Yo-yo effect is a term associated with the cyclical loss and gain of body weight, resembling the “up-down” motion of the yo-yo. In the process of reduction of overweight, the desired weight loss is initially achieved, but the approach is unsuccessful in terms of keeping the lost weight in the long term and in time the lost weight is gained back.
After this unsuccessful attempt to fight overweight overtime, usually one tries to get rid of the kilos again and the cycle begins again.
Losing weight is one thing, but maintaining our newly reduced weight is completely different. If our goal is to lose weight by a few kilos, we can actually choose from vast abundance, variations and modifications of any diets. But most of them are connected with so many restrictions, and usually, observing them, people can’t wait to complete the diet and be able to return to normal eating, enjoying their favorite foods.
But weight loss is meaningless if we cannot keep the new weight in the long run. In such a situation we torture ourselves in vain or enjoy a slimmer and beautiful body only for a very short period of time.
Yo-yo effect is not just daunting and unpleasant consequence of most diets, but it can be very unhealthy, especially if we lose and gain weight quickly and permanently. The goal of healthy and lasting weight loss is to avoid yo-yo effect and after we lose all excess kilos we have gained, maintain a healthy weight and a healthy body . However, this may be difficult, and sometimes we do not even know what we have done wrong in order to regain weight after months of restrictive diet.
Dietitians and nutritionists are certain: the yo-yo effect can be avoided if we do not put our body in strict, restrictive diets and do not see the diet as a temporary restraint, but as a new way of life.
Do not put yourself on a strict diet if you want to lose weight permanently without yo-yo effect!
If you are on a strict and restricting diet, it has a significant impact on your behavior. Depriving yourself of all the foods you like and being hungry all the time, or consuming food that your stomach can not easily digest leads to stress for the body and consequently to frustration. It is extremely difficult to stick to such a diet and the risk of giving up soon after the start is quite real.
If you can still endure to the end, which means you have lost the weight you wanted, you’re probably looking forward to the day when the scales will show the dreamed weight and you will be able to return to all the foods you avoided during the strict diet.
One temptation leads to another and before you know it, you will find yourself back where you started: overweight, frustrated with your weight and appearance and lacking motivation to go through diet again.
There are many people who are in this situation , and many have been overweight throughout their lives. The solution for weight loss without yo-yo effect: do not put yourself on a diet that exhausts you and makes you unhappy! Choose a diet that you will follow not only for a month or two, but throughout your life!
Do not see the diet as a temporary constraint, but as a new way of life
If you want to permanently get rid of excess weight, it is necessary to start a balanced, healthy diet, which provides you with enough, but not too little or too many calories, nutrients, antioxidants and is also not overly restrictive, allowing you to occasionally treat yourself.
Strict deprivation will not lead to anything good either in physical or psychological and purely emotional aspect, it is unstable in time and usually every diet is perceived as a temporary event in our lives that will end as soon as we lose weight.
Our goal however should not be just weight loss. The idea is to be able to maintain the weight we achieved in the future. Everyone aims just that when starting yet another diet, but the reality is a little different.
All of these low-carbohydrate, low-calorie diets, fasting diets, detoxing diets, etc. restrict food intake, and much of the food choice. Do you want to eat this way for the rest of your life? Probably not. So, make a meal plan for yourself for healthy eating, but you need to be careful with the calorie intake.
Only by reducing the consumption sugar or foods prepared with processed flour, and increase your intake of fruits and vegetables as well as pure protein, you can gradually lose excess weight. Since this way of eating is sustainable, you will be able to maintain the achieved weight in the long term.
What are the popular diets that are more durable over time?
The Atkins diet
Atkins diet or the Atkins method focuses on controlling the insulin levels in the body by consumption of foods with low carbohydrate content. If we consume large amounts of refined carbohydrates, insulin levels rise and fall rapidly. Increases in insulin levels causes the body to store energy from consumed food, making our body less likely to use stored fats as a source of energy.
That’s why people following the Atkins diet avoid carbohydrates, but are allowed to consume large amounts of protein and fat. Although popular for a while, the Atkins diet has certain risks. If you decide to follow the Atkins diet, it is advisable to consult a doctor.
The “Zone” diet targets a nutritional balance of 40% carbohydrates, 30% fat and 30% protein in every meal. The emphasis is on controlling insulin levels, which can lead to more successful weight loss and body weight control compared to other diets.
The “Zone” diet promotes the consumption of high-quality carbohydrates: unrefined carbohydrates and fats such as olive oil, avocados and nuts.
The ketogenic diet has been used for decades to treat epilepsy and is being studied to treat other health problems. It involves a reduction in carbohydrate intake and an increase in fat intake. This sounds contrary to common sense, but it allows the body to burn fat as fuel rather than as carbohydrates
This diet also includes healthy fats such as that in avocado, coconut, Brazil nuts, seeds, and olive oil and to keep a focus on the overall fat.
The diet leads to the breakdown of fats for energy and creates substances called ketones by a process called ketosis. This diet carries risks for people with type 1 diabetes – for them, it can lead to diabetic coma and death.
Although most studies on this type of diet were conducted in the last few years, there are some promising research on diabetes regulation, metabolic health, so loss of weight and change of body composition as a result of following this diet.
There are different types of vegetarians: lacto-vegetarians, fruit-vegetarians, lacto-ovo- vegetarians, ovo-vegetarians and flexitarians. The vast majority of vegetarians are lacto-ovo-vegetarians, in other words, they do not consume animal food, except for eggs, dairy products and honey.
A number of studies in recent years show that vegetarians have lower body weight, suffer less from disease and generally have a higher life expectancy than people who eat meat.
Veganism is more of a way of life and philosophy rather than a diet. Vegans do not consume any animal origin food, including eggs, dairy products and honey. Vegans usually choose their diet not only due to health reasons but also for environmental and ethical reasons.
Vegans believe that modern methods of intensive farming are detrimental to our environment and are not sustainable in the long run. According to some of the vegans, and everyone who feeds on plant food, the environment will be less polluted, people will suffer less and people will enjoy better physical and mental health.
Raw food diet
Raw food diet includes consuming of unprocessed food and drinks which are completely natural and, ideally, organic.
Raw diet followers consider that at least three quarters of one’s food intake should consist of raw food. A significant number of raw diet followers are also vegan and do not eat or drink anything of animal origin.
The Mediterranean diet is popular in southern Europe and focuses on the eating habits of the people of Crete, Greece and South Italy, Spain, southern France and Portugal.
The emphasis in it is placed on an abundance of plant foods, fresh fruits, beans, nuts, whole grains, seeds and olive oil as a major source of dietary fat. Cheese and yoghurt are the main dairy products. The diet also includes moderate amounts of fish and home-grown poultry, up to about four eggs a week, small amounts of red meat, and low to moderate quantity of wine.
Up to one-third of the Mediterranean diet consists of fats with saturated fats that do not exceed 8 percent calorie intake. The Mediterranean diet is the most widely studied diet so far, with reliable studies supporting its utilisation to improve the quality of life and reduce the risk of a number of diseases.
We, the team of Lucky Fit Bansko, thanks to our long-standing experience in weight loss programs, as well as our observations of the effect of different diets on our numerous clients, have developed our varieties of time-resistant diets that do not lead to yo-yo effect, but on the contrary, help not only to lose weight healthy, but also to maintain the lower body weight in time!
Do not hesitate to join our proven effective weight loss programs and together with us to win the battle with excess weight forever!