THE"rebound" effect consists of rebound weight gain, i.e. the recovery weight lost on a diet; It is a very common effect for both athletes who compete in competitions bodybuilding, both for those who undergo extreme or unsuitable diets.
To understand how the rebound effect works, let's analyze the typical fitness diet, much followed by those who go to gyms and not only:
- 5 to 6 meals per day (breakfast, lunch, dinner and 3 snacks)
- protein present at every meal
- rotation of carbohydrates and fats (usually very low, especially in view of competitions).
Let us remember that:
- however, an excess of protein can be converted into glucose and subsequently into fat
- low fat intake can cause vitamin deficiencies, dry skin and hair
- severe restriction of carbohydrates leads to changes in the microbiome due to the low intake of polyphenols and fiber; it also leads to mood and sleep disturbances due to the reduced intake of tryptophan.
Most people are very careful not to make these mistakes, but even the most calculated diets can lead to weight gain after finishing them.
This is because that lifestyle is not sustainable in the long term and because the gut microbiome is changed.
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How to avoid the rebound effect?
PAY ATTENTION WHEN YOU EAT
If you eat when you are distracted or stressed, you are bound to consume more calories than required; also, eating when watching TV or finishing work will make you feel less full.
These mechanisms happen because we eat faster when we don't pay attention to the food and don't focus on the taste, texture and appearance of the meal.
NEVER SKIP BREAKFAST
Skipping breakfast can increase hunger for the rest of the day and increase cravings. doing it every morning helps you maintain your weight, regulate your appetite throughout the day and start the day on a positive note. In this article there are some fitness breakfast ideas for you to try!
ALWAYS REMEMBER TO EAT VEGETABLES
Vegetables have a very low calorie content, are very filling and contain a lot of fiber; pair them with every lunch and every dinner to make sure you maintain a lower calorie level and get full faster.
MAKE SLEEP A PRIORITY
Sleeping well and for at least 6/7 hours a night will help you stay focused throughout the day, perform at your best during workouts and fend off cravings for junk food. We have explained in a dedicated article the importance of the rest!
A few hours of sleep creates an increase in cortisol, the stress hormone, which affects weight loss and immune function.
FIND WAYS TO CHANNEL STRESS
If you have a stressful job and hectic pace of life, your body metabolizes food more slowly, which can lead to weight gain.
Find something that really relaxes you; reading, yoga, meditation, and training help reduce stress.
MAKE DRIED FRUIT SNACKS
It has been shown that eating 30/40 grams of nuts such as walnuts, hazelnuts, almonds, peanuts every day helps not to regain weight after a diet.
Nuts contain a lot of good fats, which help fill you up and increase satisfaction.
FIND PARTNERS WITH WHO TO SHARE YOUR LIFESTYLE
People are much more likely to stick to weight maintenance habits, such as exercise and healthy eating, when teaming up with their partner.
Couples who share similar goals will help propel themselves in the right direction. Walking, jogging, working out, and cooking healthy food as a team are some of the best ways to keep body weight in check.
Have you ever experienced a rebound effect after a diet? How did you manage it? Let us know in the comments and don't forget to follow us on our Telegram channel!