What is a crash diet, how many calories can I eat and how fast can I lose weight? Learn more!
Definition: What is a crash diet?
In colloquial language, a crash diet means a strict reduction diet to lose weight quickly. Whereby fast of course is to be understood relatively. Because weight loss is not only dependent on diet. However, initial weight, age, gender, predisposition, stress and of course physical activity also play a role. Diet programs that promise to lose a certain number of kilos in a certain period of time are frivolous.
Fasting And Crash Diets - What Is The Difference ?
In contrast to therapeutic fasting or a detox cure, the aim of a crash diet is not to detoxify the body, but to lose weight. A crash diet also allows more calories. In addition, sport provides for a higher calorie consumption, while during fasting only relaxation exercises are on the program.
How does the crash diet work?
The best known crash diet is the Formula diet. You'll eat mainly touchable shakes and follow a strict diet plan. The concept is proven: Doctors recommend low-calorie formula diets for obesity at the beginning of a longer weight loss program. Because a quick tumbling of the pounds can motivate to hold out a diet over the planned duration.
The advantage of this concept is that you can be sure to consume all important vitamins and minerals despite the low food intake. Be critical with diets where only yoghurt or quark is on the menu for three days or seven days. Because in this way your body does not receive all the necessary nutrients. Cabbage soups provide many vitamins, but can put a strain on the stomach in large quantities. Only a renouncement of meat is again no guarantor for slimming.
Find out more about the consequences of vitamin deficiency here.
How long does a crash diet last?
A crash diet can last three, seven days or up to twelve weeks if it is a formula diet. After three weeks, however, a Formula diet requires medical attention.
How many calories should I take at least, how many maximum to me?
While you only consume 300 to 500 calories a day when fasting, a Formula Diet recommends a minimum of 800 and a maximum of 1,200 calories a day. This minimum daily amount is necessary to supply the organs. If the calorie intake is too low, the body interprets it as a warning signal and reduces the metabolism, so that the basal metabolic rate decreases. You should consume a maximum of 1,200 kcal a day if you want to lose up to one kilo a week. However, there is no guarantee for this. The calculation is based on an average daily requirement of 2,000 kilocalories. You gotta save 7,000 kcal to lose a kilo of fat. While you can save about 5,600 calories with your diet, you can burn an additional 1,400 calories with three 45-minute exercise sessions a week.
Crash Diet Concept
During the first phase of a crash diet with drinking food, you drink Slim Vegan or Slim Fruity (308/278 calories) for over three weeks in the morning and evening. At noon you will have a full meal of 300 to 600 calories. In between, fruit or vegetables in the form of raw vegetables (approx. 100 grams) are allowed twice a day. Low-calorie recipes including shopping lists are provided by the Drink Food Diet Plan.
From the fourth week onwards, phase 2 follows: stabilization through a change in diet by replacing one meal a day with a shake.
What's in the Formula Diet Drinking Food?
The recipe of diet shakes is different. According to the diet regulation, each diet shake must contain certain nutrients. These include vitamins and minerals as well as fibre, protein, carbohydrates and fat in a balanced ratio. Most diet powders are based on soy protein with added vitamins and minerals. Other diet shakes such as Drink Slim contain fruit, vegetables, oats and milk, and therefore do not require artificial vitamins and soya. Certain dietary fibres such as psyllium husk and inulin can support satiation in addition to a high proportion of vegetable protein. Vegan slimming shakes provide vegetable protein from peas, sunflower seeds and walnuts.
How much sport is necessary for crash diets?
A crash diet can be usefully supplemented with endurance sports or light strength training. Three sports units per week, such as 30-45 minutes jogging, Pilates or swimming, supplement the diet sensibly. However, the speed and duration of the sports units should be adapted to your individual fitness. Walks of one and a half hours can replace a sports unit. A pedometer is also helpful: 5,000 steps per day is a good value at the beginning, which you can later increase to 10,000 steps. But here, too, the following applies: Get medical advice on how much sport and exercise makes sense for your individual fitness.
When should you not perform a crash diet?
You should not follow a low-calorie diet:
- with underweight
- during pregnancy
- in case of diabetes, kidney or liver diseases and other illnesses only after consultation with your family doctor
We always recommend that you consult your family doctor before starting a formul diet. Medical care is medically necessary if you wish to follow a Formula Diet for a period longer than three weeks.
How many kilos can I lose?
How many kilos you can lose per week depends among other things on your weight, age, sex, height, movement and genetic disposition. Nutrition is therefore only one factor. You may well weigh one or two kilos less after a week - or even a pound. Note, however, that one kilo on the scale does not correspond to one kilo of fat. Especially at the beginning you lose a lot of water by reducing the carbohydrates. Besides, you'll lose muscle mass if you don't do weight training. If you don't lose weight or weigh more pounds, seek medical advice. Certain chronic diseases such as Hashimoto can also be the cause of obesity.
With crash diet slimming long term? Weight loss in studies
If you are severely overweight, you should combine the crash diet with a change in diet, exercise and behavioural therapy. Studies on a formula diet with drinking food are not available. However, studies with comparable programmes showed that test persons were able to maintain their weight in the long term.
A Danish study from 2017 came to the conclusion that even after three years the weight loss due to a formula diet of about ten percent remained stable among the participants.
In an Oxford University study of 2017, a formula diet combined with three sports units per week resulted in an eleven percent weight loss after twelve weeks in older obese people. With an initial weight of 100 kilograms, this corresponds to eleven kilograms, i.e. a decrease of just under one kilogram per week. A comparison group that received a low-calorie mixed diet lost only 5.1 percent of their body weight.