So, let's try to understand if express diets work or don't work in general and in particular.
What processes are activated in the body during express diets? What usually causes rapid weight loss?
The essence of express diets, as a rule, are 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 activated: 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 sufficient for a short period of time. For example, with high-quality cardiovascular training, the entire glycogen reserve in the body is already consumed in 30-40 minutes. Therefore, after training it is often recommended to eat a protein bar or even a piece of chocolate. And when we reject proteins, we deprive the body's cells 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 you need to change your body 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 most likely 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 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 large calorie deficit, especially for women?
Losing weight in a short time can affect both the appearance and functioning of internal organs and all systems of the body. With express diets the following changes occur:
- Lack of nutrients, vitamins and dehydration deprive the brain of carbohydrates - and this is an energy and building substrate, the "fuel" of the body. Its deficiency can cause headaches, deterioration of memory and mood. Therefore, after such diets, exhaustion often occurs, and cravings for sweets or starchy foods are often felt, just like during psycho-emotional experiences and anxiety.
- With a sharp loss of body weight, the blood count deteriorates 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 flabby.
- Sharp weight loss with crash diets occurs due to loss of muscle and water; as a result, a person loses weight, but gets a loose body, since 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 in food and process it, but in fast diets this coordinated work is disrupted.
Hungry 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 the ability to absorb nutrients. The result is loss of muscle mass, dehydration, hormonal imbalance and metabolic inhibition. The body perceives the cessation of the usual supply of nutrients as an emergency situation and, with the return to the normal diet, begins to urgently accumulate sources of energy - fats, in case of repetition of the stress 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 you 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 increase even with a regular or low-calorie diet. Returning to normal eating habits contributes to an even greater accumulation of adipose tissue - this is the body's protective reaction in case of subsequent stress.
Losing extra pounds is only the first stage of 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, replenishing vitamin deficiencies, the body will still perceive it as stress. The degree of damage will depend on the body's resources.
How to "get out" of such diets correctly? What are the basic rules?
You can't diet forever. Even the longest diet eventually ends and it becomes 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 balanced nutrition after express diets:
- You need to continue eating small portions. Even healthy food in large quantities can be harmful, since the metabolism has not yet returned to normal.
- 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 get carried away with meat and sweet fruits.
- Constantly drink clean drinking water, at least 1 liter, as well as other liquids.
- Every day you can introduce two new foods into your diet, instead of eating them all 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 the foods in the diet (but other foods can also be gradually added).
- It should be remembered that you should not snack while reading or watching TV series. After all, it's easy to overeat at these times.
- It is advisable that the last meal occurs no later than 3 hours before going to sleep.
- It is important to remember physical activity. And if the load was reduced during the diet, you should not immediately perform heavy training. It is better to gradually return to sports.
What role does physical activity/sport 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 have little time. Physical activity keeps the body fit and at a healthy weight, and everyone needs to find convenient options for physical activity. To eliminate 1 kilogram of fat you have to spend 7700 kcal. This can be achieved not only through extreme calorie deficit and muscle loss, which are harmful to health, but also by increasing home activity and sport: walking more – at least 5 km per day, including cardio training – swimming, steppers, 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 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 the results. It is not recommended to exhaust yourself with strength training 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 nutrition and consumes a lot of energy.