So let's find out whether express diets work in general and in particular or not.
What processes are triggered in the body during express diets? What usually causes rapid weight loss?
The essence of express diets is usually short-term and very strict dietary restrictions. First of all, carbohydrates are excluded from the diet. When carbohydrates do not enter the body, a protective mechanism is triggered - gluconeogenesis - the process of forming glucose from non-carbohydrate compounds. Unfortunately, the body does not use fatty 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 producing glucose. Therefore, on 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 liver and muscles in the form of a complex substance called glycogen. This "reserve" is enough for a short period of time. For example, during high-quality cardio training, the entire glycogen reserve in the body is used up in just 30-40 minutes. That's why it's often recommended to have a protein sweet bar or even a piece of chocolate after training. And when we deny protein, 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 adjustments to your body weight are necessary, 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, but will most likely only make it worse and have a negative impact on your health and psychological state. The pursuit of a slim figure in a short period of time leads to serious changes in the body and provokes 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 medical supervision.
What are the dangers of a severe calorie deficit, especially for women?
Short-term weight loss can affect both the appearance and function of internal organs and all body systems. The following changes occur with express diets:
- Lack of nutrients, vitamins and dehydration deprive the brain of carbohydrates - and these are a building and energy substrate, the "fuel" of the body. Its deficiency can lead to headaches, memory impairment and a deterioration in mood. Therefore, it often occurs after such dietsBreakdowns and cravings for sweet or starchy foods often occur, as do psycho-emotional experiences and anxiety states.
- With a sharp loss of body weight, the blood count deteriorates and the cardiovascular system cannot keep up with the changes, as a result of which 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.
- With express diets, severe weight loss 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 disrupted, libido decreases and the reproductive system goes into "energy saving mode".
- Intestinal function worsens and the risk of inflammatory processes in the gastrointestinal tract increases. The body is designed to regularly absorb and process food, but with express diets this coordinated work is disrupted.
Hunger for several days. Why is this dangerous?
Proponents of diets usually explain a complete refusal to eat by saying that it is necessary to cleanse the body of toxins. But prolonged fasting has negative consequences. Organs and tissues in the body lose their ability to absorb nutrients. The result is loss of muscle mass, dehydration, hormonal imbalance and metabolic inhibition. The body perceives the loss of the usual nutrient supply as an emergency situation and, when returning to a normal diet, urgently begins to accumulate energy sources - fats - in the event of a repetition of the stress just experienced.
Why do people usually gain weight again after strenuous diets? How can the effects of the diet be maintained?
An express diet is stressful and under stress the body begins to synthesize the hormone cortisol in large quantities, 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, crash diets slow down metabolism and weight increases even with regular or low-calorie diets. Returning to normal eating habits contributes to an even greater accumulation of fatty tissue - this is the body's protective response 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 methods 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. Such weight reduction, even under strict medical supervision, which compensates for the vitamin deficiency, is still perceived by the body as stress. The extent of damage depends on the body's resources.
How can you properly "get off" such diets? What are the basic rules?
You can't stay on a diet forever. Even the longest diet eventually ends and there is a need to switch to a normal diet, and uncontrolled food consumption quickly returns lost kilograms and adds new ones. Basic rules for switching to a balanced diet according to express diets:
- It is necessary to continue eating small portions. Even healthy foods in large quantities can be harmful because the metabolism has not yet normalized.
- Fatty foods and carbohydrates should be carefully included in the diet. You should add avocados, vegetable oils, nuts, fatty fish, various grains and fruits to your diet. And completely exclude flour and sweets.
- In the first days after the diet, you can increase the proportion of vegetables and dairy products in your diet and not get carried away with meat and sweet fruits.
- In addition to other liquids, constantly drink clean drinking water, at least 1 liter.
- You can add two new foods to your diet every day instead of eating everything at once.
- The calorie content of food should be increased gradually.
- In the first week, it is important that the basis of the diet consists of foods from the diet (but other foods can also be added gradually).
- Remember that you should not eat snacks while reading or watching TV series. After all, it's easy to eat too much in such moments.
- It is advisable to have your last meal no later than 3 hours before going to bed.
- It is important to remember physical activity. And if the load was reduced during the diet, you should not immediately do heavy training. It is better to return to exercise gradually.
What role does physical activity/sport play in losing weight?
Unfortunately, not everyone has the opportunity to lead an active lifestyle: we walk little, many work in the office or remotely, and time is limited. 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 kilogram of fat, you need to spend 7700 kcal. This can be achieved not only through an extreme, health-damaging calorie deficit and muscle loss, but also through increased domestic activity and sports: more running - at least 5 km a day, including cardio training - swimming pool, stepper, etc. . If you are overweight, you can lose up to 1kg of fat per week and up to 4-5kg per month, provided you eat a balanced diet with the right proteins and carbohydrates. A balanced diet and activity, which can be reduced or maintained at the same level, also helps maintain 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 unsafe for the body, since this type of training requires special attention to nutrition and is very energy-consuming.