Why do 90% of diets after some amount of time lead to the weight gain? Why the harder the diet, the harder it is then to lose weight? You'll find the explanation in this article.
Those whose goal is to urgently fit into an evening dress that is two sizes smaller or those who have planned a photo shoot in a swimsuit usually choose a diet to lose weight quickly. It is quite natural that the fast diets that promise losing more than four kilograms a week are wildly popular. However, our body have adapted perfectly to the hunger strikes over the long millennia of evolution, and it knows exactly what to do in this case. Our body enables the emergency mode and gains weight again and the more, the better. The head of the Institute of Nutrition and diet therapy, scientific editor of the magazine "Lose weight correctly," doctor of medical sciences, the doctor-dietician Michael Ginzburg explained this mechanism.
READ ALSO: How to prevent diabetes with diet?
If we were limited only by the diet, then there would be no problem at all. People would gain weight, diet, lose weight, and then gain weight again. However, the problem is not only in the diet, says Michael Ginsburg, but it is also in the following three things. First, the psychological state of a person, the desire to lose weight and to look good; secondly, the rate of the individual's appreciation of how he looks. The third point is the confidence in what the person is doing. Then it turns out that the stricter the diet, the less you like it, the less you believe in it, and the less it works. The person suffers from it and finally gives up.
There is another explanation for the weight gain after strict diets, which is the food instinct as one of the essential needs of any living creature. Consciousness cannot control this instinct. From the point of view of the instinct, a "hard" diet is hungry and unbearable. That is why the person breaks down. Usually, when people start a diet, they do not take into account their food instinct. For example, they think that not eating after six is very easy or giving up chocolate and sweets is just as simple. Once they start trying, it turns out that it is not easy at all. The diet becomes unbearable. This is a manifestation of the dissatisfaction of the instinct until the psychosomatic diseases. Moreover, the harder one tries to suppress the instinct, the more likely for him to give up.
The lack of faith in the result
As a rule, people who decide to try strict diets are working to lose weight, not for the first time. They always either lose or gain weight, and this fight continues for a long time. Therefore, such people want to punish themselves for previous years of idleness, laziness, and gaining extra pounds. So, the idea to lose weight and become beautiful becomes irrelevant. The person already knows that he already tried everything and no hard diet worked. So what is the probability that this time he will not give up? Almost zero. Another reason for breakdowns is when the reality does not correspond with your expectations. For example, when you lose only one kilogram instead of three.
Choosing the wrong diet
There are hundreds of different diets, and, despite the fact that some of them are obviously useless and even harmful, they have a lot of followers. Among the most "original" (in the bad sense) are the cheese, chocolate, alcohol diet. The failure of these diets is much more likely than the diets of the same calorie content but otherwise balanced. For example, the vegetable diet.
The hugely popular low-carb diets, such as the Kremlin, Atkins, Dukan diets, also have a certain amount of risk. Since carbohydrates are the food for the brain, the lack of it causes a rather unpleasant condition, especially for the first time. If you feel that you can't think for a long time or display the fits of uncontrolled aggression, then these are signs of the carbohydrate starvation of the brain.
Some diets are unbearable. For example, when the person has to chew the same piece of food 20 times before swallowing. Another shortcoming of many diets is the lack of individual approach and the inability to vary the set of products.
The phrase "diet foods" sounds not very convincing in many ways. Most of them are filled with artificial additives, which are harmful to the body. Plus, they taste far from ideal. As a result, they don't reduce your appetite and don't fully satisfy hunger. Thus, they trigger the overeating, which we absolutely do not need.
Diet can slow down the metabolic balance
According to British scientists, a third of women begin to diet when they are 15 years old. Most of them subsequently go on a diet about three times a year, and 10% of them do it even five times a year. The problem is that many diets are too strict and can slow down the metabolism. For example, the complete exclusion of fats from the diet causes the increase in carbohydrates, resulting in their accumulation in fat cells. A diet that allows you to eat unlimited amounts of "allowed" food provoke overeating and the gain of body weight. Because whenever you eat more than the body needs (even healthy food) causes fat deposition.
The right approach
The harder the diet, the more likely you will give up and the greater the chance that the next time this diet will not help you at all. According to Dr. Ginsburg, to actually lose weight, you need to approach the problem with these three components:
- a lot of movement
- a positive attitude
- a moderate amount of food.
These three terms complement each other: a reasonable amount of food helps to move more, the toning exercises contribute to eat less and stay in a good mood, while a good mood helps you to feel full after eating less amount of food and to maintain a good body form.
It is enough to limit the fat content in the food. And it is crucial to limit them so that:
- you eat fewer fats than before
- itis not difficult for you to do.
The same principle is used in the restriction of sugars. Eat desserts after the main meal, and certainly not instead of the main meal.
It's good to eat at least 5-6 times a day. By the way, most of us eat like this on a daily basis. However, it's unhealthy to eat cookies or drink coke between the main. Try substituting it with a slice of rye bread, fresh cucumber or a little lean meat.
There is another well-known trick that will help you to lose weight. Try to make smaller portion sizes. To do this, use the plates of a smaller size. Visually it will seem that you eat the same amount and you won't feel any discomfort.
- READ ALSO: How diet affects mood?