The yo-yo diets are present in the lives of many people, even in masked form. Losing weight is good, but to recover it soon then (or even more than the one who is lost) seems to not be so beneficial for the health. Most important to make temporary changes, it is important to implement lifestyle changes.
The yo-yo diets describe a pattern of weight loss followed by a recovery of the same weight lost in a short space of time.
The term yo-yo applies in these cases, because there is not a constant weight, the same rises and falls, there is a clear inability to maintain the loss long-term.
7 REASONS WHY YO-YO DIETS ARE NOT GOOD FOR THE HEALTH
1. THE INCREASED APPETITE LEADS TO WEIGHT GAIN OVER TIME
During a diet, fat loss leads to decreased levels of the hormone leptin, which normally helps a person feel satisfied.
Under normal circumstances, the reserves of fat release leptin into the bloodstream, giving the signal to eat less, because there is already power available.
As if you will be losing fat mass, leptin decreases. This leads to increased appetite, as the body tries to replenish energy levels depleted.
Most of the people who go on a diet in the short term lose weight, but at the end of a year, has already recovered a large part of the weight lost.
2. THE INCREASE IN THE PERCENTAGE OF BODY FAT
The diet yo-yo is related with the increase in the percentage of fat mass.
During the phase of weight gain of yo-yo diets, the fat is recovered more easily than the muscle mass. This can result in an increase in the percentage of body fat over several cycles of diets with high and low.
3. CAN LEAD TO MUSCLE LOSS
During the weight loss diets, the body loses fat and sometimes muscle mass.
As the fat is recovered more easily than the muscle after the weight loss, this can lead to more loss of muscle mass over time. However, the loss of muscle mass may be reduced through exercise, including strength training.
During weight loss, protein needs also increase, and for that reason we should choose quality sources of protein to reduce muscle loss.
4. THE DEVELOPMENT OF FATTY LIVER (HEPATIC STEATOSIS)
Steatosis, or fatty liver, occurs when the body stores the excess fat within liver cells.
The obesity is, by itself, a risk factor for the development of this problem, but the weight gain becomes a risk factor also.
The fatty liver is associated with changes in the way the liver metabolizes fats and sugars, increasing the risk of type 2 diabetes.
5. INCREASED RISK OF DEVELOPING DIABETES
The yo-yo diets are associated with a greater risk of developing type 2 diabetes.
A review of the various studies made on this subject, showed that the existence of yo-yo diets was related to the onset of type 2 diabetes in 4 of the 17 studies analysed. In addition, after several ups and downs in weight, the majority of the fat is stored in the abdominal area, being the location of the fat the more prone to lead to diabetes.
6. INCREASED RISK OF HEART DISEASE
The weight gain, even more than excess weight, increases the risk of developing cardiovascular disease.
According to a study that counted with the participation of almost 10,000 adults, the increased risk of heart disease depends on the range of weight – the more weight lost and recovered during the diet yo-yo, the greater the risk.
7. SHORT-TERM THINKING LIMITS YOUR LIFE STYLE CHANGE THE LONG-TERM
Most diets assume a set of rules to be followed for a certain period of time, usually to achieve a goal of weight loss or other health goal.
The yo-yo diets, in a certain way, prepare for failure, since they teach that the rules should be followed until the goal is reached, and there is no follow-up after achieving the main goal.
No tracking or follow-up rules, it is easy to go back to former habits.
To break the cycle of temporary changes that produce only successful temporarily, more than think of changes in diet one must consider changes in life-style.
The diet yo-yo is a cycle of short-term changes in the diet. For these reasons, it takes only the short-term benefits. After the weight loss, the appetite increases again leading to weight gain.
The diet yo-yo you can increase the percentage of body fat the detriment of muscle mass and strength, and may cause hepatic steatosis, hypertension, diabetes and heart disease.
More important than temporary changes, must be made to permanent changes of lifestyle.