Not all diets are created equal. A sharp reduction in calories and an attempt to lose weight as quickly as possible (for example, to lose 10 kg of weight by the beach or for a wedding in two weeks) guarantees metabolic disruption. The hardest damage affects the brain and hormonal system.
The correct diet for weight loss should be based on a gradual restriction – first, the most harmful foods are excluded, and only then the calorie content is reduced. What exactly is the harm of diets to the health of the body?
// How does diet affect health?
Unhealthy diet and a sedentary lifestyle are the key reasons for gaining excess weight. In turn, to lose weight, you need to move more (in particular, follow the recommended daily steps) and follow a balanced diet.
At the same time, the desire to lose weight as quickly as possible pushes the search for the “most effective” diet – most often, with a sharp reduction in calories and the exclusion of many foods from the diet. These types of diets, while they can help you lose weight, do significant harm to your body.
First of all, “shock” diets negatively affect hormonal levels (that is, the menstrual cycle in women and the level of testosterone and potency in men). Among other things, limiting carbohydrates in the diet almost always affects mood – increasing anxiety.
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What kind of diet can lead to death?
The most hazardous to health are fat-free diets (including the Elbein diet). No matter how logical the idea of a complete rejection of fatty foods to burn subcutaneous fat may seem, such diets harm the metabolism. Recall that the brain is more than 60% fat.
In addition, a strict vegetarian diet can also be harmful to your health. When animal products are excluded from the diet, it is necessary both to monitor the calorie content (most often it decreases dramatically), and to the presence of protein products in the diet and a sufficient amount of vitamin B12.
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Why doesn’t the diet work a second time?
It is also interesting that the first attempt to lose weight with a diet can bring results, regardless of whether the diet is correctly formulated or not. Often it is about food control – which in itself is good for weight loss.
In this case, it usually does not work to achieve the effect a second time – the diet simply does not work. However, one should not blame the metabolic work that has been harmed. More often than not, the reason lies not in the diet itself, but in how correctly it is formulated – and how carefully it is followed.
A healthy diet
A safe diet without harm to health implies a moderate decrease in daily caloric intake (no more than 20%), as well as the use of a sufficient amount of fiber and vegetable fats. To maintain a good mood, it is not recommended to reduce the carbohydrate content below 50 g per day.
In most cases, for weight loss, it is recommended first of all to follow the recommendations of proper nutrition, and only then resort to the help of a diet. In other words, it’s important first to learn to understand healthy and unhealthy carbohydrates, glycemic index, and types of fats before starting a diet.
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How does diet affect potency?
In men, healthy hormone levels in the body require a number of nutrients in the diet – primarily iodine, iron, magnesium and zinc. For example, a diet poor in zinc and magnesium (especially against the background of a reduction in fat) leads to a decrease in testosterone levels and problems with potency.
Excessively low calorie intake can also harm a man’s health. With an average calorie intake of 2500 kcal, limiting even up to 1500 kcal puts the body into a “survival mode” – in practice, this means a drop in libido and impaired sexual function.
In turn, in women, a sharp restriction of calorie intake in the diet leads to a stop of menstruation – and the longer such a diet is followed, the more serious harm is done.
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In order to lose weight, it is important not just to look for a fast weight loss diet. First of all, you need to learn how to eat right – and only then move on to reducing calories and excluding certain nutrients from the diet. Otherwise, you can cause significant harm to the body.
Date of the last update of the material – July 3, 2020