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  • Is a mono diet really that effective? It is the weight loss method that is likely to make you gain weight again!

    Is a mono diet really that effective? It is the weight loss method that is likely to make you gain weight again!

    Mono diet, in simpler terms is to eat only one type of food and nothing else except consuming drinking water each day. The most commonly seen example is to eat only fruits or vegetables each day, where in the popularly known "3-days apple diet" or "5-days apple diet" which could help losing about 2-4kg within 3 to 5 days allegedly. Is this possible from a nutritional perspective? Is it going to affect our health in the long term? Let's find out together.

     

    A mono diet may help with weight loss, but it comes with many side effects

    monodiet_sideffects

     

    The principle of mono diet is simple, which is to create a rapid decline in weight by having a calorie deficit by consuming a lower amount of calories than our body needs.

     For example, the daily calorific value that an adult needs is around 1500-2000 kcal, while the calorie of a banana is only 62 kcal. Eating 7 bananas each day would provide only 434 kcal, thus this tremendous calorie deficit would inevitably contribute to weight loss.

     Although the mono diet provides rapid and obvious weight loss results, this also means a massive loss of nutrition, which could in turn bring more damage to our body! Despite being able to lose weight, individuals who follow the mono diet would become unhealthy and weak in the long term.  

     Unsustainable diet that contributes to the rapid weight gain again

    Mono diet may be helpful for weight loss, but its main issue is being unsustainable as this form of diet imposes heavy restrictions on our food choice, forcing us to eat only limited tastes and flavors. Practicing this diet for a long time may require exceptional perseverance, which could become a source of pain and suffering.

    Moreover, if there is a lack of protein consumption, we may lose our muscle mass really quickly, which makes our metabolism slower that could in turn make our body more susceptible to weight gain. Once the individual stops practicing a mono food diet, it is highly likely that his/her weight will bounce back and become harder to lose weight than before.

     Research shows that Weight Cycling or Yoyo-Dieting are associated with the increased risk in mental health concerns, dissatisfaction in life and eating disorders. Therefore, they key to a successful weight loss programme is to ensure its sustainability, such as incorporating regular exercise, a balanced diet, healthy cooking methods and others. Although these changes in lifestyle may not gain rapid weight loss results, they are the most sustainable approaches.

     Balanced nutrition is the key to a healthy weight

    The Human body requires a large amount of carbohydrates, protein and fats as well as an optimal among of nutrients such as vitamins and minerals. Therefore, each group of foods is equally important. Eliminating any groups of food in our daily diet would affect our health, which is why having a mono diet would result in an imbalanced nutrient.

    For example, if we only consume vegetables and fruits, our body would be deprived of protein and fats. If we only consume meat and vegetables, our body would be deprived of carbohydrates, not to mention that there is no food that could provide all important nutrients to our body by its own. For instance, orange may be rich in Vitamin C but lacks Vitamin B12 and Iron.

     Evidently practicing a mono diet for a long time will cause nutritional imbalance due to its restrictiveness, which may lead to fatigue, hair loss, heart palpitations, loss of eye sight and other side effects. Therefore, it is unsuitable for long term weight management. Eating a variety of food is the key to making sure our body consumes enough nutrients to carry out its optimal functions!

    The importance of a sustainable diet 

    To conclude, the mono diet gives us a massive calorie deficit that could impact our metabolism rate, making subsequent weight loss even more challenging. Is this the result we would hope for? This approach also discourages its follower to exercise, especially during the three days before the programme begins. The lack of protein on top of restricting exercise may cause a decline in muscle mass.

    A mono diet maybe effective in reducing weight in a very short amount of time, but it poses many risks for our health, and not everybody is suitable for it, especially pregnant women and children. There is no shortcut to proper weight management, not just on the diet but it requires the individual to make diet and lifestyle changes. Hence, a lifestyle with a balanced diet and regular exercise is the best choice for weight loss!

     If you find this article helpful, please feel free to give us a like and share it with people who need it!

     

    Author: 27Dietitian

    Editor: CIND / Image Credit: 27Designer

     

    References

    (1) https://nutrition.moh.gov.my/wp-content/uploads/2017/05/FA-Buku-RNI.pdf

    (2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6489475/

    (3) https://www.webmd.com/diet/ss/slideshow-diet-yo-yo-diet-effect

     

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  • 單一食物減肥法很有效?它是復胖率最高的減肥法!

    單一食物減肥法很有效?它是復胖率最高的減肥法!

    單一食物減肥法,簡單來說是一天只吃一種食物,外加喝水,別的什麼都不吃。常見例子有一整天只吃水果或蔬菜,其中最有名的「三日蘋果餐」或是「五日蘋果餐」,宣稱可以在三至五天之內減輕2-4公斤。站在營養學的角度上這是可行的嗎?長期執行對健康是否有影響呢?這次就為大家一一解謎。

    disadvantages_of_monodiet


    單一減肥法可以瘦,卻副作用多
    其實單一減肥法的原理非常簡單,主要還是因為卡路裡的攝取偏低,食物提供的熱量少於消耗它們所需的熱量,而導致體重急速下降。

    舉例來說,一個成年人一日是需要1500 - 2000大卡,一顆蘋果的熱量大約於60大卡,一天若是吃七顆左右,熱量也才420大卡。總熱量超低的情況下體重一定會減輕,這是必然的!

    儘管單一食物的飲食效果很明顯,但這會造成營養缺失,反而給身體帶來更大的傷害!就算瘦下,也會顯得不健康沒氣色!!

    不可續的減肥方法會帶來復胖傷身的現象
    單一食物的飲食可能有利於減肥,但它也有很主要的問題就是不可持續,這個飲食計劃限制了食物上的選擇。單一食物口感單調,連續多日食用,需要異於常人的毅力才能徹底執行,因此不容易做到,即使做到,過程也是相當煎熬與痛苦。

    再來,若日常飲食中攝取不足蛋白質,肌肉更加快速流失,基礎代謝率也會隨著降低,導致體質變化更加容易肥胖。當恢復正常飲食後,體重將會反彈,甚至比之前更難以瘦下。

    有研究指出,體重循環(Weight Cycling)或溜溜球效應(Yoyo-Dieting)與精神健康問題的增加、生活滿意度降低、飲食失調或暴飲暴食的風險增加有關。所以,一個瘦身方案成功的關鍵就在於,它必須可以持續和持久的進行,例如:定期運動、均衡飲食或健康的烹飪方式等等。儘管這些生活習慣上的改變達到的瘦身效果並不是最快的,但卻是更持久的。

    攝取均衡營養素也是瘦身關鍵
    人體每天都需要足夠的巨量(碳水化合物、蛋白質和脂肪)和微量營養素(維生素和礦物質),因此所有食物組都是必不可少的,在日常飲食中排除任何食物組都可能會影響健康。一天只吃一種食物會導致巨量營養素失衡。

    舉例來說,如果一天只吃蔬菜水果會導致蛋白質和脂肪的缺乏;但如果只吃肉類和蔬菜也會導致碳水化合物不足;沒有一樣食物可以提供所有的微量營養素。例如,橙可能含豐富的維生素C但卻缺少維生素B12和鐵質。

    長期執行單一食物飲食將因為其限制性的性質導致營養不良,從而引起疲勞、脫髮、心率不齊和視力下降等等的副作用,因此不適合用於長期的體重管理。保持食物的多樣性才能確保我們攝取足夠讓身體正常運作的營養素!

    不反彈的減肥法才是最重要
    總結來說,實行單一食物減肥法,整體的卡路里攝入量極低,可能會導致基礎代謝率降低,進而讓後續的減肥更難,這樣的結果真的是大家想要的嗎?此方案也不建議節食者在執行期間做運動,尤其是開始的前三天。因為缺少蛋白質的攝入加上運動的限制可能會導致肌肉量下降進而導致肌肉無力。

    或許它可能有助於短期體重下降,但也存在著健康風險,並不是所有人都適合嘗試,尤其是孕婦和小孩。想要健康及能持久的瘦身是沒有捷徑的,不是僅靠節食,而是需要人們在飲食和生活習慣上做出改變,均衡飲食和定期運動還是瘦身最好的選擇!

    如果這篇文章對你有幫助,歡迎你在左下角按個讚並分享給更多需要的人,也希望你能參與我們的訂閱計劃,和我們一起努力,傳遞正確的科學知識幫助更多人實現高品質生活!

    撰寫、27食療師 
    編輯、CIND / 圖、27设计师

    資料來源
    (1) https://nutrition.moh.gov.my/wp-content/uploads/2017/05/FA-Buku-RNI.pdf
    (2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6489475/
    (3) https://www.webmd.com/diet/ss/slideshow-diet-yo-yo-diet-effect

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  • 5 Essential Nutrients: What They Are & Why Do You Need Them?

    5 Essential Nutrients: What They Are & Why Do You Need Them?

    HEALTH FACTS: The 5 Main Nutrients That Our Body Needs! What Should We Eat To Stay Healthy?

    There are several basic needs of humans to survive. Among all, food is the most important as we need to eat proper food for our body to perform its physical function.

    A diet can affect one's health for a lifetime, while a balanced diet will enable our body to absorb the important nutrients, improve its defense system against bacteria and viruses to keep us healthy. Only with the presence of good health, we can enjoy a quality life. Therefore, we have to bear in mind that nothing is more important than good health.

    What Should We Eat To Stay Healthy?

    There are different types of nutrients in our food to provide our body with the energy and nutrition that we need all day to perform daily functions and stay healthy. Some even argued that nutrients are the element of life, therefore a human can only survive between 10-14 days without consuming food.

    Normally, we have to consume at least three meals per day, however, how do we know if our diet is in a good balance? Now, please bear in mind that a balanced diet is a combination of science and rational choices. Only eating with a rational mind would ensure the most optimal health. Thus, you may follow the golden ratio of *2:1:1*Vegetables & Fruits: Protein:Carbohydrates) for each meal on top of practicing a regular eating schedule. If you are prone to having your dinner late, then you should watch out for your food intake, such as eating a portion of fruits + a boiled egg and a cup of low fat milk.

    *[1= size of one fist, 2= size of 2 fists]

     

    foodportion

     

    healthyplate

     

     

    This picture illustrates the food ratio for each meal.

     

    Vegetables and fruits make up half the plate, while carbohydrates and protein is about 1/4 of the plate each. This is the definition of the golden ratio of 2:1:1. It is also suggested that you should select your food in an order that begins with vegetables and fruits, followed by protein and lastly carbohydrates.

     

    If you do not want to have fruits during your main meal, you may replace with a portion of vegetables and keep the fruits as a snack between the main meals of the day. Most importantly, your food should not be oily, salty or sweet.

     

    If you do not wish to eat tasteless food, then you may use some spices such as curry powder, dried chilli or italian herbs etc in your food to improve the taste.

     

    Carbohydrates

    Carbohydrates consists of white rice, brown rice, noodles, meehoon, kuey teow, meesua, bread, crackers, oat, potatoes, tomatoes, pumpkins, yams, corns, sugar and more. You should pay attention to the carbohydrate content of each food because a part from being the main contributor to fuel the body, it also increases our blood sugar levels.

     

    Biscuits and crackers are also not recommended as they are high calorie foods. You are advised to choose high fibre food when you make your food choice, such as wholemeal bread, oat, brown rice etc., because these food makes our stomach feels fuller while controlling our blood sugar and improving our bowel movement.

     

    Protein

    Food that are rich in protein include fish, chicken, pork, cow, lamb, seafood, tofu, nuts, soybean curd, eggs, milk and other dairy products. You should avoid fried food or those with high fat content while choosing the food in this category. Other than that, while choosing milk or other dairy product, you should eat in moderation because they contain carbohydrates and fats too.

     

    Fibre

    Vegetables and fruits are rich in fibre, vitamin and minerals. If you're trying to lose weight, you may consume more vegetables or fruits. However, please note that vegetables are divided into leafy greens and non-leafy greens. It is recommended that you choose leafy greens because they contain more fibre, such as  Choy Sum, Bak Choy, spinach and kale. If you're not a fan of leafy greens, you may choose broccoli, bell peppers or taugeh. The suggested choice for cooking are boiling, steaming or stir frying. Pick fresh fruits instead of those pickled ones, also getting rid of sauces or sour plum powder is a great way to reduce your calorie intake.

    Fats

    Many people think that eliminating fat completely in our diet is not possible, so how should we reduce fat intake? First, if you are eating at home, please cook with a moderate portion of vegetable oil. When you are preparing food for only one person, it is suggested that you should not use more than 2 teaspoons of oil, if there are two people then the oil portion should be less than 4 teaspoons and so on. If you are eating out, you should avoid fried food, sauces and oily food to reduce your fat intake. Also, if you like eating mixed nuts, your portion should be about half a palm because despite being a good source of fat, you should still eat nuts in moderation.

    Water

    Water is a zero calorie drink that has many benefits. You are advised to drink at least 2000ml of plain water per day. People who are taller or higher weight should drink more. Other than that, avoid taking sugary or processed drinks because they barely have any nutrients. You may still consume coffee or tea but should not replace water with these.

     

    Lastly, you should reduce canned food and choose more fresh food, because canned food contains a high sugar or salt content, thus they are not recommended. Other than that, fried food are a no-no too. Although fried food are delicious, they can only satisfy your cravings and are not the best choice for your health, so you should reduce your consumption of fried food. Meanwhile, sauces are also food that are high in carbohydrates and fat, therefore it may increase your weight without you even realizing it!

     

    If you couldn't remember all of the tips above, we have another way to help you! Just remember the summary below:

     

    balanced_diet_rule

    Golden ratio 2:1:1

    Eat your meal on time

    Less oil more fibre

    Less salt, less sugar

    Stay hydrated with water

    Less sauce more spices

    Avoid fried and processed food

     

    If this article is helpful to you, please click the like button and share it with more people!  

     

    Author、27Dietitian JASMIN

    Editor、CIND / Image credit: XXX

     

    References

    (1) https://www.nutritionmonthmalaysia.org.my/wp-content/uploads/2019/01/nmm2017_infographic_book.pdf

    (2) https://www.healthyfood.com/advice/the-perfect-plate/

     

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