And so, let's find out whether express diets work or not in general and in particular.
What processes are triggered in the body during express diets? What causes rapid weight loss, as a rule?
The essence of express diets, as a rule, is short-term and very strict dietary restrictions. First of all, carbohydrates are excluded from the diet. If carbohydrates do not enter the body, a protective mechanism is triggered - gluconeogenesis - the process of creating glucose from non-carbohydrate compounds. But, unfortunately, the body does not use adipose tissue for this, even if it is present in excess in the body. The body produces glucose from muscle tissue - myocytes. They are an ideal option for creating glucose. Therefore, with express diets, we mainly lose muscle, and fat remains with us. It is important to know that carbohydrates are the main source of energy: the brain and red blood cells need the constant presence of glucose in the blood. When carbohydrates enter the body in sufficient quantities, the body can "store" them in the form of a complex substance called glycogen in the liver and muscles. This "reserve" is enough for a short period of time. For example, with high-quality cardiovascular training, the entire body's glycogen reserve is already consumed within 30–40 minutes. Therefore, after training it is often recommended to eat a sweet protein bar, or even a piece of chocolate. And when we refuse proteins, we deprive the body's cells of muscle building material and immunoglobulin, which is responsible for immunity.
What is the main mistake made by those who choose these methods to lose weight?
If it becomes necessary to adjust your body weight, you will need to completely review your diet - once and for all. A strict diet or even fasting for 1, 2 or 3 weeks will not solve the problem and will most likely only worsen it, having a negative impact on your health and psychological state. The search for a slim body in a short time leads to serious changes in the body and causes the worsening of existing diseases and even the emergence of new health problems. In some cases, short-term fasting is acceptable, but only for medical reasons and under the supervision of a doctor.
What are the dangers of a severe calorie deficit, especially for women?
Losing weight in a short period of time can affect the appearance and functioning of internal organs and all body systems. With express diets, the following changes occur:
- Lack of nutrients, vitamins and dehydration deprive the brain of carbohydrates - and this is a building and energy substrate, the "fuel" of the body. Its deficiency can cause headaches, deterioration of memory and mood. Therefore, breakdowns often occur after such diets and you often crave sweets or starchy foods, as well as during psycho-emotional experiences and anxiety.
- With a sharp loss of body weight, blood counts worsen and the cardiovascular system does not keep up with the changes, as a result, health worsens and the load on the cardiovascular system increases.
- Proteins are the main source of essential substances for immune cells and antibodies. Its deficiency in the diet reduces immunity.
- An unbalanced diet or fasting leads to hypovitaminosis: the condition of hair and nails worsens, the skin becomes dry and saggy.
- Sudden weight loss with express diets occurs due to the loss of muscles and water, as a result of which the person loses weight, but remains with a loose body, as the skin does not have time to shrink.
- The menstrual cycle is interrupted, libido decreases and the reproductive system goes into "energy saving" mode.
- Intestinal function deteriorates and the risk of inflammatory processes in the gastrointestinal tract increases. The body is adapted to regularly take food and process it, but on express diets this coordinated work is disrupted.
Hunger for several days. Why is this dangerous?
Supporters of diets often explain the complete refusal of food by the fact that it is necessary to cleanse the body of toxins. But prolonged fasting leads to negative consequences. Organs and tissues in the body lose the ability to absorb nutrients. The result is loss of muscle mass, dehydration, hormonal imbalance and metabolic inhibition. The body perceives the interruption of the usual supply of nutrients as an emergency situation, and when normal nutrition returns, it begins to urgently accumulate energy sources - fats, in case of a repetition of the stress that we have just experienced.
Why do people, in most cases, gain weight again after exhausting diets? How to maintain the effect of the diet?
An express diet is stressful, and under stress, the body begins to synthesize large amounts of the hormone cortisol, which allows it to maintain blood glucose levels due to the breakdown of muscle tissue, the formation of which requires a balanced diet. As a result, crash diets slow down the metabolism and weight begins to gain even with a regular or low-calorie diet. Returning to normal eating habits contributes to an even greater deposition of adipose tissue - this is the body's protective reaction in the event of the next stress.
Losing extra pounds is just the first stage of work on your body. If a person chooses stressful ways to combat excess weight, he is unlikely to be able to maintain the result.
Is it possible to lose weight quickly without harming your health?
It's more likely no than yes. Reducing weight in this way, even under the strict supervision of a doctor, replenishing vitamin deficiencies, the body will still perceive this as stress. The degree of damage will depend on the body's resources.
How to "get off" these diets correctly? What are the ground rules?
You can't follow a diet forever. Even the longest diet ends and there is a need to switch to a normal diet, and uncontrolled consumption of food will quickly return lost pounds and add new ones. Basic rules for switching to a balanced diet after express diets:
- It is necessary to continue eating small portions. Even healthy foods in large quantities can be harmful, as the metabolism has not yet returned to normal.
- Fatty foods and carbohydrates should be introduced into the diet carefully. You should add avocados, vegetable oils, nuts, fatty fish, various cereals and fruits to your menu. And completely exclude flour and sweets.
- In the first few days after the diet, you can increase the amount of vegetables and dairy products in the diet, and not get carried away with meat and sweet fruits.
- Constantly drink clean water, at least 1 liter, as well as other liquids.
- Every day you can introduce two new foods into your diet instead of eating everything at once.
- The calorie content of the diet should be increased gradually.
- In the first week it is important that the basis of the diet is made up of foods from the diet (but other foods can also be added gradually).
- It is important to remember that you should not snack while reading or watching TV series. After all, in these moments it is easy to overeat.
- It is advisable that the last meal be no later than 3 hours before bedtime.
- It is important to remember about physical activity. And if the load was reduced during the diet, you should not immediately carry out heavy training. It's best to return to sports gradually.
What is the role of physical activity/sport in weight loss?
Unfortunately, not everyone has the opportunity to lead an active lifestyle: we walk little, many work in the office or remotely and have limited time. Physical activity keeps your body fit and at a healthy weight, and everyone needs to find affordable options for physical activity. To get rid of 1 kilo of fat you need to spend 7, 700 kcal. This can be achieved not only through an extreme calorie deficit and muscle loss, which is harmful to health, but also through increased domestic and sporting activity: walking more - at least 5 km per day, including cardiovascular training - swimming pool, stepper, etc. . If you are overweight, you can lose up to 1 kg of fat per week and up to 4-5 kg per month, as long as you follow a balanced diet with adequate protein and carbohydrates. A balanced diet and physical activity, which can be reduced or maintained at the same level, also help maintain results. It is not recommended to exhaust yourself with strength training without the supervision of a specialist, as in addition to being traumatic, it is unsafe for the body, as this type of training requires special attention to nutrition and consumes a lot of energy.