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December 14, 2023 | 04:33 pm PT
Quite a few fast weight reduction strategies, resembling egg diets and carb discount, declare to shed as much as 5 kg in two weeks. Is that price of weight reduction protected? (Hold, 33, Hanoi)
Reply:
With many food regimen strategies promising fast weight reduction outcomes, it’s arduous to decide on the perfect food regimen. Low-carb and keto diets give attention to lowering carbohydrates and will initially provide help to lose vital weight, however they aren’t notably efficient in the long run.
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Crucial follow of weight reduction is committing to a wholesome, calorie-low food regimen. Nevertheless, doing so over an prolonged interval could also be difficult for a lot of, resulting in the failure of most weight reduction strategies. The perfect strategy is combining food regimen and train to maximise fats discount and forestall or reduce muscle loss.
Speedy weight loss can improve the danger of gallstones, dehydration, and malnutrition. Different uncomfortable side effects embody complications, stress, hair loss, irregular menstruation, muscle loss, and constipation.
The perfect weight reduction price is between 0.5 and 1.5 kg per week. Understand that weight reduction isn’t a linear course of. Chances are you’ll lose extra weight throughout sure weeks, and lose much less, and even under no circumstances, throughout others. So, do not be discouraged in case your weight reduction journey slows down or stalls for just a few days.
Many research have proven that individuals who apply self-monitoring methods, resembling conserving a journal of their food regimen and weight, are extra profitable at shedding weight in comparison with in any other case.
Nutritionist Pham Hong Ngoc
Vietnam Establishment of Utilized Drugs