After the long and happy celebrations around Christmas and New Year’s Eve, many of us feel a few pounds heavier. Despite our efforts and promises to avoid overeating, the festive tables were simply full of homemade and irresistible goodies that practically embed us to be tried. Now the scales confirm our fears and we are all faced with the unpleasant question: How do you get rid of these excess kilos? One of the quickest methods is by using a crash diet. This term encompasses a whole range of different diets with different rules, effectiveness and side effects. But they all have one thing in common – they are either very restrictive or very low in calories. Today’s article revolves around the term crash diet. We will give you an insight into the topic and share with you the most important advantages and disadvantages that you should definitely know.
Does a crash diet really work??
Get back in shape quickly after the holidays
What is a crash diet?
As already mentioned, the crash diets are nutrition plans that achieve maximum weight loss in the shortest possible time. For the most part, this includes the loss of fat and water, but also some muscle mass and glycogen. This double-sided effect is achieved with an enormous calorie deficit.
What results can you achieve with a crash diet??
The end results of a crash diet are determined by several factors. On the one hand, they depend on how strictly you can adhere to the extreme regime. On the other hand, it comes down to the dieter’s body. The higher the body fat percentage, the faster you will see results.
Weight loss is also relatively extreme on crash diets that minimize carbohydrate intake. This is mainly due to the fact that the body temporarily loses a large amount of water, among other things. In general, crash diet studies show a loss of 1 to 7.0 kg in 7 to 10 days. However, average values are around 3 to 4.5 kg.
The end results will depend on your level of commitment and body condition
For which groups of people the crash diet is best suited?
Crash diets are most often developed for very specific groups of people. These are the most common:
Professional athletes, actors, singers, models: This group includes wrestlers, boxers, bodybuilders, powerlifters, marathon runners, etc. This includes most Hollywood stars, pop singers, influencers and models. After all, they have to look perfect at upcoming sporting events, shows or auditions.
For people who want quick results: Many people choose to stop soon after starting a diet because they are seeing slow results. In these cases it is sometimes better to go on a short term crash diet for quick and obvious results right away. This then acts as a good motivation to follow a long-term healthy diet afterward.
A crash diet can serve as a good introduction to a healthy lifestyle
Basic principles on which the Crash Diet is based
Most crash diets have a daily calorie intake of around 600 to 800 calories. The most important food source is very low-fat protein. In addition, an almost unlimited amount of vegetables is enjoyed. Carbohydrates and fats are reduced to a minimum. Light daily exercise is recommended.
Protein is an essential macronutrient. It enables the maximum maintenance of muscle tissue with an extremely low-calorie diet. Foods rich in protein are also very filling, which contributes to strict adherence to the diet. Here is a short list of the most important sources of protein in a crash diet:
- Lean meat: skinless chicken or turkey breast, fillet of beef, fillet of veal, fillet of lamb;
- Low-fat fish: tuna, cod, flounder, lobster, haddock;
- Low-fat dairy products: Harzer, cottage cheese, low-fat milk and yogurt;
Harz cheese is very low in fat and can be included in the menu during the crash diet
Lean meat and fish are a must
Vegetables are also very filling, high in fiber and micronutrients, as well as vitamins and minerals. Only by consuming it can you effectively prevent certain nutritional deficiencies. Vegetables are also extremely important for hydration during the crash diet.
Crash diets are notorious for their nutritional deficiencies, which you can easily neutralize by eating vegetables
Carbohydrate consumption should be strictly limited during the crash diet. In addition to fruits, pasta and sweets, this also includes potatoes, carrots, peas, corn, legumes and other vegetables that contain high amounts of carbohydrates.
Carbohydrates are not essential micronutrients for human health
Exercising with or without weights will help you maintain muscle mass during the crash diet. It also effectively counteracts the slowing down of the metabolism. In addition, numerous studies have already shown that regular exercise increases the motivation to stick to a certain diet or diet.
All healthy eating plans and diets require at least light daily exercise
Return to a normal diet
After completing the Crash Diet, you should gradually return to your normal or other healthy diet. The first thing you will do is quickly regain a few pounds of water and carbohydrates. This is completely normal and nothing to worry about. In general, for a few days after completing the crash diet, it is recommended that you eat mainly:
- High protein foods with a moderate amount of fat in every meal;
- Lots of vegetables and fruits;
- Natural carbohydrates in moderation.
Tuna salad with red onions, egg whites, and lettuce is a popular crash diet meal
Disadvantages and Risks of the Crash Diet
A prolonged crash diet can cause serious physiological and psychological problems. Never start this without consulting your doctor or dietician first. If you suffer from the following ailments or conditions, the Crash Diet is not suitable for you:
- chronic hypoglycemia
- low blood pressure
- Metabolic diseases
- Kidney disease
- chronic constipation
- pregnancy and breast feeding period
Always speak to a doctor before starting any diet
The crash diet is a short-term and extreme method to achieve quick results and to get rid of annoying pounds in a few days. However, if the diet is incorrect or prolonged, and if the return to everyday diet is incorrect, it can cause exactly the opposite. We therefore recommend that you discuss your decision with an experienced dietician in any case.