"Lose 6 Kilos in just 7 days". A classic headline used to advertise crash diets. But is this even possible? A crash diet comes with many advantages as well as disadvantages.
In our article, you will learn everything you need to know about a crash diet. We will explain to you both the dangers of a rapid weight loss diet and the possible results that can be achieved through a crash diet.
The most important points in brief:
- During a crash diet, food intake is drastically reduced, and the body is forced to switch to its energy reserves.
- A crash diet is not particularly suitable for long-term weight loss. While weight loss may occur in the short term due to the loss of muscle mass and calorie deficit, this should not be a permanent solution.
- After the crash diet, a long-term diet should be adopted. Healthy nutrition should be the main focus instead of giving up on food. In addition, a physical activity balance should be established.
Definition: What is a crash diet?
Crash diets, often referred to as rapid weight loss diets or crash courses, refer to a type of diet in which a significant amount of weight is intended to be lost in a very short period.
This is achieved by drastically reducing the intake of food, and consuming significantly fewer calories than the body needs. As a result, the body is forced to switch to using its energy reserves.
A crash diet differs from other diets in that it is designed for a short-term period. A crash diet lasting several weeks or months can be very harmful and have serious consequences.
In a crash diet, as much weight as possible should be lost within the shortest possible time.
Background: What you should know about Crash Diets
A crash diet is not a typical diet and should be carefully considered beforehand. The diet has both supporters and critics. In this article, you will learn everything you need to know about a crash diet.
What is the process of a crash diet?
There are different types of crash diets, but all rely on a very restrictive diet or complete meal replacement. A crash diet usually has the same process and can be divided into the following phases:
- Water loss – The first phase of a crash diet is water loss. The body initially relies on glycogen, an energy-storage form of carbohydrates that consists of 80% water. Therefore, at the beginning of the diet, the body loses a lot of water instead of fat.
- Loss of muscle mass – In the second phase of the crash diet, muscle mass is lost. Once the carbohydrate stores are depleted, the body begins to break down proteins and muscle mass.
- Decrease in calorie requirements – In the next phase, the calorie requirement decreases. The primary source of energy is now fat metabolism. Most of the energy is needed to maintain muscle mass. As the energy decreases, the body's energy requirement also decreases, and the calorie deficit decreases.
- The body in starvation mode – In the final phase of the crash diet, the body goes into starvation mode. Lethargy, lack of motivation, and tiredness are the consequences of a calorie deficit and the loss of muscle mass.
Why should I even do a crash diet?
A successful crash diet can be the foundation for a healthy and enjoyable life. The diet brings some advantages that can be achieved through correct application and consideration of the dangers.
Of course, it is very tempting to start a crash diet when a lot of weight can be lost in a short period. Other diets are more time-consuming and do not promise the same results as a crash diet.
- Fast weight loss
- Increased motivation due to successful experiences
- Possible "yo-yo effect"
- Depletion of energy reserves
Furthermore, the motivational factor plays an enormous role. With a crash diet, weight loss experiences can be perceived after a short period, which helps to continue the diet.
How long does a crash diet last?
This question cannot be answered universally, as a crash diet should only be the beginning of a long-term diet. A crash diet should last at least a few days but not more than two weeks.
For example, if a crash diet is followed for a week, it is not helpful to immediately fall back into old patterns afterward. Although successes could be observed during the one-week crash diet, the old weight will most likely be regained in a short time.
Is a crash diet unhealthy?
One of the biggest myths is that a crash diet is unhealthy. But is that even true?
If applied correctly and the dangers are considered, a crash diet is not unhealthy. Because with a crash diet, only excess muscle mass is reduced in the short term. If a crash diet lasts for several weeks, it becomes harmful to the body because the energy reserves are not sufficient for that long.
For people who already suffer from heart disease, a crash diet can bring dangers.
One study says that although crash diets can be healthy and successful, people with heart disease should be especially careful and consult the diet with a doctor in advance.
Excellent results can be achieved with a short-term crash diet, and there are already studies that prove that crash diets are not unhealthy for a short period but have a positive effect on weight loss.
Crash Diet: The Best Tips & Tricks for Fast and Healthy Weight Loss
A crash diet can bring great success. To help you achieve it, we want to give you important tips and tricks.
The goal of a crash diet
At the beginning of your crash diet, you should set a clear goal. You should consider both weight loss and sustainability.
For example, if you lose 5 kilograms in a week, it is of little use if you have already gained the weight back in the following week.
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Therefore, your goal should be to lose weight in the short term and maintain it in the long term or to start another diet after the crash diet to lose even more weight.
The goals of a diet are very important to stay motivated and to achieve and evaluate success.
Avoiding the "yo-yo effect"
The "yo-yo effect" is often associated with crash diets, and not without reason. If too few calories are consumed over a certain period, the body falls into the "yo-yo effect."
Long-term crash diet
A crash diet is not particularly suitable for long-term weight loss. Although weight is lost in the short term due to the loss of muscle mass and calorie deficit, this should not be a permanent solution.
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| After a crash diet, it is imperative to pay attention to a healthy diet |
A crash diet should not last longer than two weeks. The process mustn't be simply stopped after the crash diet. To prevent the "yo-yo effect", a long-term diet should be switched to, with a focus on healthy nutrition.
Exercise during a diet
Physical activity is very important in addition to a crash diet or any other diet. One study suggests that physical activity is very important alongside a diet to lose weight in the long term. Without physical activity, it is difficult to lose weight or even just maintain weight. Therefore, in addition to the diet, a sport should be found that personally suits you. The focus should be on fun because just like with the diet, the sport should be part of everyday life in the long run.
Conclusion
A crash diet is a quick way to lose a lot of weight. When used correctly and the risks are taken into account, the diet is not unhealthy and the "yo-yo effect" can be avoided.
The first experiences of a diet can certainly be gained with a crash diet. Short-term moments of success increase motivation. However, after the crash diet, a long-term diet should be switched. Nutrition should not be radically interrupted but rather switched to healthy nutrition. In addition, there should be physical activity during the diet.