The nutritionist named the reasons for the temporary effect of dieting

The yo-yo effect, in which the lost pounds quickly return, is familiar to many who have tried strict diets. More than 80% of women who have restricted themselves in nutrition face this problem. Tatiana Meshcheryakova, a nutritionist at the Level Kitchen service, a nutritionist, and an expert in the field of healthy nutrition, told Izvestia about this on June 21.

The expert explained that drastic calorie restriction causes the body to slow down its metabolism, switching to an energy-saving mode. When the diet ends, the metabolism remains reduced, and habitual eating leads to rapid weight gain. An additional factor is the loss of muscle mass, which plays a key role in burning calories.

"Strict diets disrupt the hormonal balance, increasing the level of ghrelin, the hunger hormone. This provokes overeating after returning to a normal diet," Meshcheryakova explained.

To avoid the yo-yo effect, the specialist recommends following several principles. The optimal weight loss rate is no more than 0.5–1 kg per week. This pace allows the body to adapt without stress. It is important to maintain a balance of nutrients: include proteins, healthy fats and complex carbohydrates in the diet.

Physical activity plays a special role. Even regular walks at a fast pace or home workouts help maintain muscle mass and maintain metabolism. The nutritionist emphasized that the main thing is not short—term restrictions, but a gradual change in eating habits. This is the only way, she said, to achieve a stable result.

Meshcheryakova advised to avoid radical methods of weight loss, giving preference to a balanced diet and regular physical activity. This approach not only helps to maintain weight, but also supports long-term health.

Earlier, on June 13, gastroenterologist Ekaterina Kashukh spoke about the risks of consuming street food in the summer. She stressed that in hot weather, the risk of food poisoning increases significantly, especially from perishable foods.