Crash dieting is one of the most popular methods of losing weight. Many people prefer a crash diet course over any other weight-loss program because it does not take up any time or serious effort and yields the desired results much faster than any other program. It is simpler than most diet plans because it only involves a drastic cutback on your natural daily diet. You only eat the amount you need to live, and not more. As a result, you stand to lose those extra pounds in a matter of days. But scientifically, a crash diet poses serious health risks.

You might have heard many crash diet success stories. But do you know what exactly happens when you follow a crash diet plan? Chances for your body to be devoid of energy and essential nutrients are high. Here are some nutrients that every woman needs. Crash dieting might yield the desired results in a short time, but it will adversely impact your body in the long run.

If you opt for quick weight loss with crash dieting, you will be semi-starving your body so that it burns up all those unused calories. However, this is not a healthy way to lose weight. 

Crash Diet - Not a Healthy Way to Lose Weight

Don’t Follow These Crash Diet Tips for Rapid Results

Some may advise you to follow the fastest crash diet methods for quicker weight loss. Make sure that you don’t follow this type of advice because it might turn out to be harmful to your body. Some examples of popular crash diet trends are given below.

Crash Diet Trends

  • Avoiding carbohydrates completely and increasing your intake of protein
  • Skipping important meals of the day like breakfast
  • Following a strict liquid diet
  • Avoiding fats and oils completely
  • Starving followed by binge-eating
  • Gaining weight rapidly and then losing it within a few weeks

If someone gives you suggestions similar to the above, it is best to avoid them!

Risks of Extreme Dieting or Going on a Crash Diet

  1. The primary factor is that a crash diet is not a nutritionally balanced diet. As you eat a bare minimum, your body slows down its metabolism, leaving you weak and unhealthy.
  2. Cutting back on most of the food items available implies that you might suffer from a lack of important nutrients, including vitamins and minerals, not to mention carbohydrates which provide calories.
  3. As you eat less, your body will be reluctant to burn enough calories. So you might actually lose your ability to burn calories in the long run. This is one of the drawbacks of what are called, “effective crash diet plans.”

Effective Crash Diet Plans - May Not Help

  1. Most people availing of crash diets fall prey to the “yo-yo” effect, which is a weight-loss trap. Yo-yo dieting is also known as “weight cycling.” As your body goes through rapid weight loss, it will gain more in double the time once you are through with the crash diet course. This is because your body wants to compensate for the loss by storing up again quickly. So, as soon as you start eating normal diets, you will gain weight fast. This is an impact of crash diets on metabolism.
  2. Crash diets can also lead to eating disorders, including bulimia and anorexia nervosa, thereby resulting in serious health deterioration. This may affect the internal functioning of the organs as well.
  3. As your body receives less food, you tend to get mood swings. Are you facing mood swings? Get control of your life now! You get irritated easily and feel lethargic all the time, which in turn, can lead to a lack of concentration on work/studies. While you might lose weight after all, it will neither be permanent nor a healthy natural process.

Risks of a Crash Diet - Irritation at Work


More Health Consequences of Crash Dieting… 

In addition to the demerits of a crash diet we have seen above, there are more severe health consequences of a crash or extreme dieting. Take a look at them!

  • Crash dieting can result in the formation of gallstones in the gallbladder. You might have heard that the gallbladder is a small organ located below the liver.

Gallstones - Possible Consequence of Crash Diet

  • Extreme diet plans can cause the “Rebound Effect.” Do you know what it is? Let us explain…

When you lose weight very rapidly by following a crash diet, it is extremely challenging to maintain that weight. Even though you think you are trying to lose weight, your body assumes that you are starving. Therefore, as a protective mechanism, your body tries to slow down your metabolism. With this decreased metabolic rate, your body finds it difficult to lose weight. This is because, to maintain proper weight, a normal metabolic rate is essential. When you begin taking more calories when your body’s metabolism is slow, you will put on weight quicker than before. The result is that people on crash diets gain weight faster than before. In fact, they put on more weight than they have lost!

Hope you have now got the hang of the “Rebound Effect!” These are some of the dangers of rapid weight loss diets.

Rebound Effect

  • When you suddenly lose a lot of weight, a part of that weight could be “lean body mass,” which is muscle and bone tissue weight. But the weight you must lose should be from the fat in your body. In the long run, the overall loss of lean body mass is detrimental to your health. So, these are a few of the long-term effects of crash diets.

Balanced Alternatives to Crash Dieting 

You might have the question, “If not crash diet, then what?” in mind. Yes, we have the answer to your question. There are certainly better ways to lose weight than following a crash diet. Gradual and steady weight loss is the key to success! Let’s take a peek at some sustainable weight loss methods.

  • Ensure you have a well-balanced diet involving a lot of fruits, vegetables, and other food items containing fiber. Fiber is crucial for your gut health, which in turn, enhances your body’s metabolism.

Sustainable Weight Loss Methods

  • Long gaps between meals are to be avoided, especially by skipping crucial meals like breakfast. Here are some healthy breakfast ideas for weight loss. Do you know why you must not have long gaps between meals? Because the body feels it needs to store up as much as possible whenever it gets food after long gaps. You should never keep your body hungry for long, but you must keep it satiated at regular intervals. This is one of the balanced alternatives to crash dieting.
  • Eating should be an activity that you enjoy. So, concentrating on your food is recommended while you eat. Any other activity at mealtime will not help your cause. This is the reason why doctors suggest “mindful eating,” where you focus on the food you eat without doing other activities, such as scrolling through your phone or watching TV.
  • Even though there are lots of healthy diet options for beginners, it is wise to check with one’s doctor or healthcare provider before following any diet plan. The balanced alternatives listed here can assist you in your weight loss journey instead of proceeding with any crash diet plan.

Healthy Weight Loss

Reap the Benefits of Regular Exercising 

Instead of going on a crash diet, do your body a favor by altering your lifestyle a bit. In addition to the balanced diets you have, exercising regularly can do wonders for your body and mind. We understand that it’s sometimes hard to find the motivation to exercise. Do you know why your brain never wants you to exercise?

Working out is essential not only for weight loss but also for the proper functioning of the body. Exercising releases the feel-good hormones known as “endorphins” in the body. Have you noticed that your mood is better after hitting the gym? Now, that’s the endorphins secreted in your body while you were working out! Even the best crash diet for quick weight loss is nothing compared to a changed lifestyle with nutritious diets and regular exercising. 

Regular Exercise

Sleeping Well Can Aid Weight Loss

Yes, that’s absolutely true! If you wish to lose weight, have a peaceful night’s sleep. Sleeping for 7 to 8 hours at night is crucial for all body functions. If you suffer from sleep deprivation, your body and mind will find it difficult to function during the day. Metabolism will not happen as it should. Have you seen people on night shifts putting on weight pretty quickly? There lies your answer! 

It means that sleeping well at night can help you lose weight. And, both the quality and quantity of sleep are important. Therefore, make sure you get your beauty sleep every night. 

Good Sleep for Weight Loss

However, sleep is not the only factor affecting weight loss; it’s just one of the factors. When you combine a nutritious diet with regular exercise and proper sleeping patterns, you can reap the benefits of them pretty quickly. A lifestyle filled with these three is one of the healthy crash diet alternatives!

No Crash Diet – Make It Your Mantra!

Say No to Crash Diet

Now that you have seen the nutritional pitfalls of crash diet plans, you will understand the significance of a healthy lifestyle for meeting your weight loss goals. Say no to crash diets for rapid weight loss and embrace healthy diet and exercise plans for gradual weight reduction. Have a safe and happy weight loss journey!