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What is a reverse diet? Characteristics, drawbacks, and benefits
Table of Contents
1. What hormonal changes occur in the body when you lose weight
Insulin, alongside leptin, informs the sensation of satiety, but it is also responsible for the metabolism of macronutrients and the inhibition of muscle tissue breakdown (K. Testosterone, in turn, is considered an inhibitor of adipogenesis (synthesis of lipid cells), so its proper level prevents the deposition of excess fat tissue (G. In the context of maintaining a healthy body, fat hormones are of great importance, which also play a role in regulating the rate of metabolism and thermogenesis. Mullur, Y. Brent 2014).2. Which is the total energy demand
However, it turns out that the additional factor that reduces this value during and after metabolism is the loss of muscles, which are metabolically active and consume more oxygen in comparison to body fat (H. Cibnicka 2014). It is also assumed that the average level of PPM is 10% lower than the body's primary activity level. The maximum energy consumed by the body after the breakdown of protein (which can be reduced by up to 30%), the amount of protein consumed in the body and the total amount of fat consumed is also determined by the weight of the body.3. Does the reverse diet really protect against the yo-yo effect?
It is recommended to add 50100 kilocalories per week for 410 weeks to achieve total metabolism. A slow break from the energy restriction can protect against eating disorders because the idea of quitting the diet and allowing everything that was previously considered forbidden to be eaten does not occur in the head. Increasing the number of calories on the menu also reduces the risk of deficiencies and increases the amount of energy. A number of changes during the reduction process can actually lead to an increase in the number in pounds after weight loss.4. The dark side of the reverse diet
Therefore, the changes in metabolism that occur during reduction should come primarily from carbohydrates and fats, but their specific sources are unfortunately seldom given (E. The decisive minus of the reverse diet is the need to count calories and weigh products to make sure that the amount of energy added weekly is not too high. Simpson, S.E. Additional calories should come mainly from carbs and fat loss, but unfortunately their concrete sources are rarely given, which can often lead to problems with the body's ability to adapt to higher body mass than other organisms.5. Which is a good choice for reverse diets
However, this is not the optimal solution. People who are not involved in gymnastics can benefit from a reverse diet in the event of many unsuccessful weight loss attempts or the frequent jo-jo effect. Reverse diets are certainly very popular among bodybuilders, as well as those who train hard to build a muscular figure.6. What a golden medium
When they reach their dream weight, they go back to their old way of eating and completely abandon their established healthy habits, believing that since they are no longer on a healthy diet, they no longer need to limit themselves, which leads to a quick jo-jo effect. For this reason, the key to maintaining a healthy lifestyle is to develop a healthier lifestyle, i.e. a balanced diet and physical activity that will allow them to stay healthy for the long term.
