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Diet trends 2012: old failures in a new guise
Scientifically, one thing is certain: diets make you fat and sick - and they can lead to eating disorders. Nevertheless, every year it is teeming with weight loss tips and "new diet revolutions". But all slimming diets always have one thing in common: big promises, k (l) an effect. Because every artificial starvation diet, no matter how glamorous or scientific it is advertised, works on one and the same principle: the dieters have to eat less than they need so that the body uses up its reserves. And at this stage of the "negative energy balance" you lose weight. But then the heavy legacy usually follows: “Diets are detrimental to the health and endanger the people. Those who want to lose weight are kept on a short calorie leash, so that weight loss is forced through an artificial starvation diet. If you release them back into “normal eating life” after the diet, the body regains its natural weight, ”explains nutritionist Uwe Knop,“ and then often the disappointed dieters come back or try a new slimming diet - usually with a higher one Starting weight. "
The reasons for this are now known - the lack of food triggers a body's own “energy saving program”, which leads to the yo-yo effect: after a limited diet, normal eating habits quickly provide fresh fat pounds. Knop generally advises against dieting after critically analyzing more than 300 current study results from 2007-2011 for the book Hunger und Lust (1). Instead, he recommends ruthlessly questioning the degreasing project before tackling the "life task of losing weight":
Why do you advise against dieting? Knop: Diets promise slenderness - but make you fat and sick in the long term and can lead to eating disorders. It is now clear that diets lead to a short-term loss of fat and muscle mass. But when you finish, the slimming cures do the opposite: you get heavier again promptly - due to the rapid fat storage. This is the well-known yo-yo effect. This protects the body from the next famine. In addition, the “withdrawal symptoms of food cravings” can occur during the diet, which results in uncontrolled orgy.
Why do new diets spring up like mushrooms? Diets are a billion-dollar (year) market, playing with the desires and hopes of many women. If any of the previous slimming diets made you slim permanently, there wouldn't be new diets every few months. This shows that diets are useless. Except for the providers who can always advertise new degreasing treatments because the previous ones made the dieters even fatter. It's so easy to get your target group. Actually, everyone should be clear now because of the constantly new "revolutionary diets": Something is wrong here. Therefore, for the sake of your health, do not be tempted by unsustainable slim promises - not even from the upcoming trend diets in 2012, because these are just the old failures in a new guise.
What should those do now who want to lose weight? The most important question that every healthy weight-loss person should answer honestly before starting a diet is: "Why am I so heavy?" Often, it is not the biologically necessary food for life support that is the cause of the extra pounds, but problems in everyday life that cause lead hunger-free food. Dieting is exactly the wrong way.
What do you mean by hunger free food? For example, if you have breakfast from a routine, because it is supposed to be so healthy. Or stuff treats into yourself out of boredom, frustration or loneliness. "Fighting" stress with gluttony - all of that is hunger-free eating. Here the first question applies: "Why do I eat even though I'm not really hungry?" So be careful when eating and unmask the triggers of this "compensatory", "soul-feeding" food. Eliminate these triggers before you even think about dieting.
So first find out the reasons why you eat? Exactly. Go inside yourself and examine your life without shame and shyness: where is the stress, where is the boredom, where are the routines that let me eat without hunger? Why did I put on an emotional protective armor made of fat? When and why do I comfort my soul with food? That's where you should start, because that's where you start - unnatural pounds. Eliminate the causes of hunger free eating and a few pounds will surely go away on its own.
And what about those who really only eat when they are really hungry but still want to lose weight? These people in particular should critically examine your project! Because every body has a so-called setpoint, which is its personal feel-good weight, which is largely determined by the genes. Your body defends this individual ideal weight. So why do you want to lose weight? If, for example, you want to starve yourself from your natural setpoint for optical reasons, for example to get closer to the artificial body ideal of our society, then prepare yourself for a lifelong struggle against your own body. He will defend himself against the forced reduction of his feel-good weight by all means.
But if a man or woman has nevertheless made the "good intentions" "I want to lose weight!" What should they do? Once the decision to fight the kilo has been made, it doesn't matter which diet you lose weight with. Large study analyzes have shown that the only thing that is important is the negative energy balance. So you only have to eat less than your body consumes. This also means: Free eating behavior is no longer possible, you have to control your food intake. It doesn't matter what you eat and when. It just has to be too little - more exercise also helps here, especially in everyday life. But be seriously aware: you will either start a difficult life task or you will gain weight again after you have finished your diet - and probably weigh more than before. Therefore, the decision to declare war on the natural kilos should be considered carefully.
But 60 percent of Germans are too fat. Isn't it generally better to lose weight if you are "overweight" - even if it is the physical well-being weight? The question beforehand is: What does “too fat” actually mean? The 60 percent quoted and all known weight figures are based on the BMI, the Body Mass Index. But this human measurement scale has so many weaknesses that it neither provides knowledge about health or illness, nor differentiates body shapes. The boxing world champion Vitali Klitschko, for example, has a BMI on the border to “obesity” - you can already see a weakness here: the BMI does not differentiate between fat and muscle mass. Miss Dr. Olias from the German Institute for Nutritional Research DIfE already recognized in 2010: The BMI "has had its day". So forget the numbers about the popular “overweight epidemic” - that's nothing more than statistical scaremongering.
But being fat is unhealthy, isn't it? Here, too, the statistics have something interesting to offer: Current analyzes of numerous scientific studies show, among other things, that the “overweight” BMI range between 25 and 30 guarantees the longest life - and a degree I obesity, i.e. BMI 30 to 35, does not increased mortality (2,3). As always in nutritional science, these are just number games without proof of cause and effect. But for the overweight propagandists who are true to statistics, this means the other way around: Whoever stamps people as “too fat” based on these numbers and urges them to lose weight, may well bring them to the grave earlier. A perverse paradox that benefits the billion dollar diet industry in particular. Minister of Health Bahr should abolish the BMI and the propaganda based on it - for the good of the citizens!
What do you advise instead of BMI? The subjective values of satisfaction and comfort factor are more important than unspecific BMI values. If you are satisfied with yourself, enjoy your life, and feel healthy and comfortable, then don't let impersonal measures push you to twist your natural weight - it could not only take a lot of joy out of your life, it could even shorten it! Therefore, when eating, trust your feelings of hunger and desire and not on dietary rules or even diets.
How can you relieve a real feeling of hunger and thus a natural eating behavior? There are two tips. First, forget everything you've learned about healthy eating. This pseudoscientific half knowledge often only disturbs instinct, i.e. hunger, when choosing the food that is personally healthy for you. Secondly, stimulate your biological hunger until you really feel it again. So do not eat according to the time or habits, but wait. For example, if you are not hungry in the morning, then let it go, even though breakfast is often promoted as the most important meal of the day. No one needs breakfast without hunger. When you know your real hunger again, you can also feel the difference between real hunger and compensatory, that is, "mental hunger", which leads, for example, to eating out of boredom, stress or routine. You should avoid that, because it can make you unusually fat.
Last question: How do you think you basically eat healthy and right?
Trust your feelings of hunger and lust instead of listening to dietary rules or popes. The benefits of rules such as eating fruits and vegetables five times a day, drinking two liters of water a day, or eating less meat have not been proven - it is no more than a guess. My critical evaluation of more than 300 current study results from the years 2007-11 showed: Such “popular recommendations” are only statistical gimmicks without any evidence. No healthy person needs this nutritional science and the resulting rules. In general, what you eat when you are hungry is less important than feeling good and enjoying it until you are full. Only your body knows best what good food is for you, nobody else.
(1) Reading sample "HUNGER & LUST" -> Diets make you fat & sick
(2,3) Deutsches Aerzteblatt international -> Morbidity and Mortality in Overweight and Obesity in Adulthood: A Systematic Overview / Deutsches Ärzteblatt -> Study: Obesity prolongs life
Hunger and lust from Uwe Knop