Why You Will Not Permanently Lose Weight With A Crash Diet

A lot has been written lately about the so-called success of a crash diet. This is absolute nonsense. A yo-yo effect will be the result of a crash diet. In this article I will explain to you why a crash diet will not work in the long term. In addition, I offer you a number of possible solutions that are justified.

Why does not a crash diet work?

A diet is in most cases aimed at a calorie dive towards eating 1000 or 1600 calories per day for men and women respectively. This ensures a caloric intake that is about 40 - 60% lower than you actually burn one day. You can actually already verify that this percentage is unnatural, because you give your body so little fuel that it can hardly burn anything. Experiences show that weight loss is very simple at first, but that weight loss with the week becomes more difficult. While your caloric intake remains at the same level. This does not seem logical, but it is the truth! This response from your body explains why a crash diet does not work.

Suppose you eat 1,300 calories less every day than you actually burn, which means that you eat 9100 calories less per weel than you consume. Knowing that a kilo of fat consists of 9000 calories means a loss of 1 kilogram per week . If you want to lose 10 kilos this would mean that you have to keep this for 10 weeks full, but this simple calculation does not really apply to you! Remember the following: 

"Your body gets used to a pattern, it will adjust to this. To lose weight it is important not to let your body get used to your pattern! '

The above means that with a crash diet you bring your body burn to such a low level that you no longer give your body the chance to keep up the burn. Inherent effects of a crash diet are for example:

You lose muscle, because your body looks for combustion 'material' and gets it from other parts of your body.

You lose moisture, while you want to lose fat only

It increases the chance of a yo-yo effect.

It increases the chances of binge eating where you irresponsibly eat a lot of unhealthy food.

It lowers your daily performance.

Solution directions

There is no clear way to lose fat. Losing responsible fat means observing a combination of principles. Before starting this you must be able to discipline yourself. If you can not, leave this article, you will not book a result. When you can achieve discipline, a number of things are important:

Start with a responsible diet plan. Approximately 500 calories less than your body requires, consisting of approximately 50% carbohydrates, 35% protein and 15% fat;

Do not forget to take in sufficient fat (about 15% of your daily calorie intake). It gives your metabolism a boost;

Make sure that the number of calories per day is not unnaturally low, never do this!

Increase your level of exertion, exercise (extra) a few times a week - better an extra workout than eating less !;

Eat in even portions and do this 5 to 6 times a day with an interval of 2.5 to 3 hours; never skip meals! ;

After 3 days you increase your caloric intake to a normal level once! Your body will not get used to the pattern of lower caloric intake in this way;

Have patience with losing weight. Healthy weight loss means losing about 500 to 1000 grams per week , but you will really lose these weights too!

Provide a good ratio in nutrients;

Drink around 2.5 liters of water per day. Drinking water is essential !;

Take your fat percentage as a gauge, not your body weight or derived indicators such as the BMI.

The Body Reset Diet: Quickly Lose Weight

There are plenty of diets that you could follow, but it does not work to look like the movie stars from Hollywood. Why is it that most Hollywood people look so great? Harley Pasternak has introduced a new diet in the book "The Body Reset Diet ". Celebrities like Karty Perry, Hally Berry and Jennifer Hudson follow this Body Reset Diet. This would work wonders in the field of weight loss

How does it work?

With this diet you will look differently at your way of eating and the functioning of your metabolism. You do not have to go hungry because you can eat enough healthy food. This makes this diet easier to maintain than traditional diets where you limit your caloric intake.

Do you also need to exercise?

Pasternak advises not to exercise during these 15 days. He believes that sports ensure that your body will need more nutrients. You should therefore start eating more than the diet describes. Sports then mess up the diet plan. Replace intensive sports sessions with a peaceful sport, such as a leisurely stroll.

The 3 phases

The diet consists of 3 phases of five days per phase. The weight loss starts on the first day of the diet. During the stages you eat five times a day consisting of three meals and two snacks. The meals consist of smoothies in the beginning. The smoothies in the book stimulate weight loss, because they are nutritious and satisfy the hunger.

Phase 1

In the initial phase you eat three meals, breakfast, lunch and dinner, consisting of smoothies. You may also have two snacks, but they must be healthy. The smoothies ensure that the metabolism remains active during the day. In addition, the smoothies are rich in proteins, fats, vitamins and natural sugars.

Phase 2

In the second phase, a smoothie is replaced for a (healthy) meal. The rest of the meals and snacks remain the same as in phase 1.

Phase 3

In phase three, another smoothie is replaced for a (healthy) meal. The rest of the meals and snacks are maintained.

The schedule

You only need to follow this schedule for the next fifteen days. You will be released in the type of meal or smoothie you want to eat. Pay attention to sufficient variation. There are plenty of smoothies that you can think of and it is up to you to choose the best and tastiest.

Food

Drink

Drinking consists of water and tea. Coffee is also allowed, but without sugar and milk. Make sure that you get about 2 liters of fluid a day.

Advantages and disadvantages of the diet

Benefits

You do not have to go hungry when following the diet. You can eat healthy and tasty. You get enough and good nutrients that feed the body.

The diet is relatively easy to maintain. On the internet you can easily find recipes for delicious smoothies.

Weight loss in a short time.

Cons

The first five days of the diet are the hardest. You may almost have no solid food. Also ensure proper preparation for your food. This prevents you from forgetting something and regaining a relapse with less healthy food.

For the avid sportsman it is a big disadvantage that not much can be done during the diet.

Eating in the first week is really disastrous.

Recipes for smoothies

There are many different flavors with smoothies. Of course it is also allowed to experiment with flavors and ingredients. Do this with healthy and natural ingredients. 

Smoothies are easy to make. All you have to do is throw all ingredients into a blender and make sure they are mixed well. 

Raspberry lemon smoothie

This smoothie contains 274 calories per serving. 

Ingredients

1 mug of frozen raspberries

12 cashew nuts

3 tbsp lemon juice

600 grams of Greek yogurt

3/4 mug with ice cubes

Kiwi strawberry smoothie

This smoothie contains 300 calories per serving. 

Ingredients

2 mugs of arugula

2 peeled kiwis

5 strawberries

1 frozen banana

2 parts protein powder

Sweet spinach smoothie

This smoothie contains 315 calories per serving. 

Ingredients

2 mugs of spinach leaves

1 ripe and sliced ​​pear

15 red or white grapes

600 grams of Greek yogurt

2 el cut advocado

1 to 2 tbsp fresh lemon juice

PB & J Smoothie

This smoothie contains 310 calories per serving. 

Ingredients

2 mugs of strawberries

1 cut and frozen banana

2 tsp peanut butter

400 grams of Greek yogurt

half mug of ice cubes

Stonefruits Smoothie

This smoothie contains 310 calories per serving. 

Ingredients

2 sliced ​​peaches without pit

1 sliced ​​apricot without pit

1 mug of fresh strawberries

600 grams of strawberries

1 mug of ice cubes

Whey Proteins For Muscle Building And Fat Burning

Whey proteins or also known under the English name Whey proteins have gained popularity over the years. Initially it was only used as a muscle strengthening tool for bodybuilders but nowadays we see it more and more used by athletes and athletes on every level. But what exactly are whey proteins? What are the benefits? Do whey proteins make you fat?

What are whey proteins?

Milk consists of two proteins, namely casein and whey. In the production of cheese the whey is separated from the casein and the whey is actually seen as a residual product. In the past it was thrown away as waste but further research has shown that this lactose-poor whey is a full-fledged protein and contains nine essential amino acids.

Previous studies have already shown that whey protein has healing properties in the fight against inflammation in cancer patients. Today, this protein is considered important by many scientists in the research into reducing the risk of many diseases. There are already reports that whey proteins have a positive influence on the regulation of metabolism and that it would be an additional treatment for many symptoms including unwanted weight loss due to certain diseases.

Nowadays the whey protein is promoted as a dietary supplement. In the alternative medicine world there have been many complaints about this because they assume that not only the casein is responsible for a lactose intolerance, but that the whey protein would also be responsible for this. The general attitude towards this protein has changed over the years. Initially it was only used by bodybuilders but nowadays athletes grab at every level to this muscle strengthening agent. It is known as a full source of proteins that contains all nine essential amino acids that the body can easily digest.

When we talk about qualitative proteins, whey protein is one of the better sources for people working on fat burning and muscle building. This is due to the strong ability of our body to absorb these proteins compared to other sources. Because of its powder form, it is also very useful to prepare in shakes.

Will you be fat with whey proteins?

It is important to know that all different macro-nutrients (fats, proteins and carbohydrates) will lead to an increase in body weight in case of excessive intake. The body can only consume a limited number of calories per day, so an excess of calories will inevitably lead to weight gain. So although this product is very useful for athletes and athletes to create the desired physique, it is not a magical ingredient that will produce the perfect body. People who want to lose weight will nonetheless have to exercise a lot to get rid of excess kilos.

However, there are no studies or scientifically proven evidence that whey proteins cause an increase in body weight compared to other types of food. So it is no certainty that you are effectively fat by these proteins. The rule is the same as with other foods, regardless of what you eat, excess makes you fat.

Still, there are assumptions that say that whey effectively stimulates the body to store more fat because the insulin level will increase more in comparison with other protein-rich foods. However, when we talk about balanced diet, we also see that the insulin level is determined by the total amount of energy consumed in relation to the total energy used. In general, therefore, we can state that the rise and fall of the insulin level in the blood is not relevant as people consume more carbohydrates which lead to a higher insulin level compared to whey proteins.

As long as the whey supplements are consistent with your fitness program, you will not get tired of it. It is of course important to use an active lifestyle in combination with these supplements in order not to create excess weight.

Benefits of whey protein powder

There is no single supplement that can match the benefits of unprocessed, natural foods. Although it is proven that whey protein is a convenient and easy source of protein for people who live an active life. In addition, these proteins offer many other benefits for our health:

Expanding the muscle mass and increasing strength during exercise.

Helping with weight loss with the focus on fat burning and maintaining muscle mass.

Increasing the glutathione level is one of the most important antioxidants of the body.

Reducing certain forms of cancer and preventing unwanted weight loss as a result of cancer treatment.

Reducing the triglyceride level.

Reducing the symptoms that show up after a workout and reduce the recovery time.

Slow down the progression of HIV symptoms and prevent unwanted weight loss associated with this disease.

Improve various functions of the immune system.

Increasing the HDL (good cholesterol) and lowering the total cholesterol level.

Increasing the immune response against asthma.

Reduce blood pressure in patients with hypertension and reduce the risk of developing cardiovascular disease.

Risks in excess

for most people who eat well and exercise sufficiently, there is no evidence of adverse side effects that may crop up. However, some people may make an allergic reaction to whey proteins or experience other negative reactions after an overdose. The most common complaints in this case are:

Stomach pain and cramps

Headache

Fatigue

Nausea

Decreased appetite

10 Proven Ways To Speed Up The Metabolism

When you want to lose weight effectively, it is recommended to not only pay attention to the diet, but also to ensure that the burning of the body is accelerated. The acceleration of your metabolism, the speed with which the body burns calories, can in some cases even cause weight loss without reducing caloric intake. Metabolism plays a crucial role in losing weight.

Concept of Metabolism

The difficult-looking word metabolism comes from the Greek word (metabolismos), a different and simpler word for metabolism is metabolism, a system used by the human body to convert nutrients through the body into energy, which is then consumed by the body.The energy is used to maintain the bodily functions, such as muscle building, food digestion, respiration and circulation of the blood.

Build Muscle

Muscle cells consume more energy to maintain than fat cells. Increasing the muscle mass can therefore have a significant influence on the burning of calories. 1 kilo of muscles burn four times more calories than a kilogram of fat cells. The main type of muscle that affects metabolism is the lean muscle mass. These types of muscles even burn up to 90% more calories than fat. By putting the muscles to work with weight training it is possible to boost your metabolism for a long time. It is therefore important to do muscle strengthening exercises in addition to exercising to stimulate extra muscle building. It is also important to ensure that the body gets enough protein. Proteins are very important in muscle building. A protein deficiency can even cause muscle breakdown. Special sports training is not necessary, however, even small household activities such as house cleaning and gardening have a good influence on the metabolism.

Drink cold Water

By drinking ice-cold water, the body has to work harder to keep the body temperature constantly at the same level. In addition, water is needed to maintain 90% of the body functions. Drinking enough water is therefore important for the maintenance of a healthy body and possible weight loss.

Black Coffee

Black coffee is known to speed up the metabolism of the human body. Look out, coffee extracts a lot of moisture from the body. Therefore, try to drink a glass of water to compensate every cup of coffee.

Exercise in the Morning

By practicing 10 to 15 minutes just before breakfast in the morning, the metabolism gets a good boost. Possibilities that can easily be practiced at home include aerobics, running and jumping rope.

By knowing exactly how many calories the body needs per day in a resting state, it is easy to calculate the total calorie requirement. To this end, calorie consumption in relation to the daily activities and the RMR must be added together. Then it is important to adjust the diet to the outcome of the above calculation.

Avoid 1000 calorie diets

Always ensure that calorie intake remains above 1000 calories per day. Diets with a caloric intake below 100 calories ensure that the muscle mass is broken down! The so-called crash diets cause more problems than benefits in the fight against obesity because they slow down your metabolism.

Prefer spicy food

The body does enjoy eating chilli peppers for up to half an hour after the meal. During half an hour the metabolism is about 20% higher than normal. With spicy food, the effect is slightly smaller. But this should not spoil the fun anyway, every little bit of weight loss helps in the fight against obesity!

Less Alcohol

Scientific research has shown that alcohol suppresses the ability to link fat. The body burns the fat more slowly during a meal where alcohol is drunk, than during the same meal at which water is consumed. So alcohol and weight loss do not go hand in hand. It is better not to consume any form of alcohol during the waste process.

Chalk

Extra Calcium, calcium, in the body's cells ensures an accelerated fat burning. The best option is to use skimmed milk products, which contain a low fat percentage.

Eat more Often

Many people have the idea that they have to eat less during the diet and have to leave the snacks. Sometimes this rule goes up, but more often only a change in the type of food and more frequent food is needed to lose weight. However, by eating 6 smaller meals a day you will achieve a waste result more quickly. Meals and snacks may contain fiber and vitamins, but no saturated fats and sugar. To prevent a meal from being skipped, it is necessary to ensure that there is always a ready-to-eat snack or meal at hand.

Losing weight on the basis of accelerating metabolism is not a method for many kilos of weight loss per weekcan take care of it. A requirement with these methods is therefore patience and perseverance. Anyone who perseveres will enjoy a slim body and an accelerated metabolism many years later!