A weight loss diet does not have to be an ordeal. The more we have to control ourselves, the less chance we have to persevere and lose weight. Unfortunately, most weight loss diets are still a long list of prohibitions and restrictions. Thanks to such diets, we will lose weight quickly, but immediately afterwards they can come back to us with interest, because we will want to “make up” for these days full of sacrifices.
Which weight loss diets to avoid?
Remember that a gradual decrease in body fat is good for our health, and if we lose more than 1 kg of body weight per week, it means that we also burn muscle. Restrictive weight loss diets also have a negative impact on our kidneys, liver and bone condition. Weight loss diets to avoid include:
- Dukan diet – consists in eating large amounts of protein. It is one of the most popular ways to lose weight effectively. The first phase (lasting 10 days) is eating only high-protein products. In the second phase, vegetables are added to the menu. The third phase is the weight consolidation stage, in which the range of acceptable ingredients is wider, but care must be taken about the quantity. In the fourth phase, (only) high-protein products should be consumed once a week, which stabilizes weight. Before following this diet, we should consult a doctor, because losing weight in this way (the first stage) is a heavy burden on the internal organs (liver and kidneys);
- Atkins diet – involves eating a lot of proteins and fats, while limiting carbohydrates. Simple and complex sugars should be excluded and the combination of fats with protein should be avoided;
- The Copenhagen diet – one of the strictest. It is based on very small food rations. Three meals a day cannot exceed a total of 800 kcal, and the lower threshold is only 100 kcal. The duration of this debilitating diet is 15 days, and during this time the body weight can be reduced from 10 to 16 kilograms. You can lose weight in this way no more often than every 2-3 years;
- Military diet – assumes eating 3 meals a day – breakfast, lunch/lunch and dinner. It is absolutely forbidden to snack during the day. Allowed spices are salt and pepper. It is considered one of the most restrictive and dangerous diets;
- Mono-ingredient diet – consists in eating one type of product in any number of meals. Thanks to this, it guarantees a significant weight loss, but it can adversely affect health. The duration of such a diet should not exceed a week;
- “bite and spit out” diets,– intermittent fasting (e.g. 5:2 version, where we eat 5 days normally, then fast for 2 days and limit eating to 500-600 kcal per day).
Weight loss diet – research
Before starting any diet, it is worth getting tested beforehand, because preventive tests can detect many irregularities in the functioning of our body. Tests should be performed before going on a diet to diagnose possible nutritional deficiencies, hormonal disorders and metabolic disorders, which include, m.in others, insulin resistance, prediabetes or diabetes.
Preventive examinations are becoming a very important element, as they are aimed at choosing the right and beneficial nutritional model, which will not cause worsening health problems, but on the contrary, will allow them to be prevented.
Performing such tests and possibly performing additional tests is recommended especially in the case of people who have been unsuccessfully losing weight for a long time, are over 45 years of age, and are genetically burdened with the development of various chronic diseases, such as diabetes and hypertension.
Slimming diet – bread
Bread and flour products are the most frequently limited group of products during weight loss. This is due to the fact that it forms a large group compared to all meals and its relatively high energy value. Removing bread from the menu can cause a decrease in its calorie content.
In addition, products made from purified wheat flour are a carrier of the so-called empty calories. They are characterized by a high glycemic index, which means that their consumption will cause a rapid increase in blood glucose levels and will not ensure long-lasting satiety. All these arguments support the thesis of excluding bread from the diet.
However, it is worth remembering that the same products, made from incompletely purified cereal grains, can become an ally of people on a weight loss diet. Wholemeal rye or spelt or graham bread can be a source of complex carbohydrates as well as minerals and B vitamins important for health. The fiber they contain will ensure a longer feeling of satiety after a meal. This will make it easier to control appetite and reduce episodes of snacking between meals.
In addition, dietary fiber will regulate the rhythm of bowel movements and reduce the risk of colorectal cancer. There is no need to give up bread on a weight loss diet, provided that it is wholemeal bread eaten in reasonable quantities.
Fat is the macronutrient of the diet that provides the most calories. Therefore, often during weight loss, we give up fat products, such as butter, oils, avocados, seeds, nuts, fatty fish, to limit the amount of energy in the menu. This common mistake can seriously hinder the weight reduction process.
Wise weight loss does not involve the complete elimination of fats from the diet. Fat is an element that is very important, and its right amount must be supplied to the body for it to function efficiently. It plays not only an energetic role, but also a building and protective role, it is a carrier of important vitamins.
Its lack in the menu adversely affects hormonal functions. Therefore, the elimination of fat products from the diet is not only detrimental to the weight loss process, but can also have a very real threat to health in the long run. Of course, due to the large dose of energy that these products carry, special attention should be paid to their amount in the menu. However, they should not be completely excluded from the diet during weight loss.
Weight loss diet – fruit
Wise weight loss requires supplementing your daily diet with a portion of fresh vegetables and fruits. They are a natural source of vitamins, minerals, fiber and organic acids. They owe their sweet taste to simple carbohydrates. The dominant sugar in this product group is fructose.
It is often pointed out that it is the excess of this ingredient that is quickly converted in the liver into triglycerides, i.e. fat. Therefore, due to concerns about slowing down the rate of weight loss, we give up or greatly limit the amount of fruit in a slimming diet. This is not a reasonable action. It is worth remembering that fruit in a weight loss diet, in the case of people who have problems with sweets, it is fruit that can then replace them for such a person.
In addition, they have a relatively low energy density, which makes them an ideal low-energy snack. The fiber they contain swells in the digestive tract and allows you to maintain a longer feeling of satiety. Due to the multitude of advantages, fruits, including bananas or grapes, should be part of a weight loss diet. Like any product, it is worth consuming them in reasonable amounts.
Weight loss diet – sugar
Frequent failures in weight loss are caused by the lack of ability to control the appetite for sweets. The preference for sweet taste develops in the early stages of life.
The first food we come into contact with (breast milk) is characterized by this taste. This means that we also naturally like foods that are sweet. At the same time, we are aware of the fact that excess simple sugars lead to energy storage in the form of triglycerides filling fat cells, which ultimately results in an increase in body weight. However, completely giving up sweet products is counterproductive in the form of binge eating episodes.
Therefore, when planning a weight loss diet, it is worth considering sweet but healthy substitutes for sweets, such as: fresh and dried fruit; homemade desserts in the form of jellies, jellies, puddings; homemade oatmeal cookies; yoghurt desserts; cakes without added sugar and fat. It is important to prepare sweet meals from healthy, unprocessed ingredients and consume them in small quantities.