Advertising
Advertising

5 Sources of Fake Weight Loss Results In Your Body

5 Sources of Fake Weight Loss Results In Your Body

In this article, you will learn 5 different ways in which your body can trick you with “fake” weight loss results on just about any weight loss diet. I call these results fake, because they can make it look like you’re losing a lot of weight even when you’re hardly losing any body fat at all.

In other words, fake weight loss is any weight you might lose that won’t come out of your body fat reserves (such weight is also known as your non-fat body weight, or your lean body mass). Many rapid weight loss diets (or crash diets, if you will) take a huge advantage of this. They trick you with an illusion of fast weight loss, but as soon as you’re off the diet, you gain most of the lost weight back.

This is nothing new, we all know this as the dreaded yo-yo dieting effect. Except, only a handful of people understand exactly why this happens on so many fast weight loss diets.

In this article, I will use a combination of weight loss science and personal experiments to show you what actually happens in your body during (and after) most crash diets.

I will not only explain the 5 five different sources of fake weight loss results in your body, but I’ll also try to estimate by how much each of these 5 sources can mess up your weight loss results.

1. Dehydration (loss of body water)

Back in 2004, I did an extreme weight loss challenge to demonstrate how to lose the most weight in one day. I have shown it’s possible to lose almost 20 pounds (or 9 kilograms) of weight in just 24 hours. But you should know that what I did IS extremely dangerous. When taken to extremes, dehydration can literally cause your heart to fail [1], so do not repeat what I did under any circumstances.

I specifically designed my extreme weight loss experiment to lose as much water weight as possible in those 24 hours. I hardly drank any fluids during my challenge, and I used a couple of natural diuretics to force even more water out of my body. On top of that, I exercised in intense heat to lose huge amounts of body water (through sweat).

But given how many calories I actually burned in those 24 hours, I couldn’t have lost a lot more than a pound of body fat. So at least 18 out of the 20 pounds I lost didn’t come from my body fat reserves.

Not getting in any fluids, diuretics, heat, and exercise can all dehydrate in your body. But there are two more specific reasons why our bodies release even more water weight during extreme weight loss.

So let’s get those two out of the way first.

Advertising

2. Glycogen

Your body stores energy in a couple of different ways. While a huge majority of that energy is stored away in your body fat reserves, some of it is also stored as glycogen. Burning away your glycogen reserves can also make it look like you’re getting great weight loss results, even when you’re not necessarily losing any body fat at all.

Our bodies store about a pound (or a little over 400 grams) of glycogen on average [2], but every gram of glycogen also binds about 3-4 grams of water to itself [3]. Because I ate almost no food while exercising for about 6 hours during my extreme weight loss challenge, I wiped out most, if not all of my glycogen reserves. As my body kept burning away glycogen for energy, the number on my scale started dropping pretty quickly. But again, that didn’t mean I was actually losing a lot of body fat, I was simply losing the weight of glycogen (and the water that was bound to it).

Now, while an average person stores about a pound of glycogen, some people can store more than two pounds of it. In other words, if you completely wiped out your glycogen reserves, the number on your scale could deceive you by as much as 7.7 pounds (5 kilograms) [2] of fake weight loss.

3. Salt (sodium)

Salt, or more precisely, sodium (sodium is the main component of salt), plays a huge role in our modern diets. Even if you’re not adding any extra salt to your food, there’s a good chance your diet already contains a lot of sodium. Sodium isn’t just added to junk foods like pizza and hamburgers, but also to foods like bread, turkey breast, chicken noodle soup, and lots of other processed foods.

According to the Center for Disease Control and Prevention, “more than 75% of the sodium Americans eat comes from restaurant, prepackaged, and processed foods.” [4]

Okay, but what does all this have to do with fake weight loss results?

All that extra sodium we eat with our food, can force our bodies to hold on to quite a lot of extra body water (to keep that sodium diluted in concentrations that aren’t harmful to your body). Because I exercised and sweat a lot in my weight loss experiment, I also lost a lot of sodium and the water that was bound to it (we lose a lot of sodium as we sweat [5]).

So pretty much like glycogen, the loss of sodium (and the water bound to it), can trick you into believing you’re losing a lot of weight, even when we’re not necessarily losing any body fat at all.

How much fake weight loss can sodium actually cause?

This information was pretty hard to come by, but based on one study [6] and my own sodium weight loss experiment, it’s possible to lose as much as 6 pounds (3 kilograms) of body weight if you get rid of any extra sodium in your body.

Advertising

4. Muscle mass and vital organ tissue

The loss of your muscle mass and vital organ tissue (your vital body mass) is another critical problem you’ll run into, if you try to repeat what I did in my extreme weight loss experiment. Because, once you start running low on glycogen, your body simply can’t extract enough energy from your body fat reserves alone. So after you wipe out your glycogen reserves, your body will have no choice but to start burning away some of your “structural proteins” for energy [7].

Where will those structural proteins come from?

Proteins are the basic building blocks of your muscles and vital organs. This means your body will literally start eating itself away, just so it can keep you alive during times of extreme weight loss.

How bad can this get?

If I “just” stopped eating food during my extreme experiment, I could end up losing as much as 1 pound (0.5 kilograms) of vital body mass in a single day [7]. But if you keep exercising after running out of glycogen, you can lose over 100 grams of your vital body mass for every hour of exercise. I began my experiment with full glycogen reserves, but then exercised for about 6 hours. So in those 24 hours, I probably lost somewhere around 2 pounds of muscle mass and vital organ tissue in total.

My experiment was extreme, so the destruction of my vital body mass was extreme as well. But the same destruction of your vital body mass will happen on pretty much all but the slowest of weight loss diets (although it won’t be nearly as extreme as in my experiment). Explaining the science on why that happens – and more importantly, how to prevent this without slowing down your fat burn rates – is definitely a story for another article.

So let me just wrap this part up by saying that your final weight loss results will also look better if you’re losing your vital body mass on a rapid weight loss diet. Again, this will have nothing to do with your body fat and is something you’d want to avoid at all cost.

5. Food waste

Let’s take a look at the one last thing that can cause a fake drop of the number on your bathroom scale. I ate almost no food during my 24-hour weight loss experiment, but I could have gone even more extreme. I could have taken a laxative, or use any colon cleansing method to empty out my colon.

If I got rid of all food waste from my colon, this too could make my final weight loss results look even better on paper. I could be “bragging” about an even bigger drop of the number on the scale (without losing any extra body fat).

Colon cleansing is something that actually gets recommended on a lot of different diets/cleanses. Also, if you do any kind of a juice/liquid diet, or simply eat less food overall, you could again be looking at “better” weight loss results at the end of the weight loss diet. The less (solid) foods you eat, the more your colon will empty out, and the better your final weight loss will seem.

Advertising

How much fake weight loss are we talking about here?

According to one study [7] – in which they tested “industrial-strength” colon cleansers (the stuff they use in medicine to prepare patients for surgery) – you could end up losing up to 6.6 pounds (3 kilograms) of weight, simply by clearing out your colon.

For the last time, this quick drop of the number on the scale would have absolutely nothing to do with your body fat.

What are the maximum possible fake weight loss results?

To sum up the maximum potential for fake weight loss results on just about any rapid weight loss diet, here’s how much weight you could lose from all 5 sources of fake weight loss results in your body:

  • up to 7.7 pounds (5 kilograms) of weight by wiping up your glycogen reserves
  • up to 6 pounds (3 kilograms) of weight by reducing the amount of sodium in your diet
  • up to 6.6 pounds (3 kilograms) of weight by emptying out your colon
  • up to 1 pound (or more with exercise) of muscle mass and vital organ tissue per day.
  • on top of all this, you could keep dehydrating your body to the point where it becomes the very last thing you’ll ever do (but I am counting on you to NEVER try anything like that).

Ok, so these are the maximum possible numbers, and they at least roughly add up if I compare them to my real-life results. In my extreme 24-hour weight loss experiment I lost at least 18 pounds of non-fat weight, which can be explained with the numbers above.

If I wanted to precisely measure how many of the 18 pounds I lost came from each of the 5 possible sources, I would need access to some pretty expensive & complicated equipment. But exact number aren’t important. The important thing is that you now have a good enough idea of just how big of an weight loss illusion crash diets can create.

And what happens when you break off a rapid weight loss diet and return to your normal diet?

The real reason for fast weight regains after a crash diet

If you return to roughly the same diet you were on before you started a crash diet, all the non-fat weight you lost during the diet will return pretty quickly.

Your glycogen reserves will refill, your body will regain the water it lost because of dehydration, you will gain back the sodium-bound water weight, and your colon will fill back up again. In my extreme weight loss experiment, it only took two days to gain back almost all the weight I lost (but I did eat more food than I normally do).

Now, if you do a crash diet and then start eating too many calories once you’re off the diet, you WILL gain back any body fat you lost over time (and likely add some on top). But those first couple of pounds you gain back very quickly will have nothing to do your body fat.

Advertising

The only way to make sure if a diet has actually helped you lose body fat instead of just dropping your non-fat weight temporarily (or worse, destroying a lot of muscle mass and vital organ tissue), is to measure your body fat percentage before and after the diet. The important thing is that you now understand what happens “under the hood” if you do a fast weight loss diet and then quickly gain back some weight.

You will no longer think that the diet didn’t work, that you did something wrong, that your metabolism has been “crippled” by the diet, or even that you’ve lost and regained pounds and pounds of body fat in a matter of days (which is simply not possible).

Can crash diets deliver only fake weight loss results?

Let’s put something into perspective. Even though I lost “just” a pound of body fat in my 24-hour weight loss challenge, it would still take a week or two to lose the same amount of body fat on most standard weight loss diets.

If my experiment didn’t involve dangerously dehydrating my body and destroying a lot of muscle mass and vital organ tissue in the process, we could actually be talking about one of the fastest fat burn methods on the planet (but we can’t, cause what I did is simply too dangerous).

Crash diets have gained a very bad reputation because of the rarely understood yo-yo effect, but some well-designed rapid weight loss diet can actually target your body fat reserves extremely well (and do so without the destruction of your muscle mass and vital organ tissue).

The problem is, only a handful of rapid fat loss diets have ever been scientifically proven to be able to deliver those kind of results [7]. I have to wrap this article up, but if you’re interested in more information on this, look up muscle sparing fasting (or as scientist call it, protein-sparing modified fasting).

This was a long read, but congratulations for making it all the way to the end.

My hope for this article is to eliminate at least some of the confusion, frustration, and disappointment people usually run into when they regain weight after a rapid weight loss diet. If you know someone who ever suffered through such feelings, do them a favor and share this science-based explanation of the yo-yo dieting effect with them.

Featured photo credit: pixabay.com / geralt via pixabay.com

More by this author

Little-known health dangers of water fasting Water Bottle Arm Muscle How Much Muscle Mass Can You Lose During a Water Fast? Weight Loss Results 5 Sources of Fake Weight Loss Results In Your Body

Trending in Health

1 Top 9 Foods for Incredible Brian Health And Brain Power 2 12 Best Brain Foods That Improve Memory and Boost Brain Power 3 Intermittent Fasting Diet for Beginners (The Complete Guide) 4 12 Things That May Cause Breast Cancer You Should Avoid 5 How to Eliminate Work Stress When You’re Stressed to the Max

Read Next

Advertising
Advertising
Advertising

Last Updated on February 21, 2019

Top 9 Foods for Incredible Brian Health And Brain Power

Top 9 Foods for Incredible Brian Health And Brain Power

Your brain is the most intricate and powerful organ in your entire body. It’s essentially a super-computer with brain power like a Ferrari.

If you have a Ferrari, would you put cheap gasoline in it? Of course not. You want to put in high-octane performance fuel to get the most out of your investment.

When it comes to the brain, many people are looking for the top foods that will supercharge the brainpower to help focus better, think more clearly and have better brain health.

In this article, we’ll look at the top 9 brain foods that will help create supercharge your brain with energy and health:

1. Salmon

Salmon has long been held as a healthy brain food, but what makes this fish so valuable for your brain health?

It’s important to understand that your brain is primarily made up of fat. Roughly 60% of your brain is fat. One of the most important fats that the brain uses as a building block for healthy brain cells is omega-3’s.

Omega-3’s are essential for building a healthy brain but one of the most important omega-3’s for your brain is DHA. DHA (docosahexaenoic acid) forms nearly two-thirds of the omega-3’s found in your brain.[1]

Omega-3’s and DHA in particular help form the protective coating around our neurons. The better quality this coating is, the more efficient and effective our brain cells can work, allowing our brain power to work at full capacity.

Studies have shown that being deficient in DHA can affect normal brain development in children, which is why so many infant formulas and children’s supplements are beginning to include DHA.

Being deficient in DHA as an adult can cause focus and attention problems, mood swings, irritability, fatigue and poor sleep.

Advertising

2. Blueberries

Blueberries top the list as one of the most beneficial fruits to maximize your brain health and performance.

Blueberries have some of the highest content of antioxidants, particularly anthocyanins, than any other fruit, which helps protect the brain from stress and promote healthy brain aging.

Blueberries antioxidant content also help reduce inflammation, which allows the brain to maintain healthy energy levels.

Blueberries have begun to receive attention for their connection to brain performance.[2] Studies have demonstrated that eating blueberries on a regular basis can not only improve brain health but also brain performance as well including working memory.[3]

Blueberries not only taste great but are low in calories, high in Vitamin C, Vitamin K and Manganese.

3. Turmeric

Turmeric is a very impressive spice that has well-researched and proven to have tremendous benefits for your brain. Turmeric’s main compound that benefits the brain is called curcumin, which is responsible for turmerics bright yellow appearance.

Curcumin has been shown to have anti-inflammatory, antioxidant, antiviral, antibacterial, antifungal, and anti-cancer properties.[4]

Curcumin increases the production and availability of two important neurotransmitters serotonin and dopamine, two important neurotransmitters involved with happiness, motivation, pleasure, and reward.

Curcumin has been well documented to have powerful anti-depressive effects. In one study, it was found to be as effective for depression as popular medications such as SSRI’s like Prozac.[5]

Curcumin has also been shown to:

Advertising

  • Increase blood flow to the brain.[6]
  • Increase BDNF production, a powerful stimulator of neuroplasticity.[7]
  • Increase DHA availability and synthesis in the brain.[8]
  • Increase antioxidant levels in the brain to prevent brain aging and inflammation.[9]

4. Coffee

Coffee is the wonderful elixir of energy that many people cherish every single morning. The biggest reason people drink coffee is to get a dose of caffeine.

Caffeine is a natural neurological stimulant that not only gives you energy but also prevents adenosine, a neurotransmitter involved with feeling tired, from binding in the brain.

Many people are surprised to find that coffee actually contains a large quantity of antioxidants called polyphenols, which are important for reducing inflammation in the brain and keep your brain energized. The antioxidants in coffee also provide a neuroprotective effect, protecting the brain from stress and damage. [R]

Coffee can also:

  • Improve alertness and concentration.[10]
  • Help with neurodegenerative disorders like Parkinson’s disease.[11]
  • Reduce your risk of depression.[12]
  • Improve your memory.
  • Provide short-term boost in athletic performance.[13]

5. Broccoli

What was your least favorite food as a kid growing up?

Most likely, broccoli was your answer.

Broccoli may not have been your top choice, but it might be the top choice for your brain.

Broccoli contains a compound called sulforaphane. Sulforaphane has been shown to promote the proliferation and survival of brain cells by reducing inflammation and boosting production of BDNF. It has also been shown to boost neurogenesis, the production of new brain cells.[14]

Broccoli is also loaded with important nutrients Vitamin K and Folate. Vitamin K plays a vital role in protecting brain cells.[15] Folate plays a crucial role in detoxification and reducing inflammation in the brain.

6. Bone broth

Bone broth wasn’t just created to combine with soups, you can actually drink bone broth by itself.

Advertising

Drinking bone broth has become one of the biggest trends in the health and wellness industry and for good reason. Bone broth isn’t actually a new thing. Bone broth has been used for centuries as a healing tonic to promote health and longevity.

Much of the nutritional benefits and value of bone broth comes from its substantial vitamin and mineral content. Primarily calcium, phosphorus, magnesium, and potassium.

Your gut is called your second brain for a reason. Research continually shows that there is a direct and indirect connection between your gut and your brain. Your gut also houses and stores many important brain compounds involved with optimal brain performance. Therefore the health of your gut is vitally important for your brain health and performance.

Bone broth has become a go-to tool for helping heal the gut and provide the gut with the vital nutrient and resources it needs to heal and perform optimally.

With the vast amounts of nutrients that bone broth contains, it makes the list as a go-to food for your brain health.

Look for high quality, organic bone broth for the best results.

7. Walnuts

Walnuts are one of the top choices of nuts for brain health. Walnuts also look similar to a brain.

Amongst the wide variety of nuts available, walnuts contain the highest amounts of the important omega-3 DHA. DHA, as seen above, is a critical building block for a healthy brain.

Walnuts also contain high amounts of antioxidants, folate, magnesium, potassium, and phosphorus, which help to lower inflammation.

Melatonin in walnuts is an important nutrient for regulating your sleep. Having low amounts of melatonin can make it challenging to get good quality sleep and getting poor quality sleep can dramatically impair brain health and performance.

Advertising

8. Eggs

For years, eggs were put on the nutritional naughty list; but now, eggs are finally getting the credit they deserve. Eggs can provide a tremendous boost to your brain health and longevity.

Eggs, particularly the yolks, contain a compound called choline. Choline is essential for building the neurotransmitter acetylcholine. Acetylcholine plays an important role in mood, memory, and intelligence.

Egg yolks contain some of the highest quantities of choline. This is very important because low levels of choline can lead to low levels of acetylcholine, which in turn can cause increased inflammation, brain fog, difficulty concentrating and fatigue.

9. Dark chocolate

You’re about to love chocolate even more because chocolate, particularly dark chocolate, is great for your brain.

Chocolate boosts levels of endorphins, your brains “feel good” chemicals. This is why you feel so good eating chocolate.[16]

Chocolate also increases blood flow to the brain which can help improve memory, attention, focus, and reaction time.[17]

Dark chocolate contains high levels of magnesium, which has been coined “natures valium” for its ability to calm and relax the brain.

Lastly, dark chocolate has one of the highest antioxidant profiles out of any other food, including popular superfoods like acai berries, blueberries, or pomegranates.[18]

Conclusion

Your brain is a high performing organ and it uses quite a lot of energy, roughly 20% of the bodies energy demands.

In order to maintain a healthy brain, you need the right fuel to ensure that your brain has all the nutrients it needs to perform as well as adapt to the stress of life.

If you want to keep your brain performing well for a lifetime, then you want to make sure you are including as many of these brain health foods as possible.

More Resources About Boosting Brain Power

Featured photo credit: Unsplash via unsplash.com

Reference

[1] US National Library of Medicine National Institutes of Health: DHA Effects in Brain Development and Function
[2] Canadian Science Publishing: Enhanced task-related brain activation and resting perfusion in healthy older adults after chronic blueberry supplementation
[3] US National Library of Medicine National Institutes of Health: Cognitive effects following acute wild blueberry supplementation in 7- to 10-year-old children.
[4] US National Library of Medicine National Institutes of Health: Curcumin: the Indian solid gold.
[5] Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition.: Turmeric, the Golden Spice
[6] US National Library of Medicine National Institutes of Health: Effect of combined treatment with curcumin and candesartan on ischemic brain damage in mice.
[7] Science Direct: Curcumin reverses the effects of chronic stress on behavior, the HPA axis, BDNF expression and phosphorylation of CREB
[8] US National Library of Medicine National Institutes of Health: Curcumin boosts DHA in the brain: Implications for the prevention of anxiety disorders.
[9] PLOS: A Chemical Analog of Curcumin as an Improved Inhibitor of Amyloid Abeta Oligomerization
[10] US National Library of Medicine National Institutes of Health: Effects of Caffeine on Cognitive Performance, Mood, and Alertness in Sleep-Deprived Humans
[11] American Academy of Neurology: A Cup of Joe May Help Some Parkinson’s Disease Symptoms
[12] American Academy of Neurology: AAN 65th Annual Meeting Abstract
[13] US National Library of Medicine National Institutes of Health: Effects of caffeine on the metabolic and catecholamine responses to exercise in 5 and 28 degrees C.
[14] US National Library of Medicine National Institutes of Health: Hyperammonemia induces glial activation, neuroinflammation and alters neurotransmitter receptors in hippocampus, impairing spatial learning: reversal by sulforaphane
[15] Oxford Academic: Vitamin K and the Nervous System: An Overview of its Actions
[16] Diana L. Walcutt, Ph.D: Chocolate and Mood Disorders
[17] Health Magazine: Chocolate can do good things for your heart, skin and brain
[18] Chemistry Central Journal: Cacao seeds are a “Super Fruit”: A comparative analysis of various fruit powders and products

Read Next