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If you diet continuously for a month, these shocking effects will be seen on your health

Dieting, a common practice among individuals striving to achieve their health and fitness goals, involves conscious control and restriction of food intake. While short-term dieting can lead to weight loss and improved health markers, continuous or prolonged dieting may have significant effects on both physical and mental well-being. In this comprehensive exploration, we delve into the shocking effects that may manifest on your health when you embark on a month-long diet journey.

1. Metabolic Slowdown

Metabolism, the process by which your body converts food into energy, plays a crucial role in maintaining bodily functions and regulating weight. Continuous calorie restriction, a hallmark of many diets, can lead to metabolic slowdown, where your body adjusts to conserve energy in response to decreased calorie intake.

1.1. Reduced Metabolic Rate

When you consistently consume fewer calories than your body requires for daily activities, it adapts by lowering its metabolic rate. This reduction in metabolic rate makes it more challenging to continue losing weight and may even lead to weight regain once normal eating patterns resume.

1.2. Hormonal Changes

Dieting for an extended period can disrupt hormone levels, particularly leptin and ghrelin. Leptin, known as the “satiety hormone,” signals fullness to the brain, while ghrelin, the “hunger hormone,” stimulates appetite. Prolonged calorie restriction can lower leptin levels and increase ghrelin levels, leading to heightened hunger sensations and further slowing down metabolism.

2. Muscle Loss

Muscle mass is metabolically active tissue that plays a vital role in maintaining metabolic rate and supporting overall physical function. However, extended periods of dieting without adequate protein intake and resistance training can result in the breakdown of muscle tissue for energy, leading to muscle loss.

2.1. Loss of Lean Muscle Mass

When your body is in a prolonged calorie deficit, it may prioritize breaking down muscle tissue for energy

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30-30-30 Diet Is Going Viral. Can It Help You Lose Weight?

A man drinking a protein shake.Share on Pinterest
The 30-30-30 diet is an approach to weight loss that’s gone viral on social media platforms like TikTok. GND photography/Getty Images
  • A weight loss method known as the 30-30-30 approach has gone viral on TikTok.
  • The diet involves eating 30g of protein during the first 30 minutes of your day before completing 30 minutes of low intensity exercise.
  • Experts say exercising and increasing your protein intake in the morning may contribute to a calorie deficit and help you make healthier choices throughout the day.
  • However, the 30-30-30 approach won’t be right for everyone, and creating a more flexible and personalized weight loss plan may be better.

Another new diet is gaining popularity on social media. The 30-30-30 method has gone viral on TikTok, with many content creators claiming this approach has helped them lose weight sustainably.

Proponents claim that, unlike other diets that have garnered attention in the past, the 30-30-30 approach isn’t another fad; it’s a lifestyle change.

The 30-30-30 diet involves eating 30g of protein within 30 minutes of waking up, and then completing 30 minutes of low intensity exercise.

This method first appeared in Tim Ferriss’ book The 4-Hour Body in 2010 but was recently popularized by nutritionist and wellness podcaster Gary Brecka.

So, is the 30-30-30 trend an effective approach to weight loss, or just another fad?

Let’s start with the positives.

“The good news about the 30-30-30 regimen is that it’s relatively sensible in comparison to some of its predecessors and, undoubtedly, the trends that will follow it,” says Sophie Medlin, consultant dietitian at City Dietitians. “Having a high protein breakfast is a good idea as it is more satiating than some of our typical breakfast options.”

In lay terms, that means you’ll feel fuller for longer.

Natalie

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Diet trends to ditch in 2024 (and what to practice)

Diet trends to ditch in 2024 (and what to practice)

What’s the story

Over the years, numerous diet trends have captured public attention, making promises of quick fixes and miraculous results.

However, scientific research has debunked many of these trends, and it’s time to bid them farewell.

Today, let’s take a closer look at five diets that were once popular but are no longer considered effective or healthy for weight management.

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Juice detox: Temporary results

Despite its initial popularity as a quick weight loss solution, the juice cleanses diet has experienced a decline.

It lacks crucial components like protein for maintaining muscle health and fiber for satiety and proper digestion.

Additionally, the weight loss achieved through a juice cleanse is often short-term and primarily involves shedding water weight rather than achieving sustainable fat loss. Time to ditch it!

Keto diet: Adherence is a challenge

The keto diet‘s restrictive nature limits vital components like fruits, vegetables, and whole grains, raising concerns about nutritional balance.

Prolonged adherence poses potential health risks, especially for heart health due to its high saturated fat content.

Additionally, the diet’s challenging sustainability can lead to difficulties in long-term maintenance, increasing the likelihood of rapid weight regain upon discontinuation. Best to avoid.

Cabbage soup diet: Monotonous from beginning till the end

The cabbage soup diet, a brief weight loss plan centered on consuming low-calorie cabbage soup for a week, promises swift results.

However, nutrient deficiencies, especially in protein, are a concern for muscle health.

This diet offers a short-term solution, and the lost weight is typically regained post-resumption of regular eating.

Furthermore, the lack of variety in the diet can make it monotonous.

What to do: Make portion control a part of lifestyle

Control your food intake by using smaller plates, making portions seem larger, which can satisfy your brain and appetite.

Pay

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Woman halves in size by following a diet plan where ‘nothing’s off limits’

Joanne weight loss weightwatchers

‘Still eat the foods I love!’ Woman lost 6st with diet plan where ‘nothing’s off limits’ (Image: JOANNE)

Joanne Reeve would “avoid going to theme parks for fear of not fitting in the seat” and she got to a point in her life where both she and her children were “missing out” on living a full life because of her weight. 

In a bid to get slim, Joanne joined WeightWatchers and found the “simple points limit” and food plan where “nothing is off limits” a success as she shed 6st 13lb taking her from 23st 12lb to 16st 13lb, and UK dress size 28 to 18. 

She spoke exclusively to Express.co.uk about her weight loss journey and the advice she would give to others who find themselves in a similar situation. 

Joanne explained she had “been trying to lose weight for quite a while”, but “never really had much success”. 

“I went through cycles of losing some weight then would put it back on again,” she added. “I had explored different ways of losing weight, but I was struggling to get into the right mindset. 

READ MORE: EastEnders fans praise Letitia Dean’s ’20 years younger’ new look

Joanne weight loss weightwatchers

Joanne before her six stone weight loss (Image: JOANNE)

“The turning point for me was coming across the quote ‘You would die for your children, but do you live for them’ – this really put things into perspective for me.” 

Before signing up for WeightWatchers, Joanne admitted she “wasn’t prepared to put the effort in”, but she “learnt that unless I was going to put the effort in, I wasn’t going to lose weight”. 

Speaking about why WeightWatchers was the right diet for her, she said: “I could still enjoy the foods I love. It worked so well for me because I

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Carb cycling and intermittent fasting do they work?

Disclaimer: This is sponsored content. All opinions and views are of Dr. Kells’ Weight Loss and does not reflect the same of KOAA.

In this Your Healthy Family, as spring is finally here and swimsuit season is right around the corner, if you’re looking to drop a few pounds, we’re taking a closer look at some of the current popular diet trends and if they work or not.

Dr. Kristen Kells, D.C., B.S.c. owns Dr. Kells’ Weight Loss in Colorado Springs where they specialize in helping people who are in their 40s and 50s and beyond lose weight, where they have failed in the past.

Dr. Kells is traveling her own weight loss journey and knows firsthand the struggles that come with trial and error, with whatever the latest popular weight loss trend is.

One very popular trend on social media right now, is called carb cycling. Dr. Kells says, “Carb cycling is eating what is called a very low-calorie diet or very low carbohydrate diet, or VLCD. It restricts carbs and we do know that in the long term doesn’t work well. You do it maybe three days a week, eating lower carbs, and lower calories, and then you cycle that with days of higher carbohydrates. We typically see this type of eating pattern in the athlete population, so if you’re an endurance athlete or bodybuilder or you’re a wrestler, or you have high-activity days you need those carbohydrates. But what most of the sedentary population does not need on any day is a ton of carbohydrates.”

Another popular trend is intermittent fasting. Dr. Kells explains, “Intermittent fasting is withholding food for certain periods of time. There are many different ways to do it. You can do what we call 16/8, which is eating all of your

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Sculpt your body with fat-burning floor exercises

No equipment is required to get in shape with these five efficient floor exercises for weight loss! Improve your endurance while strengthening your core at home.

Looking to tone up and reduce weight while staying at home? It can completely modify your training if you include floor workouts. These workouts may be performed without any equipment and are efficient as well.

ALSO READ:Six habits for long-term weight loss maintenance: Tips and tricks

A CORE-STRENGTHENING EXERCISE IS PLANK

You can strengthen your core and tone your abs by performing the plank. It is a straightforward workout that entails keeping your body straight from head to heels while lowering your body till your forearms are resting on the floor without any equipment. Aim for 30 to 60 seconds while maintaining this posture.

MOUNTAIN CLIMBERS: ENDURANCE AND CARDIO IMPROVER

You may burn fat and increase your endurance with mountain climbers, a wonderful cardio activity. Start in a push-up stance, then alternate running in place while pulling your knees up to your chest. To raise your heart rate, perform this for 30 to 60 seconds.

ALSO READ:Five tips to shrink C-section belly: Regain confidence now!

Woman doing fat burning floor exercises. Image by Pixabay

CRUNCHS ON A BIKE: WITHOUT EQUIPMENT BURN FAT

Exercises like bicycle crunches are excellent for toning your core and losing belly fat. You don’t require equipment ,put your hands behind your head as you lay on your back and use your legs to pedal like a bicycle. As you bring your left elbow towards your right knee, raise your shoulder blades off the floor. Repeat on the opposite side. To feel the burn, continue doing this for 30 to 60 seconds.

ALSO READ:Five fabulous fitness trends that are taking over TikTok

A FULL-BODY WORKOUT: NO EQUIPMENT

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I’m a dietician – here are 4 cheap diet hacks BETTER for weight loss than Wegovy and Ozempic jabs

A ‘MIRACLE’ weight busting jab used by your fav celebs is coming to a high street near you.

The drug, called Wegovy, will be available on prescription in pharmacies sometime this year, offering hope to millions of Brits caught in a cycle of yo-yo dieting.

An expert has revealed an easier and cheaper way to shed the pounds

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An expert has revealed an easier and cheaper way to shed the pounds

The jabs have allegedly helped billionaire business mogul Elon Musk shed the pounds, and are rumoured to have helped Kim Kardashian fit into that Marilyn Monroe dress for the Met Gala.

Previous trials showed people taking the drug lost on average 12 per cent more of their body weight, compared to people on a placebo.

But, the same trials showed that around half of people taking the drug experience gut issues, including sickness, bloating, acid reflux, constipation and diarrhoea.

Many also regained two-thirds of the pounds they shed after dropping the weekly injections.

I'm a weight loss guru - common diet mistakes can STOP you losing weight
I'm a dietitian - here are 9 cheap food swaps that will help you lose weight fast

Not to put you off any further, but, if you aren’t eligible for the drug on the NHS, you’ll have to fork out a hefty fee to pay.

With that in mind, is there any easier and cheaper way to shed the pounds?

According to nutritionist, Emma Beckett, from the University of Newcastle, Wegovy works by supressing our appetite – this is why it works for weight loss.

To do this, an ingredient found in the fat-busting drug, known as semaglutide, mimics the role of a natural hormone, called GLP-1.

“This hormone is normally produced in response to detecting nutrients when we eat,” Emma wrote in the Conversation.

GLP-1 is part of the signalling pathway that tells your body you have eaten, and prepare it to use the energy that comes from your food.

What foods can trigger the same reaction?

Energy-dense foods,

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Aiming for weight loss? Ditch fad diet trends! Adopt these 5 mindful eating tips | Health

A balanced diet includes a variety of foods from different food groups to ensure the intake of all essential nutrients and it typically consists of fruits, vegetables, whole grains, lean proteins, dairy or dairy alternatives and healthy fats. The proportions and specific requirements may vary depending on factors such as age, gender, activity level and specific dietary needs.

fad diet trends! Adopt these 5 ways to practice mindful eating (Photo by Spencer Davis on Unsplash)”/
Aiming for weight loss? Ditch fad diet trends! Adopt these 5 ways to practice mindful eating (Photo by Spencer Davis on Unsplash)
Aiming for weight loss? Ditch fad diet trends! Adopt these 5 ways to practice mindful eating (Photo by Spencer Davis on Unsplash)

A healthy diet is a long-term commitment and a lifestyle choice and it is about making sustainable changes to your eating habits rather than relying on short-term or restrictive diets. Adopting a balanced and nutritious diet, combined with regular physical activity, forms the foundation for a healthy lifestyle while practicing moderation in consuming foods and beverages high in sugar, salt and unhealthy fats or being mindful of portion sizes also helps to avoid overeating and maintain a healthy weight.

In an interview with HT Lifestyle, Avanti Deshpande, PCOS and Gut Health Nutritionist, advised that instead of aiming to lose weight alone by following some fad diet, aim to change your relationship with food, so that mindful eating becomes a lifestyle.

What are fad diets and why are they called so?

Avanti Deshpand explained, “A fad diet, like any other upcoming trend, is based on diets ensuring faster results without following conventional nutritional advice. Due to their quick and promising results in a short span of time, fad diets are becoming increasingly popular among many of us, but the question of whether they work or not still remains.”

She elaborated, “Yes, fad diets work, but only for a certain period. And eventually, this

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