क्या सच में रिवर्स डाइटिंग से वजन घटता है? – Know All About Reverse Dieting in Hindi

रिवर्स डाइटिंग को एक लाइन में कहें तो “आहार के बाद का आहार” कह सकते हैं। जैसा कि नाम से ही पता चल रहा है कि Reverse Dieting को वजन घटाने के लिये उपयोग में लाया जाता है। रिवर्स डाइटिंग क्या है, यह कैसे काम करता है, वजन घटाने में रिवर्स डाइटिंग के फायदे क्या हैं इत्यादि के बारे में इस आर्टिकल के माध्यम से जानेंगे, इसलिये आर्टिकल को पूरा पढ़ें…

रिवर्स डाइटिंग क्या है – What is Reverse Dieting in Hindi

रिवर्स डाइटिंग एक eating plan है जिसका उपयोग मेटाबॉलिज्म को मजबूत बनाने में किया जाता है, जिससे हमारे शरीर की कैलोरी तेजी से बर्न होती है। रिवर्स डाइटिंग का उपयोग (Reverse Dieting) अधिकतर बॉडीबिल्डर्स व वे लोग करते हैं जो अतिरिक्त वजन या फैट प्राप्त किये बिना Normal Diet Pattern अपनाना चाहते हैं। यह प्रक्रिया कैलोरी-प्रतिबंधित आहार (Calorie-Restricted Diet) के बाद अपनाई जाती है। कुछ एक्पर्ट यह दावा भी करते हैं कि यह ऊर्जा के स्तर को बढ़ा सकती है व भूख को कम करके weight loss plateaus को तोड़ने में मदद कर सकता है(1)।

रिवर्स डाइटिंग कैसे काम करती है – How does it (Reverse Dieting) work in Hindi

कुछ डाइट्स ऐसी होती हैं जो कैलोरी डेफिसिट (Calorie Deficit) पर आधारित होती हैं। यानी कि आप Calorie Burn ज्यादा कर रहे हैं और उपभोग (Consume) कम कर रहे हैं। इस तरह की डाइट लेने से धीरे धीरे आपका मेटाबॉलिज्म धीमा हो जाता है क्योंकि आपकी एनर्जी खत्म होने लग जाती है(2)(3)।

जब आप वापिस अपने Normal Diet Pattern पर आना चाहते हैं तो यह आपके लिए एक समस्या बन जाती है क्योंकि जैसे जैसे आप खाना खाने लगते हैं तो आपका वजन वापिस से बढ़ने लगता है। इस समय रिवर्स डाइटिंग (Reverse Dieting) आपके काम आती है, यह शरीर की एनर्जी बढ़ाते हुए आपका वजन भी मेंटेन करने में मदद करती है।

यह भी पढ़ें – Health Kaise Banaye – अच्छी सेहत बनाने के टिप्स

रिवर्स डाइटिंग कैसे करें – How to do Reverse Dieting in Hindi

रिवर्स डाइटिंग (Reverse Dieting in Hindi) के अंतर्गत आपको हर सप्ताह कैलोरी की मात्रा (Calorie Intake) 50 या 100 कैलोरीज़ से बढ़ाना है। यह डाइट 4 से 10 हफ्तों तक या तब तक चलती है जब तक आप अपने टारगेट तक पहुंच नहीं जाते हैं। Reverse Dieting में मुख्य रूप से Protein Level पर ध्यान रखें कि यह पूरे समय एक जैसी ही रहे।

विभिन्न शोध व Diet Experts भी यह मानते हैं कि कैलोरी की मात्रा बढ़ने से शरीर का मेटाबॉलिज्म ठीक होता है। फिटनेस एक्सपर्ट्स के अनुसार रिवर्स डाइट करने से शरीर सामान्य क्रियाएं जैसे – बातचीत करने, चलने-फिरने या घर के सामान्य काम करने में भी कैलोरी बर्न करता है। जिससे वेट लॉस की प्रक्रिया को तेज हो सकती है(4)। इसके अलावा, रिवर्स डाइटिंग लेप्टिन जैसे हार्मोन के स्तर को सामान्य कर सकती है, जो भूख और शरीर के वजन को नियंत्रित करता है(1)(5)।

रिवर्स डाइट वजन कम करने में सहायक है – Does it (Reverse Dieting) work for weight loss?

रिवर्स डाइट वजन कम करने में सहायक है या नहीं, इस पर और ज्यादा शोध करने की जरूरत है। वहीं अन्य रिसर्चस की मानें तो रिवर्स डाइट (Reverse Diet) शरीर के हार्मोन लेवल को नियमित करने में सहायक है। यह कैलोरी बर्न करने में और भूख कम लगने में मदद कर सकता है। इसके अलावा यह डाइट ओवर ईटिंग की आदत को कम करने में भी लाभदायक होती है, लेकिन कुछ लोगों का यह भी मानना है कि धीरे धीरे कैलोरी की मात्रा बढ़ाने से आपके यह इफेक्ट उल्टे भी हो सकते हैं, इसलिये इसमें और अधिक रिसर्च करने की जरूरत है।

यह भी पढ़ें – मोटा होने के लिए आयुर्वेदिक पाउडर – Weight Gain Diet Plan Hindi

रिवर्स डाइटिंग के फायदे – Benefits of Reverse Dieting in Hindi

  • रिवर्स डाइटिंग में ज्यादा से ज्यादा अच्छी चीजें खाने को मिलती हैं, जो शरीर के लिये एक तरह से फायदेमंद होती हैं।
  • Reverse Dieting में शरीर का Energy Level बढ़ता है।
  • रिवर्स डाइटिंग में हार्मोन्स रेगुलेट होता है जिससे भूख कम लगती है।
  • अगर आप कई दिनों तक कोई डाइट फॉलो कर चुके हैं और रेगुलर पैटर्न में आने के बाद Weight Gain नहीं करना चाहते हैं तो इस डाइट का पालन कर सकते हैं। लेकिन इस के कुछ नुकसान भी हैं जैसे आप अधिक खाएंगे व कैलोरी काउंट कर पाना मुश्किल हो जाएगा।

अधिकतर पूछे जाने वाले प्रश्न – FAQ

क्या व्यायाम के बिना आहार को उलट सकते हैं?

हां, किसी भी प्रकार के व्यायाम को शामिल किए बिना आहार को उलट सकते हैं, जब तक कि आप अपने आहार चरण के दौरान व्यायाम नहीं करते । हालांकि, अगर आपने डाइटिंग करते समय व्यायाम किया है, तो रिवर्स डाइटिंग करते हुए व्यायाम करना जारी रखना महत्वपूर्ण और आवश्यक होगा।

संदर्भ –

  1. Metabolic adaptation to weight loss: implications for the athlete – PMC (nih.gov)
  2. Metabolic and behavioral compensations in response to caloric restriction: implications for the maintenance of weight loss – PubMed (nih.gov)
  3. Persistent metabolic adaptation 6 years after The Biggest Loser competition – PMC (nih.gov)
  4. Non-exercise activity thermogenesis (NEAT): a component of total daily energy expenditure – PMC (nih.gov)
  5. Effect of a 4-week weight maintenance diet on circulating hormone levels: implications for clinical weight loss trials – PubMed (nih.gov)

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