Kilos less, quickly. Overall, this is one of the most coveted goals for anyone looking for a diet. Clear proof of this is that just in the last month, the search for “fast weight loss diet” had an increase in the volume of searches by 250% according to data from Google Trends. But after all, is there an ideal diet? For specialists, there is an efficient strategy for each case.
The nutritionist Nathália Schnaack explains that, for the weight loss process to happen, the individual needs to consume a lower caloric value than what is spent per day, so that the body starts to activate the reserves, thus burning fat. Due to the characteristic of restriction to some nutrients – carbohydrates in general are the first to be cut – this type of strategy to lose weight requires supervision so that there are more results and less health risks.
Trendy diets, recipes taken from the internet and tips from friends can be a potential for weeks of ineffective restrictions, or worse, with sequels. “If it is done indiscriminately, in addition to bringing frustrations that can trigger depressive conditions, there is a danger of developing a dangerous relationship with food, culminating in situations of compulsion or aversion, both of which are worrying”, warns Dr. Lucas Costa Felicíssimo , Integrative Medicine doctor.
In addition, the regime needs to be temporary. In a tactical way, it is necessary to alternate strategies so that the results do not stagnate – the so-called plateau effect. “Diets need to be used only in a certain amount of time. From the moment the goal is reached, it is time to go for food reeducation, which will guarantee all the necessary nutrients for the body to be able to maintain the weight gained ”, explains nutritionist Nathália Schnaack.
In order to maintain the body after a successful diet, both experts point out that it is necessary to relearn how to eat varieties of food, which will be responsible for providing the macro and micronutrients for the body to maintain itself. In the process, the patient begins to understand what hunger really is and what it is just a desire to eat. “The big question at the end of a weight loss project is ‘will you be able to maintain it?’”, Asks Dr. Lucas Costa.
In the universe of nutrition, some diets stand out for being the most adopted throughout the process. Despite presenting, in fact, results, it is necessary to study which is the most appropriate for the objective and adopted lifestyle.
Having delimited a period of restriction that accepts only water, teas and coffee and another where it is possible to eat an intense variety of foods, intermittent fasting is a clearer strategy to reduce the number of calories consumed. However, this mode may not be the most appropriate for routines where people spend a lot of calories during the morning.
“Whoever wakes up very early or exercises in the morning can have a more difficult adaptation process. However, what actually causes weight loss in intermittent fasting is the caloric restriction that is associated with it. If the person delimits the amount of calories throughout the day, reducing the volume of meals so that the nutrients are in adequate proportions, it is possible to achieve the same results of fasting ”, points out Dr. Lucas Costa Felicíssimo.
Characterized by a radical cut of carbohydrates, the diet is based on the consumption of fats, in general meat, in which the body begins to remove nutrients only from this substrate. In this way, the organism enters a process of producing ketone bodies, molecules that act on the hormones involved in appetite, hence its name.
“It is a very efficient strategy. However, the big problem is escapades, because as the diet is based largely on fats, the person who thinks about eating, for example, just a dessert, which contains a high energy value, ends up compromising the process of ketone bodies, not getting results ”, explains nutritionist Nathália Schnaack.
The volume of carbohydrates allowed in this diet is only 50 gr per day, so this needs to be a short-term strategy. In the first few weeks, during the adaptation period, the absence of carbohydrates can cause side effects such as tiredness, moodiness and weakness.
Fired one of the most practiced, the low carb diet also restricts the consumption of carbohydrates, but in a less radical way than in ketogenic. In addition to limiting the consumption of this nutrient, Low carb says about the quality of this carbohydrate, which should preferably come from whole products. “This diet can be used for hypertrophy, but only if the amount of nutrients is calculated correctly, since for the process of gaining lean mass it is necessary to eat more so that the body has substrates to generate muscles”, explains Dr Lucas Costa Felicíssimo