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, then 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 the body in excess. The body produces glucose from muscle tissue - myocytes. They are an ideal option for creating glucose. Therefore, with express diets, we mostly lose muscle, and the fat remains with us. It is important to know that carbohydrates are the main source of energy: the brain and red blood cells need a 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 sufficient for a short period of time. For example, with high-quality cardio training, the entire glycogen reserve in the body is already used up in 30-40 minutes. Therefore, after training it is often recommended to eat a protein sweet bar or even a piece of chocolate. And when we refuse protein, we deprive the cells of the body of building material for muscles and immunoglobulin, which is responsible for immunity.
What is the main mistake of those who choose such methods of losing weight?
If it is necessary to correct your body weight, you need to completely revise your diet - once and for all. A strict diet or even fasting for 1, 2 or 3 weeks will not solve the problem, and most likely will only make it worse, having a negative impact on your health and psychological state. The pursuit of a slim figure in a short time leads to serious changes in the body and provokes the exacerbation of existing diseases and even the appearance of new health problems. In some cases, short-term fasting is permissible, 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 time can affect both the appearance and the functioning of internal organs and all body systems. With express diets, the following changes occur:
- The 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, memory and mood deterioration. That is why after such diets, crashes often occur and oftenyou crave sweets or starchy foods, just like during psycho-emotional experiences and anxiety.
- With a sudden loss of body weight, the blood picture deteriorates and the cardiovascular system does not cope with the changes, as a result of which health deteriorates and the load on the cardiovascular system increases.
- Proteins are the main source of essential substances for immune cells and antibodies. Its deficiency in food reduces immunity.
- An unbalanced diet or starvation leads to hypovitaminosis: the condition of the hair and nails deteriorates, the skin becomes dry and flabby.
- Rapid weight loss with crash diets is due to muscle and water loss; as a result, a person loses weight, but gets a flabby body, since the skin does not have time to shrink.
- The menstrual cycle is disturbed, the 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 in food and process it, but in express diets this coordinated work is disrupted.
Starvation for a few days. Why is this dangerous?
Supporters of diets usually explain the complete refusal of food with the fact that it is necessary to cleanse the body of toxins. But prolonged fasting leads to negative consequences. The body's organs and tissues lose their ability to absorb nutrients. The result is loss of muscle mass, dehydration, hormonal imbalance and metabolic inhibition. The body perceives the suspension of the usual supply of nutrients as an emergency situation, and when the normal diet returns, it begins to urgently accumulate energy sources - fat, in case of a repetition of the stress just experienced.
Why do people often gain weight again after crash diets? How to maintain the effect of the diet?
Express dieting is stressful, and under stress, the body begins to synthesize large amounts of the hormone cortisol, which allows you to maintain blood sugar levels due to the breakdown of muscle tissue, the formation of which requires a balanced diet. As a result, fast diets slow down the metabolism and weight begins to increase even with a regular or low-calorie diet. Returning to normal eating habits contributes to even greater deposition of adipose tissue - this is the body's protective reaction to subsequent stress.
Losing extra pounds is only the first stage of working on your body. If a person chooses stressful ways to fight excess weight, then it is unlikely that he will be able to keep the result.
Is it possible to lose weight quickly without harming your health?
Rather no than yes. Losing weight in this way, even under the strict supervision of a doctor, replenishing the lack of vitamins, the body will still perceive it as stress. The degree of damage will depend on the body's resources.
How to properly "get out" of such diets? What are the basic rules?
You can't stick to a diet forever. Even the longest diet eventually ends and it is necessary to switch to a normal diet, and uncontrolled food consumption will quickly return the lost pounds and add new ones. Basic rules for switching to a balanced diet after express diets:
- It is necessary to continue to eat small portions. Even healthy food in large quantities can be harmful because the metabolism has not yet normalized.
- Fatty foods and carbohydrates should be carefully introduced into the diet. You should add avocados, vegetable oils, nuts, fatty fish, various grains and fruits to your menu. And completely exclude flour and sweets.
- In the first days after the diet, you can increase the amount of vegetables and dairy products in your diet and not indulge in meat and sweet fruits.
- Constantly drink clean drinking water, at least 1 liter, in addition to other fluids.
- Each day you can introduce two new foods into your diet instead of eating everything at once.
- The caloric content of the diet should be increased gradually.
- In the first week, it is important that the basis of the diet consists of foods from the diet (but gradually other foods can be added).
- It should be remembered that you should not eat while reading or watching serials. After all, it's easy to overeat at such times.
- It is recommended that the last meal be no later than 3 hours before bedtime.
- It is important to remember about physical activity. And if the load is reduced during the diet, you should not immediately carry out heavy training. It is better to return to sports gradually.
What role do physical activity/sports play 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 are limited in time. Physical activity keeps you fit and at a healthy weight, and everyone should find affordable opportunities for physical activity. To get rid of 1 kilogram of fat, you need to spend 7700 kcal. This can be achieved not only through an extreme calorie deficit and unhealthy muscle loss, but also by increasing household activity and sports: walking more - at least 5 km per day, including cardio training - 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, provided you eat a balanced diet with the right proteins and carbohydrates. A balanced diet and activity, which can be reduced or left at the same level, will also help to maintain results. It is not recommended to exhaust yourself with strength training without the supervision of a specialist, as this is not only traumatic, but also dangerous for the body, since this type of training requires special attention to nutrition and is very energy-intensive.