5 popular diets that don't work or even harm

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Green coffee, fat-burning shakes, and detox drinks are all conventional marketing. Only a calorie deficit that occurs through physical activity really helps you lose those extra pounds. And most of the fashionable diets that promise fast and effective weight loss not only do not work, but also harm the body. Together with the national project "" we analyze dangerous diets and give advice on healthy eating.

1. Drinking diets

These "lazy" diets are loved because they seem to help you lose weight without additional exercise. However, most of them are absolute evil. On such a diet, you can consume water, juices, smoothies, pureed soups, broths and liquid milk. It is also forbidden to chew. With this trick, fans of extreme weight loss are trying to trick the digestion and reduce the volume of the stomach, so that after returning to their usual life there is no desire to eat in huge portions. In fact, there isn't a single study that confirms that grinding food into a smoothie has any practical benefit to a healthy person.

The daily energy value of such rations ranges from 500-800 kcal. This is not healthy, but a catastrophic deficit. A long-term drinking diet creates a constant feeling of hunger in a person, which can turn into stress and even depression. Unbalanced diets: what to eat to lose weight / Portal about a healthy lifestyle. And she, in turn, sometimes cites G. E. Mazo, G. V. Rukavishnikov, A. O. Kibitov, L. L. Kelin, A. V. Bobrovsky. Eating Disorders in Patients with Depressive Disorder: Pathophysiological Mechanisms of Comorbidity / Advances in Physiological Sciences to Eating Disorders.

How to

The rate of a safe calorie deficit is calculated for each person individually. It is necessary to take into account height, weight, age, physical activity and some other parameters. Experts do not advise anyone to reduce the level of consumption below 1200 kcal - this is the average indicator of energy consumption to maintain the body's work and minimal physical activity. In order not to get confused in the calculations, make friends with mobile calorie calculators and start a food diary. These tools help you calculate deficits and track safe weight loss.

The national project "" will help to correctly determine the calorie content of each dish and build a weight loss system. To do this, get yourself on the Rospotrebnadzor portal. Just fill out the form, and the service will calculate how many calories you need and select a balanced menu.

All products for dietary meals can be bought at the supermarket near the house, and preparation does not require much time and effort. In addition, the system takes into account some chronic diseases, such as arterial hypertension, osteoporosis, diabetes mellitus. Therefore, you will receive a diet that will definitely not harm the body.

2. Mono-diets

A fasting day on kefir, of course, will not harm you. A completely different conversation when one product becomes breakfast, lunch and dinner for a long time. Cabbage, steamed buckwheat and apples are great and healthy, but only in combination with other nutrients.

Thanks to the mono diet, you can really lose weight, but the kilograms will return at a doubled rate. The body, finding itself in a stressful situation, will try to store energy from everything that gets into it.

In addition, a mono diet will leave unpleasant health consequences in its wake. Avitaminosis - mandatory, constipation, diarrhea, exacerbation of peptic ulcer or gastritis - optional, depending on how the base product affects the gastrointestinal tract.

How to

The diet should be varied in the combination of proteins, fats, carbohydrates, fiber, fluids and micronutrients - vitamins and minerals.

The formula for a balanced daily diet looks like this: one protein, one fat, four carbohydrates. Remembering the correct proportions - 1: 1: 4 - can be done with a simple technique. Divide the plate mentally into three equal parts. Two of them should be occupied by carbohydrates, and the third should be equally divided by proteins and fats.

3. Protein diets

These diets became super popular when athletic bodies burst into fashion straight from the gym. The logic is simple: protein is the main "builder" of muscles, which means that you only need to eat it. Cereals, breads and vegetable oils immediately hit the blacklist, and social media flooded with protein-based PP baking recipes.

In fact, excess protein intake and lack of other nutrients adversely affect high-protein diets increase cardiovascular risk by activating macrophage mTOR to suppress mitophagy / Nature metabolism on heart and vascular health. There is an increased risk of unstable plaque formation and sclerotic arterial disease. That is, such a diet for a long time can provoke a heart attack.

How to

Healthy eating in general and effective weight loss in particular means Obesity and overweight / World Health Organization, first of all, avoiding harmful: fatty sauces, fried, overly salty, fast food and sugar. At the same time, the list of foods that you need to eat is impressive and varied.

Don't be afraid of carbohydrates. Cereals, legumes, corn, whole grains, cooked without excess fat provide the necessary energy and do not accumulate on the sides. Healthy fats can be obtained from avocados, nuts, seeds, vegetable oils. Some types of fish are also rich in fats: salmon, tuna, mackerel. Lean meat, eggs, fish, and poultry are suitable as dietary protein.

Also, do not forget about dairy products, which deliver amino acids, fatty acids, minerals and enzymes to the body. Also, be sure to add fruits and vegetables rich in fiber and vitamins to your diet.

4. Medication diets

There is no magic pill for beauty and harmony. Anorectics, fat burners, diuretics, and laxatives will not help you lose weight. The pharmaceutical industry, advertising such drugs, uses formulations that are harmless at first glance: "suppresses appetite", "relieves swelling", "reduces the volume of adipose tissue." However, they all have serious side effects. For example, a diuretic popular among those who lose weight has arrhythmia, general fatigue, fever, and abdominal pain. An overdose of the medication can cause cardiac arrest.

One of the most effective appetite inhibitors is sibutramine. It is akin to narcotic. The drug of the same name and other anorectics that contain this substance in Europe and many other countries due to a huge number of side effects: anorexia, insomnia, anxiety, migraines, serious disorders in the cardiovascular system, mental disorders. In Russia, this drug is on the list of potent and poisonous substances that can be purchased only with a doctor's prescription. Any attempt to order a drug on the Internet can result in serious problems with the law.

How to

Just do not take any drugs for weight loss if your doctor has not prescribed them for you, and even more so do not order such drugs on the Internet.

5. Detox diets

These magic diets promise to cleanse the intestines (and with it the whole body) of toxins and toxins with the help of fasting, juices, smoothies, magic enemas and jars with the inscription Detox. Only here's a surprise: there are no toxins and toxins in the intestines. Cleansing the body / Portal about a healthy lifestyle. If the organ is healthy, then it itself removes everything unnecessary, however, like other natural body cleansers: kidneys, liver and skin. But the constant mockery of the microflora of the gastrointestinal tract can cause serious dysfunction and other unpleasant consequences.

How to

It is necessary to monitor the health of the intestines and digestion in general. But for this it is enough to observe the basics of a healthy lifestyle: do not smoke, do not abuse alcohol, eat healthy food, play sports and drink clean water. If you are constipated or have diarrhea, see your doctor. A comprehensive examination and analyzes will help to identify the cause, a specialist will prescribe a dietary food suitable for you and, possibly, a course of therapy.

How does food affect our body? How much liquid should you drink? How to build a balanced diet and choose food? The answers to these and thousands of other questions are on the portal "", which was launched as part of the national project "". On the pages of the site you will find clear and honest articles about food, up-to-date infographics, research by scientists and many healthy recipes. They will explain in an accessible way how to compose your diet and correctly distribute calories. All project materials are created in collaboration with experts - doctors of medical sciences, academicians of the Russian Academy of Sciences, honored doctors and specialists in the field of dietetics.