Is it possible to lose weight fast? - Hei Man Chan

2,105,376 views ・ 2022-09-22

TED-Ed


Please double-click on the English subtitles below to play the video.

Prevodilac: Ivana Šimšić Lektor: Milenka Okuka
00:07
In the wealthiest circles of Victorian England,
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Među najbogatijim slojevima društva u viktorijanskoj Engleskoj
00:10
bizarre fads ran rampant.
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širile su se bizarne mode.
00:13
But perhaps none was as strange as the tapeworm diet,
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Ali najčudnija među njima bila je dijeta pantljičarom,
00:16
in which dieters swallowed an unhatched tapeworm
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zbog koje su ljudi gutali jaja pantljičare,
00:19
and let it grow inside them by consuming undigested meals.
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koja je posle rasla u njima, hraneći se nesvarenim obrocima.
00:24
Obviously, this is an exceptionally dangerous and unhealthy way
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Ovo je svakako vrlo opasan i nezdrav vid mršavljenja.
00:27
to manage your weight.
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00:29
However, while modern fad diets aren't usually this extreme,
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Međutim, iako savremene brze dijete nisu toliko ekstremne,
00:33
they do promise similar results; specifically, losing weight fast.
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ipak obećavaju slične rezultate; pre svega, mršavljenje u kratkom roku.
00:39
So, are there any fast diets that do work?
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Ima li onda brzih dijeta koje rade?
00:42
And are any of them actually healthy for you?
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I da li je ijedna od njih stvarno zdrava po vas?
00:46
To answer these questions, let’s consider a thought experiment.
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Kako bismo odgovorili na ova pitanja, razmotrićemo jedan misaoni eksperiment.
00:51
Sam and Felix are identical twins both planning to go on a diet.
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Sem i Feliks su jednojajčani blizanci i obojica planiraju da krenu na dijetu.
00:55
They share the same height, weight, fat and muscle mass.
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Imaju istu visinu, težinu, procenat masti i mišićnu masu.
01:00
But Sam is hoping to lose weight slowly, while Felix wants to go fast.
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Međutim, Sem želi da sporije mršavi, dok Feliks to hoće na brži način.
01:05
Sam's plan is to gradually decrease his calorie intake
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Semov plan je da postepeno smanji unos kalorija
01:09
and increase his regular exercise.
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i da više redovno vežba.
01:12
With less energy coming in and more being expended,
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Pošto je energija koju unosi manja od one koju izbacuje,
01:16
he’s creating an energy deficit inside his body.
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u telu mu se stvara energetski deficit.
01:19
To compensate, Sam’s body begins breaking down his emergency glucose supply,
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Kako bi se ovo nadoknadilo, Semovo telo razlaže rezerve glukoze,
01:24
stored in the liver in the form of glycogen.
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koje se skladište u jetri u obliku glikogena.
01:27
Then, after 4 to 6 hours, his body starts burning fat cells
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Nakon toga, posle četiri do šest sati, telo počinje da sagoreva masne ćelije
01:31
as a major energy source.
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kao glavni izvor energije.
01:33
This process releases lipid droplets
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Ovim procesom se oslobađaju lipidne kapljice
01:35
which are broken down into compounds that float through the bloodstream
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koje se razlažu u jedinjenja i putuju krvotokom,
01:39
and provide energy to organs and tissues.
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te pružaju energiju organima i tkivima.
01:43
Felix aims to create a similar energy deficit
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Feliks želi da stvori sličan energetski deficit,
01:46
by dramatically cutting his calorie intake.
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tako što će drastično smanjiti unos kalorija.
01:48
Unlike Sam, who’s still eating smaller meals,
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Za razliku od Sema, koji i dalje jede manje obroke,
01:51
Felix is eating almost nothing.
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Feliks ne jede skoro ništa.
01:53
And his body responds by going into a starvation response.
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I njegovo telo odgovara na gladovanje.
01:57
Felix’s body breaks down his entire store of emergency glucose in just 18 hours.
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Feliksovom telu treba samo 18 sati da razloži sve rezerve glukoze.
02:03
And while Sam steadily replenishes glycogen with every healthy meal,
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I dok Sem svakim zdravim obrokom redovno dopunjuje zalihe glikogena,
02:08
Felix’s low-calorie diet does not.
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Feliksova niskokalorična dijeta to ne može da uradi.
02:11
Desperate for energy, his body starts breaking down other materials,
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Željno energije, telo počinje da razlaže druge materije,
02:14
including his muscles.
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uključujući i mišiće.
02:16
Meanwhile, Sam’s regular exercise is maintaining his muscle mass.
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U međuvremenu, Sem redovnim vežbanjem održava mišićnu masu.
02:21
This means he’ll use more energy both during exercise and at rest,
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To znači da koristi više energije dok vežba, ali i dok odmara,
02:25
making it easier for him to lose weight.
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i na taj način lakše mršavi.
02:27
Felix, on the other hand, is losing muscle mass
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S druge strane, Feliks gubi mišićnu masu
02:30
and burning fewer calories than ever for his body's basic functions,
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i sagoreva manje kalorija nego ranije za osnovne telesne funcije,
02:34
making weight loss even more difficult.
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zbog čega mu je još teže da smrša.
02:36
Despite all this, there’s one element of Felix’s fast diet
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Uprkos svemu, zbog jednog elementa Feliksove brze dijete
02:40
that might make him think he's on the right track.
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on može da pomisli kako je na pravom putu.
02:44
Every gram of glycogen is bound to several grams of water.
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Svaki gram glikogena se vezuje za nekoliko grama vode.
02:47
This can add up to two kilograms of water weight,
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Ovo može da doda i do dva kilograma vode u telu,
02:50
all of which is lost when the glycogen is depleted.
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koja se gubi zajedno sa potrošnjom glikogena.
02:53
For Felix, this might seem like he’s losing weight fast.
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Zato Feliksu može da se učini da brzo mršavi.
02:57
But as soon as he stops starving himself,
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Ali čim prestane da se izgladnjuje,
02:59
his body will replenish its glycogen store and regain that weight.
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telo će nadoknaditi zalihe glikogena i povratiti težinu.
03:04
Clearly, Felix’s plan does more harm than good,
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Feliksov plan donosi više štete nego koristi,
03:07
but extreme calorie reduction diets aren’t the only regimens
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ali ekstremne, niskokalorične dijete nisu jedine
03:10
promising to shed weight fast.
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koje obećavaju brz gubitak težine.
03:13
Plans called “detoxification diets” either promote or restrict certain foods
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Planovi ishrane kao što su „detoks dijete“ promovišu ili zabranjuju neke namirnice
03:18
to provide specific nutrients in high quantities.
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kako bi obezbedile velike količine određenih hranljivih materija.
03:21
These can be useful for addressing some nutritional problems,
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One mogu biti korisne za rešavanje nekih problema u ishrani,
03:25
but they’re far too specific to be used as general cure-alls.
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ali su previše specifične kako bi bile lek za sve.
03:29
For example, for a person with low vitamin A,
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Na primer, osobi kojoj fali vitamin A,
03:32
a juice diet might be helpful.
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dijeta sokovima može da pomogne.
03:34
But for someone high in vitamin A, juicing could be disastrous.
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Međutim, za nekog ko ima višak vitamina A, ona može biti katastrofalna.
03:39
And regardless of personal nutrition,
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Bez obzira na to kako se hranite,
03:41
maintaining a juice diet over multiple weeks
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dijeta sokovima u trajanju od više nedelja ugroziće imuni sistem
03:44
is likely to compromise the immune system
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03:46
due to a lack of essential fats and proteins.
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zbog manjka esencijalnih masnih kiselina i proteina.
03:49
Therein lies the problem with all these fast-moving diets—
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To je i problem kod svih ovih brzih dijeta—
03:53
whether you’re cutting calories or food groups,
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bilo da redukujete kalorije ili cele grupe namirnica,
03:56
extreme diets are a shock to your system.
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ekstremne dijete su šok za sistem.
03:58
There are well-established rates of healthy weight loss
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Postoji utvrđen tempo zdravog mršavljenja,
04:01
motivated by both diet and exercise
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kome pomažu i ishrana i vežbanje,
04:03
that account for genetic and medical differences.
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a koji uzima u obzir genetske i medicinske razlike.
04:05
And staying on those timelines requires a dietary lifestyle that’s sustainable.
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A praćenje takvog tempa zahteva održive navike u ishrani.
04:10
In fact, some of the worst side effects of extreme diets
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Štaviše, neke od najgorih posledica ekstremnih dijeta
04:14
are rarely discussed since so few people stick with them,
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retko se pominju jer mali broj ljudi istraje u njima.
04:17
it also bears mentioning that many societies have unhealthy relationships
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Pošto mnoga društva imaju nezdrav odnos prema telesnoj težini,
04:21
with weight,
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04:22
and people are often pressured to diet for reasons other than health or happiness.
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ljudi su često pod pritiskom da smršaju, ali ne kako bi bili zdraviji ili srećniji.
04:27
So rather than trying to lose weight fast,
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Pre nego što pokušamo da brzo smršamo,
04:29
we should all be taking our time to figure out
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trebalo bi da stanemo i zapitamo se
04:32
what the healthiest lifestyle is for ourselves.
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koji je najzdraviji način života za nas.
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