Почему нельзя голодать для похудения

Почему вредно голодать для похудения

Фото: Дэвид Лашапель

Вдруг человек решает, что он толстый и ему срочно нужно похудеть. И со следующего дня начинает изо всех сил питаться чисто листочками рукколы. Себе на погибель.

В особо тяжелых случаях полного отсутствия знаний о похудении она ещё и пьет чаи для похудения, покупает в аптеке комплект «худеем за неделю!», ест только что-то одно (например, яблоки), ходит на процедуры (от массажа для похудения до массажеров, растрясающих жир), топит жир в бане (или в сухом вине) и даже колется чудо-иглой доктора Мухиной.

Если бы можно было все эти абсолютно бесполезные занятия заменить хотя бы на осознание простой фразы: «Чудес не бывает. Ваш вес — это всего лишь разница между полученными и потраченными калориями». Тут разве что важно добавить: соблюдайте баланс в этой разнице.

Голодать нельзя есть

Запятую надо ставить после второго слова. И вот почему. Когда человек начинает потреблять немногим больше ноля калорий, в его организме происходит эффект йо-йо, многократно описанный в тысячах статей (погуглите и почитайте — там везде одно и то же разными словами).

эффект йо-йо. Почему нельзя голодать для похудения

Во время голодных диет похудение происходит во многом за счёт утраты лимфоидных тканей и мышечных волокон, а не жира, который не сдается и уходит в последнюю очередь. Причем не с того места, которое массировали, а как задумано природой (мы писали об этом в тексте Почему нельзя жечь жир локально).

Потеря веса во время голодания, безусловно, будет налицо, но эта потеря, скорее всего, вернётся ещё большим вредом и весом. Голодная диета заканчивается всегда одинаково: пищевым срывом. Во-первых, потому что невозможно резко и навсегда сесть на 500-700 (и даже 1200-1500) калорий в день, во-вторых, этому будет способствовать развивающаяся на фоне потери питательных веществ депрессия.

Эффект йо-йо

И самый плачевный результат голодания — потеря мышц, человек по итогам пищевого срыва возвращает свой вес прежде всего жиром. Это означает, что выглядеть он будет с тем же самым весом хуже, чем до диеты (мышцы «тяжелее» жира) да ещё и его дневная норма калорий снизится, и вписаться в неё, чтобы не продолжать толстеть, будет сложнее.

йо

Игрушка, послужившая названием эффекта

Это и называется эффект йо-йо, когда с каждым циклом голодания и потери веса, человек в итоге теряет все больше мышц и набирает все больше жира. Есть даже график, иллюстрирующий этот эффект:

Эффект йо-йо 2. Почему нельзя голодать при похудении

По вертикали: постоянно повышающийся с каждым циклом диет вес

Что делать?

Рецепты очень простые и многократно описанные на страницах Зожника. Если вы хотите похудеть, то выполняйте эти 4 простых шага:

1. Узнайте свою норму калорий. Сделать это легко: нажмите на ссылку «Рассчет нормы калорий» прямо под логотипом Зожника и вбейте нужные данные.

2. Некоторое время считайте калорийность всего, что вы едите. Лучше всего с помощью FatSecret или этого сайта. Это нужно для того, чтобы реально оценить сколько вы потребляете калорий в своём «обычном режиме» и чтобы научиться наглядно представлять себе энергетическую ценность привычных продуктов.

3. Снизьте калорийность немного ниже своей нормы. С помощью очень простых и щадящих методов: исключите из своего рациона жирное и вредное (подробнее о том, что есть, а что не есть, в тексте «Старое тело на новый лад»). Можете также брать пример с наших девушек ЗОЖ. При этом нельзя голодать, не снижайте калорийность вашего питания более, чем на 20% ниже своей нормы, лучше всего держать постоянный небольшой дефицит.

4. Займитесь физической активностью. Той, которая либо просто сжигает калории (любые аэробные нагрузки: бег, групповые зантия в спортзале, плавание) либо сжигает калории да ещё и наращивает мышечную массу. Тогда ваша норма калорийности ещё повысится и вам будет все легче в нее вписываться и продолжать худеть.

Если вы честно будете соблюдать эти 4 простых шага, то через 3-6 месяцев новые принципы питания войдут в естественную привычку и надобность в постоянном контроле калорийности сам по себе отпадет.

 

Читайте также на Зожнике:

Лучшее руководство по похудению во всем этом интернете. Часть 1.

Лучшее руководство по похудению во всем этом интернете. Часть 2: добавки, подстройка диеты, тренировки и Ч.З.В.

Нужно ли завтракать?

Гид по сахару: сколько можно есть сахара без вреда для здоровья

 

Подписыватесь на Зожник в Фейсбуке:

Или ВКонтакте, и ваша карма будет в порядке!

 

Расскажите друзьям:

Почему нельзя голодать для похудения: 336 комментариев

  1. Maryna Cherniavska

    Хорошо считает калории MyFitnessPal. Для тех, у кого неплохо с английским.

  2. thaiwinter

    Отличные доводы, Зожник 🙂
    Я, исключая физические нагрузки на сыроедении, в переходном этапе очень похудел до 49 кг, не смотря на то что не ограничивал себя в еде, я просто сам скушать большой объем не мог, усох желудок, зато прошел панкреатит, язва, гайморит не стал беспокоить. Ушел не только жир, которого у меня было мало, но и мышцы.
    Теперь же регулярно напрягая мышцы вес поднялся до 62 кг.
    Дело ведь не только в калориях, важно что употреблять в пищу, по мнению ВОЗ нам вообще не нужны насыщенные животные жиры!

  3. Лиза

    Я согласна со статьей, когда худеешь, резко нельзя и голодать нельзя. Я худела постепенно, расчёт калорий, спортзал и натуральные семена чиа la-chia, чтобы сжигались жиры и организм очищался от токсинов. Такой способ похудания отличный!

  4. Alena Romanyuk

    Спасибо за статью. Как всегда ооочень полезное и, главное, аргументированно. Скажите, а так называемые разгрузочные дни раз в неделю или месяц на кефире, воде, чае тоже вредны?

  5. Sergey Ohotnik

    мне он не подошел как минимум тем что когда добавляешь еду не видно готовая или сухая овсянка например имеется в виду, написано просто «овсянка»( сделал выбор в пользу fatsecret

  6. Sergey Ohotnik

    знаю несколько людей которые похудели просто перестав есть (банан и пачка творога например в день) и НЕ набрали вес после, никаких срывов ничего такого. конечно и есть как кони они тоже перестали — организм ведь уже и не требует былых объемов и привычка «постоянно есть» пропала. худели со 120 до 56, со 102 до 82, с 130 до 91 так что в таком подходе тоже есть смысл. самый большой плюс это огромная мотивация которая приходит со снижением веса, да и спортом гораздо легче заняться например тем же бегом когда ты не весишь за центнер.

  7. Katty Katty

    Все хорошо в статье, но ребят писать «жирная баба» это как минимум грубо. Вы не в подъезде с друзьями, Вы пишите статью, будьте добры уважать своего читателя.

  8. Fba Moscow

    голодать можно, циклами или при фармподдержке( зависит от степени ожирения) — однозначно лучше чем под нож!!!

  9. TRANSFORM

    Как худеть без потери мышечной массы учит Циклическая диета доктора Малькова. В двух словах: необходимо чередовать дни свободного питания и дни ограничений. В дни свободного питания необходимо делать силовые нагрузки, которые укрепляют мышцы. В результате жир уходит, а мышцы остаются.

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