"Let's try one meal a day diet ..." "What are the disadvantages? I wonder if one meal a day diet will make me sick."
I'm writing this article for you who are wondering if you should start right now.
First of all, I don't recommend a one-meal diet a day.
The reason is that it is easy to rebound.
I tried my best to lose weight, but when I returned to my original life, I quickly returned to my previous figure ...
If you are on a diet, I would like you to keep your ideal body shape without rebounding.
In this article
I will explain in detail.
The author has actually led many people to a successful diet.
We will also introduce a rebound-free diet method that you can start tomorrow, so please take a look to the end!
table of contents
How to diet one meal a day
A one-meal diet per day is a diet that reduces the number of meals per day to one.
You can eat anywhere in the morning, noon, or evening. Supper is recommended.
The reason is that it is difficult to secure meal time in the morning and noon.
Since you can only eat one meal a day, you should choose the timing when you can think about nutritional balance and calories slowly.
Therefore, a supper with time is recommended.
In the one-meal diet a day, unlike other diet methods, you can drink alcohol or eat a moderate snack, so many people have the image that they can continue without difficulty.
Since you only eat one meal a day, you can expect to reduce calorie intake naturally.
It is possible to lose weight in a short period of time, but we do not recommend it because it is easy to rebound when you return to the number of meals.
Disadvantages of 10 diets per day
You can lose weight in a short period of time by dieting one meal a day.
However, there are many disadvantages to a fast-acting diet.
I will explain in order.
[Disadvantage 1] Rebound
A fast-acting diet method is easy to rebound.
The reason is that there are many excessive dietary restrictions and I cannot continue for the rest of my life.
After the end, you will return to your original life.
If you return to your pre-diet life, your weight will soon be restored.
If you can live the rest of your life with only one meal a day, you won't rebound.
If you can't, be prepared to rebound.
[Disadvantage 2] Create a constitution that makes it easy to gain weight
As your body gets used to one meal a day and goes into energy saving mode, it really becomes easier to gain weight.
Not only is muscle weakened and basal metabolism lowered, but it is also common for people to have low calorie intake, and they try to manage their body with that calorie intake.
Some people say that even if they continue to eat two or three meals a day for three days, they have changed by two sizes.
Even after the diet is over, the body remains in an energy-saving state. Divide the calories you consumed on a one-meal diet a day into three meals and rebound unless you gradually increase them.
[Disadvantage 3] I'm hungry
Until I get used to it, I'm really hungry.
There are many people who can't control their appetite and stop halfway through.
The moment I quit, my appetite that I had endured exploded.
And it will return to its original weight in no time.
I wouldn't recommend it if you're going to lose the temptation.
[Disadvantage 4] Rapidly raise blood sugar level
If you go on a diet with one meal a day, your blood sugar level will rise suddenly because you will be full from hunger at once.
I'll briefly explain why it's not good for your blood sugar to rise.
When the blood sugar level rises, insulin called obesity hormone is generated in the body.
Insulin is secreted to lower the elevated blood sugar level, but at the same time it stores fat.
If you raise your blood sugar too much, you will get too much insulin, get fat, and get fat.
[Disadvantage 5] There is a possibility of undernourishment
Since you can only eat one meal a day, it is difficult to get enough nutrition.
For example, the amount of vegetables that is said to be better to consume in a day is 350g.
About 1 bowl.
Of course, it's not just vegetables that you have to eat.
In other words, if you want to supplement the necessary nutrition with just one meal, you have to eat a great amount. While some people eat too much and fail, some people are undernourished, which is the difficult part of this diet.
[Disadvantage 6] Muscles tend to fall off
Since I only eat one meal a day, my protein intake is reduced.
Protein is a very necessary nutrient to maintain muscle.
You have to get 2g of protein per meal, which is quite difficult.
For example, a 60 kg person should take 120 g. For chicken breast, you have to eat 400g.
However, when the amount of protein decreases, the muscle mass decreases, and as a result, the body becomes easy to gain weight and hard to lose weight.
[Disadvantage 7] Worried by the surroundings
If you are on a diet with one meal a day, people around you will be worried.
You might think it's not a big deal, but imagine it.
almost every day,
"I'm not that fat, but I don't have to do it."
"Eating only one meal a day makes me sick."
If you keep being told, it's stressful, isn't it?
[Disadvantage 8] Increased risk of constipation / hemorrhoids
Dieting reduces the amount of food and water you eat, which makes you more likely to have constipation.
Also, if you have constipation, your stool will become stiff, so you should increase the risk of hemorrhoids.
Be especially careful if you eat one meal a day in the morning. It is said that constipation is likely to occur because energy is used for digestion even though it is originally time to discharge waste products.
[Disadvantage 9] There is a possibility of getting sick
It is easy to get sick because the calories are extremely reduced and the nutrition is insufficient.
To prevent this from happening, please pay more attention to nutrition than usual while you are on a diet with one meal a day.
[Disadvantage 10] Too much load on the gastrointestinal tract
If you eat one meal a day, you will have more time to rest your stomach, so it feels kind to your stomach.
However, since you eat all at once, it puts a strain on your stomach.
The difference between hungry and full is so great that it puts a strain on the stomach.
Five benefits of a one-meal diet a day
There are also benefits to dieting one meal a day.
I will explain in order.
[Advantage 1] Food expenses can be saved
Since I only eat one meal a day, I can eat less than when I was eating three meals.
Even if you increase the amount a little because you can only eat one meal, you cannot eat three meals at once.
However, even if you can save on food, it will cost you more if you get sick due to excessive dietary restrictions.
[Advantage 2] You can lose weight
Up until now, you can lose weight by reducing calorie intake by changing from 3 meals to 1 meal.
It also has an immediate effect, so it may be good for people who have a reason to lose weight in a short period of time.
However, if you return to your original diet after finishing your diet, you will immediately rebound. You should think of it as a temporary effect.
[Advantage 3] Free time increases
Since you only eat one meal a day, you can reduce the time to cook and eat two meals.
I'm glad that I can lose weight for my hobbies such as reading in the time I have.
[Advantage 4] Don't get sleepy in the daytime
You get sleepy after lunch, don't you?
However, I don't eat lunch while I'm on a diet, so I don't get sleepy.
For some people, work efficiency and concentration will increase.
[Advantage 5] You can drink alcohol
One meal a day diet is a diet method that allows you to drink alcohol.
It's great for people who love alcohol.
But of course, don't drink too much.
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[I don't recommend one meal a day diet] Let's think about why you want to lose weight
Again, I honestly don't recommend a one-meal diet a day.
What is the purpose you want to lose weight?
If you just want to lose weight and don't mind rebounding, you can go on a one-meal diet a day.
It's an extreme theory, but it's natural to lose weight if you don't eat it.
But it wasn't thin, it was just sick.
With excessive dietary restrictions, even if you get sick, you can never make a beautiful body with sharpness.
Imagine what you want to be, not your target weight.
But if you want to get a healthy, well-balanced body, don't aim for immediate thinning.
5 Tips for Successful Dieting
One meal a day diet is a diet method that makes it easy to rebound.
Here are some tips for dieting without rebounding.
Please refer to it.
[Tips 1] Protect undercalories
Undercalories are the most important thing in dieting.
The simple explanation is to reduce the calorie intake (the amount of food you eat) from the calorie consumption.
However, excessive dietary restrictions are NG!
Your body will be mistaken for starvation and it will be difficult to lose weight.
Try to consume about 90% of the calories you consume, and think carefully about your nutritional balance.
If you are aware of undercalories, your diet will be successful.
I have written an article about undercalories that are essential for dieting, so please read that as well.
RETIO BODY DESIGN 8 Pockets [Must read] Is undercalorie the key to dieting? Explaining the correct diet and tips for losing weight https://retio-bodydesign.jp/columns/article/under_calorie "I want to know a diet that will definitely lose weight ...!" "What is the undercalorie that seems to be effective for losing weight?" Diet The word "undercalorie" that comes out when you research to some extent. However, many people may not know exactly what to do. In fact, undercalories are an essential way to lose weight! If you want to go on a diet, it's worth knowing. So, in this article, we'll answer your questions about undercalories! What is undercalorie? It's under-calorie ...
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[Tips 2] Be aware of PFC balance
To lose weight in a healthy way, you need to be aware of PFC balance.
To briefly explain the PFC balance, it shows what percentage of the calorie intake of each of the three major nutrients (protein, fat, and sugar) in the diet corresponds to.
You may think that reducing calorie intake is the only diet, but it is also important to consider nutritional balance.
It's very easy to get PFC calories, so be sure to remember!
There are apps and sites that will tell you the ideal PFC balance for your calorie intake, so please use it.
However, I get tired if I calculate it every day, so if I can get a feel for it, I can do it roughly.
[Tips 3] Moderate muscle training
Excessive dietary restrictions can make your body more prone to rebound.
Doing muscle training is essential to avoid repeated rebounds and to create a beautiful body!
Excessive dietary restrictions will cause you to lose more muscle and lower your basal metabolism.
By doing muscle training, you can increase muscle mass and increase basal metabolism to make your body less likely to rebound.
[Tips 4] Moderate aerobic exercise
If you are currently obese, you can lose weight faster by doing aerobic exercise with muscle training.
The reason is that aerobic exercise is effective in burning body fat.
However, aerobic exercise breaks down both fat and muscle, so try to keep one aerobic exercise within 30 minutes.
[Tips 5] Continue
If you can continue, you won't rebound.
You can't go on a diet with one meal a day for the rest of your life.
If you can't, we recommend another diet method.
If you keep undercalories and continue to train moderately, you will definitely lose weight.
Of course, it doesn't rebound.
The important thing is to continue.
First of all, please try it for 3 months.
summary
In this article, I have introduced the disadvantages of a one-meal diet a day and the tips for a successful diet.
Summary
A one-day diet may be good for people who have to lose weight in a short period of time.
However, it is not recommended for those who want to be on their last diet.
If you usually keep under-calories and do muscle training, you will not get fat even if you take off your eyes and eat as much as you like.
This column provides useful information on diet and body makeup, so if you are interested, please see other articles as well.
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