Over the years an abundance of research has been dedicated to finding the quickest way to lose weight. A ‘crash diet’ is the process of reducing your calorie intake to ensure a calorie deficit to lose anywhere between 5 to 20 pounds in just a short period of time. Whilst these diets can be incredibly successful in the short term, it’s important to be fully informed starting.
Team ASU have done some research of our own on two most popular quick fix diets, ensuring your weight loss journey remains as safe and effective as possible.
Juice Cleanse Diet
This requires the dieter to only consume liquidised fruits and vegetables for up to two weeks. This diet inhibits the consumption of starch, fats, protein and overall calories. This results in an energy deficit, causing the body to burn the previously stored fat to provide energy to your body. However, it is important to focus more of blended vegetables instead of fruits due to the sugars.
- Rapid weight loss
- Reduce water retention/bloating
- Improve skin
- Detoxifies liver
- Loss of energy, dizziness and nausea
- Can permanently reduce your metabolic rate
- Nutrient deficiency
One popular form is the 5-2 diet, whereby 5 days a week you make minimal changes to your diet, and on the other 2 days of the week you restrict your calorie intake; 600 for men, 500 for women. Fasting causes a fall in your insulin levels, which prevents the body from storing energy as fat and eventually burn previously stored fat. Additionally, it mildly shrinks the size of your stomach, reducing your appetite thus food consumption.
- Weight loss
- Can eat what you want, within reason, for 5 days of the week
- Improves brain function
- Reduces the risk of heart disease, stroke and certain types of cancer
- Improve blood pressure and metabolic rate
- Improves cholesterol levels and blood-sugar control, and is anti-ageing
- Low in energy, causing headaches, dizziness and poor concentration
- Can trigger over-eating and mood swings (or as I call it, hangry)
- Nutrient deficiencies
- Can cause difficulties sleeping
Calorie Restricted Diets- Food for Thought:
Whilst they are successful in the short term, excessive counting of calories leads to you starving yourself of important nutrients. Counting points and calories can lead to an unhealthy lifestyle… For instance, if you’re calculating your points and you’re off to an event, say a friend’s birthday drinks, you will have to account for the calories/points in the glass (or five) of Prosecco. As a result, many people feel obliged to cut entire meals to have enough points remaining for the evening’s event. This consumption of empty calories starves your body of vital nutrients required for a healthy metabolism etc. In turn, you will feel tired, faint, and even nauseas; and your body starts storing fat in fear of not receiving sufficient ‘fuel’ (calories). Pretty counter-productive, right?
This is why they have the reputation of ‘crash’ diets as they are unsustainable and will often lead to the dreaded yo-yo effect. Therefore, if you’re preparing for an event in the near future you can conquer those crash diets and achieve a goal. However, when striving for long term steady weight loss then these diets are not the direction to take. Instead, focus on fuelling your body with nutrient-rich foods for a balanced diet and increase your exercise regime for slow but maintainable weight control. Good health should be seen as a lifestyle, not a phase.
Love and Passion,