What is yo-yo dieting and how will it affect your weight loss goals? Are you one of those people who eat clean during the week, almost to 100% of your meal plan and then does whatever you want over the weekend? Wondering why you can’t lose any weight, feeling shit or putting on more weight yet you’re training more?
Here is a scenario that might sound interesting to you if you like studies jazzed up a bit.
This study was done on rats but I’m going to use humans instead to make it more relatable and understandable.
- Human A – Healthy diet for 4 days + 3 days of binge eating
- Human B – Healthy diet
- Human C – Junk food diet
Results after 16 weeks:
Human A showed an increase in food intake, consuming 30% more energy than Human B.
When Human A switched back to a healthy diet, they consumed about half as much nutritious foods, compared to Human B (healthy diet only).
Obviously, Human C (junk food diet) is going to gain more weight than both Human A & B.
But the study found that even though Human A was consuming half the amount of clean food during the 4 days, they were still 18% heavier (from over-consuming junk food in the 3-day binge) than Human B.
The moral of the story is that if you binge eat on the weekend, you will most likely gain weight, lose weight at a very slow rate or not lose any weight at all. This is because your weekend food consumption of junk food will exceed your weekly caloric goal.
If a cheat meal is what you need, make sure its only 1 meal over the weekend and try your best to make it dinner rather than lunch or breakfast. If you ate the unhealthy meal at breakfast, your lunch and dinner will most likely not be your planned meals.
Part 2 to come.
Morris, M. (2016). Eating healthily during the week but bingeing on weekends is not OK for your gut. [online] The Conversation. Available at: https://theconversation.com/eating-healthily-during-the-week-but-bingeing-on-weekends-is-not-ok-for-your-gut-53374 [Accessed 12 Dec. 2018].
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