So let's see if crash diets work in general and specifically or not.
What processes start 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, carbohydrates are excluded from the diet. If carbohydrates do not enter the body, then a protective mechanism - gluconeogenesis - the process of producing glucose from non-carbohydrate compounds is triggered. 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. An ideal option for the production of 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, the body can "store" them in the liver and muscles in the form of a complex substance called glycogen. This "reserve" is sufficient for a short time. For example, with a high-quality cardio workout, the body's entire glycogen reserve is used up in just 30-40 minutes. Therefore, it is often recommended to eat a sweet protein bar or even a piece of chocolate after training. And when we refuse protein, we deprive the cells of the body of the building material of 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 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, in fact it will probably only make it worse and have a negative effect on your health and psychological state. The pursuit of a slim figure leads to serious changes in the body within a short period of time and causes the aggravation 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 acute calorie deficit, especially for women?
Losing weight in a short period of time can affect both the appearance and the functioning of internal organs and all body systems. The following changes occur with express diets:
- The lack of nutrients, vitamins and dehydration deprives the brain of carbohydrates - and this is a building and energy carrier, the body's "fuel". Its lack can cause headaches, memory and mood deterioration. Therefore, after such diets, breakdowns often occur, and they often focus on sweets or starchesfood cravings, as in psycho-emotional experiences and anxiety.
- With a sharp decrease in body weight, the blood count deteriorates and the cardiovascular system does not follow the changes, as a result, health deteriorates and the load on the cardiovascular system increases.
- Proteins are the main source of essential substances for immune cells and antibodies. Lack of it 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.
- With express diets, sharp weight loss occurs due to the loss of muscles 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, the libido decreases, and the reproductive system goes into "energy-saving" mode.
- Intestinal function deteriorates, the risk of inflammatory processes in the gastrointestinal tract increases. The body has adapted to regular food intake and processing, but with express diets, this coordinated work is interrupted.
Hunger lasting several days. Why is this dangerous?
Adherents of diets usually explain the complete rejection of food by the need to cleanse the body of toxins. But prolonged fasting has 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 cessation of the usual supply of nutrients as an emergency, and when the normal diet returns, it urgently begins to accumulate energy sources - fats, in case of a recurrence of the stress it has just experienced.
Why do most people gain weight again after crash diets? How to maintain the effect of the diet?
The express diet is stressful, and under stress, the body begins to synthesize the hormone cortisol in large quantities, which enables the blood sugar level to be maintained due to the breakdown of muscle tissue, the development 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 adipose tissue - this is the body's defense response to the next stress.
Losing extra pounds is only the first stage of working with your body. If a person chooses stressful methods to fight excess weight, then most likely he will not 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 strict medical supervision, the replacement of vitamin deficiency will still be perceived by the body as stress. The amount of damage depends on the resources of the organization.
How can you properly "exit" such diets? What are the basic rules?
You can't stick to a diet forever. Even the longest diet comes to an end and you have to switch to a normal diet, and uncontrolled food consumption will quickly return the lost kilograms and add new ones. Basic rules for transitioning to a balanced diet after express diets:
- You still need to eat small portions. Even healthy foods can be harmful in large quantities 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 cereals and fruits should be included in the menu. And it completely excludes flour and sweets.
- In the first days after the diet, you can increase the amount of vegetables and dairy products in your diet and avoid meat and sweet fruits.
- Drink clean drinking water continuously, at least 1 liter, in addition to other liquids.
- You can introduce two new foods into your diet every day instead of everything at once.
- The calorie content of the diet should be increased gradually.
- In the first week, it is important that the diet is based on foods from the diet (but other foods can also be added gradually).
- It should be remembered that you should not snack while reading or watching a TV series. After all, it's easy to get overwhelmed in moments like these.
- We recommend that the last meal be no later than 3 hours before bedtime.
- It is important to remember physical activity. And if the load has decreased during the diet, then do not immediately do heavy training. It is better to return to sports gradually.
What role does exercise/sport play in weight loss?
Unfortunately, not everyone has the opportunity to lead an active lifestyle: we walk little, many of us work in the office or remotely, and we have limited time. Physical activity keeps your body fit and at a healthy weight, and everyone should find affordable physical activity options. To get rid of 1 kilogram of fat, you need to spend 7700 kcal. This can be achieved not only with an extreme calorie deficit and unhealthy muscle loss, but also by increasing household activity and sports: we walk 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 4-5 kg per month, provided that you eat a balanced diet with adequate proteins and carbohydrates. A balanced diet and activity, which can be reduced or kept at the same level, also helps to maintain the 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, since this type of training requires special attention to nutrition and is very energy-intensive.