Despite the effort, cannot lose weight? Have already done several diets and not seeing results? Find out why there are some diets that make you gain weight.
The world of diets is a theme much explored currently, and the concern with health and appearance, something increasingly valued by contemporary society. In this context, arise the different diets, very appealing, with the promise of rapid results and significant, but that can sometimes lead to a recovery higher weight to the initial, or turn out to be diets that make you gain weightmore than lose it.
On the other hand, it is important to highlight that even eating healthy food, it is possible to not lose weight, because being healthy or not, all foods have an energy value associated with it, which may be high and hinder weight loss.
This is because, for there to be loss of weight, the important principle is always the same: the occurrence of a negative energy balance, in that the calories ingested are less than the spent. If this imbalance does not happen, there will be no weight loss. This may be one of the points that may be failing.
HOW DIETS CAN MAKE YOU GAIN UNWANTED WEIGHT
By definition, a diet corresponds to a diet plan restrictive, that, in many cases, has cut considerable calories ingested.
In this perspective, and although the initial result be the loss of weight, the following trend is the stagnation of this loss, and possibly a new weight gain, due to the famous process of metabolic adaptation.
In fact, the weight loss and energy restriction trigger a series of adaptations of the organism, culminating in the decrease of the basal metabolic rate and increased appetite and food intake.
This metabolic adaptation is based on three fundamental pillars: adaptation, hormonal; changes in energy expenditure; and theincrease of the efficiency of mitochondrial.
Ns-adapting hormone, there are some hormones that play an important role in the regulation of body composition, food intake and energy expenditure, including the thyroid hormone, leptin, insulin, ghrelin, testosterone, and cortisol.
The adaptation hormone to feed restriction involves the decrease of thyroid hormone (especially T3), leptin, insulin and testosterone, and the concomitant increase of ghrelin and cortisol, thereby promoting increased appetite, which often leads to binge eating and decrease in basal metabolic rateand lean muscle mass, which lead to stagnation of weight.
In addition, and according to some studies, these hormonal changes persist over time, even after the energy restriction have finished.
In addition to the response to the endocrine, as a rule, tends to occur a loss of lean muscle mass, a fabric metabolically very active. In this way, and even at that the fat mass will also decrease, is a decrease of the basal metabolic rate.
For this reason is that there are diets that make you gain weight. Thus, in order for slimming to be long lasting, calorie restriction should be well calculated and never less than the value of your basal metabolism.
Another aspect crucial it is to not skip meals. If you do this, the body will understand that there is deprivation of food, and these processes are, again, to the top.
FAD DIETS THAT MAKE YOU GAIN WEIGHT
In spite of being very appealing to a faster weight loss, the problem is that in any diet too restrictive, as the majority of the diets of fashion, still promotes visible results in the short term, as a rule, these results are shortly lasting. Just to resume a feed more flexible and the weight that lost did not take long to appear.
Within these fad diets, it is possible to emphasize the diet detox, gluten free diet, the paleo diet (in its most restrictive), the soup diet or fruit, among others. In general, any diet that is cross-cutting and applicable to a lot of people and it is not the custom in each case, you will not have lots of prospect of success, for the ongoing compliance to the diet is the main responsible for the results of the same.
This is because all diets can be diets that make you gain weight if they are not fulfilled and if they are not minimally meeting the lifestyle, the routines and tastes of the person.
THE CONS OF THE DIETS, THE SO-CALLED “MIRACULOUS”
On the other hand, many of these diets, “miracle” that promote loss weight sudden, can lead to health risks, by being too restrictive or exclude certain foods that provide essential nutrients to the body or even groups of foods, at the expense of others.
In the long term, the trend is to re-gain the weight lost (and/or some more), but in the form of fat, which is harmful for the health.
Thus, the ideal is to seek the advice of a registered dietitian, who can create an eating plan suited to your needs, and to reconcile its power with the regular practice of physical exercise to facilitate weight loss and allow the existence of long-lasting results.
THE IMPORTANT FACTORS FOR THAT THE DIET DO NOT GET FAT
As mentioned previously, even doing a healthy diet, moderately restrictive, and with the inclusion of food nutritionally rich and interesting, you may not be able to lose weight because the energy value of their meals (only healthy foods!) can be too high for your needs.
Explaining better, the energy value of a meal is influenced according to the ingredients used, the quantities and the method of cooking, factors which do vary considerably this value.
Let’s take as an example, a meal or recipe that uses the same ingredients, but these are cooked in different ways (ex. fried vs baked) or are present in different amounts. Only this change will increase or decrease the energy value of the meal.
On the other hand, using the same quantities and the same method of cooking, but by structuring your meals around foods such as dried fruits oleaginous, peanut butter, avocado, oats, olive oil, fruit juices, natural coconut oil, fatty fish, among others, that provide a high energy value, you can induce you in error and leads you to ingest more calories than you want.
As such, even in the context of a healthy diet, the key word that still prevails is “moderation”, because only thus will be able to maintain a diet that promotes your health and to lose weight in a healthy way and balanced, ensuring the intake of all the essential nutrients!