Many people, out of ignorance, believe that diet is a way to build up once and for all. But, alas, as soon as you switch to a more high-calorie diet, the kilograms will return. Because, as the ancient Greeks said, diet is a way of life.
Everyone knows that in order to lose weight, you have to work hard. More changes will affect dietary restrictions. Ideally, the menu should be drawn up by a nutritionist, taking into account all the characteristics of the patient’s health. Weight loss should take place gradually and slowly, then the metabolism will change and the body will get used to the new diet. But many who are anxious to lose weight choose extreme express diets. Let’s together with a specialist – let’s figure out what happens to health when a person puts experiments on himself.
What is its essence? One type of product prevails in the diet. For example, in a buckwheat diet, there is again food – buckwheat, in a kefir diet – fermented milk products, etc. Agree, it is difficult to endure a week, eating one unleavened cereal. With such a monotonous low-calorie diet, the body, experiencing stress, begins to spend the received “food” very sparingly, and even stores something in the form of fat. Well, what if they don’t feed you more ?! The activity of metabolic processes decreases, including the breakdown of fat. Therefore, if you have chosen this method of losing weight, do not be surprised why the weight does not go away at all or goes away very slowly.
And it happens that the weight after a mono-diet goes away, but the volume does not. This means that the body, instead of using fat as energy, goes into a mode of decay of its own muscle tissue. With its loss, we stop losing weight, because fat is oxidized only in the muscles during their contraction and nowhere else. And for the growth and nutrition of muscle tissue, protein is needed – meat, fish, dairy and fermented milk products. Needless to say, after the abolition of the mono-diet, the body will begin to restore its resources more actively and the weight will return in excess.
Protein diets (Atkins, Ducan or Kremlin)
What is its essence? Low-carbohydrate food system, in which there is no restriction on the amount of portions, but there are restrictions on the choice of products (prohibited and allowed). The basis of the diet is protein food, the amount of carbohydrates and fats is reduced as much as possible. Adhering to such a diet is relatively easy: the recommended meals are hearty and tasty – meat, cottage cheese, fish, seafood, cheese, eggs, beans, peas, etc. They can be used to create a varied menu. Protein diets are popular, and one of the arguments in their defense is a good result, at first the weight really goes away rapidly. But then alarming signals appear.
The fact is that too much protein can cause great harm to the body. There is a thickening of the blood, the deposition of protein on the walls in the internal organs (amyloidosis of the kidneys), dysbiosis due to decay and decomposition of undigested protein and other troubles. This food system is contraindicated in patients with problems with the kidneys, liver, blood vessels and many other diseases.
Low carb (ketogenic) diet
What is its essence? This is a type of low-carb diet in which a high intake of … fat is essential. The list of foods acceptable for the daily diet includes fatty fish, lard, eggs, vegetable and butter, meat, milk, nuts. Too high in calories for those who want to lose fat. What most weight loss nutrition systems refuse is fully present here. And banned carbohydrates, grain bread, sugar, fruits and … low-fat foods. The result will be apathy, depressed mood, constipation, nausea, vomiting, and kidney stones.
What is its essence? Increased consumption of citrus fruits. Allegedly, substances contained in lemon juice accelerate metabolism and prevent the formation of fat cells. The diet is quite meager: low-fat cottage cheese with pieces of grapefruit, fruit salad, omelet. After each meal, a glass of lemon juice diluted with water.
The developers advise keeping the extreme power plan for no more than a week and promise that it will take up to 10 kg. But even an absolutely healthy person may feel unwell after one day of the experiment. A large amount of acid and fiber can develop gastritis, heartburn, nausea, and abdominal cramps. All citrus fruits are strong allergens, which means that the risk of getting a skin rash at best. In addition, lemons make tooth enamel thinner.
Salt-free (Japanese) diet
What is its essence? As the name implies, it is supposed to give up salty foods and give preference to a low-calorie menu – chicken breast, lean fish, boiled vegetables, low-fat dairy products, unsweetened fruits. The result, of course, will be noticeable at first: firstly, the calorie content of the diet decreases, and secondly, the rejection of salt helps to remove excess fluid from the body, which means that it will be noticeable from the clothes that the process of losing weight has been started.
It would seem like a good idea to tidy up your body if you have a few extra pounds. But experts will tell you right away that food should be complete, in compliance with the water-salt balance. You can not abuse salt, but it is also wrong to constantly have a fresh diet, sodium chloride is involved in many chemical and biological processes, with a deficiency, there is a risk of dehydration, and the load on the kidneys increases.
What is its essence? There is also such a kind of “amateur performance” among girls who urgently want to lose a lot of weight, like refusing to have dinner or even lunch. Like, until 15:00, 18:00 you can eat whatever you want, but then – not a gram, only if you take a sip of water. Those who have the willpower to overcome the intolerable feeling of hunger lose up to 5 kg in a week. This “diet” is accompanied by exhaustion, headaches, nausea, fainting, and other unpleasant symptoms. And the main danger is that with prolonged abstinence from adequate nutrition, anorexia, a serious serious illness, may occur.
What is its essence? Eat foods of certain groups, separately proteins and carbohydrates. The theory is based on the fact that different products in the process of digestion need a different amount of gastric juice, and if complex food enters the body, then the work of the digestive tract is complicated by fermentation, poor digestibility of nutrients. For adherents of separate nutrition, there are tables with the names of permitted and prohibited products. For example, you cannot eat meat with potatoes (proteins – carbohydrates), fatty fish (proteins – fat), potatoes with bread (carbohydrates – carbohydrates). But if you choose boiled chicken and cucumbers or vegetable stew for lunch, then it will be easy for the body, health benefits. Many principles of separate nutrition are logical from the point of view of medicine: for example, it is better to combine meat with cucumber-tomatoes, and not with potatoes or a piece of bread. In addition, the diet recommends a low-calorie, low-fat diet, add to this the stress of the new eating behavior, and the body begins to lose kilograms. True, not immediately, but several months later. Separate meals are criticized for the complexity and violation of the principles of natural digestion.
What is its essence? Replace part of the food with water – drink a glass or two of water before eating. Eat less, got fewer calories. And the liquid, according to the author of the technique, accelerates metabolism, promotes the production of gastric juice. But for the body, a large volume of water can result in problems with the kidneys, liver, and gastrointestinal tract. The fluid leaches calcium and sodium from the bones. In general, you can criticize the nutrition system for being illogical: extra pounds appear from extra calories, and not from the volume of water you drink.
What is its essence? This is not a diet in the literal sense, but a philosophy of life, one of the varieties of vegetarianism. Raw, natural products are eaten without heat treatment. From the point of view of the adherents of this nutritional system, more vitamins and minerals and fiber enter the body. And salt, seasonings, preservatives, flavor enhancers are not used in food preparation. The basis of the diet of raw foodists is made up of vegetables, fruits, jerky or fish, vegetable oil. With such a diet, there is no excess weight. But, on the other hand, there is a whole list of contraindications: protein loss, the risk of contracting infectious and bacteriological diseases (helminths, brucellosis, salmonellosis), gastrointestinal diseases, kidney stones from the use of sorrel or spinach, etc. As a rule, a person feels weak and exhausted, the body loses volume due to a decrease in muscle mass. And, of course, when switching to a full-fledged diet, weight returns. With the right approach to nutrition, the balance of raw and cooked food should be approximately 50 to 50 percent. But there are a few things to learn from raw foodists: for example, how to take care of your health and observe self-discipline.
Margarita Kutz:
– All these diets have in common that they are unbalanced. As a result, the lost weight comes back, and in excess. And against the background of loss of muscle tissue (with a lack of protein), the situation is further aggravated. The fact is that adipose tissue regenerates much faster than muscle tissue. Any athlete knows how hard it is to gain muscle mass. So, the place of the lost muscle tissue is easily taken by fats when they are excessively supplied. So a person gets fat even more than before applying such a diet. When you try to lose weight again, the same thing happens, only the muscles become even smaller and the fatty tissue more.
Another important point: after each unbalanced diet, the composition of stored fat and its distribution changes. Due to an ill-considered diet, adipose tissue begins to grow into the internal organs, causing fatty liver hepatosis and fatty degeneration of the heart. Therefore, you should not rush from one extreme to another, from one newfangled diet to another. Everyone is different, and everyone has their own reasons for being overweight. It is necessary to find the reason, and not only to fight the external manifestations of obesity or overweight.