Why you will not Permanently lose Weight with a Crash Diet
A lot has been written lately about the so-called success of a crash diet. This is absolute nonsense. A yo-yo effect will be the result of a crash diet. In this article I will explain to you why a crash diet will not work in the long term. In addition, I offer you a number of possible solutions that are justified.
Why does not a crash Diet Work?
A diet is in most cases aimed at a calorie dive towards eating 1000 or 1600 calories per day for men and women respectively. This ensures a caloric intake that is about 40 - 60% lower than you actually burn one day. You can actually already verify that this percentage is unnatural, because you give your body so little fuel that it can hardly burn anything. Experiences show that weight loss is very simple at first, but that weight loss with the week becomes more difficult. While your caloric intake remains at the same level. This does not seem logical, but it is the truth! This response from your body explains why a crash diet does not work.
Suppose you eat 1,300 calories less every day than you actually burn, which means that you eat 9100 calories less per weel than you consume. Knowing that a kilo of fat consists of 9000 calories means a loss of 1 kilogram per week . If you want to lose 10 kilos this would mean that you have to keep this for 10 weeks full, but this simple calculation does not really apply to you! Remember the following:
"Your body gets used to a pattern, it will adjust to this. To lose weight it is important not to let your body get used to your pattern! '
The above means that with a crash diet you bring your body burn to such a low level that you no longer give your body the chance to keep up the burn. Inherent effects of a crash diet are for example:
You lose muscle, because your body looks for combustion 'material' and gets it from other parts of your body.
You lose moisture, while you want to lose fat only
It increases the chance of a yo-yo effect.
It increases the chances of binge eating where you irresponsibly eat a lot of unhealthy food.
It lowers your daily performance.
There is no clear way to lose fat. Losing responsible fat means observing a combination of principles. Before starting this you must be able to discipline yourself. If you can not, leave this article, you will not book a result. When you can achieve discipline, a number of things are important:
Start with a responsible diet plan. Approximately 500 calories less than your body requires, consisting of approximately 50% carbohydrates, 35% protein and 15% fat;
Do not forget to take in sufficient fat (about 15% of your daily calorie intake). It gives your metabolism a boost;
Make sure that the number of calories per day is not unnaturally low, never do this!
Increase your level of exertion, exercise (extra) a few times a week - better an extra workout than eating less !;
Eat in even portions and do this 5 to 6 times a day with an interval of 2.5 to 3 hours; never skip meals! ;
After 3 days you increase your caloric intake to a normal level once! Your body will not get used to the pattern of lower caloric intake in this way;
Have patience with losing weight. Healthy weight loss means losing about 500 to 1000 grams per week , but you will really lose these weights too!
Provide a good ratio in nutrients;
Drink around 2.5 liters of water per day. Drinking water is essential !;
Take your fat percentage as a gauge, not your body weight or derived indicators such as the BMI.