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

Prevodilac: Ivana Šimšić Lektor: Milenka Okuka

In the wealthiest circles of Victorian England,

Među najbogatijim slojevima društva u viktorijanskoj Engleskoj

bizarre fads ran rampant.

širile su se bizarne mode.

But perhaps none was as strange as the tapeworm diet,

Ali najčudnija među njima bila je dijeta pantljičarom,

in which dieters swallowed an unhatched tapeworm

zbog koje su ljudi gutali jaja pantljičare,

and let it grow inside them by consuming undigested meals.

koja je posle rasla u njima, hraneći se nesvarenim obrocima.

Obviously, this is an exceptionally dangerous and unhealthy way

Ovo je svakako vrlo opasan i nezdrav vid mršavljenja.

to manage your weight.

However, while modern fad diets aren't usually this extreme,

Međutim, iako savremene brze dijete nisu toliko ekstremne,

they do promise similar results; specifically, losing weight fast.

ipak obećavaju slične rezultate; pre svega, mršavljenje u kratkom roku.

So, are there any fast diets that do work?

Ima li onda brzih dijeta koje rade?

And are any of them actually healthy for you?

I da li je ijedna od njih stvarno zdrava po vas?

To answer these questions, let’s consider a thought experiment.

Kako bismo odgovorili na ova pitanja, razmotrićemo jedan misaoni eksperiment.

Sam and Felix are identical twins both planning to go on a diet.

Sem i Feliks su jednojajčani blizanci i obojica planiraju da krenu na dijetu.

They share the same height, weight, fat and muscle mass.

Imaju istu visinu, težinu, procenat masti i mišićnu masu.

But Sam is hoping to lose weight slowly, while Felix wants to go fast.

Međutim, Sem želi da sporije mršavi, dok Feliks to hoće na brži način.

Sam's plan is to gradually decrease his calorie intake

Semov plan je da postepeno smanji unos kalorija

and increase his regular exercise.

i da više redovno vežba.

With less energy coming in and more being expended,

Pošto je energija koju unosi manja od one koju izbacuje,

he’s creating an energy deficit inside his body.

u telu mu se stvara energetski deficit.

To compensate, Sam’s body begins breaking down his emergency glucose supply,

Kako bi se ovo nadoknadilo, Semovo telo razlaže rezerve glukoze,

stored in the liver in the form of glycogen.

koje se skladište u jetri u obliku glikogena.

Then, after 4 to 6 hours, his body starts burning fat cells

Nakon toga, posle četiri do šest sati, telo počinje da sagoreva masne ćelije

as a major energy source.

kao glavni izvor energije.

This process releases lipid droplets

Ovim procesom se oslobađaju lipidne kapljice

which are broken down into compounds that float through the bloodstream

koje se razlažu u jedinjenja i putuju krvotokom,

and provide energy to organs and tissues.

te pružaju energiju organima i tkivima.

Felix aims to create a similar energy deficit

Feliks želi da stvori sličan energetski deficit,

by dramatically cutting his calorie intake.

tako što će drastično smanjiti unos kalorija.

Unlike Sam, who’s still eating smaller meals,

Za razliku od Sema, koji i dalje jede manje obroke,

Felix is eating almost nothing.

Feliks ne jede skoro ništa.

And his body responds by going into a starvation response.

I njegovo telo odgovara na gladovanje.

Felix’s body breaks down his entire store of emergency glucose in just 18 hours.

Feliksovom telu treba samo 18 sati da razloži sve rezerve glukoze.

And while Sam steadily replenishes glycogen with every healthy meal,

I dok Sem svakim zdravim obrokom redovno dopunjuje zalihe glikogena,

Felix’s low-calorie diet does not.

Feliksova niskokalorična dijeta to ne može da uradi.

Desperate for energy, his body starts breaking down other materials,

Željno energije, telo počinje da razlaže druge materije,

including his muscles.

uključujući i mišiće.

Meanwhile, Sam’s regular exercise is maintaining his muscle mass.

U međuvremenu, Sem redovnim vežbanjem održava mišićnu masu.

This means he’ll use more energy both during exercise and at rest,

To znači da koristi više energije dok vežba, ali i dok odmara,

making it easier for him to lose weight.

i na taj način lakše mršavi.

Felix, on the other hand, is losing muscle mass

S druge strane, Feliks gubi mišićnu masu

and burning fewer calories than ever for his body's basic functions,

i sagoreva manje kalorija nego ranije za osnovne telesne funcije,

making weight loss even more difficult.

zbog čega mu je još teže da smrša.

Despite all this, there’s one element of Felix’s fast diet

Uprkos svemu, zbog jednog elementa Feliksove brze dijete

that might make him think he's on the right track.

on može da pomisli kako je na pravom putu.

Every gram of glycogen is bound to several grams of water.

Svaki gram glikogena se vezuje za nekoliko grama vode.

This can add up to two kilograms of water weight,

Ovo može da doda i do dva kilograma vode u telu,

all of which is lost when the glycogen is depleted.

koja se gubi zajedno sa potrošnjom glikogena.

For Felix, this might seem like he’s losing weight fast.

Zato Feliksu može da se učini da brzo mršavi.

But as soon as he stops starving himself,

Ali čim prestane da se izgladnjuje,

his body will replenish its glycogen store and regain that weight.

telo će nadoknaditi zalihe glikogena i povratiti težinu.

Clearly, Felix’s plan does more harm than good,

Feliksov plan donosi više štete nego koristi,

but extreme calorie reduction diets aren’t the only regimens

ali ekstremne, niskokalorične dijete nisu jedine

promising to shed weight fast.

koje obećavaju brz gubitak težine.

Plans called “detoxification diets” either promote or restrict certain foods

Planovi ishrane kao što su „detoks dijete“ promovišu ili zabranjuju neke namirnice

to provide specific nutrients in high quantities.

kako bi obezbedile velike količine određenih hranljivih materija.

These can be useful for addressing some nutritional problems,

One mogu biti korisne za rešavanje nekih problema u ishrani,

but they’re far too specific to be used as general cure-alls.

ali su previše specifične kako bi bile lek za sve.

For example, for a person with low vitamin A,

Na primer, osobi kojoj fali vitamin A,

a juice diet might be helpful.

dijeta sokovima može da pomogne.

But for someone high in vitamin A, juicing could be disastrous.

Međutim, za nekog ko ima višak vitamina A, ona može biti katastrofalna.

And regardless of personal nutrition,

Bez obzira na to kako se hranite,

maintaining a juice diet over multiple weeks

dijeta sokovima u trajanju od više nedelja ugroziće imuni sistem

is likely to compromise the immune system

due to a lack of essential fats and proteins.

zbog manjka esencijalnih masnih kiselina i proteina.

Therein lies the problem with all these fast-moving diets—

To je i problem kod svih ovih brzih dijeta—

whether you’re cutting calories or food groups,

bilo da redukujete kalorije ili cele grupe namirnica,

extreme diets are a shock to your system.

ekstremne dijete su šok za sistem.

There are well-established rates of healthy weight loss

Postoji utvrđen tempo zdravog mršavljenja,

motivated by both diet and exercise

kome pomažu i ishrana i vežbanje,

that account for genetic and medical differences.

a koji uzima u obzir genetske i medicinske razlike.

And staying on those timelines requires a dietary lifestyle that’s sustainable.

A praćenje takvog tempa zahteva održive navike u ishrani.

In fact, some of the worst side effects of extreme diets

Štaviše, neke od najgorih posledica ekstremnih dijeta

are rarely discussed since so few people stick with them,

retko se pominju jer mali broj ljudi istraje u njima.

it also bears mentioning that many societies have unhealthy relationships

Pošto mnoga društva imaju nezdrav odnos prema telesnoj težini,

with weight,

and people are often pressured to diet for reasons other than health or happiness.

ljudi su često pod pritiskom da smršaju, ali ne kako bi bili zdraviji ili srećniji.

So rather than trying to lose weight fast,

Pre nego što pokušamo da brzo smršamo,

we should all be taking our time to figure out

trebalo bi da stanemo i zapitamo se

what the healthiest lifestyle is for ourselves.

koji je najzdraviji način života za nas.