FIVE NEGATIVE EFFECTS OF DOING YO-YO DIET Lembaga Bahasa & Pendidikan Profesional LBPP Make as requirement to join graduate from High Intermediate Level LBPP-LIA Palembang Written By : Hidayati High Intermediate IV-2 PL10020238 i
FIVE NEGATIVE EFFECTS OF DOING YO-YO DIET
Lembaga Bahasa &
Pendidikan Profesional
LBPP
Make as requirement to join graduate from
High Intermediate Level
LBPP-LIA Palembang
Written By :
Hidayati
High Intermediate IV-2
PL10020238
LEMBAGA BAHASA DAN PENDIDIKAN PROFESIONAL
LIA PALEMBANG
i
PREFACE
First of all, I would like to give all gratitude to Allah, for the blessing given to
me, so that I can finish my paper. This paper entitle “Five Negative Effects of Doing
Yo-yo Diet” is dedicated to fulfill a requirement to graduate from Higher
Intermediate IV level at LBPP-LIA Palembang.
Furthermore, I would like to say my gratitude to all people who have supported
me physically and mentally, they are:
1. Mr. Rusdi as director of LBPP-LIA Palembang
2. Ms. Asri Diah Kumalawati, S.Pd. as my great class teacher in High Intermediate
IV. Thanks a lot for everything that has been given to me.
3. Ms. Dyah Retno, S.Pd. as my first advisor. Thank you for the time, suggestion,
support and advice.
4. Ms. Diana Luspa as my second advisor. Thank you for the time and advice.
5. All my teachers and staff in LBPP-LIA Palembang, especially who have taught
me.
6. All of my friends in Higher Intermediate IV-2 Class.
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I realize this paper is far from being perfect, but I hope it would be useful for
the readers. Furthermore, I hope I can get some suggestion and critics to make this
paper better in the future.
Palembang, March 2012
Writer
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TABLE OF CONTENTS
PREFACE ……………………………………………………………………….. ii
CONTENTS ……………………………………………………………………... iv
OUTLINE ……………………………………………………………………….. vi
CHAPTER I
INTRODUCTION ………………………………………………………………… 1
CHAPTER II
A. Overview ……………………………………………………………………… 3
B. The Reason Why People Do Yo-yo Diet ……………………………………... 5
C. Five Negative Effects of Doing Yo-yo Diet ………………………………….. 6
1. Causing nutritional deficiency ……………………………………………. 6
2. Changing our body metabolism …………………………………………… 8
3. Gaining weight …………………………………………………………….. 9
4. Damaging our organs ……………………………………………………… 11
5. Giving psychological Effects ……………………………………………… 12
CHAPTER III
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CONCLUSIONS AND SUGGESTIONS ………………………………………... 14
REFERENCES …………………………………………………………………… 16
v
OUTLINE
Topic : Yo-yo Diet
Purpose : To Persuade
CHAPTER I. INTRODUCTION :
Thesis Statement : Causing nutritional deficiency, changing our body
metabolism, gaining weight, damaging our organs
and causing psychological effects are five
negative effects of doing yo-yo diet.
CHAPTER II. FIVE NEGATIVE EFFECTS OF DOING YO-YO DIET
1. Overview
2. The Reasons Why People Do Yo-yo Diet
a. Helping us drop some pounds very quickly
b. Desiring an instant result
c. Having no knowledge about diet
3. Five Negative Effects of Doing Yo-yo Diet
a. Causing nutritional deficiency
b. Changing our body metabolism
c. Gaining weight
d. Damaging our organs
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e. Causing psychological Effects
CHAPTER III. CONCLUSIONS AND SUGGESTIONS
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CHAPTER I
INTRODUCTION
Does your weight up and down like a yo-yo, while the fat content keeps
increasing in your body? The problem is not on the number of more calories intake,
but it is caused by reducing more calories in your daily foods menu. Some recent
decades, fat loss has been obsessed by most of people to keep their body slim. Diet is
not only done by people who are obese but also done by people who have ideal body,
in order to keep their body shape or just to lose more and more weight. Fifty six
percents of 25-34 year old woman still feel overweight, so they need to do diet. It
becomes a potential market for book healthy industry, especially the diet books,
nutritional counseling clinic, diet pill, and slimming gel. This diet industry leads us to
lose weight by reducing food portion dramatically, starving, or addicting on diet pills.
Wrong way in choosing and running the diet program always makes our
weight unstable. The scales rate always up and down just like a yo-yo. It is known as
a yo-yo diet or yo-yo syndrome. Yo-yo diet is one kind of diet which is done by most
of people who want to lose weight quickly. It has been proven it can lose some
weight in a short time. But, when we eat normally, we will turn to the original weight,
maybe even more than before. If it happens so, we will do more diet by reducing the
pattern of food portion from three times to two times, doing more exercise, and
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consuming calories less than we need or even by starving ourselves. This tight diet
will not make our body lose the same weight just like before. It can make us gain
more fat and lose more muscles. But, most of people do not know the negative
impacts of doing yo-yo diet because of wrong perception about keeping our weight
by reducing the number of calories and doing more exercise.
That’s why we have to know the negative effects of doing yo-yo diet. First,
yo-yo diet can cause nutritional deficiency because we eat fewer calories than our
body needs. Second, taking in fewer calories than our body needs can make our
metabolic rate changing and decreasing. Third, we will gain more weight than before.
Fourth, it can damage our organs because of fewer calories intake which can lead to a
stroke. At last, we can become frustrated each time we gain all the weight back which
is called negative psychological effect. In short, causing nutritional deficiency,
changing our body metabolism, gaining weight, damaging our organs and
causing psychological effects are five negative effects of doing yo-yo diet.
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CHAPTER II
FIVE NEGATIVE EFFECTS OF DOING YO-YO DIET
A. Overview
The yo-yo diet is one type in a class of many extreme fad diets on the basic
of popularity and not scientific information. George W. Reed, et.al. (1993:35) also
defined weight cycling as repeated periods of weight loss and weight regain. Chen Y.
(2003) stated that yo-yo diet also referred to as "weight cycling," which is
characterized by a cyclical pattern of repetitious loss and gain of body weight. Tara
Barnett (2003) said that yo-yo diets are ways of eating that result in quick weight loss
followed by equivalent or greater weight gain. Many different food plans can result in
this type of weight loss, including all starvation diets, skipping meals, consuming
very few calories and many different fad diets.
The yo-yo diet is an extremely dangerous way to go about losing weight
which is called crash diet. Based on http://my-body-by-vi.com, a crash diet involves
drastically cutting back on the amount of calories and fat that we take in on a daily
basis. It is often paired with other weight loss “fixes”, including extreme exercise
routines, and the use of diuretics or dangerous diet pills. HCG diet, the master
cleanser or lemonade diet, grapefruit diet, Hollywood diet and cabbage soup diet are
some ways to do crash diet which can lead to yo-yo dieting.
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Table 1 Kinds of Diet which Can Lead to Yo-yo Dieting
No Diet Name Way to do1 HCG Diet
(lose 26 pounds in 26 days)
HCG (Human Chorionic Gonadotropin Hormone) Diet consist of extreme calorie restriction of around 500 calories a day and a daily injection of 125 mg of the HCG hormone.
2 The Master Cleanser(Lemonade diet)
A detoxification program by drink 60 oz spring water per day, 12 tablespoons organic grade A maple syrup, 12 tablespoons freshly squeezed organic lemon juice, and a little over half a teaspoon of cayenne pepper. The only other food consumed is a laxative tea twice a day and a saline (sea salt) wash. Fruits and vegetables should not be started until the second day out of the juice fast.
3 Grapefruit Diet A diet plan based on solely around the humble grapefruit.
4 Hollywood Diet(lose 10 pounds in 48 hours)
Drink the Hollywood diet miracle juice which contains blend of vitamins, fruits, minerals, antioxidants, and essential oils. It claims that we will lose 10 pounds in 48 hours.
5 Cabbage soup Diet
A faddish monotonous diet plan based on Cabbage soup.
(Source : http://www.everydiet.org/weight_loss_diet.htm)
Bill Whitmire (2009:4) said that even though the roots of the yo-yo go back
through Europe to Asia hundreds of years ago, it really became popular in the early
60’s. While the term "yo-yo diet" was first coined in the 1980s by Kelly D. Brownell,
Ph.D., an American scientist, professor, and esteemed expert on obesity and weight
control at Yale University. He named the dieting process due to its analogous nature
to the up-down action of a toy yo-yo. Joanne Ikeda (2004:11), extension nutrition
specialist at UC Berkeley, states:
“The first time, they will lose a significant amount of weight, then regain a few pounds more than they lost. The second time it will be more difficult to lose weight. They won’t lose as much as the first time. The weight regain will be faster and greater than the first weight regain”.
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John Davenport (2011) stated that the yo-yo diet happens because it
works against our body’s natural fat burning ability or also known as metabolism
which is responsible to burn the calories we consume.
B. The Reasons Why People Do Yo-yo Diet
Yo-yo dieting is the result that we face when we go for quick fix solutions
to lose weight. There are some reasons why people do yo-yo diet.
a. Helping us drop some pounds very quickly
When we need to shed unwanted pounds in a short amount of time, for
example we are trying to fit into a dress before a wedding or getting the body shape
before heading the beach, we often do yo-yo diet. It can help us drops some pounds
very quickly by reducing the number of calories and carbohydrates we are consuming
in a day. Based on Okezone.com, Lady Gaga, one of celebrity who does yo-yo diet,
has dropped 9 kilograms in a week by stop eating in order to fit into her concert
costume.
b. Desiring an instant result
We live in an age in which instant gratification is the drug of choice. This
has always been the case for dieters. The minute we make changes to our diet, no
matter how large or small, we want to see the difference. Cutting back on the
carbohydrates will flatten our tummy to get an instant result quickly.
c. Having no knowledge about diet
Many people who are new to weight loss or who do not understand how
dieting works adopt popular fad diets or crash diet in an effort to lose weight quickly.
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Our misunderstanding of diet changes our daily food menu drastically by reducing
the number of meals or reducing the calorie intake. When we feel that we worked the
diet out, we will go back to our normal eating style. Then we regain more weight
more than before. We will reduce more calorie intake to lose more and more weight,
without knowing how to sustain our weight loss—that’s where the yoyo aspects come
in and having no knowledge about what foods will give us the proper nutrition,
vitamins and the quantity of food to consume each day to lose weight at the
appropriate rate.
C. Five Negative Effects of Doing Yo-yo Diet
In an attempt to control or lose weight, some women and men experience a
pattern of repeated losses and subsequent regain of body weight. This sort of pattern
is also known as yo-yo diet or weight cycling, and does not confine to people who are
overweight. Yo-yo dieting has been shown to have some negative health effects.
a. Causing nutritional deficiency
Nutrition is the supply of materials – food – required by organism and cells
to stay alive. It is the study of nutrients in food, how the body uses nutrients, and the
relationship between diet, health and disease (Christian Nordqvist, 2009). Our body
requires some major types of nutrients, such as calories, carbohydrates, fibers and
proteins. We need calories to go about our everyday activities and proper body
functions. Carbohydrates provide energy to the human body to have the strength to
carry out physical activities. Food fiber help in reducing the cholesterol levels in the
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body and treating the constipation and hemorrhoids. Proteins are important for the
production of red blood cells and to manage the enzymes and the hormones.
Table 2 Differentiation of Calorie Intake Between Normal and Diet Mode
Normal Daily Calories We Need Calorie Intake when We Do Yo-yo Diet
Daily calories needed = 2000 calorieCarbohydrate (45%) = 900 calorieProtein (35%) = 700 calorieFat (20%) = 400 calorie
HCG Diet = 500 calorie a day
The Master Cleanser Diet = 720 calorie a day
Grapefuit Diet = 800 calorie a day
Hollywood Diet = 400 calorie a day
Cabbage Soup Diet = 850 calorie a day
(Source : manage from www.everydiet.org, 2012)
Nutritional deficiency occurs when a person’s nutrient intake consistently
falls below the recommended requirement (Beth Hensleigh, 2004). Yo-yo diet can
cause nutritional deficiency because we are not eating a balanced meal plan when we
do dieting. We will either eat fewer calories than our body needs. If we do not eat
enough calories, our body will be weak and tired all the time. The minimum number
of calories in our body needs to operate each day will vary from person to person, but
it’s usually recommended to never go below 1,200 calories per day. Having no
carbohydrates, no fibers and no proteins in our diet will cause nutritional deficiency
which has negative effects on our health.
Based on http://www.tutorvista.com, Scientists in Massachusetts Institute of
Technology Clinical Research Center found out that a lack of dietary carbohydrates
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causes the brain to stop regulating serotonin, a hormone formed in the pineal gland.
Serotonin is responsible for suppressing appetite, uplifting a person’s moods and also
functions as a tranquilizer. Low serotonin supply causes depression by altering the
person’s mood. Carbohydrate deficiency also can cause ketosis that is a condition in
which levels of elevated ketones in the blood. Ketones are formed when glycogen
stores in the liver have run out. The ketones are used for energy which comes from
carbohydrates. In the absence of carbohydrates, the body starts using the proteins and
converts it to sugars. This causes ketosis which is nothing but the accumulation of
ketones in the body. When the body is in ketosis, we tend to feel less hungry and will
probably eat less than we might do. Excess of ketones can lead to water loss and
removal of sodium from the body. This may lead to tiredness and lethargy.
In the other hand, based on http://forum.detik.com, protein deficiency can
cause breast cancer, colon cancer, heart disease, and osteoporosis. Lack of protein
also can lose weight, weakness, muscle tissue and edema decrease, low blood
pressure, very low heart beating, anemia, skin pigmented and worst pain recovery.
Besides, iron deficiency, potassium deficiency, vitamin deficiency and sodium
deficiency are the most common deficiencies associated with yo-yo dieting (Elizabeth
Ahders, 2011).
b. Changing our body metabolism
Metabolism is the amount of energy or calories our body burns to maintain
itself (Lisa Balbach, 2001). Our bodies get the energy they need from food through
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metabolism, the chemical reactions in the body’s cell that convert the fuel from food
into the energy needed to do everything from moving to thinking to growing.
Metabolism is affected by our body composition, such as muscle and fat which need
calories to maintain themselves. We need a minimum of between 1000 and 1500
calories per day, depending on our gender, age and level of physical activities. When
we do not eat enough daily calories, our body does not get the nutrition it needs to
survive and thrive. Denny Santoso, Indonesian Sport Nutritionist, (2008:6) says :
“Our body is a very sophisticated machine. When we consume calories less than we need, our body will set a survive mode or danger mode which is needed to conserve energy reserves in the body. This condition will make our body turn every meal we consume to fat because it does not know when more food supply will be come in.”
Yo-yo diet can lower our metabolism because we are taking fewer calories
than our body needs to perform properly. If it happens so, our metabolic rate is going
to decrease, then our body will basically go into famine mode. Famine mode is how
our body responds to threat of starvation. If we are not getting enough to eat over a
sustained period of time, our body assumes that because there is not enough food
available. When our body goes into famine mode, it slows down our metabolism to
make more efficient use of every calorie we eat. Our body will attempt to conserve
fat reserves and we will begin to lose more muscle instead. We will burn fewer
calories and lose less weight.
c. Gaining weight
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Yoyo dieting can actually cause weight gain. This is because diets are
usually done for a very short period of time, and once the weight is lost we simply
quit the diet. Once we have ceased, and we continue our old eating habits, the weight
is just going to come right back.
Based on the article on www.msnbc.msn.com, Tracy Srail, 24 years old girl
from Atlanta, has watched the scale bounce between 130 and 160 pounds for the last
four years. At one point, she was eating only one or two meals a day and chugging
Rockstar energy drinks because she heard that caffeine increases our metabolism. She
lost 15 pounds (6.8 kilograms), but it did not stick, her weight about 155 pounds or
about 70 kilograms now.
The other regaining weight case is experienced by Natalie Cassidy, a
British actress who is most commonly known for appearing in the ninth series of
Celebrity Big Brother. Towards the end of 2007, Cassidy made headlines after losing
a lot of weight from a size 16 to a size 8, and released a fitness DVD entitled Natalie
Cassidy's Then and Now Workout. In 2008, she appeared in the documentary Natalie
Cassidy's Diet Secrets for BBC Three. Later in October 2008 she gained press
coverage for giving up her diet and regaining considerable weight, a stone and a half
or about 9.5 kilograms in only eight weeks. Her personal trainer stated that Cassidy
had "slipped back into her old habits" and that she was "really disappointed."
The amount and density of our muscle tissue affects our metabolism.
Muscles burn lots of calories when they function, so if we have a high proportion of
muscle mass on our body, we will automatically burn more calories since our body
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will need more energy. When we lose muscle, however, our metabolism slows down.
That's why yo-yo dieting can cause weight gain rather than weight loss. Low-calorie
diets temporarily lower our metabolism, and they are impossible to maintain. When
we cheat on our low-calorie diet or go off the diet, we will gain more weight than we
would have had we never dieted at all.
Picture 1: Actress Natalie Cassidy pictured in 2005, February 2008 and October
2008, has struggled with yo-yo dieting (http://www.dailymail.co.uk/health/article-
1359889/Yo-yo-diets-Scientists-discover-key-protein-piles-weight-on.html)
d. Damaging our organs
If our body is not getting the nutrition it needs, it can create problems for
our heart, kidneys, brain and liver. Human body is made up of several organ systems
that work together as one unit. To make it work, our body needs nutrition from food.
Our body needs a certain amount of calories, and if we are not eating enough, we can
xviii
actually cause damage to our vital organs. These organs get their energy from
carbohydrates, but if the diet we are following is very restrictive, we can actually
harm our body’s vital organs which could lead to a stroke.
Based on the article on www.medicinenet.com, some studies suggest that
weight cycling may increase the risk for certain health problems. These include high
blood pressure, high cholesterol, and gallbladder disease. For adults who are not
obese and do not have weight-related health problems, experts recommend
maintaining a stable weight to avoid any potential health risks associated with yo-yo
dieting. Obese adults, however, should continue to try to achieve modest weight loss
to improve overall health and reduce the risk of developing obesity-related diseases.
Some studies have also shown that yoyo dieting can actually weaken the
immune system. Researchers from Fred Hutchinson Cancer Research Center found
that those who were yoyo dieters and had a fluctuation in their weight, had weaker
immune systems than those who maintained the same weight for several years.
Immune systems weaken can make our organs attacked by the disease easily.
e. Giving psychological Effects
According to a study published in the Archives of Internal Medicine,
weight cycling or yoyo dieting can have negative psychological and behavioral
consequences such as depression, feelings of ineffectiveness and guilt. If we repeat
the cycle, we might end up believing that we truly are a failure for not being able to
keep the weight off. Studies have shown that anxiety and anger are also common
during the yoyo dieting cycle. The frequent loss and gain of weight can lead to a dip
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in the serotonin levels which enhance the mood. As a result, there are more chances
of falling in a depression. There is also more secretion of cortisol, as a result of
physical stress, which makes the fat accumulate in the abdominal region.
Yoyo dieting can also affect our relationship with others and in turn make
us feel isolated and unworthy. The last thing we want when we are back on our yoyo
dieting cycle is to discuss the issue with others. After all, who wants others to think
we fail for being back on a diet to lose the same 10 pounds all over again? This can
lead to isolation. No lunches with friends, no food-related outings or meetings when
we are trying to lose, no explanations as to why we have no energy left because we
have been living on chicken soup for the past week. As we withdraw ourselves from
friends and loved ones, we might end up feeling resentful. This resentment can
sometimes be directed towards ourselves, we will say, ”I was weak the first time I
was on a diet and now I have to do it all over again.” It is hard to consider these
failures as part of the process and easy to feel inadequate and confused.
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CHAPTER III
CONCLUSIONS AND SUGESSTIONS
Diet is not only done by people who are obese but also done by people who
have ideal body, in order to keep their body shape or just to lose more and more
weight. Wrong way in choosing and running the diet program makes our weight
unstable which is known as a yo-yo diet. We usually do yo-yo diet because it helps us
drop some pounds very quickly, desire an instant result and have no knowledge about
diet. However, yo-yo diet has some negative impacts.
Causing nutritional deficiency is one of the impacts of yo-yo diet because we
are not eating a balanced meal plan when we are do dieting. We will either eating
fewer calories than our body needs. If we do not eat enough calories, our body will
feel weak and tired all the time.
Yo-yo diet can lower our metabolism because we are taking calories than
our body needs to perform properly. If it happens so, our metabolic rate is going to
decrease, then our body will basically go into famine mode. When our body goes into
famine mode, it slows down our metabolism to make more efficient use of every
calorie we eat.
xxi
Yoyo dieting can actually cause weight gain. This is because diets are
usually done for a very short period of time, and once the weight is lost we simply
quit the diet. Once we has ceased, and we continue our old eating habits, the weight is
just going to come right back.
Our body needs a certain amount of calories, and if we are not eating
enough, we can actually cause damage to our vital organs. These organs get their
energy from carbohydrates, but if the diet we are following is very restrictive, we can
actually harm our body’s vital organs which could lead to a stroke.
Yo-yo dieting can have negative psychological and behavioral consequences
such as depression, feelings of ineffectiveness and guilt. It also affects our
relationship with others and in turn makes us feel isolated and unworthy.
To avoid the negative impacts of yo-yo dieting, we need to stay away from
a diet plan that cuts out a macronutrient such as carbohydrate, protein, or fat. Our
body needs carbohydrate, protein and fat in order to function properly. Besides, we
need to remember that exercising plays a major role in successful weight loss. Our
diet does not need to be restrictive in order to lose weight. So, the best way to lose
weight is to do it gradually by eating healthy food and exercising on a regular basis.
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