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Why it's not worth starting a diet for weight loss
Table of Contents
1. Causes of obesity and conventional weight-loss techniques
The immediate reason for excessive body mass is the long-term observation of a positive energy balance. In theory, to maintain body mass at a desired level, the amount of energy consumed should equal the quantity of energy expended by the body. Disruption of this balance leads to a change in body composition through an increase in adipose tissue.2. Positive energy surplus
Energy expended is less than energy consumed3. Negative energy balance
Energy expended > Energy consumed. According to the standards for dietary treatment of simple obesity in adults developed by the Polish Society for Nutritional Science, a dietary intervention aimed at reducing body weight should consider introducing a calorie deficit of 500-800 kcal compared to current body requirements. The European Association for the Study of Obesity recommends reducing daily calorie needs by 15-30%. In the case of a person who consumes about 2500 kcal per day, this would result in a reduction of daily calorie needs by 375-750 kcal. In addition to reducing the amount of consumed energy, the amount of expended energy should also be increased, i.e. the level of physical activity. Why does the weight loss process so often end in failure, and why do many people return to their starting weight after completing a diet?4. Weight reduction diet plans - metabolic consequences
Short-term weight reduction diets contribute to a number of metabolic changes in the body, which are intended to prevent weight loss.5. Lowering of Energy Expenditure
One of the outcomes of utilizing a reduction diet is a decrease in the basal metabolic rate (PPM). PPM is the lowest level of the body's energy metabolism that allows for the maintenance of life functions. PPM constitutes the largest component of daily energy expenditure in humans. In the Rosenbaum M. et al. study, it was demonstrated that individuals who reduced their body weight by 10% or more (in the past few weeks or maintained the reduced weight for over a year) had a significantly lower energy expenditure, including PPM, compared to individuals of the same age and with the same stable body weight.6. Heightened food intake
In their 2016 research paper, Polidori D. and colleagues estimated that with each one kilogram loss in body weight, a heightened appetite could lead to consuming up to 100 additional calories. This may be attributed to an increase in the concentration of hunger-inducing hormones such as ghrelin. In the analysis by Sumithran P. and colleagues, even a year after starting weight loss, the level of hunger-inducing substances was higher than before the diet began in the study participants. However, it should be noted that the individuals participating in the study were following a very low-calorie diet.7. Calorie restrictions enhance the enjoyment of consuming sweets
Evaluating the level of satisfaction with food intake is an extremely challenging task. However, it is possible to assess the activity of the brain area associated with the reward system. In a study by Peters K. and Büchel Ch., increased activity in this area after sugar consumption was demonstrated in individuals with anorexia. Conversely, a study by Frank G.K. et al. revealed reduced activity in this region in overweight individuals compared to those with a normal body weight. Remarkably, not only sustained calorie restriction but also extended intervals between meals and persistent hunger sensations can augment the pleasure derived from unhealthy snacks. This is suggested by an experiment conducted by Siep N. et al., in which the reward system areas displayed greater activity in individuals shown images of high-calorie meals. Therefore, regularity is also a critical factor.8. If not counting calories, then what?
As previously mentioned, restricting kilocalorie intake can lead to a reduction in resting metabolic rate. According to Handa G. A. and Blair S. N., high energy flow, i.e. intake with diet and simultaneous expenditure of large amounts of energy, provides more protection against weight gain than long-term caloric deficit. In short, a rational diet that meets the body's needs for fat and physical activity should be adopted. Bell Ch. et al. studied 10 older individuals who regularly decrease their aerobic fitness levels.9. Work out more, consume more
Although it may seem trivial, the simplest but highly patient method of losing weight is permanently altering eating habits and incorporating physical activity. A correctly structured diet and appropriate intervals between meals will allow us to reduce the temptation, then we will stop craving sweet snacks from the store. The right balance of the diet should also automatically reduce its caloric content. For example, a salad taken to work, such as a salad of couscous with vegetables and tuna, provides in 100 g about 250 kcal. As many or even fewer calories than in a quickly gulped down donut, but the salad will guarantee a feeling of fullness much longer and dampen the craving for sweets. A healthy diet should be based on foods with a high content of vitamins and minerals, i.e., with high density. Its foundation should be meals characterized by a low glycemic index. In the analysis of Thomas D. E. , Elliott E. J. and Baur L. it was shown that a diet with a low glycemic index/low glycemic load was significantly more effective in weight reduction and lipid profile regulation.10. Guidelines worth following if you aim to shed pounds without counting calories
1. Make vegetables the foundation of your diet. 2. Consume meals regularly every 3-4 hours. 3. Select high-fiber products – whole-grain bread, thick grains, vegetables. 4. Introduce healthy snacks – healthy alternatives to sweets will have fewer calories and more nutrients. These options include fruits and proteins. 5. Meet your calcium and protein needs by consuming two portions of dairy products per day. 6. Incorporate legumes into your diet at least twice a week. 7. Ensure adequate intake of monounsaturated fats by regularly consuming fish and plant oils. Add nuts and seeds to your diet. 8. Plan your meals to avoid being caught off guard by hunger, which may lead you to consume unhealthy products. Always keep a healthy snack option on hand. 9. Engage in physical activity at least five days a week, tailored to your fitness level. 10. Ensure you sleep at least seven hours every night.
