Crash diets are safe if done for one to two days. Sometimes, doctors recommend crash diets to people who need to lose weight quickly for surgery.
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 yogurt, home-baked veggie chips with yogurt dip, and green tea.
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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.
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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.
If you crash diet safely, you can reap the following benefits.
- Causes quick weight loss
- 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.
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
- Anxiety
- Depression
- Muscle loss
- Slowed cell and organ function
- Compromised immunity
- Impaired brain function
- Weak bones
- Poor attention
- Hair loss
- Skin problems
Crash diets are the quickest way to lose some pounds quickly, but they can turn out to be extremely dangerous if misused.