And so, let's figure out whether express diets work or not in general and specifically.
What processes are triggered in the body during express diets? What usually causes rapid weight loss?
The essence of express diets is, as a rule, 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 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 lose mostly 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 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 used up in 30-40 minutes. Therefore, after training, it is often recommended to eat a sweet protein bar, or even a piece of chocolate. Andwhen 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 you need to adjust your body weight, you need to completely rethink 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, which will negatively affect your health and mental state. The search for a slim figure in a short time leads to serious changes in the body and causes the worsening of existing diseases and even the appearance 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 time can affect both the appearance and the 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 - which are the building and energy substrate, the "fuel" of the body. Its deficiency can cause headaches, memory and mood deterioration. This is why after such diets, breakdowns often occur and you often crave sweets or starchy foods, just like during psycho-emotional experiences and anxiety.
- With a sudden loss of body weight, the blood count deteriorates, and the cardiovascular system does not follow the changes, which is why health deteriorates and the load on the cardiovascular system increases.
- Proteins are the main source of essential substances for immune cells and antibodies. Its lack in the diet reduces immunity.
- An unbalanced diet or fasting leads to hypovitaminosis: the condition of hair and nails deteriorates, the skin becomes dry and flabby.
- Sharp weight loss with express diets occurs due to the loss of muscle and water, as a result, a person loses weight, but gets a relaxed body, because the skin does not have time to shrink.
- The menstrual cycle is disrupted, 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 on express diets this coordinated work is disrupted.
Hunger for several days. Why is this dangerous?
Proponents of diets usually explain the complete rejection of food by the fact that it is necessary to cleanse the body of toxins. But prolonged starvation leads to negative consequences. Organs and tissues lose their ability to absorb nutrients. The result is loss of muscle mass, dehydration, hormonal imbalance and metabolic inhibition. The cessation of the usual supply of nutrients is perceived by the body as an emergency situation and, when normal nutrition is restored, it begins to urgently accumulate energy sources - fats, in case of a repetition of the stress just experienced.
Why do most people regain weight after crash diets? How to maintain the diet effect?
An express diet is stressful, and under stress the body begins to synthesize large amounts of the hormone cortisol, which enables the maintenance of 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 even greater deposition of fat tissue - it is the body's protective reaction in case of the next stress.
Losing extra pounds is only the first stage of working on your body. If a person chooses stressful ways to fight excess weight, it is unlikely that he will be able to maintain the result.
Is it possible to lose weight quickly without harming your health?
More likely no than yes. Losing weight in this way, even under the strict supervision of a doctor, compensating for vitamin deficiencies, the body will still perceive it as stress. The degree of damage will depend on the resources of the organism.
How to properly "get out" of such a diet? What are the ground rules?
You can't stick to a diet forever. Even the longest diet eventually ends and there is a need 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 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 returned to normal.
- Fatty foods and carbohydrates should be carefully introduced into the diet. Avocados, vegetable oils, nuts, fatty fish, various grains and fruits should be added 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, in addition to other liquids.
- You can introduce two new foods into your diet every day, instead of eating them all at once.
- The caloric content of the diet should be gradually increased.
- 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 be added gradually).
- It should be remembered that you should not snack while reading or watching TV series. 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 physical activity. And if the load is reduced during the diet, you should not immediately perform heavy training. It is better to return to sports gradually.
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 we are limited in time. Physical activity keeps your body in shape and at a healthy weight, and everyone should find affordable options for physical activity. To get rid of 1 kilogram of fat, you need to spend 7700 kcal. This can be achieved not only by extreme caloric deficit and muscle loss, which is harmful to health, but also by increasing household activities and sports: more walking - 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 4-5 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, because it is not only traumatic, but also unsafe for the body, because this type of training requires special attention in nutrition and is very energetic.