Most people are under the impression that to lose weight you must remove absolutely everything from the table and drink only water. In fact, effective diets for losing excess weight occur without fasting .
Prolonged absence of food in the body leads to health problems. The weight, of course, will go away, but at the same time a terrible mood will come, loss of strength, problems with skin, nails, hair, etc. will appear. In general, nothing good will come of it. Plus, if those who are losing weight start eating again as before, they gain back everything they lost, and often even more.
What do you need to know about diets before using their methods on yourself?
In modern society, diet has long become mainstream: only the lazy do not strive to lose weight. Recipes for effective methods for weight loss are learned from friends, bought or simply read on the Internet, some even try to invent their own version of a quick weight loss system.
The fashion for losing weight sometimes leads to catastrophic consequences: without a correct understanding of the proper nutrition system, some especially fanatical losers in the pursuit of a slim figure destroy normal metabolism, which, in turn, leads to the occurrence and development of serious diseases.
So, what do you need to know so that “hunger games” with your body do not have serious consequences?
Let's tell you in order:
- First, you should make sure that you really are overweight and you need to get rid of it. It is quite possible that you can get rid of a couple of centimeters on your waist without any diets, by playing sports or by replacing some products in your menu with lower calorie ones;
- Secondly, many weight loss systems completely exclude from the diet certain types of foods that may have a high calorie content, but are extremely beneficial for your body. Therefore, when choosing a dietary method, you should not rely on the advice of friends, and not be too lazy to get advice from a specialized specialist on weight loss;
- Thirdly, when choosing a weight loss regimen according to the menu, you should definitely refuse the option, which is based on exotic products that are unusual for a normal diet. An unusual menu will add stress to the body, which it will already experience when restricted in calories.
It is important to understand that a starvation diet with the most reduced amount of calories will, of course, give quick results, but it is unlikely that you will be able to maintain your weight loss achievements - the body, having ceased to experience stress and fearing a repetition of the decrease in the level of protein, carbohydrates and fats, will begin to gain kilograms with a vengeance .
In addition, many weight loss methods have a number of contraindications, which it is better to be aware of before starting the race for a slim figure.
Starvation diet
Science has long known that intermittent fasting can improve our health and prolong our youth. This technique is called therapeutic fasting. At the same time, even short-term fasting has a number of limitations and contraindications. And for some people it is simply uncomfortable and purely psychologically disturbing to remain completely without food.
In 2015, the prestigious scientific journal Cell published an article about a special diet that activates the same processes as fasting, but at the same time the volume of the diet does not decrease much and does not last long. Subjects who tried this diet overwhelmingly tolerated it comfortably and still received all the benefits of short-term fasting.
The Fast Mimicking Diet was developed by scientists at the University of Southern California, who have been studying the effects of this practice on life expectancy, health and youth for many years. A human pilot study found that three cycles of this diet reduced risk factors and biomarkers of aging, diabetes, cardiovascular disease and cancer. According to Valter Longo, the leader of the study, this diet does not cause side effects and is tolerated quite comfortably by people.
What is the diet?
The diet lasts 5 days in a row, and is recommended to be carried out once a month, which constitutes a dietary cycle. The distribution of nutrients here is as follows:
Day 1 - 1090 kcal, of which 10% protein, 56% fat and 34% carbohydrates. In terms of grams, this is approximately 27 grams of protein, 68 grams of fat and 93 grams of carbohydrates.
Days 2–5 - 725 kcal, of which 9% protein, 44% fat and 47% carbohydrates. In terms of grams, this is approximately 16 grams of protein, 35 grams of fat and 85 grams of carbohydrates.
Sample menu
In the original study, the diet included vegetable soup, kale crackers, and chamomile tea. However, on the Internet you can find many menus that will comply with the rules of the diet.
Here is one of the suggested options:
Day 1
Breakfast:
green tea or coffee, 1 boiled egg, a thin piece of grain toast with 1 tsp.
nut butter (or urbecha). Lunch:
water or tea, green salad with half an avocado, seasoned with salt and vegetable oil.
Dinner:
Large bowl of green vegetable soup with legumes (such as beans) and whole grain toast.
Snack:
10 nuts (such as almonds), an apple, a handful of berries or 2 pieces of dark chocolate.
Days 2–5
Breakfast:
green tea or coffee, a thin piece of grain toast with 1 tsp.
nut butter or half an avocado. Lunch:
water or tea, green salad with pieces of lightly salted salmon.
Dinner:
large bowl of green vegetable soup.
Snack:
5 nuts (such as almonds), an apple, a handful of berries or 2 pieces of dark chocolate.
Evidence base
Studies on laboratory mice have established the effects of diet:
- All mice with autoimmune diseases had reduced symptoms, and 20% were completely cured.
- After the diet, a decrease in the level of the steroid hormone corticosterone (an analogue of cortisol in mice) was observed.
- The test rodents also showed the following changes: a decrease in anti-inflammatory proteins called cytokines, an increase in immune T cells, and regeneration of a substance called myelin, which covers the processes of nerve cells.
Human testing
Scientists tested the safety and effectiveness of the diet in patients with multiple sclerosis. 18 people with this diagnosis were instructed to follow the diet for 7 days, and then followed a Mediterranean diet for 6 months. The 12 other participants followed the control diet the entire time. Another 18 followed a ketogenic, i.e., low-carb, diet for 7 days, followed by a further transition to a Mediterranean diet.
The fasting-mimicking diet and ketogenic diet groups showed significant improvements in physical health and mental performance. However, very limited conclusions can be drawn from such a study - it is not entirely clear how the Mediterranean diet affected the result.
Everything is ahead
Scientists have yet to fully prove the versatility and effectiveness of a fasting-mimicking diet. Unfortunately, most of the studies that showed the positive effects of this diet were performed on laboratory animals. This does not allow direct transfer of the findings to the human body. In turn, studies conducted on humans do not yet provide very reliable evidence of the effects of diet - primarily not because of the results, but because of the quality of the organization of data collection.
The project leader claims to have received positive feedback from people who have completed the fasting-mimicking diet. He is working on organizing new experiments designed to prove its benefits. However, he warns that it is better not to start implementing such a diet on your own without consulting a doctor, especially if you have any serious illnesses.
Maria Danina
Photo istockphoto.com
In what cases are diets strictly prohibited?
Actively losing weight is not recommended for teenagers and especially girls of adolescence - at the time of growth of the body and the development of all its functions, restriction in nutrition is extremely undesirable.
Excessive enthusiasm for losing weight during this period can lead to the risk of developing serious diseases, disruption of many functions, which can later even lead to infertility. Exception: diets prescribed by the attending physician as necessary.
Adult women during menopause should also refrain from using weight loss techniques - you can disrupt the normal balance of hormones in the body and provoke rapid weight gain.
Naturally, both pregnant women and nursing mothers should forget about losing weight: the timely supply of healthy vitamins, minerals and nutrients to a little person is much more important than a slim figure.
Diets are not recommended for some chronic conditions, so be sure to consult your doctor about your weight loss plans.
Varieties of popular weight loss techniques
All diets have a basic type of division into therapeutic and actual methods exclusively for weight loss. Medical weight loss systems used for a number of diseases are called therapeutic.
The menu of such a diet is compiled by specialists; the foods consumed must correct the metabolism in a certain way and thus have a healing effect on the body.
Specifically for weight correction, there are a thousand different diets, compiled both by specialists and through popular experiments.
That is why, when following this technique, you should be as careful as possible and be sure to consult with professional nutritionists about the usefulness of the weight loss system.
Diets can be quick or long-term. As a rule, an effective weight loss method must be followed for a significant period of time and have minimal dietary restrictions. But there are also express methods that give quick but short-lived results.
Further weight loss systems are graded as follows:
- The amount of food consumed is reduced, but in general the diet remains unchanged;
- The calorie content of the daily menu is reduced;
- The usual eating time is adjusted;
- The amount of proteins, carbohydrates and fats changes. Protein diets, by the way, are one of the most popular weight loss methods, as they have a completely “full” menu and do not force the person losing weight to impose strict restrictions on the consumption of meat and dairy products.
How to lose weight without starving? Alternative to diets
She blames her poor diet and lack of willpower and promises herself to start over on Monday. It turns out to be a vicious circle. Diets don’t help, you want to lose weight, but your disappointment is consumed by a rich dinner or sweets.
However, we forget about the simple principles of healthy eating, which preserve our nerves and stomachs and do not require incredible effort from us. You just need to change your habits a little.
Firstly , before breakfast it is advisable to drink a glass of warm water so that the body starts working.
Secondly , you definitely need to have breakfast. It could be porridge, cereal, salad, cottage cheese or eggs. By the way, oatmeal improves complexion if consumed regularly. This is an example, but you must decide for yourself what suits you.
Thirdly , do not eat after 18-19 pm. If you have a strong feeling of hunger, drink green tea with honey.
In addition, remember: for dinner you need to eat something light - salad, vegetable cutlets, cottage cheese, fish. Again, choose the best option for yourself. Be sure to eat a fresh vegetable salad every day. Simple ones will do - cabbage or beets, carrots, pumpkin - no need to come up with complex salads. Of course, you need to refuel with vegetable oil, or you can not refuel at all. It is better to boil or stew meat, fish and vegetables. You can eat a bun or a cookie for both breakfast and lunch, but don’t overdo it—not 2-3, but one. But for dinner it’s not allowed.
If you are used to eating 2-3 times a day, change your habits and eat 4-5 times. Second breakfast and afternoon snack are required. You will satisfy your hunger and not rush into lunch or dinner. You can eat fruits, cottage cheese, yogurt. Come up with something that suits you. If you want to eat some candy, eat it, but of course, not 10 pieces. It is advisable to drink green tea every day; it greatly promotes weight loss and also satisfies hunger.
As you can see, there is nothing complicated in this method of losing weight. There is no need, as in diets, to consume certain foods; sweets and buns are not prohibited, but meat and fish are simply necessary. Each woman can create a specific menu from the products that she likes. There is no need to give up your favorite treats. Just remember about vegetables and fruits, do not fill your plates full.
Believe me, if you eat like this, the feeling of hunger will not torment you, and the kilograms will begin to leave your body. Don’t expect instant results; in a week you may lose a couple of kilograms, but not 10, as diets promise. But you will lose weight and will not be afraid to gain weight, because you will continue to eat right.
Of course, we know that any person needs to exercise daily, and not occasionally. But we don’t bother with this activity. Meanwhile, in order to lose weight, become slimmer and healthier, healthy eating is not enough. Every woman needs to make her own list of exercises that she can do in the morning every day.
Exercises should be designed for the most problem areas, as well as simple morning exercises so that the body starts working. 15 minutes a day is enough. And you shouldn’t do complex exercises right away, but if you still want to, approach it gradually. A very good exercise: strain your abdominal muscles and buttocks. It can be done both in transport and at the workplace.
Last important tip. Don't grab everything at once. If you decide to drink water before breakfast, then spend a few days to consolidate this skill, and then add, for example, exercise. Once the recommended rules become your habit, you will find them easy to follow and even enjoy.
Tags: proper nutrition, healthy eating, figure, weight loss, diet, excess weight, weight loss technique, hunger
Choosing an effective diet
How to choose a diet that is not hungry, but effective in terms of performance? There are many options for nutritional systems in which those who observe food restrictions will not experience an unpleasant feeling of hunger.
- One of the popular types of such weight loss regimens is the protein-carbohydrate weight loss system. The essence of the technique is that a person losing weight is allowed to eat any meat products without restrictions (naturally, with the exception of fatty meats), sour-milk products, and vegetables.
- Vegetables for this menu are chosen with the least starch content, but in most cases fruits will have to be abandoned - some types of fruits contain too much sugar.
- The above products can be prepared in absolutely any way, however, when frying, the food processing process should be carried out using vegetable oil (ideal options are flaxseed and olive oil).
- The protein-carbohydrate nutrition system also implies proper consumption of liquids (at least 2 liters per day) and breaks in food intake of 2-3 hours or more.
- With the right approach, using this technique, those losing weight can lose from 4 to 7 kilograms in 1.5 weeks.
- There are also non-starvation diets for quick weight loss with an abundance of grain products. The basic product of the method is bread of healthy varieties - from bran, wholemeal, rye. The bread diet should be supplemented with vegetable soups and natural juices from unsweetened fruits.
- The bread mono-diet gives good results, but requires mandatory approval from a specialized specialist. Indeed, despite the satiety of the diet, it remains quite monotonous and contains a minimum of proteins.
The most effective method for normalizing weight is still not any specific type of diet, but a rational approach to food in general. Adjust your diet, maximum, by clearing it of harmful and fatty foods.
Eat more vegetables, fruits, lean meats, healthy grains and dairy products and the problem of excess weight will never force you to starve.
Preparatory stage: getting ready for a non-starvation diet
A fasting diet for weight loss is a relevant way to change your lifestyle while staying full. The main thing is to identify a list of products that, when consumed, can reduce your waist size or get rid of cellulite.
I suggest you take a thorough approach to finding information and solving the problem. Let's start with effective recommendations to help you safely “enter” the dietary biorhythm:
- Identify the number of kilograms that you want to get rid of so that a certain number is formed in the subconscious - the cherished goal.
- Before changing your daily diet, be sure to consult with a qualified nutritionist. The specialist will provide you with a list of products that your body needs to carry out vital processes. You cannot refuse such food, so you need to choose a dietary method in accordance with the recommendations of a medical center employee.
- Accustom yourself to regular physical activity long before you decide to stick to a non-starvation diet. Friends, I do not insist on going to the gym every day, because activity can manifest itself in various areas of life.
Don't like fitness clubs? Walk every day for 3-4 hours in the fresh air. Do useful housework - wash the floors, vacuum, wipe dust in hard-to-reach places. ? Any physical activity involves burning calories and expending energy, which the body will replenish from healthy food.
- Choose a dietary method in accordance with the characteristics of your daily diet. There is no need to radically change your product list. If you have never tried papaya or avocado in your life, then give up the idea of sticking to such a diet. The body experiences severe stress during even a non-fasting technique, and increasing the level of microflora instability is not a practical solution.
- Pay attention to diets that seem quite easy to you. There is no need to initially complicate your life by choosing the most difficult method. Adequately assess your strengths, taking into account the list of your favorite foods, meal schedule, portion sizes. There is no need to follow Hollywood celebrities or domestic TV presenters - choose a non-starvation diet in accordance with the individual characteristics of your body.
Friends, do not forget - the main thing is not to harm your health . If your health worsens, then stop the diet for a while and reconsider your diet.
Efficiency: “Guys, we must realize that fasting diet methods designed for rapid weight loss “give” short-term results. After switching to your usual diet, the extra pounds will undoubtedly return.
Non-starvation diets help to gradually lose weight, while simultaneously changing a person’s lifestyle and attitude towards food in general.”
