Have you ever been laser-focused on your weight loss journey, meticulously tracking your food, diligently hitting your workouts, and consistently drinking enough water, only to find the scale stubbornly unmoved? Then, seemingly out of nowhere, you experience a sudden drop of several pounds overnight and feel noticeably leaner. It's as if your body was holding on, only to suddenly let go. This phenomenon is often referred to as the "whoosh effect." But what exactly is the whoosh effect? Is it a real, scientifically-backed phenomenon, or simply a myth? Is it just water weight? This article delves into the details of the whoosh effect, exploring its potential explanations, examining the science (or lack thereof) behind it, and offering practical advice for navigating the weight loss journey.
Defining the Whoosh Effect
The "whoosh effect" is a buzzy weight-loss term that describes a sudden, noticeable drop in weight, typically after a plateau, even though your habits haven’t drastically changed. It is a term that some people following a ketogenic, or keto, diet use to describe the seemingly sudden weight loss that occurs. It describes a common weight loss pattern where the scale weight suddenly drops dramatically after a frustrating plateau.
Debunking the Myth: Is the Whoosh Effect Real?
The exact origins of the whoosh effect are unclear, but the concept gained traction in online forums and wellness blogs. The idea is that when a person burns fat, the fat cells lose fat but fill up with water. People claim that this makes the body feel loose or wobbly to the touch. People then report that after losing enough fat, the cells will gradually increase their water-to-fat ratio until they are all water. Then, the body will release the water from the cells through urine or diarrhea. Some people believe that when the body expels this excess fat and water, it will be noticeably slimmer.
However, it is important to note that the "whoosh effect" is not a scientifically proven method for losing weight. While many people swear by the "stall and whoosh," there’s no solid, widely accepted scientific research that confirms this process as a definitive physiological event. The exact origins of the whoosh effect are unclear, but if that sounds like a made-up term, that’s because… it is. Andrea N. says, “There is a lot of quackery out there about weight loss, and the whoosh effect is definitely in that category."
The Science (or Lack of It!) Behind The Whoosh Effect
Let’s be clear upfront - while many people swear by the “stall and whoosh,” there’s no solid, widely accepted scientific research that confirms this process as a definitive physiological event. However, there are theories that could explain why this happens.
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One popular theory is that when you are losing fat, your fat cells don’t immediately shrink. Instead, they temporarily fill with water, which could explain why your body feels squishy or bloated even when you’re losing fat. The idea is that once these cells release the retained water (the whoosh), your body weight drops suddenly. It may not be this though. More on this below.
Reframing the Explanation: Water Weight and Other Factors
When the body burns fat, fat cells do not fill with water. Fat cells, or adipose tissue, store excess energy. When the body burns more calories than it takes in, the body expels excess fat and the fat cells shrink. In fact, when the body uses up fat stores, scientists believe that it turns into carbon dioxide, which people exhale through the lungs. Although the body does convert a much smaller percentage into water, there is no evidence to suggest that the cells begin “filling with water” and suddenly disappear when they no longer contain any fat.
The whoosh effect that people claim to experience may actually be due to losing “water weight.” If the body becomes dehydrated, it begins to store water. This can make people feel more bloated than they would usually. Once a person drinks enough water, they will lose the excess water weight, which can appear as a noticeable loss of weight. They may also lose weight gradually when cutting calories or carbs, and only notice the weight loss suddenly on the scale.
Instead, what’s probably happening is a combination of water retention, metabolism adjusting to the diet, and perhaps even changes in muscle glycogen levels.
Potential Explanations for the "Whoosh"
- Water Retention: One of the most likely explanations for a stall in weight loss is water retention. Your body might hold onto water for a variety of reasons, such as increased sodium intake, hormonal fluctuations (especially for women), or even after a hard workout when your muscles are recovering. Fat cells could be shrinking in size, but water retention masks the change on the scale.
- Stress and Cortisol: Stress can also play a significant role. When you’re stressed, your body produces cortisol, a hormone that can cause you to retain water. If you’re dieting and feeling stressed about the lack of progress, this could actually be making things worse by encouraging your body to hold onto more water. When the stress eases up or your body adjusts to the deficit, the water retention might subside, causing the “whoosh.”
- Metabolism and Adaptation: When you’re in a calorie deficit, your metabolism may adjust. Your body’s natural survival mechanisms may slow down weight loss temporarily, leading to what feels like a stall. After a period of adaptation, your body might begin to drop weight again. It may also mean that, now you have lost weight, your maintenance calories have dropped so it is time to reduce your food intake slightly again.
- Sleep and Recovery: Sleep plays a major role in weight loss and recovery. Poor sleep can increase hunger hormones like ghrelin and also lead to water retention. If you improve your sleep quality, it may help your body let go of excess water weight, contributing to that whoosh moment.
The Keto Diet Connection
The “whoosh effect” is a term for the noticeable weight loss that some people report while following low carb diets such as a keto diet. Some people believe that the whoosh effect happens when fat cells lose fat and fill with water. Researchers have not scientifically proven the whoosh effect, however.
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Following a keto diet for weight loss may also have more risks than benefits. The keto diet whoosh effect likely happens from water weight loss, not from sustainable weight loss. The keto diet can be beneficial, but it needs to be done with a healthy approach for lasting results.
How the Keto Diet Works
The “classic” ketogenic diet is a high-fat, low carbohydrate diet healthcare providers prescribe to help manage seizures in people with epilepsy, according to the Epilepsy Foundation. A strict ketogenic diet that’s monitored by a doctor and dietician may help relieve epilepsy symptoms in children whose seizures have not responded well to medications.
The purpose of the diet is to induce ketosis in the body. Normally, the body runs on fuel from carbohydrates in the form of glucose and other sugars. When the body’s in ketosis, it runs on fat. That’s why it’s recommended that people eat a high-fat diet, usually from a variety of sources, on this diet. They need to eat a low enough amount of carbohydrates to keep the body running on fat and a high enough amount of fat to fuel it.
Why the Whoosh Effect Isn’t Real (in the way people think)
Here’s the science behind why the whoosh effect isn’t an accurate one. Essentially, those who support the whoosh effect concept are describing two processes: first, water weight loss second, fat loss
Ketosis causes the body to break down fat cells for energy. The components include:
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- ketones
- heat
- water
- carbon dioxide
The rate at which your body breaks down these fat cells depends on how much energy your body uses in a day. This is the same calories in-calories out method that’s used in diets that include carbohydrates as well. The second effect is that of water retention. The kidneys mostly regulate the amount of water in the body. Sometimes, like when you’ve had a high-salt meal, you may feel a little more bloated or puffy than usual. If you drink more water, you can usually “flush” the excess water from your system and feel less puffy. This effect is similar to that of the whoosh effect. A lot of times, a person will think they’ve lost body fat because the scale reads less, when it’s actually water weight that they’ve lost.
The Keto Diet and Water Weight Loss
Many claims made about the whoosh effect do not reflect real bodily processes. But following a ketogenic diet can actually cause a person to lose water weight. This is because limiting carbs changes how your body makes energy from food. When you first start on a very low carb diet, your body turns to carbs stored in your liver and muscle to get energy. This carb source is called glycogen. Glycogen is stored with water in your body. Quite a lot of water, in fact - every 1 gram (g) of glycogen in muscle is stored with at least 3 g of water. When your body uses glycogen for energy, the stored water gets released, and your body expels it in your sweat and urine. This release of water can result in rapid weight loss when starting a very low carb diet, typically during the first few days. However, the early weight that’s lost is water, not fat. Your body may look and feel somewhat different during this time, but it’s not due to the “fat release” described by the whoosh effect.
Risks Associated with the Keto Diet
Although it can be an effective weight loss method for some people, the keto diet does have some risks.
People with certain medical conditions should avoid the keto diet, including those with:
- pancreatic disease
- liver conditions
- any current or previous eating disorders
- gallbladder disease or no gallbladder
Even for people with no underlying health conditions, keto diets can cause side effects. For example, when people first start the keto diet, they may experience flu-like symptoms, such as:
- upset stomach or a stomachache
- headaches
- fatigue
- dizziness
- difficulty sleeping
- confusion
- irritability
Restricting carbs may mean that a person does not consume enough fruits, vegetables, or whole grains. This means that people often do not get enough fiber while following a keto diet. A lack of fiber can cause constipation and other bowel problems. Food restrictions can also cause nutritional deficiencies.
Carbohydrate-containing foods can be valuable sources of:
- vitamin A
- vitamin C
- vitamin K
- folate
- selenium
- magnesium
- calcium
- phosphorus
- B vitamins
Some long-term health risks from following a keto diet can include kidney stones and liver disease. The keto diet is also high in saturated fats, which can raise the levels of unhealthy cholesterol in the body and increase the risk of heart disease.
Anyone thinking of adopting a keto diet for weight loss should first speak to a doctor or registered dietitian.
Triggering the "Whoosh Effect": A Misguided Approach
We’ve already established that the whoosh effect isn’t real, so trying to trigger it isn’t a good idea. Here’s an overview of what some people on the internet are saying about how to trigger this effect:
On Reddit, one of the ways people say you can trigger the whoosh effect is to perform regular fasting, then eat a high-calorie “cheat meal.” Some blog sites say drinking alcohol the night before can help induce the whoosh effect due to alcohol’s diuretic effects. We certainly don’t recommend this. Others say typical fasting followed by eating according to the keto diet is enough to trigger the whoosh effect.
Basically, each of these approaches is aimed at dehydrating your body. While it may make you feel temporarily thinner, it’s not a lasting effect. This is also a very up-and-down approach to dieting. It’s not a consistent approach to weight loss that can help you achieve healthy, long-term results.
Navigating Weight Loss Plateaus and Stalls
Temporary stalls are totally normal and even expected. Weight loss isn’t a smooth, predictable process. It zigzags, stalls, jumps, dips, and sometimes confuses the heck out of us. That’s why having a coach (or a full team of them!) in your corner makes such a difference. A 2-3 week stall is common and doesn’t mean fat loss has stopped.
While your weight is one measure of success, it’s not the only one-and certainly not the most important. It’s easy to get discouraged when you hit a plateau with weight loss but consistency is the key. Keep showing up for yourself. Follow your plan. Nourish your body. Remember: A plateau is not failure. You’ve got this!
Strategies for Breaking Through a Stall
If you’re stuck in a stall, here are some tips that might help:
- Stay Hydrated: It may sound counterintuitive, but drinking more water can actually help your body release retained water.
- Manage Stress: Try relaxation techniques like yoga, meditation, or even a leisurely walk. Lowering stress can help reduce cortisol levels and water retention.
- Adjust Your Diet: A small tweak in your calorie intake, either increasing or decreasing for a few days, might help kickstart your body.
- Keep Moving: Sometimes a new type of exercise or increasing your daily movement (like walking more) can help break through a plateau.
- Just Wait: Sometimes, if you are doing everything right, you just need to give it time.
Embracing a Realistic Approach to Weight Loss
According to a 2016 study published in the journal Social Psychological and Personality Science, noticeable weight loss is achieved after losing an average of about 8 to 9 pounds. Weight loss can take time. You can’t “whoosh” your way through this process. It involves consistently trying to eat a healthy diet and trying to include exercise in your daily routine.
There are lots of different diet approaches out there, but every option doesn’t work for everyone. It’s important to evaluate if a diet is offering realistic, consistent results that you can maintain over time.
Some of the ways to do this include:
- Take a realistic approach to weight loss. Try to aim for losing 1 to 2 pounds a week.
- Try to eat as healthy as possible and include foods such as fruits, vegetables, lean proteins, and whole grains.
- Try to include whole food groups in your diet as often as you can.
- Try to focus on healthy lifestyle behaviors, such as maintaining your energy and incorporating activities in your daily routine that help you feel good.
- Getting healthy may require lifestyle changes because being healthy is about more than your waistline.
- Try to focus on how you feel, including your mental and emotional well-being, in addition to your physical well-being.
Opting for this approach can help you to achieve and to see greater long-term benefits.