NutritionCrash Dieting: the Best Fast Weight Loss Diet Plan

Crash Dieting: the Best Fast Weight Loss Diet Plan

Crash dieting can be captivating in many ways, offering a very fast and comparatively easy ‘fix’ to your fat or weight loss woes. The crash diets include some popular and proven weight loss methods such as the juice diet, the 7-day detox diet, the military diet, and the most infamous keto diet.

What Is Crash Dieting?

A crash (semistarvation) diet is a weight-loss diet plan undertaken on an urgent and short-term basis to achieve very rapid results. It is a proven method of losing a lot of weight too fast by limiting carbs and calorie intake. 

Crash dieting involves complete abstinence from carbs and calorie deprivation throughout the week. Research shows that a total diet replacement’ regime can help obese adults lose four times more weight than a slow-and-steady weight loss program. [1

However, according to an Australian research study, a crash diet can help you with quick fixes to your weight loss woes but not for the long term. The study shows that 71 percent of the people had gained the weight back after the rapid weight loss program. 

Changing lifestyle and regular eating habits in a shorter time frame can be a big challenge and take time, but one must consider long-term health and weight. [2]

What Is the Best Fast Weight Loss Diet?

The Juice Diet

The juice diet is a kind of diet that involves consuming only liquid juices from healthy vegetables and fruits to lose weight fast and detoxify the body. 

It is also known as a juice cleanse or juice fasting that involves drinking only juice for a specific period (ranges from 3 to 10 days). These diets are proven to lose weight rapidly within a shorter time frame. 

Most of the fruits and fresh vegetables are high in potential vitamins and minerals. Consuming juices could add extra nutrients to your body too; 

  • Boost your immune system 
  • Help you feel more energetic
  • Improve digestion by making your gut work efficiently
  • Boost your overall health and decrease the chance of chronic diseases [3]

However, juice dieting can be harmful to some people who have kidney disorders. Some juices are high in oxalate, an acid that can cause kidney stones and many other kidney issues. [4]

Juice diets are typically low in calories. Reducing your daily calorie intake can help you lose weight within a short period, but this weight loss is temporary. 

The detox diets 

A 7-day detox diet plan is a ‘clean eating program’ – eating more and more healthy fruits and vegetables to help you ‘cleanse’ substances from your body. The detox diets are usually temporary dietary interventions designed to reduce toxins from your body. [5]

A detox diet program promotes wellness and rapid weight loss by a period of fasting. During a detox diet, you need to follow a strict diet of fresh vegetables, healthy fruit, different fruit juices, and water. [6]

Five days before you start detox dieting, you need to eliminate; 

  • Consuming alcohol
  • Drinking coffee
  • Smoking cigarettes
  • Refined sugars
  • Saturated fats
  • And all types of processed foods [7]

The aim is to detox your body before you start dieting for optimum results. Following a typical detox diet plan is pretty simple and can help you cleanse your body of toxins effortlessly and lose weight fast. 

The detox diets not just help you lose weight naturally but also promote healthy skin and hair. Some of the significant benefits of a detox plan include; 

  • Rapid weight loss
  • Improves digestion
  • Promotes better liver function
  • Reduces inflammation
  • Boosts energy

The military diet 

The 3-day diet military diet (which has no actual link to any part of the military) is a rapid weight loss diet plan that can help a dieter lose up to 10 pounds in just one week.

The military diet requires you to follow a very low-calorie diet for three days and then go back to your regular eating for four days. 

Over the first three days of the diet plan, it restricts your daily calorie intake. For example; 

  • Day 01: 1,400 calories
  • Day 02: 1,200 calories 
  • Day 03: 1,100 calories 

This three-day diet plan is high in protein and pretty low in fat, carbs, and calories – meaning it will help you lose weight fast and increase your metabolism. [8]

However, the aftermath of the 3-day diet might include; 

  • Hunger
  • Irritability or difficulty in concentrating
  • Difficulty in exercising due to low energy

The diet requires you to drink only water – in fact, plenty of water. However, if you are a coffee addict, you can still drink coffee. But you are allowed to drink only black coffee (no more than five calories), please do not include milk or sugar. 

This very low-calorie diet can be very effective in helping you lose a lot of weight quickly. 

But it is difficult to predict how much weight a dieter will lose on a restrictive diet like this as everyone is different. [9]

The keto diet

The keto (Ketogenic) diet is a low-carb and high-fat diet program designed for those who need to lose weight fast. 

  • The ketogenic diet is designed to lower blood sugar and insulin level. 
  • It shifts the dieter’s body’s metabolism aside from carbohydrates to fat and ketones.
  • The purpose is to get more and more calories from protein and dietary fat and less from carbs. 

The keto diet is one of the most studied weight-loss strategies in recent years. Numerous studies have revealed that this sort of nutritional program has substantial physiological and biochemical evidence and can cause effective weight loss as well as improvement in several cardiovascular risk parameters. [10]

A ketogenic diet also reduces the plasma ratio of insulin-like growth factor binding protein 3 (IGFBP-3) in mice – along with positive effects on your metabolic syndrome plus cancer risk. [11]

Besides that, there is some indication that keto diets may have very positive effects on the dieter’s mood in overweight cases. [12]

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