Is it feasible to lose 30 pounds in a month? No matter how urgent your mood is, it is not advisable to lose weight quickly!

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Follow the online method of losing 30 pounds in a month to lose weight easily and quickly.

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It is the time of year when the saying "If you don't lose weight in March, you will regret it in April" comes again. Have you also made up your mind to join the ranks of the weight loss army? In fact, everyone knows that to lose weight, you should "control your mouth and move your legs", but this requires us to fight against our most stubborn and powerful instincts, which is extremely difficult to put into practice.

As a result, some weight loss methods that claim to "lose 30 pounds in a month" have appeared on the Internet, attracting many people who want to take shortcuts and lose weight quickly. Are these weight loss methods harmful to the body? Today we will take stock of them.

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Excessive dieting

Losing weight requires creating a calorie gap, reducing the amount of calories the body consumes and increasing the amount of calories it burns. If you want to lose weight successfully, dieting is inevitable. As long as you consume fewer calories per day than before, you are dieting. If you diet 300 kcal per day, the feeling of hunger will not be too obvious, and it will be easier to stick to it. If you diet much more than 300 kcal per day, especially when the daily calorie intake is lower than the energy required for the body's basal metabolism, you are definitely dieting too much.

The best scientific weight loss speed is to lose 1-2 catties per week. Excessive dieting can indeed help you lose weight quickly, but it will also bring a series of health problems. If the energy and nutrition required for various functions of the body are insufficient, the body will activate the protection mechanism and give priority to using these energy and nutrition to maintain basic survival functions such as breathing and heartbeat, reducing the energy required for other functions of the body.

Therefore, although excessive dieting greatly reduces the intake of calories, the calories consumed will also be reduced accordingly. In summary, not only will fat not be lost, but when the energy required for other functions of the body is not supplied, the body will experience a series of symptoms such as dizziness, insomnia, irritability, weakness, chills, hair loss, sweating, anemia, fatigue, hormone disorders, loose skin, amenorrhea, etc., which are very harmful to health. At this point, not only will weight loss be difficult to stick to, but it will also endanger health and life.

Ketogenic diet weight loss method

The ketogenic diet is a low-carb, high-fat diet that has become popular in recent years. It requires strict control of carbohydrates (less than 50 grams per day), relatively strict control of protein (1 gram per kilogram of body weight per day), and large intake of fat (accounting for 70% to 80% of total calories).

The ketogenic diet means that a large amount of foods rich in carbohydrates, including staple foods, potatoes, fruits, high-carb vegetables, and sugars, are basically not allowed to be eaten, while foods rich in fat, such as eggs, livestock and poultry meat, fish and shrimp, soy beans, nuts, leafy vegetables, and melons and tomatoes, can be eaten as much as you want.

When carbohydrates are extremely restricted and a large amount of fat is consumed, the glucose in the blood will be consumed quickly, and then glycogen will be consumed, but glycogen will also be exhausted quickly, and then the body will start to consume fat for energy. Since fat metabolism will produce ketone bodies, this is the origin of the name "ketogenic diet".

Since a high-fat diet increases satiety and the ketone bodies produced also suppress appetite, a ketogenic diet can indeed reduce weight quickly in a short period of time. Some people can lose 5 kg in a week, which greatly increases the confidence of dieters. At the same time, a ketogenic diet also has a good regulating effect on blood sugar, insulin, blood lipids, etc.

However, the advantage of the ketogenic diet in losing weight quickly can only be seen in the first 3 to 6 months of weight loss. The weight loss effect of sticking to it for more than 12 months is not significantly different from other weight loss methods. Moreover, watching other people eat delicious carbohydrates, the body's desire for carbohydrates reaches an extreme, and many people can't stick to it for 12 months. Once the ketogenic mode is stopped, you will uncontrollably eat high-carb foods, causing weight loss to rebound.

Long-term ketogenic diet can also damage your health: it may cause ketoacidosis, which can cause nausea and vomiting at mild levels and dehydration at severe levels; it increases the burden on the liver and kidneys and can even be life-threatening; the body lacks vitamins and minerals, leading to loose skin, muscle loss, osteoporosis, amenorrhea, etc.; and excessive intake of saturated fatty acids is not good for the cardiovascular system.

In addition, patients with chronic metabolic diseases, such as type 1 diabetes, liver disease, kidney disease, cardiovascular and cerebrovascular diseases, are not suitable for the ketogenic diet. Although the ketogenic diet can quickly lose weight, it is not good for overall health and is really not recommended.

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Intermittent fasting diet

Light fasting is a type of intermittent fasting. Currently, the popular light fasting can be divided into three main types: controlling food intake calories, controlling eating time, and controlling both food intake calories and eating time. However, all of them involve eating less or no food within a period of time.

5:2 intermittent fasting - eat normally for 5 days in a week, and only consume 500 kcal to 600 kcal on the other 2 days (non-consecutive).

16:8 intermittent fasting - eat within 8 consecutive hours each day and fast for the remaining 16 hours.

Do not eat after noon every other day - fast from 12 noon to 8 am the next day, then resume eating until fasting again at 12 noon on the third day.

Logically speaking, intermittent fasting, which only controls meal times but not calories, will not have any weight loss effect as long as the overall calorie intake does not decrease. And although intermittent fasting, which controls overall calories, can indeed reduce weight, the effect is similar to eating less at each meal. So why do we have to starve ourselves for a certain period of time?

The essence of intermittent fasting is still dieting, but it is just that you are hungry one day and full the next. Although you lose weight, it is not necessarily good for your body. The strong hunger caused by eating less or not eating for a period of time will lead to a big increase in appetite in the next period of time. During the period of eating less, you will feel poor spirits, irritability and anxiety, dizziness and headaches, daytime sleepiness, and insomnia at night. In severe cases, it will affect your study, work and even daily life.

In short, this weight loss method does not give us significant benefits, but brings some health risks.

Meal Replacement Weight Loss

Meal replacement foods on the market are very popular. Meal replacement foods include meal replacement powders, meal replacement bars, meal replacement biscuits, meal replacement milkshakes, meal replacement porridge, etc., which are used to replace part of the regular meals. They are generally carefully matched, can provide more nutrients to the human body, and are also high in fiber, low in calories, and easy to fill up.

The key to meal replacements helping you lose weight is that the calories provided by a meal replacement are between 150 kcal and 350 kcal, while the calories in a normal meal are generally at least 400 kcal, so meal replacements can indeed help you lose weight quickly.

However, eating a meal replacement in 5 minutes can barely keep you from being hungry physically, but psychologically it deprives you of the satisfaction of eating delicious food, which is difficult to stick to for a long time. Moreover, even if you don't eat meal replacements, you can still lose weight as long as you control your calorie intake.

It is generally recommended to use meal replacement only once a day to replace a regular meal. If you use meal replacement to replace regular meals for three meals a day or for a long time, it will be harmful to your health. Meal replacement cannot reach the nutrient intake recommended by the "Dietary Guidelines for Chinese Residents", and it cannot replace the natural nutrients in cereals, potatoes, fresh fruits and vegetables, meat, eggs, milk and beans.

At present, the meal replacement food industry is a mixed bag. The State Food and Drug Administration has reported that some weight loss meal replacement products have been found to have added illegal drugs. Cases of health problems caused by eating meal replacement foods as meals have also been frequently disclosed. It is recommended that everyone purchase and consume meal replacements rationally.

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Diet pills and weight loss methods

Several weight loss drugs that were once popular in the Chinese market have been proven to be ineffective or have obvious side effects. For example, L-carnitine is not a weight loss drug; sibutramine has great damage to the heart and nervous system; amphetamine has serious addiction and withdrawal reactions, which can cause high blood pressure and mental disorders; metformin has a poor weight loss effect, and can only reduce 1 kilogram a year, and it is better to eat two bites less food every day without suffering from the side effects of the drug.

It can be said that anything that has a quick and good weight loss effect is not a good thing. The speed of weight loss is almost proportional to the danger of the diet pills.

At present, the only weight loss drug approved for marketing in China is orlistat, which is a specific gastrointestinal lipase inhibitor that can prevent dietary fat from being hydrolyzed into fatty acids and glycerol, thereby inhibiting fat absorption.

But Orlistat only inhibits the absorption of fat, and can only inhibit 30% of fat absorption, that is to say, if you eat and drink a lot because you think that Orlistat is protecting you, the calories you take in will increase. And Orlistat does not consume our own fat at all. It is better to say that it is a weight loss drug than a drug that prevents you from getting fatter.

Slimming tea weight loss method

Almost all slimming teas claim to be able to detoxify, because you will definitely have diarrhea after drinking it, and go to the toilet more than ten times a day, and then you will lose weight after diarrhea. This is because the popular slimming teas on the market contain more or less ingredients with cathartic and diuretic effects: senna leaves, cassia seeds, aloe vera, lotus leaves, etc. Don't think that natural plants are good for the body. Many natural plants in nature are toxic to the human body!

The main principle of slimming tea is to stimulate the intestines and cause diarrhea to expel water. These slimming teas are no different from laxatives. It can be said that they reduce water instead of fat. The lost water can be easily replenished by drinking water and eating, so the weight will definitely rebound quickly. Moreover, a large amount of diarrhea in a short period of time will cause dehydration; taking slimming tea for a long time will also damage the health of the intestines.

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in conclusion

The above 6 weight loss methods claiming to make you lose weight rapidly in a short period of time will lead to rebound sooner or later and may even harm your health.

If you really want to lose weight, you need to eat scientifically, exercise moderately, and create a reasonable calorie gap.

Author: Zeng Xinyue

Review｜Han Hongwei, Director and Researcher of Risk Communication Department, National Food Safety Risk Assessment Center

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