Diets often have significant health disadvantages
Weight loss diets can be a significant burden on the body and often result in a significant increase in weight after the end of the diet. In order to get off the excess kilos, a general lifestyle change is recommended in an emergency.
Many people in Germany have a desire to lose weight. A wide variety of diets are correspondingly widespread. But often the yo-yo effect follows immediately after the end of the diet and those affected again increase significantly. In addition, a diet for the organism can be a considerable burden, which causes the body's basic metabolism to be out of sync for up to twelve months, Professor Ingo Froböse from the Center for Health at the German Sport University Cologne warned the news agency "dpa".
Diets reduce the basic metabolic rate of the organism As the expert from the Center for Health at the German Sport University Cologne explained, a three to four-week diet can bring the basic metabolic rate of the organism out of rhythm for around twelve months. If after the "diet is eaten normally again, the infamous yo-yo effect sets in," says Prof. Froböse. According to the nutritionist, numerous women in particular are making life difficult with the hype surrounding dieting. According to Prof. Froböse, many of them have reduced their calorie consumption to such an extent that they often consume significantly less than 1,000 kilocalories (kcal) per day in the course of their diets, which corresponds to just "two cheese rolls a day". The organism of these women doesn't need more food to meet their energy needs, Froböse explained. The average basal metabolism of women is usually between 1,200 and 1,500 kilocalories (kcal) per day, for men this is 1,800 kilocalories, the expert emphasized. However, this information relates only to the basal metabolic rate that is required to maintain the vital functions of the body such as heart, lung and brain function. According to Prof. Froböse, all additional physical efforts require additional energy. For example, the human body burns an average of around 650 kilocalories within an hour when jogging. The performance turnover includes any energy that is burned by activities such as sports or physical work.
Diets signal the body of an artificial emergency In the case of a diet, the body, which generally strives to maintain as many functions as possible, is artificially signaled an emergency, which generally means that less energy is available for the performance and the basic metabolism is significantly reduced or reduced to that essential functions are concentrated, explained Prof. According to the expert, the diet is "the greatest enemy of the basal metabolic rate." However, a high basal metabolic rate can contribute to the fact that in general it is not so easy to gain weight, because even when at rest the organism burns so much more energy than with low basal metabolism. Therefore, according to the expert, a diet that disrupts the basal metabolism must be assessed critically. In order to bring the basal metabolism back to the previous level, those affected need a lot of patience, emphasized Prof. Demnach that with continuous efforts to rebuild the basal metabolic rate about twelve months after a diet will return to normal. So whoever eats again as usual immediately after the end of the diet will most likely increase significantly, since his basal metabolism is still below the level that existed before the diet, the expert explained. First of all, therefore, an attempt should be made to increase the basic metabolism of the organism in order to lose weight sustainably.
Three steps to successful weight loss According to Prof. Froböse, three steps lead to success. First of all, those who want to lose weight should build muscle mass, because muscles burn more energy than fat tissue even when at rest. For this purpose, the expert recommends, for example, strength training in the gym, in which muscles are specifically trained for strength. In addition, those affected should increase their basic metabolic rate with endurance training, explained Froböse. Because endurance sports such as running, swimming or cycling increase the number of tiny cell power plants (mitochondria) that are responsible for the energy supply to the cells, which also contributes to increasing the basal metabolism. The higher the number of mitochondria per cell, the more energy they can produce, whereby the number of tiny cell power plants per cell can be increased by up to 100 percent, explained Prof. As a third step towards sustainable weight loss, the expert named the orientation of the food intake on Bio-rhythm of the metabolism. Three meals a day with a five-hour break in between meet the body, Prof. Froböse continues. According to the expert, snacks are best avoided and, with regard to the different meals, Prof. Froböse explained that particularly many carbohydrates should be consumed in the morning, nutrient-rich food should be preferred at lunchtime and protein-containing foods should be served on the plate in the evening. This means whole grain muesli and whole grain bread in the morning, vegetables, fish or meat with side dishes such as potatoes or rice at noon and eggs, turkey or salad in the evening, the expert explained.
Other disadvantages of diets to be feared If those affected have raised their basal metabolism to a normal level, food intake can slowly be increased again without having to fear weight gain. Because the organism burns more calories again and the additional kilocalories do not automatically result in additional fat deposits, emphasized Prof. According to the expert, the widespread dietary craze should finally be put to an end, since the desired weight loss is often short-lived however, negative consequences for the organism persist in the long term. Not only does the basic metabolism mentioned by Prof. Froböse play an important role here, but also, for example, the pollutant concentration in the organism. For example, experts in the "International Journal of Obesity" magazine had warned in September last year that the loss of weight, the concentration of chemical, potentially harmful substances in the body increases significantly. These include, for example, the dioxin-like polychlorinated biphenyls (PCB), which are generally rated as carcinogenic. Long-term weight loss offers clear advantages over a strong weight reduction within a short time, as can be achieved with many diets, according to the experts in the "International Journal of Obesity" (fp)
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