As January kicks off, many individuals in Spain embark on a mission to shed those extra pounds gained during the festive season. In pursuit of rapid weight loss, numerous turn to the conventional ‘miracle diets’: strict, extremely low-calorie plans that may lack essential nutrients. While it’s true that consuming fewer calories than your body requires is key to weight loss, engaging in extreme diets can prove counterproductive.
This phenomenon is not new; strict diets have been around for years but have experienced a resurgence, fueled by the influence of social media. Some diets advocate daily calorie intake as low as 800-1200 kcal for several consecutive weeks to achieve swift weight loss. However, as explained by Christopher Gaffney, a professor of integrative physiology at the University of Lancaster, these extreme approaches are not the optimal solution.
Examining successful cases, a study involving 278 adults with obesity implemented a strict 12-week diet with only 800 kcal daily. The results showed a greater weight loss compared to the group following a controlled diet with gradual calorie reduction. The strict diet group lost an average of 11 kg, while the other group lost 3 kg.
Another study suggested that very low-calorie diets might benefit individuals with type 2 diabetes. Up to 60% of participants consuming 600 calories per day for 8 weeks experienced remission of the disease, accompanied by an average weight loss of 15 kg. Over a 12-week follow-up, participants regained an average of 3 kg, but their blood sugar levels remained stable, and diabetes was in remission.
However, it’s crucial to acknowledge the potential metabolic harm caused by extreme diets. This, in turn, explains why around 80% of diets fail, leading to weight regain or even increased weight. As Gaffney elucidates, metabolism encompasses all chemical reactions in the body, responsible for converting consumed food into energy and storing excess as fat.
Both diet and exercise, as well as hormones, influence metabolism, and extreme diets impact all these components. Consuming significantly less food than usual reduces the energy needed for digestion and absorption, leading to muscle loss. Together, these factors reduce the basal metabolic rate, causing the body to burn fewer calories at rest.
In the short term, extreme diets can induce fatigue, reducing regular activity and exercise due to decreased energy availability. In the long term, these diets can bring about hormonal changes, elevating stress hormones like cortisol, potentially leading to increased fat storage instead of burning.
Strict diets can also lead to reductions in T3, a hormone produced by the thyroid gland crucial for regulating the basal metabolic rate, the energy needed for vital activities. Long-term T3 impact may result in hypothyroidism and weight gain.
Why a Gradual Diet is the Best Approach In the pursuit of weight loss, progressive and long-term strategies prove to be the most effective. Gradual diets have demonstrated greater sustainability and adherence over time, with a lesser negative impact on the basal metabolic rate compared to strict diets. Additionally, these diets maintain sufficient energy levels for physical exercise, aiding in weight loss.
Gradual diets also better preserve the function of mitochondria, the “energy powerhouses” of our cells, which burn calories in our muscles. Ideally, a diet allowing for a maximum weight loss of 0.5-1 kg per week is recommended. The daily calorie intake depends on various factors such as initial and target weight, level of physical activity, age, and gender.
Certain foods can help maintain metabolism during a diet. Fats and carbohydrates require fewer calories for digestion compared to proteins. High-protein diets increase the metabolic rate by 11-14% above normal, while high-carb or high-fat diets only increase it by 4-8%. Hence, it is advised that around 30% of calories consumed during weight loss come from protein.
Moreover, protein-rich foods induce more satiety. A study suggested that consuming 30% of calories in the form of protein resulted in approximately 440 kcal less intake compared to only 15% protein-dependent calories. Participants who consumed 30% protein calories lost 5 kg of weight in 12 weeks, with 3.7 kg in fat.
While quick results from a strict diet may be tempting, the medium and long-term consequences do not seem worthwhile, given the potential disruption to the basal metabolic rate. The best option is to avoid haste, gradually reduce calories, consume fresh foods – including a significant percentage of high-quality proteins – and, of course, engage in strength training exercises.
Conclusion In conclusion, sustainable weight loss is a multifaceted journey that goes beyond quick fixes. Opting for gradual dietary changes, incorporating exercise, and focusing on nutrient-rich foods are essential for long-term success. The key is to strike a balance that promotes weight loss while maintaining overall health and well-being. Health experts in Spain emphasize the importance of adopting a holistic approach, steering clear of extreme diets, and embracing lifestyle changes that contribute to sustained weight management. Remember, patience and consistency are the pillars of a successful weight loss journey.
