Yo-yo Diets: A Review

Yo-yo dieting, also known as ‘weight cycling’, refers to the repeated pattern of intentional weight loss followed by unintentional weight gain. It affects a large proportion of dieters who want to lose weight. The pattern typically involves periods of restrictive dieting leading to weight loss, followed by a return to previous eating habits and then subsequent weight gain, sometimes exceeding the original starting weight.

The underlying cause begins with unsustainable dietary restrictions. During the initial period of weight loss, the body lowers its metabolic rate (known as ‘adaptive thermogenesis’). The body also increases hunger signals and food cravings, creating a powerful drive to eat more frequently and regain weight.

Restrictive dieting creates a preoccupation with ‘forbidden foods’, psychological stress, and eventually loss of control or abandonment of the diet. The cycle damages self-confidence and body image, and creates shame and frustration. This may trigger further attempts at even more extreme dietary restrictions, perpetuating the weight ‘cycling’ pattern.

Example foods and dishes

• Breakfast: Meal replacement shake or Large stack of pancakes with bacon, eggs, and hash browns
• Lunch: Small salad with grilled chicken, no dressing or Fast food value meal with supersized fries & multiple burgers
• Snack: Apple slices or Entire bag of chips with a full container of dip
• Dinner: Steamed fish with vegetables, no oil or Pizza, wings, breadsticks, & dessert
• Dessert: None or sugar-free option or Multiple servings of ice cream, cookies, cake
• Drinks: Black coffee, water, large vanilla latte, soda, beer

Pros

Yo-yo dieting offers virtually no health benefits; it is really a pattern of failure. The only potential benefit is that, for some people, each weight loss phase may temporarily improve some health markers (e.g., blood pressure, blood sugar, lipid profile). 

However, these improvements disappear upon weight regain, providing no lasting benefit. Because of the potential negative effects of weight-cycling, it is now debated whether it is better to have tried and failed than to have never tried to lose any weight at all.

Cons

Research shows that much of the weight lost from dieting is usually regained within one year, with many people regaining most or all of their weight within five years. Many dieters end up weighing more than their pre-diet weight after repeated yoyo ‘cycles’.

Some evidence suggests that weight cycling may increase body fat percentage, as weight loss generally involves losing both fat and muscle, while the weight regain phase may include regaining a higher amount of body fat.

Some studies also show that weight cycling may worsen metabolic health, appetite, and blood sugar levels. Mental health issues are also well-documented, with weight cycling associated with lower self-esteem, poor body image, increased body dissatisfaction, higher drive for thinness, symptoms of depression and anxiety, a sense of failure and helplessness, and potentially increased chance of having an eating disorder.

These mental health issues may be more harmful than the physical ones, particularly in youngsters and women.

Nutritional quality during weight cycling is not well studied, but it is likely problematic. If restrictive diets are used during weight loss phases, they are typically nutritionally inadequate, as are diets where weight regain occurs. Repeated cycles of under-consumption followed by periods of over-consumption of low-quality food likely create nutrient deficiencies.

The weight cycling pattern of failure often perpetuates itself. Each failed attempt triggers more extreme restrictions in the next effort. This may create an increasingly unhealthy relationship with food and greater resistance to weight loss with each failed cycle.

Bottom Line

Yo-yo dieting represents a pattern of unsuccessful weight control with little health benefit, but it likely decreases long-term health prospects. Rather than repeatedly failing to follow severe restrictive dieting, evidence supports sustainable lifestyle changes, weight-neutral health improvements that focus on behaviour rather than just scale weight.

Overall Score: ★☆☆☆☆

• Health Benefits: ★☆☆☆☆
• Nutrition: ★★☆☆☆
• Weight Control: ★☆☆☆☆
• Ease to Follow: ★☆☆☆☆
• Safety Profile: ★★☆☆☆
• Scoring System