Intensive weight loss is much more effective than gradual weight loss
Last reviewed: 23.04.2024
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During weight loss experts recommend not to adhere to strict diets, which as a result lead to too sharp weight loss. But recent studies have shown that rapid weight loss can be more effective than was thought. In addition, experts argue that a sharp reduction in weight prevents the probability of re-dialing excess kilograms.
Researchers conducted an experiment in which full people took part. During the study, volunteers were offered a choice of two weight loss methods (intensive 12-week course or gradual weight loss for 36 weeks).
With an intensive method of losing weight, participants needed to consume no more than 800 calories a day and eat substitutes for food.
With gradual weight loss, it was suggested to reduce the number of calories consumed by 500. Those participants who managed to lose more than 12.5% of weight in the future adhered to the diet, which was supposed to maintain weight in the norm for three years.
As a result, 4 out of 5 people from the intensive weight loss group were able to achieve significant results, at the same time, only half of the participants in the gradual weight loss group could show similar results. In the intensive weight loss group, in the future, specialists noted less weight gain, but in general in both groups the scientists recorded a weight gain of about 71% of the weight loss.
Experts say that after a rigid diet, a person has a stronger motivation, which helps him in the future maintain a normal weight.
Also, experts warn that adhering to rigid diets, it is necessary to take an additional vitamin and mineral complex, which will prevent beriberi.
Also, until recently, it was believed that with a low-carb diet, avoid dangerous foods, in particular potatoes. As recent studies have shown, potatoes do not interfere with weight loss at all, but with the proviso that the total caloric intake of the diet will be reduced.
With the right preparation of potatoes, there is no reason to fear for the appearance of extra pounds. Specialists have studied the role of reducing calorie and the rate of release of sugar in the blood with the use of potatoes during a diet. It is worth noting that products with a high glycemic index (white bread, rice) accelerate the release of sugar and increase the feeling of hunger. As for the potato, in this case a lot is ambiguous.
In the course of their research, experts collected three groups of volunteers, each of whom had problems with excess weight. In the first group, participants were asked to reduce the calorie content of the diet, but to consume foods with a high glycemic index, in the second - to eat foods with a low index and to reduce the caloric content of the daily ration, in the third group (control) - volunteers ate their own.
Each participant, regardless of which group he was in, needed to eat about 7 servings of potato per week.
After 12 weeks, the results of weight loss were recorded in each group, while in each group there was approximately the same indicator. In addition, even in the control group, which at its will reduced caloric content and adjusted the diet, positive results were recorded. As a result, experts concluded that food in the diet does not play such a big role, as previously believed, in the diet, according to experts, the main caloric value and method of processing products.
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