Nutrition experts sound the alarm: miracle diets do not exist! And yet we still hope that maybe we will be able to reduce excess kilograms with the help of a new dietary supplement or other drug. Why it is impossible and how we should wisely, safely and effectively lose weight, says dietician Anna Radowicka, specialist in the "Love rapeseed oil" program.
Overweightandobesityare already present in more than half of Polish society, and exactly in 64 percent. men and 49 percent. Almost 1/4 of Poles suffer from obesity. It's time to lose weight, or - as obesitologists (obesity treatment specialists) define this process - to lose weight. Not for your own wedding or family celebration. Not for a swimsuit and to "show off" on the beach. Not here and now, but forever. How is this achieved?
What does "he althy weight loss" mean?
A quick need to lose weight means that we reach for quick methods, i.e. drastic, monotonous diets or the purchase of another "miracle" pill that will burn kilograms for us. The consequence of such actions is the yo-yo effect and slow metabolism. Very often, people who are slimming in such an express way will find it more difficult to lose weight he althily in the future. Losing weight is about changing our eating habits, changing our own attitude to be positive, not participating in a race where results count. It's easy to get discouraged when racing. People who are slimming often complain of low motivation and discouragement.
Will the support of a dietitian help in such a situation?
Yes, but only if we don't go to a dietitian to lose weight. A dietitian will help us change the way we think about diet. We go to a dietary clinic to work together to develop a diet that will be a pleasure, not a duty, and that will stay with us for the rest of our lives. Losing weight with a specialist is a change forever, not for a moment - without yo-yo, without any damage to he alth, slowly but sensibly.
Do Poles visit dietitians often?
According to research by ARC Rynek i Opinia, every 10th Pole admits that he used the services of a dietitian or diet clinic in the last 2 years. This group included twice as many women as men, and three times more young people than those over 40. When looking for a dietitian, we usually follow the recommendations of our friends. Interestingly, every third consultationdiet is done online.
A dietitian will help you lose weight for life. Why do we keep on losing weight by ourselves?
Personally, I think that a dietitian, despite the huge interest in a he althy lifestyle, is associated with many people with sacrifices related to diet, high cost, and lack of time to cook. Patients definitely prefer to "take shortcuts" and, for example, take advantage of a friend's diet, a diet promoted by a celebrity, buy a ready-made diet on the Internet or tablets from an advertisement.
Top "miracle diets" - are they effective?
Fasting and calorie restriction are all the time, i.e. fashionable 1000 kcal diets, high-protein, vegetable and fruit cleansing diets, which are not confirmed by scientific research. The popularity of box diets is also growing, which worries me a lot, because many of them are profit-oriented, not the he alth of the client. Specialists warn, and we still do ours: I will overcool myself, I will lose weight. Miracle diets are the worst possible choice. I do not recommend them primarily because they are not adapted to our individual needs: age, weight, height, physical activity or lack thereof, chronic diseases, possible food allergies. The apparent loss of kilos on such a diet is mainly loss of water and muscle tissue. Miracle diets are also badly balanced in terms of macronutrients: the content of carbohydrates, protein, fat and vitamins, minerals, and this can cause he alth problems: burden the kidneys, liver, cause fainting, hormonal disorders.
So how do you lose weight wisely?
It is difficult to give one universal advice, because slimming is an individual approach, and each of us is different. However, there are a few golden rules that you must always follow when you want to lose weight:
- you should drink min. 1.5 liters of water throughout the day
- breakfast should be eaten up to an hour after waking up, and the last meal no later than 2 hours before going to bed
- you cannot eat sweets, fruit, drink drinks with sugar and coffee with milk
- and most importantly : do not eliminate any macronutrient group from your diet: carbohydrates, protein, fat.
Also fat? It would seem that he makes us fat?
That's not true. It is a myth that a fat-free diet gives better weight loss results. Fats, especially vegetable fats, are a source of fat-soluble vitamins - A, D, E and K. For example, rapeseed oil contains ALA and LA acids, which are essential for the proper development and functioning of the body and help to maintain the proper level of cholesterol in the blood. Without them, the body does not functioncorrectly. They are an important source of energy.
What fats should we choose when we want to lose weight?
Mostly vegetable. Let's reach for rapeseed oil, olive oil, sunflower oil, of course in small, reasonable amounts. When losing weight, we should choose fat that will have the least saturated fatty acids, because they should be avoided in every diet, including the daily one, and not exceed the amount of 10%.
Which oils have the least harmful saturated fatty acids?
In this respect, rapeseed oil, which is not appreciated by us, is noteworthy. Rapeseed oil has a good fatty acid composition and an ideal omega-6 to omega-3 ratio of 2: 1, which has a positive effect on the functioning of the body.
What else would you advise everyone who is trying to lose weight?
If someone wants to lose weight effectively, they should think about their diet, listen to their body's needs and act wisely. Reason above all!