Diet: benefit or harm, consequences of strict nutrition

We often don’t want to remember that many ways to say goodbye to excess weight only through food restrictions have a negative impact on the body’s condition. Some of them, along with extra pounds, take away the lion's share of health, while others spoil the condition of the skin and hair. In the pursuit of beauty, no one wants to think about what the diet actually brings - benefit or harm to the body, and why it is dangerous. But the stricter the prohibitions, the worse it is for many organs. Let's figure it out.

Why are they harmful?

No matter how you look at it, almost all popular weight loss methods are not only an opportunity to lose weight, but also entail possible health problems and harm. In addition, most people fail to adhere to the regime and lose weight. This is not the only reason why you should stop bullying yourself.

There are several arguments against:

• Difficult to follow instructions. Divorced from reality, all unhealthy diets dictate what to eat and when. They do not take into account lifestyle and work, habits, preferences and favorite products.
• Requirements to eat by the hour or to refuse food for a long period of time result in refusal to adhere to the regime, as well as the need to constantly cook. Sometimes compliance with unnecessarily difficult conditions backfires and the person begins to recover.

• Strange rules. It also happens that the diet is not justified by anything. In one you can only eat cabbage, in the other it is prohibited, but 3 liters of kefir are allowed. The third suggests fasting for 12 hours and gives only a temporary effect, but creates permanent digestive problems. If you eat too little, your metabolism will slow down and your weight will stay the same.
• Unhealthy and dangerous diets. When a nutritionist demands that you immediately give up entire groups of useful elements, this has a bad effect on the body. Humans require carbohydrates, fats and proteins. You can reduce their consumption, but if you stop completely, you can develop diseases. Too many restrictions at the same time are also bad, there must be a choice.
• Inconsistency with the usual regime. A busy work schedule and a huge list of daily tasks do not leave time for constant cooking or frequent snacking. Cafes and fast food establishments rarely offer healthy menu options. Considering the pros and cons of diets for weight loss, you must definitely choose the one that will best suit a person’s usual lifestyle.
• Causing disappointment in one's own abilities. When, according to the requirements, you have to eat only apples or dramatically change your eating habits, it is unlikely that you will be able to follow them.
• An attempt to change completely may not succeed, because getting rid of bad habits always takes time.
• Expensive diet. Expensive books, dietary supplements and pills will not cost as much as a sudden and complete change of diet.
• Lack of energy. The main danger of diets is insufficient calorie intake. Constant restrictions, hunger and attempts to chew tasteless vegetables instead of a hamburger will not give the desired mood. Loss of strength will cause weakness, headaches and irritability.

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Nutritionist's comment:

The main problem that arises for most people who want to lose weight only through a review of their diet is an inappropriate diet. Incorrectly chosen diets are why such restrictions are harmful and even dangerous for health. Before you start losing weight, you should get tested. It is advisable to have a doctor who will supervise the process. Attempts to independently achieve high results are often accompanied by the development of ulcers or other gastrointestinal diseases.

How do diets harm the body?

When deciding on any diet, we rarely think about the fact that they do not always bring benefits to the body. Most diets are harmful.

Surely, you also have friends who, having followed a certain diet, looked unwell after it or gained even more excess weight . Because a diet is not a magic wand with which you will become slim and beautiful. Although no, you will become slim, but for how long? And will you remain beautiful?

Today, the women's website sympaty.net talks about the dangers of diets. The choice is yours - lose weight only through diet or choose a healthy diet with physical activity!

Harm from diets No. 1

A diet involves giving up any foods for a certain period of time . This fact alone - giving up something - harms our body. After all, you will have to fight temptations, experience stress and your willpower, and those around you, as if on purpose, during this period will eat various goodies and persuade you to eat “another piece”

Therefore, it’s not a fact that you will stick to the diet to the end , but if you lose your temper on some yummy food, you will earn yourself even more stress

Harm from diets No. 2

Most diets suggest reducing the amount of carbohydrates or eliminating them altogether (for example, the Kremlin diet, the Atkins diet). During such diets, you really quickly lose weight , and at the expense of fat.

However, eating only protein foods can cause women to stop menstruation and have problems conceiving . Restoring your periods is not so easy, and you can’t do this without contacting a specialist.

Harm from diets No. 3

The harm of diets is also that they contribute not only to getting rid of excess weight, but also to rapid weight gain ! During a diet, the body adjusts to a new diet, in which metabolism and calorie consumption slow down .

And when a person begins to eat as before, the body , as they say, comes into shock! Of course, he was preparing for famine, metabolic processes are “hibernating”, and then such happiness arrived! And without having time to rebuild, the body begins to store fat , just in case, what if hungry times come again? This is why most people start to gain weight after stopping the diet.

Harm from diets No. 4

In addition, here is another fact about the harm of diets: along with weight loss, a person loses not only fat, but also muscle mass . However, weight gain after stopping the diet occurs due to fat . Therefore, the human body loses its elasticity and becomes flabby , cellulite appears.

In addition, fat begins to be distributed unevenly in the body . First of all, it is deposited in the abdominal area . This is not only visually unsightly, but also harmful: the accumulation of fat around internal organs increases the likelihood of stroke, atherosclerosis and heart attack.

Harm from diets No. 5

Diets also harm our brain . Since the intake of carbohydrates and glucose into the body is limited, concentration is impaired, the ability to think clearly is dulled, drowsiness and headaches are observed.

And some diets contribute to dehydration . The harm of such diets is that due to a lack of water in the body, the aging process accelerates : the skin becomes dry, flaky, hair looks lifeless and dull, and you constantly feel tired

In any case, when choosing any diet, we often deprive our body of useful and vital substances . In addition, before going on a diet, you need to consult with a specialist , since diets are CONTRAINDICATED for some people!

So, what are the harms of certain diets?

Kremlin diet, Atkins diet

The bottom line: eliminate carbohydrates from your diet and give preference to proteins.

Harmful diet: as mentioned above, such a diet can lead to the cessation of menstruation . In addition, without diluting protein foods with carbohydrates, the body runs the risk of developing dysbiosis : you will suffer from either constipation or diarrhea!

Mono-diets

The bottom line: for a certain time you eat only one product (for example, kefir or apples).

Harm to diet: obvious lack of vitamins and microelements. First of all, this will affect nails, hair, skin and immunity. Since the diet is low-calorie, you will feel tired , exhausted and eternally irritated.

Cholesterol-free diet

The bottom line: avoid foods containing cholesterol, since it is harmful to the heart and blood vessels and leads to atherosclerosis.

Harmful diet: the lack of meat on the table leads to early menopause, and in men - to impaired sperm quality. In addition, foods containing cholesterol are often suppliers of vitamin D to our body.

Meals once a day

The bottom line: the name of the diet speaks for itself. You are allowed to eat once a day, without snacks and tea with sweets.

Harm of diet: firstly, lack of vitamins, because... You simply won’t be able to consume your entire daily dose of nutrients in one sitting. Secondly, in one meal, from the feeling of hunger, you will fill your stomach to capacity. You are guaranteed constant abdominal pain , gastritis, stomach and duodenal ulcers.

Separate nutrition according to Shelton

The bottom line: proteins and carbohydrates must be eaten separately, that is, you cannot combine, for example, mashed potatoes and meat.

Harmful diet: only when using mixed food are nutrients absorbed by the body most fully. And if we continue to eat separately, then the enzymatic systems of our digestive organs are deprived of the necessary training, which is why a person who has been eating separately for a long time cannot return to regular food. Eating regular food, such a person becomes poisoned and feels unwell.

Diet according to Montignac

The bottom line: eliminate foods with a high carbohydrate index from your diet, as they cause a rapid increase in blood sugar, which causes the pancreas to release too much insulin into the blood. In turn, insulin promotes the conversion of carbohydrates into fat.

The harm of dieting: the eternal stress of not being able to try your favorite cakes, the feeling of guilt before yourself and the inconvenience of others when a feast happens. But if you still include foods with a high glycemic (carbohydrate) index in your diet, this will lead to immediate weight gain .

Bragg fasting

The essence: complete fasting for a certain period of time. It is believed that in addition to losing weight, therapeutic fasting helps cleanse the body and remove toxins.

The harm of diet: the body loses weight not only due to fat deposits, but also due to muscle mass. Fasting leads the body to stress and metabolic disorders , and some diseases worsen. There is a chance that after the end of fasting you will gain even more weight. Prolonged fasting and sudden weight loss in women contribute to the cessation of ovulation, stopping the menstrual cycle or premature menopause.

Now, when deciding on any diet, remember the harm they cause to the body.

The women's site sympaty.net believes: it is better to limit yourself to sweets, fatty foods and flour, and exercise more often than to put your health at risk!

—— Author — Khoronzhevskaya Evgenia, website

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What advantages can there be

The main goal of any diet is to lose weight and remove excess water from the body. In order for it to work correctly and give results, it is recommended to choose it wisely. To do this, many indicators are taken into account:

• weight – large sizes negatively affect the functioning of all organs, causing shortness of breath;
• age - the older the person who wants to lose weight, the more difficult it will be for him to do this;
• presence of chronic diseases;
• work – sedentary or active, night;
• habitual food – constant fatty foods, dry snacks or fast food;
• lifestyle - night owls are guilty of midnight snacks, larks usually eat haphazardly;
• sleep – a small number of hours for rest, sleepless nights and interrupted sleep increase appetite, because the body will have to make up for the lack of energy;
• frequency of meals per day - once or twice a day is clearly not enough.

To properly adjust your diet, you need to take into account all factors, as well as eating habits. You shouldn’t suddenly switch from fried potatoes to boiled carrots; everything should be done gradually, one meal at a time.

Nutritionist's comment:

Trying to simply stop eating according to a long-established lifestyle will end badly. This can not only deprive you of the pleasure of dining, but also provoke the development of certain diseases. In addition, you should be prepared for the fact that any diet is designed for a long period. You don't need to expect to lose all those extra pounds in a week or a month. Therefore, do not rush, get examined and ask a specialist to adjust your diet.

From a psychological point of view, such restrictions also have benefits. They develop willpower, perseverance and endurance in a person.

On the physical side, the body is healed and cleansed, toxins are removed, and with weight loss it is easier for many systems to work, especially the heart and liver. Skin tone improves, acne and cellulite decrease.

It will also become easier for fans of fast food and semi-finished products over time - less money will be spent on fast and harmful products.

Problems with the cardiovascular system

With popular low-carbohydrate diets, cereals are excluded from the diet, fruits are limited, and sweets and flour are prohibited.

People following low-carb diets often consume more saturated fat than recommended for a healthy diet. The diet is rich in red meat, cheeses, and high-fat dairy products.

The dangers of strict diets for women

In order for the body of a representative of the fair half of humanity to work like a clock, it requires minerals and vitamins. Therefore, setting rigid boundaries causes stress and weakness. Due to a lack of necessary substances, irritability, nausea, headaches and excessive emotionality appear.

If the girl does not stop when these symptoms appear, then health problems will begin to manifest themselves visually. The condition of the skin, hair, nails will deteriorate, and drowsiness will appear. Having noticed such changes in herself, a woman usually does not see the harm of losing weight, considers herself ugly and guilty of a changed appearance, and drives herself even further into boundaries.

But it’s easy to restore your former beauty - just reconsider your diet and do without thoughtless prohibitions. It is important to monitor changes and prevent such violations. Otherwise, the reproductive system will function intermittently and fainting will occur.

Why diets are critical for men

Usually men, starting to limit themselves in food, try to work out at the same time. They cook something that will contain a minimum of fat. To build muscle mass, you need fats and proteins. As a result, the body begins to take the substances it needs only from reserves, and this has a negative impact on health.

Adherents of this method of changing themselves often develop gallbladder diseases. Due to lack of moisture and food, they rarely go to the toilet, as a result - stagnation of bile, which gradually begins to form stones. And over time this will turn into a huge problem.

In addition, disturbances in the gastrointestinal tract periodically appear, and hormonal levels become disrupted. Irritability and weakness, which, as a rule, haunt those who want to say goodbye to excess weight, do not disappear anywhere.

In especially advanced cases, the most terrible enemy of any man comes - impotence and sexual weakness. Trying to gain relief and please women, guys lose an extremely important organ.

Why are such restrictions harmful for teenagers?

Young people are in a state of constant development. Before adulthood and for some time after it, in just a couple of months, any system of the body can radically change. They grow, the functionality of the organs expands before the sexually mature state of the body, and the hormonal levels are re-adjusted.

In addition, yesterday's children almost never want to listen to the dangers of diets and their consequences. In pursuit of a slim figure, they are ready to refuse any food, not realizing the damage to themselves. Weight can fluctuate regardless of the foods consumed. But the future adult considers himself guilty of a couple of extra pounds and stops eating normally. It is extremely difficult to prove to him that he is only harming himself because of his youthful maximalism.

Nutritionist's comment:

It is teenagers who are the most dangerous category of losing weight, who are ready to adhere to the most barbaric restrictions just to get results faster. If he really needs to lose weight, he should contact a specialist who will help him create the right menu and rational regimen. The doctor will make recommendations based on the child’s physical characteristics and food preferences. This way it will be possible to reduce body weight without devastating consequences.

Modern diets allow you to achieve high results

In more recent studies, interestingly, success rates are much higher. An analysis based on them in 2001 showed that subjects in weight loss programs not only lost an average of 3 kilograms, but also maintained the lost weight for 5 years.

3 kilograms is not much - no more than a point from BMI - but the fact itself obviously contradicts the statement that overweight people are doomed to gain weight after a diet. Even if some of the subjects gained weight, the overall trend is still encouraging.

Current research data is as follows:

• Wing & Phelan (2005 study) claim that about 20% of people who went through weight loss programs were able to not only lose 10% of their total body weight, but also maintain this loss.
• Wadden et al. (2011) studied people with type 2 diabetes who spent about 4 years trying to lose weight and found that 45% of them were able to lose 5% of their body weight and maintain this loss over time.
• Thomas et al. (2014) tracked the fates of people who lost more than 14 kilograms for 10 years and found that no less than 87% remained at the same weight throughout this time - they lost at least 10% of their total body weight and maintained this loss unchanged. Interestingly, the study looked exclusively at “normal” weight losers—people who lost weight without the help of doctors.

Another interesting study was a telephone survey - interviews were conducted with people selected at random. At least 54% of those surveyed claimed to have lost more than 10% of their total body weight at some point in time; about two-thirds did so intentionally.

Those who sought to lose weight and lost weight, in half of the cases stated that at the time of the survey they had already maintained the lost weight for about a year. Another quarter said they had maintained their weight for about 5 years.

The best thing about this study is that the people were chosen completely at random, creating a picture that reflected the state of affairs of humanity as a whole. No one was interested, no one recruited volunteers, no one was specifically looking for people with problems. Even if some of the respondents exaggerated their successes, the results of the study still seem quite reliable and encouraging.

Dangerous diets for weight loss

There are several signs that indicate the futility and danger of the chosen diet. They will do more harm than good if:

• Not balanced - only proteins or carbohydrates are constantly consumed. A person requires all three types of basic elements, minimizing any of them will end in failure in the long term.
• Guarantees weight loss without changing your usual lifestyle.
• Promises weight loss in a short period and in kilograms. For example, 7 kg per week. Besides the fact that this is unlikely, it has a very bad effect on the body.
• He says there will be 100% success.
• You need to buy and eat specific foods.

You're going on a diet

So, you are determined to pull yourself together and lose weight. A friend lost 7 kg on buckwheat, and why don’t you do the same? While you carefully measure out buckwheat, choke on it all day long because it won’t go down your throat when it’s dry, you suffer from pain in the intestines, your friend has already begun to gain weight again. Do you know why? Because I switched from buckwheat to a normal diet! Perhaps she doesn’t eat bread and sweets, and generally tries to eat right, but the weight is still creeping up! She will regain her lost kilograms and if she doesn’t lose it and continues to eat right, only after some time will she begin to really lose weight. Lose weight not for a week, but forever!

Consequences of strict diets

If you continue to abuse yourself in this way for too long, serious health problems, depression and disappointment appear. Insufficient intake of healthy elements can provoke an eating disorder, decreased effective brain function and anorexia. Some diseases lead to death and complete depletion.

Psychological problems also appear. Constant control of what you eat, a feeling of hunger, nervousness, fatigue, weakness, irritability - this is not a complete list of depressing sensations that prevent you from living normally. An inappropriate diet can lead to real depression, and it will be very difficult to get out of it even if you return to your usual foods.

Another consequence is quite cruel. When a person denies himself the foods he loves and limits the consumption of what he loves, he loses weight. But as soon as you return to your normal daily routine, all the kilograms return and bring additional ones with them. Most often, this is followed by self-disappointment and resentment. And sticking to it forever is too hard. It is important to understand that any framework should be comfortable, and it is advisable to form a new regime forever. Then the weight won't come back.

Low fat diets (less than 40 g)

Elena Tikhomirova , nutritionist at the SM Clinic: “An extremely low-fat diet leads to a deficiency of fat-soluble vitamins (A, D, E). In the body, they regulate the production of hormones, promote cell growth, and increase immunity.

In this regard, a woman’s menstrual cycle may be disrupted and her immunity may decrease. Vision problems may also appear.

But the most noticeable consequence is a persistent feeling of hunger, because the lack of fat in the diet greatly affects satiety. As a rule, following such a diet is very difficult, so after stopping it, the kilograms quickly return.”

Harmful effects of the Dukan diet

This is a danger that will negatively affect all internal organs. The gastrointestinal tract ceases to function normally, problems with digesting food appear, and bloating becomes a constant guest. Constipation, frequent feeling of heaviness and inflammation.

Most of the weight is lost due to loss of fluid in the body. The body begins to take the deficit of carbohydrates from its own reserves and muscle mass. The amount of glucose drops to critical levels, and dehydration begins. The relief appears externally and the person thinks that he is achieving results. But in fact, these are symptoms of incipient diseases; those who are losing weight are driving themselves into a terrible state.

What do salt-free diets lead to?

Another deceptively useful, but actually very dangerous attempt to get your body in order. This diet can only be used by people who have serious problems with their kidneys and blood pressure.

For everyone else, such bullying will lead to disastrous consequences. Salt is an important element, the use of which is necessary to maintain water-salt balance and the normal functioning of all organs and the brain. The deficiency results in failures, violations and, in critical cases, refusals to work, heart attacks and strokes.

Nutritionist's comment:

Under no circumstances should you completely give up eating this element. Even people who have kidney disease are only advised to reduce and monitor the dose. If you want to reduce consumption, it is better to replace it with a marine analogue. Add small amounts to food.

Planfulness equals result

Achieving an ideal figure and improving the health of the body are the most important tasks of losing weight. The list does not include items about the acquisition of new diseases or apathy. The main idea of ​​the diet should be the transition to a healthy lifestyle. This will ensure effective and harmless weight loss.

To do this, it is important to follow the following recommendations:

1. Not to starve. A constant painful feeling of hunger signals the need to revise your diet and diet.
2. Train. Regular physical activity increases metabolism, energizes you and works your muscles.
3. Drink a lot. Particular attention should be paid to clean water. For normal functioning, the body requires 1.5-2 liters per day.
4. Sleep. Eight hours of sleep will ensure the correct concentration of melatonin. This hormone accelerates weight loss.
5. Be interested in new things. When dieting, it is extremely important to learn to distract yourself from the thought of food. New hobbies, interests or training courses will help with this.

The harm of a low-carb diet: what are the disadvantages and are there any advantages?

Most advertisements say that it is carbohydrates that cause harm to the body, and reducing their consumption will lead to weight loss and improvement. In fact, it's quite the opposite. Complete exclusion from the diet will lead to failures and illnesses.

There are useful representatives of this type of substance in honey, sweet fruits, black bread and similar products. They are vital for the proper functioning of all systems. Deficiency leads to ulcers, gastritis, hepatosis and many other digestive problems.

As a result, he will lose weight not from proper nutrition, but from developing diseases. A lack of fiber, which is always combined with carbohydrates, will prevent food from being digested properly and it will begin to rot in the intestines. This is how immunity decreases and viral diseases develop.

Mono-diets (buckwheat, kefir, etc.)

Elena Tikhomirova : “In the first three days on such diets, losing weight is quite easy, so you can use them for a short period, after episodes of overeating.

The problems begin on the fourth day, when buckwheat gets in your throat, and the mere sight of kefir makes you shiver. The diet becomes a burden, but for some reason the weight does not decrease.

Due to a boring, monotonous diet with a low protein content (as in buckwheat and kefir diets), you are tempted to eat a variety of foods, both harmful and healthy. The result is disappointment and failure.”

The harm of the Kremlin diet

It is believed that there is no need for training in the gym or changes in food. It is enough to count the points and not exceed the maximum number. This method of losing weight is dangerous even for completely healthy people.

We list the most dangerous consequences:

• Protein poisoning. It appears when a large amount of protein foods without carbohydrates is consumed. This is intoxication, accompanied by nausea and malfunctions of many systems.
• Dietary ketosis. It occurs almost without symptoms, destroys the liver, brain and many organs of the gastrointestinal tract.
• The kidneys stop working at full capacity.
• Fatty hepatosis. Develops from frequent consumption of fatty foods.

If the effectiveness of low-calorie diets, their benefits and harms are discussed, then the Kremlin diet is the worst choice. This is too expensive a price to pay for the lost kilos.

conclusions

Diets can only be beneficial when they are aimed at systematic weight loss. They dictate the most important rules for a competent, balanced diet and lead those losing weight to a healthy lifestyle.

Diets that are too strict and unsuitable for the body can cause diseases of the stomach and intestines. Constant fatigue and fixation can lead to depression, apathy and serious mental illness. Teenagers with weak bones and an improving endocrine system are especially susceptible to this influence. Choose your diet carefully and listen to your own body.

Harmful drinking menu

Every person, even those who are not losing weight, needs to drink more than 2 liters of fluid. But you absolutely cannot eat it alone. The body will begin to send signals about a lack of calories and minerals more and more often, it will work in economy mode and then only with malfunctions.

Very quickly the body is depleted, minerals and vitamins are washed away. The condition of the skin deteriorates, hair falls out, and nails break. And this is just the beginning. There is a feeling of bitterness in the mouth, there is no strength for anything, the head refuses to think.

The number of modes in which you can lose weight is huge. But most people want to get results without putting in almost any effort. No one wants to go to the gym, run or lift dumbbells. Many people do not have time to cook and are looking at the possibility of only drinking or chewing vegetables. But all this leads to disruption of many functions of internal organs. The human body is in conditions of severe exhaustion due to wear and tear.

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When you want to improve your physical shape and reduce weight, you need to act. You shouldn’t think whether a diet is good or bad; most often it does not suit individual needs and desires. It will be much more useful to contact a specialist from the Elena Morozova clinic, who will draw up a personal program. It will include an updated and calculated diet without harm to yourself, as well as moderate exercise. This is what leads to the result.