The REAL TRUTH About Yo-Yo Dieting. Does Dieting Make You Fatter? Everything You Need to Know

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The real truth about yo-yo dieting.
We all know that yo-yo dieting is a problem, but what causes it?
There are a couple of possible factors.
1) Losing weight via reduced calorie diets can make you more hungry
2) Losing weight can reduce your metabolic rate
This is where the idea of "metabolic damage" stemmed from, Layne Norton proposed that repeated dieting cycles (like bodybuilders who compete once per year for decades) could have a long-term impact on your metabolism.
However, people like Lyle McDonald got very angry at this concept because it was based on anecdotal evidence, not research.
Anecdotally, we know that long-term weight loss is hard. If you are really hungry all the time, perhaps you need to regain weight to let your appetite signals come back to normal, like Stephanie Buttermore did with her
"all-in" experiment.
So, let's discuss some of the research on yo-yo dieting (also known as 'weight cycling').
Does dieting make you gain weight?
Does dieting ruin your metabolism?
Let's fine out.
P.S. At the end of each post, I remind you that my best-selling book, ‘Everything Fat Loss’ is currently on sale as an audiobook, plus digital/print versions from Barnes and Noble, Apple, Kobo, Google, and Amazon with an extra 14% off in the US. Please feel free to grab it before the price goes up.
geni.us/EverythingFatLoss
References:
- How dieting might make some fatter: modeling weight cycling toward obesity from a perspective of body composition autoregulation
- Multiple types of dieting prospectively predict weight gain during the freshman year of college
- Dieting Increases the Likelihood of Subsequent Obesity and BMI Gain: Results from a Prospective Study of an Australian National Sample
- The biology of human starvation
- Physiology of weight regain: Lessons from the classic Minnesota Starvation Experiment on human body composition regulation
- Weight loss, psychological, and nutritional patterns in competitive male body builders
- Poststarvation hyperphagia and body fat overshooting in humans: a role for feedback signals from lean and fat tissues
- How dieting makes the lean fatter: from a perspective of body composition autoregulation through adipostats and proteinstats awaiting discovery
- Persistent metabolic adaptation 6 years after "The Biggest Loser" competition
- The Physiological Effects of Weight-Cycling: A Review of Current Evidence
- Trying again (and again): Weight cycling and depressive symptoms in U.S. adults
- Weight Cycling and Its Cardiometabolic Impact
- Weight cycling is associated with adverse cardiometabolic markers in a cross-sectional representative US sample

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9 июн 2024

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Комментарии : 32

@discordantduck1808 14 дней назад

The psychology behind why some people overeat is the most important aspect of losing weight and it's the one thing the diet world doesn't really address. If you're unhappy or stressed and eat to compensate for that, there's no food group or white paper that's going to be the silver bullet many people spend years if not decades searching for because you're trying to fix the symptom, not the underlying problem. The weight loss industry would collapse overnight if people took that to heart.

@BenCarpenter 14 дней назад

I personally agree with this. A lot of focus is on the BEST diet and very little attention is placed on reasons why people often eat more in the first place. Psychology is a hard thing to study but there are more and more research papers on behavioural traits that link with long term weight loss/maintenance versus relapse. 🙂

@staceyg1719 14 дней назад

Well said

@TheDoctorAj4 13 дней назад

@@BenCarpenter as a psychologist who did research in graduate school (though about far different topics) I agree psychology is hard to research!

@grooviechickie 11 дней назад

I am so damaged by decades of dieting that the very second I even think about restricting or 'eating healthy' or IF or anything even slightly dietish in any way, shape, or form, my mind goes... well, bizarre. That's the only way I can describe it. I become insanely obsessed and suddenly hungrier than ever. It's a terrifying spiral. 😢 My mental health is worth much more to me than the extra bit of weight I carry. ❤ I stay fit and listen to my body's desire for food, taking internal note of how these foods make me feel. The best thing is when I simply enjoy a meal without any self-consciousness whatsoever.

@DarkNinja1776 14 дней назад

I like the subtle support for your wife in the background 👍

@BenCarpenter 14 дней назад

Haha, thank you. This is actually legit how my office is set up and I just realised it makes for a better backdrop than my wall and poster corner 🙂

@BDKennels 14 дней назад

FWIW. When I decided to try and lose some fat and gain lean muscle, at 61 years old, I decided to go slow. I went on IF but only because I knew I didn't want to try restricted food dieting and this was the easiest way I could come up with to limit calories while not counting calories. Over 3 years, from ages 61 to 64, I lost 60 pounds. 250 to 190. That's just over a pound and a half a month. At that rate I found it quite easy to keep the weight coming off while not feeling overly hungry or food deprived. As I ramped up my weightlifting workouts, I could play with my eating to hit that sweet spot as I progressed. I also made sure I was just moving around a lot. NEAT I think it is. I have been at my target weight of 190 for a year now (I turn 65 this month). My weight can vary between 189 and 191 but I believe that's fairly normal. I do not freak out when I hit 191. I make sure I'm getting in my activity, and I monitor my calorie intake. Monitor, not lose my mind. My goal is an active, healthy longevity. I want to thank you and your lovely wife for all the truth, common sense and encouragement. You two are my go to for all of this stuff. Frankly, I have stopped listening to all the fitness gurus. So much BS and outright lies. Keep up the good work Ben. Much appreciated.

@user-wi7or3hy5d 13 дней назад

See the problem is that I want to keep a steady body weight. Its just that the body weight that I "want" is not the weight that my body wants. So I am always in this perpetual fight and feeling like shit because I cannot get the weight that I "think" is healthy.

@alexiswinter6948 13 дней назад

Trying to lose 15 lbs I gained 60. 15 stinking pounds wasn't worth the hell of the fight.

@peterbutler39 13 дней назад

I lost about 60 pounds from a year of dieting... the issue i learnt was that i had chronic diet fatigue once i reached my goal weight and once i started to ease off the diet i was never full... eating, eating and eating... you have to try to maintain your diet and weight within a few pounds or so and not go too crazy with food for a few months more... and slowly increase food over time like you slowly decreased it through dieting, I.E reverse dieting so your eating abit more each month. If you don't and you eat like a pig....within 3 months you will put all the fat back on, it's amazing how fast you can get fat so quickly. I made this mistake... and it took me another 6 months to get back in shape. lesson learnt.

@ThatNutritionDude 13 дней назад

Superb and concise video 💪🏼

@ulpisen 13 дней назад

worth noting is that while the evidence indicates that "going on a diet", going hungry to lose weight, does seem to have a relatively low long term success rate, that doesn't mean that long term weight loss is impossible increasing your activity level and changing your food from very energy dense foods to more filling, high fiber or protein options can lead to weight loss without constantly feeling hungry, and as such not lead to re-gaining the weight

@christinairelan9533 14 дней назад

For the past 2 1/2 years I’ve slowly been losing weight - I’m at about 30 pounds lost so far while I still enjoy the foods I love and not feel restricted.

@barts6386 14 дней назад

Thank you for the video.

@BenCarpenter 14 дней назад

My pleasure 🙂

@marielyst1 9 дней назад

Together with the physiological impact yo-yo dieting can have on your body, add all the metal load of failure, shame and bullying people also feel and experience.

@TheDoctorAj4 13 дней назад

I am curious about the research (if any) about easing off a hypo-caloric diet to help maintain as much weight loss as possible. I've heard slowly increasing caloric intake but not much about how to figure out how to do that!

@vtheory7531 14 дней назад

This is interesting. I thought at first it'll be hard to study permanent metabolic damage from long term dieting alone because I thought people's metabolisms slow as they age anyway, so if they yo yo diet over time then it'll be harder to succeed in losing weight. But recent research states that from adulthood until around age 60 people's metabolisms are largely the same, so maybe that's not it either. Stephanie's 'all in' method to increase her metabolism after repeated dieting makes me doubt that metabolic damage from dieting is 'permanent' as well, because while at first the dieter's metabolism is still suppressed even after gaining weight, I think there's a point where eventually it will increase. Definitely things like muscle size might also help with correcting the metabolic suppression. But with the Biggest Loser case I think it's not unusual that their metabolisms are permanently lower now that they're smaller, because larger people usually have faster metabolisms anyway. Thanks for the video!

@sarak4219 13 дней назад

Adding on to what you said about metabolism and age, I've heard that people's metabolism don't technically slow down as they age, it's just that typically as people age they are less active, therefore they have less muscle mass, and since muscle burns more calories than fat it appears as if their metabolism is slowing down. I thought that was an interesting tidbit to consider since most people believe their metabolism naturally slows down as they age.

@Dragonmoon8526 14 дней назад

I lost 30 pounds over 7 and a half months. Kept it off for two months. Have slowly gained 15 pounds back over the last 7 months. But, my energy is up, and my strength has improved. Greater endurance. So, while some of the weight has retuned, I have to assume some of it is muscle mass and not just fat. But, as I hadn't done specific measurements before or after the weight loss so I can't say for sure.

@BenCarpenter 14 дней назад

Regaining some weight is almost so common it could be viewed more like a statistical probability rather than a possibility. I think it’s great to see progress elsewhere rather than just relying on the scale. Well done 🙂

@Dragonmoon8526 14 дней назад

@@BenCarpenter Thank you. As you and other health content creators have pointed out. It's just a number.

@CursedWheelieBin 14 дней назад

@@BenCarpenterI’m doing a post-diet maintenance phase to help avoid regaining the weight I’ve lost (40lbs). I’m glad I found about this and, unsurprisingly, there’s very little discussion around how to keep weight off because there’s not much money in that. It’s like my brain thinks I still weigh 230lbs instead of 190lbs. It doesn’t want me to stay trim 😄 🧠. It’s so easy to regain weight, especially when you make rationalisations like “this means my body needs this. The craving is never wrong” 😂 Edit: I read that it’s worth doing a maintenance phase for however long your diet was. For me that was 10 weeks to lose the last 20lbs. Have you ever done this to keep weight off, post-diet?

@staceyg1719 14 дней назад

So true! I always say to my clients no one discusses maintenance of new body weight. It's only weight loss as the spotlight. Definitely needs to be discussed

@offshoretinker 14 дней назад

One interesting fact worthy of discussion is that that most of the food consumed in the experiment was carbohydrate heavy, ergo insulin must have been sky high all of the time. I wonder what the outcome would have been had the diet been based on fat and protein.

@Mr_Tokon 14 дней назад

Are maintenance phases the solution?

@BenCarpenter 14 дней назад

There is some research on diet breaks *possibly* being beneficial, but the research is a bit too inconsistent to say for sure. It’s a very complicated topic, unfortunately

@Junotekh 14 дней назад

@@BenCarpenter I thought the current research showed that on a physical level, it has no benefit. (To prevent metabolic adaption, for example) On a psychological level however, it of course is a great tool. In fact, I think it's one of the most important tools you can provide to someone losing weight. If they can learn to alternate between weight loss and maintenance, instead of weight loss and weight regain... They've already won.

@vtheory7531 14 дней назад

@@Junotekh How about a 'main-gain' phase, where the dieter eats at maintenance (or slight surplus) while lifting weights to gain more muscle? Would that help with correcting the metabolic adaption, at least partially?

@Junotekh 14 дней назад

@@vtheory7531 I exclusively work with obese women, so while I would love all of them to lift weights, it's not feasible in reality. So my scope of knowledge and experience is a little more limited here. There are two studies of interest: The psychological effects of weight-cycling: a review of current evidence Metabolic damage: do negative metabolic adaptations during underfeeding persist after refeeding in non-obese populations? Which seem to conclude that, at least in 'healthy' individuals, the adaptations are simply temporary due to the weight loss phase. And thus can indeed be countered by following up with a maintenance phase/ slight surplus - while you learn to increase satiety at this lower body weight to sustain it. I think that's really what it comes down to. To sustain a lower weight, you're required to increase satiety on a lower kcal budget. New routines, eating and exercise habits, etc.