A recent study conducted at Georgetown University revealed that crash dieting can make your muscles weaker and adds to your belly fat. In addition, it augments the production of angiotensin-II which is a hormone known to surge blood pressure. Having cardiovascular disease and belly fat at the same time could stimulate the beginning of chronic health problems, such as heart diseases and diabetes.
For the study, the research team made two groups of female rats. One group was named the reduced group and the other was the control group. The reduced group had their calorie consumption cut by 60 percent. It is equal to reducing a diet in humans from 2,000 calories to 800 calories. On the other hand, the control group maintained their normal diet.
After three days, the researchers observed that the rats on the reduced-calorie diet experienced weight loss. However, their menstrual cycle similar to that of humans surprisingly stopped. The reduced-calorie diet also decreased the metabolic functions, such as heart rate, blood pressure, and kidney functions.
When the reduced group went back to their normal diet, they attained a normal metabolism. Their menstrual cycle was restored and both heart rate and body weight elevated.
However, after three months, the rats with reduced calorie diet had more belly fat as compared to those that continued their normal diet. Furthermore, they expressed greater amount of angiotensin II hormone. Angiotensin II increased their blood pressure by constricting blood vessels and binding to their receptor sites. Additionally, it improves the production of other hormones that cause the body to retain more water and salt.
The researchers stated that this increased blood pressure, when integrated with increased belly fat, causes chronic health conditions for people who have crash-dieted in the past.
In addition, earlier studies have revealed that crash dieting can damage the body both in the long run and immediately. When you crash diet, your body recompenses by preserving as much energy as it can. This is because it does not know when you will eat again. Moreover, the body first works to rebuild fat stores before muscles in crash dieting. This means that any fat loss while dieting will be revived first before the muscles.
Concluding the whole story we have, crash dieting is harmful to health thus people must opt for healthy weight loss techniques.
You can lose your weight fast in a nutritious way as follow,
Do both cardio and resistance exercises. It will support continuous fat burn.
Do not eat or drink processed foods and drink a lot of water. Water helps you feel full for longer and has zero calories. Moreover, it can also give assistance to eradicate toxins in the body. It can keep your body energized, making you feel fresh throughout the day.
Do not starve at all. Staying full throughout the day is the key to lose weight productively. The ideal way to do this is to eat small meals consisting of 200 calories every three to four hours. This will prevent you from getting hungry and keep you motivated.
Eat more lean proteins and vegetables. They provide us with various nutrients without being high in calories. One must prefer fish and chicken instead of eating pork and beef. Fish holds healthy oils that are beneficial to health.
Track your daily activities. It will help you determine how much more you can lose and were to cut down. It will also assist you to see your progress and keep you motivated.
Try losing only one to two kilograms (kg) per week. It is a secure range and can assist you to maintain a healthy weight in the long run.