It seems like there is a new “GREAT” diet plan every month. Every time there is a new promising crash diet in addition to the huge one list of diets available in the market, but do they work or are they more marketing tricks?
If you want to lose weight this summer and look good in your summer outfit, think twice about that extreme crash diet you're planning to do. Dramatically reducing your calories to slim down has long-term effects on your health, research previously presented at the European Obesity Congress revealed.
People who ate an extremely low-calorie diet (only 500 calories per day) for five weeks lost as much weight as those who followed another limited-calorie diet (1,250 calories per day) for 12 weeks - about 8 pounds. But it was the “starvation diet” group that lost more muscle mass, and even one month after stopping the diet, they had significantly less muscle than the other group.
Obviously, both diet types in the study reduced calorie levels to ridiculous levels, especially for men. Any calorie restriction for weight loss should be better tailored to your own weight, they say. So if you're over 140 pounds and want to lose weight responsibly, you should aim for no less than 1,800 calories.
Extreme calorie intake forces your body to burn muscle for fuel instead of fat, and when you have less muscle mass, your metabolism slows down. But the truth is, a lot of people care those lines about the number the scales point to rather than what's going on in your body. For a long time weight loss that should also stay away from crash diets, and not just because they reduce your muscle mass. Here are 6 more reasons to avoid this quick crash diet approach for weight loss:
It is mainly water
Yes, you can lose a lot of weight for your boyfriend's wedding with an extreme diet that cuts out carbs completely. For every gram of carbohydrates you consume, your body retains 4 grams of water. Drop pasta, rice, and other grains out of your diet for three days and you'll pee out a lot of water and then look slimmer. But it is not fat that you lose, and it is all temporary when you return to normal or normal eating water drinks.
They are bad for your body
Losing and then regaining weight quickly - so-called yo-yo diets - is stressful for your cardiovascular system, according to a study in the International Journal of Obesity. More evidence: An animal study in the journal Diabetes actually suggested that it changes yo-yo and adipose tissue and decreases glucose tolerance, which could increase the risk of diabetes and heart disease. It is therefore much wiser to turn it around habits gradually adjust your lifestyle so that you improve your health and body weight in small steps.
Some don't encourage exercise
Have you seen the expressions or diets that advertise: "And you don't even have to exercise!" This claim should raise a big red cross on you.
According to the American Diabetes Association in the United States, exercise not only helps with weight loss, it also helps prevent weight gain. When you exercise, the amount of fatty acid used by your muscles increases, making it easier for your body to maintain your new, lower weight.
It is by no means permanent
Extreme diets are definitely not about moderation. These types of crash diets have rules and conditions to adhere to, excluding entire food groups, making it impossible to incorporate this into your social life practically. And research in the New England Journal of Medicine showed that those who followed a very low-calorie diet for 10 weeks had lower levels of the 'fullness' hormones called leptin and peptide YY, along with an increase in the hunger hormone ghrelin. . People on such crash diets said their appetites were also greater - even a year later.
Your friends will give you the nickname 'grumpy'
You probably already expect this one: Being hungry and hungry for nutrients will turn you into a cranky, moody, and fatigued person. One study found that when people have a high degree of self-control and willpower such as during a diet, they were more likely to have negative reactions and showed a greater degree of irritability. After all, most of the brain's energy runs on carbohydrates.
There is no one diet suitable for everyone
As an example, there is the Paleo diet, a diet that limits dairy, grains, sugar, salt, and legumes (peas or beans). It may sound healthy to everyone, but the paleo diet excludes nutrients that are rich in nutrients and contain important vitamins, such as vitamin D and calcium.
That can be especially risky for people who are already at risk for bone diseases such as osteoporosis, as vitamin D and calcium are vital for bone health.
Plan of action?
If you want to lose weight permanently, drop the extreme diet mentality. Watching portions is the best thing you can do to lose weight, including intermittent fasting for eating in a specific time frame. Next, think of the little things you can do to reduce calories in your day: almond milk instead of cream and sugar in your coffee, a lean piece of meat or substitute or serve yourself extra vegetables instead of rice.
Sources ao Fast800 (link), MensHealth (link), PennMedicine (link), Pulse (link)
