Why You Weight Rebound After a Diet: Fat REGAIN

Why You Weight Rebound After a Diet: Fat REGAIN

Why You Weight Rebound After a Diet: Fat REGAIN

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rebounding and plateaus are the real deal they’re a real physiological thing it’s not something that’s just happening in your brain in this video we’re gonna break down what actually happens with fat cells when it comes down to losing weight and then regaining it but we’re also going to talk about the metabolism and then I’m gonna give you some tips and tricks that you can use to make us that this doesn’t become a real issue for you so if we know the true nature of how a fat cell works everything kind of comes into clarity so stick with me through this entire video and you’ll get the full gist of it hey you’re tuned into the Internet’s leading performance and nutrition channel new videos every single Tuesday Friday and Sunday at 7 a.m. Pacific time as well as other videos and live broadcasts coming in throughout the course of the week also make sure you head on over to Haile calm so you can check out the premium performance apparel I’m always decked out in in my videos ok so there’s a couple things we want to look at first there’s the resting metabolic rate that’s generally our metabolism we’ll talk about that for a second and then we’re actually gonna talk about how fat cells shrink and enlarge okay and how they sometimes multiply because this will make a lot of sense to you so let’s start with the metabolism side of things okay you have what it’s called your rmr you probably have heard of this before this is your resting metabolic rate or your basal metabolic rate this is how many calories you burn at rest and quite frankly this is probably the biggest driving factor behind how lean you are or how fat you are it’s pretty straightforward it makes up 75 percent of our overall metabolism someone that has a higher RMR is going to have a faster metabolism but the heavier that you are sometimes your metabolism is automatically higher simply because it has to heat a larger body so what ends up happening is when you lose weight your metabolism shrinks a little bit and it’s nothing crazy it’s just the fact that you have less body weight so the body doesn’t need as many calories so unfortunately what ends up happening there is the calorie becomes more powerful so what I mean by that is that a calorie to someone that weighs 250 pounds is not as powerful as it is to someone who weighs 150 pounds that calorie goes a lot further in someone that’s a hundred fifty pounds because the calorie to weight ratio ends up being higher so that calorie has the ability to add more weight to that person simply because they’re lighter and they require less calories to meet their overall needs it’s easier for them to go into a surplus okay now that’s the resting of all the great side of things but then we also have the fat cell side of things okay you may not have known this but fat cells don’t really multiply unless under specific circumstances which I’ll talk about fat cells either shrink or they enlarge and generally speaking were set with a number of fat cells from adolescence what happens is when we gain weight or we gain fat they enlarge those fat cells that we already have just get bigger and bigger and bigger and then when we lose weight they shrink okay now what’s interesting is that the smaller fat cells tend to signal us to be more hungry so that’s what ends up happening when we lose weight in our fat cells shrink they start signaling more specific hormones to make us hungry they send less leptin and they send more Grayling’s so they tell us to eat more because they want to grow okay so when we start looking at what happens when we lose weight and regain it things get really interesting so one thing we have to look at is whether you have lost a hundred pounds or you’re someone that’s just dieted for maybe a contest or a bodybuilding show and you’ve gotten super super lean you’ve probably noticed that it’s easier to regain weight and that’s totally totally true so that has to do of course with the resting metabolic rate but then we actually look at the fat cell thing too and this is where it gets really interesting so when you rebound weight fast there is evidence that actually shows that you do multiply fat cells so normally we thought that you just enlarged those fat cells and then they just ring qug n if you lost weight and it was just this simple process and it was all the metabolism that was causing the issues but the reality is now according to the American Journal of Clinical Nutrition that you can actually gain new fat cells when you REBOUND fast enough so because the metabolism slows down and because your ability to regain weight is so much easier your ability to produce new fat cells becomes a lot easier so when you REBOUND weight and that fat cell grows really fast it has the potential to divide so then what happens is instead of having one large fat cell you have two smaller fat cells which therefore gives you more potential to get even more fat because those fat cells will enlarge so now you have more fat cells that are hungry now remember what I talked about with the smaller fat cells signaling more hormones to make you hung let me give you an analogy here that uses like having children as a perfect example so let’s say you have twenty seven year-olds okay those seven year-olds are really hungry because they’re growing those seven year-olds are like your fat cells okay okay now compare that to three 20 year-olds okay would you rather feed three larger human beings or would you rather feed 20 hungry little kids the twenty hungry little children are gonna demand a lot more food they’re gonna be hungry they’re gonna be barking at you saying feed me feed me because they’re trying to grow okay whereas the 20 year olds might be bigger bodies but they’re not going to demand as much food as a seven-year-old it’s the same kind of idea with the smaller fat cells versus the larger fat cells so now that you’ve rebounded weight fast and your fat cells are smaller and there’s more of them they’re gonna be sending signals to make you even more hungry so then the cycle repeats itself so then you get even more hungry to eat even more okay that is where we have the problem and then when you lose weight again you’re gonna rebound again so the problem here lies again at the very root of our resting metabolic rate once again metabolism does matter because if we can make it so that when we lose weight the first time or the second time or the third time that our hormones don’t change and that our resting metabolic rate doesn’t change we can solve this problem and stop this cycle and this is exactly where the ketogenic diet does come into play okay now I’m an advocate for just about any healthy lifestyle out there to be completely honest but the ketogenic diet has some really compelling evidence when it comes down to keeping your resting metabolic rate so there’s a study that was published in the journal nutrition and metabolism that took a look at 20 obese patients they had them go on a very low carb ketogenic diet for four months and they on average lost 45 pounds I’ve talked about this in other videos but 45 pounds in four months that’s a pretty rapid weight loss well guess what they found that if they were on the ketogenic diet they had no change in their resting metabolic rate show me any other diet out there where someone can lose 45 pounds that fast and not have a change in their metabolism so literally they lost weight but their metabolism stayed elevated so it was like they 250 pounds went down to roughly 200 pounds but their metabolism stayed elevated as if they were still 250 pounds meaning they actually became more fat-burning machines okay now this has to do with the fact that ketones are very muscle sparing so when they lost weight they lost fat they didn’t lose bioactive active tissue like muscle that actually encourages a faster metabolism beta-hydroxybutyrate has been shown in multiple studies to preserve the muscle so if we can again stop the resting metabolic rate from decreasing we’re not going to have to deal with that rebound if we don’t deal with that rebound then we never deal with growing more fat cells you see rebounding is bad rebounding is what allows you to have that yo-yo effect that gets worse and worse and worse and worse and it also makes it harder to get the weight off because you have the hormones working against you making you hungry all the time that’s when you hit plateaus the second time around the third time around more so than you did the first time around so this isn’t all about just doing the keto diet this is about being very very aware of your metabolism in the first place but I will say they’re becoming fat adapted is definitely definitely the way to go if you’re worried about regaining weight or if you’re something that has struggled with yo-yoing in the past make sure you’re keeping it locked in here on my videos make sure you’re commenting down below if you have any ideas for future topics you want me to cover now as always thank you for being a subscriber and I’ll see you in the next video

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Why You Weight Rebound After a Diet: Fat REGAIN – Thomas DeLauer


A study in the New England Journal of Medicine, hunger-related hormones disrupted by dieting and weight loss can remain at altered levels for at least a year

What this study looked at, however, was whether these changes in hormone levels persist after an individual loses weight – to find out, researchers put 50 overweight or obese men and women on a very low-calorie diet for 10 weeks, then tracked their hormone levels for one year

Blood tests showed that average levels of several hormones (including leptin, ghrelin, and insulin) had changed as a result of the weight loss

As expected, the participants also reported being hungrier – both before and after breakfast – than they had been at the study’s start

At the 10-week mark the participants were allowed to resume a normal diet, but they continued to receive periodic advice from a dietitian and were also encouraged to get 30 minutes of exercise most days of the week

One year later, they’d regained about 12 pounds, on average, and follow-up tests showed that their hormone levels had only partially stabilized – their hunger levels remained elevated as well

Keto RMR Study

Study – Long term results on keto

A study published (Feb, 2018) in the journal Nutrition & Metabolism looked to see keto’s effect on permanent weight loss via its effects on RMR

Researchers chose a set of 20 obese patients who followed a low-calorie keto diet in order to induce weight loss (was pretty low calorie; 600-800 kcal) – the subjects lost around 45 lbs each over the course of 4 months

But what they found was that despite the patients’ large weight loss, that weight loss didn’t affect the patients’ RMRs in any significant way – there was no significant differences in their basal RMR and no metabolic adaptations occurred

Study – American Journal of Clinical Nutrition

Study looked to see if the reduction in energy expenditure persists in persons who have maintained a body-weight reduction of greater than or equal to, 10% for more than 1 year


Seven trios of subjects were studied and they received a weight-maintaining liquid formula diet of identical composition

Each trio consisted of a subject at usual weight (Wt(initial)), a subject maintaining a weight reduction of greater than or =10% after recent (5-8 week) completion of weight loss (Wt(loss-recent)), and a subject who had maintained a documented reduction in body weight of greater than 10% for more than 1 year (Wt(loss-sustained))

*Sustained weight, recently lost weight, had lost weight and kept it off for over a year*

24-hour total energy expenditure (TEE) was assessed and resting energy expenditure (REE) and the thermic effect of feeding (TEF) were measured as well


TEE, NREE, and (to a lesser extent) REE were significantly lower in the Wt(loss-sustained) and Wt(loss-recent) groups than in the Wt(initial) group

Differences from the Wt(initial) group in energy expenditure were qualitatively and quantitatively similar after recent and sustained weight loss

Concluded that:

Declines in energy expenditure favoring the regain of lost weight persist well beyond the period of dynamic weight loss (2)


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2) Hirsch J and Batchelor B. (n.d.). Adipose tissue cellularity in human obesity. – PubMed – NCBI. Retrieved from
3) The role for adipose tissue in weight regain after weight loss. (n.d.). Retrieved from
4) Effects of weight gain and weight loss on regional fat distribution. (n.d.). Retrieved from
5) Resting metabolic rate of obese patients under very low calorie ketogenic diet. (n.d.). Retrieved from
6) Rosenbaum M , et al. (n.d.). Long-term persistence of adaptive thermogenesis in subjects who have maintained a reduced body weight. – PubMed – NCBI. Retrieved from
7) Müller MJ and Bosy-Westphal A. (n.d.). Adaptive thermogenesis with weight loss in humans. – PubMed – NCBI. Retrieved from
8) Long-Term Persistence of Hormonal Adaptations to Weight Loss | NEJM. (2011, October 26). Retrieved from
9) Resting metabolic rate of obese patients under very low calorie ketogenic diet. (n.d.). Retrieved from /

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