Text/Editor of Department of Clinical Nutrition, West China Hospital of Sichuan University/Source of Zhao Yanan/West China Hospital of Sichuan University
[Sohu Health] always feel that women are the hardest and best in the worldThere is not one of the creatures that enter.
After all, 365 days a year, there are 200 days I am trying to go shopping X Bao X Dong, 250 days I am trying to wash my hair and bangs, 300 days I am trying to beautify the whole face, there are 350 Every day I am trying to lose weight, and for the remaining 15 days, I am trying to make various weight loss decisions...
Well, although I understand everyone’s confidence in wanting to be healthy and slim, and also understand everyone’s determination to become beautiful, I really don’t understand Those stupid people who count on the net celebrity diet to lose weight can lose weight.
Yes, we are talking about the ketogenic diet, Atkins method, meal replacement method, light fasting method... Today, we invited Jing Xiaofan, a nutritionist from the Department of Clinical Nutrition, West China Hospital of Sichuan University, to take a look at these net celebrity diet weight loss methods!
We have divided the current popular net celebrity diet weight loss methods into four types, come and take a look.p>
It’s very simple, thisWeight loss is purely hungry.
The "no food after lunch" means that after eating in the morning and noon, you will never eat again on that day;
The "seven-day weight loss method" is based on various online For example, drink some soup and some fruits on the first day, soup + vegetables on the second day, and more fruits on the third day than the first day... The most sinister thing is that you can’t eat some beef until the sixth day. It is also an infinite cycle of vegetables, fruits, and soup... It is said that people who strictly follow these two ways of eating will lose 2-3 catties in a week.
Huaxi expert: Whether it is really thin or is it psychologically comforting, but it is really dangerous to lose weight in this way!
① Eat more
Three meals a day likeIf one of the meals is not eaten at all, most people will feel that they are ridiculous, and eat more with vengeance when eating the next meal.
②The muscles are missing
If you don’t eat for a long time, the glycogen stored in the liver is almost exhausted, and the blood sugar will be too low. Glucagon The secretion will increase, and gluconeogenesis will be activated to maintain blood sugar stability. One of the most important pathways of gluconeogenesis is to consume muscle protein to convert it into blood sugar.
Don’t you understand? It means that if you don’t eat for a long time, your body will consume your muscles (yes, the bubble meat is still left, it only consumes lean meat) to maintain the normal functioning of the body. Friends who have passed the body should do I know that if you want to train your muscles, that's really annoying, but it's much easier to consume muscles, just a few hungry.
③ReduceThe more fat you are
When you are hungry, the body will reduce the level of thyroid hormones and protectively lower the basal metabolic rate to ensure the energy needs of basic life activities as much as possible. And the lower your basal metabolic rate, the fewer calories you consume every day. Even if you eat less than before, you consume less, and the more you lose, the more fat you are.
④The body gets worse
Hunger will cause the level of cortisol to rise, leading to muscle breakdown and fat redistribution, making you likely to become centrally obese At the same time, cortisol can also suppress immunity and make people vulnerable to illness. This is why some people lose weight by being hungry, and then they catch a cold and then they feel dizzy! (I believe you can match a bunch of people around in your mind now!)
Look at these two pictures At a glance, you can probably understand that this type of weight loss method believes that the main cause of obesity is carbohydrates. As long as this part of the intake is restricted, weight loss is much easier. Specifically, it is to tell everyone not to eat rice, Noodles, steamed buns, etc., but all kinds of chicken, duck, fish, beef quack can be eaten open.
Compared with the previous type, this type of weight loss method is much happier, but it can really be thinner. It doesn’t stick to the dripping points of rice, noodles, and can’t the body still survive?
Huaxi expert: Well! For most people, this method is not suitable or safe without the guidance of professional medical staff. Beware that if you don't lose weight, your body may accumulate a lot of diseases!
①The symptoms of poisoning cause cardiovascular disease
Although carbohydrates, The three major nutrients, fat and protein, can be burned for energy, but the safety is different. Carbohydrates are the safest and the fastest burning, and fat burning is half slower than carbohydrates.
So, if you don’t eat carbohydrates at all,Fat is too late to be completely burned, and a large number of ketones will be produced, and adverse reactions such as hypoglycemia, hunger, flushing and rapid heart rate, skin itching, rubella and constipation, etc., may also cause cardiovascular diseases over time.
The blushing heartbeat is not only because of love, but also the symptoms of poisoning caused by weight loss.
②Injury liver function
Under normal circumstances, subcutaneous fat must first return to the liver through the blood circulation, and then be distributed by the liver to the places where energy is needed through the blood circulation, and you completely reject carbohydrates. In the case of eating a large amount of fat, it will increase the liver Work burden, causing liver damage, and more likely to get fatty liver and liver cirrhosis.
③Increase the burden on the kidneys
Because eating more meat, the body will There is a large amount of protein, and burning a large amount of protein to supply energy to the body will increase the burden on kidney excretion.
As there is no relevant research, we don’t know at present, after a period of such a weight loss diet, will the body become worse when returning to a normal diet? Can the effect of weight loss last for a long time? These are unknown risks. Maybe you are willing to gamble with your body?
Huaxi experts: Whether you buy it on a purchasing agent or a micro merchant, whether it is from Korea, which is known as Japan The United States is still the most suitable for China’s national conditions. If you want to use these, you don’t know if there are manufacturers or no manufacturers, clean or unclean, whether there are any crooked flour/biscuits/soups instead of three meals a day. It's really big!
We have said many times, healthy The diet is a combination of a variety of foods, almost no one kind of food can provide all the nutrients needed by the body (except breast milk, but it can only meet the nutritional needs of infants within 6 months), andThose who say that a bowl of soup and a pack of biscuits can provide you with a day's nutrition and energy, and suffocation is all for you! For a long time relying on meal replacements like this, malnutrition will definitely occur.
②Illegal drugs may be added
You may not think that some merchants who have lost morals, in order to allow people who eat meal replacements to lose weight quickly, they have added Some illegal drugs can cause damage to the liver, kidneys and the entire immune system.
To be honest, hospitals also have so-called "meal replacement powders", but their professional name is formula foods for special medical purposes. They are specially given to hospitals who cannot rely on eating various chicken, duck, fish, eggs and other meats. Vegetables, fruits and vegetables are prepared by patients who maintain nutrition, and almost all are prepared by professional nutritionists under aseptic operation according to individual conditions. And the meal replacements you buy, dare you say that they can be so professional? ! Ghosts believe!
The light fasting method has recently been praised by many people. It means that within 1 week, I choose two non-consecutive days to control the diet. For these two days, girls consume 500kcal a day, boys 600kcal, and eat normally for the remaining 5 days.
Huaxi expert: To be honest, I have seen so muchThe net celebrity diet weight loss method, this is considered a little more reliable, it is a normal diet for at least 5 days, and it is more acceptable to everyone, and it has less impact on the body's basal metabolic rate, but it is not perfect. of.
①Light fasting≠not eating
This is used by many people The misunderstanding of the time is that some people will not eat at all for the two days, and then it will return to the situation that we said just now that the more fat, the more various diseases may come to you.
②Not a person Everyone is suitable for light fasting
not these six groups of people If you want to try this method, our dietitian gave the girls two light fasting recipes for 2 days. As for the boys, you should eat a little bit more!
Currently, the recognized effective and safe way to lose weight is-low-energy balanced diet + aerobic impedance combined with exercise.
First of all, pay attention to the speed of weight loss.
Healthy weight loss is definitely not a roller coaster. You can lose seven or eight catties in one week, and rebound even more if you don’t control it. Therefore, the healthiest weight loss rate is a constant rate, an average of 1 jin-2 jin per week, 4 jin-8 jin a month is more appropriate.
Secondly, it is necessary to steadily lose body fat, not reduce the water in your body or even consume fat.
Take 1 kg of weight as an example: 1 kg of weight is almost 7000-7700kcal, one weekIf you want to reduce it, an average of 1000kcal will be consumed every day, and this 1000kcal will be achieved by eating 500kcal less + exercising 500kcal more.
Think about it this way, isn’t it that difficult?
Again, you should pay attention to these aspects of eating during weight loss:
1. Choose more high-protein foods with a strong feeling of fullness, and High-fiber foods with low energy density.
For example, you can eat 250ml of milk a day, 1-2 boiled egg whites, 500g vegetables, 50g lean meat, 50-100g soy products, etc. Eating these things is not good for banning hunger and gaining weight. The goal of reducing 500kcal by eating is achieved in one ha!
Of course, this is also to ask you not to drink milk tea, eat and burnIt's only useful if you grill and tweak the meat!