Sensible weight-loss diets and products
Sensible weight-loss diets and products
Sensible weight-loss diets and products
There are numerous different weight-loss programs available today, from low-fat and no-fat to low-carb and no-carb, but which ones allow us to achieve sensible, sustainable, long-term weight loss?
Firstly, it is beneficial to distinguish the difference between weight loss and fat loss. If the mass that is lost is from water, or active musscle mass, then this is not going to positively impact on your general health, or your body shape. It may be important to aim to drop fat mass, rather than weight.
So, how much fat can actually be lost in 1 week? Are you aware that losing 1 kg corresponds with a calorie deficit of 7000 calories? Therefore, to lose 1 kg of FAT MASS in a 1 week period, you would need to burn 7000 calories more than you consume, or 1000 every day. If you are commited to reduce your calorie intake by 500 calories per day and do 45 minutes to 1 hour of physicalcardiovascular activity then you may expect to lose 1 kg per week.
This may appear to be a slow process as some weight-loss programmes boast being able to help you to lose far more WEIGHT than this, but what weight are you really losing and will the results that you achieve actually be maintained long-term?
When following low carbohydrate plans you will be restricting calorific intake, but a significant amount of the weight lost will be water mass, which can lead to chronic dehydration. This is because carbohydrates couple with water when stored by the muscles, therefore if you eat and store less carbs, then you might also retain less liquid. This is not as useful as FAT LOSS.
Low fat programmes also encourage you to limit calorie intake, but unsaturated fats have a number of vital functions within the body, from micronutrient transportation to hormone processing.
By resulting in a calorific deficit greater than 1000 calories every day, 2 things are likely to occur. First, your body may utilise muscle to produce carbs for energy and secondly, your metabolic rate is likely to slow down. This means that your body's capacity to use calories may be affected. Both of these outcomes might affect your ability to sustain a healthy body composition in the future.
So what is an ideal method for sustaining a healthy body weight and body composition long-term?
Physical activity is a critically important component for fat loss and is also necessary after you achieve your ideal body shape. You goal should primarily be to follow a healthy life, instead of hopping from one quick fix plan to the next and exercise (even at lower intensities) must be part of it.
With respect to diet regimes, your body needs all key nutrients, from carbs and proteins to good fat, so removing any nutrient entirely will probably not be the best choice for your overall health. An ideal strategy may be to find a program, or use products, which contains a healthy mix of carbs, proteins and fat and do not encourage that you eat far less than 1500 calories every day. If you want to create a larger calorie difference than this, then do more physical exercise!
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