{"id":3468,"date":"2018-09-13T14:58:35","date_gmt":"2018-09-13T12:58:35","guid":{"rendered":"http:\/\/taoofstefan.com\/blog\/main\/how-the-crash-diet-works-and-why-it-sets-you-up-for-long-time-failure-2-2\/"},"modified":"2018-10-04T10:48:20","modified_gmt":"2018-10-04T08:48:20","slug":"the-crash-diet-part-2","status":"publish","type":"post","link":"https:\/\/taoofstefan.com\/blog\/main\/lifestyle\/the-crash-diet-part-2\/","title":{"rendered":"The Crash Diet \u2013 Your Metabolism \u2013 Part 2"},"content":{"rendered":"\n<p>In <a href=\"http:\/\/taoofstefan.com\/blog\/sport-fitness\/weight-loss\/the-crash-diet-part-1\/\" target=\"_blank\">part 1 of this series<\/a>, we went on a crash diet weight loss journey, during which we lost 5kg of body weight. If you haven&#8217;t read it yet, you can find it here. Part 2 will focus on your metabolism and show you why crash dieting is bad for your health.<\/p>\n\n\n\n<p><strong>What you&#8217;ll learn at a glance throughout the article series:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"http:\/\/taoofstefan.com\/blog\/sport-fitness\/weight-loss\/the-crash-diet-part-1\/\" target=\"_blank\" rel=\"noopener\">we analyze how any crash diet works in part 1<\/a><\/li><li><a href=\"http:\/\/taoofstefan.com\/blog\/sport-fitness\/weight-loss\/the-crash-diet-part-2\/\" target=\"_blank\" rel=\"noopener\">in part 2 we focus on why the crash diet is potentially bad for your health and your metabolism<\/a><\/li><li><a href=\"http:\/\/taoofstefan.com\/blog\/sport-fitness\/weight-loss\/the-crash-diet-part-3\/\">next, in part 3, I&#8217;ll show you how to lose weight in a sustainable way and<\/a><\/li><li><a href=\"http:\/\/taoofstefan.com\/blog\/sport-fitness\/weight-loss\/the-crash-diet-part-4\/\">finally, part 4 will provide you with all the tools you need to create a successful weight loss protocol for your personal lifestyle<\/a><\/li><\/ul>\n\n\n\n<!--more-->\n\n\n\n<p>After a really hard week of crash dieting, cardio and lots of restraint we are back at our initial starting point. We eat as we always did, an amount of food that kept as in balance.<\/p>\n\n\n\n<p>A few weeks down the line we realize that we are even gaining extra weight. How&#8217;s that possible?<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Yo-Yo Effect<\/h2>\n\n\n\n<p>While a yo-yo is a really fun gadget, but the moment we enter the realm of nutrition, the yo-yo effect becomes a dreaded enemy. You put yourself through a lot to lose those 5kg. But not only are those 5kg back on the scale, you actually got heavier. That&#8217;s the yo-yo effect.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><a href=\"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-slim-to-fat.png\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"253\" data-attachment-id=\"3291\" data-permalink=\"https:\/\/taoofstefan.com\/blog\/main\/lifestyle\/the-crash-diet-part-1\/attachment\/crash-diet-slim-to-fat\/\" data-orig-file=\"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-slim-to-fat.png?fit=1920%2C809&amp;ssl=1\" data-orig-size=\"1920,809\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Crash Diet &amp;#8211; slim to fat\" data-image-description=\"&lt;p&gt;Crash Diet &amp;#8211; slim to fat&lt;\/p&gt;\n\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-slim-to-fat.png?fit=600%2C253&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-slim-to-fat-1024x431.png?resize=600%2C253\" alt=\"Crash Diet - Your metabolism - slim to fat\" class=\"wp-image-3291\" srcset=\"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-slim-to-fat.png?resize=1024%2C431&amp;ssl=1 1024w, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-slim-to-fat.png?resize=300%2C126&amp;ssl=1 300w, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-slim-to-fat.png?resize=768%2C324&amp;ssl=1 768w, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-slim-to-fat.png?resize=150%2C63&amp;ssl=1 150w, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-slim-to-fat.png?resize=600%2C253&amp;ssl=1 600w, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-slim-to-fat.png?w=1920&amp;ssl=1 1920w, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-slim-to-fat.png?w=1200&amp;ssl=1 1200w, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-slim-to-fat.png?w=1800&amp;ssl=1 1800w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/a><\/figure><\/div>\n\n\n\n<p>People wonder why this happens, it seems like magic and is unfair. In worse cases, people feel terribly bad about themselves and jump right back on the next crash diet with the goal to make things right. The problem with this habit, though, is that it makes things much worse.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Understanding your metabolism<\/h2>\n\n\n\n<p>Our bodies are incredible. It is a very resilient ecosystem, that strives constantly for homeostasis (<a href=\"https:\/\/books.google.de\/books?id=KX9KDwAAQBAJ&amp;pg=PA21&amp;dq=human+homeostasis+definition&amp;hl=en&amp;sa=X&amp;ved=0ahUKEwjO3ZPX3eHcAhUqx4UKHeVPBtsQ6AEIRDAF#v=onepage&amp;q=human%20homeostasis%20definition&amp;f=false\" target=\"_blank\" rel=\"noopener\">7<\/a>). In order to make noticeable changes in our bodies, we need to break out of homeostasis, though (<a href=\"https:\/\/books.google.de\/books?id=559NJxqPiioC&amp;pg=PT64&amp;dq=human+homeostasis+definition&amp;hl=en&amp;sa=X&amp;ved=0ahUKEwjO3ZPX3eHcAhUqx4UKHeVPBtsQ6AEIKTAA#v=onepage&amp;q=human%20homeostasis%20definition&amp;f=false\" target=\"_blank\" rel=\"noopener\">8<\/a>).<\/p>\n\n\n\n<p>After that our body adapts to these changes. Keep this thought of stimulus\u00a0and adaptation in mind throughout this crash diet series, it&#8217;s important.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Basal Metabolic Rate<\/h3>\n\n\n\n<p>We are done with our crash diet, we gained the 5kg back and added maybe another kilo the first few weeks after we went from our crash diet back to our regular maintenance diet.<\/p>\n\n\n\n<p>The big question is: where did this extra weight come from if we ate like before (maintenance diet)?<\/p>\n\n\n\n<p>A big part of the answer is your basal metabolic rate, or BMR for short. Your BMR is the amount of calories that you need to stay alive (<a href=\"https:\/\/books.google.de\/books?id=IbX2U13PZR4C&amp;printsec=frontcover&amp;dq=basal+metabolic+rate+definition&amp;hl=en&amp;sa=X&amp;ved=0ahUKEwjtkZij3-HcAhUQNhoKHSOaDo0Q6AEIOzAD#v=onepage&amp;q&amp;f=false\" target=\"_blank\" rel=\"noopener\">9<\/a>).<\/p>\n\n\n\n<p>In car speak, it is your engine running in neutral. This takes a certain amount of gas just to keep things working.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><a href=\"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-BMR.jpg\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"663\" data-attachment-id=\"3292\" data-permalink=\"https:\/\/taoofstefan.com\/blog\/main\/lifestyle\/the-crash-diet-part-1\/attachment\/crash-diet-bmr\/\" data-orig-file=\"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-BMR.jpg?fit=1736%2C1920&amp;ssl=1\" data-orig-size=\"1736,1920\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"BMR\" data-image-description=\"&lt;p&gt;BMR&lt;\/p&gt;\n\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-BMR.jpg?fit=600%2C663&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-BMR-926x1024.jpg?resize=600%2C663\" alt=\"Crash Diet - Your metabolism -BMR\" class=\"wp-image-3292\" srcset=\"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-BMR.jpg?resize=926%2C1024&amp;ssl=1 926w, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-BMR.jpg?resize=271%2C300&amp;ssl=1 271w, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-BMR.jpg?resize=768%2C849&amp;ssl=1 768w, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-BMR.jpg?resize=150%2C166&amp;ssl=1 150w, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-BMR.jpg?resize=600%2C664&amp;ssl=1 600w, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-BMR.jpg?w=1736&amp;ssl=1 1736w, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-BMR.jpg?w=1200&amp;ssl=1 1200w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/a><\/figure><\/div>\n\n\n\n<p>This makes up for the biggest energy needs of our bodies. Most people have a BMR (depending on age, gender and weight) that ranges from 1200 to 1900 calories. You can see how just staying alive is hard work for our body.<\/p>\n\n\n\n<p>The remaining calories are from your daily activities, being at work, walking, cooking, cleaning, gardening, sitting etc and are called NEAT, non-exercise activity thermogenesis. If you do work out in the gym, play tennis or go jogging this comes on top of your caloric output. The total is called TDEE, total daily energy expenditure.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">But why is that important and why should I care?<\/h3>\n\n\n\n<p>Remember when I said our bodies strive for balance and adapt to new situations? That&#8217;s why you should care.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><a href=\"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-balance.jpg\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"456\" data-attachment-id=\"3293\" data-permalink=\"https:\/\/taoofstefan.com\/blog\/main\/lifestyle\/the-crash-diet-part-1\/attachment\/crash-diet-balance\/\" data-orig-file=\"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-balance.jpg?fit=1920%2C1459&amp;ssl=1\" data-orig-size=\"1920,1459\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Crash Diet &amp;#8211; balance\" data-image-description=\"&lt;p&gt;Crash Diet &amp;#8211; balance&lt;\/p&gt;\n\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-balance.jpg?fit=600%2C456&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-balance-1024x778.jpg?resize=600%2C456\" alt=\"Crash Diet - Your metabolism - balance\" class=\"wp-image-3293\" srcset=\"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-balance.jpg?resize=1024%2C778&amp;ssl=1 1024w, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-balance.jpg?resize=300%2C228&amp;ssl=1 300w, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-balance.jpg?resize=768%2C584&amp;ssl=1 768w, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-balance.jpg?resize=150%2C114&amp;ssl=1 150w, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-balance.jpg?resize=600%2C456&amp;ssl=1 600w, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-balance.jpg?w=1920&amp;ssl=1 1920w, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-balance.jpg?w=1200&amp;ssl=1 1200w, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-balance.jpg?w=1800&amp;ssl=1 1800w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/a><\/figure><\/div>\n\n\n\n<p>Going on a crash diet for a couple of days, especially with lots of cardio, puts our body under a lot of stress. Or in other words<g class=\"gr_ gr_11 gr-alert sel gr_gramm gr_replaced gr_inline_cards gr_disable_anim_appear Punctuation only-ins replaceWithoutSep\" id=\"11\" data-gr-id=\"11\">,<\/g> it sends a strong signal to our body. This crash diet challenges our body and quickly realizes that there&#8217;s a big caloric deficit and apparently no end (Our bodies don&#8217;t know that it&#8217;s only going to last for a week). Once this realisation happens, our body adapts and the single most important task is to keep you alive &#8211; even if not many calories are coming in. We are adapting to the signal (<a href=\"https:\/\/jamanetwork.com\/journals\/jama\/fullarticle\/1108368\" target=\"_blank\" rel=\"noopener\">10<\/a>, <a href=\"http:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0004377\" target=\"_blank\" rel=\"noopener\">11<\/a>, <a href=\"https:\/\/academic.oup.com\/ajcn\/article\/68\/3\/599\/4648642\" target=\"_blank\" rel=\"noopener\">12<\/a>).<\/p>\n\n\n\n<p>Our body has basically two ways of handling this situation:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>using available reserves and transform them into energy or<\/li>\n<li>conserve as many energy as possible.<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\">Energy reserves<\/h4>\n\n\n\n<p>The first point is what people aim for when they say they want to lose weight. This makes a lot of sense, as fat is our main energy reserve and is stored throughout the body in fat cells.<\/p>\n\n\n\n<p>You&#8217;d think that once we have a caloric deficit our body just opens the tap on these cells and we have energy flowing into the system.\u00a0Unfortunately, this process is not that simple.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><a href=\"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-time.jpg\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"452\" data-attachment-id=\"3294\" data-permalink=\"https:\/\/taoofstefan.com\/blog\/main\/lifestyle\/the-crash-diet-part-1\/attachment\/crash-diet-time\/\" data-orig-file=\"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-time.jpg?fit=1920%2C1447&amp;ssl=1\" data-orig-size=\"1920,1447\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Crash Diet &amp;#8211; time\" data-image-description=\"&lt;p&gt;Crash Diet &amp;#8211; time&lt;\/p&gt;\n\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-time.jpg?fit=600%2C452&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-time-1024x772.jpg?resize=600%2C452\" alt=\"Crash Diet - Your metabolism - time\" class=\"wp-image-3294\" srcset=\"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-time.jpg?resize=1024%2C772&amp;ssl=1 1024w, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-time.jpg?resize=300%2C226&amp;ssl=1 300w, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-time.jpg?resize=768%2C579&amp;ssl=1 768w, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-time.jpg?resize=150%2C113&amp;ssl=1 150w, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-time.jpg?resize=600%2C452&amp;ssl=1 600w, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-time.jpg?resize=350%2C263&amp;ssl=1 350w, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-time.jpg?w=1920&amp;ssl=1 1920w, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-time.jpg?w=1200&amp;ssl=1 1200w, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-time.jpg?w=1800&amp;ssl=1 1800w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/a><\/figure><\/div>\n\n\n\n<p>Luckily for our homeostasis driven body, there are even better ways to get energy: muscle tissue. On a very <g class=\"gr_ gr_24 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace\" id=\"24\" data-gr-id=\"24\">low-calorie<\/g> <g class=\"gr_ gr_14 gr-alert gr_gramm gr_inline_cards gr_run_anim Punctuation only-ins replaceWithoutSep\" id=\"14\" data-gr-id=\"14\">diet<\/g> your lean body mass will decrease (<a href=\"https:\/\/academic.oup.com\/ajcn\/article\/86\/2\/366\/4632953\" target=\"_blank\" rel=\"noopener\">13<\/a>). This is better for this process because our body manages to hit two birds with one stone:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>You get access to energy while keeping your fat reserves as high as possible (who knows what happens), and<\/li>\n<li>Less muscle mass (and overall lean body mass), will lead to a lower BMR, which further decreases your need for energy in form of calories.<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\">Energy savings mode<\/h4>\n\n\n\n<p>Next, our body will scale down internal processes as much as possible (<a href=\"https:\/\/academic.oup.com\/ajcn\/article\/68\/3\/599\/4648642\" target=\"_blank\" rel=\"noreferrer noopener\">14<\/a>, <a href=\"https:\/\/link.springer.com\/article\/10.1007\/s00360-017-1096-3\" target=\"_blank\" rel=\"noreferrer noopener\">15<\/a>). Everything in your body will still work, but not in an optimal state. You might feel overall more tired, get exhausted quicker, might get sick easier, recover slower and show less strong mental abilities.<\/p>\n\n\n\n<p>Your metabolism is &#8220;slow&#8221;, which means it&#8217;s in energy savings mode. You might have decreased your BMR a lot, how much isn&#8217;t easy to tell, but several hundred calories are possible.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Rebounding with the yo-yo effect<\/h2>\n\n\n\n<p>Done with our crash diet, weight goal achieved, we head back to what we believe is our maintenance diet. The energy equation is in balance and all is well. But it isn&#8217;t. We gain weight.<\/p>\n\n\n\n<p><strong>The reason you gain weight is that you live in a caloric surplus, you eat more than you need to stay in balance.<\/strong><\/p>\n\n\n\n<p>Thanks to the crash diet you reduced your BMR. This means you eat way too much every day, hence the weight and fat gains.<\/p>\n\n\n\n<p style=\"text-align:left\" class=\"has-background has-drop-cap has-small-font-size has-luminous-vivid-amber-background-color\">Did you find a diet that looks great but you aren&#8217;t sure if it&#8217;s a crash diet? Or maybe you want to create your own weight loss diet and don&#8217;t want to fall into the crash diet trap. Get my free &#8220;Crash Diet Worksheet&#8221; with 8 red flags to watch out for!<\/p>\n\n\n\n<div class=\"wp-block-button aligncenter is-style-default\"><a class=\"wp-block-button__link has-text-color has-very-dark-gray-color has-background has-luminous-vivid-amber-background-color\" target=\"_blank\" href=\"https:\/\/mailchi.mp\/fbd21349cab1\/crashdiet\"><strong>Get your work sheet<\/strong><\/a><\/div>\n\n\n\n<p>Your BMR will stay low for a while. How long is hard to say, science isn&#8217;t sure, but depending on how hard you approach crash diets and how severely you punish your body, this can take days, weeks or even months to get back to a healthy level. Your body will also try to slow you down overall if you&#8217;re in a big deficit (<a href=\"http:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0004377\" target=\"_blank\" rel=\"noopener\">16<\/a>)<\/p>\n\n\n\n<p>The solution to this, in the eye of many people, is the next crash diet. And the cycle begins anew. That&#8217;s the yo-yo effect.<\/p>\n\n\n\n<h1 class=\"wp-block-heading\">Health Impacts<\/h1>\n\n\n\n<p>We&#8217;ve covered many things concerning crash diets by now. One important part that&#8217;s missing,\u00a0<g class=\"gr_ gr_4 gr-alert gr_gramm gr_inline_cards gr_run_anim Grammar multiReplace\" id=\"4\" data-gr-id=\"4\">are<\/g> the impacts on our health.<\/p>\n\n\n\n<p>Overall, studies (<a href=\"https:\/\/tees.openrepository.com\/tees\/bitstream\/10149\/58250\/1\/58250.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">17<\/a>, <a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1038\/oby.2001.73\" target=\"_blank\" rel=\"noreferrer noopener\">18<\/a>, <a href=\"https:\/\/www.annualreviews.org\/doi\/full\/10.1146\/annurev-nutr-071714-034434?url_ver=Z39.88-2003&amp;rfr_id=ori%3Arid%3Acrossref.org&amp;rfr_dat=cr_pub%3Dpubmed#_i31\" target=\"_blank\" rel=\"noreferrer noopener\">19<\/a>, <a href=\"https:\/\/academic.oup.com\/jcem\/article\/90\/11\/5998\/2838407\" target=\"_blank\" rel=\"noreferrer noopener\">20<\/a>) have shown that decreasing your body weight has beneficial effects on your health. This is particularly true for obese people and the metabolic syndrome.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Short term goal, long-term habit<\/h2>\n\n\n\n<p>As we discussed, we might end up in this vicious cycle of crash diet and yo-yo effect. Staying for long periods of time in a (very) low-calorie diet will possibly lead to a long-term habit with severe consequences:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>nutrient depletion,<\/li>\n<li>slower metabolism,<\/li>\n<li>muscle loss,<\/li>\n<li>vitamin and mineral deficiencies,<\/li>\n<li>GI problems,<\/li>\n<li>blood pressure and electrolyte imbalances and<\/li>\n<\/ol>\n\n\n\n<p>other consequences such as<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>eating disorders (<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0091743596901152\" target=\"_blank\" rel=\"noreferrer noopener\">21<\/a>)<\/li>\n<li>psychotic disturbances (<a href=\"https:\/\/jamanetwork.com\/journals\/jamapsychiatry\/article-abstract\/491005\" target=\"_blank\" rel=\"noreferrer noopener\">22<\/a>)<\/li>\n<\/ul>\n\n\n\n<p>We already dived into the #2, #3 and #5. Let&#8217;s look into nutrient depletion for a moment.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Micronutrient depletion<\/h2>\n\n\n\n<p>This one is straightforward. If you are on a caloric deficit, it gets very difficult to manage to meet all your daily micronutrient requirements. The higher and longer the deficit, the more challenging this gets.<\/p>\n\n\n\n<p>Our bodies need micronutrients, like vitamins, minerals and electrolytes, to keep a multitude of different processes in our body up and running. Once certain minerals <a href=\"http:\/\/taoofstefan.com\/blog\/review\/magnesium-oil-transdermal-application\/\" target=\"_blank\" rel=\"noreferrer noopener\">aren&#8217;t available in the needed quantities anymore, our system gets compromised<\/a>. The result can be catastrophic and even lead to death (like the sailors that died of scurvy).<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><a href=\"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-sickness.jpg\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"398\" data-attachment-id=\"3295\" data-permalink=\"https:\/\/taoofstefan.com\/blog\/main\/lifestyle\/the-crash-diet-part-1\/attachment\/crash-diet-sickness\/\" data-orig-file=\"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-sickness.jpg?fit=1920%2C1275&amp;ssl=1\" data-orig-size=\"1920,1275\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Crash Diet &amp;#8211; sickness\" data-image-description=\"&lt;p&gt;Crash Diet &amp;#8211; sickness&lt;\/p&gt;\n\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-sickness.jpg?fit=600%2C398&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-sickness-1024x680.jpg?resize=600%2C398\" alt=\"Crash Diet - Your metabolism - sickness\" class=\"wp-image-3295\" srcset=\"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-sickness.jpg?resize=1024%2C680&amp;ssl=1 1024w, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-sickness.jpg?resize=300%2C199&amp;ssl=1 300w, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-sickness.jpg?resize=768%2C510&amp;ssl=1 768w, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-sickness.jpg?resize=150%2C100&amp;ssl=1 150w, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-sickness.jpg?resize=600%2C398&amp;ssl=1 600w, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-sickness.jpg?w=1920&amp;ssl=1 1920w, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-sickness.jpg?w=1200&amp;ssl=1 1200w, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-sickness.jpg?w=1800&amp;ssl=1 1800w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/a><\/figure><\/div>\n\n\n\n<p>Before this happens you will see changes in your body. Your immune system might be weak, you bruise more easily or you heal slower, you get cardiovascular problems, get more susceptible for infectious diseases (<a href=\"https:\/\/academic.oup.com\/nutritionreviews\/article-abstract\/60\/suppl_5\/S40\/1896137\" target=\"_blank\" rel=\"noopener\">23<\/a>) and so on. It is a serious issue at any given state of life (<a href=\"https:\/\/academic.oup.com\/jn\/article\/133\/11\/3879S\/4818037\" target=\"_blank\" rel=\"noopener\">24<\/a>) and nothing that should be underestimated.<\/p>\n\n\n\n<p>By now you know why you should care about how a crash diet works.<\/p>\n\n\n\n<p>Before we move on I want to emphasize one important thing about weight loss: <strong>stop obsessing about the number on the scale!<\/strong><\/p>\n\n\n\n<p><strong>Instead focus on feeling better, improving your measurements and take progress pictures. These methods are much more motivating than a number on the scale. Especially as the number doesn&#8217;t mean anything, even if it goes down.<\/strong><\/p>\n\n\n\n<p>Here&#8217;s part 3 of the series: &#8220;<a href=\"http:\/\/taoofstefan.com\/blog\/sport-fitness\/weight-loss\/the-crash-diet-part-3\/\">How To Lose Weight The Right Way<\/a>&#8220;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>In part 1 of this series we went on a crash diet weight losss journey, during which we lost 5kg of body weight. If you haven&#8217;t read it yet, you can find it here.<\/p>\n<p>Part 2 will focus on your metabolism, how and why your rebound with the yo-yo effect and show you why crash dieting is bad for your overall. health. <a class=\"more-link\" href=\"https:\/\/taoofstefan.com\/blog\/main\/lifestyle\/the-crash-diet-part-2\/\">Continue Reading&#8230;<\/a><\/p>\n","protected":false},"author":1,"featured_media":3292,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":{"twitter_3580015876_3580015876":"","facebook_10222714690288203_1473941132908662":""},"rop_publish_now_history":[],"rop_publish_now_status":"pending","_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[48,27,479,680],"tags":[683,318,708,500,575,709,686,712,711,576,710],"class_list":["post-3468","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-how-to","category-lifestyle","category-nutrition","category-weight-loss","tag-bmr","tag-coaching","tag-crash-diet","tag-diet","tag-diets","tag-fad-diet","tag-health","tag-tdee","tag-weight-gain","tag-weight-loss","tag-yo-yo-effect"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-BMR.jpg?fit=1736%2C1920&ssl=1","jetpack_shortlink":"https:\/\/wp.me\/p6IZwn-TW","jetpack_likes_enabled":true,"jetpack-related-posts":[{"id":3465,"url":"https:\/\/taoofstefan.com\/blog\/main\/lifestyle\/the-crash-diet-part-3\/","url_meta":{"origin":3468,"position":0},"title":"The Crash Diet \u2013 How To Lose Weight The Right Way \u2013 Part 3","author":"Stefan","date":"September 20, 2018","format":false,"excerpt":"In part 1 and 2 of this series, we went on a crash diet weight loss journey, during which we lost 5kg of body weight and had a closer look how and why crash diets are bad for your health and possibly could ruin your metabolism. If you haven't read\u2026","rel":"","context":"In &quot;How To&quot;","block_context":{"text":"How To","link":"https:\/\/taoofstefan.com\/blog\/category\/tutorials\/how-to\/"},"img":{"alt_text":"Crash Diet - balance","src":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-balance.jpg?fit=1200%2C912&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-balance.jpg?fit=1200%2C912&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-balance.jpg?fit=1200%2C912&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-balance.jpg?fit=1200%2C912&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-balance.jpg?fit=1200%2C912&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":3269,"url":"https:\/\/taoofstefan.com\/blog\/main\/lifestyle\/the-crash-diet-part-1\/","url_meta":{"origin":3468,"position":1},"title":"The Crash Diet &#8211; How it works &#8211; Part 1","author":"Stefan","date":"September 6, 2018","format":false,"excerpt":"There are many reasons why people go on a diet. Maybe for the upcoming holiday, general beach body season, a wedding or because they know that they could shed a few kilos. There is absolutely nothing wrong with that. It is rather the contrary case, losing excess fat will be\u2026","rel":"","context":"In &quot;How To&quot;","block_context":{"text":"How To","link":"https:\/\/taoofstefan.com\/blog\/category\/tutorials\/how-to\/"},"img":{"alt_text":"Crash Diet - weight loss","src":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-weight-loss.jpg?fit=1200%2C798&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-weight-loss.jpg?fit=1200%2C798&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-weight-loss.jpg?fit=1200%2C798&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-weight-loss.jpg?fit=1200%2C798&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/Crash-Diet-weight-loss.jpg?fit=1200%2C798&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":3487,"url":"https:\/\/taoofstefan.com\/blog\/main\/lifestyle\/the-crash-diet-part-4\/","url_meta":{"origin":3468,"position":2},"title":"The Crash Diet \u2013 How To Create A Successful Weight Loss Protocol \u2013 Part 4","author":"Stefan","date":"October 4, 2018","format":false,"excerpt":"In the previous parts of this series we went on a crash diet weight loss journey, during which we lost 5kg of body weight and had a closer look how and why crash diets are bad for your health. Then I showed you how to lose weight in a healthy\u2026","rel":"","context":"In &quot;How To&quot;","block_context":{"text":"How To","link":"https:\/\/taoofstefan.com\/blog\/category\/tutorials\/how-to\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/08\/Crash-Diet-checklist.jpg?fit=1200%2C621&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/08\/Crash-Diet-checklist.jpg?fit=1200%2C621&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/08\/Crash-Diet-checklist.jpg?fit=1200%2C621&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/08\/Crash-Diet-checklist.jpg?fit=1200%2C621&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/08\/Crash-Diet-checklist.jpg?fit=1200%2C621&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":3735,"url":"https:\/\/taoofstefan.com\/blog\/main\/lifestyle\/body-recomposition-and-reverse-diet\/","url_meta":{"origin":3468,"position":3},"title":"Body Recomposition and Reverse Diet","author":"Stefan","date":"February 9, 2019","format":false,"excerpt":"In this article, I'll share my personal body recomposition diet, with insights into dieting and how I fared on my reverse diet. Dieting is simple on the surface but once you start a weight loss journey, which for most people is actually a fat loss or body recomposition adventure, you\u2019ll\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/taoofstefan.com\/blog\/category\/sport-fitness\/fitness\/"},"img":{"alt_text":"Body Recomposition and Reverse Diet","src":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/02\/Body-Recomposition-and-Reverse-Diet.png?fit=1200%2C675&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/02\/Body-Recomposition-and-Reverse-Diet.png?fit=1200%2C675&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/02\/Body-Recomposition-and-Reverse-Diet.png?fit=1200%2C675&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/02\/Body-Recomposition-and-Reverse-Diet.png?fit=1200%2C675&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/02\/Body-Recomposition-and-Reverse-Diet.png?fit=1200%2C675&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":2262,"url":"https:\/\/taoofstefan.com\/blog\/main\/lifestyle\/why-weight-loss-diets-dont-work\/","url_meta":{"origin":3468,"position":4},"title":"Why Weight Loss Diets Don&#8217;t Work","author":"Stefan","date":"October 2, 2017","format":false,"excerpt":"Every year it seems to be the same routine. The moment spring and summer approaches many people want to get into a shape they deem fit for a beach. Or maybe they want to look good for a date, wedding or party. Whatever it is they all share a common\u2026","rel":"","context":"In &quot;Lifestyle&quot;","block_context":{"text":"Lifestyle","link":"https:\/\/taoofstefan.com\/blog\/category\/main\/lifestyle\/"},"img":{"alt_text":"Weight Loss: Junk Food","src":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2017\/08\/burger-2034433_1280.jpg?fit=1200%2C798&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2017\/08\/burger-2034433_1280.jpg?fit=1200%2C798&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2017\/08\/burger-2034433_1280.jpg?fit=1200%2C798&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2017\/08\/burger-2034433_1280.jpg?fit=1200%2C798&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2017\/08\/burger-2034433_1280.jpg?fit=1200%2C798&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":3205,"url":"https:\/\/taoofstefan.com\/blog\/main\/lifestyle\/high-protein-is-the-key-to-weight-loss-short-tao\/","url_meta":{"origin":3468,"position":5},"title":"High-Protein is the key to weight loss \u2013 Short Tao","author":"Stefan","date":"July 17, 2018","format":false,"excerpt":"Are you looking to change your body composition and shed some body fat? If you do, chances are that you are on a low-carb diet. I read a study that checked why low-carb diets seem to be working well to manipulate your body composition. The result might surprise you. What\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/taoofstefan.com\/blog\/category\/sport-fitness\/fitness\/"},"img":{"alt_text":"high-protein diet","src":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/high-protein-diet.jpg?fit=1200%2C788&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/high-protein-diet.jpg?fit=1200%2C788&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/high-protein-diet.jpg?fit=1200%2C788&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/high-protein-diet.jpg?fit=1200%2C788&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/07\/high-protein-diet.jpg?fit=1200%2C788&ssl=1&resize=1050%2C600 3x"},"classes":[]}],"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/posts\/3468","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/comments?post=3468"}],"version-history":[{"count":10,"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/posts\/3468\/revisions"}],"predecessor-version":[{"id":3577,"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/posts\/3468\/revisions\/3577"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/media\/3292"}],"wp:attachment":[{"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/media?parent=3468"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/categories?post=3468"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/tags?post=3468"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}