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

iv

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

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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.

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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 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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