What’s the first thing that comes to your mind when people talk about weight loss? Most of you recall dieting, but do you know some diet plans can have implications on both physical and mental health? Yo-yo dieting, also known as weight cycling, is a pattern of losing and regaining weight through a series of repeated dieting attempts. We spoke to our expert, Dr Rohini Patil, MBBS and Nutritionist, who explained yo-yo dieting and its health benefits.
The Vicious Cycle Of Yo-Yo Dieting
The cyclic process of yo-yo dieting often involves adopting restrictive eating habits, typically with the goal of rapid weight loss. “This is followed by a return to previous eating patterns or even overeating, resulting in the reacquisition of lost weight or sometimes gaining even more weight than initially shed”, highlighted Dr Patil.
Metabolic Slowdown
Repeated bouts of calorie restriction signal the body to slow down metabolism to conserve energy. “This metabolic adaptation makes it increasingly challenging to lose weight with each subsequent attempt”, informed Dr Patil.
Muscle Loss
Yo-yo dieting often leads to the loss of lean muscle mass, which is critical for maintaining a healthy metabolism. As muscle is metabolically active, its reduction can further contribute to a sluggish metabolism.
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Nutrient Deficiency
“Extreme diets associated with yo-yo dieting may lack essential nutrients, leading to deficiencies that can impact overall health”, added Dr Patil. Inadequate nutrition can weaken the immune system, compromise bone health, and result in fatigue.
Psychological Impact
The constant cycle of losing and regaining weight can have profound psychological effects. Dr Patil said, “It may contribute to feelings of frustration, guilt, and a negative relationship with food, potentially leading to disordered eating patterns.”
Health Implications of Yo-Yo Dieting
Yo-yo dieting can impact your health in several ways. Some of them listed by the expert are as follows:
Cardiovascular Health
“Yo-yo dieting may negatively affect cardiovascular health by increasing the risk of heart disease”, informed Dr Patil. The fluctuation in weight and metabolic changes can impact blood pressure, cholesterol levels, and overall cardiac function.
Insulin Sensitivity
According to the American Diabetes Association, yo-yo dieting can impair insulin sensitivity, a key factor in the development of type 2 diabetes. Fluctuating blood sugar levels can contribute to insulin resistance, potentially leading to long-term metabolic issues.
Weight Cycling and Mortality Risk
Dr Patil said, “The constant cycle of weight loss and regain may be associated with an increased risk of mortality. The stress imposed on the body during each weight cycle could contribute to these elevated risks.”
Hormonal Imbalance
Yo-yo dieting can disrupt hormonal balance, affecting the regulation of hormones like leptin and ghrelin, which play a crucial role in appetite control. This imbalance may contribute to increased feelings of hunger and difficulty maintaining weight loss.
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Breaking the Cycle
Here are some tips listed by Dr Patil that you should follow for a healthy diet:
Focus on Sustainable Lifestyle Changes
Shift the focus from short-term, restrictive diets to sustainable lifestyle changes that include balanced nutrition and regular physical activity.
Embrace a Balanced Approach
Adopt a balanced approach to eating that emphasises whole, nutrient-dense foods. This promotes overall well-being without the extreme fluctuations associated with yo-yo dieting.
Bottomline
Dr Patil concluded, “Yo-yo dieting is a challenging cycle that can have profound implications for both physical and mental health. Breaking free from this cycle requires a shift toward sustainable, balanced lifestyle choices that prioritise overall well-being. Understanding the long-term impact of yo-yo dieting is the first step toward embracing a healthier relationship with food and achieving lasting wellness.”
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your expert before making any changes to your diet for an effective diet plan.]
