Table of Contents
How does the yo-yo effect come about?
The yo-yo effect is the result of a diet in which too much muscle was lost in addition to body fat. This reduces the basal metabolic rate and the body uses fewer calories than before the diet. In order to counteract this, it is important to know how the body’s energy turnover is composed:
basal metabolic rate
The basal metabolic rate is the part of the calorie consumption that is used without activity. It mainly consists of the life-sustaining functions of the body such as heartbeat, digestion, respiration, function of the organs, etc.
performance turnover
The activity turnover consists of unconscious everyday activities (NEAT = non-exercise activity thermogenesis) and conscious sporting activities (TEA = thermal effect of activity). The NEAT includes everything such as going for a walk, tapping your foot, shopping, cleaning, actively working, etc., while the TEA includes all sporting activities such as running, weight training, swimming, etc. Depending on age, gender, as well as muscle and fat mass, this results in the performance turnover.
Anyone who wants to lose weight without the yo-yo effect should therefore know their basic and performance turnover. With the Harris Benedict formula, it can be calculated individually and is usually more accurate than calculators on the Internet:
Women : Basal Metabolic Rate = 655.1 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age)
Men : Basal Metabolic Rate = 66.47 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age)
The result is the basal metabolic rate, i.e. the energy that the body consumes in complete rest. To calculate the metabolic rate, multiply the basal metabolic rate by the PAL value (physical activity level) from the table:
| Physical activity | PAL value |
| Sleep | 0,95 |
| sitting, lying | 1,2 |
| Seated activity, eg office work | 1,4 – 1,5 |
| Walking and standing activity, e.g. assembly line workers | 1,6 – 1,7 |
| Predominantly walking or standing activity, e.g. salesperson | 1,8 – 1,9 |
| Physically demanding job | 2,0 – 2,4 |
Now that you know your basal and performance metabolism, you also know how many calories you can consume. In order not to promote nutrient deficiency and muscle breakdown, it is advisable not to eat below the basal metabolic rate. Basically, if you have a lot of body fat, you can build a larger calorie deficit. However, if you are already slim and just want to lose a little love handles, you should choose a small deficit. This also prevents the yo-yo effect.
Prevent the yo-yo effect
Skipping meals when hungry or eating below your basal metabolic rate will not lead to the desired long-term success. Instead, you should eat when you’re hungry. It doesn’t matter if it’s two or six meals. At the end of the day, it always comes down to the calorie balance! Meals should be designed accordingly.
But what can I eat?
Anything as long as it fits into the calorie balance. A balanced and nutrient-rich diet with proteins (1.8 – 2.5 g per kg of body weight), fats (0.6 – 1 g per kg of body weight) and carbohydrates (amount can be selected at will) makes the most sense. Of course, chocolate and cakes can also be eaten. Just in moderation. In a diet or change of diet, foods that have a large volume but few calories prove to be the most suitable. They fill you up for a long time and give the body everything it needs.
In our gallery we show you foods against the yo-yo effect!
meat and fish
In order to lose as little muscle as possible, protein is a prerequisite during a diet. Animal protein has the highest biological value. This means that this protein can be absorbed and processed particularly well by the human body. The best sources are lean meat from chicken and beef, as well as lean fish such as pollock, haddock or flounder.
Calories on average per 100g:
Flounder: 72 kcal
Haddock: 91 kcal
Chicken: 109 kcal
Saithe: 111 kcal
Beef: 139 kca
fruit
Fruit contains many valuable trace elements and minerals that make a lasting contribution to a healthy diet. Fruits that are particularly rich in water, such as watermelon or various berries, are low in calories but high in fiber , which means they keep you full for a long time. When it comes to berries, the frozen version can also be used outside of the season.
Calories on average per 100 g:
Watermelon: 30 kcal
Strawberry: 32 kcal
Papaya: 32 kcal
Raspberries: 36 kcal
Blueberries: 36 kcal
vegetables
Vegetables are essential to a balanced diet. Thanks to its low energy density, it can and should be eaten in abundance. Vegetables contribute to the maintenance of bones and muscles and are rich in antioxidants , vitamins , minerals, fiber, trace elements and phytochemicals. A real all-rounder!
Average calories per 100 g:
Cucumber: 12 kcal
Chard: 13 kcal
Mushrooms: 16 kcal
Tomato: 17 kcal
Asparagus: 18 kcal
legumes
Legumes are divided into lentils, beans, peas. They are very high in protein, have a low calorie density and are high in fiber. They provide a lot of potassium, magnesium and iron, which is responsible for nerves, muscles and blood formation. Vegetarians and vegans can easily cover their daily protein requirements with legumes. For carnivores (meat eaters), legumes are a welcome change on the menu.
Calories on average per 100 g (cooked):
Bamboo shoots: 11 kcal
Green beans: 35 kcal
Sugar snap peas: 63 kcal
Red lentils: 97 kcal
Chickpeas: 119 kcal
fats
Fats play an important role in nutrient transport, hormone balance and cell division. In particular , unsaturated fatty acids from plant foods have a major and positive influence on the brain and body, since they also lower the “bad” LDL cholesterol and increase the “good” HDL cholesterol. You can find healthy fats in oils like olive, safflower and peanut oil, but also in nuts, avocado and oily fish like salmon. Despite the high energy density, fats are important for a healthy weight loss, which is why they should be used sparingly.
Calories on average per 100 g or ml:
Avocado: 160 kcal
Salmon: 180 kcal
Almonds: 645 kcal
Safflower oil: 828 kcal
Olive oil: 857 kcal
