How to lose weight fast and forever
Countless times it has been written that "Fast/Fad" diets lose weight does not help, but many women again and again find an interesting diet, follow it and claim that the result is fantastic. Yes, of course, the kilograms are falling, maybe the girth is also decreasing a bit, only - is the short-term result really worth fasting and the stress it causes? It's not just a matter of interacting with our closest to whom we usually first "break down" - it's a matter of our health.
Women of the "fast" diet are usually attracted by the promise of losing 3, 5 and even 7 kg of weight per week and most importantly - these promises are fulfilled! By default, it is not fat that is lost. The maximum possible fat loss is about 250 grams per day, which is 1.75 kg per week. So how can you lose 5 or even 7kg of fat in a week? So what exactly is being lost? Mostly it's water, gut content and muscle tissue and very little fat! This also explains why the weight regains so fast after the diet - the body simply restores the amount of artificially excreted water and the extra weight is created by eating more than is necessary for the normal functioning of the body, which is also understandable after fasting.
Why fast diets are not recommended
Regular "fast" diets permanently change the metabolism and not the positive side. Let's look at it from the perspective of our physiology. For the body to function properly, it needs all the nutrients - proteins, carbohydrates, yes, fats, as well as vitamins and minerals. I emphasize the word in this case ALL nutrients. Our body is very smart and has evolved to adapt to a wide variety of extreme situations, but it must be understood that the body's normal functioning is disrupted by depriving it of the nutrients it needs.
In extreme conditions (strict diet is an extreme condition for the body), when food does not absorb all the necessary nutrients, the body from the beginning takes care of the most important organs - the brain and heart. The brain consumes 100-150g of glucose per day. If glucose (carbohydrates) are not taken in enough - the body begins to use up its internal reserves. We have glucose reserves in the liver and muscle tissue, but these reserves are low. In order to "feed" the brain, the body first uses the reserves in the liver, if it is not enough - begins to break down the reserves in the muscles. Our body has an average of 200-300g of glucose, so with this amount the brain can "feed" for 2 days, but glucose is also needed by other vital organs, as the reserves are enough for no more than 1 day. What happens next? The body begins to produce glucose from proteins - it essentially breaks down its own tissues to ensure the functioning of vital organs, but it is the most difficult to transform adipose tissue - so they are the last to break down.
57g of glucose is produced from 100g of protein in our body, so 200g of protein must be broken down for the brain to receive its dose and remember there are other organs. Our body has a total of about 4000-8000g of protein, if half is lost - a life-threatening condition occurs! So, following an extreme diet, the body initially depletes the liver's glucose stores and then begins to eat its own protein. Is fat burned? No, they are broken down last - only when the body realizes that it must not burn too much protein, because it threatens death, so the metabolism changes. Our body has learned to get energy from ketones. Ketones are formed by the breakdown of fatty acids. Then, finally, we're done with fat metabolism! Yes, the body begins to burn fat, but the amount of ketones in the blood increases 30-100 times, which is especially unfavorable and even dangerous.
It is important to understand that not eating is a shock. If all the necessary nutrients are not taken in for several days, the body first depletes the liver's reserves, then begins to burn muscle tissue, then gets fat, polluting the body with various waste products and completely upsetting the internal balance. Doesn't sound particularly nice, does it? But that's exactly what happens, and it has long-term effects on metabolism. For the metabolism, such eating is a huge shock, and in order not to experience something like this again, the body switches to the "austerity mode" (to gain more reserves) and when it resumes normal food, everything goes to fat. That is why after fast diets the weight often returns to double.
All 'fast' diets have too many categorical and, at the same time, unnecessary restrictions, which make it impossible for their users to absorb all the necessary nutrients. For example, if the body does not get the amount of fat it needs daily, it will stop absorbing fat soluble vitamins (such as vitamin D), which in turn will limit the absorption of calcium and other minerals.
Rapid reductions in carbohydrate and / or fat intake (and thus many other important and essential antioxidants, minerals, trace elements and vitamins) can lead to various kidney problems, metabolic disorders (mostly carbohydrate absorption problems), hormonal disorders (especially the intake of fat, which is needed for the production of hormones), dyspeptic disorders related to dietary changes (mostly constipation), which are often discussed in women's forums that affect women's menstrual cycles.
And definitely - if you conscientiously follow the "fast" diets you will want to eat all the time. You will become nervous, everything around you will start to rage, excite and annoy. Changing your mood will also affect relationships with your loved ones.
Is it possible to lose weight by following a fast diet
Yes, by following a "fast" diet, you will quickly lose kilograms, but you will not lose fat, but muscle - your intestines will be emptied and water will be artificially removed from your body. Sooner or later you will resume eating normally - it is impossible to stick to such a high calorie and nutrient deficiency for a long time. If you have a very strong will - you will resume normal eating in the hospital. The longer you torment yourself, the more stressed your body will be and with the resumption of normal nutrient intake, everything that is not vital for the body will be turned into fat. As a result, after a short time you will weigh as much as before the start of the diet or even more, but your body will already have much more fat than before the start of the diet (because muscle mass was broken down to provide vital energy to the body, already muscle reserves).
You start looking for a new diet, because you think that the result was already good, only now the "leg slipped a little", which will definitely not happen again. You go through the same cycle again - muscle mass, which helps us burn calories significantly even during sleep, decreases again and the percentage of fat in your body increases. So over and over again… Then you come to the conclusion that you have such genetics, “wide bones”, slow metabolism… and nothing can be done there…
Genetics, metabolism, wide bones, unique living or working conditions, unicorns and ninja turtles are a good excuse for children under 12 years old…
So how to lose weight forever?
The answer is simple - changing your eating habits - if you choose a diet that you will be able to follow for the rest of your life. Fast and effortless - it only happens in fairy tales.
Remember - it is you and no one else - the reason for the way you look and what happens in your life. My experience shows that armed with patience and a little willpower, with a balanced diet and physical activity ANY height can be improved and it can be done at any age.