The article reveals the true reason that it stands behind popular express diets, what are their shortcomings and what are their consequences.
Content
The topic of excess weight and ways to combat it is familiar to many women. To become more attractive, tighten the body to the vacation season or return the former form after childbirth - everyone has different motives, but the requirements for the method of achieving the goal, as a rule, coincide: I want to get rid of unnecessary kilograms as quickly as possible and with minimal efforts.
Attention immediately attracts diets that promise to lose weight from 7 to 12 kg in 2 weeks. It sounds very attractive, but what is behind such promises?
Diet minus 12 kg in 2 weeks
The diet is based on food in unlimited quantities only buckwheat porridge without adding salt and spices and plentiful intake of drinking water. Other monodites promise a similar result: kefir, apple, watermelon, etc.
Diet minus 10 kg in 2 weeks
For breakfast - a cup of coffee, it is allowed to eat a cracker several times a week.
For lunch - vegetables and boiled meat/fish/chicken egg.
For dinner - vegetables or fruits.
Diet minus 7 kg in 2 weeks
For breakfast - a cup of green tea, cottage cheese with fruits.
For lunch - fresh vegetables and boiled meat/fish.
For half a day - fruits.
For dinner - stewed vegetables with fish/meat.
The diets of the proposed diets can vary, but the principle of operation of the express diet is similar. They are based on a sharp reduction in the number of products consumed, suggest the exclusion of alcohol, salt, sugar, flour, sweet, acute, smoked, fried, as well as oil, both butter and vegetable. In other words, there is a complete exclusion of fats and a significant limitation of carbohydrates.
Types of quick diets and their shortcomings
Mono dot
It involves eating only one type of product per day, and especially hard diets limit the diet with one product throughout the diet.
Flaw . There is no one product with which all nutrients would enter the body.
For normal development, good health and sustainable emotional state, a person needs numerous vitamins and minerals, which is possible only with a variety of nutrition.
Protein diet
The diet of this diet is based on meat, fish, cottage cheese, eggs, milk, i.e. Products with a high protein content.
Proteins perform a building function in the human body and are vital components of the diet. The full flow of proteins in the body is a condition for its uninterrupted functioning and ensuring high human performance. 
Flaw.For all their exclusivity, proteins do not have the property of accumulation and, with excess intake, turn into adipose tissue.
In case of oversaturation of the body with proteins, a person feels malaise and weakness, its ability to work is reduced.
According to the World Health Organization, the excessive intake of protein in the body negatively affects the function of the kidneys. As a norm of WHO, 0.75 g of protein per day per 1 kg of human body weight indicates.
Low -carb diet
With such a diet, products rich in carbohydrates are completely limited or significantly limited. At the same time, carbohydrates are the main source of energy. They act mainly with food of plant origin, which include vegetables, cereals, fruits, etc. It is generally accepted that carbohydrates should be about 55% of the calories of the daily diet. The low -carb diet reduces the level of glycogen, which leads to the fact that the body tries to get energy in another place.
Flaw.With a sharp reduction in carbohydrates in the diet, you will lose weight, but mainly due to muscle mass.
The body will look for alternative energy sources and begin to spend its own muscles. In addition, on a low -carb diet you will not have enough strength to engage in physical exercises. It is no coincidence that carbohydrates occupy a large proportion in the diet of athletes.
Diet without fats
By analogy with the previous ones, the principle of this diet is to exclude fats. However, fats are no less important than carbohydrates and proteins. Thanks to fats, the body better assimilates a number of vitamins E, and D. Fats contribute to the absorption of other necessary nutrients from the intestines.
Flaw.The exclusion of fats from the diet can cause a violation of the central nervous system, affect the condition of the skin, hair and lead to the development of other diseases.
For example, a deficiency of vegetable fats contributes to the development of vascular diseases, heart, ulcer, etc.
According to WHO, at least 15% of his energy needs, a person should cover at the expense of fats contained in the diet. Persons leading an active lifestyle can ensure the energy value of food at the expense of fats by 35%, provided that saturated fatty acids will not exceed 10% of the total number of energy nutrients.
Cons of diets and their consequences
Diets that promise a significant weight loss in a short period of time, for example, diet minus 5 kg per week, have a number of negative consequences:
Weight return after the end of the diet
The true decrease in body weight due to the burning of adipose tissue in such a short time as one or two weeks is almost impossible.
Most likely, adhering to such a hard diet, the weight will decrease. But this will happen due to water loss, as well as combustion of muscles, which are the first to react to aggressive change in the diet.
After the diet, the water will return, and the body will begin to fill the fat depot “in reserve”. But the muscle mass will not recover so easily. It becomes obvious why the rapidly discarded kilograms return just as quickly.
Napal's unbalanced
The diet of quick diets is usually unbalanced. Therefore, you run the risk of lacking the required amount of carbohydrates/fats or drinking an excess of proteins.
Lack of an individual approach
Diets do not take into account the individual characteristics of a person, in particular his physical activity, as well as the energy reserves of the body, usually presented in the form of fat deposits (body weight ratio). For example, for a woman with a body weight of 120 kg, the diet “minus 10 kg per month” is quite real with simple observance of proper nutrition. And for a woman with a weight of 58 kg and excess 2 kg, the “minus 2 kg per week” diet is unlikely to get rid of 2 kg of adipose tissue.
Important: in order to achieve fat burning, energy expenditure must exceed the need for it.
To assess energy needs, the costs of ensuring the main metabolism, specific, depending on age, gender, true and desired body weight, as well as the cost of maintaining physical activity. In other words, people of different ages, gender and professions spend a different number of kilocalories. Diets ignore such significant moments.
Metabolic disease
Fast diets promising to lose 5 kg per week lead to a slowdown in metabolism.
A sharp reduction in the diet is perceived by the body as a disaster signal, and it begins to stock up.
The dynamics of the consumption of fat reserves slows down, and it becomes even more difficult to lose weight. In addition, a significant part of energy is consumed by muscle mass. Aggressive diets lead to a reduction in muscle mass, and, therefore, in order to achieve weight loss by burning fat, you need to further reduce the consumption of kilocalories.
Psychological stress
A radical change in the diet, the quantity and quality of the consumed products will inevitably affect the emotional state.
The feeling of hunger will make you constantly think about food and count minutes until the next meal. The rejection of sweets, most likely, will cause poor mood, depression and irritability. The risk of breaking from such a diet also increases.
Reducing immunity
Diets lead to a lack of vitamins, minerals and other nutrients entering the body,
which, in turn, is fraught with weakening of immunity, a manifestation of weakness, poor health, exacerbation of chronic diseases and digestive disorders.
Cons of diets: photo
The effect of losing weight after such hard diets can be seen, as evidenced by the following photos.
Cons of diets: reviews
However, people who have experienced fast diets often speak negatively about them.
For example, Elena from Yekaterinburg writes about a buckwheat diet:
“During my weight loss, of course, a couple of kg threw away, but with the same ease, they returned faster. I am sure that any monodieta is a terrible evil for the body. ”
Tatyana's review of a low -carb diet:
"... there was a very unpleasant smell of acetone ... Due to the low content of carbohydrates ... The weight stopped, I did not achieve the desired result."
Thus, in order to reduce the percentage of fat in the body and put your figure in order, you need to work hard, and it will take time.
Important: diets offering to lose 10-12 kg in one to two weeks will give a short-term result and can cause significant harm to health.
Remember that the diet should not focus on limited food consumption. It is important to make a balanced diet, which will ensure the intake of all the necessary nutrients, various vitamins and minerals.
Video: harm to weight loss diets
