A monodieta in which only one type of food is taken at each meal. Fast weight loss is available, but in reality there are many drawbacks. It should be borne in mind that healthy eating is characterized by diversity and energy balance.
Restrictive food plans such as monodies usually do not work in the medium and long term. In fact, they even create problems. In addition, effective weight loss depends on other factors, such as regular exercise and others.
It is recommended that you gain muscle first to make it easier to maintain an energy deficit afterwards. Other healthy habits should be applied. But let’s go back to the main topic … what are the problems of monodies?
Monodytea how it is conducted
The truth is that the information about monodies is contradictory. Some people claim that only a certain food can be consumed throughout the day. Others argue that this choice is made at every meal.
In any case, we are talking about a very restrictive approach that will lead to significant food deficits. The first thing that will happen – among other things – is deterioration of muscle mass. To maintain muscle mass, it is important to ensure minimal daily protein intake, which is difficult when dieting with one food.
According to a study published in the Annals of Nutrition & Metabolism, at least 0.8 grams of protein per kilogram of body weight is needed for muscle function to perform properly. For athletes, the requirements are easily multiplied by 2 or 3 times.
There are several types of monodiets and therefore there are different alternative approaches. However, it is often based on one type of food at each meal; these can be potatoes, apples, eggs and more.
However, there is also a possibility to include more variety through the use of food from the same group. This can cover different types of cereals, meat, vegetables or fruits.
There are no instructions on how long it is safe to follow it. But due to its restrictive nature, it cannot last more than two weeks. Otherwise, the food deficit will begin to compromise health.
After two weeks, gradually introduce other foods such as soups, salads and smoothies. Then the next step is to return to a balanced and varied diet, with foods from all food groups and without restrictions.
Among the most common foods for inclusion in monodies are potatoes, eggs, apples, bananas, chocolate and grapefruit. However, it is also possible to do with meat or legumes.
Does it lose weight quickly with monodieta
Contrary to what its defenders claim, monodies are not an effective option for weight loss. It is true that you can lose a few pounds with this approach, but some of them will be glycogen and liquids.
In the meantime, it will destroy some of the muscle tissue, which is bad for your health and body condition in the medium term. As a result, resuming your normal diet will lead to weight gain, even more than before you started this diet.
In addition to losing muscle mass and gaining weight, monodies have other contraindications that are worth knowing. It is important to note that insufficient intake of fatty acids is quite harmful to the body.
For example, if fat is not consumed in optimal amounts, testosterone levels will be suppressed, which affects vitality, strength and health, according to a study in The Journal of Steroid Biochemistry and Molecular Biology.
There will also be problems in controlling the creation of free radicals, as the supply of antioxidants will not be enough. This leads to an acceleration of the aging process and an increased risk of developing chronic pathologies.
Gradually, people experience dysfunction at the mitochondrial level and increased inflammation, leading to cellular damage at the DNA level.