Here is a concise summary of the provided text:
**Title:** The Common Mistake in Weight Loss Diets
**Key Point:** Reducing calorie intake (hypocaloric diet) often leads to **initial weight loss, followed by a plateau and potentially even weight gain**.
**Why it happens:**
1. **Metabolism slowdown**: The body adapts to reduced calorie intake by decreasing metabolism to conserve energy.
2. **Muscle loss, fat gain**: The body burns muscle tissue (high-energy) and retains fat (low-energy).
3. **Plateau and rebound**: Weight loss stops, and returning to previous eating habits can lead to weight gain beyond the initial level.
**Solution:** Instead of reducing calorie intake, **focus on increasing metabolism** through:
1. **Intermittent Fasting** (no change in overall calorie intake)
2. **High-Intensity Interval Training** (hormonal response to intensity fluctuations)
**Core Advice:** **Never go hungry** (not sustainable long-term); adjust **when** and **what** you eat, and **exercise type** to accelerate metabolism, key to sustained weight loss.
Here are the key facts extracted from the text, without opinions, in short sentences with numbers:
1. **Common diet approach**: Many diets recommend reducing daily calorie intake to lose weight.
2. **Typical calorie reduction**: A common reduction is by 20-50% (e.g., from 2000 calories to 1500 calories per day).
3. **Body's interpretation of calorie reduction**: The brain interprets reduced food intake as a sign of food scarcity in the environment.
4. **Initial weight loss result**: Initially, weight loss occurs, with a typical loss of 3-6 kilos in the first or second month.
5. **Plateau phenomenon**: Weight loss often reaches a plateau, making it difficult to lose more weight.
6. **Metabolism adjustment**: The body compensates for reduced calorie intake by **lowering metabolism** to match the new calorie intake.
7. **Tissue changes during calorie reduction**:
* Muscle tissue (high energy consumer) is reduced.
* Fat tissue (low energy consumer) is preserved or increased.
8. **Body fat percentage outcome**: Despite weight loss, body fat percentage often **increases**.
9. **Consequence of returning to previous eating habits**:
* Regain of lost weight
* Potential gain of **additional weight** (e.g., from 100 kilos to 103 kilos)
10. **Reason for additional weight gain**: Slower metabolism due to previous calorie restriction, leading to more surplus calories when returning to normal eating habits.
11. **Alternative approaches to weight loss** (not necessarily "facts" but mentioned as contrasting methods):
* Increasing metabolism (instead of reducing calorie intake)
* Specific methods like intermittent fasting and high-intensity interval training (HIIT) to accelerate metabolism.