Does Low Calorie Diet Work?
Few people tend to remain fit all through their life. But for most of us age and lifestyle catches up with our metabolism and makes us unfit and old. First step towards knocking off the unwanted kilos is getting on a low calorie diet. While it works for some but there are more simple ways to melt those kilos and get fit.
What are low calorie diets. They are diets that give you approximately 1000 calories or fewer to eat in a day. This calorie allowance is not based on your gender or physical activity level. Mostly they are one diet plan that fits all kind of a routine. Besides the calories you only get to eat very selective kind of food which contains no fat or carbohydrates and are largely focused on protein & fiber to help you lose weight. Before we go deeper into low calorie diet let us understand what the reasons behind weight gain are.
The weight gain usually happens over a certain period of time. This can be largerly attribute to not focusing on eating right and not being physically active. not exercising or simply – not making health and fitness a priority. If you know the reasons that have resulted in weight gain then working on those factors could help you lose those pounds again. But does it actually work this way or is there more to losing weight than just eating food.
Lifestyle has a major impact on your weight loss efforts. Weight gain can happen due to many factors other than just eating food. Your sleeping patterns, stress at work, changing eating patterns, hormonal change, skipping meals, alcohol consumption, smoking, no workouts, sedentary work life, leisurely lifestyle etc. The list can go on and on and there innumerable such reasons which might seem small, but all add up to have a huge impact on weight management.
Maybe a low calorie diet is the not the right answer to your weight loss. Its not the quantity but the quality of food you eat that matters. Since the weight gain happened over a period of time you need to know that short term strategy of low calorie diet might get you some weight loss in short term but the side effects outweigh the short term gains i.e disappointment, poor health and weight gain in the long term.
Do you know our body is a fat storing machine. If we eat too much it starts storing it as fat but if we eat too little even then it starts storing fat. Our body’s are wired to go into a survival mode as soon as you cut down your calorie intake. They learn to survive on minimal and that is why when you go back to eating regular calorie diet you tend to gain the weight back again.
Another challenge of being on a low calorie diet. You kick start the diet by losing weight very fast but suddenly you will hit a wall commonly known as a weight loss plateau. When you start cutting down your calories the body gets needed energy by releasing its stores of glycogen, a type of carbohydrate found in the muscles and liver. Glycogen holds on to water, so when glycogen is burned for energy, it also releases water, resulting in substantial weight loss that’s mostly water.
A plateau occurs because your metabolism — the process of burning calories for energy — slows as you lose muscle. You start to burn fewer calories than you did earlier doing the same activities. All this effort and then a road block. In retrospect you wish someone had told you to be wiser and not fall for the low calorie diet.
Besides low calorie diets are outdated. People get on a diet to lose weight but land up losing their health. The reason why low calorie diets also fail is because they dont factor in lifestyle changes that are key to sustain weight loss efforts and maintain good health. A good diet should focus on quality of food and also give importance to physical activity.
Exercise plays a vital role in weight management as it helps to improve blood flow and circulation in the body, accelerates metabolism for faster calorie burn and lowers your stress levels. Exercise helps you to use the excess fat stored in your body by burning it. It is an essential part in weight loss and weight management process. If you have never exercised in your life before starting with 15 minutes walk post your meals can help you boost your metabolism.
We have nothing against eating less. Its okay to manage your calorie intake but what you need to ensure is the balance of nutrition in the diet. Just cutting your calories will not boost your metabolism. Infact the right kind of food combinations can help you get best results. So don’t waste your time on low calorie diets that restrict you to eat different variety of foods and force you to eat one kind of food every day.
If you focus on including seasonal fruits and vegetables in your diet, be conscious about how food is cooked you will automatically reduce your calorie intake. Healthy food besides being nutritious makes you full faster and longer curbing your need to constantly reach out for food,
So stay away from fad diets that just focus on cutting down your calories while forcing you to eat insipid food. Instead say yes to diets that control your calories by adding essential nutrients to your daily diet. The idea is to lose weight and not your health.— this article is written by a dietitian @ FitHo
GM Diet Menu | GM Diet Chart | GM Diet Plan
The GM Diet known as the General Motors Diet is a fad diet for quick weight loss program that involves consumption of specific foods per day. The diet itself is very simple. It is a seven day program with very strict restrictions on what can be eaten on each day. This program is designed for a target weight loss of 5-6 Kg per week, while this is an ideal number an average person can look at losing 2-3 kg in a week from this diet. At the same time however, this diet plan may prove to be overwhelming to first time users, as it involves radical change of diet intake that consists mainly of raw fruits and vegetables and reduced limited protein intake.
Here is the day-wise menu for the seven day GM diet plan:
Day One – You are allowed to eat all the fresh fruit you want, with the exception of bananas, which are not allowed. Do not substitute fresh fruit for fruit juice, you are required to eat the whole fruit. Fruits like watermelon are usually recommended in summer and oranges in winter.
Day Two – This is a raw vegetable day. With breakfast as the only exception where you can start the day with a large baked potato with one table spoon of butter. After that, you have to eat any raw or slightly steam it vegetables, but no added salt or sauces. Fruits are strictly not allowed on Day Two.
Day Three – Here you combine day one and day two diet minus bananas or potatoes. You are allowed to eat a mixture of fruit and vegetables of your choice, in any quantity all through the day.
Day Four – you will have bananas and milk. You can eat up to eight bananas and three glasses of milk. For lunch and dinner you add a bowl of soup each. A special soup made from tomatoes, cabbage onions, green peppers, celery and wate— this article is written by a dietitian @ FitHo
Weight Loss Diets
There are various fad diets for weight loss. Atkins diet, banana diet, GM diet to name a few and each of these diets have differnent approach to reduce weight. They work well on the calorie intake but are they providing you with enough nutrition for healthy functioning of the body. Lets understand a few diets and see how much beneficial are they as a weight loss diet.
High-protein, low-carbohydrate diets have been widely promoted in recent years as an effective approach to losing weight. High protein diets typically contain 1g of protein per 1 pound of body weight. Some high protein diets will recommend a percentage of total calorie intake (such as 30% or more).
Drawbacks of High Protein Diet- Excessive protein consumption, particularly animal protein, can result in heart disease, stroke, osteoporosis, and kidney stones- It is difficult to eat 6 small meals through the day especially when you are working or travelling- Too high protein can leads to renal (kidney) failure or stress.- Bone loss is also seen with high protein intake as it creates an acidic medium and calcium carbonate from bone will be leached out to balance the ph level of blood.- Consumption of protein more than the daily dietary requirement of the body results in protein being stored as fat in the body. (more…)— this article is written by a dietitian @ FitHo
Side Effects of Unhealthy Fad Diets
Any average person suffering from weight issue has at least once in their life have given a shot and tried these fad diets. Its natural for anyone to first indulge in self help before they fail, or their situation in some case worsens, that they seek out professional guidance. Take a minute and reflect on what might you have exposed your body to unintentionally.
Most of the fad diets are popularly termed as “yo-yo” diets that give you a short term solution to quick weight loss but do not guarantee any long term sustenance of the weight loss. Besides it deprives body of nutrition resulting in low blood pressure, reduced energy and fatigue. If you continue to under nourish your body with an unbalanced diet your metabolism also starts to slow (more…)— this article is written by a dietitian @ FitHo
Lemon Detox Diet & Raw Banana Diet
[Caution: The diets below are not endorsed by Fitho, since both the Lemon Detox Diet and the Raw Banana diet can be very unhealthy and can have serious health side effects.]
Every season, there is a new fad diet that does the round. This time there are two fad diets in different parts of the world- The Raw Banana Diet and the Lemon Detox Diet.
Raw Banana Diet- Apparently in Japan its such a huge rage that supermarkets and grocery stores are out of Bananas. Infact, Dole, the banana company has increased imports of bananas up to 25% to meet the demand for bananas. We could not find clear origins of this raw banana diet, but what is crazy about this raw banana diet is that people actually believe they might lose weight on it. For the raw banana diet, they want you to start your day with a banana (or as many as you like) with a glass of water at room temperature. Through the day, you can eat anything for lunch and dinner. A 3 p.m. snack is acceptable. No desserts and no meals after 8 p.m. And you have to go to bed by midnight.
How could that make any one lose weight? Maybe most of these people who lost weight on the diet never had breakfast. And eating a good breakfast is a key tool in a healthy nutrition and weight loss plan. So, if you eat 2-3 bananas for breakfast, you’ll fill yourself up for the morning. So, you probably won’t dig into the unhealthy snacking options at work. You’re off desserts in this raw banana diet, so that cuts off carbohydrates with a high glycemic index, that promote fat storage in your body. But you can eat anything for dinner and lunch? What happened to portion control to lose weight. The other key that might work for people is that this diet needs you to eat all meals before 8 p.m, so if you’ve eaten lots of carbs (rice, etc) for dinner, you’ve probably burnt some of it by the time you sleep. Also, since you’re getting enough sleep, it’ll help you manage your weight.
The raw banana diet is an unscientific way to approach weight loss. People who have issues with portion control could gain weight on this diet. The good thing about this diet is it promotes a healthy breakfast and dinner much before you sleep. And its not a crash diet- those are the worst for your health.
Lemon Detox Diet- The lemon detox diet is all the rage in Australia. Beyonce Knowles, on the lemon detox diet apparently had some success, so a huge mass of people has decided to follow it blindly, not considering the side effects of the lemon detox diet. This lemon detox diet has you drinking 6-9 glasses per day, for 5 to 14 days of a special concoction made from Madal Bal Natural Tree Syrup, Lemon Juice, Cayenne Pepper and water. That’s all. This is a starvation diet, that can have serious side effects on your health. This is the mother of all crash diets.
How can someone be nourishing their body with a diet that contains barely any calories, no solids, no protein, minimal fat and inadequate vitamins and minerals. Since your body will not be getting enough calories, it will go into starvation mode, a.k.a. fat storing mode. To maintain your bodily functions, your body will cannibalize on its own muscle. So, instead of losing fat, you will lose muscle and lean body mass, and stay away from the lemon detox diet or the raw banana diet.
Also as soon as you return to a normal diet, your body will be in a mode to store all that food as fat!
Can you imagine how much you would eat after you’ve deprived your body and brain of all that food?