Individuals who want to lose weight or ideally their body fat, are flooded with information from various sources, about which is the easiest way. People set unrealistic goals for weight loss and want immediate results. If your body has piled up weight over a period of time, then you should give it time to adjust to the new dietary pattern, and see visible results. What people often forget about is the sustainability factor here. Losing weight is comparatively easy, than maintaining the lost weight.
Changes in the body when we diet
The human body responds to a dietary restriction in different ways
Hormonal changes: Research demonstrates that leptin levels fall in the first 24 hours of fasting. This results in the body going into a starvation mode, that is the metabolic rate is reduced. Various other hormones like insulin, Ghrelin, and Cholecystokinin (CKY), are affected.
Neural mechanisms: Certain individuals, when put under a very low-fat diet, exhibit food cravings, mood swings and fatigue.
Change in metabolism: During a calorie restriction, the metabolic rate slows down. Further, when there is a loss in the muscle mass, the metabolic rates goes down even more, and the weight reaches a plateau.
This is what we call a plateau stage in weight loss. Initially, there is a good response to the diet that we follow. After losing a few pounds, the body goes into a starvation mode, and starts conserving energy and the weight doesn’t reduce any more.
Lets move on to the simpler part. A closer look at some of the popular diet plans should help you understand better. We have heard of a lot of diets ranging fromAtkins, Paleo, GM diet, HCG diet, Swedish diet and so on. Some diet plans work for some and some don’t. In many instances, we see that the weight lost through crash diets is bound to be gained. When we follow these diet plans, we deprive our body of essential micronutrients, the Vitamins, and minerals. Water-soluble vitamins- B complex vitamins and Vitamin C need to be provided every day in the diet. B complex vitamin-like B1, B2 and B5 have very important roles in energy metabolism. Whereas B6, B12 , and folic acid are absolutely essential for the red blood cells.
Similarly, when we go on a no-fat or low-fat diet, we do not provide the essential fatty acids to the body. A very low- carb diet, can make your body utilize the protein as a fuel for energy. Carbohydrates are after all protein sparing. Go for complex carbs , and low GI foods instead of completely restricting carbs in the diet.
The human metabolism is interlinked and it requires all the nutrients to work in harmony. That is why nutritionists, recommend a good balance diet for weight loss. Increasing your physical activity levels, by including aerobics, resistance exercise and lifestyle exercises, can help you achieve your desired weightis recommended to lose only up to 700 g to 1 Kg in a week, for a person without any medical conditions, depending on their BMI.
Hence, get your nutrition plan personalized and improve your lifestyle.
AND remember THINK LONG TERM!!!
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