Many people think that rapid weight loss leads to a rapid recruitment of pounds after quitting the diet, and slow, on the contrary, helps to keep weight. A recent Australian study has refuted this view, writes the edition “Lifehacker”.
One group of subjects lost weight in 12 weeks and another for 36. Then those who lost more than 12.5% of initial body mass, was waiting for the 144-week program to maintain the weight loss.
The result 70% fast houdetsi and 72% hadiseh gradually gained all the weight dropped. However, in the first group to lose 12.5% of body mass has been able 81% of the subjects, and the second only 50%.
It turns out that rapid weight loss effective slow.
Dr. Donald Hensrud of the Mayo clinic advises losing not more than 0.5-1 kg per week. According to him, during the too fast weight loss people often get not from fat but from water or even muscle tissue. After all, in the short term is difficult to burn a lot of calories.
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In addition, rapid weight loss may have other negative effects. Listed them in his article, Dr. Michael Dansinger:
- Stones in the gallbladder. From this disease suffer from 12 to 25% faster thinner people.
- The lack of nutrients.
- Problems with the menstrual cycle.
- Hair loss.
So, in order not to harm your health and lose more fat, lose weight maximum per kilogram per week.
If you count pounds in a week is a fast result (8 kg in two months), which allows you to form good habits and keep the weight permanently. Now let’s talk about how the right diet.
How to diet and how to calculate calorie
Since one kilogram of fat contains 7 716 calories to lose weight per kilogram per week, you need to create a deficit of 1,100 calories a day.
Two-year American study showed that health and not harm the rejection of 25% of the calories. Therefore, if your current diet is less than 4 400 calories, create a deficit, not only through diet but also through physical activity.
For example, you can reduce your daily intake by 500-600 kcal and add an hour and a half of calm Jogging or other physical exercises.
It is also worth considering the amount of protein, fat and carbohydrates (PFC). This is especially important for those who want to lose fat and to keep most of the muscle mass.
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How to calculate PFC and the amount of protein
Research medical school of the University of Washington showed that a high protein diet helps to reduce weight even without restrictions on calories.
The diet of the subjects, 30% consisted of protein, 20% fats and 50% carbohydrates. People consume less calories without any restrictions and in 12 weeks dropped about five pounds.
Favor protein-rich diet confirmed by scientific paper in 2015. It is stated that a daily intake of 1.2-1.6 g of protein per kilogram of body weight reduces feelings of hunger and helps control weight. While muscle mass is maintained and the fat, on the contrary, disappears.
Add in the diet more protein: 30% of daily calorie intake or 1.6 g per kilogram of body weight.
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The ratio of fats and carbohydrates
Contrary to popular belief, the recruitment of extra pounds do not blame the fat, and carbohydrates. Therefore, low carb diets, usually more effective.
Participants in the study, sitting on a low carbohydrate diet for six months lost 5.8 kg, and those who followed the diet low in fat, only 1.9 kg.
In the study Stephen Sondaica people on a low carbohydrate diet for 12 weeks lost 9.9 kg and on a diet with reduced amount of fat and 4.1 kg.
Similar results were obtained in 2009: a 12-week low-carb diet allowed you to lose 10 kg, a diet low in fat and 5.2 kg.
In addition, low-carb diet beneficial the risk of type II diabetes.
In studies Samahi and Sondaica used diet with the consumption of 20-40 g of carbs a day, the study of Veleka carbohydrates accounted for 10-12% of total calories.
If you want to quickly get rid of extra pounds and ready to completely abandon the sweet and starchy foods, try a diet with a ratio of PFC 30-60-10 or 30-50-20.
Diet with a ratio of 30-30-40 BDIM or 30-25-45 will allow you to add the diet of cereals and pasta, some bread, dried fruit. But the results will have to wait longer.
Remember that the main thing in diet is to observe it. So try different ratio of proteins, fats and carbohydrates, and select the most comfortable for you.