The yo-yo diet, also known as the rebound effect, consists of a cycle of weight loss and successive recovery after a very caloric diet.
During dieting, the loss of fat leads to a decrease in leptin, a hormone that normally helps you feel satiated. For example, under normal circumstances, fat stores release leptin into the bloodstream; sending signals to the body that there is energy available, which results in a decrease in intake.
However, as you lose weight, leptin decreases and your appetite increase. Also, when most people use a short-term diet to lose weight, they usually recover from 30 to 65% of the weight lost.
Learn more about other problems that the yo-yo diet brings in order not to be tempted to follow this style of eating that could be detrimental to your health.
7 reasons to avoid the yo-yo diet
1.High percentage of body fat
In some studies, the yo-yo diet has generated an increase in the percentage of body fat. Specifically, during weight gain in this type of diet, fat recovers easily compared to muscle mass. This can generate a progressive elevation of body fat percentage through multiple cycles of the diet.
In a review of about 19 studies it was found that the yo-yo diet increased body fat, with emphasis on the accumulation of belly fat. On this aspect, science points out that it is more sustainable to make healthy changes in lifestyle than to follow a fast diet for the loss of kilos.
2.Loss of muscle
During weight loss diets, the body lowers muscle mass and body fat. Since fat recovers easier than muscle, this can lead more to its loss over time, as well as to the decrease in physical strength.
This effect can be reduced with exercises that include strength training. Training helps muscle growth, even when the rest of the body is in a thinning process.
Also, during a weight decrease, the body requires more protein; therefore, it is suggested to ingest it in a sufficient and quality way to help reduce the loss of muscle mass.
3.It leads to fatty liver
Similarly, a fatty liver is associated with changes in the metabolism of fats and sugars, which increases the risk of suffering from type II diabetes. It can also occasionally lead to chronic liver failure or cirrhosis. This was demonstrated by a study in mice that led to cycles of weight gain and loss, which caused fatty liver disease.
4.Increased risk of heart disease
A rebound-effect diet has been associated with coronary artery problems, particularly through a condition of narrowing of the arteries that supply the heart.
For example, a study of 9500 adults concluded that, as weight is lost and regained more frequently during the yo-yo diet, the greater the risk of suffering from this pathology. Other studies also concluded that large weight variations over time doubled the probability of death from heart disease.
5.Increase in blood pressure
This kind of diet also increases the likelihood of raising blood pressure. And even worse: it can mitigate the healthy effect of weight loss.
An investigation in 66 adults found that those who carried the long-term diet had little improvement in blood pressure. Another study, on the other hand, concluded that the effects of the diet disappear after 15 years.
It has also been found that the harmful effects of the yo-yo diet are stronger when the diet has been taken recently.
It can be very frustrating to see how the effort to lose weight is not rewarded when recovering it. In fact, adults with a yo-yo diet history feel dissatisfied with their lives.
People who make this type of diet report having the feeling of being emotionally out of control. However, it does not seem to be related to depression, self-restraint and other negative personality traits.
7.Avoid changes to a better lifestyle
Most diets prescribe a set of rules during a given period of time, in order to meet the goal of losing weight or a health issue.
This type of diet prepares you for failure, since it teaches that the rules must be followed until the goal is met. Therefore, once the diet is over it is easy to fall back into bad eating habits.
To break this cycle of temporary changes that produce success momentarily, the idea is to stop thinking in terms of diet and, instead, think about how to lead a better lifestyle.
How to plan a healthy diet?
A study of more than 120,000 adults in the United States found that good lifestyle habits could gradually decrease weight, as well as keep it for several years. Among the habits that help most are:
- Consumption of healthy foods such as yogurt, fruits, vegetables and nuts.
- Avoid junk foods like french fries and sugary drinks.
- Limit foods rich in starch such as potatoes.
- Sleep between 6 to 8 hours each night.
- Restrict the use of television, as it can lead to a sedentary lifestyle.
Related Wiki Link: https://en.wikipedia.org/wiki/Yo-yo_effect