Weight-loss diet – how to finish it without the yo-yo effect?

Weight-loss diet is often a difficult and lengthy process, so when we succeed in reaching our goal, we often forget that it doesn’t end with that moment at all. The correct exit from a weight loss diet is a very important stage of the diet itself and should not be overlooked. Find out how to complete the diet while avoiding the yo-yo effect.

A weight-loss diet

Starting a weight loss diet is a matter of making a decision and then, of course, persevering with it. This is not easy for everyone and often requires prior preparation. It is necessary to calculate the energy requirements and determine the energy deficit that is appropriate for the individual. The next step is to establish a menu. This can be done on your own or with the help of a dietician. Then, all you have to do is (or as much as) stick to all the recommendations and plans for the following weeks. 

Although many people may think that a weight-loss diet ends when they reach their desired weight, this is not true. Additionally, such thinking can result in the yo-yo effect. In order to avoid it, it is necessary to wisely get out of an energy deficit and calmly return to our body’s ‘normal’ requirements, i.e. calorie zero.

How do you “come out” of a weight-loss diet?

So how do you practically ‘come out’ of a weight-loss diet? First of all, once you have reached your target weight, you need to recalculate your energy requirements. If you do not know how to do this, read the article How to calculate your caloric needs correctly? Once you know the value of your new weight, gradually increase the calorie content of your current diet by 100-300 kcal every week until you reach your “normal” energy needs (corresponding to your current weight). The calorie value by which you should increase your requirement depends on the size of your energy deficit during weight loss, but also on your physical activity. As you can see, this is an individual issue, so it is worth consulting a dietician before taking any action. 

Example scheme for increasing calories when coming off a weight loss diet

If, however, you feel up to undertaking this process yourself, here is a helpful example: If the daily energy value of your diet during weight loss is 1500 kcal and your current requirement (for your new, lower body weight) is 2000 kcal, this means that you need to increase your requirement to this value. In order to do this, the requirement should be increased by 100 kcal every week until the value of 2000 kcal is reached. Since the difference is 500 kcal, it will take 5 weeks to come off the diet.

Your body weight, during the stabilization phase and coming out of the deficit, may continue to decrease. This is because you are still eating less than your ‘normal’ requirements during it. 

A weight loss diet without the yoyo effect

As you can see, coming off a diet is nothing complicated, yet this stage in the euphoria of reaching your goal is often overlooked. This can lead to the yo-yo effect. The body is not a machine and needs time to regulate its metabolic processes back. Therefore, be patient and act wisely. It is worth noting here that long-term maintenance of the weight loss effects is only possible by introducing new, healthy eating habits on a permanent basis. Returning to old, less healthy habits can also result in weight gain again.

Support and motivation are important!

Want to keep in touch with other people who are interested in similar topics? Take a look at our Facebook group “ENG: Lose weight without hunger or sacrifices using the Fitatu app ” Fitatu app users already share their experiences and achievements there.

Fitatu® App

Download the app from the Play Store or Apple Store and start counting your calories with us! If you are in the middle of a diet, be sure to try Fitatu® Premium. You’ll find useful features as well as the Fitatu® Premium Widget, which you can add to your phone’s desktop and keep up to date with how many calories you have left over that day, without having to turn on the app. Now you can use the discount code ENDOFDIET-B. Go to https://www.fitatu.com/app/order-and-payment and claim 29% off your monthly Fitatu® Premium.

What else can you find in Fitatu® Premium?

• over 2000 recipes plus several new ones every month
• additional plans for intermittent fasting
• the ability to create shopping lists
• a choice of six ready-made menus full of meals to choose
• filtering products and recipes
• more synchronization with fit apps
• access to your Meal Plan in the web version
• no ads!