If you need to take pounds off immediately, you may consider going into a world of crash dieting. While it is usually not recommended by fitness gurus and doctors, embarking on a healthy diet crash could be the first step in weight loss
Choose Food Wisely
Because crash diets usually involve severe caloric reduction (800 to 1,200 calories a day), you need to make wise food choices to maintain energy and feed off that weight drops. Choose fresh, organic foods such as fruits, vegetables, lean meats, nuts, grains, dairy products and eggs. Avoid processed and “diet” foods, as they contain additives and preservatives that adds empty calories. If you eat so few calories a day making sure they count.
Try to eat every two to three hours, because the energy levels wane when using a very low-calorie diet. Eat breakfast, lunch, dinner and at least three snacks, try to consume about 300 calories in each meal and up to 100 calories per snack. Drink eight or more glasses of water per day to get rid of your system of toxins and promote weight loss.
Meal plans may include a cup of oatmeal and half a cup of blueberries for breakfast, then a small apple for a snack followed by a small chef salad with sugar-free dressing or olive oil and vinegar for lunch. Drink a protein shake for afternoon snack and then eat a 3 ounce piece of grilled chicken, 2 cups steamed vegetables and a small baked potato for dinner. Before bed, have a cup of low fat yogurt.
Crash Diet healthy eating
Think about your crash diet as a foray into eating healthy foods. No one should eat less than 1,200 calories per day for a long time, so plan to wean yourself from your diet around week two and return to a healthier number of calories.
If you want to continue to lose weight you should back up away from low-calorie plan, because eating an abnormally low number of calories puts your body into starvation mode, which causes it to protect themselves and not burn many calories.
But you should also avoid falling into old habits of eating junk food ,. Instead, continue to eat only whole foods, such as fruits, vegetables and lean meats, and shun processed foods
Caloric Cycling for Weight Loss
The best way to continue to see that number on the scale drop is to slowly increase the number of calories you eat per week. For example, you eat 1,200 calories for healthy, non-processed foods daily for two weeks, then eat between 1,500 to 1,800 calories a day in the third week. After 1,500 to 1,800 calorie-a-day week, back to 1,200 calories daily for a week. Remember, if you exercise you need to adjust your calorie intake accordingly to ensure you have enough energy.
It is important to remember that even if you eat more calories you should continue to eat the same food, just more of them.