First af all let’s talk about obesity
Obesity is increasing epidemic in most countries and is a public health problem, considering the close relationship that exists with some metabolic disorders, such as type 2 diabetes and the risk of cardiovascular disease. Due to the spread of obesity, life expectancy in industrialized countries is starting to decline, for the first time in recent history. The factors that determine the accumulation of fat mass in adults are not yet fully understood, but it is thought that the increase in fat accumulation in the already developed adipocytes is decisive. We want to show that the number of adipocytes is a determining factor for the development of fat mass in adults. However, the number of fat cells remains constant in both lean and obese subjects (even after weight loss has been recorded), which indicates that the number of adipocytes is determined in infancy and adolescence. To establish the dynamics that keep the number of adipocytes constant in adults, we have measured the turnover of adipocytes by analyzing the integration of C14 derived from an atomic test on genomic DNA. Approximately 10% of fat cells are renewed annually in adults, at all ages and for all levels of BMI (body mass index). Neither adipocyte death nor the regeneration rate has been modified in an obesity from early onset, this suggests a strict regulation of the number of fat cells in adults under these conditions. The high turnover of adipocytes establishes a new therapeutic target for pharmacological intervention in obesity.
Spalding KL, Arner E, Westermark PO, Bernard S, Buchholz BA, Bergmann O, Blomqvist L, Hoffstedt J, Näslund E, Britton T, Concha H, Hassan M, Rydén M, Frisén J, Arner P.
Nature. 2008 May
Now, the Whooshing effect!
After 2 weeks dieting, you’re getting worse? No panic, it’s the “whooshing” effect.
You have improved your diet, training and integration. Your lifestyle, sleep,approach to fitness in general. For a couple of weeks you’ve been following certinely without breaking a comma and yet … You got worse! Before changing all the plans, stop for a moment and discuss with us.
The typical question of the user is “I’m in low-calorie but I do not lose fat, what should I do?”. The answer must be: “You have to think only of one thing: to continue”.
After two weeks no conclusions can be drawn, neither on the user’s side nor on the professional side. Leave your Bioimpedance and your plicometers at home: in the first 14-21 days of caloric restriction or change of habits it is common to see worsening of body composition.
Do not worry: the nice thing is that, over that time interval, you will say “I do not believe it: today the scale scores minus 2!” And you could measure with the plicometry a total sum of 10 mm (or more) less.
Why does this happen?
Loss of water from adipocytes
It is common to see that diets work at “stop & go”, so you can start a diet and not see anything for days and days until, at a certain point, from evening to morning, you go down 1.5kg and you notice a significant weight loss.
The theory that explains this phenomenon is the following: the emptied adipocytes of triglycerides are temporarily filled with water (aided by glycerol, which attracts it) – as if to maintain their volume, ready for a subsequent filling. Thus there is no immediate change in weight and body composition. After that, after a certain amount of time, the water goes away and the adipocytes are emptied, and the loss of fat becomes visible.
Is it possible to avoid this phenomenon?
Avoiding the phenomenon is impossible; speeding up what Lyle McDonald called “whoosing” is feasible. One of the reasons for doing this is to increase the client’s compliment to the diet or training.
In fact, the typical user phrases are “If I do not see results immediately, I lose motivation”; similarly “I prefer to suffer at first, and see results quickly, then slow down once I have purchased the right charge”.
Here is how to speed up the whooshing.
Insert a carbohydrate meal by reducing water intake
A carbohydrate meal (50 g) from poorly hydrated food sources (rice cakes, toasted bread), especially after training, causes the ingested glucose to be deposited as glycogen in the muscles, attracting water. Reducing the intake of water at this time causes the body to derive it from the sectors in which there is more and need less: at that time, right in the adipocytes.
An example could be:
Increase the carbohydrates in the evening meal by 50g (from low-hydrated sources);
Do not drink from 18:00 of that day to the morning of the next day.
The much demonized alcohol (it should be, but we always keep an eye on the doses) could help in this regard. Alcohol is diuretic and ingest small quantities without compensating with a high water intake, causes the body to remove water in the areas in which there is plenty and in those moments is not very functional. In our case, in adipocytes.
Constancy is the virtue of the ripped
Too often I have seen changes to the nutritional or training plan after not even 3-4 weeks of application. Result? Person bewildered and panicked, seeing him anhce in his professional who hysterically advised him to change everything together (diet, training, integration, lifestyle and so on and so forth).
Remember this phenomenon the next time you start a fit journey. Constance and dedication are the keys to success.
written by Riccardo Alessandro Migliorini