are quick weight loss diet programs that are
or popular at a given time. They generally live to the
of the word
'fad'. Such diets are characterized by a weak
nutrition basis and usually an unproven belief.
Many such quick weight
loss diets have results but since they are not well founded on healthy
functioning of our bodies the results are not sustainable. Weight loss
achieved is usually regained in 95% of the cases.
loss is described as keeping the weight loss for at least a year.
Considering health risks associated with being overweight successful
weight loss is should really be keeping excess weight away for life.
these diets apart from
being fads or weak in nutrition principle.
seven common denominators that characterize them.
1. Emphasize on some foods
Quick weight-loss diet
tend to promote or discourage particular foods
or even entire food groups.
include strict eating guidelines. This
The food groups in contention are the
macro food groups i.e. Carbohydrates, Proteins and Fats.
any particular foods or food groups has the inherent intention to
introduce a calorie deficiency necessary for losing weight.
weight loss is naturally hinged on the fact that if you take less
calories than you need in a day, the body will have to use its stored
However, with the extremity that quick weight-loss
diet introduces calories deficiency, the body ends up reacting
completely in a different way.
In extreme calorie deficiency the body
tends to think it is starving and therefore reacts accordingly. It
lowers it BMR, saves up body fat and instead uses muscle and organ
tissue to provide energy; ketosis. The results are you will quickly
regain weight lost once you start eating a healthy nutritional diet.
2. Do not include exercising
Exercising is key in weight loss; this may not be what most weight
watchers would want to hear. Probably that is why a rapid weight-loss plan
never mentions it, leave alone include it.
Exercising can be used
to introduce, safely, naturally and in a healthy way, the caloric
deficiency required to lose weight. Furthermore, exerting .i.e. use of
energy by doing some physical work is the natural way your body uses
Do not get this wrong, exercising alone doesn’t
lead to weight loss. It leads to weight loss if and only if it results
to use of more calories than calories consumed. The good news is that
there are weight
loss exercising regimes that are easily included in
your lifestyle e.g. walking that can use a lot of calories. The main
problem of exercising is hunger.
After heavy use of calories, the body
demands a refill. Control of this eating impulse is central in
achieving weight loss. Otherwise without this control the result is
that your health will improve and you will feel better, lower your
stress levels, but unfortunately still maintain your pounds.
All the macro nutrients .i.e. Carbohydrates, Proteins and Fats can
provide the body with calories. Fast
weight loss diets develop claims
around these macro nutrients without taking into consideration
lifestyles, activity level, food availability and healthy nutrition.
Carbohydrates are widely accepted by experts as the body’s
preference for supplying energy/calories. In the presence of good
nutrition and enough calories, proteins are mainly used for repair of
body tissue and organs.
The good fats are also necessary for optimal
health in supplying some energy and essential fatty acids. The exact
ratios of these macro nutrients will vary with lifestyle, health status
etc. But always remember that the default setting of your body is to
first supply energy with whatever you eat, then repair tissues and
finally store excess calories.
In most developed countries e.g. U.S,
Europe, it is recommended that most of your calories be from
Carbohydrates (55%), then Fats (30%). Proteins (15%) will then be used
by the body for maintenance of tissues and growth.
Drastic changes of
these ratios, for example Proteins at 40%, could have negative effects
like straining the kidneys.
Research on the other hand has shown that
weight that has been lost very fast is regained in about a year. Weight
loss of more than half a pound to three pounds on the higher side, in a
week, are not sustainable and are not kept off. A successful weight
loss should be able to keep off the lost weight for at least a year.
Though a pyhsiological possibility fast weight loss
5. Quick weight loss diets
are nutritionally unhealthy
With emphasis on some foods, a user of these diets will by default be
eliminating some nutrients from their foods and in some lesser extent
overloads. Likely eliminations are Carbohydrates, Fats, Vitamins and
Phytonutrients. Overloads can be Proteins and Minerals.
For example, a
low fat diet may interfere with absorption of fat soluble vitamins,
Vitamins A, D, E and K. A low Carb diet on the other hand may have
insufficient Vitamins and Phytonutrients found in ‘good
Carbohydrates’ like whole wheat.
Likewise high protein diet
may overload the body with excess proteins. Resulting complications
include Osteoporosis. This may occur because proteins are not stored in
the body. In the absence of any other use, Proteins are eliminated.
Calcium is used to eliminate Proteins, so more Calcium would be used to
eliminate greater quantities of excess Proteins. In the absence of
enough dietary Calcium, the body uses Calcium from bones.
6. Encourage caloric intake
that is far less than optimal
diets do this in an attempt to attain quick results.
However the danger is in under fueling your body. Due to lack of enough
energy, you end up being sluggish, and fatigued as well as highly
Apart from the unhealthy consequences of low calories, this
feeling can be highly de-motivating. Weight loss requires great
commitment and quick weight-loss diets can be very discouraging.
7. Do not involve lifestyle
Weight loss will always, with rare exceptions, involve adjusting
lifestyle. Most quick weight loss diets can not be used for a long time.
Apart from being nutritionally unhealthy they are hard to keep. And
once you stop using them your weight bounces back. So weight regain is
Well then, if quick weight loss diets are less than
ideal, then how come they are so popular? This has been a fascination
of many. Proponents of such diets tap into YOUR need to
get results fast. However the truth is, you did not put on those pounds
in 2 weeks, naturally you will not always loose them in two either.
is especilally true when it comes to losing belly fat. If you want to
lose belly fat and get a flat stomach or even six pack abs you will
need to Go Beyond Calories. You need to go beyond the usual weight loss strategies. To do this you will need two things, just two things. These two are...
content is reviewed periodically and is subject to
change as new information on weight loss becomes
available. The information is intended for
educational purposes only. Please
consult your healthcare provider before beginning
any kind of weight loss program