So let's see whether express diets work or not in general and in particular.
What processes are triggered in the body during express diets? Typically, what causes rapid weight loss?
As a rule, the essence of express diets 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 the fat stays 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, it 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 body's entire glycogen reserve is already consumed within 30-40 minutes. This is why, after training, it is often recommended to eat a sweet protein bar, or even a piece of chocolate. And when we deny protein, we deprive the body's cells of muscle-building materials and immunoglobulins, which are responsible for immunity.
What is the main mistake of those who choose such methods of losing weight?
If it is necessary to adjust your weight, you need to completely overhaul 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 likely only make it worse, negatively impacting your health and psychological state. The pursuit of a slim figure in a short time leads to serious changes in the body and causes an exacerbation 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 significant calorie deficit, especially for women?
Losing weight in a short period of time can affect both 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 it is a building and energy substrate, the "fuel" of the body. Its deficiency can cause headaches, deterioration of memory and mood. Therefore, depressions often occur after such diets and you often crave sweets or starchy foods, just like during psycho-emotional experiences and anxiety.
- With severe weight loss, blood counts deteriorate, and the cardiovascular system does not keep up with the changes. As a result, health deteriorates and the load on the cardiovascular system increases.
- Proteins are the main source of substances essential to immune cells and antibodies. Its deficiency in the diet reduces immunity.
- An unbalanced diet or fasting leads to hypovitaminosis: the condition of the hair and nails deteriorates, the skin becomes dry and flabby.
- Significant weight loss with express diets is due to loss of muscle and water; as a result, a person loses weight, but gets a loose body, because the skin does not have time to shrink.
- The menstrual cycle is disrupted, 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 absorb food and process it, but in express diets this coordinated work is disrupted.
Hunger for several days. Why is it dangerous?
Supporters of diets usually 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. The body's organs and tissues lose their ability to absorb nutrients. This results in loss of muscle mass, dehydration, hormonal imbalance and metabolic inhibition. The body perceives the cessation of the usual intake of nutrients as an emergency situation, and when a normal diet returns, it begins to urgently accumulate energy sources - fats, in case of repetition of thestress that has just been felt.
Why do people regain weight in most cases after a grueling diet? 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 helps maintain blood sugar levels due to the breakdown of muscle tissue, the formation of which requires a balanced diet. As a result, accelerated 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 in the event of the next stress.
Losing extra pounds is just the first step in working 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?
More likely no than yes. Reducing weight in this way, even under the strict supervision of a doctor, filling vitamin deficiencies, the body will still perceive it as stress. The degree of damage will depend on the body's resources.
How to correctly "get out" of such diets? What are the basic rules?
You can't 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 kilograms and add new ones. Basic rules for switching to a balanced diet after an express diet:
- You should continue to eat small portions. Even a healthy diet in large quantities can be harmful, because the metabolism has not yet returned to normal.
- Fatty foods and carbohydrates should be introduced into the diet carefully. You need to add avocados, vegetable oils, nuts, fatty fish, various cereals 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 get carried away with sweet meat and fruits.
- Constantly drink clean water, at least 1 liter, in addition to other liquids.
- Every day you can introduce two new foods into your diet, rather than 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 foods from the diet (but other foods can also be added gradually).
- Remember that you should not snack while reading or watching television series. After all, at such times it is easy to overeat.
- It is recommended that the last meal takes place no later than 3 hours before bedtime.
- It is important not to forget physical activity. And if the load was reduced during the diet, you should not immediately do intensive training. It is better to return to sport gradually.
What role does physical/sporting activity 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 your body fit and at a healthy weight, and everyone needs to find affordable options for physical activity. To get rid of one kilo of fat, you need to spend 7, 700 kcal. This can be achieved not only by an extreme calorie deficit and muscle loss, which are harmful to health, but also by an increase in domestic activity and sport: walking more - at least 5 km per day, including cardio-training - swimming pool, stepper, etc. . . If you are overweight, you can lose up to 1 kg of fat per week and up to 4 to 5 kg per month, provided you eat a balanced diet with the right proteins and carbohydrates. A balanced diet and physical activity, which can be reduced or left at the same level, will also help maintain results. It is not recommended to exhaust yourself with bodybuilding exercises without the supervision of a specialist, as it is not only traumatic, but also dangerous for the body, since this type of training requires special attention to thenutrition and is very energy intensive.