Successfully losing weight or not, it's not about the lottery!?
Obviously follow the online menu, obviously follow the weight loss method in the market, but why there are no results at all? Why does it bounce back after a successful weight loss? Losing weight is indeed an advanced science, and it’s easy to feel discouraged.
Do not give up! Let us answer your weight loss doubts first.
Six common weight loss myths
Can exercise after binge eating stop pounds from gaining?
"Calorie deficit" is the core concept of weight loss and fat loss, which refers to the daily calorie intake less than the energy expenditure. Weight loss is about whether you burn more calories with exercise compared to calorie intake from your diet. While exercise can help burn calories and build muscle, if you consume more calories than you burn, the excess calories will be converted into fat and stored in your body. Therefore, to lose weight, you must consume about 500 calories per day.
Sharp drop effect of weight loss after three months?
Lots of people lose weight after three months, and the effect gradually diminishes. It is because your body is getting used to the changes it makes when losing weight, such as reduced food portions and increased exercise frequency. The initial effect of these changes is very obvious. However, after about a month or two, your body will adjust itself and adapt to your changes, reducing its effectiveness. It is generally recommended to change the type and mode of exercise, or relax a little for a week and then continue to lose weight, accompanied by diet, so that the body can adapt to the changes again and the weight loss effect will continue.
Can you lose weight successfully by eating only vegetables and fruits for three meals?
Vegetables and fruits are mostly low-calorie foods and contain dietary fiber, which can reduce fat absorption and easily make people feel full, which is indeed helpful for weight control. However, if you only eat fruits and vegetables every day, it is difficult to obtain enough nutrients such as protein and fat. Lack of protein will cause the body to break down muscle, and muscle loss will slow down metabolism, making it more difficult for the body to lose fat, resulting in a fat physique. In addition, high-sugar fruits, such as durians, raisins, bananas, and so on are prone to soaring blood sugar, which is more likely to cause fat accumulation.
Looking skinny but not losing weight obviously?
The key to determine whether a person is fat or thin is the ratio of body fat and muscle. Even with the same weight of fat and muscle, people with higher body fat will appear fatter than those with higher muscle mass because fat tends to be larger than muscle. Exercise can not only reduce fat, but also increase muscle mass, so the weight loss in the early stage of exercise will be less, or even increase. If you lose weight because of muscle loss, your metabolism will slow down, making it easier to regain your weight. Therefore, it is recommended to refer to the body fat rate to check the weight loss effect.
Can losing weight on a diet lose weight faster?
Dieting can indeed make people "thin", but it will also reduce the basal metabolic rate and increase the chance of gaining weight. Moreover, too low calorie intake will cause changes in the metabolic function of intestinal bacteria, increase the number of bad bacteria, and increase the risk of intestinal inflammation. It is recommended that even if you are losing weight, the daily calorie intake should not be lower than 1200 calories, or not lower than your basal metabolic rate, and you should maintain an intake of more vegetables, fruits, and grains.
Can you lose weight by cutting carbohydrates?
Carbohydrates are one of the sources of calories, and excess calories are converted into fat and stored in the body. However, generally speaking, even people who are losing weight, should not completely quit starch, because the lack of sugar will affect the energy operation, and the fat-burning effect will be affected. It is recommended to reduce the serving size, or to eat low-glycemic index (GI) carbohydrates such as brown rice, sweet potatoes, and so on, instead of refined starches such as rice, white bread, and so on, so as to reduce the speed of blood sugar spikes and reduce chances for insulin to convert sugar into fat storage, helping with weight loss.
Pros and Cons of Other Weight Loss Diets
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168 Diet
Prolonged fasting prompts the body to consume stored fat to generate energy and achieve weight loss.
- Weight rebound: If you continue to eat high-sugar, high-fat foods within the 8-hour eating time, resulting in excessive calorie intake, the weight will not lose but gain.
- Muscle loss: If the fitness group aims to gain muscle, a lack of protein and sufficient nutrient intake may cause muscle loss.
- Eating disorders: Without proper dietary guidelines and awareness of your own eating habits, eating disorders may occur.
- Hyperglycemia, diabetic patients
- Pregnant and lactating women
- Patients with eating disorders (e.g., anorexia, bulimia)
- Developing teens
- Drink more water
- Reasonable control of calorie
- Customize the fasting period according to your personal schedule. For example, office workers can start eating at 12:00 noon and finish eating before 8:00 p.m.
Ketogenic Diet
- Weight loss: The ketogenic diet increases the metabolic rate, helps burn more calories, and enables the body to use protein and fat as energy sources to consume fat.
- Appetite suppression: Protein digestion is slow and satiety is stronger, ketogenic diet promotes leptin secretion and reduces appetite.
- Control blood sugar: Improve insulin sensitivity.
- Ketosis Flu: Those who are initially exposed to the ketogenic diet may experience the following symptoms: fatigue, dizziness, headache, mood swings.
- Constipation: Dietary fiber is a type of carbohydrate, and a low-carb ketogenic diet can easily lead to constipation.
- Malnutrition: The ketogenic diet restricts the intake of vegetables, fruits, grains, and so on, which contain essential vitamins, minerals, and antioxidants, and the ketogenic diet lacks sufficient trace elements.
- High cholesterol: Ketogenic diets may absorb more saturated fat, increase low-density lipoprotein, or bad cholesterol, and increase the risk of cardiovascular disease.
- The burden on kidneys and liver: Long-term ketogenic diet may lead to kidney stones and liver disease.
- Not suitable for long-term eating habits: High-fat diet is difficult to adhere to, and a long-term ketogenic diet affects high-intensity exercise performance as well as causing cardiovascular disease, kidney burden, and other health problems.
- Patients with liver disease
- Patients with gallbladder disease or cholecystectomy
- (Previously suffered from) Patients with eating disorders
- Pregnant and lactating women
- The ketogenic diet is mainly used in medicine to treat neurological diseases such as epilepsy, Parkinson’s disease, and Alzheimer’s disease. It is not recommended to use the ketogenic diet for weight loss for more than 4 weeks.
Gluten-free diet
A gluten-free diet can help reduce the consumption of high-calorie foods such as cakes, cookies, burgers, pizza, and so on.
Some gluten-free snacks and desserts on the market only reduce the amount of gluten-free ingredients, but are still high in sugar and fat, so gluten-free foods may not help weight loss, and are even higher in calories than gluten-free foods. In addition, studies have pointed out that a gluten-free diet will reduce the diversity of intestinal flora and the number of bifidobacteria and lactobacilli as well as increasing the number of Enterobacteriaceae (Enterobacteriaceae), and Escherichia coli (E.coli), which affect intestinal health.
- Wheat allergy
- Celiac disease
- Gluten intolerance
Some people suffer from celiac disease, and gluten can trigger an immune response in the small intestine. When eating gluten, it can cause diarrhea and even intestinal inflammation, so a gluten-free diet is required. However, people without celiac disease who follow a gluten-free diet can disrupt the gut microbiome and be deficient in certain vitamins.
