Why short-term diets do not help also what it BZhU and GI? Dietary educational program, part 2.
It is continued our series of articles of “the Dietary Educational program“. Let`s speak about harm of short-term diets and importance of the balanced food today.
Such popular diets as the Japanese, Kremlin, English diet, Atkins`s diet, the Zone diet and many, many others belong to short-term diets. And though authors of some of these diets assure that it is possible to adhere to them all life (for example, Kremlin or Atkins`s diets), long time is not recommended to keep to these diets, otherwise it is possible to affect the health seriously. Short-term diets are usually constructed on an exception of a certain group (or at once several groups) products, they are not balanced or badly balanced, and as a result of their application you deprive the organism of many vital nutrients. Are especially dangerous in this plan of a monodiet and hunger strike if you apply them longer than one day.
Monodiets are based on the use of one product. Less often in monodiets the use of other products in the small amounts serving as addition to the basic is allowed. Duration of monodiets usually short is also strictly limited. As consumption of some one product is the cornerstone of a diet, they are called most often respectively - apple, rice, buckwheat, carrot, potato, kefiric, chocolate etc.
as a result of a rigid diet you can have a dizziness, depression, irritability, stomach pain, locks. And whether there are all these tortures of results?
All who tried short-term diets, that is diets calculated for a certain term from 2 - 3 days to several months, know from the experience that quickly dumped kilograms also quickly come back, and is very frequent also with an additional weight! Unfortunately, I write all this not only proceeding from well-known opinions, but also having checked completely on myself. Any short-term, a monodiet or hunger strike did not bring in result to the fact that I got rid of excess weight. Yes, I managed to grow thin quite strongly, having tried some modern diet. Having tormented week, two or even month, I with pleasure found desired figure on scales, and began to eat as before. And my weight began to grow moreover quicker again, than earlier. And through some time (at first approximately in half a year, and then quicker and quicker) I with surprise found out that I have an excess weight again, and it even more, than was to a diet. Why does that happen?
Very often we hear that from - for diets the metabolism can go down. And this is true. We already dealt with you that the speed of a metabolism decreases together with weight. But on it business does not come to an end. When you keep to short-term diets, sharply limiting food and creating sudden big deficiency of energy, food from the outside begins not to be enough for an organism. The first that it does, it decides that there came “hungry times“. It as in the wild nature when with arrival of the winter period in which to find livelihood very difficult, many animals fall into hibernation. The organism at once slows down all exchange processes and signals you that you moved less. Therefore when you lack energy, you feel inertly and want to do nothing. Your organism demands that you lay more and did not waste energy to stretch the available stocks until when the food appears. Then the organism starts up own fabrics on fuel. But unfortunately, together with fat both the muscular, and bone tissue is burned.
In the nechal of a diet you very much rejoice when your weight is sharply lost on 2 - 3 kilograms. But at this moment you generally lose liquid and muscular tissue. Loss of liquid is very harmful to your skin which after such experiments begins to wither quicker. Liquid is easily lost, but also quickly and comes back after a diet. But loss of muscular tissue which leads to delay of your basic metabolism is much more dangerous. Muscles consume energy most other fabrics. A day the kilogram of muscles needs about 100 calories. Therefore having lost kilogram of muscles, you should eat daily 100 calories less now.
If you do not reduce the habitual diet, excess calories begin to be laid off in your fatty cages. About 7000 excess calories will be transformed to kilogram of fat. So your weight begins to grow even quicker, than to diets. Many at this moment are frightened the increased weight, are angry with themselves and go on a short-term diet, often even more strict again, than previous. The vicious circle turns out - the more you keep to rigid short-term diets, the quicker your muscular tissue is substituted fatty, and the stronger you as a result recover.
But even eating, not being beyond the corridor of caloric content and without practicing rigid diets, it is not always possible to grow thin. You try to eat less, carefully calculating calories, hunger constant, and weight also does not think to decrease (and in certain cases can even grow). How so? Here it is useful for
to remember such important concept as balance of food. If you monotonously eat, your organism will receive less necessary substances (vitamins, minerals). And other substances, for example glucose (the chief supplier of energy in our organism), you received already much, and it is laid in store.
At your diet whatever it was surely there have to be proteins, fats and carbohydrates. Scientists argue on their necessary ratio. There are several popular beliefs. The most widespread rule says that the ratio of BZhU has to make on weight 1:1:4. Other opinion says: an optimum ratio is when proteins you use 14%, fats of 30% and carbohydrates of 56%. To what ratio you would not adhere, it is impossible to limit or exclude strongly from a diet one of these components. I for example am not engaged in calculations of an exact ratio of BZhU, and just I watch that in the necessary proportions to use necessary groups of products.
For normal activity of an organism various nutritious elements in different quantities are required for it. To receive them in the necessary proportions, it is necessary to watch that at your diet there were products from different food groups. It:
- Bread, grain and leguminous, macaroni, potatoes.
- Vegetables, fruit,
berries - Dairy and the
fermented milk products - Proteinaceous products: meat, fish, bird, eggs and bean.
- Vegetable fats
Nutritionists developed a pyramid of the balanced food in which basis they lie bread, cereals rice and macaroni, and on a top (in the smallest quantities) there are animal fats and sweets (the picture of a pyramid it is possible to look for example zdes:mechta - hozyaiki. ru/130/131/185. aspx).
Of course, is a pyramid average. Perhaps, your organism will need more vegetables today, and tomorrow proteinaceous products. But give preference to natural products, eat more cereals, fruit and vegetables, and your weight will become soon such as you dream!
We already understood what is a metabolism for what to consider calories and what is a caloric content corridor. Understood that in food balance and that such BZhU is important. And, as you saw, the main percent of substances which are necessary for us for food - it is carbohydrates. But also here everything is difficult! Not all carbohydrates are equally useful! And even eating food, it seems, in the necessary ratios, limiting itself in proteinaceous and greasy food, it is possible not to achieve weight reduction if to overeat the easily acquired carbohydrates.
Why it so? All products possess the different glycemic index (GI). This index shows with what speed this or that product is split at us in an organism and will be transformed to glucose.
If the product is split very quickly, then glucose quickly gets to blood, raising the glucose level (sugar level) in blood. In reply the pancreas begins to produce hormone insulin which reduces sugar level in blood and carries out two functions: carries glucose on various fabrics, giving them necessary short-term food and the rest of glucose will transform to fatty tissue, for emergency. Also it does not allow fatty accumulation to be transformed instantly to glucose again to provide to an organism a stock for rainy day. This theory explains also the reason for which at the people suffering from problems with a pancreas and production of insulin, the increased weight.
The index of glucose is equal to 100. The more the product increases glucose level in blood, the its glycemic index is higher. As a result of consumption of products with high GI we feel fast saturation. But also the feeling of hunger comes very quickly since the product is already processed and the organism needs new food. And here products which are split slowly give feeling of satiety for a long time. And due to slow process of processing, all energy which we receive from them is spent at once, during the day, without being laid in store in fatty tissues.
The glycemic index of the same product can change depending on a way of preparation. Fresh products of GI have less, than at boiled or especially fried.
Concept of a glycemic index, and also than is so terrible the high level of glucose in blood, very well and is in detail described at Michel Montinyak. You will find in its books also tables of glycemic indexes of various products (plates of GI can be found and on the Internet - gather in the searcher of GI, a glycemic index).
Much it is unclear how so it turns out that GI for example is much lower than some pelmeni than GI of a water-melon?
the Answer is simple: looking at a glycemic index, do not forget about caloric content! You look: caloric content shows all amount of energy which we receive with a product, considering all components - both proteins, and fats and carbohydrates. And GI shows only sugar level in blood!!!
Therefore at high-calorie, but proteinaceous products, GI will be quite reasonable less, than at less high-calorie, but sweet. (As a rule, it is more sugar usually in carbohydrates).
Therefore for example at GI pelmeni is less than at a water-melon. Just in a water-melon there is more sugar!
How to apply the theory? If at GI product low, but caloric content high - to limit or exclude (usually it is proteinaceous products or fats).
If GI high, and caloric content high - precisely to exclude!
If caloric content low, and GI high (usually sweet fruit or vegetables) - here it is necessary to watch. Such product gives a little energy, but quickly and if at once not to fulfill it - she will go to fatty stocks. Therefore if vigorous activity is supposed then, then it is possible to eat quietly. And if the weakened rest is supposed - is not necessary better. For example, in the evening if there was a wish to eat intolerably before going to bed - better to eat unsweetened apple or a green salad. And if the campaign to the gym or walk is still supposed, then it is possible also sweet fruit (a melon, a water-melon, mango, pineapple) before it to eat or beet salad.
is optional to remember GI of products by heart. It is simple to remember - to avoid the sweet refined products, especially industrial production. To try to eat it is less than sweet. Ate a sweet product - in about 20 minutes went to fulfill (on walk, to play sports, to work in a garden etc.)