Diets - dilemma of the yo-yo effect

If we want to lose a few pounds, the quick success is especially important to us. Radicals are saved for a few weeks calories to then indulge in the usual food again. But that's where our biological survival program beats us.

This is in fact geared to arming our bodies for famine. If the body gets less calories and protein, the metabolism switches to "low flame". The energy consumption is throttled.

The dilemma of the yo-yo effect

When the hunger phase is over, the organism goes to great lengths to replenish the fat deposits so that it is well prepared for the next "famine". For many millennia this mechanism has ensured our survival.

In today's world, where food is available at all times and in unlimited quantities, the mechanism becomes a dilemma for many people. The affected take after each Radikaldiät the weight quickly back to and usually a few more kilograms. So the weight swings from diet to diet instead of going down as desired.

Diets as a health risk

Frequent weight loss is also an independent risk factor for the development of coronary heart disease. This is probably due to the increased body fat accumulation after weight loss and associated changes in metabolism. In a study involving 25, 000 men, it was also found that repeated weight gain following a diet promotes gallstone formation.

FdH - the easy way to the destination?

What is more obvious than to reduce the energy surplus by the consistent saving of calories? The most popular variant of German citizens is the FdH method - "eat half". It is characterized by the fact that only half of the usual amount of food is eaten. The advantage is that you do not have to change your food choices and the fridge is not full of food that would not have found its way there under normal circumstances.

But that's where the vulnerability of the FdH method lies. Looking at the food choices of many overweight people, it shows a preference for high-energy foods. These are often low in important nutrients such as vitamins, minerals and phytochemicals.

Accordingly, FdH not only halves calorie intake but also reduces protein, vitamins, minerals and other valuable ingredients.

Although FdH temporarily leads to a restrained eating behavior and in most cases also to a weight reduction, a targeted diet change does not occur. If the FdH diet becomes a torment after a short while, the old nutritional pattern creeps back in and with it the lost pounds.

Weight down = fat down?

In a reduction diet, we want to get rid of fat. How nice it would be if we would see the unloved Fettröllchen melt away in the first week. But it is not that simple. If a reduction diet is carried out, the organism has no choice but to resort to its own energy reserves. But it's not the fat deposits that are the first thing, but the readily available carbohydrate and protein depots are mobilized at the beginning.

Once the carbohydrate reserves have been used up, the fat deposits are destroyed. At the same time, however, proteins are still being mined. Muscle protein can also be lost. Since the muscle mass significantly determines the body's metabolic rate, the energy requirement decreases with the breakdown of the muscles. Since the basal metabolic rate increases only very slowly after the end of the diet, this effect additionally contributes to the yo-yo effect.

The body needs fewer calories for a balanced energy balance than it needed before the reduction diet. The excess is created as a fat pad. This effect can only be counteracted by the weight reduction accompanied by physical activity and sufficient protein is supplied.

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