{"id":19604,"date":"2022-12-31T11:45:41","date_gmt":"2022-12-31T09:45:41","guid":{"rendered":"https:\/\/dietsabc.com\/?p=19604"},"modified":"2024-01-04T12:26:04","modified_gmt":"2024-01-04T10:26:04","slug":"the-best-slimming-program","status":"publish","type":"post","link":"https:\/\/dietsabc.com\/en\/diets\/the-best-slimming-program\/","title":{"rendered":"The best slimming program"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"19604\" class=\"elementor elementor-19604\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-51f988d8 elementor-section-full_width elementor-section-height-min-height elementor-section-items-stretch elementor-section-content-middle elementor-reverse-mobile elementor-reverse-tablet elementor-section-height-default\" data-id=\"51f988d8\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-4b274f8e\" data-id=\"4b274f8e\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2245b768 animated-fast elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"2245b768\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">The best slimming program<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-56fdbd73 elementor-invisible elementor-widget elementor-widget-post-info\" data-id=\"56fdbd73\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-9ab8179 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>December 31, 2022<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-249d825a elementor-widget elementor-widget-theme-post-excerpt\" data-id=\"249d825a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-excerpt.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\tWhich is better - fast or gradual weight loss? How to maintain your reduced weight? What is the best weight loss program?\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-5be548fc\" data-id=\"5be548fc\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e5e77b1 elementor-widget elementor-widget-spacer\" data-id=\"e5e77b1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3edcdbcb elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3edcdbcb\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-600720b5\" data-id=\"600720b5\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8cf095d elementor-widget elementor-widget-text-editor\" data-id=\"8cf095d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>The fact that we want to lose weight as quickly as possible is normal - we all want to get the body of our dreams as quickly as possible and preferably without effort -\ud83d\ude0a.<\/p><p>But you have probably also heard that it is better to lose weight at a slow, steady pace.<\/p><p>I also believe that gradual weight loss is better because:<\/p><ul><li>Most studies (and my own long-term experience) show that people who lose weight slowly are more likely to maintain their new weight in the long run and are more likely not to gain it again;<\/li><li>Losing weight slowly also has far fewer health risks.<\/li><\/ul><pre>\u00a0<\/pre><p>However, there are also some studies that suggest that rapid weight loss may be just as safe as slow weight loss.<\/p><p>Then let's try to figure out whether slow weight loss is really better than fast weight loss.<\/p><pre>\u00a0<\/pre><h2>What is considered rapid weight loss?<\/h2><p>Most experts agree that a healthy weight loss is 0.3-0.9 kg per week.<\/p><p>This pace of weight loss per week is considered safe because losing more weight increases the risk of various health problems, including:<\/p><ul><li>Decrease in muscle mass (slowing down of metabolism, <a href=\"https:\/\/dietsabc.com\/en\/diets\/yo-yo-effect\/\" target=\"_blank\" rel=\"noopener\">the yo-yo effect<\/a>);<\/li><li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2905334\/\" target=\"_blank\" rel=\"noopener\">Nutrient deficiency<\/a>;<\/li><li><a href=\"https:\/\/www.niddk.nih.gov\/health-information\/digestive-diseases\/gallstones\" target=\"_blank\" rel=\"noopener\">Formation of gallstones.<\/a><\/li><\/ul><pre>\u00a0<\/pre><p>The most common ways to lose excess weight are:<\/p><ul><li>Increasing physical activity;<\/li><li>&quot;<a href=\"https:\/\/dietsabc.com\/en\/diets\/how-to-lose-weight-quickly-and-for-ever\/\" target=\"_blank\" rel=\"noopener\">Crash diets<\/a>\u201d (diets that require around 800 or even less calories per day).<\/li><\/ul><pre>\u00a0<\/pre><p>When switching to a diet for the first week, you can lose 2 kg, or even more, because when you change your eating habits (especially a sharp decrease in the number of calories and salt), the body removes the accumulated water and the weight of the intestinal contents also decreases.<\/p><p>On the other hand, when you start active workouts, the weight may even increase at first, because the muscles attract water when they work.<\/p><p>Starting from the second week, when the excess water has already been eliminated, the weight loss should stabilize at 0.3-0.9 kg per week.<\/p><p>If after the first week of following the diet you lose more than 0.9 kg per week - you lose weight quickly - most likely not by reducing the amount of body fat, but by &quot;burning&quot; muscles.<\/p><pre>\u00a0<\/pre><h2>Can rapid weight loss be maintained?<\/h2><p>Weight loss is just the beginning.<\/p><p><strong>The real challenge is to keep your newfound weight \"forever.\"<\/strong><\/p><p>The statistics are inexorable - most people who follow rapid weight loss programs regain half the weight they lost after a year. Even worse, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25614198\/\" target=\"_blank\" rel=\"noopener\">almost everyone who adheres to crash\/fad diets regains all the lost weight within 3-5 years<\/a>.<\/p><p>Therefore, experts recommend losing weight at a slow but steady pace. Most studies show that people who lose weight slowly are more likely to be able to keep it off in the long term.<\/p><pre>\u00a0<\/pre><p>In addition, weight loss programs that promote slow and gradual weight loss usually help shape <a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/healthy-nutrition\/\" target=\"_blank\" rel=\"noopener\">healthy eating habits<\/a>, for example, eat more fruits and vegetables, drink less sugar-sweetened beverages, cook more at home, etc.<\/p><p>And it is the change in eating habits that is the \"silver bullet\" that will best help you lose excess so that it does not return.<\/p><p>The second miracle remedy for weight loss is the support of family and friends. The support of nutritionists is also necessary because it is usually difficult for beginners to independently create a balanced menu for their weight and lifestyle.<\/p><p>Both reviews of my <a href=\"https:\/\/dietsabc.com\/en\/success-stories-and-testimonials\/\" target=\"_blank\" rel=\"noopener\">Slimming Challenges<\/a>, and <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3180145\/\" target=\"_blank\" rel=\"noopener\">studies<\/a> confirm that the support of a nutritionist can increase your chances of losing weight \u201cforever\". That is, do not reinvent the wheel, but seek advice from people who know the best way to get rid of excess weight, and who have already helped hundreds of women and men to do it.<\/p><pre>\u00a0<\/pre><p>In short, you&#039;re more likely to keep the weight off if you lose weight gradually because:<\/p><ul><li>It is safer than rapid weight loss (much fewer health risks);<\/li><li>This approach will help you develop healthy eating habits, which are very important for maintaining your new weight in the long run.<\/li><\/ul><pre>\u00a0<\/pre><h2>Risks of losing weight too quickly<\/h2><p>While it's tempting to try to lose weight quickly, it's not recommended because diets\/nutrition programs that promote rapid weight loss often contain very few calories and nutrients.<\/p><p>This can lead to many health problems, especially if these diets are followed for a long time.<\/p><pre>\u00a0<\/pre><h3>You can lose muscle<\/h3><p>If your weight decreases, it does not always mean that the amount of body fat decreases.<\/p><p>Yes, a low-calorie diet can help you lose weight quickly, but much of the weight loss is usually due to muscle loss and excess water loss.<\/p><p>Avoiding muscle loss while dieting is difficult, but those who lose weight quickly (the calorie deficit exceeds 35 percent of the daily requirement) lose about 6 times more muscle mass compared to those who lose weight slowly and gradually.<\/p><p>Ask yourself a question - Do you want to lose weight or lose fat and get a beautiful body?<\/p><p>If you want to get a beautiful body - weight is a secondary factor, <a href=\"https:\/\/dietsabc.com\/en\/diets\/body-recomposition\/\" target=\"_blank\" rel=\"noopener\">because women of the same height with exactly the same weight can look radically different<\/a>.<\/p><pre>\u00a0<\/pre><h3>Your metabolism may slow down<\/h3><p>Losing weight too quickly can slow down your metabolism.<\/p><p>That is the number of calories needed to maintain the body decreases as the body adapts to a fasting diet.<\/p><pre>\u00a0<\/pre><p>How does it affect you?<\/p><p>Let&#039;s say that you need 1600 calories per day under normal conditions (without fasting).<\/p><p>You go on some kind of crash diet, and instead of 1600 calories, you eat around 800 calories.<\/p><p>Your body is under stress - in order to survive, you need to find the missing calories somewhere. And your body begins to break itself down. Firstly, muscles, because it is easier to get energy from muscles (proteins) than from fat, besides muscles are one of the largest consumers of energy. In addition, the body also tries to limit energy consumption wherever possible (fasting reduces the level of hormones that regulate metabolism).<\/p><p>Several studies have shown that rapid weight loss can reduce energy\/calorie consumption by as much as 23% percent per day. In other words, your metabolism can slow down by almost a quarter!<\/p><p>Crash diets are so radical\/restrictive that it is impossible to stick to them for a long time. Sooner or later you will start eating normally.<\/p><p>But.<\/p><p>Then your body will spend not 1600 calories a day, but much less.<\/p><p>And this means that if you eat as much as before, then the surplus of calories will be much greater. That is, more fat will be formed than prior you started following the diet.<\/p><p><a href=\"https:\/\/dietsabc.com\/en\/diets\/yo-yo-effect\/\" target=\"_blank\" rel=\"noopener\">This process is described in more detail HERE.<\/a><\/p><pre>\u00a0<\/pre><h3>Nutrient deficiencies may occur<\/h3><p>Significantly reducing the number of calories consumed per day, it is difficult to get enough nutrients, minerals, and vitamins necessary for the proper functioning of the body (for example, iron, folic acid, vitamin B12, etc.).<\/p><pre>\u00a0<\/pre><p>If your body does not get everything it needs, problems arise, for example:<\/p><ul><li>Hair loss - <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12190640\/\" target=\"_blank\" rel=\"noopener\">if you are not getting enough nutrients to support hair growth<\/a>;<\/li><li>Extreme fatigue and\/or anemia \u2013 if you don&#039;t get enough iron, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1297139\/\" target=\"_blank\" rel=\"noopener\">vitamin B12 and folic acid<\/a>;<\/li><li>Weakened immune system \u2013 <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9250133\/\" target=\"_blank\" rel=\"noopener\">the risk of infectious diseases increases<\/a>;<\/li><li>Bone fragility \u2013 <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK45504\/\" target=\"_blank\" rel=\"noopener\">if you don&#039;t get enough vitamin D, calcium and phosphorus.<\/a><\/li><\/ul><pre>\u00a0<\/pre><h3>Gallstones may form<\/h3><p>Gallstones can be a painful side effect of losing weight too quickly.<\/p><p>Your gallbladder secretes digestive juices to break down fat in foods. If you are fasting, there will be much less food in your digestive tract, your gallbladder will become \"lazy\" (it does not empty regularly), and as a result, gallstones may begin to form from bile salts.<\/p><pre>\u00a0<\/pre><h3>Other side effects<\/h3><p>Rapid weight loss on very low-calorie crash diets is also associated with several other side effects, including:<\/p><ul><li>A constant feeling of hunger;<\/li><li>Fatigue;<\/li><li>Irritability;<\/li><li>Feeling cold;<\/li><li>Muscle cramps;<\/li><li>Dizziness;<\/li><li>Constipation or diarrhea;<\/li><li>Dehydration.<\/li><\/ul><pre>\u00a0<\/pre><h2>Key takeaways<\/h2><p>Despite the fact that there are some studies that indicate that rapid weight loss can be as safe as gradual weight loss, the risks of crash diets are too significant. In addition, it should be taken into account that the participants of these studies were constantly under the supervision of doctors. Losing weight at home, when you yourself decide what and how much to eat, the situation will be drastically different.<\/p><pre>\u00a0<\/pre><p>And, most importantly, if you lose weight slowly and gradually, there is less chance that the weight will be regained, because:<\/p><ul><li>Reducing weight gradually, you will learn the <a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/healthy-nutrition\/\" target=\"_blank\" rel=\"noopener\">proper nutrition<\/a>;<\/li><li>Muscle mass reduces insignificantly - Your metabolic rate does not decrease;<\/li><li>There are far fewer health risks.<\/li><\/ul><pre>\u00a0<\/pre><p>In addition, if you increase your physical activity (for example, regular<\/p><p>In addition, if you increase your physical activity (for example, regular <a href=\"https:\/\/dietsabc.com\/en\/sport\/cardio-workout\/\" target=\"_blank\" rel=\"noopener\">cardio workouts<\/a>) in addition to changing your eating habits, you will not only lose weight, but you will also get a more beautiful body.<\/p><pre>\u00a0<\/pre><p>Eat delicious, exercise and be healthy!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-31aab62 elementor-widget elementor-widget-toggle\" data-id=\"31aab62\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"toggle.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-5201\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-5201\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><svg class=\"e-font-icon-svg e-fas-caret-right\" viewbox=\"0 0 192 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M0 384.662V127.338c0-17.818 21.543-26.741 34.142-14.142l128.662 128.662c7.81 7.81 7.81 20.474 0 28.284L34.142 398.804C21.543 411.404 0 402.48 0 384.662z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><svg class=\"elementor-toggle-icon-opened e-font-icon-svg e-fas-caret-up\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M288.662 352H31.338c-17.818 0-26.741-21.543-14.142-34.142l128.662-128.662c7.81-7.81 20.474-7.81 28.284 0l128.662 128.662c12.6 12.599 3.676 34.142-14.142 34.142z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Sources<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-5201\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-5201\"><p><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1002\/oby.21346\" target=\"_blank\" rel=\"noopener\">The effect of rate of weight loss on long-term weight regain in adults with overweight and obesity<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28479016\/\" target=\"_blank\" rel=\"noopener\">The impact of rate of weight loss on body composition and compensatory mechanisms during weight reduction<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4989512\/\" target=\"_blank\" rel=\"noopener\">Persistent metabolic adaptation 6 years after The Biggest Loser competition<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25358395\/\" target=\"_blank\" rel=\"noopener\">Impact of long-term lifestyle programs on weight loss and cardiovascular risk factors in overweight\/obese participants<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/1615908\/\" target=\"_blank\" rel=\"noopener\">Glycogen storage: illusions of easy weight loss, excessive weight regain, and distortions in estimates of body composition<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15351198\/\" target=\"_blank\" rel=\"noopener\">Atkins and other low-carbohydrate diets: hoax or an effective tool for weight loss?<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3797148\/\" target=\"_blank\" rel=\"noopener\">Biological Mechanisms that Promote Weight Regain Following Weight Loss in Obese Humans<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4061651\/\" target=\"_blank\" rel=\"noopener\">Weight loss maintenance<\/a><\/p><p><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1002\/oby.21925\" target=\"_blank\" rel=\"noopener\">Variability in Weight Change Early in Behavioral Weight Loss Treatment: Theoretical and Clinical Implications<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/1615884\/\" target=\"_blank\" rel=\"noopener\">Combination of very-low-calorie diet and behavior modification in the treatment of obesity<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27574404\/\" target=\"_blank\" rel=\"noopener\">Weight loss intervention adherence and factors promoting adherence<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18719680\/\" target=\"_blank\" rel=\"noopener\">Successful weight-loss maintenance in relation to method of weight loss<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3225890\/\" target=\"_blank\" rel=\"noopener\">Dietary intakes associated with successful weight loss and maintenance during the Weight Loss Maintenance Trial<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12461673\/\" target=\"_blank\" rel=\"noopener\">Who does not gain weight? Prevalence and predictors of weight maintenance in young women<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21084075\/\" target=\"_blank\" rel=\"noopener\">Prevalence and predictors of weight-loss maintenance in a biracial cohort<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2204100\/\" target=\"_blank\" rel=\"noopener\">Impact of energy intake and exercise on resting metabolic rate<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23404923\/\" target=\"_blank\" rel=\"noopener\">Adaptive thermogenesis with weight loss in humans<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/3812338\/\" target=\"_blank\" rel=\"noopener\">Effect of a high-protein, very-low-calorie diet on resting metabolism, thyroid hormones, and energy expenditure of obese middle-aged women<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22516719\/\" target=\"_blank\" rel=\"noopener\">Skeletal muscle responses to negative energy balance: effects of dietary protein<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5315033\/\" target=\"_blank\" rel=\"noopener\">Diet and hair loss: effects of nutrient deficiency and supplement use<\/a><\/p><p><a href=\"https:\/\/academic.oup.com\/cid\/article\/46\/10\/1582\/294025\" target=\"_blank\" rel=\"noopener\">The Interaction between Nutrition and Infection<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3012634\/\" target=\"_blank\" rel=\"noopener\">Vitamin D Insufficiency<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16350561\/\" target=\"_blank\" rel=\"noopener\">Gallstone formation and weight loss<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11192327\/\" target=\"_blank\" rel=\"noopener\">Gallstones in obesity and weight loss<\/a><\/p><p><a href=\"https:\/\/www.niddk.nih.gov\/health-information\/digestive-diseases\/gallstones\/dieting?dkrd=\/health-information\/weight-management\/dieting-gallstones\" target=\"_blank\" rel=\"noopener\">Dieting &amp; Gallstones<\/a><\/p><p><a href=\"\/en\/Dietary%20Treatment%20of%20Obesity\/\" target=\"_blank\" rel=\"noopener\">Dietary Treatment of Obesity<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25586973\/\" target=\"_blank\" rel=\"noopener\">Comparison of a low-energy diet and a very low-energy diet in sedentary obese individuals<\/a><\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2327ad9 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2327ad9\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element 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248z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_twitter\" role=\"button\" tabindex=\"0\" aria-label=\"\u041f\u043e\u0434\u0435\u043b\u0438\u0442\u044c\u0441\u044f \u0432 twitter\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-twitter\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M459.37 151.716c.325 4.548.325 9.097.325 13.645 0 138.72-105.583 298.558-298.558 298.558-59.452 0-114.68-17.219-161.137-47.106 8.447.974 16.568 1.299 25.34 1.299 49.055 0 94.213-16.568 130.274-44.832-46.132-.975-84.792-31.188-98.112-72.772 6.498.974 12.995 1.624 19.818 1.624 9.421 0 18.843-1.3 27.614-3.573-48.081-9.747-84.143-51.98-84.143-102.985v-1.299c13.969 7.797 30.214 12.67 47.431 13.319-28.264-18.843-46.781-51.005-46.781-87.391 0-19.492 5.197-37.36 14.294-52.954 51.655 63.675 129.3 105.258 216.365 109.807-1.624-7.797-2.599-15.918-2.599-24.04 0-57.828 46.782-104.934 104.934-104.934 30.213 0 57.502 12.67 76.67 33.137 23.715-4.548 46.456-13.32 66.599-25.34-7.798 24.366-24.366 44.833-46.132 57.827 21.117-2.273 41.584-8.122 60.426-16.243-14.292 20.791-32.161 39.308-52.628 54.253z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_linkedin\" role=\"button\" tabindex=\"0\" aria-label=\"\u041f\u043e\u0434\u0435\u043b\u0438\u0442\u044c\u0441\u044f \u0432 linkedin\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-linkedin\" viewbox=\"0 0 448 512\" 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class=\"elementor-post-navigation__link__prev\"><span class=\"post-navigation__prev--label\">Previous<\/span><span class=\"post-navigation__prev--title\">Interesting facts about fruits and vegetables<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"elementor-post-navigation__next elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/nutritional-supplements\/\" rel=\"next\"><span class=\"elementor-post-navigation__link__next\"><span class=\"post-navigation__next--label\">Next<\/span><span class=\"post-navigation__next--title\">Nutritional supplements<\/span><\/span><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-next\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-right\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M285.476 272.971L91.132 467.314c-9.373 9.373-24.569 9.373-33.941 0l-22.667-22.667c-9.357-9.357-9.375-24.522-.04-33.901L188.505 256 34.484 101.255c-9.335-9.379-9.317-24.544.04-33.901l22.667-22.667c9.373-9.373 24.569-9.373 33.941 0L285.475 239.03c9.373 9.372 9.373 24.568.001 33.941z\"><\/path><\/svg><span class=\"elementor-screen-only\">Next<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3edfb980 elementor-widget elementor-widget-heading\" data-id=\"3edfb980\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">I recommend reading these articles as well<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-15365aa3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" 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data-settings=\"{&quot;classic_columns&quot;:&quot;4&quot;,&quot;classic_columns_tablet&quot;:&quot;2&quot;,&quot;classic_columns_mobile&quot;:&quot;1&quot;,&quot;classic_row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:35,&quot;sizes&quot;:[]},&quot;classic_row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;classic_row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"posts.classic\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-posts-container elementor-posts elementor-posts--skin-classic elementor-grid\" role=\"list\">\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-28369 post type-post status-publish format-standard has-post-thumbnail hentry category-partikas-produkti category-pareizs-uzturs tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/food\/incredibly-healthy-foods-high-in-carbohydrates\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/06\/Neticami-veseligi-partikas-produkti-ar-augstu-oglhidratu-saturu_-256x300.jpg\" class=\"attachment-medium size-medium wp-image-28378\" alt=\"13 Incredibly healthy foods high in carbohydrates\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/06\/Neticami-veseligi-partikas-produkti-ar-augstu-oglhidratu-saturu_-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/06\/Neticami-veseligi-partikas-produkti-ar-augstu-oglhidratu-saturu_-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/06\/Neticami-veseligi-partikas-produkti-ar-augstu-oglhidratu-saturu_.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/food\/incredibly-healthy-foods-high-in-carbohydrates\/\">\n\t\t\t\t13 Incredibly healthy foods high in carbohydrates\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Tiev\u0113t\u0101ju vid\u016b og\u013chidr\u0101tiem ir slikta reput\u0101cija, ta\u010du daudzi vesel\u012bgi p\u0101rtikas produkti satur daudz og\u013chidr\u0101tu&#8230; <\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/food\/incredibly-healthy-foods-high-in-carbohydrates\/\" aria-label=\"Read more about 13 Neticami vesel\u012bgi p\u0101rtikas produkti ar augstu og\u013chidr\u0101tu saturu\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-18871 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs category-partikas-produkti tag-antioksidanti tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/antioxidants\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/11\/Antioksidanti-256x300.jpg\" class=\"attachment-medium size-medium wp-image-18872\" alt=\"Antioxidants\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/11\/Antioksidanti-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/11\/Antioksidanti-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/11\/Antioksidanti.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/antioxidants\/\">\n\t\t\t\tAntioxidants\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>What are antioxidants? How do they work and why do we need them?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/antioxidants\/\" aria-label=\"Read more about Antioksidanti\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-19283 post type-post status-publish format-standard has-post-thumbnail hentry category-svara-samazinasana tag-svara-samazinasana tag-visceralie-tauki\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/6-myths-about-belly-fat\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/12\/Tauki-uz-vedera-256x300.jpg\" class=\"attachment-medium size-medium wp-image-19284\" alt=\"belly fat\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/12\/Tauki-uz-vedera-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/12\/Tauki-uz-vedera-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/12\/Tauki-uz-vedera.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/6-myths-about-belly-fat\/\">\n\t\t\t\t6 myths about belly fat\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Can you get a flat stomach and beautiful abs in a week? What do we know about belly fat and what is true?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/6-myths-about-belly-fat\/\" aria-label=\"Read more about 6 m\u012bti par taukiem uz v\u0113dera\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-23251 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs category-partikas-produkti tag-vesela-un-skaista-ada\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/how-to-keep-your-skin-healthy-and-beautiful\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/07\/Ka-saglabat-veselu-un-skaistu-adu-256x300.jpeg\" class=\"attachment-medium size-medium wp-image-23252\" alt=\"How to keep your skin healthy and beautiful\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/07\/Ka-saglabat-veselu-un-skaistu-adu-256x300.jpeg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/07\/Ka-saglabat-veselu-un-skaistu-adu-10x12.jpeg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/07\/Ka-saglabat-veselu-un-skaistu-adu.jpeg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/how-to-keep-your-skin-healthy-and-beautiful\/\">\n\t\t\t\tHow to keep your skin healthy and beautiful?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>K\u0101 saglab\u0101t vesel\u012bgu un jaunekl\u012bgu &#8220;mirdzo\u0161u&#8221; \u0101du? K\u0101 aizkav\u0113t dabisko \u0101das noveco\u0161anos un nov\u0113rst t\u0101das \u0101das probl\u0113mas k\u0101 \u0101das sausums, pinnes un grumbas?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/how-to-keep-your-skin-healthy-and-beautiful\/\" aria-label=\"Read more about K\u0101 saglab\u0101t veselu un skaistu \u0101du?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Which is better - fast or gradual weight loss? How to maintain your reduced weight? What is the best weight loss program?<\/p>","protected":false},"author":25,"featured_media":19606,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[27,87,112],"tags":[79,38,76,39,111],"class_list":["post-19604","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dietas","category-svara-samazinasana","category-veseligs-uzturs","tag-dietas","tag-kaloriju-deficits","tag-svara-samazinasana","tag-tievesana","tag-veseligs-uzturs"],"_links":{"self":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/19604","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/comments?post=19604"}],"version-history":[{"count":0,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/19604\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media\/19606"}],"wp:attachment":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media?parent=19604"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/categories?post=19604"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/tags?post=19604"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}