The popular 21-day weight loss method on the internet is regarded by many as a weight loss bible. However, short-term rapid weight loss methods are ultimately detrimental to one's health. So, let's take a look at the side effects of the 21-day weight loss method.
Malnutrition
The 21-day weight loss method involves fasting and strict calorie control to achieve weight loss, which can lead to inadequate intake of nutrients. Vitamins, minerals, fiber, etc., are essential nutrients for maintaining a healthy body. Malnutrition can make weight loss more difficult.
Weight rebound
Low-calorie diets can effectively achieve short-term weight loss. However, if this type of diet cannot be maintained in the long run, once the original diet is resumed, the weight will rebound, causing even more weight gain.
Metabolism slowdown
When the body does not receive enough calories and nutrients, muscles will start to break down. However, muscles are the true fat-burning powerhouses. Reducing muscle mass also means a decrease in daily calorie expenditure, ultimately resulting in becoming more prone to weight gain after losing weight.
Mental fatigue
Low-calorie diets cannot provide the brain with sufficient energy and nutrients, which can lead to symptoms such as dizziness, fatigue, mental fatigue, and low mood. Only continuous nutrient supply can ensure the normal functioning of the body.
How to lose weight healthily
1. Control portion sizes. Healthy weight loss requires a balanced diet, but excessive nutrition should be avoided, so portion control is necessary.
2. Limit fat intake. Try to avoid high-fat foods such as fatty meat, fried foods, cakes, and ice cream. Also, try to avoid cooking methods like braising and frying.
3. Eat more vegetables. A healthy weight loss plan should include an adequate amount of vegetables. Prepare snacks like cherry tomatoes and mini cucumbers.
4. Get at least 150 minutes of exercise per week. Spending about 30 minutes a day on activities like brisk walking, jump rope, jogging, or yoga can effectively promote weight loss.
