The Omad Diet is an extreme intermittent fasting regimen that involves taking just one meals a day to lose weight. However, these diets should be supervised by a health expert, as they increase the risk of dangerous eating habits such as a poor relationship with food or binge eating.
In addition, several studies indicate that these restrictive diets can cause people “extreme hunger, fatigue, irritability, difficulty concentrating, nausea, dizziness and constipation”, according to Computer Today.
In fact, experts say that fasting is useless if calorie intake is not reduced. In other words, if a person fasting for 23 hours and that, within one hour, she eats excessively and increases her daily caloric intake, instead of losing weight, she will gain it.
Ideally, fasting should be accompanied by a balanced, healthy diet that contains protein, fats, carbohydrates and all the nutrients the body needs, but should be reduced in calories.
Also, beyond weight loss, Mapfre’s health blog revealed the physiological and psychological consequences of restrictive diets:
- Rebound effect: the lost weight is regained when the fast diet is over.
- Constipation problems: condition in which the person can have a bowel movement less than three times a week; the stools are hard, dry or lumpy; passing stools is difficult or painful, or the person feels that the stool is not complete.
- Hormonal disorders: absence of menstruation, especially in the case of a low-fat diet.
- Hypothyroidism : condition in which the thyroid gland does not produce enough thyroid hormone.
- Loss of muscle mass and visceral protein: a lack of protein can lead to this condition.
- Poor intellectual and physical performance: without a good diet, the body and the brain do not have the vitamins and minerals necessary for their proper functioning.
- Demotivation and apathy: diets can lead to lack of interest and cause people to give up quickly.
- Social isolation: fear of not eating food for fear of gaining weight can cause people to avoid encounters with other people.
- Feelings of frustration, depression and anxiety: “When you follow this type of diet, there is a repeated cycle of weight loss followed by a rebound effect, which can be addictive and frustrating at the same time,” Mapfre explained.
This is why experts say that the only way to lose weight without side effects is through perseverance and dedication. Therefore, the basis for losing weight is to reduce calorie intake, and in addition, an exercise program must be added. The main thing is to have an energy expenditure.
One way to reduce calorie intake is to eat more plant-based foods: fruits, vegetables, and whole grains. The Mayo Clinic, a nonprofit organization dedicated to clinical practice, education, and research, has revealed some tips to start losing weight:
- Eat at least four servings of vegetables and three servings of fruit daily.
- Replace refined grains with Whole grains.
- Consume moderate amounts of healthy fats, such as olive oil, vegetable oils, avocados, nuts, nut butters, and nut oils.
- Reduce as much as possible your sugar intakewith the exception of natural fruit sugar.
- Choose low-fat dairy products, lean meat and lean poultry in limited quantities.
As far as physical activity is concerned, cardio exercises are most commonly implemented when looking to burn calories and reduce body weight. In contrast, barbell exercises help the body burn fat while building muscle mass, which also speeds up the metabolism.
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