Dieting is a massive global industry. Nearly every year, individuals embark on diets to shed pounds. Occasionally, people go to great lengths to attain slimness, but success isn’t guaranteed. In fact, quite the opposite often occurs, resulting in weight gain. People tend to believe that extreme diets are the key to achieving their dream of shedding excess weight. Unfortunately, weight loss doesn’t work that way.
People who frequently engage in diets generally experience initial weight loss, but it commonly rebounds, ultimately leading to weight gain. This phenomenon is directly tied to metabolism, explaining why calorie-deficient diets prove ineffective. Nevertheless, there is no definitive evidence explaining the metabolic changes that occur in response. However, some evidence offers insight into how many weight loss diets can, in the long run, lead to weight gain.
Reducing calorie intake is a beneficial method for weight loss, but excessively low-calorie consumption can result in weight gain. Here are several reasons:
- Food Binging: While dieting, individuals often forsake beloved foods, which can trigger binge eating. This pattern fosters a cycle of dieting, binging, and then dieting again.
- Constipation: Dieting deprives the body of certain food items, potentially causing a deficiency in calories and fiber-rich foods. The body requires fibrous foods to facilitate waste elimination, and their absence can lead to constipation. Constipation can cause abdominal bloating and weight increase. To prevent this, it is advisable to incorporate complex carbohydrates, protein, and healthy fats into one’s diet.
- Metabolism: Reducing calorie intake is an effective method for weight loss, but it may induce a state akin to starvation mode, leading to a slower metabolism. A sluggish metabolism hinders calorie burning and contributes to weight gain.
The Success Rate of Weight Loss Diets
Believe it or not, weight loss diets exhibit a relatively low success rate. In a study conducted on individuals who participated in weight loss programs, only 12 percent were able to maintain their weight loss three years later, while 75 percent experienced weight gain. Another study revealed that five years following a 6-month weight loss program, a group of women gained 3.5 kilograms more than their initial weight.
It appears that regardless of the specific diet followed, weight gain is a common outcome. Certain diets may even be more prone to causing weight gain than others. In a study comparing three types of diets, individuals on a low-fat or controlled diet gained more weight than those on a diet rich in monounsaturated fats.
Therefore, it can be concluded that individuals embarking on diets often experience weight gain following their completion.
Extreme Dieting and Weight Gain
Numerous studies have investigated individuals who consistently engage in dieting, revealing that they tend to gain weight over time. One major factor contributing to weight regain is an increase in appetite hormones, triggered by the body’s response to weight loss. Another factor is the reduction in calorie intake and muscle mass, both of which contribute to a sluggish metabolism.
People who experience weight gain commonly turn to dieting, potentially perpetuating the cycle and contributing to obesity and increased body weight.
Alternatives to Dieting You Can Try
Focus on Healthy Choices:
Begin incorporating foods rich in vitamins and proteins into your diet. These foods can keep you feeling full while maintaining your energy levels throughout the day. The key is to strike a balance between meeting your body’s needs and showing it respect.
Be Active
There is no superior alternative to staying active and keeping your body in shape. Exercise, as clichéd as it may sound, offers numerous benefits and aids in weight maintenance.
Hope this explanation helps you understand how extreme dieting can hinder your weight loss journey and lead to weight gain.