Fast weight loss can be dangerous, which is why it has to be done correctly. Working with a professional nutrition expert and a personal trainer will both be important for getting results without jeopardizing one’s health. Changes in diet will be needed but to what extent?
Most people have heard about at least a few fast weight loss diets. Some of these could be effective. Others are downright dangerous. Eliminating entire macronutrient groups (carbs, for example) from one’s meal plan is far from healthy. Thus, these diets have to be assessed carefully. Anyone considering such a diet should first read this article and ask themselves a couple of very important questions.
Diets that Cut Back on Sugars and Starches
Cutting back on sugars and starches can be effective. There are dozens of such diets. Sugars, especially added sugar, stimulate the secretion of insulin. With time, this could lead to insulin resistance. Spikes and drops in blood sugar will contribute to cravings and obesity. Insulin is also linked to the metabolic syndrome – one of the leading causes of obesity.
People that cut out sugars and starches from their meal plan can lose up to 10 pounds per week. Still, it’s important to be careful with such diets. Going as far as cutting out fruit from one’s meals is a bad idea. Apart from sugar, fruits contain antioxidants, vitamins and fiber. Fiber is an essential for weight loss. Having fruit as a snack is a great idea.
Individuals that have insulin problems should simply stick to foods that have a low glycemic index. Glycemic index charts can easily be found online. These will result in steady blood sugar levels. The good news is that various fruits and complex carbs (like wholegrain products, for example) have a low glycemic index.
High Fat Diets?
High fat weight loss diets are also becoming very popular. These feature large quantities of healthy fats and proteins. The keto diet is one simple example. Supposedly, it uses the body’s fat burning abilities. The process is known as ketosis. According to some clinical studies, a ketogenic diet can be quite helpful for obese and severely overweight individuals. Other studies, however, suggest that people on ketogenic diet lost all of their results within one year and went back to their original weight.
If a keto diet is chosen, it will have to be carried out under the guidance of a nutrition expert. As already mentioned, the elimination of entire food groups from one’s meal plan isn’t always the best idea. This is the main reason why so many people opt for moderation and slower results. A major diet change could contribute to noticeable weight loss but the results aren’t always going to be sustainable.
Rapid Weight Loss is Dangerous
The body doesn’t burn only fat when subjected to severe nutritional restrictions. It starts burning off muscle, as well. Thus, weight isn’t the best indicator of health. The body’s fat percentage is much more important. Fat can be burned only through moderation and exercise. A fad diet that’s severely restrictive (1,600 calories or even less for women per day) will be ineffective and it will also have health consequences in the long run.
Weight loss diets should be introduced under medical supervision. A professional will keep track of vital signs and progress. This way, weight loss will be safe and sustainable in the months or even years to come.