Diet cycling is also known as weight cycling or yo-yo dieting. Diet cycling involves repetitive weight loss and weight gain. Although weight loss can benefit people who are overweight or obese, diet cycling may have health risks. Consistent, steady weight loss can be accomplished by eating a healthy diet and engaging in regular physical activity.
Weight Cycling
According to the Weight-control Information Network, weight cycling is most commonly associated with weight-loss diets. A cycle may include as little as 5 lbs. or as much as 50 or more lbs. and can occur over a short period of time or many years. People who weight cycle may not ever achieve their ideal body weight.
Fad Diets
The WIN says fad diets do not always lead to permanent weight loss and can result in regaining weight and subsequent weight cycling. Fad diets may also be deficient in essential nutrients and encourage weight loss at an unhealthy rate. According to the WIN, healthy weight loss should occur at 1/2 to 2 lbs. per week. MayoClinic.com says weight loss diets should be evaluated based on nutritional adequacy and flexibility. Diets that eliminate entire food groups, only allow a few foods, severely restrict calories and do not encourage regular physical activity may not be nutritionally sound and should be avoided.
Health Risks
According to a study conducted by researchers at the Fred Hutchinson Cancer Research Center, weight cycling may negatively impact the immune system. The study was published in 2004 in the "Journal of the American Dietetics Association" and included 114 overweight, post-menopausal women. Results of the study found that frequent, intentional weight loss was associated with decreased activity of natural killer cells. NK cells help regulate the immune system and play a role in protecting the body from viral infections and tumors. Researchers concluded that the findings of the study were preliminary; more information is necessary because while a steady weight may benefit the immune system, overweight and obesity are associated with health problems and chronic diseases.
The WIN says other health problems associated with diet cycling may include high blood pressure, high cholesterol, gallbladder disease and binge eating, however more research is necessary to confirm these risks.
Psychological Effects
Weight cycling can affect mental health and lead to depression and feelings of failure, according to the WIN. The WIN encourages dieters who weight cycle to continue to focus on making positive changes to eating and physical activity. Working with a health professional to set realistic goals for weight loss and understand the cause of weight cycling may also help with long-erm weight management.
Obesity
While the health risks of weight cycling are still being studied, experts are confident that weight loss if overweight is beneficial. Being overweight or obese can increase the risk of high blood pressure, heart disease, stroke, diseases of the gallbladder and liver, diabetes, certain cancers, arthritis, breathing problems, immobility and sleep apnea.
Permanent Weight Loss
The healthiest plan for consistent and steady weight loss is a moderate reduction in total calories and an increase in physical activity. A calorie reduction can be accomplished by reducing portions, avoiding alcohol and limiting foods that are high in fat and added sugar. The FHCRC suggests 60 minutes of aerobic activity on most days of the week for weight loss and maintenance.
References
- Fred Hutchinson Cancer Research Center: Yo-Yo Dieting
- "Journal of the American Dietetics Association"; Frequent intentional weight loss is associated with lower natural killer cell cytotoxicity in postmenopausal women: possible long-term immune effects; E.D. Shade, et al.; June 2004.
- MayoClinic.com: Weight Loss Basics
- Weight-control Information Network: Weight Cycling
- Weight-control Information Network: Weight Loss and Nutrition Myths
Member Comments