Jo-Jo-Effekt
Eine einseitige und rabiate Diät führt auch zum Muskelabbau. Die Folge: der Jo-Jo-Effekt. Dass heißt schnelles Zunehmen nach einer radikalen Diät. Meist kommt es zu einer Überkompensation. Der Körper legt mehr Polster an, als er vor der Diät hatte. Sie werden nicht Schlank sondern Schwer!
Im Detail: Der Jo-Jo-Effekt tritt auf, wenn der Körper über einen längeren Zeitraum mit sehr wenig Kalorien versorgt wird. Auf diese Unterversorgung an Energie reagiert der Körper, indem er seinen Verbrauch herunter fährt. Das führt dazu, dass man schlechter abnimmt. Zusätzlich baut der Körper Muskelmasse ab, wenn nicht genügend Eiweiß zugeführt wir. Die Folge: Der Grundumsatz sinkt. Nach Ende der geringeren Kalorien-Zufuhr nimmt der Körper schnell wieder zu. Er erreicht sein vorheriges Gewicht und setzt zusätzliche Kilo für schlechte Zeiten an.
Die Konsequenz: Die Kalorienaufnahme sollte in der Diät nicht zu stark eingeschränkt werden. Neben Obst, Gemüse und Salat sollte vor allem ausreichend Eiweiß gegessen werden. Nach der Diät unbedingt beachten, dass mit geringerem Gewicht auch der Grundumsatz zurück geht. Ziehen Sie eine Ernährungsumstellung auf Dauer in Betracht, das ist besser als eine radikale Diät.
Ein weiterer wichtiger Faktor ist Sport. Studien belegen, dass Sport während der Diät den Abbau von Muskelmasse verhindern kann. Am Besten ist dafür Krafttraining geeignet. Der hohe Anteil an Muskelmasse bedeutet mehr aktives Gewebe und damit auch einen höheren Grundumsatz.
Sport zum Abnehmen ist eine Kombination von Konditionstraining und Krafttraining. Krafttraining erhält und baut die Muskulatur auf, Konditionstraining verbraucht viel Energie. Wer nach der Diät weiter Sport macht, braucht vor dem Jo-Jo-Effekt keine Angst zu haben.
Bücher zum Thema Diät bei Amazon.de bestellen:
Diätbücher
Service:
Ernährungstabelle
BMI-Rechner
BMI-Bewertung zum Gewicht:
| Gewicht | BMI Männer | BMI Frauen | untergewichtig | unter 20 | unter 19 | normalgewichtig | 20 bis 25 | 19 bis 24 | etwas übergewichtig | 26 bis 30 | 24 bis 30 | übergewichtig | 31 bis 40 | 31 bis 40 | stark übergewichtig | über 41 | über 41 |
Keine weiteren Artikel zu diesem Thema.
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