How should a successful VLCD programme be ended?
There are options
After you have ended the Express Diet programme, we offer three different options for dietary models, with the aim of creating a change in your eating habits and thus facilitating your weight control. The time after weight loss programmes is the most critical stage of weight loss and the following weight control. The VLCD programme is one of the most efficient and fastest ways of losing weight and simultaneously reducing the health risks caused by obesity. But in order to keep your weight gain in check after Express Diet, you must be aware of what is ahead and make the right choices.
Returning to your old habits is not an option
VLCD-ohjelmilla käynnistetään muutos, mikä vähentää terveysriskejä, palauttaa kudosten toimintaa kohti normaalia tilaa.
Jotta paino ei pääse kimpoamaan takaisin siitä mistä lähdettiin liikkeelle ennen Express Diet-ohjelmaa, on tehtävä suunnitelma, miten edetä. Me olemme suunnitelleet valmiiksi muutamia vaihtoehtoja, joilla on helppoa ja vaivatonta ylläpitää saavutettua painoa. Pyrimme jatkamaan hyvää verensokerin hallintaa ja kylläisyyden tunnetta.
What is important in a diet you take up for at least a year
The programmes last for at least one year. Based on studies, it is well known that, after efficient weight loss, you are prone to gaining the weight back for years. This phenomenon is perhaps familiar to us all, if not personally then to one or several of your friends and acquaintances.
You may be able to fight it for a year, but then cravings get the best of you and then begins your return to square one.
There have been multidisciplinary studies of the reasons for this: there are more and more reasons the more multidisciplinary the research becomes.
Flexibility is required
The basis for successful weight control is flexibility in attitudes and goals. Days are different, there will be events and occasions where food is served that you did not plan to include in your diet. You can remain firm in these situations if it does not require more than one thought. Instead, if the temptation is great, be flexible and enjoy the event and the enjoyment it allows. This comes with a condition: do not start an inner monologue about poor self-control, not being up for this, caving in too easily, being too easy to persuade, etc.
Requires making a decision
When you decide to deviate from your routines, you make the decision and that is it. The only thing that happens is that you have been allowed to enjoy the experience. Afterwards, you do not delve into your psyche and early childhood traumas.
You will let the situation remain in your mind as a good experience. The next time you eat will be as you have decided. Learn to be flexible. One moment of enjoyment means nothing for weight control.
From VLCD to low-carb diets
It is easy to switch from the VLCD programme to low-carbohydrate diets, because the body has become accustomed to functioning with little carbohydrates. At the same time, the feeling of fullness has muted hunger.
I present the following dietary models to follow the VLCD programme: ketogenic diet, low-carb diet, Mediterranean low-carbohydrate diet, 5:2 intermittent fasting, alternate-day fasting, time-restricted eating models, 3–5-day Express Diet periods once per month or two months, 3-day water fasting once per month or two months.
Be flexible when travelling and on holidays
If you make a week-long trip to a southern destination with good food served throughout the week and you decide to take part in enjoying the delicacies, you will bring some weight with you upon your return.
In these situations, it is good to remember that in order for fat to be stored in your body in kilograms, you need to consume more than you burn for quite some time. During a week-long holiday, you will not accumulate several kilos of fat. This weight gain is about filling up the sugar reserves in the body’s muscles, which are about 400 g and retain three times this amount of water. This adds up to 1,200 + 400 g = 1.6 kg. Your intestines will contain more food due to the hearty meals, so this easily produces 500 g of extra weight, and the heat has caused water to store in your body, which can also be in the decilitres. The change of 2–3 kilograms in your weight after a holiday is mainly water, which will leave your body in about a week from coming back and returning to a normal diet.
Another example of a similar situation is the weight gain during Christmas time. In this case, the body stores water because of salty food rather than travel stress or the heat. The Christmas dinner traditionally includes salty foods like ham and herring. The digestive tract is filled with advancing masses of food, even to the point of feeling completely stuffed. For this reason, decisions to lose weight are often made during the turn of the year. The weight may drop in a couple of weeks after the Christmas binge as normal diet is resumed.
Quick weight gains
Quick weight gains consist mainly of water. The problem with these quick weight gains is that people react as though the weight would keep growing at the same pace, which would, of course, mean a large amount of weight gain in a short period of time, but this rarely happens.
Weight is often gained over many years
Gaining weight takes years, which include celebrations, trips abroad, Christmases and so forth.
It is known that if everyday exercise and active exercise are maintained on the same level for years and energy intake is otherwise maintained the same as when weight has remained unaltered for years, and you permanently add one sandwich biscuit per day (approx. 100 kcal each), you can gain 5 kilograms in a year. If you continue with this model, you could theoretically gain several dozens of kilograms in 10 years. This does not happen in reality, however, because the gained weight increases energy consumption. The higher your weight, the more energy exercise consumes.