Weight – The Christmas holidays for the majority involve work and sports vacations and dietary transgressions. They are combining inactivity with bingeing results in weight gain. Although it may seem tiny, the weight gained on vacation affects the cardiovascular system. A slight swing of the 2.3 kg scale can increase blood pressure and risk heart attack and stroke. The data comes from an investigation carried out by the Mayo Clinic.
According to the study, this nexus could also exist in people of average weight who suffer a slight increase. The researchers warned that just gaining a few pounds already increases cardiovascular risk. The study also starts that those who had concentrated more adiposity in the central area of the body. Either abdominal were more likely to suffer cardiovascular complications. Such as high blood pressure and heart and brain infarction. The research approves out for eight weeks on 16 volunteers of average weight.
The participants consumed between 400 and 1200 extra kilocalories in their usual daily diet to gain 5% of their total weight, representing between 2.3 to 5 kilos. Their blood pressure checks for 24 hours. The results associated with those obtained after controlling ten people of average weight who remained stable. Those who had gained weight had suffered an increase in maximum blood pressure, which went from 114 mm to 118 mm. Those who accumulated more adiposity in the abdomen area showed a more significant increase in blood pressure.
From the results of this study, it is concluded that weight fluctuations. No matter how small and even without being overweight, hurt the cardiovascular system. According to experts, a person who gains between 2 and 5 kilos does not think this can affect their health, but it is a detail to consider.
Weight Oscillations. Yo-yo effect
The yo-yo phenomenon or cyclical weight results from alternating periods in which very restrictive diets are carried out that lead to rapid weight loss with seasons of high-calorie diets and incorrect eating habits that lead to a rapid increase in weight equal to or greater than the one you had before. Performing very restrictive diets that create you to lose weight quickly increases anxiety, appetite, and the desire to eat “junk food” such as sweets, pastries, hamburgers, and all that prohibited food, which is why most who follow restrictive diets alternate with binges on “junk food” that cause the weight to regain even more than the initial one and the cardiovascular risk increases more than it was before losing weight.
Energy expenditure and basal metabolism reduce or increase depending on the intake but save energy. If information increases, the expense is slightly raised, while expenditure reduction is much more significant if intake is reduced. The body is thrifty; the response tends to preserve body fat as an energy reserve rather than energy consumption.
In summary, when following a very restrictive diet to lose weight, the body uses the reserves that we have in the form of fatty tissue. And the result is manifested with rapid weight loss. However, once the diet goal reaches, the majority return to their previous or even worse eating habits. And then the body, “hungry” and in a “deficit state,” accumulates energy in the form of fat much more effectively than earlier to prepare for the upcoming energy deficiency season. In this way, the weight lost with interest is recovered, and the body composition changes with a tendency to a more significant accumulation of fat in the abdominal area.
These fluctuations in body weight increase cardiovascular risk – increased blood pressure and heart attacks or strokes – and alter metabolism and mood. There is sufficient scientific evidence to link weight regain after weight-loss diets with cardiovascular diseases, higher mortality, and an increase in the final weight, around an additional 30% over the initial weight.
The Heart Foundation warned the population that losing more than 1.2-2 kilos a week can damage the heart system. Weight loss, to be healthy, can maintain over time and avoid the yo-yo effect, must be slow and progressive.
A balanced diet contains a change of foods and an adequate proportion of nutrients. 45-65% of calories come from carbohydrates, 20-35% from fats, and 10-35% from proteins. These proportions must remain stable regardless of the energy expenditure and the number of calories we must ingest. The diet will change quantitatively depending on the energy expenditure, but it should not modify qualitatively.
Diets are unnecessary in protein and low in carbohydrates based on meat, eggs, and food hiperproteicos. Which drastically restricts foods high in carbohydrates. Such as pasta, bread, potatoes, fruit, vegetables, and cereals, can cause serious health problems at different levels. In the long term, they increase the prevalence of colorectal cancer Due to the low carbohydrate content that usually leads to low fiber consumption and the high amount of nitrous products and other metabolites that result from eating excess proteins and fats. Protein foods increase the level of nitroso compounds, urea, and uric acid, related to states of dehydration, overload for the kidneys, kidney stones, and high uric acid in the blood linked to arthritis. This diet also raises the level of cholesterol, a cardiovascular risk factor.
Be very careful with the Paleo diet. If you resolve to go on this diet, hydrate yourself a lot, choose foods low in cholesterol, monitor kidney function, uric acid. And cholesterol levels with regular blood tests, and take fiber supplements. Experts recommend that adults consume 28 grams of fiber per day. Although it not known if this is enough for a person on a high-protein diet.