No menu items!

COSTA RICA'S LEADING ENGLISH LANGUAGE NEWSPAPER

HomeArchiveThe ups and downs of yo-yo dieting

The ups and downs of yo-yo dieting

Julie Godfrey

Julie Godfrey

Yo-yo dieting is better than doing nothing at all to control your weight, according to a recent study conducted on mice at Ohio University in the United States.

The study switched mice between low-fat and high-fat diets every four weeks over two years, comparing their health markers with two control groups, one fed just the high-fat diet and the other only the low-fat diet. Significantly, the yo-yo-dieting mice lived almost as long as the low-fat-diet mice and about 25 percent longer than the high-fat-diet group. Weight and glucose levels of the yo-yo dieters varied according to phase of diet; during the high-fat phase, weight increased, as did blood glucose levels, but both returned to normal during the low-fat dieting phases.

Not mentioned was whether the dieting mice put on even more weight during their high-fat phases – a typical reaction in humans when yo-yo dieting. Weight comes off quickly, but when dieting stops, the original weight and more creeps back on. This is because when calories are suddenly and significantly reduced, the body thinks it is in starvation mode and reacts by slowing down metabolism to conserve energy. When calorie intake rises again, the body no longer needs the extra energy as it has adjusted its metabolism accordingly; instead, it will enthusiastically store those extra calories as fat.

The conventional strategy of reducing calories and increasing exercise (which boosts metabolism) remains the most effective path to long-term weight reduction and maintenance. While a quick dip in pounds can be encouraging, try to look at weight loss as an exercise in time management. Think of a weight goal you want to achieve in six months’ time. Then, identify and prioritize six unhelpful eating and lifestyle habits you know you should change in order to shift that weight, and substitute one new good habit in place of a bad one each month. For example, in month one, you could swap soft drinks for water; in month two, take a 20-minute walk each day; in month three, take a healthy lunch to work instead of buying fast food, and so on. Before you know it, the six months are up, and, if you stuck to the gradual plan, you should have dropped an encouraging number of pounds almost without realizing it.

If you feel the need for a diet per se, try the low-glycemic index/glycemic load diet, which restricts processed and refined carbohydrates in favor of lower-fat proteins and moderate amounts of complex carbohydrates, such as whole grains. Some fruits and (nonstarchy) vegetables can be eaten in abundance.

Yo-yo dieting is not a strategy we recommend, and studies need to be done with humans to validate the results in mice. However, if you consistently battle with your weight, the preliminary message is that it could be better to have lost and regained than never to have lost at all.

Julie Godfrey, B.Sc. (Hons), is a nutritional therapy practitioner and full member of the British Association of Applied Nutrition and Nutritional Therapy (BANT).

Trending Now

Costa Rica’s Liberia Airport Fixes Runway Issues Overnight

Contractors began repairs on the runway at Daniel Oduber Quirós International Airport this week, focusing on sections that did not meet required standards after...

Tourist Numbers Dropped in Costa Rica During 2025’s First Seven Months

Costa Rica's tourism took a hit in the first seven months of 2025, with visitor numbers dropping compared to the previous year. By the...

Trump Says He Will End US Aid to Colombia as Tensions Spike

United States President Donald Trump on Sunday accused his Colombian counterpart, Gustavo Petro, of tolerating drug production and announced he would end “large-scale payments...

Venezuela Sloth Rescue Exposes Wildlife Electrocution Crisis

Rescuers in Venezuela recently saved a sloth trapped on electrical lines, a scene that played out on social media and drew attention to a...

Why This U.S. Expat in Costa Rica Chooses Local Over Headlines

In the weeks leading up to my trip to the US, I scanned several news sites both left-leaning and right-leaning to better inform myself...

Paris Louvre Robbery Targets Apollo Gallery Crown Jewels

Robbers wielding power tools scaled a furniture hoist outside the Louvre to make off with priceless jewelry from the world-renowned museum on Sunday, taking...
Avatar
spot_img
Costa Rica Coffee Maker Chorreador
Costa Rica Coffee Maker Chorreador
Costa Rica Travel Insurance
Costa Rica Rocking Chait
Costa Rica Travel

Latest News from Costa Rica