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No more jo-jo effect diet
What is a jo-jo effect
When we are on a diet we burn fewer calories, but our digestive system works harder. Sudden decrease of calorie intake causes our fatty and muscular tissues to burn; it also slows down the basic metabolism. The success we notice at the beginning is illusionary, because it is mainly caused by water loss within the tissues. After we finish the diet the body all of a sudden reconstructs the supply of the fatty tissue, also in the places where previously muscles were present. The body quickly switches to the smaller intake of calories, but at the end of the diet the metabolism does not switch so fast.
Beware of carbohydrates
People who are addicted to carbohydrates tend to gain back all the weight they’d lost at the end of the diet. Daily consumption of meals rich in carbohydrates increases appetite and leads to obesity.
Because of the issues mentioned above any other diet has a smaller chance of success, since the metabolism slows down and there is more fatty tissue to burn.
A few tips for the application of this diet:
How can the jo-jo effect be avoided?
The diet should be well planned and stretched over many weeks. 1 kg of fatty tissue is approximately 7000 kcal. To avoid the jo-jo effect you should raise the metabolism every 3-4 weeks, by raising the amount of calories.
The meals usually should contain a minimal amount of carbs, for example 115-150g meat or fish, 60-90 g cheese and 2 medium size bowls of vegetables or lettuce. This meal satisfies hunger and regulates insulin level. It is a meal to reward yourself – a healthy balanced meal with carbs.
Example menu
One medium roll
Dinner
Chicken breasts marinated in herbs with salad. Lemon pudding and ice tea
Supper
One of the “rewarding” meals – you can indulge yourself and prepare your favourite dishes.
By decreasing the amount of carb intake in your diet you will lose weight slowly but gradually.
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