If you happen to belong to one of that fast-paced, adrenaline-driven and fun-filled millennial groups with a zest for life and with multi-layered choices when it comes to food, dieting, and weight consciousness, did you know that slimmers who use a celebrity-style crash diet could be at much greater risk of diabetes and heart disease?
A study conducted by the Health Supplements Information Service of the United Kingdom revealed that persons with low-calorie diets missed out on important levels of vitamin B12, vitamin C, iron, vitamin D, folate, and carotenoids.
According to Dr. Carrie Ruxton, a nutritionist who carried out the study, “Those people who severely restrict their calories intake by going on a crash diet will have far lower nutrient intakes than normal. And boosting the number of vitamins and nutrients could reduce the risk of heart disease considerably in obese and overweight people.”
A Crash Diet Rarely Works
The market is flooded with calorie-reducing weight loss diets, the vast majority of which raid wallets for more money than fat from the obese person. Crash diets rarely work because the body is not wired to take shortcuts when it comes to metabolism changes. And the methods crash diets use are metabolically unsound.
When your body senses that you have embarked on a crash diet, it develops its strategies to ward off starvation by protecting its large reservoirs by lowering the body’s metabolism and hence reduce the burning rate.
It interprets this sudden caloric reduction as threatening its nourishment and as a result, protects itself by altering its fat burning process to resist the sudden change of diet.
Severe Cut in Calorie Intake
The significant difference between a crash diet and a healthy weight loss regime is that while a nutritious varied and sustainable diet is well rounded, a crash diet focuses exclusively on a severe cut on calorie intake, or a well-hyped promise of adding a wonder food to your diet that will magically burn fat for you.
If you happen to meet any plan that incorporates less than 1,200 calories per day, then it has to be a crash diet plan for weight loss.
Some crash diet programs include extreme exercise routines, while others claim training is not needed to achieve results.
New Fad Every Week
It appears like there’s a new crash diet plan for weight loss fad every week. Food processors and nutritional supplement companies seem to have retained bloggers, developed TV commercials and mobile phone applications that bombard consumers with dietary facts. Some of them contain elements of truth on the whole while others contain much more useful marketing than sensibly-backed scientific advice.
You will be advised on the 3-day diet, which recommends eating a little fruit diet for three days, followed by a mixture of grains and meat the other days, then a generous portion of vegetables.
While substantial evidence exists that consuming fruits regularly is a fundamental element of good health, when you eat fruits exclusively for three days it leads to a dietary imbalance. The risks involved are that at some point, the body mechanism will ask for its share of carbohydrates and proteins.
Cutting down Carbohydrates
Equally the high protein, low carb diets, recommend a drastic reduction in carbohydrates and consuming vast portions of high protein. Here again, protein is vital for proper nutrition, but also carbohydrates. But giving preference to one over the other leads to fast, and short-lived weight loss, or a crash diet plan with health-threatening consequences.
The body needs carbohydrates as the chief source of energy. But the body is wired with unique biochemical processes that are capable of sourcing energy from other sources, for instance, fats and proteins. If you consume huge portions of proteins, you run the risk of your body losing the ability to store and regulate water retention, and this is the moment carbohydrates become useful.
Why You Should Avoid Crash Diets
If you seriously plan on losing weight, mainstream media has hundreds of crash dietary plans you can embark on. All you need is a little research. But you should avoid them at all costs. And this is why:
- A decent healthy target for weight loss is 2 kilograms per week. Any dietary program boasting a shorter period is a crash diet.
- A decent healthy target recommends eating well balanced, reduced portions at periodic times. A crash diet leans toward “starvation.” For instance, the lemonade diet, which sounds great, but involves surviving on plain lemon water mixed with cayenne pepper and maple syrup.
- A crash diet plan for weight loss promotes dangerously low intakes of calories, that is not sufficient to survive on, and any continued intake of diminished calories exposes you to severe medical problems.
- A crash diet drives your body to emergency mode. The loss of water becomes swift, and you start noticing differences in metabolism and waste management where your urine may even change color.
- Crash diet content sells due to the hype and good marketing. It’s not an easy option for weight loss.
- Crash content does not mention about reducing your calorie intake and increasing your calorie-burning rate. And the two happen to be the recommended formulae for losing weight the healthy way.
- Any diet suggesting a rapid and radical weight loss regime, or any other painful shortcut, is guaranteed to be more harmful than helpful. The many years of research on the human body’s food and nutrition have over time developed a simple philosophy: Moderation is healthy, balance is right.
- Crash diets directly generate money to the food industry, and they’re happy to take it. Only avoid crash diets like the plague.
What Makes a Good Diet?
Here’s what a proper diet should look like:
- Eat small portions at regular intervals.
- Consume generous portions of fruits and vegetables, for vitamins, fiber, and carbohydrates.
- Consume whole grains for carbohydrates, minerals, and vitamins.
- Consume meat and dairy products for proteins
- For an average person, both male and female, ensure to consume 2000-2500 calories per day. But women are advised to take less.
- Drink lots of water.
If you stick to the above plan and engage in moderate and regular exercise, you will burn a healthy percentage of body fat, gain good muscle tone and maintain a well-tuned system. You will look good and feel better, and you will not need a crash diet plan for weight loss.
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