Crash diet is what it meant to do: crash and burn – fast. Is it safe to follow a crash diet to lose weight fast?
A crash diet refers to a very restrictive meal plan that is not sustainable for long term basis. The diet is about limiting calorie intake, like cutting back to 1,000 up to 500 calories every day. There are times when this type of diet is about a juice cleanse. It can also be eating one or two food in a week. The duration of time will vary from the type of diet you are following, but they come with an end date.
What can go wrong with a crash diet?
Sometimes it is known as “controlled anorexia.” A crash diet will not go wrong if you follow the instructions of your dietitians. To lose more pounds in a short, fast time, most dieters crash diet by starving themselves. Crash diet is not about starving, it is more of eating in small portions of all kinds of healthy food.
Crash dieting for longer time will have an impact on the normal functions of your body. Because it is a low-calorie diet, your body will be starved of the nutrition that is needed for it to function properly. As a result, you will begin to feel sluggish, weakening the immune system of your body. And as you deprived your body with the essential nutrients for longer hours, it will begin to accumulate whatever it can get. This will decrease the metabolic rate, leading to a lot of eating disorders. In the end, it can lead to weight gain instead of weight loss.
The good news is: you can still recover after a crash diet. Increase calorie intake, but still keep it checked. Avoid eating high carb foods, fats, and more sugar right after the crash diet. Keep on eating fruits, veggies, and proteins in bigger portions now and plenty of water.
What we have here is for us a better, healthier crash diet for fast weight loss.
Fill up on non-starchy vegetables.
If you want to lose weight fast and sustain it, the best way is to make it sustainable, long term term change of lifestyle, including eating habits. A great change is to consume a lot of vegetables, particularly if you want to lose unwanted pounds really fast.
Veggies are packed with nutrients, filling you with a lot of fiber and some calories in healthy amount. Non-starchy vegetables have high water content, which means that they hydrate you while loading you up. This is a great combination for weight loss.
Starchy veggies such as potatoes and processed whole grains (whole wheat bread) should be eaten moderately. This is because they give a lot of nutrients, fiber and healthy carbs. And high carbohydrates are not good for somebody who wants to drop water weight. When your body stores excess carbs, it keeps them with water. So, substituting foods rich in carbs with non-starchy vegetables can still fill you up with fiber without much water retention. If you need to lose pounds fast, say within one week, swap starchy with non-starchy veggies.
Go for filling at least half of your plate with non-starchy vegetables (peppers, broccoli, mushrooms, kale, cauliflower, cucumbers, spinach, and more).
Replace salt with herbs and spices.
Cut back on salt. Salt (sodium) can cause the body to restore excess water and eating high salt diet means storing more water weight. If you want to lose weight fast, cut out on added salt intake. Also, it is good to avoid processed and packaged foods because these contain high sodium content.
Instead try different herbs and spices to flavor your dishes.You can add fresh cilantro and cumin to grilled salmon, or rosemary and lemon to your chicken dish. You can also get some spice blends to help flavor your meals.
Drink water before meals.
Staying hydrated helps lose weight. And more so, drinking plenty of water before meals can help you lose weight because it decreases the amount that you eat during meals. It also promotes good digestion.
Avoid sugary drinks such as juice, soda, or sweetened tea or coffee because they offer too much calories without nutritional value. Instead, add some lemon slice, or chopped fruits and herbs to your water to add flavor.
Eliminate gas-forming foods from your diet.
This is another way of losing weight fast and at the same time minimize bloating. For instance, when you chew gum, what you actually swallow is air and it gets trap which makes you feel bloated. Many of “sugar-free” gums are actually prepared with sugar alcohol which causes gas in some individuals.
Diet soda and plain soda usually contain gas-forming sugars or sugar alcohol, and they are carbonated. Bubbles trapped in the liquid that you sip can cause you feeling bloated. Everyone is unique in terms of digesting certain gas-forming foods.
If you want to look slimmer, avoid cruciferous vegetables (broccoli, cabbage, cauliflower, Brussels sprouts) and beans for two days.
You can also try lean proteins (fish, chicken), or if you are vegetarian – choose small amount of seeds and nuts for protein. Pair them with non-gassy veggies such as cucumber, spinach, and asparagus to help prevent bloat.
Avoid packaged, processed foods.
This is because they are high in salt, refined carbs, and sugar. If you want to lose weight fast, keep away from these processed and packaged food stuff. Instead, choose whole, unprocessed ones and fill your plate with non-starchy vegetables, lean proteins, unprocessed whole grains, healthy fats and seasoned with herbs and spices.
Substitute chips and granola bars with healthy alternatives such as:
An apple and some raw almonds, or carrot sticks and hard-boiled egg for your snacks
Romaine lettuce topped with diced peppers, sliced tomatoes, shredded chicken, brown rice, and avocado for your lunch
Roasted broccoli, quinoa, spinach salad, and salmon seasoned with dill and lemon for your dinner
Get enough protein.
Protein keeps you full and satiated and studies conducted indicate that eating a high-protein breakfast helps minimize food cravings for the whole morning as it starts you off fuller and energized. Protein helps preserve muscle mass while losing pounds.
Eating enough protein everyday is important to keep your metabolism healthy throughout your weight loss goals. Try having some lean ground turkey, chicken breast, tempeh or seafood in small portions at each meal. For your snacks, get ¼ cup of nuts, ¾ cup of Greek yogurt, two eggs, or cottage cheese to satisfy your protein needs to stay full and look slimmer.
Plenty of quality sleep.
Get at least 7 hours of quality sleep every night. Go to bed and wake up at the same time everyday.
Have you noticed that when you are tired, you begin to crave for sweet stuff like donuts and drive-thru breakfasts? When do not get enough quality sleep, the hormones of your body are pushed out of balance. It begins to look for food (and more food), but when you are relaxed and rested, it is easy to make healthy decisions and keep on track of your weight loss goals.
Enjoy lighter meals in the evening.
Researchers claim that eating large breakfasts, smaller meals during the day, and lighter meals in the evening can help dieters lose weight (and more weight) fast. We do not recommend you not to eat after 6 in the evening, it is significant to know the time of the day you struggle most with food cravings.
Most people have that “late-night-fridge” raids challenge unmeet which leads to overeating and getting empty calories. Counter it by planning your evening meals ahead of time. If you feel like eating in the evening, check whether if you are really hungry or just wanting food because you are bored.
HIIT and build muscle.
HIIT or high intensity interval training helps build muscle without going and spending hours in the gym. The concept is to go all out for a shorter period, and then slower pace that lets your body to recover. You can jog or sprinting for about 30 seconds, and then followed by resting for about 1 or 2 minutes, and repeat the process. These short intense exercises boosts your heart rate while building some lean muscle. It means more muscle mass and calories burned every day. It means the more lean muscle you develop, the higher your metabolism will be.
Try cardio workouts such as biking or running which are good for your heart. However, be sure that you also practice weight training workouts to supplement your muscle growth.
Reap and nurture support from others.
Quick weight loss from a quick fix diet may be due to water weight loss. A crash diet may reduce some pounds, but the downside is that it may also cause you exhausted and sick. Before starting a trendy, popular crash diet plan that offers drastic weight loss results, think a hundred times and check how it affects your mental and physical health. Go for a diet that you and your body can sustain. The best way to find out what is best for you is to consult your doctor before following any diet, especially a crash diet.
In short, the best crash diet to lose weight fast is one that is healthy and sustainable.