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Why it's not worth switching to a diet
Table of Contents
1. Causes of overweight and traditional weight-loss methods
The direct cause of excess body weight is long-term positive energy balance. In theory, in order to maintain body weight at a certain level, the amount of energy consumed should be the same as the quantity of energy expended by the body.2. Additional energy balance
Energy used < energy consumed3. Negative energy balance
The European Association for the Study of Obesity recommends reducing the daily calorie intake of 1530% in adults. In the case of a person who consumes 2500 calories per day, for example, this would result in a reduction in the daily caloric intake by 375750 calories.4. Weight loss diets metabolic effects
Short-term reduction diets contribute to a number of changes in the body, and these mechanisms are designed to prevent weight loss.5. Decrease in energy consumption
One of the effects of using a reduction diet is a decrease in the baseline metabolic rate (PPM). PPM is the lowest level of the body's energy conversion to sustain life functions. PPM has the largest component of a person's daily energy expenditure. In the Rosenbaum M. et al. study, it was shown that in people who lost 10% or more body weight (in the last few weeks or maintained reduced body weight for more than a year), the amount of energy expended, including PPM, was significantly lower than in people of the same age and with the same stable body weight.6. Increased appetite
In their study published in 2016, Polidori D. and colleagues estimated that with each loss of one kilogram, an increase in appetite causes us to consume up to 100 calories more. This may be due to increased levels of appetizing hormones such as ghrelin.7. Calorie restrictions increase the pleasure of eating sweets
It is very difficult to measure the level of satisfaction with food, but it is possible to assess the activity of the brain area associated with the reward system. In a study by Peters K. and Buchel Ch. In anorexic people, increased activity of this area after sugar consumption was shown. In another study by Frank G. K. et al., less activity was shown in this area in overweight people compared to those with normal body weight.8. If you're not counting calories, then what?
According to Handa G. A. and Blaira S. N. High-level energy flow, i.e. intake with diet and simultaneous expenditure of large amounts of energy, protects against weight gain more than long-term caloric deficit. In short, should be based on a rational diet that meets the body's needs for fat and physical activity. Bell Ch. et al. studied 10 older people who regularly decrease their aerobic fitness levels.9. Exercise more, eat more
While this may seem trivial the simplest, but probably most patient, way to lose weight is to change your eating habits permanently and start physical activity. A properly composed diet and adequate intervals between meals will allow you to reduce the temptation, then you will stop tasting sweet snacks from the store. An adequate diet should also automatically reduce your calorie intake. For example, a salad taken to work, such as a salad of vegetables and tuna, will provide you with about 100 pounds. 250 calories. That's the same amount of calories as a few pounds or even less that you eat in a fat diet.10. Principles worth following if you want to lose weight without counting calories
1. Make vegetables the basis of your diet. 2. Eat regularly every 34 hours. 3. Choose high-fiber products. Whole-grain baked goods, thick beans, vegetables. 4. Eat healthy desserts. Healthy versions of sweets will be less calorific and more nutritious. Rely on fruit and protein. You can satisfy your appetite for sweets. For example. Fruit cocktails, salad, controlled portions of dried fruits. 5. Eat a minimum of 2 servings per day.
