Diets that severely restrict caloric intake may offer results, but they trigger a “starvation response” in which the body slows down its metabolic rate to conserve energy. Once the goal weight is reached and normal eating resumes, the body gains weight even faster because it requires fewer calories just to maintain normal body functions.
In addition, rapid weight loss results in the loss of large amounts of glycogen, water, minerals, and muscle and organ protein. These undesirable losses of lean body mass are coupled with only minimal losses in fat.
Yo-yo dieting has a similar effect. The more weight we lose, regain and lose again, the more muscle tissue we lose. The loss of muscle tissue is responsible for lowering our metabolic rate.
Cutting out carbohydrates
Carbohydrates are the bodies most needed fuel for energy and provide glucose which is the only fuel your brain functions on. Carbohydrates are in grains, vegetables, fruits and dairy products. Cutting out these food groups causes a severe deficit in nutrient (vitamin and mineral) intake. Not to mention the first time you decide to have carbohydrates in your diet you will regain the weight. Why because carbohydrates hold on to water and that is what you lose when you cut them out.
My advice: stick to only whole intact grains and no refined or enriched.
Eating frequently throughout the day (3 small meals and 2-3 snacks) will stimulate your metabolism. Skipping meals (including breakfast) can decrease your metabolism.
Skipping meals usually turns into eating more at the end of the day. The afternoon crash. If you are consistently starving in the afternoon and evening you are not fueling (eating enough during the day)
Crash or Fad Diet
If you have decided to lose weight, there is no “jump start”. There will only be the starvation response as mentioned above. Overall most diets offer a plan that isn’t realistic to your life, your preferences, your schedule or cooking abilities. If you cannot adapt to your new style of eating for the long-term, any results you see will not be maintainable. Our body loves consistency