Diets and weight loss

(2)

The sun begins to show, the trees get their lovely green back - this is it, spring is finally back. Our mind starts to picture the holiday, sandy beaches, etc. It is the right time to lose this little plumpness gained through winter. And what about opting for a long-term efficient diet?

First of all, what is dieting?

A diet is a food approach you follow in terms of both quantity and quality. A diet may have three objectives:

  • Addressing a health condition (diabetes, hypercholesterolemia, gluten intolerance, etc.)
  • Staying healthy
  • Slimming (low-calory diet, food combining diet, high-protein diet, etc.)

Let's talk about slimming diets! Magazines are loaded with new ideas to help you lose a dozen of kilos ever more quickly. Many of us rush into these diets and, happy with the result after a few weeks, think we can go back to our usual diet! And that's the trap. These diets are so restrictive that the weight loss is fast. However, even with the best will in the world, these diets are difficult to maintain over time because they are so frustrating for your body. And this is when it goes off track. You go back to your usual diet, and within a few weeks time, or even a few days, you gain back those hard lost kilos, and usually an extra kilo even adds up to your initial weight... This is how you enter the world of yo-yo dieting

So you wonder, how can I lose weight efficiently? This is long-term work that does not just start in July for your August holiday, but rather in April for August holiday.

Notions of energy expenditure and energy intakes

In order to lose weight efficiently, the objective is to use more energy than what is supplied through food.

Weight stability depends on the balance between your energy intake and expenditure. Any excess intake that is not compensated by an increase in the expenditure will lead to the storage of excess energy as fats, and therefore weight gain.

Energy expenditure:

  • energy used for your body function,
  • energy used to move and perform a physical activity
  • energy used to digest food.

Energy intake

It corresponds to the foods you eat and that are broken down into macronutrients (proteins, lipids, carbohydrates) and micronutrients (vitamins, minerals).

How to guarantee efficient, long-term weight loss?

First, you need to balance your diet. It is the starting point of any slimming diet. Once your diet is balanced, reduce your calorie intake by 20%, while keeping it balanced. The secret of efficient weight loss is to continue eating everything, but in controlled quantities.

Following this model, you can expect losing approximately 2kg per month. More would be too fast and means that your diet is too restrictive - less means that your intakes may be too high and should be revised.

The beginning of a diet usually leads to quick weight loss over the first few weeks. Don't worry, it's normal, but it should not last.

When dieting, you will experience plateau periods when you don't lose any weight. Don't worry either, it will come back as soon as your body adapts. If this plateau is too long, slightly reduce your calorie intake again to re-trigger the process.

Taking your time and losing the weight slowly without rushing your body will allow you to lose weight efficiently and to guarantee that you won't gain the kilos back afterwards.

Of course, let's not forget that efficient dieting is always combined with physical activity.

What if konjac could help us lose weight?

Konjac is a vegetable from South-East Asia. Its roots have been eaten and cooked as is for a long time in Japan. Konjac is acknowledged for its numerous qualities. It's a natural appetite suppressant. The glucomannane contained in konjac roots is a very effective gelling agent which "coats" the stomach walls when ingested. Therefore, it quickly provides a satiety effect. This will delight the big eaters who want to lose weight.

Note that konjac is one of the few weight loss ingredients approved by a panel of researchers, and has its own health claim: "Glucomannan used along with a low-calorie diet, helps lose weight "

 

Further reading:

- How and why choose a balanced diet

- How to have a flat stomach

Marie Fauchille
Dietician | Nutritionist
  • 1
  • 2
  • 3
  • 4
  • 5
Vote
Lean Whey 9 High Protein Shake Mix 500g - Vanilla
£14.99*
5.00 / 5 2 ratings
    Advice

    Good nutrition: your best ally for performing at the gym? A question I will try to answer... A balanced diet is a positive influence on your fitness and your health; it's a fact. Do you still need to know what foods to eat?

    Advice

    Spring is here, and dreams of the beach are coming!!! It is time to get rid of those little curves, to leave room for a beautiful flat stomach. How about opting for a new way of life? Here are some solutions for getting and keeping a flat stomach.

    TOP OF PAGE