7 Things You Should Never Keep In Your Fridge & Why? | Dn. Tehreem Zafar

A crash diet is a quick eating strategy that promotes rapid weight loss in under two weeks. People who wish to lose those extra pounds for special occasions like weddings, parties and so on frequently follow the diet because it substantially reduces caloric intake.

A crash diet is a weight reduction plan that helps you lose extra weight quickly. It is a strict and extremely low-calorie diet plan designed to help people reach short-term weight loss goals. However, it is not suggested for use in long-term weight loss plans.

Crash diet results are transient, and if you don't maintain a healthy diet and regular exercise routine, you'll quickly put the weight back on.

Despite the fact that it can produce the desired outcomes in just a few days, it's not suggested to perform it frequently.

When a person is on a crash diet, they choose low-calorie foods, and when their body is completely depleted of energy, it begins to use its fat reserves as fuel to carry out essential functions.

Following a crash diet frequently cause nutrient depletion, eventually weakening you.

1. Crash Diets: Do They Work?

Crash diets don't work, to put it simply. A crash diet can help you lose weight rapidly, but it won't help you keep the weight off in the long run. In actuality, most people who crash diet end up gaining weight back because they tend to go back to their former eating patterns.

Ultimately, due to the detrimental effects, it has on both your mental and physical well-being crash dieting is never advised as an effective method of weight loss.

 We'll go over some of the causes why you should stay away from crash diets and opt instead for sustainable, healthy weight loss techniques in the paragraphs below.

2. Reasons To Stay Away From Crash Diets

What might occur if you decide to do a crash diet? It involves more than just frequent hunger pangs or rapid weight loss. There are more ways in which it might harm you.

Discover what might happen to you if you don't provide your body with the food it requires to function normally by continuing to read.

• Reduces The Metabolic Rate

High metabolism is essential for weight loss, hence the major characteristic of a crash diet is that it slows your metabolic rate. Because prolonged, intensive dieting causes more muscle breakdown. Reduced muscle mass lowers metabolic rate and calorie expenditure.

If your metabolism is high, you'll burn more calories even when at rest. However, our body will slow down the metabolism if we follow an extremely low-calorie diet in order to conserve energy.

When trying to reduce weight, having a slower metabolism results in burning fewer calories while at rest.

•          Losing Water Weight / Dehydration

Have you ever pondered why certain diets, such as juicing, result in such rapid weight loss? It's because you're shedding water weight, which is not the best way to lose weight over the long term.

Long-term weight loss does not depend on the body's ability to eliminate water rather it does rely on its ability to burn fat.

 Glycogen deposits bond with water & are used up more quickly than fat cells are able to release water. The post-crash diet will help you replace lost water and glycogen, and it will also cause rapid weight gain.

The main risk of such a diet is dehydration, which manifests as a terrible headache and many more problems.

•          Hair And Skin

Long-term crash dieting causes a deficiency in crucial minerals and vitamins that the body needs to function.

 This harms the health of your skin and hair; depriving them of nutrients causes them to look rougher, fall out more frequently, and get pale and dry.

•          Immune System 

Crash dieting will deprive you of vital nutrients, which might damage your immune system. You're more prone to sickness if your immune system is compromised.

 Total fat restriction can also prevent you from obtaining the crucial fat-soluble vitamins A, D, E, and K. These vitamins are essential for boosting the immune system. A lack of them can also cause other illnesses.

•          Mood Shifts

Your mood may be affected by not getting sufficient calories throughout the day; you may feel down, angry, and find it difficult to concentrate. To put it another way, you might always be hungry which is unpleasant to be around!

3. Crash Diet Alternatives

Try to provide yourself ample time with regular, sensible weight loss objectives rather than subjecting yourself to the stress and dangers of a crash diet.

You will have a better chance of achieving a more fit and healthier appearance over the long term with longer-term lifestyle adjustments while avoiding the stress of restricting yourself to healthy food.

Instead of crash dieting, try these simple activities to boost your health: 

1. Consume less processed food and less sugary foodstuff.
2. Increase your intake of lean protein.
3. Eat a diet high in fruits, vegetables, nuts, legumes, and whole grains as your goal.
4. Try to Reduce levels of stress, anxiety and depression.
5. Trans-fat foods should be avoided, but choose healthy fats instead.
6. Boost dietary soluble fibre intake
7. Your metabolic rate will remain greater if you maintain a regular level of physical activity, in addition to the enormously beneficial effects exercise has on your mental health.
8. Find an activity you like to do for exercise, and try to incorporate that into your everyday routine. Building muscle through weightlifting is believed to burn more calories than fat.
9. Try to reach your daily goal of 10,000 steps.
10. Eat healthy to be healthy.