Effective Daily Diet: Pros And Cons

Obesity has always been associated with a large number of chronic diseases, including heart disease, diabetes, hypertension, sleep apnea, osteoarthritis, depression, and even certain types of cancer. Therefore, there is so much attention to diets that promise effective weight loss in a short time.

Is there a fast way?

General diet rules

Although losing 4-5 kg ​​in a week is technically possible, it is not recommended.

Also, due to their restrictive nature, these diets are not suitable if you have a history of eating disorders.

Thus, these diets are not a healthy, sustainable, or long-term solution.

With rapid weight loss, most of the weight you lose is in water, not body fat.

Rather, rapid weight loss lowers insulin levels and flushes out stored carbohydrates known as glycogen, which are about three times their weight in water. Decreased insulin levels also cause the kidneys to excrete excess sodium, resulting in reduced water retention.

However, if you do decide to lose weight for a short time, the following steps can help you with this.

Keep in mind that this is not a long term program or solution.

1. Eat fewer carbohydrates and more lean proteins.

   You can lose a few pounds by following a low-carb diet for just a few days.

   In fact, multiple studies have shown that a low-carb diet is an effective way to lose weight and improve health.

   A short-term reduction in carbohydrate intake can also reduce water weight and bloating.

   This is why people who switch to a low-carb diet often see a difference on the scale the very next morning after starting the diet.

   Plus, consuming plenty of protein can help reduce your appetite even more while boosting your metabolism.

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   It is important to eliminate or drastically reduce all starchy carbohydrates and sugar throughout the week. Replace them with low-carb vegetables, and increase your intake of eggs, lean meats, and fish.

   Thus, reducing carbohydrate intake can lead to significant weight loss from both body fat and excess water weight. Eating more protein also helps.

    

2. Eat whole foods and avoid most processed unhealthy foods.

   When you're trying to lose weight fast, it can be helpful to follow a simple, whole-food diet.

   These foods tend to be very satisfying and allow you to consume fewer calories without feeling too hungry.

   During the week, you should try to eat mostly single-ingredient whole foods. Avoid most highly processed foods.

   If you have a goal to lose 4-5 kg, you should try to eat only whole foods during this week. Base the majority of your diet on lean protein and low-carb vegetables.

    

3. Reduce your calorie intake

   Reducing your calorie intake may be the single most important factor when it comes to weight loss.

   If you don't consume fewer calories than you expend, you won't lose fat.

   Study: Understanding and addressing the epidemic of obesity: an energy balance perspective

   Here are some simple tips to reduce your calorie intake:

   • Count calories: Weigh and write down the foods you eat. Use calorie counting apps to track your calorie and nutrient intake.

   • Leave only the main meals: reduce the number of snacks and do not eat anything after dinner.

   • Get rid of condiments: Avoid high-calorie condiments and sauces.

   • Eat vegetables: Fill your plate with vegetables and limit starchy carbs and added fats for a week.

   • Choose lean proteins: Choose low-fat proteins such as chicken and fish.

   • Don't drink calories: Instead, choose water, zero-calorie drinks, tea, or coffee.

   Reducing your calorie intake is an important factor for losing weight. You may have to do it aggressively in order to lose weight in just one week.

    

4. Get active and try high intensity interval training.

   Exercise is one of the best ways to burn fat and improve your appearance.

   Resistance training, such as lifting weights, can result in the same amount of weight loss as regular aerobic exercise. It also helps you increase or maintain muscle mass and strength.

   Full body weight training is also a great method to reduce your body's carbohydrate and water stores, which can lead to dramatic weight loss.

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   Strength training can also protect your metabolism and hormone levels, which often drop during dieting.

   High Intensity Interval Training (HIIT) is another very effective training method.

   Research shows that 5-10 minutes of HIIT can result in the same or more health and weight loss benefits as five times more than regular exercise.

   You can do HIIT three to four times a week after your workout or as part of your regular training regimen. It is very important to do this with 100% effort or intensity. Most sprints should not last more than 30 seconds.

   Study: Glycogen and triglyceride utilization in relation to muscle metabolic characteristics in men performing heavy-resistance exercise, Resistance training conserves fat-free mass and resting energy expenditure following weight loss, The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women

   Here are some protocols you can try. They can be performed on site or outdoors, or applied to cardio equipment such as a bike, rowing or treadmill:

   Session 1: Sprint 10 x 20 seconds with 40 seconds rest

   Session 2: 15 x 15 second sprint with 30 second rest.

   Session 3: Sprint 7 x 30 seconds with 60 seconds rest

   Session 4: Sprint 20 x 10 seconds with 20 seconds rest

    

5. Be active outside the gym.

   To burn extra calories and lose weight, you can also increase your daily activity.

   In fact, how active you are during the day when you are not exercising also plays a very important role in weight loss and obesity.

   For example, the difference between office work and manual work can be up to 1,000 calories per day. This is the same as 90 to 120 minutes of high intensity exercise.

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   Simple lifestyle changes like walking or cycling to work, climbing stairs, walking outside, standing up more, or even cleaning your house can help you burn a lot of calories.

    

6. Switch to intermittent fasting.

   Intermittent fasting is another effective and proven tool for burning fat.

   This forces you to cut down on your calorie intake as you limit food intake to a short amount of time.

   There are many different protocols, such as a 16-hour fast with an 8-hour eating window, or a 20-hour fast with a 4-hour eating window.

   If you combine fasting with exercise, it may be wise to fast at a different time than your workout.

    

Several other methods will help you shed excess weight and look leaner and lighter. These include:

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Be mindful of your intolerances: Eating foods intolerant to you, such as gluten or lactose, can lead to excessive water retention and bloating. Avoid these products.

The diet and lifestyle changes mentioned above can help you lose weight quickly.

Just remember that most of this weight loss is due to water-related weight loss, so you will likely regain the weight as soon as your carb and calorie intake increases again.

Allowed and prohibited products

For this reason, the diet should be based on whole, unprocessed foods and sources of healthy carbohydrates.

In order to lose weight in a short time, you should base your diet on natural, unprocessed, low-carb foods.

• Meat: beef, lamb, pork, chicken and others; grass-fed is best.

• Fish: Salmon, trout, haddock and many others; wild-caught fish is best.

• Eggs: Eggs fortified with omega-3s or farm eggs are best.

• Vegetables: spinach, broccoli, cauliflower, carrots and many more.

• Fruits: apples, oranges, pears, blueberries, strawberries.

• Nuts and seeds: almonds, walnuts, seeds, etc.

• High-fat dairy products: cheese, butter, cream, yogurt.

• Fats and oils: coconut oil, butter, lard, olive oil and fish oil.

If you need to lose weight, be careful with cheese and nuts, as they are easy to overeat.

If you are healthy, active and don't need to lose a lot of weight, you can afford to eat some more carbohydrates.

• Tubers: potatoes, sweet potatoes and some others.

• Unrefined grains: brown rice, oats, quinoa, and more.

• Legumes: Lentils, black beans, pinto beans, etc. (if you can tolerate them).

Moreover, if you wish, you can have the following moderators:

• From sweet you can leave bitter chocolate. Choose organic brands that contain at least 70% cocoa.

• Dark chocolate is rich in antioxidants and can provide health benefits if eaten in moderation. However, keep in mind that it can hinder your progress if you overuse it.

To be successful, you should avoid these six food and nutrient groups, in order of importance:

1. Sugar: Soft drinks, fruit juices, agave, candy, ice cream, and many other foods that contain added sugar.

2. Refined grains: wheat, rice, barley and rye, as well as bread, cereals and pasta.

3. Trans fats: hydrogenated or partially hydrogenated oils.

4. Low-fat foods, as many dairy products, cereals, or crackers contain less fat but contain added sugar.

5. Starchy vegetables: It's best to limit starchy vegetables in your diet if you're on a very low carb diet.

Effective diet for 10 days

The advantage of the 10 day diet is that it is gentle on the body. He gradually gets used to the new diet, and the weight gradually decreases without drastic measures and a significant reduction in calorie content, which means without stress.

Basic principles:

1. Meals: 2-3 main meals, if necessary, you can add 1-2 snacks per day. Breaks between meals are at least 3-4 hours. We do not eat anything during breaks (coffee with milk is considered a snack.

2. The total meal time per day is no more than 8-10 hours, then a break for 14-16 hours during which we do not eat anything.

3. Compliance with the drinking regime. At least 3 liters of water per day. Be sure to monitor the quality of water:

   • ph not less than 7.5-8;

   • ORP - 150-650 (you can buy a home ORP sensor);

   • you can drink mineral or magnesium water.

    

1. Drink detox water: with lemon (for the liver), grapefruit (for lymphatic drainage), cucumber (for alkalization).

2. Increasing the proportion of vegetable protein in the diet. Protein at the rate of 1 g per kg of weight.

   • From animal protein: egg (chicken and quail); fatty cheeses (parmesan, maasdam); fish (marine predators (not fatty), hake, mackerel, herring, squid, octopus); meat (turkey, chicken breast only).

   • From vegetable protein: whole greens, vegetables, algae (spirulina), seeds, legumes (lentils, chickpeas, mung beans); soy fermented products (tempeh, natto); organic protein (hemp + pea).

    

3. Fast days 1-2 times a week (with the exception of animal protein).

4. An abundance of green vegetables in the form of smoothies, juices, salads. Green vegetables contain chlorophyll, which is a powerful antioxidant and detoxifier. Add greens, lettuce, cucumbers, celery, green beans, zucchini, asparagus, fennel, artichoke, greens and wild plants to your diet.

5. Soak all grains, legumes, seeds, cereals for 12 hours to deactivate phytic acid.

6. Use probiotic foods in your diet.

Example 1 day diet:

In the morning a glass of warm water. After 15 minutes - probiotic cabbage juice (start with 1 tbsp, if the reaction from the gastrointestinal tract is normal, gradually increase to 0.5 cup).

Breakfast

• Chicken egg (boiled or poached).

• Quinoa with ghee and lecithin (0.5 tsp) - 100 gr.

• Greens salad, ½ avocado, sprouts with organic apple cider vinegar dressing.

• Probiotic cabbage.

Dinner

• Spicy pumpkin cream soup with ginger and cream.

• Protein - boiled chicken breast, white fish or lentils.

• Women's porridge - 100g. (optional).

• Probiotic cabbage.

Dinner

• Vegetable salad with goat cheese and seeds (pumpkin, sesame) with tahini dressing.

effective daily diet

If you have never abstained from food for a long time and you have chronic diseases, then fasting should be started with a visit to the doctor and with a medical examination. Individual sensitivities and stress levels can quickly move the body from abstinence to starvation, with all the negative consequences.

Required research:

• The hemoglobin level is not lower than 120.

• The average volume of erythrocytes is not lower than 85.

• The level of eosinophils is not higher than 2.

• The total protein in whey is close to the optimal indicator of 75.

Any short-term diet requires preparation to be effective.

1. It is advisable to start using sorbents three days in advance to remove metabolic products and normalize intestinal activity, as a prevention of intoxication. For the period of using sorbents, increase the amount of liquid consumed, additionally at least 1 glass per 1 dose of the sorbent, to prevent constipation.

2. Also, three days before fasting, we reduce the amount of animal protein, as a source of animal protein, you can use eggs, fatty fish. The diet is mainly from vegetables and legumes, you can use nuts.

3. One day before fasting, the diet is predominantly plant-based, with plant-based sources of protein, with sufficient fiber. We drink clean water and herbal teas. We monitor the regularity of the chair. Meals using an 8-hour window, with the last meal no later than 20.00.

4. In the morning on an empty stomach, drink 1-2 glasses of warm water to stimulate peristalsis and empty the intestines.

5. On the day of fasting, it is desirable to avoid stress. It is necessary to support yourself with a sufficient level of physical activity - walking for 30-60 minutes. Intense sports and physical activity is not recommended. It is good to do ordinary chores related to housework or gardening. Drink plenty of fluids throughout the day (water, herbal teas). It is especially good to use anti-inflammatory and spasm-relieving herbal preparations - chamomile, mint, calendula.

On the day after the end of fasting, adhere to a sparing plant-based diet, vegetables, berries. A day later, switch to a normal diet and protein intake. An alternative to prolonged fasting in the presence of contraindications can be a diet that mimics starvation.

Effective diet for 5 days

This is a calorie restriction of food, organized in a special way. Such a 5-day diet is practiced no more than 4 times a year.

Results that can be achieved with a diet that mimics fasting:

• Weight loss by reducing fat content, not muscle tissue.

• Increase in muscle mass relative to total weight.

• Decreased glucose and insulin levels.

• Decrease in blood pressure at initially elevated values.

• Decrease in the level of total cholesterol.

• Decreased level of IGF1.

• Normalization of CRP levels.

• Decreased triglyceride levels.

Diet contraindications:

• Pregnancy, lactation.

• Anorexia.

• Over 70 years of age (provided that there is no excess weight and / or a loss of more than 5% of the weight over the past 5 years).

• Acute, decompensated conditions.

• People taking hypoglycemic, antihypertensive drugs without consulting a doctor.

• People with somatic diseases, without consulting a specialist.

1 day:

The calorie content of food does not exceed 55% of the normal daily calorie content. For the average person, about 1100 kcal. You can make an individual calculation.

Unlimited consumption of pure water. It is permissible to use, in the absence of contraindications, tea (preferably herbal), coffee, water with lemon juice, herbs.

2-3 meals. Let's say 1 meal.

2-5 days:

The calorie content of food does not exceed 35% of the normal daily calorie content. For the average person, about 800 kcal. You can make an individual calculation.

Unlimited consumption of pure water. It is permissible to use, in the absence of contraindications, tea (preferably herbal), coffee, water with lemon juice, herbs.

2-3 meals. Let's say 1 meal.

Fats

• All fats rich in omega-6 are excluded (sunflower, corn, soybean oils).

• Any trans fats (margarines, spreads, low-quality products) are excluded.

• Preference for vegetable fats and medium chain fats (MCT, including coconut).

Carbohydrates

• Complete exclusion of simple, refined carbohydrates, sugars.

• Fructose minimization.

• Give preference to fresh vegetables, leafy greens, mushrooms.

Squirrels

• Protein products are excluded.

• 10% protein is what is found in plant foods and foods rich in fats.

Additional Tips:

• You should not plan the start of a diet for important and responsible periods of life. It's better to start on a day off.

• It should not be combined with power loads. The best physical activity is walking at a moderate pace.

• Postpone driving a car, operating devices that require high concentration in the first days of the diet.

The correct way out of the diet:

• The first few days are not recommended to dramatically increase protein intake. Gradually bring the proteins in the diet to 0.8 g of protein per kg of body weight.

• Avoid "junk food".

Breakfast

• Coffee with coconut milk (100 ml).

• Pumpkin porridge (150 g) with melted butter (15 g).

• A cup of currant 150 g.

• Rice bread.

• A glass of water with salt and lemon juice.

Snack

• A handful of almonds (30 g).

• Herbal tea.

Dinner

• Vegetable salad (cucumber, zucchini 70 g each) with pine nuts 15 g, pieces of salmon (70 g), quinoa (100 g), dressed with olive oil (10 ml) and apple cider vinegar.

• Glass of water.

Breakfast

• Buckwheat porridge (150 g) with ghee (15), decorated with fruits (100 g).

• A glass of water with salt and lemon juice.

Dinner

• Shirataki in pesto sauce (40 g) with broccoli (100 g) and mushrooms (150 g).

• Hazelnuts 8-10 pieces. Strawberry sorbet (150 g).

• Herbal tea.

Pros and cons of express diet

According to many experts, losing 0.45-0.9 kg per week is a healthy and safe indicator.

The most common ways people try to lose weight fast are by exercising a lot and following the Express Diet or a very low calorie diet with less than 800 calories per day.

People often prefer a low-calorie diet because it is easier to lose weight through diet than through exercise.

However, if you are just starting to diet or exercise, you can lose much more than 0.9 kg in the first week.

For this initial period, rapid weight loss is completely normal. The weight you lose during this time is commonly referred to as "water weight".

While it's very tempting to try to lose weight fast, it's usually not recommended.

Diets that promote rapid weight loss are often very low in calories and nutrients. This can put you at risk for many health problems, especially if you follow the fast weight loss diet for many weeks.

Here are some risks of losing weight too quickly:

1. You may lose muscle.

   While a very low calorie diet can help you lose weight quickly, most of the weight you lose can come from muscle and water.

   In one study, researchers put 25 people on a low-calorie diet of 500 calories a day for 5 weeks. They also put 22 people on a low-calorie diet of 1,250 calories a day for 12 weeks.

   After the study, the researchers found that both groups lost the same amount of weight. However, people on a very low-calorie diet lost six times more muscle mass than people on a low-calorie diet.

   Study: The effect of the rate of weight loss on long-term weight regain in adults with overweight and obesity

    

2. This can slow down your metabolism.

   Losing weight too quickly can slow down your metabolism.

   Your metabolism determines how many calories you burn each day. A slower metabolism means you burn fewer calories per day.

   Several studies have shown that rapid weight loss by eating fewer calories can result in burning 23% fewer calories per day.

   Study: Persistent metabolic adaptation 6 years after The Biggest Loser competition

   Two reasons metabolism drops on a very low calorie diet are loss of muscle mass and lower levels of hormones that regulate your metabolism, such as thyroid hormones.

   Unfortunately, this drop in metabolism can last long after you finish the diet.

    

3. This can cause nutritional deficiencies.

   If you don't regularly consume enough calories, you may be at risk of nutritional deficiencies.

   This is because on a low-calorie diet, it is difficult to consume enough important nutrients such as iron, folic acid, and vitamin B12.

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   The following are some of the consequences of nutritional deficiencies:

   • Hair Loss: When you eat too few calories, your body may not be getting enough nutrients to support hair growth, which can cause hair loss.

   • Severe fatigue: You may not be getting enough iron, vitamin B12, and folic acid on a very low-calorie diet, which can put you at risk for severe fatigue and anemia.

   • Poor immune function: Lack of calories and nutrients can weaken your immune system and increase your risk of infections

   • Weak and brittle bones: May be caused by a lack of vitamin D, calcium and phosphorus in the diet.

   Fortunately, you can avoid nutritional deficiencies by eating a diet rich in whole, unprocessed foods. These foods contain fewer calories per gram and are also satisfying enough to help you lose weight.

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4. This can cause gallstones.

   Gallstones are hardened particles of material that form inside the gallbladder. They can be a painful side effect of losing weight too quickly.

   Normally, the gallbladder secretes digestive juices that break down fatty foods and digest them. If you eat little, your gallbladder should not secrete digestive juices.

   Gallstones can form when substances in the digestive juices sit for a while and have time to combine.

   Gallstones in the gallbladder can become lodged in the opening of the gallbladder and cause an attack. This can cause severe pain and upset stomach.

   Study: Gallstones in obesity and weight loss, Dieting & Gallstones

    

Rapid weight loss on the Fast Diet is associated with several other side effects, including:

• Hunger.

• Fatigue.

• Irritability.

• Feeling cold.

• Muscle cramps.

• Dizziness.

• Constipation or diarrhea.

• Dehydration.

Fast diet contraindications

1. Deficiency in body weight.

2. Diabetes mellitus type 1.

3. thyrotoxicosis.

4. Hypothyroidism.

5. Condition after a heart attack.

6. Cardiovascular insufficiency of 2-3 degrees.

7. Chronic hepatitis and cirrhosis of the liver.

8. Renal failure.

9. Thrombophlebitis.

10. Hypotension (low blood pressure).

11. Cholelithiasis.

12. Ulcer of the stomach and duodenum.

13. Pregnancy and lactation.

14. Childhood and old age.

Express diets can help you lose weight for a short time, but after they are over, there is still a chance of weight gain. Your plan must be effective and realistic in the long run. An effective way to maintain weight loss is to make lifestyle changes.

Here are 10 practical tips from experts and doctors:

1. Eliminate causes of excess weight associated with any health problems.

2. Determine how overweight you are.

3. Set yourself short and long term goals.

4. Take small steps and don't berate yourself for your failures.

5. Reduce your portions.

6. Limit the amount of fast carbohydrates.

7. Choose sources of healthy fats and proteins.

8. Eat enough fiber 25-35 grams per day.

9. Increase your physical activity.

10. Reward yourself, but no more than once a week and control the portion size.