Yo-yo effect

As the yo-yo effect refers to an undesirable and rapid weight gain after a reducing diet. Repeated dieting, the body weight like a yo -yo can move up and down, with the new final weight is often higher than the initial weight. In a figurative sense, the term used to describe relatively fast consecutive up and down movements, for example in the economy and share price curves used.

Causes

Energy (calories) from food is stored as glycogen and fat in the liver, muscles and adipose tissue and made ​​available when required. The fat cells ( adipocytes ) multiply to adolescence in weight gain, they do not fill up with fat. Fat cells, once formed, are only emptied you lose weight, their number remains. This complicates a sustainable weight loss for people who've been seriously overweight as children and adolescents.

In healthy people, the direct reason for the storage of energy in the cells of adipose tissue is the result of a strong positive energy balance. The indirect causes are usually found in the general lifestyle and dietary habits. In a reducing diet, less energy is generally supplied as consumed. In response to these controlled malnutrition calorie difference is provided by the body from the adipose tissue and / or muscle tissue. However, the muscle tissue of inaction also highlights the energy consumption, and contributes generally to the overall performance and vitality of the body. With rapid, uncontrolled malnutrition by " flash diets", the body loses water mainly in the rule as well as short-term available energy ( thus under-served ) muscle cells. In addition, the body has a lower basal metabolic rate due to the insufficient supply of calories and reduced body mass.

Be included the old lifestyle and eating habits after a diet, this has usually due to impaired performance and reduced basal metabolic rate of the body greatly accelerated weight gain result. ( " Jo- Jo " )

Depending on the loss of muscle mass, the change in the control loop, the energy balance (including hunger metabolism) and the suddenness of the diet switch to the original way of life, the rebound weight gain can occur very quickly and a higher body weight than before the diet can be achieved under certain circumstances.

A 2011 study presented showed that one year the hormones remain pathologically changed after a low - caloric diet with 550 kcal per day for 10 weeks and a mean weight loss of 13.5 kg, increase appetite and weight gain. Similarly, the feeling of hunger was even more heavily.

Avoidance

The yo-yo effect can be reduced or avoided through sustainable nutrition and lifestyle habit changes. One American study according to the 2008 regular exercise is more important than maintaining strict dietary rules. This importance of regular physical activity to avoid the yo-yo effect can be physiologically very well explained by the "Summer Cycle Matter ".

According to the "Summer Cycle Matter " reduced food intake leads first to the desired weight and especially fat loss. This is further exacerbated because a decreased food intake leading to increased physical activity and the mobilization of the energy storage in the fat and muscle tissue. However, the lack of food induces an austerity program in the muscles. This continues to exist even when food is reintroduced and promotes the filling of the fat stores. Targeted physical activity during this phase can prevent the yo- yo effect.

In a study from the year 2012, the effects of different diet plans were examined for the metabolism. This proved to be a high-carbohydrate diet in which 60 percent of daily calories from carbohydrates, 20 percent from fat and 20 percent from protein came to be particularly unfavorable. In contrast, the basal metabolic rate is derived in a subsequent diet with a low glycemic index, in which 40 percent of daily calories from carbohydrates, 40 percent fat and 20 percent from protein, increases in energy. Even more pronounced effect at a fat - and protein - dominated diet in the style of an Atkins diet, in which 10 percent of daily calories from carbohydrates, 60 percent fat and 30 percent from protein was derived. The Atkins had variant thus the best effect on the basal metabolic rate: a difference of an average of 300 kilocalories between this form and the low fat but high carbohydrate diet could be determined, the daily consumed, the subjects due to the increased basal metabolic rate more. The diet with low glycemic index, was nevertheless still around 200 kilocalories better than the low fat diet. But the Atkins variant cortisol levels of subjects significantly increased in comparison to the other two diets, which can lead to insulin resistance, which is the precursor of diabetes mellitus, and cardiovascular disease, the scientists favored a glycemic on a low index based diet compared with the other two diets.