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How to avoid the Rebound Effect on a hypocaloric diet?

by Georgia Ede
Published: Last Updated on

The rebound effect, the weak point of fast diets

What is the rebound effect?

The rebound effect is a circumstance that occurs in people who want to lose weight with a fast diet that ensures they lose many kilos in a short time . To explain this situation, use is made of this toy used since time immemorial, the yo-yo.

As soon as you lose weight as you gain, as does the operation of said toy. Hence, it is also called the yo-yo effect, this rebound of weight that fast diets have.

As we have commented, with fast diets it is easy to lose weight, even if they involve a significant effort during a short period of time; but it is also very common that after doing this type of diet, you regain the lost weight more or less quickly, this is what is known as the rebound effect.

To lose weight and keep you at bay, we are going to try to delve a little more into what the rebound effect is and how we can avoid it .

Why does the rebound effect occur?

It has probably happened to you sometime in which you have followed a diet to lose weight, perhaps for a few weeks, and then when you resume a normal diet, you have gained weight much faster than it cost you to lose those accumulated kilos. This is the famous rebound effect , sometimes also called the yo-yo effect as we have said before.

Mainly this effect occurs in three main situations:

  • When we carry out low-calorie diets .
  • When we do very restrictive diets in which certain groups of nutrients are eliminated or excessively restricted.
  • When we carry out fast diets .

It occurs mainly in these three circumstances because nutritional habits are not modified correctly. We go on the diet, lose weight without problems, but when we return to our previous nutritional habits, we regain the lost weight and generally regain it sooner than we have lost it.

Why happens? What are we doing wrong? Well, mainly we are making different mistakes, but they have similar consequences in our body. I am going to explain them to you in detail below.

The rebound effect of low-calorie diets

By carrying out a hypocaloric diet (low in calories) you will surely lose weight very quickly , but it will be basically by losing liquid and not by burning fat .

What happens is that by consuming few calories , the metabolism slows down and after a while it gets used to subsisting on fewer calories than it needs, but it does not burn the accumulated fat it has, because it does not receive enough energy to do so.

In addition, when you stop the diet and eat twice or more of the calories that the body was used to, slow metabolism cannot burn the calories and fats begin to accumulate quickly.

These types of diets do not include physical exercise in their nutritional plans, because they are based on the body subsisting on fewer calories, so as not to have to exercise.

This is a mistake, it is not healthy, exercise generally compensates our caloric load and also helps to burn the fat accumulated in our reserves. This is what interests us when it comes to losing weight effectively and lastingly .

But… what counterpart does this have? since generally this will take us more time, and will imply a greater effort. Of course, the weight we lose with balanced diets combined with exercise, modifying our bad nutritional habits are much more effective because weight is lost steadily over time and burning fat.

Very restrictive diets and the yo-yo effect

When we carry out diets that eliminate or restrict certain food groups too much, something similar happens. It is very common in the restriction of carbohydrates in diets. When we eliminate a food group, such as carbohydrates, our body gets used to not having them and obtaining energy from other places. Generally, in these cases it happens that our body enters a state of ketosis and burns the accumulated fat, something that may seem positive; but that entails its risks.

If you want more information about this, we leave you all well explained in the ketogenic diet .

This that we have just explained to you is good for us to lose weight, but it has a counterpart.

The moment we reintroduce the food group that we have restricted, our body detects that we have not provided enough of this nutrient for a long time, and chooses to reserve everything that we are now offering it in case we return it to it. remove. What does this produce? an increase in weight, because the reserves that will be accumulated there in the form of fat begin to fill with energy if we do not do enough physical exercise to burn them. Hence the rebound effect of very restrictive diets.

The rebound effect, the weak point of fast diets

Fast diets base their main functioning on the two previous circumstances mainly or they are hypocaloric or very restrictive to achieve a rapid loss of weight .

For this reason, these types of diets do not make you change your habits related to eating, exercising and living a healthy life in a healthy way.

If you want to lose weight quickly and resoundingly, you cannot do it with a balanced diet, without exercise and without effort.

You can only do it by eating very little or by eating strategically so that your body obtains energy from the reserves found in the body. But this will lead to that when you abandon the diet, and go to eat regularly, your body recovers everything lost.

Generally, in this type of diet you lose more than anything retained fluids , in part because the body does not receive enough caloric load to be able to burn fat, and what it does is slow down the metabolism and consume less. If you still do not know the importance of metabolism in the diet , we invite you to read the following post, it will solve all your doubts.

If, on the other hand, you prefer a diet that accelerates the metabolism so that fats are burned, we recommend the supermetabolism diet .

How to avoid the rebound effect

To lose weight and avoid the rebound effect , you must carry out a diet that meets the amount of daily calories necessary for proper development, is balanced and includes healthy foods .

This type of diet to lose weight must include the necessary proteins and carbohydrates, in addition to all the essential daily vitamins and minerals and be rich in natural fibers, without eliminating any type of food.

In short, you must eat a healthy and balanced diet . In addition to this, you should make at least 5 meals a day and accompany the diet with exercise, you can find on our website different diets to lose weight in a healthy way, do not hesitate to try them.

We leave you below some of them.

You can also check out the 5-Step Weight Loss Guide . A complete guide that will help you achieve your goal. Do not miss it!

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