In this article we will analyze what
is a low-calorie diet, what is its effect on the body and
how it can be effective for rapid weight loss. So,
let’s start
Metabolism is the process by which your body turns
food and drink into useful energy.
Even when you are at rest, your body requires
energy for such mandatory life processes as
respiration, digestion, blood circulation and the growth of new cells.
The amount of calories your body burns by doing these
involuntary processes called basal metabolism or
basic metabolism.
Contents
Low-calorie diet and physiology
On average, your basal metabolism is from 60
up to 75 percent of the calories you burn every day. Which means
if you follow a low-calorie diet, that usually
defined as less than 1200 calories a day, your basal metabolic rate
substances slow down and metabolic adaptation process takes place
organism.
This decrease in metabolism helps to reduce the amount of
calories that your body needs to fully perform
basic functions, and saves fat reserves. Celebration –
hunger
People who overly restrict themselves regularly go through a cycle
который носит название праздник – hunger. When you eat very little
food, you start to lose weight, but your fat reserves, as not
paradoxically, will grow. Этот процесс называется hunger. When you
stop the diet – the holiday stage comes – you start again
eat well and gain weight.
But this weight gain is already happening much faster than
earlier, due to the increased content of fat reserves in the body.
Returning to a very nutritious diet, you lose weight
again (due to fluid and muscle), but your fat reserves are even more
are increasing. All this is a vicious circle! This process is also called
yo-yo effect.
What is the effect on the metabolism of low-calorie diets?
Leading world nutritionists recommends consuming at least 1200
calories per day to prevent slowing your exchange
substances. Besides, making sure that you eat enough
the amount of calories during the day, you should strive to consume
40 to 50 grams of fat that helps you feel
well fed.
If your metabolism is already slowed, an increase in calorie intake
may lead to weight gain at the initial stage. However, this
weight gain is temporary and usually it returns to normal as soon as
your body gets used to increased calorie intake and metabolism
returns to “normal life.”
Considerations
Healthy and proper weight loss is slow and stable.
process. Contrary to what the media and the Internet
are full of information that “fast weight loss” is
appropriate, many experts believe the optimal pace for
most people average no more than 1–2 kg per
a week
Using hard stress diets is not only bad for your
body, but can also lead to weight gain.
The best way to lose weight is to exercise regularly and
provide your body with enough calories in the form of
healthy foods like fruits, vegetables, whole grains,
low-fat or low-fat dairy products.
