Crash Diets That Make You Lose Weight Fast

Crash dieting can be tempting in many ways, offering a quick and relatively easy 'fix' to your weight loss woes. Popular crash diets include the juice diet, the 7-day detox diet, the military diet and the infamous keto diet. But while they often promise rapid weight loss results, whether crash diets are sustainable or indeed damaging to your health in the long term is another question.

A crash diet is essentially any type of weight loss diet undertaken on a short-term basis with the aim of excluding some (or all!) major food groups in order to achieve rapid weight loss results.

'A crash diet is typically a very low-calorie diet, where you eat a very restrictively for a short period of time, ' says Bond.

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'Crash diets are often hugely temping as they offer a quick-fix solution to a long-term problem – they often promise rapid weight loss, usually more than 2lbs of body fat a week, for little effort, ' says Bond. 'However, such severe restrictions on food and calorie intake aren’t sustainable, so it’s not long before people revert back to the eating behaviours that made them put weight on in the first place.'

What are the potential health risks of a crash diet? While crash diets can be simple to follow – they often only require you to reduce your calorie intake –so your health can seriously pay the price.

'Quite simply, crash diets are bad news, ' says Bond. 'They are nutritionally unbalanced and can lead to long-term poor physical and mental health.'

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'Low blood sugar levels can leave us feeling tired, irritable, lacking in concentration and unable to function properly, ' Bond explains, 'while extreme hunger means we can end up overeating when we finally do eat - and often choose less healthy foods - and the pounds start to pile back on.'

Crash dieters also often get then get into a cycle of yo-yo dieting and adopting an ‘all or nothing’ approach to eating, often gaining more weight and losing confidence in the ability to lose weight in the long term.

The only diets that work are those that are sustainable in the long run, and a crash diet is not an example of this.

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There is currently a large trial underway involving using a low calorie diet to reverse the diabetes of Type 2 diabetes sufferers. This is under careful monitoring of specialist doctors with careful management of blood sugars and patients' health. This is different to short term crash dieting with no clinician guiding you.

'By definition, going on a diet infers there’s a start and stop date, meaning you only change what you eat during these times, ' says Bond. 'The result: when you finish your diet you return to the same unhealthy eating habits that put on pounds in the first place.'

The foundation for losing weight – and keeping it off – is to eat a well-balanced diet packed with the 5 main food groups.

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'The foundation for losing weight – and keeping it off – is to eat a nutritious, well-balanced diet that’s packed with foods from each of the five main food groups, as shown in Public Health England’s Eatwell Guide, eat appropriately sized portions and be physically active.'

But how much exercise should you carry out? 'Aim for at least 150 minutes of moderately intense aerobic exercise a week and do strength training at least twice a week, ' adds Bond.

If you're serious about your heath and fitness goals, think of healthy long term lifestyle choices, not short term restrictive diets as the key to achieving and maintaining a healthy weight.Crash diets are tempting due to their promise of fast results, but these rarely last for the long term. The results you see from them are misleading and are usually quickly reversed. The best diet plan is one that stresses realistic long term expectations.

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Most diets today focus on calorie-restriction, but our bodies end up rejecting this idea. When calories are suddenly cut drastically, the body thinks it’s starving and works to protect its set fat point by slowing down metabolism to try and store fat, rather than burning it.

Crash diets often result in a lower weight showing up on the scale, but not necessarily fat loss. This weight loss is due to water loss, which can quickly be gained back. These diets can be harmful, as protein and water are the first nutrients the body loses, which causes people to feel weak and tired.

Not only do crash diets cut out bad fats, they cut the good fats out that provide essential fatty acids. When cutting fat, it is important to eat less bad fat while maintaining good fat. Without essential fatty acids, our proper fat-burning metabolism may suffer. Many crash dieters end up eating more and regaining more fat once they stop the diet; since the body had been running on the fat it once had, it tries to get it back.

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Crash diets don’t take into account how insulin, carbohydrates and fat storage affect one another. By cutting calories, blood sugar is likely to drop, causing the body to be hungry and want to binge on carbs. The carb binge ultimately triggers the hormone insulin, which promotes fat storage. This can cause hunger to lead to fat storage, rather than fat burning.

The main reason it’s hard for so many people to stick to diets is because our bodies naturally resist change. Once a person becomes obese, the body adjusts to support carrying extra weight. When dieting, the body initially feels hungry, but then realizes it feels better without the extra weight and has more energy. Now the body must fight to stay this way and starts to work harder to maintain its healthier weight. This is why it is best to lose weight gradually, at a slower pace, rather than crash dieting for quick weight loss. Gradual weight loss will give the body time to adjust, and will keep it from over-working and becoming stressed.A crash diet is one of the fastest ways to lose weight. It restricts calorie intake and is good for short-term weight loss. Jesse Feder, Clinical Dietitian at the Memorial Regional Hospital South, says, “A 7-day crash diet is when someone drastically changes their diet by reducing their caloric intake significantly. For example, if you typically have 2000 calories a day, a crash diet may have you eating 1000-1200 calories a day.”

But being on a very low-calorie diet for a long period may lead to eating disorders, compromised immunity, hair loss, and irregular menstruation (1), (2).

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However, there’s a way to crash diet safely for an upcoming event. Check out the 7-day crash diet plan, safety, and risks. Read on!

A crash diet is a dieting method for shedding pounds in less time. It is a restrictive or a very low-calorie diet focused on rapid weight loss.

A crash diet is not meant for long-term weight loss. The results of a crash diet are short-lived, and you will gain the pounds right back if you do not eat healthy and workout. However, for an occasion right around the corner, you may try a crash diet. Here’s a list of popular types of crash diet. 

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The Master Cleanse may help you lose 10 pounds in a week. It includes vitamin C-rich lemon juice, two to three teaspoons of maple syrup, and a pinch of cayenne pepper.

Cons – All you can drink is lemonade. It is known as the mono diet. You may feel extremely hungry and experience nausea, irritability, and mood swings.

Juicing is a great way to be on a liquid diet without compromising on nutrients. Consume dietary fiber-rich and vitamin C-loaded fruit juices that may flush out toxins and rejuvenate your body (3). It is also good for the skin (4).

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The cabbage soup diet is a nutritious soup diet made mainly with cabbage and other veggies. All you have to do is consume this soup to lose water weight quickly and slim down.

The grapefruit diet involves consuming half a grapefruit and other healthy foods in every meal. It may aid in quick weight loss without compromising on health (5).

Cons – Consuming grapefruit for every meal may cause nutritional deficiency and tooth enamel erosion, and it can be super challenging to eat only one type of fruit (6).

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The Hollywood diet has been popularized by Hollywood celebs and claims to cause a weight loss of 10 kg in just 48 hours. All you have to do is drink an herbal mix called “Hollywood diet, ” which is available in supermarkets and online. 

Cons – It is not doctor-approved. Your body may react to the herbs in the mix, and just drinking this mix will make you irritable and compromise on immunity.

This diet requires you to consume chicken soup for seven days. You may add veggies of your choice to enrich the soup with vitamins and minerals. You may also have freshly pressed fruit juice as a snack.

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Clearly, crash diets are nutrient-deficient diets, but they aid in quick weight loss in a short period. If you want to try it, do it for three