Introduction:
Diabetes is the most dreaded disease, which requires a special diet. But, it may happen that the patient always craves high-carb sweets. But on the other hand, many young teenage girls abstain from eating bulk carbohydrates just to decrease their belly fat and facial fat, although they are in the healthy weight range. These are the two extremes we come across in daily practice. And there are two strategies that people follow to reduce weight, such as dieting and starvation, which are often mistaken to be the same. This article will clearly explain the right way to reduce weight.
What Is Our Body Composed Of?
Our human body is composed of fat and fat-free mass. Fat-free mass indicates the components that do not contain fat, such as protein, water, and minerals. The protein content is found in lean muscle and organs, and minerals in bones and blood. Hence, to reduce weight, we should not only focus on the larger goal, but we should concentrate on reducing fat mass and increasing or maintaining lean body mass. In a person with correct lean body mass, the muscle is more compact than fat and appears thin. Thus, focusing on fat loss and improving lean body mass can promote the individual's overall appearance.
Why Do People Choose Starvation as an Option for Weight Loss?
As we know, weight loss depends on the calories taken in and burnt out. If the calories taken in exceed the burnt out, it can lead to weight gain. Instead, if the calories burnt out beats the amount taken in, weight loss occurs. Hence a calorie restriction is necessary to decrease weight. But many people misunderstand this theory and try to follow an all-or-nothing approach and take a less calorie diet than the recommended amount, expecting to lose weight rapidly.
What Happens When You Starve for Weight Loss?
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Researchers have found a significant decrease in weight in individuals following a starvation diet. However, they also show a reduction in lean muscle mass by 5 % and organ size by 20 %. And the body fat stores remained the same.
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The lean body mass indicates the water content in the body, organs, and bones. Therefore, its reduction can reduce bone density and strength. In contrast, bone strength and density will also increase if you increase the lean body mass.
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Some studies show a decrease in weight and lean body mass in individuals following a starvation diet. However, they gained back the fat loss within a few years.
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Chronic starvation can lead to changes in the metabolism. An individual with a great body mass requires more energy to function and has a high basal metabolic rate. However, as the weight decreases, the basal metabolic rate also decreases. This means the body requires some calories to maintain a lean body mass. If it goes below the recommended level, the body starts breaking down the muscle stores for energy.
What Are the Right Ways to Lose Weight?
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Balanced Diet: In simple terms, it is a rotating sequence of foods with the required amounts of all the nutrients. So, do not focus on the quantity of the food you take. Instead, ensure a balance of carbohydrates, proteins, fats, vitamins, and micronutrients. Just modify the quality of food instead.
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Reduce Fats: I vote for coconut oil over many others. Never use hydrogenated oils. Avoid ghee and cheese. It has more carbohydrates, cholesterols, and trans fats than vegetable oils. Reduce eggs to three per week. But three per week is recommended, though. Sunflower oil is an excellent alternative to coconut oil as it contains more unsaturated fats. But, it adds a different color and flavor to the food. In addition, coconut oil has fat-absorbing ketones, which might worsen your diabetes if you consume it in excess. So, reduce your daily fat intake to a minimum.
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Carbohydrates: Always choose complex carbohydrates like wheat and oats. Rice is a lot of starch. Starch is a single-chain polymer of two monosaccharides. It gets absorbed fast and quickly increases blood sugar levels. That is why it is not suitable for people with diabetes. But, if you want to be fit and healthy, do not blindly avoid rice. Rice has some amino acids which are absent in wheat. Carbohydrates are not as bad for your body as they are portrayed. They are the fuel for your body that keeps you running and gets you through the day. So, just ensure you choose the right kind of carbs.
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Destroy the Stereotypes: If you want to look fit and eat a decent quantity of food simultaneously, you must add exercise to your daily routine. Mass training to be exact. There is no truth in the belief that you cannot look good if you eat an acceptable amount of food every day. There must be some extra effort from your side.
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Never Go into Anorexia: You must be familiar with the term anorexia nervosa. That is an eating disorder where there is a fear of gaining weight. This is seen in teens and young adults, commonly females, who starve to look good. As a result, they become anemic, malnourished, get weakness in bones and muscles, have hair loss, and have diabetes later in their life. They skip menses too. So, it will affect sex life as well.
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Always choose healthy food. Not the quick, cheap, and unhygienic kinds. I prefer the ones made in your kitchen. More proteins, moderate carbohydrates, and very little fat are the essence. Up to five grams of table salt daily is acceptable, and no more. Add fruits twice a day, different ones every two days. Get good sleep and live your life nourished.
Conclusion:
I hope this article gives you an idea of how to lose weight in healthier ways rather than starving. So the next time you consider an extreme diet that may end up in starvation, think twice about its adverse effects on your body. And think of the twofold approach of focusing on fat loss and muscle gain. In short, consider a calorie deficit diet and exercises more practical and safe during your weight loss journey.
