The harm and benefits of diets: it all depends on you. Harm of diets: mono-diets and express diets. Going on a diet, what does it mean, is it right

In the modern world, there is hardly a woman who at least once in her life has not resorted to the help of a diet in order to become slimmer. Fashion and stereotypes have occupied so much space in the minds of people that the fair sex at any cost strive to become the owners of the notorious "90 * 60 * 90". In most cases, there is a search for a diet, main characteristic which is "fast" and not "safe". The desire to lose weight as soon as possible makes us turn a blind eye to the harm of diets, which can affect not only well-being and appearance but also on internal processes in the body. Losing weight without harm to health is possible, but it requires patience, time and a balanced diet.

Harm of diets on one product

Mono-diets are very popular and effective method weight loss. Many seek to drop excess weight, limiting your diet to any one product, such as kefir, buckwheat, rice, watermelon or grapefruit. In the process of such weight loss, there is no particular discomfort, with the exception of the gradual appearance of aversion to the product used. It would seem that the answer to the question of how to quickly lose weight without harm has been found, but nutritionists debunk this misconception, citing the following arguments:

First of all, the harm of mono-diets is due to the lack in the diet of a complete set of such important elements for the body as fats, proteins, carbohydrates, vitamins and minerals. However, the human body, not used to giving up, finds a way out of the situation - it begins to "eat" itself. Not fat deposits begin to be consumed, but muscle mass, at the same time, hair, nails, teeth, skin suffer due to a catastrophic lack of nutrients.
The next point that makes losing weight without harm to health on a mono-diet impossible is the slowdown in metabolic processes in the body. At the initial stage of such diets, there is a significant weight loss due to an increase in metabolism, which is associated with an attempt by the body to get the usual set of useful components from a meager diet. In a very short time, trying to find a balance between its own needs and incoming calories, the body makes a "knight's move" and reduces metabolism.

Without thinking about the benefits and harms of the diet, in most cases, disastrous results are achieved: “eaten” muscles, a “scared” body, which for a long time will convert most of the incoming calories into fat, and, finally, undermined health.

The dangers of low-carb diets

Fast diet without harm to health is almost a myth, but there are longer ways to lose weight that promote "healthy" and "proper" nutrition. Are these diets really capable of providing weight loss without harm to health? Let's try to figure it out.

The harm of a diet, the diet of which involves the restriction or rejection of foods containing carbohydrates, is as follows:

Glucose deficiency negatively affects the functioning of the brain, which is expressed in a decrease in the reaction rate, memory impairment, and a decline in creativity.
A large number of protein creates a huge load for the kidneys, which at some point they may simply not be able to cope with, which will lead to poisoning of the body with decay products. Probably, the benefits and harms of diets were known even in ancient China, since such a method of execution was practiced there as feeding a criminal with boiled meat to death. As a rule, they did not have to wait long - the convict died in one or two months.
The harm of the Atkins diet, the Kremlin diet and other low-carb methods of losing weight also lies in the fact that they negatively affect the cardiovascular system. On the one hand, this is due to a lack of potassium, and on the other hand, with the lack of restrictions on the use of animal fats, which are known to be rich in cholesterol. In order to reduce the harm of the diet, it is necessary to abandon fatty protein foods, although this step will make the list of allowed dishes less diverse.
Kidney and heart problems are often problems that manifest themselves in the future, and a simple layman needs to make his own conclusion about the benefits and harms of a diet. side effects Here and now. These immediate negative effects include constipation caused by a lack of fiber, as well as bad breath due to an increased content of ketone bodies in the blood.

Thus, it is difficult to call a low-carb method of losing weight safe for health.

Harm of diets on products of plant origin

Wondering how to quickly lose weight without harm, many stop at vegetarianism. If we talk about the benefits and harms of a diet that involves the rejection of animal products, then everything is not so simple. The confrontation between opponents and supporters of vegetarianism has been going on for a long time, but official medicine still opposes strict and long-term adherence to such a diet.

The main harm of a diet based on plant products is the lack of many useful substances, in particular B vitamins, calcium, zinc, iron, etc. For this reason, vegetarianism is unacceptable for children, adolescents, pregnant women, and in other people it can cause anemia and more severe illnesses.

Harm of extreme diets

It should immediately be noted that fast diets without harm to health simply does not exist, but women, immersed in their dreams of becoming slim, do not pay attention to this. Any diet that implies a quick result is stressful for the body. Many people know that nervous tension contributes to weight loss - an excess of adrenaline and other hormones leads to loss of appetite and accelerated fat breakdown. An extreme diet is stress that a person puts on his body voluntarily.

On the other hand, the harm is due to the same unbalanced diet and lack of nutrients. In addition, with a sharp weight loss, the body consumes not only subcutaneous, but also internal fat, which can lead to omission of internal organs.

Forced starvation in most cases leads to the fact that a person who is tired of restraining and controlling himself, after leaving the diet, goes into all serious trouble, starting to eat heavily, not paying attention to either the size of portions or the calorie content of foods.

The harm and benefits of diets is a topical issue and not fully disclosed, but we should not forget that losing weight is not a war in which all means are good. The only way that can help you lose weight and not harm your health is a system of balanced and proper nutrition. Of course, in this case, in two or three weeks it will not be possible to see the coveted numbers on the scales, but in a couple of years you will not have to have huge health problems.

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About diets. Harm and benefits of diets. Diet choice

Many people think that passion for various diets is a quality inherent in modern man. However, this is not quite true. The origins of modern diet therapy lie in the distant past. For example, in China, the first dietitians already existed during the Zhou Dynasty (2nd century BC). They gave their recommendations for the treatment and prevention of various diseases.

So, thin children were recommended thick rice water, egg yolks, beans, fish, that is, foods rich in complete proteins, as well as vegetables and fruits rich in vitamins and mineral salts. For edema, it was recommended to eat black bean porridge, for coughing - from almonds. With dysentery - fish porridge. Older people were supposed to eat little and often.
Ancient nutritionists argued that in nutrition it is necessary to take into account the individual characteristics of a person. The body needs all products, but their ratio and quantity should vary depending on age, constitution, habits, climate.
T like, for example, in winter time preferred food that warms the body. These are eggs, dishes made from grain products: wheat, barley, oats; spicy food - onion, young radish, pepper; fatty fish and meats. In winter, the metabolism is activated, so you can eat more spicy and fatty foods.
In summer, on the contrary, the body needs! cooling, and the diet should be dominated by cooling foods: rice, potatoes, carrots, cabbage, radishes, fruits, berries, duck, veal, fish (low fat), etc.
Therapeutic diets were used by almost all the great healers: Avicenna, Paracelsus, Hippocrates. Hippocrates said: Your food must become your medicine, and your medicine must be your food.
From the middle of the 18th century, naturopathy as a separate direction began to develop in Germany; in the 20th century, naturopathy reached its peak in Switzerland, Germany, England, and America; scientific principles began to be developed, as well as practical recommendations of dietetics, that is, the science of rational nutrition and healing of the body with the help of various cleansing diets, including therapeutic fasting.
It is estimated that at the moment there are more than 28,000 diets in the world. Interestingly, 65% of Americans start a new diet at least once a year. There is no data on how often our compatriots go on a diet, but probably not much less than Americans.
Maybe diets are such an effective tool that they are so popular? Alas, it is not.
Let's make a reservation right away that we are not talking about therapeutic diets (food rations specially designed and recommended for medical practice), but about the so-called fashionable diets, those that are promised in a week or two, a maximum of a month, perfect figure and deliverance from all diseases. And there are a lot of such diets: spectacle, low-calorie, protein, vegetable, cheese, English, Japanese, French, Hollywood, ballet, etc.
A distinctive feature of almost all trendy diets is that in most cases they do not help. And primarily due to the fact that they are built on a strong limitation of themselves in any products. Only in rare cases, people with remarkable will manage to remake themselves with the help of a diet. Basically, the torments that a person goes to, applying this or that diet, are inconclusive.
Some find that harsh, rigid diets are especially effective. This is nothing more than a myth. Such diets that exclude carbohydrates drive away water. The practitioner of such a diet quickly loses weight and rejoices, thinking that he has got rid of fat. Alas, fat goes away very slowly, but it grows very quickly after a diet. And more often than not, more weight is gained than before. This is due to the fact that if you do not consume more than 1000 calories every day, the body is reorganized into a rigid diet. The metabolic process slows down by 10-30%, that is, calories are burned more slowly. After serving the prescribed period on a diet, a person returns to his old habits. But the body does not have time to quickly rebuild in a new way and still slowly burns calories, hence the new sharp weight gain.
John Foreith, director of the Houston College of Medicine Nutrition Clinic, says: Trendy diets that eliminate carbohydrates completely or are based on one type of food, such as grapefruit or watermelon, can cause a violation of concentration and the ability to think clearly by the third day. When we spend too much energy worrying about food, it affects all aspects of life in a bad way.
It turns out that about 90% of people sitting on various diets in the hope of losing weight subsequently gain former kilograms on average over five years. This conclusion was reached by the leaders of the US National Institutes of Health, who discussed the effectiveness of various methods of weight loss.
Studies have shown that too decisive attempts to lose weight, practiced by young (and not only) girls (diet, intensive physical exercise, use of appetite suppressants, laxatives, and intentional vomiting) often increase the chances that they will become very stout over time. Whereas for people who are not trying to lose weight, it is usually much easier to stay in shape.
Studies show that almost 98% of people who have been on a diet regain not only the lost kilograms, but also more.
And not so long ago, British doctors from King's College London proved that the fat that accumulates when you once again quit a diet can be more dangerous for you than the original one. Professor Tom Saunders notes: If you go on a diet again and again and quit it, then your fat distribution changes. The newly gained fat is deposited primarily in the abdominal cavity, near the internal organs, and not between the muscles and skin on the sides and thighs. According to doctors, this is very dangerous, as fat leaks from there into the liver and bloodstream, causing a sharp increase in blood cholesterol levels. And this, in turn, leads to an increased risk of stroke and can lead to the formation of stones in the gallbladder, as part of the cholesterol is able to crystallize there.
In addition, diets, oddly enough, do not lose weight, but gain weight. After all, the body spends only half of the calories, and the rest will be stored in case of hunger. And the fewer calories it receives, the more economically it spends them. As soon as a person stops starving, the body immediately adds an unnecessary reserve to the calories introduced with food - and the person becomes fuller than before the diet.
Another important point: in people who are on a strict diet, the brain, deprived of the usual replenishment in the form of glucose, can seem to go on strike, which is sometimes expressed in the fact that a person has neuropsychiatric disorders, or, as the people say, goes roof.
But if it's not enough for you that you can harm your brain and hormonal system, then perhaps the fact that the most severe diets can eventually lead to] heart disease or cancer may encourage you to forget about diets.
Well-known nutritionist William Pokhlebkin said the following about the dangers of mono-diets: The main thing is not to eat one potato or one black caviar all the time.
This messes up the metabolism. Many people think that the body is a furnace: no matter what you throw in, everything will burn, and heat will be generated. AN no. Understand that the body cannot specialize in only one kefir (I say this for those who want to lose weight) or only in vegetables. An organism cannot have only a narrow specialization in one particular product.
English psychologists tested sixty absolutely healthy women for attention, memorization and reaction speed. Moreover, the test subjects passed the first test after a strict diet, and the second - having eaten to satiety. The results of a hungry test were 20-30% worse than a full one. This allowed scientists to make a categorical conclusion: diet is a real stress with all the ensuing consequences.
It should also be taken into account that almost all weight loss products are designed for healthy (!) People. Some popular fat burners contain substances (such as cardamom) that can cause arrhythmia, tachycardia, and the like in cardiovascular patients.
Those who have repeatedly tried diets in order to lose weight have noticed that it is more and more difficult to lose weight each time. The body remembers the diet as an extreme case and each time it resists more and more.
So, dieting puts you at risk of heart disease, gallstones, diabetes, anemia, cancer, and osteoporosis. You will also have dry, brittle hair sticking out in different directions, an unhealthy complexion, dull eyes. You will begin to feel depressed and, most importantly, soon you will certainly get fat again.
So what about those who want to lose weight? It is best not to rely on miraculous diets or pills, but to lead healthy lifestyle life, eat right and move more. Listen to the words of the representative of the American Association of Health Institutes William Hall: Forget the word diet. Eat more fruits, vegetables, and grains, and make only healthy changes to your diet that you can stick with for the rest of your life.

Diets are dangerous
Dieting is fashionable today - everyone is losing weight, even teenagers. And then gain the lost kilograms with a vengeance. And, it turns out, this is the most dangerous. Researchers from the University of Glasgow recently published the shocking results of their study, showing that a diet that replaces binge eating reduces life expectancy by a quarter.
yo-yo phenomenon
And this is exactly how many struggle with being overweight. First, at the cost of incredible efforts and the fight against hunger, people lose weight. Inspired by the first successes, they lose their vigilance and gain weight even more than they had before the diet. According to various researchers, this happens in 35-80 percent of people who go on a diet. And if the harm of obesity and overweight is clear and understandable to physicians, but the effect on health of such fluctuations in weight up and down, in the West it is called the “yo-yo phenomenon”, is poorly understood.
Understanding this problem, Scottish researchers set up a very clear and even provocative survival experiment by looking at how the “diet-gluttony” regimen affects the lifespan of fish. The choice of fish as guinea pigs should be taken seriously. This is very good model to study lifespan - earlier studies have shown that data obtained from fish, in many respects, apply to humans. For example, the results of successful experiments on life extension, carried out first on fish, then found confirmation in humans.
medical error
And most importantly, do not dismiss these fish results and for one more reason - human. There are several human studies that largely confirm the findings of scientists from Glasgow. And if earlier they preferred to criticize or ignore them, now is the time to return to them. Back in 1991, a frightening study was published that showed that depending on the degree of weight fluctuations, the risk of dying from heart disease increases by 27-93%.
Then there were several more studies that found a link between weight changes and the earlier and more frequent development of heart and vascular disease, the formation of gallstones, and possibly even the development of certain types of cancer.
Doctors were biased and wary about these results: they refused to consider them absolutely reliable and definitive. And there is a psychological explanation for this. After all, in the light of the results obtained, the persistent recommendations of doctors to get rid of excess weight can even be harmful - many patients, having lost weight, will gain it again. This means that, in addition to obesity, which existed in them initially, they will also acquire an additional second risk factor - fluctuations in body weight. Doctors even tried to ignore several serious studies that “poured water on the mill” of scientists from the University of Glasgow. They studied the mechanisms of the negative effect of the “yo-yo phenomenon”. For example, in animals and humans, fluctuations in weight caused an increase in cholesterol in the blood and a number of other changes that contribute to the development of heart disease.
Pisces teach people
It seems that doctors and patients need to take weight loss more seriously. And before you go on a diet, it is worth remembering the slogan of drivers: if you are not sure, do not overtake. If a person is not sure that, having lost weight, he will be able to constantly maintain it at this level, maybe he should not exhaust himself with a diet at all.
IN last years Doctors are increasingly saying that obesity should be treated like a chronic disease like hypertension, diabetes, or angina pectoris that requires lifelong treatment. And this approach is very psychological: it sets a person up for chronic, in fact, lifelong treatment of obesity. Only instead of pills, you need to follow a diet and lead a proper lifestyle. Only with this understanding of the problem can a new weight gain be avoided.
Professor Neil Metcalf of the University of Glasgow, who led the study, specifically highlights the dangers of weight swings for adolescents and young adults who are still developing. In his study, exposure to juvenile fish was clearly associated with early mortality. Regrettably, it is at a young age that people are most obsessed with problems with appearance and weight. A lot of people go on a diet, and then eat away, laying a time bomb under themselves.

Diet Mistakes
Diets that promise quick loss weight is a lie, because we cannot lose 5 kg of fat in a week with a healthy diet. And exhaustion and muscle impotence are not the fat, after all, that we want to lose.
However, there are diets based on the right diet that don't work either, says trainer Deborah Arneson. Simply because most people do them wrong.
Helping hundreds of clients reach their goal weight for the first time, she identified 9 common dieting mistakes:
Bad sleep habits. By going to bed after 10 and not getting enough sleep, people impair nightly adrenal regeneration and add a toxic load to the liver - leading to weight gain and a slow metabolism.
Insufficient calorie intake. By eating less than your body's minimum daily allowance, you are causing your body to store fat. This body response occurs when you consume below 1,200 calories daily.
Insufficient water intake. Drinking too little water slows down the process of metabolism and fat burning. Calculating your daily water requirement: Weight in pounds (0.45 kg) ? 0.075 = cups of water per day.
Gymnastics less than 25 minutes a day. Fat loss, with exercise, occurs after 26 minutes of working at your target heart rate. Exercising less than this just maintains your current weight.
Eating too little protein. Too little protein in your daily diet slows down the body's processing of fats. Calculating your body's daily protein requirement: Weight in pounds (0.45 kg) ? 2 = grams of protein per day.
Not enough fruits and vegetables. Daily consumption of 2-4 fresh fruits and 2-4 cups of steamed or raw vegetables helps the body burn fat, stabilize insulin and lose weight.
Wrong observation of numbers. You no longer need to weigh. The important numbers you need to know for weight loss are body fat percentage, body mass index, waist-to-hip ratio, and daily calorie intake. Learn how to find these numbers and use them correctly.
Ignoring meal times. An easy way to lose weight is to eat fewer meals in portions. Eat breakfast shortly after getting up, and then eat every 2-3 hours thereafter. Do not eat after 19:00.
No planning. When you calculate your daily calorie intake plan, it should be 500 calories less if you want to lose 0.5 kg - 1 kg per week. Most dieters don't even think about how many calories they consume daily.
Diet choice
There are thousands of diets. However, the percentage of people who are actually able to follow them and fulfill the rules provided by them over a long period of time is small.
Many dieters relax or their cholesterol levels go up because they try a different diet because the first one seemed too difficult. Especially if they are already eating relatively healthy food (fresh or home-cooked food, not fast food).
What if we all went off the diet and went back to a "normal" way of eating? Will we understand what is normal for us chronic dieters? What if our "norm" is feeling full after eating or "gluttony". What if carefully prepared foods are our norm, despite the fact that compared to the rich food traditions that have been established for thousands of years, or in the last hundreds of years, these habits look completely abnormal?
If so, you need to change and set new norms. The only problem is that these changes are difficult. In the midst of inaction, who would really want to make the effort to change?
I propose to rebel against dieting. Forget about counting calories or grams of fat and carbohydrates. Forget about weighing and measuring. Stop buying "light breads", low carb cereals and protein powders. And in addition to protesting against the destruction of food culture (I perceive it this way), I propose the traditional way.
Let's remember what a great dinner means. What does it mean to savor food and not feel guilty. What it means is to make a conscious choice in favor of food that will simultaneously satisfy our taste and nourish our body well. We have made great strides in the study of nutrients, but in the process we seem to have forgotten how to properly take care of ourselves.
As we take this step, let's make a conscious choice. We want to talk, move, breathe. Sometimes we may want to eat or not want to. When we are forced to eat what we should not eat, then who makes the choice? It is an impulse, a desire, an attachment, a craving, but definitely not ourselves. Let's choose what we eat - a piece of chocolate or strawberries.
Obviously, if we eat every time we have such a desire, it may end up with us gaining weight, or at least not losing weight. There is nothing wrong with losing weight if you are very fat. In fact, research shows that thin people live longer and often have healthier hearts and bodies. Plus, when you lose weight, you will find that you move more easily, get sick less, suffer less, and have more energy (assuming you eat well).
So, if you want to go back to "normal" eating, you need to know when you're hungry and when you're not. If you did not learn to identify such signals in your youth, or if you have forgotten them, then you need to learn again.
Hunger has physical manifestations in the body. When you are hungry, you may feel your stomach growl a little. Over time, this rumbling will become stronger and you will begin to feel sluggish. You do not find a place for yourself, perhaps angry or nauseous. There is no need to eat right away if your stomach is growling a little. After all, hunger signals are felt throughout the day. They come and go like weariness. It is quite normal to feel a little tired during the day for short periods of time. This does not mean that we need to take a nap every time we feel a little tired. It's just a fleeting feeling.
However, if you don't eat when you become completely hungry, you can become gluttonous and ready to swallow ten servings. So, understanding your hunger is very important in the process of normalizing your eating habits.
When you eat, make time to enjoy your food. Pay attention to the smell of what food you like, the state of the food when you chew it, the taste differences that suddenly appear during the meal. Sit down to eat. Take your time. Enjoy your food. Pay attention to how you feel when you eat. Stop eating when you are full, do not overeat.

The fact that there is harm to diets is known to those people who have experienced unpleasant consequences. Nowadays, many nutrition programs have been invented that help to lose weight and keep the body in good shape. However, a large number of such programs do not provide for the fact that at the end of the diet, a person faces terrible consequences that negatively affect his condition.

Consider the benefits and harms of diets, as well as how they affect the human body.

Existing approaches

To date, there are many low-carbohydrate diets, among which the most popular are the South Beach diet, the Atkins diet, the Kremlin diet. There are also low fat diets. There are other mono-diets, the essence of which is that you need to use low calorie foods, one or more products and more.

Next, existing approaches and consequences of diets will be considered.

Initially, it should be said that there are two principles that underlie the current attitude of doctors to diets.

Diets are effective, in some cases they are even effective, which accordingly attracts more adherents.
There is harm from every diet, because a priori each of them carries a negative for the body, it just may not appear immediately.

What is the benefit and harm?

Harm and benefit in this case strongly bordered. In the event that the diet is composed correctly, it contains all the products necessary for the body, then the benefits will be hard to underestimate. The first thing to note is that many diets make it possible to lose weight and at the same time improve the condition of the body. Everything happens due to the restriction of those foodstuffs that have become possible provocateurs of the unfortunate kilograms. As a rule, these are smoked, spicy, fried, fatty and sweet foods. It could be fast food. Therefore, diets were originally aimed at eliminating unnecessary food and cleansing the body.

Without classifying diets into types and types, it is worth considering them in general.

The human body needs a constant supply of all useful food components (vitamins, proteins, fats, carbohydrates, minerals), for which there is a norm and the right ratio.

With any diet, this ratio is violated, as a result of which the body does not get what it needs, and this, in turn, is stress. The harm can be quite specific. So, now stress is considered to be somewhat beneficial, but often repeated and uncompensated, it can be harmful. At the same time, the body fights stress. Each subsequent stress, similar to the previous one, is easier to transfer. In relation to diets, this means that by trying the same diet again and again, a person loses less weight.

A rigid diet (such as a low calorie diet) causes the body to slow down its metabolism in an attempt to keep the person alive by leaving food out for a longer time.

A slow metabolism can be about 20% of what it was before the diet. However, returning to the previous diet, the metabolism changes gradually, and therefore at first a low metabolism remains, and the usual amount of food is deposited in the form of fat, and therefore, at the end of the worst diet, people gain body weight even more than the original.

Secondary weight gain is more harmful than the first because fat is deposited mostly on the internal organs (this phenomenon is called "visceral obesity"), which can lead to all kinds of diseases.

In this case internal organs suffer great harm. It is not for nothing that extra pounds are characterized not only by the body weight itself, but by the volume of the waist, since it indicates the amount of adipose tissue in the abdominal cavity, which in itself plays a greater role than weight.

As a rule, before following a diet, people do not take into account genetics, physiological and metabolic characteristics, habits, and this is very important before starting a diet. Initially, you should check your hormonal levels and the state of your organs, since a new diet can have a very negative effect on their condition. An example is the following: a person who is diagnosed with kidney disease begins to follow the “Kremlin diet”, which is based on protein nutrition, which is not indicated for such people. Consequently, the body receives double harm, and a person cannot withstand such nutrition, since his body cannot tolerate protein products.

The family budget also suffers from diets. For many, this seems like a trifle, but it is, because you have to cook for family members and for a person who is losing weight. Such separate meals are more expensive, and the food itself contains quite expensive products, and sometimes there is simply nothing to replace them with.

Additional negative

The harm of various diets also lies in the violation of the psyche. Often, undergoing a failure in losing weight, a person reproaches himself for the fact that something did not work out. This can lead to depression, and therefore, to the fact that a person will overeat again.

Nevertheless, it is worth dwelling on mono-diets, because they are the most harmful.

The danger of diets of this nature lies in the fact that the diet consists mainly of one product (buckwheat, rice, apples or kefir), although thanks to them it is easiest to lose weight. However, every day the human body will require a specific amount of useful substances, and their restriction greatly affects the state of the body.

In addition, the regular use of the same products is poorly tolerated by the body, so such mono-diets should not last more than 3-5 days.

It would seem that the benefits of diets in which nutrition is based on protein products are obvious, however, according to experts, the diet should contain at least 70% carbohydrates, otherwise carbohydrate metabolism will be disturbed. A large amount of protein in the body has a bad effect on the condition of the joints and kidneys.

Because protein diet cannot last more than two weeks.

It is important for everyone to know that fats are needed for the proper functioning of the body, as they cause harm from diets that drastically reduce their consumption.

In particular, you should not reduce the intake of unsaturated fats, which are found in nuts and sea fish. Diets are harmful when there are absolutely no fats in them, and this can harm the body and contribute to weight gain.

What will not harm the body?

With a slow diet, the consequences will not be negative. This means that it is correct to lose weight slowly, and if you apply extreme diets, then short term.

Proper and balanced nutrition, during which sweet, smoked, pickled, canned foods are excluded, will not harm health and not provoke disturbances in the functioning of the body. In the right diet, there will always be cereals, lean meat, fish, nuts, fruits, vegetables and dairy products. Reduce body volume will help frequent, but small portions.

It is important to consume up to 2 liters clean water per day.

It is also essential to remember physical activity. It is also important for weight loss. If a person goes in for sports, then vitamins and carbohydrates should be present in his diet. If intellectual work for a person is work, then proteins should be on the menu in an advantage.

Summing up, it is worth saying that diets are not always right choice when losing weight. The best option might be balanced diet, an active lifestyle and positive emotions that will act twice as efficiently and help maintain human health and a slim figure for a long time. It is also important to remember about positive attitude which is important for weight loss. First of all, you need to remember about health and only then about the beauty of the body.

In pursuit of fashion, young girls often torture themselves with diets in order to look like glossy dolls. Someone just refuses sweets, and someone eventually becomes a victim of anorexia. After all, only five percent of people lose weight due to proper diets, while the rest simply starve themselves. Before you go on a diet, you should consult with your doctor, weigh yourself, conduct a complete diagnosis of the body, and only then draw up an individual diet. In this case, the diet will bring more benefits than a regular fast.

It is worth considering more closely the most popular diets and highlight the most harmful of them.

fat diet is very simple, and does not require special sacrifices, as well as refusal to eat. You can eat fatty meat and lard, while significantly losing weight. Cutting out carbs will force your body to use fats and proteins.

Minuses: The load on the kidneys and a considerable content of cholesterol, which even a healthy body can not cope with. Lack of fiber will lead to problems with the rectum.

In the diet protein diet are eggs, low-fat dairy products and be sure to meat. Vegetables and fruits are recommended to be consumed in a minimum amount. And fats and carbohydrates are completely excluded from the menu. Such a diet is contraindicated for people who have health problems.

Minuses: Very slow weight loss. Due to an unbalanced diet, a lack of minerals is possible. Protein is hard on the liver and kidneys. It is recommended to drink mineral water.

Starvation- one of the most harmful diets for the fragile human body. The essence of the diet complete failure from food. With such a diet, the body primarily consumes proteins. During fasting, only liquid is consumed.

Minuses: muscle weakness, skin problems, poor sleep and human well-being. When fasting is abused, many diseases can develop, and women experience menopause.

Mono diets gaining huge popularity among young girls. The essence of the mono-diet is the use of one product, such as chocolate, kefir. This diet is like fasting days for the body and should proceed no more three days. The most popular are chocolate, kefir, oatmeal and rice mono-diets. The best thing about the mono diet is that in a short time you can lose a lot of weight by eating a product that you like in your diet.

Minuses: It is worth noting that such a diet is contraindicated for minors, nursing and expectant mothers. When using one product, the body feels a lack of other useful substances, due to which various life support systems suffer.

carbohydrate diet absolutely not suitable for scattered people, since with such a diet, carbohydrates need constant monitoring and calculation. From the menu should be excluded "fast" carbohydrates, which are rapidly absorbed into the blood. Thus, the body receives carbohydrates and fats in the right amount and feels great.

Minuses: If the diet is followed correctly, then there are no cons. But if you exclude cereals and eat sausages instead of normal meat, then such a diet is more likely to harm your body.

Vegetarianism- one of the most popular diets, or rather lifestyles. Vegetarianism means a complete rejection of food of animal origin. But in our time, it is best to observe partial vegetarianism with the use of eggs, as well as dairy products. If you pay attention, you can see that most of the "vegans" are slender and quite healthy people. After all, eating fruits and vegetables is the foundation of a healthy diet.

Minuses: Such a lifestyle is bad for a growing child's body, which needs all the nutrients. In food of animal origin there are many useful and necessary vitamins, without which certain chemical processes in the body do not proceed correctly.

Ultimately, we can conclude that every diet is effective and will help you lose weight if followed correctly. The main thing is to consult a doctor in advance and choose a “menu” that will not harm your body. Getting rid of extra pounds is easy, but keeping your weight under control is difficult. Therefore, after the end of diets, consider your diet, and make a bias towards healthier and more wholesome food. And remember that we eat to live, not the other way around.

Good luck with your experiments and good health!

4.3 out of 5

Diet in Greek means diet, lifestyle. Initially, this term meant a specific diet suitable for a person with specific needs and activities. In ancient times, people also followed diets, but adhered to their principles all their lives.

Today, the diet is associated with restrictions, the rejection of delicious food, strict limits and very few think about how to quickly lose weight without harm to health. In most cases, losing weight people switch to strict diets and, having achieved results, return to their usual diet. As a result, the lost weight comes back and the search ideal diet continues.

Harm of diets for human health

Nutritionists and doctors say that it is impossible to instantly lose weight without harm to health. You can’t eat junk food for many years, gain weight, and then painlessly get rid of them in 2-3 weeks. The process of losing weight is a long, laborious undertaking that requires patience and willpower.

Miracle pills, mono-diets, express diets promise rapid weight loss up to 15 kg in a couple of weeks. At the same time, few people think about the dangers of diets and the enormous stress that the body experiences. Almost all diets are based on restrictions, which cannot but affect human health.

The main disadvantages and harms of diets:

Morally and physically hard to endure;
Cause a lack of vitamins, an imbalance of fats, carbohydrates, proteins;
Require constant monitoring of the number of calories and portion sizes;
Cause stress, depression, irritability;
Slow down metabolism;
In most cases, the lost weight returns;
provoke various diseases, including irreversible ones.

Research scientists have confirmed the harm of diets and showed that a sharp reduction in the caloric content of the diet and the rejection of important categories of products causes a decrease in immunity. As a result, the body cannot fully cope with bacteria and infections that get inside. A direct relationship was also noted between the number of attempts to diet and the degree of decrease in protective substances.

Since it is impossible to lose weight quickly without harm to health, you must immediately tune in to long-term work on yourself. Newfangled diets that guarantee fantastic results do not excess fat, but simply remove excess fluid. Approximately 65% of the kilograms dropped during the diet are muscle tissue the rest is water and fat. The loss of protein tissue occurs much faster, which adversely affects the body.

Endless attempts to lose weight, refusal to eat, a long break between meals leads to a slowdown in metabolic processes. At first, the weight is rapidly decreasing and the harm of the diet is not noticeable., but then it stops and starts growing. This is due to the natural ability human body accumulate energy. During a period of strict restrictions, the body is under stress and switches to an economical mode. As a result, every product eaten is put off for the future and a person recovers even from low-calorie foods.

Nutritionists say that weight loss without harm to health occurs only if you follow the eating schedule and refuse junk food. With fractional meals in modest portions 5-6 times a day, the metabolism accelerates, the body understands that it will not starve and easily part with fat reserves.

Thus, to lose weight without harm to health, you need to eat a little, but often and only healthy, wholesome food. The principles of proper nutrition are built on these postulates.

Myths about the dangers and benefits of diets

Diets cause a lot of controversy and rumors, many of which have no theoretical and practical justification. The dangers of diets are evidenced by statistics and research by specialists.

The first myth says that you need to eat less to become slim. Experts, on the contrary, note the harm of diets and recommend eating more often, but not overeating. Divide food into 5-6 meals, and then you will not starve and gradually reduce weight. Eating 1-2 times a day leads to overeating, an increase in the volume of the stomach, and as a result, a person eats more than with five meals a day. It is better to eat slowly, thoughtfully, chewing each bite thoroughly.

The second myth about the benefits and harms of diets involves the rejection of fats.. In fact, fats are an essential part of a healthy person's diet. There should be enough of them. Women often underestimate the harm of diets and completely eliminate fats, but over time they notice dry skin, brittle nails and hair, and menstrual irregularities.

The third misconception is strict restrictions. Many people think that they can easily lose weight on a strict diet without harm to health. According to statistics, only 27% of those who lose weight on mono-diets and express diets were able to significantly reduce their weight. At the same time, slow weight loss from 0.5 to 1.5 kg per month helped 70% of people. strict diets are more suitable for those who want to get rid of 2-5 kg in a short time, and with a large excess of weight, one should count on long-term weight loss.

Another myth about the benefits and harms of diets is eating only plant or protein foods. In both cases, there is a deficiency of vital substances. Vegetables and fruits are indispensable elements of nutrition for any person, but you should not be limited only to them. In addition, with gastritis, stomach ulcers, the consumption of coarse fibrous food can only do harm.

The harm of diets on protein dishes is expressed in the failure of the kidneys, liver, digestive organs. Protein foods are best combined with vegetables, as they prevent the development of constipation and remove protein breakdown products.

Another common myth is based on the universality of diets. The body of each person is individual, so there is no one diet for all without harm to health. It is necessary to take into account the lifestyle of a person, his activity, needs, tolerance of certain products. Some quickly lose weight on a buckwheat diet, while others only gain weight from such a diet.

The dangers and benefits of diets are constantly being debated. Nutritionists say it doesn't happen fast weight loss without harm to health, and it is necessary to adhere to the norms of proper nutrition throughout life. At the same time, 30% of the world's population once a year start a new diet and hope for an early effect.

Practice shows that only constant control over nutrition, regular physical exercise, rejection bad habits. The main harm of diets is their short duration and limitation., which leads to breakdowns, increased appetite, disruption of the organs and a new weight gain. Before embarking on a particular diet, consider whether you can continue to deny yourself high-calorie foods. If not, then the diet will only aggravate the situation and will not solve the problem of excess weight.