Here’s why world’s most popular diets don’t work for women trying significant weight loss


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What diet can help you lose weight

Highlights

  • The Keto Diet, Intermittent Fasting and the GM Diet are the three most popular diets right now.
  • These foods work separately for men and women
  • Understanding how weight loss works helps set expectations and goals

Whether we like it or not, men and women are biologically very different. An important difference is the way men and women use and store fat. Males contain about 3 percent of essential fat on average – 12 percent of females.

Essential fats are a percentage of the total body fat mass that is needed to build core cell messengers, such as steroids, which are essential for insulation, protection of our vital organs, vitamin storage, and effective cell communication. Without these fats, the body does not function properly and our immune and neurological systems are affected.

Women have four times more essential fat. Fat stored in women is actually beneficial for overall health. A baseline of 12 percent of essential fat protects women from type 2 diabetes and even heart disease. This is important to understand because:

It helps you set expectations and goals when you choose weight loss programs:

Efforts for 20 percent body fat are unhealthy

There are three popular diets in the world: Cato Diet, Intermittent Fasting and GM Diet. Unfortunately, these diets are not particularly helpful for women who are thinking of significant weight loss (over 15-20 kg) and maintaining it permanently.

Let’s take a look at these diet plans in detail:

Cato diet

The ketogenic diet is a low carb, high fat diet. Limiting carbohydrates and increasing fat intake can lead to ketosis, a metabolic condition where your body relies primarily on fats for energy instead of carbohydrates. “Women’s body always prevents them from losing fat because it is essential for pregnancy and lactation and it is essential.”

The amount of carbohydrates in the Keto diet is usually less than 50 grams per day, which can cause injury to the body of women. When the amount of carbohydrates decreases, at the beginning of this eating pattern it switches to ketones and fats for fuel, women’s brains and metabolism begin to prevent fat loss. This leads to a complete imbalance leading to hormonal and metabolic changes. Also, the keto-type diet usually works for a short time and can cause side effects such as headaches, dizziness, fatigue, nausea and constipation.

Furthermore, most of the initial weight loss is water weight. Once the body enters ketosis, we begin to lose muscle, become extremely tired, and eventually enter a mode of starvation that actually makes it more difficult to lose weight.

A keto diet does more harm than good to most women, especially if they have underlying medical conditions such as PCOS, irregular menstruation or infertility.

Intermittent fasting

Fasting is a practice that involves the complete abstinence from certain foods for a certain period of time. In recent years, non-stop fasting has become increasingly popular among those seeking to lose weight.

During the study, it was found that although non-stop fasting gave favorable results for people who were overweight or obese, women who tried it had the following negative effects:

Severe mood swings

Extreme hunger

Low energy / fatigue

Obsessive thinking about food

Excessive eating during the day without limited calories

Depression

Anger

Most women experience this type of behavior during the first few weeks of non-stop fasting. It should also be noted that this method limits calorie intake, as it may interfere with their menstrual cycle.

GM diet

The goal of the GM diet is to help you lose weight by focusing on a specific food or food group every day for a week. The GM diet includes a 7-day meal plan. Each day focuses on a specific diet or food group.

While the idea of ​​significant weight loss in a short period of time may seem appealing, the GM diet carries risks that include:

Important nutritional deficiencies: Women who follow a GM diet may not get enough of certain important food groups, such as healthy fats and proteins. These foods may also lack the essential vitamins and minerals that come with eating a variety of healthy foods.

Short-term weight loss: The GM diet is not a sustainable long-term weight loss strategy. A woman can regain weight when she stops following the diet. One reason is that the diet does not necessarily teach healthy cooking or eating techniques that are essential for long-term weight maintenance.

Other risks that are very common and may increase in women within a few weeks include dehydration, headaches, fatigue, muscle weakness and inability to concentrate, in short, a balanced calorie intake – micronutrients such as carbohydrates, proteins, fats and vitamins. And minerals that are essential for pregnancy, lactation and women’s overall health. So it is advisable to eat a balanced diet while losing weight.

(Dr. Kiran Rukadikar, a renowned obesity specialist and weight loss specialist)

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