Strict diet to lose weight and lose weight quickly: meaning, how it works and example of menu
Before trying to lose those extra pounds accumulated during the winter, stop and think: do you feel good in your body? Do you like yourself the way you are and your skin is bursting with health from all pores? If the answer is yes then maybe not. it is the case to upset your habits, but if it is negative, find out about diets by reading the article. Start by watching this how-to video on the rice diet, weight loss and detox.
What does strict diet mean
Every year it happens and every time we recommend not doing it again: arrive in the summer with the handles of love, eat too much in the coldest months and practice little sport during the year. Who has this happened to? there are so few of us! So when the first hot sun comes up, when we think of the sea, the beach and the swimsuit fitting, we try to run for cover, maybe even in bad conditions.
The way chosen by many to be in shape in a short time is the strict diet, that is a diet that does not foresee any mistakes or deviations: you make an appointment with a nutritionist, have a personalized menu drawn up and we religiously respect weights and types. of foods. Pay attention to the yoyo effect and the counterproductive outcomes of a diet of this type; in order for it to work and allow us to stay healthy, it must be respected with balance.
The choice to be 100% loyal depends on the person, his ability to control himself and his goals. There is no identical diet for everyone because the variables can be infinite and that is why when you turn to a dietician or nutritionist, the diet is always "tailor-made". Why then if these diets are so tailor made they often fail? In general, because all diets start well, but at a certain point, almost inevitably, we tend to relax a little and the diet is no longer strict. But also because the person concerned begins to adopt strategies that have the wrong foundations ; for example that of taking few calories but incorrectly with the result of arriving at the end of the day without energy and with a sense of hunger that is difficult to ignore.
Therefore, the strict diet is not wrong as a method for losing weight, but it must be such: that is, it must be respected to the letter, rigid and limiting. Only in this way can it really work and not trigger that dangerous mechanism that can make you regain weight in a short time.
Strict diet for weight loss: is it useful for losing weight fast?
Does it make sense to strive to follow a strict, no-nonsense diet to lose weight? It depends, and on many things. A lot is your will and having found a menu that aims to make you reach your weight goals; however the results are not 100% guaranteed if the diet is not followed carefully. There are also factors that do not play a role. our favor as their physical conditions, some pathologies, food intolerances, blood sugar and cholesterol, thyroid, basal metabolism ... the variants are really many and failure is just around the corner. This is why we want to emphasize that following a strict diet (not DIY, but identified by a specialist) becomes useful only when it is performed perfectly, and this happens because the calories consumed are less than what is consumed! All effective weight loss treatments are based precisely on calorie balance, regardless of whether you are a body builder or a little overweight. Calories are the unit of measurement of the diet and it is essential to count them for visible results. Unfortunately it is a "habit that we lack in everyday life and that leads to the failure of food restrictions. The mind plays an important role when you want to lose weight: if you lose motivation you start to fail and thus the number one rule of a strict diet fails. .
Strict diet: psychology and impact
Many diets fail for psychological reasons: following the nutritional advice that we have tailored is not easy at all! Goals are not achieved by just checking calories, calorie deficit and calculating the TDEE (Total Daily Energy Expenditure), but a lot depends on our ability to self-control and on the motivation we have to change our lifestyle.
Do-it-yourself diets are more dangerous because there is no support network in case of collateral damage; being followed by an expert is instead one of the best ways to limit some unpleasant implications. Let's see some situations in which it is advisable to have the help of a specialist:
- loss of motivation and unrealistic goals. The first is perhaps the most common of the psychological problems in terms of weight loss, but the second situation is no joke either! To obtain the desired fat-burning effect, we must first understand if it is objectively feasible and why we want to lose those extra pounds: for aesthetic reasons, for health or for other reasons? Do we want it or have we imposed it from the outside? You must have it in your head because the slightest doubt can make you waver in intent. The reasons must always be healthy and adequate to lose weight!
- little self-control; concept of extreme importance when deciding to follow a strict diet. Do you think that at the base of numerous eating disorders there is precisely the lack of self-control and self-regulation. Starting a strict diet without the supervision of a doctor can make you run the risk of establishing dysfunctional mechanisms of this type. plus these types of diets have very strict rules and can trigger you at the beginning of hunger attacks, which you will have to learn to keep an eye on.
- lack of balance in one's life, both mental and physical. Exactly, because keeping balanced in every respect is more difficult than it seems, especially if you are not used to always the same hours and regulated meals.
- fall into food obsessions. This behavior occurs in particular in those who have a certain tendency to develop compulsive and morbid attitudes already in other contexts. With the integration of a strict diet you risk unleashing them even more: you constantly think about what to eat, crises occur when the organization is not respected and an unhealthy perfectionism develops. someone to bring us back to the right path.
By scrolling through the situations listed above, do you review one or more of your characteristics? You probably need to contact a dietician or nutritionist or simply the strict diet is not the best type of diet for you. The diets to be strictly adhered to are not suitable for everyone; for some, the best chances of success are achieved with different approaches to food; ask your doctor what he thinks is best for you. Shamelessly admit your limits so that it will direct you towards the healthiest and most balanced path for you, for your personal needs and for your lifestyle.
What is eaten on a strict diet and for how long
Assuming that every diet is personalized, there are foods that are repeated a bit "in all weight loss programs, as well as those not recommended. Of this last category, packaged and high-sugar foods such as sugar are to be avoided. sugary drinks, sweets, very fatty substances and packaged baked goods.
In the section of recommended foods, on the other hand, we find many portions of fruit and vegetables, legumes, protein foods and a large daily consumption of water.
Given that strict diets are characterized by important restrictions, it is useful to include satiating and low-calorie foods, which help to keep the onset of hunger monitored.
As for the caloric intake of a rigid diet, we would like to tell you that most likely this will have a fairly low total count, perhaps even 1300kcal / day.
If you are successful in following the diet, weight loss will be evident, but keep in mind that such low calorie eating habits work well in the short run, less so in the long run.
Example of a strict diet menu
Here is an example of foods and servings the doctor might draw up for a typical diet day:
- Breakfast: coffee or tea without added sugar with 2 rusks and some jam and a fruit. Or sugar-free coffee or tea with a low-fat yogurt and 40g of whole grains
- Morning snack: a fruit or a jar of yogurt, or a handful of dried fruit
- Lunch: 60 g of pasta or brown rice topped with fresh vegetables and a salad, or a legume soup with whole grains and grilled vegetables
- Afternoon snack: fruit or a low-fat yogurt, or a handful of almonds
- Dinner: Grilled chicken breast or steamed fish. Alternatively, a hard-boiled egg or low-fat cheeses with 200 g of fresh vegetables and a slice of wholemeal bread.
Always remember that the important thing is to vary the macronutrients every week and that these listed are just suggestions, to be validated with a specialist. It is certainly important, in everyday life and especially when you are on a diet, not to skip meals and consume 5 meals a day Eating often keeps our metabolism active and avoids accumulating too much hunger between meals.
Strict diet and sporting activity
We have not yet mentioned sport related to a more rigid diet. We take it for granted, because doing a little sporting activity does not only bring benefits from the point of view of the lost kilos, but also makes us feel better on an emotional level.
Those who marry the slimming diet with sporting activity notice more often that the body changes quickly: thanks to physical activity, muscle growth and fat loss go hand in hand.
However, it is possible that the changes enacted may upset the body for a period, making it stationary in a certain range. There is nothing to worry about; we are redefining the physique and it is completely normal not to lose weight after a while. Even if there is a slight increase on the scale you can rest easy, it is the weight of the muscle that is felt!
The only precaution to keep in mind when applying a strict diet and doing sports in combo is that the training must be in line with the goals we have set ourselves, without exaggerating or being irregular.
