Why Is It Dangerous To Starve If You Want To Lose Weight Faster?
Everyone who once decides to start losing weight plans to do it as quickly as possible. We think this way: if I eat a lot and get fat, then I need to eat very little, and I will lose weight quickly. Less is – the thought, in general, is real. But there is very little – harmful and does not accelerate the process of losing weight. On the contrary, starving you do everything to gain more fat. We understand why this happens!
Weight Loss And Fat Loss Are Different Things.
Weight loss and fat loss are different things. Body weight is bones, muscles, connective tissue, glycogen, water, and also the contents of the stomach and intestines, and not just fat. Your body weight is the sum of all these components. You can lose weight but stay with the same percentage of fat. This means that the quality of your body will not improve.
Some diets promise -10 kg per week, offering almost no food during this time. Suppose you stayed on a diet and lost 10 kilograms of weight. But how much fat? In this stress mode, we lose 70% of water, 25% of fat and 5% of protein. So you can lose weight, but this is a tactical win and a huge strategic loss.
How Much Fat Can You Lose A Week In Reality?
To lose 1 kg of fat you need to create a deficit of 7000 calories per week. This means that you need to eat daily for 1000 calories less than your norm (by cutting back on food or increasing activity). In an ideal world, where you burn 100% fat (which never happens), it is almost impossible to lose more than a kilogram per week.
In this case, you have to starve or harass yourself with workouts. Actively reducing calories, you will lose fat for a while, but for a long time weight loss during fasting will not work – the body will respond by slowing down the metabolism, and fat loss will slow down significantly: the body will rebuild and learn to survive without extra energy in the new “hungry” conditions.
The Effect Of The Yo The Effects Of Diets And Fasting
You go on a diet with the intriguing name “-10 per week,” for a holiday or an important meeting dreaming of throwing size. Eat bread and drink kefir, and at the same time constantly suffer from a feeling of hunger, lethargy, and irritability. What the brain receives a “hunger comes” signal. He does not know that this is a diet but believes that hunger can cause death, so he does everything to survive at any cost.
To adapt to new conditions, he switches to a lower energy supply, gets rid of muscle mass, as an energetically “expensive” tissue, which is similar to the dismissal of an expensive, but unnecessary, an employee in a crisis. Hormonal changes occur the level of leptin, insulin, and thyroid hormones fall. Reduced activity of the nervous system. This is what is called a metabolic slowdown.
Also, any half-starved diet is not eternal: no one person can spend all his life on one of them. First, there are frequent “breakdowns,” when a person, once in a state of passion, begins to eat everything he sees. Secondly, after the diet, on which they “sit,” people always return to their healthy diet.
Habitual nutrition – what was before the diet, but after a diet metabolism is already lower. That is, in the same constant diet a person will now gain weight. This is the yo-yo effect. Diet-stall, diet-stall, at each turn, the percentage of fat increases, and the percentage of muscle mass decreases.
In a sense, this is an ideal evolutionary solution – the body is reinsured so that its owner, who survived the famine, gains more fat, and has already met the next hunger fully armed. But for us, who live in an abundance of food and immobility, this, of course, is a big headache.
What Else Are Dangerous Weight Leaps?
A separate problem is with the redistribution of body fat in these cycles “weight loss – weight gain.” Fat cells of the body have on their surface receptors – alpha and beta: some are responsible for the breakdown of fat, others – for accumulation. Stimulation of these receptors gives the cells a command to save or give.
Different areas of the body have a different number of different receptors. Fat cells on the chest, face, and abdomen give fat easily, because they have many receptors responsible for its cleavage, and few receptors are responsible for the deposition. Therefore, on a diet in the first place, the fat layer goes from there.
And when gaining weight, the increase in volumes can occur in other places – buttocks, thighs, lower abdomen – these zones have much more receptors responsible for the accumulation of fat and little for its splitting, that is, the opposite.
As a result, the figure only deteriorates from regular starvation diets and breakdowns: the upper part of the body “goes away,” and the volumes of the lower portion – on the contrary, grow.
Both during the diet and after it, the metabolic rate decreases, fat burning slows down, appetite and hunger increase. All this happens to maximally facilitate and speed up weight gain after a diet, and anyone who has broken off a diet knows this from their own experience: it is much easier to gain fat than to get rid of it. And the reason is in our evolutionary past when starvation was a real threat.
If you have a lot for excess weight, it is impossible to lose weight quickly, and the body perceives starvation as a signal to save fat. Only a slow controlled weight loss with a combination of proper nutrition and strength training – the most correct and gives more guarantees that you will reduce the percentage of fat, save muscles, and excess weight will not return.