Serial Dietics: The crash and the desire cycle stop your weight loss

Do FAD diets work?

FAD diets can deliver weight loss at short notice, but this is often due to the fact that lean muscle and loss of fluid are lost instead of body fat. It supports the loss that is the problem, says that British Dietetic Association (BDA). These diets cannot be followed in the long term, since many people cannot remain the rigid rules and limits.

“Fast fixed diets also focus more on appearance-driven results than on their long-term health and well-being,” says dietician Jennifer Low, who specializes in a disturbed meal Your clinic. “They do not fail because they lack willpower, but because they are set up to fail.”

What is the problem with the diet?

Crash diets are the gateway to Jojo diet, says expert on behavioral changes Sandra Roycroft-Davis. “Limit people, remove it quickly and then regain – often more than they lost. Each cycle far away and contributes to mental tiredness. ‘

“Your spirit looks at restrictions as a threat and returns with cravings, hunger and emotional food. It will be a battle and a will that will not win alone,” she says.

TV moderator and author Dr. Dawn Harper Is not against a restrictive start -start -loss of weight, especially if you have a health problem.

“Doctors often recommend a calorie -restrictive diet for health reasons,” she says. “If you have increased blood sugar and are PrediabeticsFor example, the shift weight can prevent you from developing type -2 diabetes and its associated risks, such as: Heart disease and stroke. After a low -calorie diet like the Fast 800 program In the late Dr. Michael Mosley or one of the other intermittent fasting diets have been shown that Type -2 diabetes in the remission. “

Under surveillance that Ketogenic diet Can help people with epilepsy who do not react to medication against visual reaction. It also has advantages, e.g. B. the lowering of your Heart disease risk. On the downward side there are side effects that are known as the “ketogrippe”, which can temporarily cause bad breath, headache, dizziness and fatigue.

“If you follow a moderator diet to start your health trip, it is best to return to a balanced meal style. That does not mean bring back every processed food or sophisticated carbohydrates every day, but it is important that you include nourishing foods such as plants and whole grain.”

Dr. Harper emphasizes that modern food predisposes us to gain weight, but “nothing strikes that we stick to a balanced diet for a long, healthy life.” In your book Live well until 101It offers many practical advice for lifestyle and accessible changes. “It can be so easy to structure your plate so that the protein form the side and the vegetables the main part of the meal.”

What is the crash and crave cycle?

By drastically cutting calories or food groups, we long for the food we miss. “For example, if you cut out food with sugar, you will want it more,” says Low. “And because you think it is” bad “when you give in to the desire, you will eat a lot of it in the end.”

If people lose weight, you can attribute it to avoiding certain foods such as sugar or carbohydrates. However, by concentrating on nutrient -rich foods, they will lead a healthy life that is free of the restrictions on the food rules and undoubtedly observes improved mental health.

It is important to know that your body thinks in an extreme diet that he is starved, i.e. yours metabolism Slows the deficit, which in turn reduces the speed that they burn calories and their weight losing stands.

“I have tried several diets over the years to change your vacation or the Christmas weight. After two weeks on the South Beach Diet On the way to a meeting in the center of London, I almost passed out with dizziness. I was forced to leave the diet and quickly longed for the carbohydrates that I should cut out. Of course, every lost weight decreased directly.

Studies show that all diets can help you lose weight. You will find it that works for you. In my experience after the 5: 2 diet was more successful because the food is less restrictive two days a week. I gradually lost the weight and kept it away and started building healthier meals with vegetables, whole grain, lean meat and proteins on a vegetable basis. The main thing was that breakfast was available for breakfast at the end of a fasting day.

What is the best way to lose weight?

Health experts generally agree that the best way to lose weight Healthy eating plan Combined with appropriate movement. This means cutting around 500 calories a day from the recommended calorie calorie from around 2,000 calories for women and 2,500 for men every day. Factor in the recommended 150 minutes of movement per week, including cardio such as running, cycling or swimming for Fat burningAnd you could lose 1-2lb a week. You will find advice on healthy eating on NHS websiteincluding How to start.

“With successful weight loss, it is about making small changes to the lifestyle that you can hold on for the next week, next month and next year,” says Dr. Harper. “I have often said that there is no bad meal, but there are many bad diets. A small piece of chocolate as occasional pleasure will not make you fat, but it will probably probably do a whole bar,” she says.

It is important to remember that we are all people, says Dr. Harper. “We will have days when we break our healthy regime, but it is important that one day we do not lead to throwing the towel into the towel and thinking all the good you have reached.” Just see it as a blip, get yourself and climb back on the car, “she says.

Roycroft-Davis has recorded the harmful effects of a crash diet. “The weight loss industry is full of promises, but many are based on quick corrections that people in a cycle of self -accusation, restriction and rebound are stuck,” she says.

So she created SlimpodA program that is rooted in behavioral sciences to help people change their habits in terms of food. “Instead of relying on rules, willpower or calorie counts, we help people to create permanent changes by changing the habits from the inside out, which leads to a natural shift without guilt or obsession.”

Now try …

50 ways to lose weight
How to start a balanced start Healthy eating plan
Read our Summary of the popular dietsincluding the 5: 2 and Atkins
Find out more about Healthy weight loss
Attempt Our ketogenic recipes

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