An often overlooked aspect of losing weight is about avoiding weight gain. One of the underlying problems with people who try to lose weight is that they focus on losing what they have, while neglecting to think of the possibility of gaining more. The best weight loss diets understand this and instruct dieters to adhere to a strictly controlled plan, with portions measured out and very little room for snacks. For those who don’t have one that is nearly as strict, a good reminder to help keep the pounds off is just to cut down on unhealthy late-night snacks.

The myth

The common myth is that when losing weight, people should cut down on the midnight snacks because it doesn’t give the body time to digest the food properly. On the surface, this looks like a logical assumption and is supposedly supported by how the body’s systems slow down during sleep. This includes the digestive tract. However, there have been some dieticians and nutritionists who have put this theory to the test. According to studies, this myth may not have any actual basis in fact. Yes, the digestive tract does slow a bit, but losing weight is more about burning calories than when the calories are consumed.

Why it doesn’t work

The key to any weight loss plans, whether they rely on a strict food allocation or diet pills, is to burn calories. Simply put, the body has to be made to burn more calories than it consumes, and timing doesn’t really factor into that. The metabolism is constantly turning nutrients into calories and fat stores, so even if it slows down during sleeping hours, it isn’t enough to really have an impact.

Avoiding weight gain

That doesn’t mean people can go ahead and eat snacks at all hours of the day, however. Weight loss diets have controlled portions and schedules for a reason. This is to avoid putting on pounds when the goal is losing weight. Cutting down on midnight snacks isn’t going to help cut down on weight gain, but making changes to what those snacks consist of can help. For many, a midnight snack will end up being something unhealthy, like a slice of pizza or what’s left of a large dinner. Replacing it with something like an apple or celery stick can satisfy cravings and be a healthier alternative to most snacks.

Ultimately, avoiding midnight snacks has not been found to be very helpful in losing weight. However, it can still be altered so that it does not cause unnecessary weight gain while someone is trying to diet effectively. All it takes is the will to replace unhealthy snacks with better options.

Protein is one of the many nutrients that the human body requires to function normally, and it plays several roles. It is a large factor in the buildup of muscle tissue and in the maintenance of numerous systems in the body. However, the role of protein in weight management is a subject of some debate. Some dieticians advocate reducing protein intake because it can increase the risk of various chronic illnesses and is a major contributor to weight gain. Others believe that a high protein diet is actually a positive approach in certain situations and should not automatically be dismissed.

The basic overview

A protein diet is less about losing weight and more about losing fat, which are not necessarily the same thing. This type of diet is very good at causing the body to burn fat and building muscle mass – which weighs more than fat. The result is that the person may actually weigh more at the end of a protein-based eating regimen than before, but the additional weight comes from muscle and not fat. A protein-based program is not the same as a diet that is low in carbohydrates, since those tend to contain large amounts of fat and are not calorie-controlled. The strategy is known to build strength as well as muscle mass, as well as cause changes to the metabolism to make it more efficient.

Diet basics

The basic principles of a protein diet involve an increase in protein intake, preferably lean meats and tofu. The portions are controlled, much like in any other diet, and are designed to boost muscle and skeleton development. Fat is to be avoided, and most diets of this nature will reduce the intake of fats to the minimum nutritional value required. As with any other healthy diet plan, this strategy will also require that the person engage in physical activity and adhere strictly to its requirements.

Known hazards

A protein diet tends to have noticeable effects on the development of chronic illnesses such as cancer, heart disease, and kidney failure. Some proteins also have a higher-than-average fat content, which can raise these risks more. There is also a significant load on the kidney to process salt in a diet with large amounts of protein. Some nutritionists have also noted that a number of people who substitute protein-rich foods for others have dangerously low levels of various nutrients.

The protein diet is not usually advised for weight loss, since it is meant more as a method for increasing muscle mass and bulk. However, dieticians acknowledge that it can be modified to burn fat without replacing it with muscle, but this often requires strict supervision. There are other options available for the basic goal of losing weight, but there are few that are better if the person wants to build muscle at the same time.

Some people believe that the best technique for losing weight is to simply stop eating. This strategy involves literally starving the body, depriving it of all nutrient intakes. The idea is to force the body to begin burning its fat stores instead of carbohydrates for energy, shedding excess pounds. On the surface, this looks like a perfectly viable weight management strategy, even if it can be stressful and demanding. However, this sort of tactic is something that no dietician or nutritionist would ever recommend, and is something experts continuously warn people about.

The rationale

The idea behind the use of a starvation diet as a weight loss tool is relatively simple. The lack of carbohydrates – or any other nutrients – forces the body to burn any existing fat reserves to provide energy. The idea is to have the body’s natural mechanisms burn away at stored fat, rather than relying on any sort of diet or strategy that may or may not work for a given person. Everyone has a different metabolism and biochemistry, but deprived of food, the human body will always react in an almost predictable manner – it’s essentially programmed to do so.

The limitations

One of the main limitations of the starvation diet is when the body enters “famine mode.” This is a genetically-encoded response to prolonged periods of low nutrient intake. This is the point where the body slows down the metabolic burn and reallocates nutrients away from reproduction and into tissue restoration. This means that, at some point, someone attempting to lose weight this way hits an upper limit before things slow down to a crawl, preventing further progress.

The other limitation is time. Losing weight by depriving the body of all food is not the smartest move in the world, and will likely need to end at some point. On average, a human body could theoretically last 40 days – or more, depending on their fat reserves – without food. After that, the body begins to not only slow down in metabolic burn, but also starts to consume its own lean mass.

The concerns

There is little reason to question that, for a brief period, a starvation diet for losing weight might actually work. However, dieticians are eager to remind people that this is still a bad idea. The lack of carbohydrate intake causes energy levels to drop dramatically, and without its regular glucose flow, the brain slows down and cognitive functions suffer. There is also the risk of losing lean muscle mass.

Overall, losing weight by going into starvation mode is the least advisable of diet plans. Dieticians recommend avoiding it whenever possible, as the risks outweigh the benefits. There is also the problem of forcing the body to adjust back to normal food intake after going so long without it.