Miks ei ole madala kalorsusega dieet parim viis kaalust alla võtta?

Why do some people eat for two and do not get fat, while others gain weight as if from air? Many people believe that it’s genetics or a supernatural metabolism. In fact, in both cases, the clue lies in the body’s bacteria, or in scientific terms – the gut microbiota. What we feed them directly affects our figure. Together with nutriciologist Lidia Kvashnina we will analyze why a low-calorie diet is not the best option for our beneficial bacteria.

nutrikoloog

First, it is important to build a harmonious work of all internal organs, populate the intestines with “friendly” microflora, give it a balanced diet, and then the body itself will gratefully give everything it does not need.

What does this have to do with bacteria?

Inside the human body, mainly the large intestine, there are trillions of microorganisms. This life inside us is called the intestinal microbiota – it participates in the synthesis of vitamins, protects the body from pathogenic bacteria (those that are harmful to health), stimulates the immune, nervous and endocrine systems, and most importantly – takes part in digestive processes. Simply put, health and well-being depend on it.

The composition of each person’s microbiota is unique and largely depends on nutrition. For example, in adherents of a Western diet rich in fat and sugar, the number of Bacteroidetes decreases, and Firmicutes increases. The former bacteria prefer vegetable fiber and starch, the latter are good at extracting calories from food, and this leads to weight gain. In general, the microbiota is very plastic and responds to almost all dietary interventions, which means that you need to “feed” your bacteria correctly.

Mida ütlevad teadlased?

Researchers from Germany and the United States conducted a very strange and interesting experiment. Clinicians put 80 overweight women on a low-calorie diet (800 kcal per day) and noticed this: the composition of the intestinal microbiota of the participants has changed dramatically, and not for the better.

The low-calorie diet increased the number of specific bacteria Clostridioides difficile, which affect the human colon, cause infectious diarrhea and pseudomembranous colitis (acute inflammation of the large intestine). According to the researchers, the toxins from these bacteria deprive humans of nutrients by preventing their absorption from the intestines. And here – the most interesting thing: partly for this reason, a person begins to lose weight, rather than by restricting calories in the diet, mainly fats and carbohydrates.

The experiment did not end there. The scientists then transplanted the fecal microbiota of the slimmers into mice. How exactly all this happened remains a mystery. And what do you think? The mice lost weight, too. It’s also notable that none of the subjects had inflammation of the colonic mucosa, meaning their health indicators were normal. But given that the study lasted only 16 weeks, it is not known how the bacteria would have behaved in the future. Scientists don’t yet know exactly how safe it is to follow a low-calorie diet. But the fact remains that a low-calorie diet deprives the body of the valuable substances it needs.

Why not to fixate on calories?

According to nutriciologist Lidia Kvashnina, with a sudden change of diet, there are global changes in the body, to adapt to which it takes time.

Lydia Kvashnina

toitumisnõustaja

When people come to me with the aim of losing weight, I always take into account their lifestyle and habits before prescribing a nutrition protocol. When formulating a diet with calorie reduction, calorie reduction is gradual, not more than 10%. But first of all, I deal with the causes of excess weight gain. As a rule, these are deficiency states for the main nutrients necessary for life activity. After all, until you do not replenish them, your body will not give you a gram.

Often improper work of gastrointestinal tract organs (liver, gallbladder, intestines) and becomes the cause of extra pounds. Therefore, first we together with the client build a smooth work of all these organs, populate the intestines with “friendly” microflora, give him a balanced diet, and then the body itself gratefully gives everything that it does not need.

Nutriciologist notes that it is more correct to focus not on the number of calories consumed, but on what and when you eat.

Lydia Kvashnina

nutrikoloog

If your diet has a lot of fiber, protein, proper fats and the right amount of complex carbohydrates and clean drinking water, then in the case of weight loss you will not have to count calories every day. In general, it is better to coordinate any diet with a nutritionist – this will allow you to understand your individual characteristics (gene polymorphisms, deficiencies, lifestyle and physical activity). Abrupt changes can disrupt the balance formed over the years in the body. Do not forget that most often the diet that suits your friends may not suit you and may even aggravate existing problems.