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Dieting can be a major health burden for the body. In most cases, a so-called yo-yo effect occurs after the diet. This means that those who want to lose weight gain weight quickly in a short time and even weigh more in the end than before the diet. Anyone who actually wants to live healthier lives should fundamentally work on changing their diet, said Professor Ingo Froböse from the Center for Health at the German Sport University in Cologne.
Many people in Germany have a desire to lose weight. A wide variety of diets are correspondingly widespread. But often the yo-yo effect follows immediately after the end of the diet and those affected again increase significantly. In addition, a diet for the organism can be a considerable burden, which causes the body's basic metabolism to be out of sync for up to twelve months, warned Professor Ingo Froböse from the Center for Health at the German Sport University Cologne.
As the expert from the Center for Health at the German Sport University Cologne explained, a three- to four-week diet can disrupt the organism's basic metabolism for around twelve months. If after the "diet is eaten normally again, the infamous yo-yo effect sets in," says Prof. Froböse. According to the nutritionist, numerous women in particular are making life difficult with the hype surrounding dieting. According to Prof. Froböse, many of them have reduced their calorie consumption to such an extent that they often consume significantly less than 1,000 kilocalories (kcal) per day in the course of their diets, which corresponds to just "two cheese rolls a day".
The organism of these women doesn't need more food to meet their energy needs, Froböse explained. The average basal metabolism of women is usually between 1,200 and 1,500 calories (kcal) per day, for men this is 1,800 calories, the expert emphasized. However, this information relates only to the basal metabolic rate that is required to maintain the vital functions of the body such as heart, lung and brain function.
According to Prof. Froböse, all additional physical efforts require additional energy. For example, the human body burns an average of around 650 kilocalories within an hour when jogging. The performance turnover includes any energy that is burned by activities such as sports or physical work.
Dieting signals an artificial emergency to the body
In the case of a diet, the body, which generally strives to maintain as many functions as possible, is artificially signaled an emergency, which generally means that less energy is available for power consumption and the basic metabolism is significantly reduced or concentrated on the essential functions, explained Prof According to the experts, the diet is "the biggest enemy of the basal metabolic rate." However, a high basal metabolic rate can contribute to the fact that it is generally not so easy to gain weight, because even when the body is at rest it burns significantly more energy than with a low basal metabolic rate. Therefore, according to the expert, a diet that disrupts the basal metabolism must be assessed critically.
In order to bring the basal metabolism back to the previous level, those affected need a lot of patience, emphasized Prof. Demnach that with continuous efforts to rebuild the basal metabolic rate about twelve months after a diet will return to normal. So whoever eats again as usual immediately after the end of the diet will most likely increase significantly, since his basal metabolism is still below the level that existed before the diet, the expert explained. First of all, therefore, an attempt should be made to increase the basic metabolism of the organism in order to lose weight sustainably.
Three steps to successful weight loss
According to Prof. Froböse, three steps lead to success. First of all, those who want to lose weight should build muscle mass, because muscles burn more energy than fat tissue even when at rest. For this purpose, the expert recommends, for example, strength training in the gym, in which muscles are specifically trained for strength. In addition, those affected should increase their basic metabolic rate with endurance training, explained Froböse. Because endurance sports such as running, swimming or cycling increase the number of tiny cell power plants (mitochondria) that are responsible for the energy supply to the cells, which also contributes to increasing the basal metabolism. The higher the number of mitochondria per cell, the more energy they can produce, whereby the number of tiny cell power plants per cell can be increased by up to 100 percent, the expert explained.
As a third step towards sustainable weight loss, the expert named aligning food intake with the bio-rhythm of the metabolism. Three meals a day with a five-hour break in between meet the body, Prof. Froböse continues. According to the expert, snacks are best avoided and, with regard to the different meals, Prof. Froböse explained that particularly many carbohydrates should be consumed in the morning, nutrient-rich food should be preferred at lunchtime and protein-containing foods should be served on the plate in the evening. This means whole grain muesli and whole grain bread in the morning, vegetables, fish or meat with side dishes such as potatoes or rice at noon and eggs, turkey or salad in the evening, the expert explained.
To fear further disadvantages of diets
Once those affected have increased their basal metabolic rate to a normal level, food intake can slowly be increased again without fear of gaining weight. Because the organism burns more calories again and the additional kilocalories do not automatically result in additional fat deposits, emphasized Prof. Froböse.
According to the expert, the widespread dietary craze today should finally be put to an end, since the desired weight loss is often short-lived, but the negative consequences for the organism remain in the long term. Not only does the basic metabolism mentioned by Prof. Froböse play an important role here, but also, for example, the pollutant concentration in the organism. For example, experts in the "International Journal of Obesity" magazine had warned in September last year that the loss of weight, the concentration of chemical, potentially harmful substances in the body increases significantly. These include, for example, the dioxin-like polychlorinated biphenyls (PCB), which are generally rated as carcinogenic. Long-term weight loss offers clear advantages over a strong weight reduction within a short time, as can be achieved with many diets, according to the experts in the "International Journal of Obesity" (fp)