And so, let's find out whether crash diets are effective in general and in particular.
What processes are activated in the body during crash diets? What causes rapid weight loss, as a rule?
The essence of crash diets, as a rule, is 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 - muscle cells. They are an ideal choice for generating glucose. So, with crash diets, we mostly lose muscle and the fat remains. 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 enough for a short period of time. For example, with high-quality cardiovascular training, the entire glycogen stores in the body are consumed in 30–40 minutes. So, after a workout, one should usually eat a sweet bar containing protein, or even a piece of chocolate. And when we deny ourselves proteins, we deprive ourselves of muscle-building material and immunoglobulins, which are responsible for the immunity of the body's cells.
What is the main mistake of people who choose this method of losing weight?
If it is necessary to correct body weight, you need to completely review 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, negatively affecting health and well-being. your psychology. The pursuit of a slim figure in a short period of time will lead to serious changes in the body and aggravate existing diseases, even causing new health problems to appear. In some cases, short-term fasting may be acceptable but only for medical reasons and under a doctor's supervision.
What are the dangers of severe calorie deficit, especially for women?
Short-term weight loss can affect both the appearance and function of internal organs and the entire body system. With the fast diet, the following changes occur:
- Lack of nutrients, vitamins and dehydration will deprive the brain of carbohydrates - and this is the building block and energy, "fuel" of the body. Its deficiency can cause headaches, impaired memory and mood. Therefore, crashes often occur after such diets and you often crave sweets or starchy foods, just as you experience psycho-emotional experiences and anxiety.
- When body weight drops sharply, blood volume decreases and the cardiovascular system does not keep up with the changes, as a result, health deteriorates and the load on the cardiovascular system increases.
- Protein is 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 vitamin deficiency: the condition of hair and nails worsens, the skin becomes dry and flabby.
- Sudden weight loss with crash diets occurs due to loss of muscle and water, resulting in a person losing weight but having a loose body because the skin does not have time to contract.
- Menstrual cycles are disrupted, libido declines, and the reproductive system goes into "energy saving" mode.
- Intestinal function deteriorates and the risk of inflammatory processes in the digestive tract increases. The body is adapted to regularly absorb and process food, but during crash diets, this coordinated work is disrupted.
Hungry for many days. Why is this dangerous?
Advocates of the diet often explain the complete refusal of food as 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 suppression. The body perceives the cessation of the usual supply of nutrients as an emergency situation, and when normal nutrition returns, it begins to urgently accumulate energy sources - fats, in case of moderate stress. go through repetition.
Why do people in most cases gain weight back after a grueling diet? How to maintain the effectiveness of the diet?
Fast diets cause stress and when stressed, the body begins to synthesize large amounts of the hormone cortisol, this hormone allows you to maintain blood sugar levels due to the breakdown of muscle tissue, its formationrequires a balanced diet. As a result, crash diets slow down metabolism and weight begins to increase even on a regular or low-calorie diet. The return to normal eating habits contributes to the further accumulation of fatty tissue - this is the body's protective reaction in case of further stress.
Losing extra pounds is just the first step in your body's journey. If a person chooses stressful ways to fight being overweight, it can be difficult to maintain the results.
Is it possible to lose weight quickly without harming your health?
More likely no than yes. Losing weight this way, even under the close supervision of a doctor, supplementing vitamin deficiencies, the body will still perceive it as stress. The degree of harm will depend on the body's resources.
How to "exit" such a diet correctly? What are the ground rules?
You can't follow a diet forever. Even the longest diet eventually ends and it is necessary to switch to a normal diet, and uncontrolled food consumption will quickly regain lost kilograms and gain new ones. Basic rules for switching to balanced nutrition after a crash diet:
- It is necessary to continue eating small portions. Even healthy foods in large quantities can be harmful because the metabolism has not yet returned to normal.
- Fatty foods and carbohydrates should be introduced into the diet carefully. You should add butter, vegetable oils, nuts, fatty fish, cereals 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, while not overindulging in meat and sweet fruits.
- Regularly drink clean water, at least 1 liter, in addition to other liquids.
- Every day you can introduce two new foods into your diet instead of eating everything at once.
- The calorie content of the diet should be gradually increased.
- During the first week, it is important that the base of the diet consists of the foods in the diet (but other foods can also be added gradually).
- Remember that you should not snack while reading or watching TV series. After all, it's easy to overeat at such times.
- The last meal should be no more than 3 hours before bedtime.
- It's important to remember about physical activity. And if the load has decreased during the diet, you should not immediately perform heavy exercises. It is better to return to sports gradually.
What role does physical activity/sports play in weight loss?
Unfortunately, not everyone has the opportunity to lead an active lifestyle: we walk little, work a lot in the office or remotely and are limited in time. Physical activity helps keep your body strong and at a healthy weight, and people need to find affordable options for physical activity. To remove 1 kg of fat you need to consume 7700 kcal. This can be achieved not only through extreme calorie deficits and muscle loss, which are harmful to health, but also by increasing activity and indoor sports: walk more - at least 5 km every day. day, including cardio workouts - swimming pool, treadmill, etc. v. . . 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 eat a balanced diet with the right amount of protein and carbohydrates. A balanced diet and activity, which can be reduced or kept at the same level, will also help maintain results. Strength training should not be done without professional supervision because it not only causes injury but is also unsafe for the body, as this type of training requires special attention to nutrition and is very expensive. energy.