Milk Diet: How does it work and what are the risks of adopting this and other? Fad diets?

Many people today are looking for? especially on the internet? Effective and fast ways to lose weight. From there, do you come across totally restrictive diets that promise weight loss? sometimes ? up to 10 pounds in 1 week.

In many cases, it is not difficult for weight loss to really happen, after all, totally radical diets are used, which take away virtually everything one eats or should eat on a daily basis. Thus, with a calorie deficit, weight loss usually occurs. However, it is not difficult to imagine also that this weight loss will soon be "outgrown", and the person will either return to his previous weight, or worse: get fatter!

Wanting to lose weight is totally healthy in some cases but wanting a quick weight loss? not to say miraculous? ? It is a misconception that, in addition to not providing a safe and definite weight loss, can pose serious health risks.

To better understand how these restrictive diets work, why do they tend to go wrong? And what health problems they offer, you know below the so-called "milk diet", which promises weight loss of up to 7 pounds in just 8 days.

How does the milk diet work

This is a widespread diet on the Internet, which proposes that the person spends eight days basically feeding on milk, thus, an "emergency diet". In line with other? Fashion schemes? ? as soup diet, moon diet, among others?, the milk diet proposes to replace the main daily meals with milk, practically excluding the consumption of other foods throughout the day.

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In fact, the person is not? Prohibited? from consuming other foods but they should be exceptions so as not to undermine the end result? of the diet? which is up to 7 pounds in just 8 days.

To better understand how this type of diet works, below you can check the menu called milk diet:

1st day

• 6 glasses of milk throughout the day (at main meals or when hungry)

2nd day

• 4 glasses of milk throughout the day (at main meals or when hungry) + 2 fruits to choose from

3rd day

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• Throughout the day: 2 glasses of milk + 2 fruits + cheeses

4th day

• Throughout the day: 4 glasses of milk + 1 fruit + 1 100g grilled steak

5th day

• Throughout the day: 2 glasses of milk + 2 fruits + 1 boiled egg + 1 grilled steak from 100g to 150g

6th day

• All day long: 2 glasses of milk + 1 fruit + 1 boiled egg + 1 grilled steak from 100g to 150g + cheeses

7th day

• Throughout the day: 3 glasses of milk + 3 fruits

8th day

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• Throughout the day: 2 glasses of milk + 1 fruit + 1 grilled steak from 100g to 150g + cheeses

It is worth mentioning that this is one of the menus associated with the milk diet, as there may be variations related especially to foods that can be consumed throughout the day (besides milk). But, it is worth mentioning: neither this menu nor other variations of the milk diet are indicated.

The menu exposed here serves only as an example for approaching the subject, not as an "indication of diet".

Benefits of Milk X Disadvantages of Consumption

More than the controversy surrounding restrictive diets, the so-called milk diet brings up another important issue, however, that has caused doubts: the benefits or harms of milk (even if inserted into a balanced diet).

This is because, today, some professionals argue that milk should not be consumed by anyone; while others believe that if a person has no intolerance, they can consume milk within a balanced diet. In this context, doubts often arise: after all, what benefits can milk offer to health? And why in some cases is not indicated?

For Patricia Ceolin Grassi, Master in Metabolism and Professor of Nutrition and Medicine courses at Unic, milk is considered a complete food that, besides providing proteins with high biological value, is rich in vitamins and minerals such as vitamin A, complex B, D, calcium, phosphorus, magnesium, zinc.

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Calcium, for example, is a key mineral for bone health, and several scientific studies have proven the effectiveness of calcium in controlling blood pressure.Already the dietary supplements containing this mineral do not play the same role of calcium from source foods ?, says Patricia.

Nadya Mambelli, coordinator of Anhanguera's Campo Limpo Nutrition course, points out that the Federal Nutrition Council has a technical opinion on the subject, which she highlights below:

1. Cow's milk and other animal species are excellent sources of nutrients and can be part of a normal diet for individuals at all stages of development, especially in childhood.
2. The indiscriminate recommendation to restrict the consumption of milk and dairy products is not currently supported by scientific evidence with convincing level of evidence and is in disagreement with the Brazilian Food Allergy Consensus 2007.
3. Restriction on the consumption of milk and dairy products should only be made to patients with a confirmed clinical diagnosis of lactose intolerance, milk protein sensitivity (Cow Milk Protein Allergy? APLV) or other physiological and immunological conditions. It should be noted that the clinical diagnosis is the sole responsibility of the physician.
4. Failure to comply with this guideline indicates evidence of breach of the Nutritionist's Code of Ethics (Resolution CFN No. 334/2004), for non-compliance with the Fundamental Principle, as set out in article 1, and for non-compliance with article 6, item VI, subjecting the violators to prosecution. Discipline and the penalties provided for in the legislation.

Patricia points out that many people, even health professionals, advise against the consumption of cow's milk and dairy products, because they believe that approximately 70% of the population suffer from lactose intolerance, due to some symptoms such as bloating, abdominal pain, flatulence, diarrhea and vomiting. But often these discomforts are due to the quality of milk, so I always advise the consumption of pasteurized milk (sachet milk), which does not undergo as many processes as UHT (boxed) milk to? Survive? longer on shelves and pantries? he says.

For Nadya, many people advise against the consumption of milk because many nutritional information generate controversy and are approached in a non-technical and scientific way. There are studies that show that milk consumption should be limited and restricted, but these are recent and without favorable quantitative figures. All people have different recommendations and should seek a professional nutritionist to adapt them in food ?, highlights.

Differences between skimmed, semi-skimmed and whole milk

The differences, explains Patricia, are due to the concentration of fat. Whole milk, for example, is approximately 3% fat and the concentration of vitamins and minerals is preserved. Semi-skimmed goes through procedures where fat is removed and its composition has between 0.6 to 2.9% fat and vitamins and minerals are also preserved. Skim milk, in addition to suffering an almost complete decrease in fat concentration, still loses vitamins such as A and D. Regarding which milk would be the most appropriate, will depend on how much fat and calorie the person wants and can ingest? , highlights.

Nadya stresses that each person has a nutritional profile, so the assessment should be individualized and no diet should be generalist. Fat-soluble vitamins (Adek) are transported, metabolized and absorbed with the aid of fat, ie if a person needs a higher intake of these vitamins should have a balance between the consumption of fat. The Brazilian Society of Pediatrics does not recommend the use of skimmed milk for children, as children need fats to metabolize vitamins, growth hormones and also to maintain good development. The correct thing is to balance food consumption and avoid restricted foods of some nutrient, for example: some skim milk have sweeteners and other substances that are also toxic to children and some people with pathologies ?, explains.

Milk Diet: Effects and Negative Points

You may be wondering why not stick to the milk diet as an? Emergency diet?

Patricia comments that, regarding this type of diet, there is a long history. “We nutritionists have already lost track of how many diets are released every day. If they really worked, there wouldn't be so many types and so many people who stick and get so frustrated with the false results! Anyway, if a particular diet really worked, it wouldn't be necessary to formulate another! Besides these diets are harmful to health ?, he says.

Nadya points out that these diets are not part of the technical and scientific criteria of Nutrition, so they are not advised. • They do not meet national and international nutrient recommendation guidelines.Can patients or people who adhere to this type of conduct have major health damage, even weight gain ?, he says.

Still on the possibility of adhering to the milk diet safely, Patricia states: "There is no restrictive diet with safe way to be adhered to and followed."

Nadya highlights the main risks of adhering to restrictive diets, such as the milk diet:

• Iron deficiency anemia;
• Immune system disorders;
• Diseases of the gastrointestinal system;
• Weakness;
• Headaches;
• Chest pains;
• Excessive tiredness;
• Decreased metabolism and eating disorders.

Patricia stresses that it is not only the milk diet, but any restrictive diet has its drawbacks. According to studies, about 80% of people who start restrictive diets (especially those fad diets that pop up every day, such as the lemon, moon, soup, shakes, and now the milk diet) are getting fat again. and often gaining even more weight than when they started ?, he says.

Generally speaking, these diets restrict and decrease food intake, reducing calories that may initially lead to weight loss. But because they are so restrictive, there comes a time when the individual can no longer follow them and, as a result,? their wants and yearnings and eats large amounts of foods that were? forbidden? on diet ?, explains nutritionist Master in Metabolism.

The problem, according to Patricia, is that most people think that avoiding or prohibiting the consumption of certain foods they like will make them feel better. Worse, they think this restriction will reflect on their body composition. Finger mistake! What happens is that by prohibiting a food, it becomes exactly what the person longs for the most as if an immediate appreciation of it occurs. And when a person begins to consume it, they may lose control and have a compulsion, an effect already well described in the scientific literature: restriction generates compulsion!

One of the most noticeable effects of diets is that they make people obsessed with food. They wonder how they want to lose weight while watching the famous chef on TV cooking ?, adds Patricia.

The Master Nutritionist in Metabolism points out that people have to be aware that food is not as simple an act as many people think. "It is very complex because there are several factors: food choice = social, cultural, emotional value, among others," he says.

? The essential thing is to eat consciously and respect the wills. Prefer fresh, healthy and fresh foods, the famous "unpack less and peel more", guides Patricia.

This does not mean that you will no longer be able to eat brigadeiro, hamburger, pastries or other foods that society has been "condemning". But eat with satisfaction, with desire, without guilt or remorse. It is much healthier and more conscious to eat a chocolate after lunch than to deprive yourself and have a compulsion to eat two boxes at once without tasting, without satisfaction. Think about it! If you allow yourself to have a healthy relationship with your favorite foods, it is not a relationship of worries, prohibitions, exaggerations and compulsions, but a healthy relationship ?, reinforces Patrícia.

The great release of these mind-boggling diets will come when we realize that with a balanced diet we can include all kinds of foods. And the next time someone comes to talk about a new diet, run! Literally! With a more natural diet and physical activity, you will have more health, not just physical but emotional. The search for a professional to assist in this process is fundamental ?, concludes the nutritionist Master in Metabolism.

Now you have all the information and can make your own decisions: Is it worth sticking to the so-called milk diet or the like? Is it worth proposing to lose up to 7 pounds in 8 days, but then regain all the lost weight or gain even more weight? Above all, is it worth putting your health at risk?

For all that, the only safe and effective way to lose weight is to look for a professional who can give you a healthy and balanced menu, taking into account your particularities and goals. Having this awareness is undoubtedly the first step to a successful dietary education!

Intermittent Fasting (April 2024)