Diet's fail for two main reasons. First, a healthy body and healthy eating are lifestyles created out of long-term healthy habits and not quick fixes. Second, avoiding meals or one of the macro-nutrients (proteins, fat or carbohydrates ), stresses the body and slows metabolism.
Most diets require major calorie deficits.But when our bodies do not have enough food to burn for energy it feeds off muscle (catabolic hormonal response) and lessens the release of leptin which tells your brain it is full with energy to burn.It also releases less lipase and lipoprotein lipase which are fat-releasing and fat-burning enzymes. Thus, our metabolism slows, creating an efficient environment for storing fat. It also creates hormonal hunger cravings for sugar and fat. Binging and overeating result. Our bodies react defensively and automatically beyond even the strongest willpower.
If calorie deprivation worked, in the long-term, people wouldn't weigh more when they stop dieting! Any early “success” of dieting is due to mostly water weight loss and muscle loss (usually around 28% percent). But when metabolism slows and thyroid hormones, T3 and T4 negatively adapt, the weight loss stops.
Hi-protein diets believe eating too many carbs makes us fat. This diet restricts carbs and causes fat to burn incompletely. The fat then fragments and is excreted. Decreased hunger and slow insulin release is said to follow. What does happen is water weight is lost but your body eventually becomes stressed because of limiting too many essential vitamins, minerals and fiber. In the long run, the results can be bone loss, kidney stress, constipation and more fat.
Most diets are expensive and without value. They cause increased food preoccupation. Dieting also hinders growth and development in children.
My weight loss strategy is to raise metabolism with muscle building exercise and aerobic training in combination with balanced meals eaten every 3-4 hours. Only then would I implement calorie cutting if at all. One training adage I believe in is, “you need to get healthy before your body will release fat.”
If weight loss is your goal, a commitment to healthy eating and exercise are required. One to two pounds lost a week is the realistic goal. Distractions and detractors cannot detour you. You'll need support from family and friends. You'll increase your chances of success by keeping records of your meals and workouts. You'll need to be honest with yourself and accountable for what you eat and for your activity level. And, you'll need to enjoy your new lifestyle.
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