How crash dieting can work for you and 4 powerful ways to lose weight fast
We have been taught that in order to achieve long term, sustainable weight loss your approach should be slow and steady, but sometimes slow and steady will not do.
Before I dive into defining 4 of the most powerful ways to lose body fat fast, let’s first give this article some context.
A ‘Crash Diet’ is not a defined term but for the purpose of this article when I refer to a crash diet I am referring to a diet that is lower than the calories needed for your BMR (Base Metabolic Rate - the amount of calories you need for your body to function).
Your BMR is generally half to two thirds of what is referred to as your TDE (Total Daily Expenditure - the total amount of calories you need each day to operate as a fully functioning and cohesive human being undergoing day to day tasks such as working, exercising, moving around in your normal day). If you eat your TDE calories every day you will feel good, energised, satisfied and your body shape will stay exactly the same.
When we put together nutrition programmes for clients that want to lose fat, we work from the TDE figure. A good rule of thumb is to drop your daily calories 10-20% below that of your TDE and by doing so you will achieve slow, steady weight loss, whilst maintaining lean muscle tissue (as long as your protein consumption is optimal) and this is what we always recommend.
Will a crash diet make you lose weight? Yes
Will a crash diet make you thinner? Yes
Will a crash diet negatively affect your health? If done correctly and for a short period of time (3 weeks max) No
Would I recommend a crash diet? No, but sometimes people have a certain body composition and/or health goal(s) that do not have time to wait for the slow, steady approach.
Even though crash diets can achieve short term weight loss they can have a damaging effect on long term results. The problem exists when people use crash diets in an attempt to achieve long term weight loss, which unfortunately is the main reason people crash diet.
Here at FITISM we would much prefer clients to undergo nutrition programmes that achieved fat loss over a longer period of time. For most folks I am not talking years, I am really just talking a few months - 90 days for most people is long enough to see body composition changes.
There is an indisputable law when it comes to fat loss called thermogenics. Thermogenics means to produce energy through heat, which gives rise to your BMR as discussed earlier in this article. In a nutshell the law dictates that if you expend more energy than you consume, you will lose weight. To identify your specific TDE seek out a professional to help, before being able to calculate a 10-20% TDE deficit. I emphasise that this is just the first step in what can be a complex journey but this is the fundamental step. If however, you have been eating in a deficit for some time now and your progress has stagnated you could be experiencing something called metabolic adaptation - your body has adapted to the calorie deficit. If you are experiencing this seek out a professional who can help you break through.
When it comes to fat loss and especially fat loss while holding onto your muscle tissue, protein consumption is crucial. If you do not consume the correct levels of protein or undergo strength training to elicit lean muscle tissue development, you will not achieve a desirable body shape as you lose weight. Just google ‘skinny fat’ and you will understand what I am talking about. As a general rule, aim to consume two grams of protein per kilogram of body weight. For example, I weigh 90kg so my daily protein target is 180g.
Do not be scared of fats. They are very important for many functions in the body including helping you look great. Aim to consume 30% of your total daily calories as fat with one fat exception - trans fats. Trans fats or trans-unsaturated fatty acids are commonly found in vegetable fats for use in margarine, processed foods, baked foods and fast food. They have no place in the human diet. Much of the fats you consume will be consumed naturally from your proteins, however good sources include nuts, seeds, fish, unheated-olive oil.
Carbohydrates have been given such a bad reputation over the last 20 years but as it turns out they are not so bad after all. Just as long as you do not eat too many off them. Once you have consumed your proteins for the day and got your fats at 30% of your total daily calorie intake the rest of your calories should come from carbohydrates. I personally like to avoid bread for the simple reason I find it impossible to eat in moderation. I go for vegetable sources first, oats second and then starchy sources like sweet potatoes, new potatoes, rice and pasta third.
In summary there are certain rules that never change when it comes to eating for body composition. However, human beings are complex. Mentally, emotionally and physically, everyone has different goals, with different time frames that could justify crash dieting. And with that said, crash dieting can work, can achieve a short term goal and when done correctly will not have a negative effect on your health. However crash dieting should never be your ‘go to’ solution of choice. Crash dieting over prolonged periods of time will have a negative effect on all types of systems and functions in your body which is why I would never recommend it if you do not need to.
Slow and steady always wins the race.
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