How To Crash Diet Safely
Here’s how to crash diet safely:
- Choose A Crash Diet That’s “Doable”– Crash diets are emotionally taxing, but when you have so many options, choose one that is convenient for you. If only eating an apple a day is not your thing (must be supervised by a doctor), go for a soup diet that will keep you full and nourished.
- Cut Back On Refined Sugar– Avoid consuming refined sugar or foods containing it, like cake, pastry, doughnuts, ketchup, dips, candies, and chocolates.
- Snack Smart – Going on a crash diet can be easy if you know how to snack smart. Consume low-calorie, nutrient-rich foods like fruits, baby carrots, cucumber, unsalted nuts (limited quantity), half a cup of plain yoghurt, home-baked veggie chips with yoghurt dip, and green tea.
- Do It For A Limited Time– Every crash diet has a time duration, say, two days or seven days. Stick to the specified duration, and you will not overwhelm your body with low-calorie diets. If losing weight is not urgent, you can follow the 1200 or 1500-calorie diet.
- If Possible, Avoid Social Gatherings– You know what happens when you go to parties and gatherings – diet goes out the window! Hence, it is best to avoid parties. If you need to offer support to a friend or a family member (and you happen to live in the same city), carry your food or choose foods that will not throw you off your diet.
- Avoid Alcohol– Alcohol gets converted to sugar, which gets stored as fat. Also, drinking alcohol while on a crash diet may cause glucose imbalance in your body.
- Refrain From Vigorous Exercise– If you are on the Master Cleanse or Juice Diet, it is best to avoid exercising. You may do light stretching and yoga but not full-fledged cardio and strength training.
- Drink Water With Rehydration Salts – Crash dieting might require you to drink water or fruit juice frequently. Drink water with rehydration salts at least twice a day to keep your electrolytes balanced.
Note: Talk to your doctor before you start the crash diet.
If you crash diet safely, you can reap the following benefits.
Benefits Of Crash Dieting
- Causes quick weight loss
- Gives instant satisfaction
- May be good before certain surgeries (has to be approved by your doctor)
- Less costly
You must keep a few points in mind before you start crash dieting.
Things To Do Before Going On A Crash Diet
- Count the number of days you have before the special event. If it is a month away, try the Mediterranean diet and do some cardio to lose weight.
- Talk to a dietitian or your doctor, especially if you are a new mother, have undergone surgery, have a BMI over 30, are on antidepressants or any other medication that hinders weight loss, or are over 50 years.
- Stock your kitchen with foods you are going to consume in the coming week. Toss out all other “distraction foods.”
- Keep a journal. You will undergo mood swings. Writing a journal can help during those times.
But things can go quite wrong when you misuse the crash diet. Here are the side effects:
What Happens When You Misuse The Crash Diet?
Crash Diet Side Effects
It is really easy to get carried away and misuse crash diets. In that case, the following may happen:
- Eating disorders
- Slowed metabolism
- Muscle loss
- Slowed cell and organ function
- Compromised immunity
- Impaired brain function
- Weak bones
- Poor attention
- Hair loss
- Skin problems
Crash dieting for a prolonged period is unhealthy and should not be done without professional guidance. This brings us to the next topic – should teenagers crash diet? Since the crash diet gives quick results, many teenagers want to follow it. But should they? Find out below.
Should Teenagers Crash Diet?
No, teenagers should not crash diet. The ages of 13 to 19 are part of the growing phase. Going on crash diets might stunt your growth and affect your mental health. If you do need to lose weight, seek the help of a professional.
Talk to a registered dietitian and get a customized diet chart. You must also be physically active and aim to be fit and strong. Also, remember, you don’t have to fit into any size to feel beautiful and worthy. Be healthy and happy, and pursue your dreams.
Here’s the takeaway message.
Crash Diet Is Not For Long-Term Weight Loss
Crash diets are unsustainable and unhealthy. The weight that you lose is mostly water weight. Moreover, most people tend to misuse these diets, which causes health issues. We do not recommend going on an unsupervised crash diet. You must consult your doctor before trying out our sample 7-day crash diet plan.