The accordion effect, also known as the rebound effect or yo-yo effect, happens when the weight lost after a weight loss diet returns quickly, making the person gain weight again. Weight, diet and metabolism are regulated by several hormones that act at the level of adipose tissue, the brain and other organs.
Thus, it is believed that weight regain is not only associated with changes in eating habits or the type of diet, but also with changes at a metabolic and physiological level in the body in an attempt to compensate for the period of “starvation” during which the body has passed, as the body can interpret weight loss as a “threat” and try to return to what was normal for a long time, plus 5,10 or 15 kg.
To avoid the accordion effect, it is important that the diet is monitored by a nutritionist or nutritionist, as this means it can be adapted to each person’s needs.
Main causes
There are several theories that explain the accordion effect and which may be associated with different factors, such as:
1. Type and composition of the diet
It is believed that following very restrictive diets, monotonous and nutritionally unbalanced diets could favor the rebound effect in the long term.
In the case of restrictive diets, it is possible that when resuming normal eating, a tissue response to nutrients may be generated, in which the body seeks to recover what it had lost, as if it were a response to the “hunger” that the person experienced during this period. In this way, there could be changes at a metabolic level, such as an increase in the production and storage of fat, a decrease in blood sugar and, consequently, an increase in appetite and the amount of food consumed during the day.
Carbohydrates, proteins and fats during your metabolism stimulate oxygen consumption in different ways, therefore in the case of unbalanced diets, in which there is a predominance of a certain nutrient, such as what occurs in the ketogenic diet, for example, it may have some influence in weight gain.
2. Size of fat cells
Adipose tissue cells empty when a person loses weight, however their size and quantity remain for a long period of time. This is another theory that believes that the fact that the quantity and size of adipose tissue cells remain the same for a while activates the body’s compensation mechanisms with the aim of gradually filling these cells again until they reach normal volume.
3. Change in satiety hormones
There are several hormones that are related to the satiety process, being found in people who have had severe weight loss lower levels of leptin, peptide YY, cholecystokinin and insulin, with an increase in the levels of ghrelin and pancreatic polypeptide.
It is believed that all hormonal changes allow weight to be regained, with the exception of the increase in pancreatic peptide, as as a consequence of these changes there is an increase in appetite, favoring food intake and, consequently, hair gain.
To better understand how this occurs, it is important to make it clear that ghrelin is a hormone responsible for stimulating appetite at the brain level, so its levels are high during fasting periods. On the other hand, leptin is responsible for reducing appetite, and it has been found that people who have lost 5% of their weight have reduced levels of this hormone. This situation activates compensation mechanisms and causes energy expenditure to decrease and weight recovery.
In addition to changes in satiety hormones, weight loss is also associated with changes in the hypothalamus and pituitary gland, which can also stimulate the accordion effect.
4. Change in appetite
Some people report increased appetite after weight loss, which could be associated with all the physiological changes that occurred in the body during the weight loss process. However, this is also believed to be due to people believing they deserve a reward, which is given as food.
How to avoid the accordion effect
To avoid the accordion effect, it is important that the diet is always monitored by a nutritionist or nutritionist, so that it is suited to each person’s needs and there is monitoring. Additionally, it is important:
- Avoid very restricted or nutritionally unbalanced diets, it is important to have a varied and balanced diet;
- Carry out nutritional re-education, making changes to your lifestyle that can be adopted for life;
- Weight loss must be progressive;
- Eat every 3 hours in small proportions;
- Eat slowly and chew your food well, so that the signal of satiety reaches the brain, thus avoiding the consumption of excess food.
Furthermore, it is important to avoid a sedentary lifestyle and practice physical activity at least 3 times a week for about 1 hour.
How long does it normally take to regain weight?
Some studies have shown that approximately 30 to 35% of weight loss recovers 1 year after treatment and 50% of people return to their starting weight by the fifth year after weight loss.
Check out the following video about the accordion effect:
