Why taking breaks from your diet can help you lose more weight

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वजन कम करने की कोशिश करते समय, यह देखना आम बात है कि आप क्या खाते हैं।

लेकिन अगर आप अपने होठों को पार करने वाले हर मूसलधार बारिश की निगरानी के बीमार हैं, तो हमें कुछ अच्छी खबर मिली है। नए शोध के अनुसार, अपने आहार से ब्रेक लेने से आप अपने लक्ष्य को तेज़ी से पहुंचने में सहायता कर सकते हैं।

अनुसंधान ने दो समूहों में देखा - जो 16 सप्ताह तक लगातार आहार लेते हैं, और जो लोग एक-दूसरे के बीच में भोजन करते हैं आंतरायिक समूह ने दो हफ्तों के लिए भोजन किया, उनकी सख्त खाने की आदतों से दो सप्ताह का समय लिया और इस चक्र को दोहराया।

परीक्षण के अंत में शोधकर्ताओं ने पाया कि जो लोग ब्रेक लेते हैं वे उन लोगों की तुलना में अधिक वजन खो देते हैं जो लगातार आहार लेते हैं सकारात्मक परिणाम वहाँ अंत नहीं था।

परीक्षण समाप्त होने के छह महीने बाद, आंतरायिक आहार ने उन लोगों की तुलना में 8 किलो अधिक वजन का औसतन वजन घटाना बना रखा है जो कि वे हर समय खा रहे थे।

शोधकर्ताओं का ऐसा सिद्धांत है कि ऐसा क्यों हुआ।

"जब हम परहेज़ के दौरान हमारी ऊर्जा (भोजन) का सेवन कम करते हैं, तो चयापचय को कम करना अपेक्षा से ज्यादा हद तक घट जाती है; तस्मानिया के स्कूल ऑफ हैल्थ साइंसेज के विश्वविद्यालय के प्रमुख प्रोफेसर नुआला बायरने ने कहा, '' अनुकूली उष्म जनन '' नामक एक घटना को प्राप्त करने के लिए वजन कम करना कठिन होता है।

"यह 'अकाल प्रतिक्रिया', एक अस्तित्व तंत्र है जो मानवों को एक प्रजाति के रूप में जीवित रहने में मदद करता था, जब पिछले कुछ वर्षों में खाद्य आपूर्ति असंगत थी, अब हमारे बढ़ते कमर के लिए योगदान है जब खाद्य आपूर्ति आसानी से उपलब्ध होती है।"

हालांकि, प्रोफेसर बायरन ने कहा कि अन्य आहार में जो कई दिनों के उपवास और दावत के चक्र शामिल हैं, वह नियमित आहार से अधिक प्रभावी नहीं हैं।

"ऐसा लगता है कि इस अध्ययन में हमने दो सप्ताह की अवधि के लिए इस्तेमाल किए गए आहार पर 'टूट' का इस्तेमाल इस दृष्टिकोण की सफलता के लिए महत्वपूर्ण हो सकता है।"

हालांकि इस अध्ययन के परिणाम आशाजनक लग रहे हैं, जबकि मान्यता प्राप्त अभ्यास डायटीशियन कैथरीन हॉकिन्स को इस विचार पर बेचा नहीं है। परहेज़ के बजाय, उनका मानना ​​है कि हमें सामान्य रूप से खाने के लिए एक स्वस्थ रवैया अपनाया जाना चाहिए। इसके अलावा, वे कहते हैं, जो कुछ भी खाती है उसे सीमित करने से वजन कम होने का सबसे अच्छा तरीका नहीं है।

"यह दिखाने के लिए पर्याप्त सबूत हैं कि स्वस्थ भोजन का आनंद लेना, अपनी भूख [और] पूर्णता की बातों को सुनना और हर दिन चलना आपके शरीर को स्वस्थ वजन पर व्यवस्थित करने में मदद करने का सबसे अच्छा तरीका है।"

लेकिन अगर आप अपने भोजन के सेवन को प्रतिबंधित करने की योजना बना रहे हैं, तो वह सोचता है कि ऐसा समय हो सकता है जब आप सामान्य रूप से खाएं, जैसे (इस अध्ययन के प्रतिभागियों ने अपने दो सप्ताह के ब्रेक में किया)। वह कहती है कि यही वजह है कि दीर्घकालिक प्रतिबंध आपके चयापचय को धीमा कर देते हैं जबकि आपके पेट की स्वास्थ्य को नकारात्मक रूप से प्रभावित करते हैं

आप अपने शरीर के संकेतों को सुनकर भी बेहतर हैं और जब भूख लगी है, खाने के बजाय खाने की वजह से आपको खाना चाहिए।

"आपके शरीर के संकेतों की अनदेखी करके, शरीर को असमर्थित महसूस हो रहा है और इसलिए ऊर्जा को बचाने के लिए अपनी चयापचय को धीमा करने का निर्णय समाप्त होता है।"

एक आहार पर पछाड़ने और इसे हर दो हफ्ते से दूर करने के बजाय, हॉकिन्स कहते हैं कि आप अपने भोजन सेवन के अनुरूप होने के मुकाबले ज्यादा बेहतर हैं

यह उबाऊ लग सकता है, लेकिन बुनियादी सिद्धांत सबसे अच्छे हैं: बहुत सारे ताजा भोजन खाएं, जिसमें बहुत सारे शाकाहारी, फल, हड्डियों, दुबला मीट, फलियां, नट, अंडे और डेयरी शामिल है। आपको हर समय ज़्यादा ज़्यादा नहीं करना चाहिए, लेकिन कोई भी खाना सीमा से दूर नहीं होना चाहिए। अपनी मिठाई दाँत को देने से पहले अच्छी चीजों को भरने की कोशिश करो।

सबसे अच्छी बात यह है कि यदि आप अच्छी तरह से और सहजता से खाते हैं, तो आपको खाने के रास्ते से ब्रेक लेने की ज़रूरत नहीं होगी।
When trying to lose weight, it’s common to watch what you eat.

But if you’re sick of monitoring every morsel that crosses your lips, we’ve got some great news. According to new research, taking breaks from your diet can help you reach your goal faster.

The research looked at two groups - those who dieted continuously for 16 weeks, and those who dieted intermittently. The intermittent group dieted for two weeks, took two weeks off from their strict eating habits, and repeated that cycle.

At the end of the trial the researchers found that those who took breaks lost more weight than those who dieted continuously. The positive results didn’t end there.

Six months after the trial finished, the intermittent dieters maintained an average weight loss of 8 kilos more than those who watched what they ate all the time.

The researchers have a theory as to why that happened.

“When we reduce our energy (food) intake during dieting, resting metabolism decreases to a greater extent than expected; a phenomenon termed 'adaptive thermogenesis' - making weight loss harder to achieve," said Professor Nuala Byrne, Head of the University of Tasmania's School of Health Sciences, who led the study.

"This 'famine reaction', a survival mechanism which helped humans to survive as a species when food supply was inconsistent in millennia past, is now contributing to our growing waistlines when the food supply is readily available."

However, Professor Byrne said that other diets that include cycles of several days of fasting and feasting aren’t more effective than continually dieting.

"It seems that the 'breaks' from dieting we have used in this study [for two weeks’ duration] may be critical to the success of this approach.”

While the results of this study seem promising, Accredited Practicing Dietitian Kathryn Hawkins isn’t sold on the idea. Instead of dieting, she believes we should adopt a healthier attitude to eating in general. Besides, she says, restricting what you eat isn’t the best way to lose weight long-term.

“There is enough evidence to show that learning to enjoy healthy food, listening to your hunger [and] fullness cues, and moving every day is the best way to help your body to settle on a healthy weight.”

But if you’re planning to restrict your food intake, she thinks it’s a good idea to have periods where you eat normally, too (like the participants of this study did in their two week breaks). She says that’s because long-term restriction slows your metabolism while negatively influencing your gut health.

You’re also better off listening to your own body’s cues and eating when you are hungry, rather than simply because your diet says you should.

“By ignoring [your] body cues, the body ends up feeling unsupported and therefore ends up deciding to slow down its metabolism to preserve energy.”

Rather than hopping on a diet and going off it every two weeks, Hawkins says you’re much better off being consistent with your food intake.

It may sound boring, but the basic principles are best: Eat plenty of fresh food, consisting of lots of veg, fruit, wholegrains, lean meats, legumes, nuts, eggs and dairy. You shouldn’t overindulge all the time, but no food should be off limit either. Just try to fill up on the good stuff before giving in to your sweet tooth.

The best bit is, if you eat well and intuitively, you won’t even need to take a break from the way you eat.

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