How restrictive diets can contribute to the rebound effect

How restrictive diets can contribute to the rebound effect

Research points out that in this pandemic period, Brazilians were the ones who gained the most weight. Gained an average of 6.5 kg in the last two years (photo: Bruno /Germany/Pixabay )

Today’s aesthetic standards tend to have at least dubious parameters about the ideal weight and body shape, constantly driving the emergence of new aesthetic procedures and home methods with the aim of reducing measures significantly and in a short time. According to a survey conducted by Ipsos Global Advisor, in this pandemic period, Brazilians gained the most weight. Approximately half of the country’s population has gained an average of 6.5 kg in the last two years.

Many of these people turn to the internet in search of “miracle” weight loss programs and extremely restrictive diets. On the web you can easily find all kinds of recommendations, most of them inappropriate and without medical support. The risk, according to nutritionist and integrative medicine specialist, Esthela Oliveira, occurs when different weight loss protocols are adopted, without adequate and personalized medical follow-up.

Also read: Anti-inflammatory diet: it’s not a diet, it’s an eating style.

“Most people believe that the caloric deficit is the factor responsible for weight loss, that is, to lose weight, energy consumption must be less than the energy spent in the day, so if you eat less, you will lose measures more easily. However, the quality of the food ingested is the key element, in addition to a healthier lifestyle in general”, explains the nutritionist.

There is no exact number of calories that should be consumed throughout the day.

sandwich wrapped with a tape measure
Restrictive diets are unsustainable in the long term, so the ideal is to change your habits. (photo: Steve Buissinne/Pixabay)

Esthela Oliveira says that there is no exact number of calories that should be consumed throughout the day. This amount varies according to the needs of each individual’s body and the type of activity they perform. In addition, adopting a diet based only on low calorie consumption and with strict restrictions, which exclude food groups from the menu, can be a difficult method to be sustained in the long term.

“When the organism perceives periods of food shortage, it starts to preserve fat stores, which are essential for disposition and energy. And this can be dangerous, especially because of the so-called rebound effect, when there is considerable weight gain right after the period of food restriction”, explains the nutritionist.

Rebound effect can cause metabolic changes

The most effective way to avoid the famous accordion effect, according to Esthela Oliveira, is to undergo food reeducation. “This repair in the food routine must occur from a complete change in habits. After all, when we become aware of what is being consumed and our real state of health, we start to make healthier choices and prioritize food quality, improving not only aesthetics, but acquiring more well-being and quality of life”, he emphasizes. the doctor.

With that in mind, Esthela Oliveira mentions some measures that, together, help to avoid the accordion effect.

  1. Do not exclude food groups: “Completely excluding some food groups can be a drastic measure, always prefer to seek the help of a professional, he can guide you on the ideal amounts of each food group for each organism”.
  2. Strictly restricted diets: “Restrictive diets are unsustainable in the long term, so the ideal is to change habits that result in food reeducation, making choices and relationship with food healthier.”
  3. Return to habits prior to weight loss: “It is important that healthy choices and awareness of what is consumed are not left aside after reaching the desired number on the scale. Returning to eating habits prior to weight loss results in the return of extra pounds. gradually and always with the assistance of a specialist who can help with the ideal food choices and complementary treatments for healthy weight loss.”

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