Crash diet
Encyclopedia
A crash diet is a diet
which is extreme in its nutritional deprivations, typically severely restricting calorie
intake. It is meant to achieve rapid weight loss
and may differ from outright starvation
only slightly. It is not meant to last for long periods of time, at most a few weeks. Importantly, the term specifically implies a lack of concern for proper nutrition
. Crash diets are also known as "fad diets" and are often seen as quick fix solutions. Contrary to the belief of many who start this sort of diet, this form of dieting is neither healthy nor largely successful in achieving long term weight loss as it provokes a slow down of the body's basal metabolic rate
- the body seeks to conserve every calorie and so weight loss becomes increasingly difficult . While some initial weight is often lost, the weight is usually regained quickly in the weeks that follow, as the individual reverts to their original pre-crash diet. It often becomes a vicious cycle in which the weight that is regained in often more than the starting weight, causing the dieter to revert back to the crash diet, lose weight, regain the weight, and so on and so forth .
results from the long-term imbalance
of energy intake and energy expenditure, where more calories are consumed than used in the body . The rising rates of obesity in North America is of great concern. In the United States, 1 out of 3 adults are obese, whereas in Canada 1 out of 4 adults are obese . Obesity is associated with many negative health implications such as higher risks of type 2 diabetes, coronary heart disease
, hypertension
, cancer
, and premature death . As obesity has physical and psychological implications, it also affects the economy with the financial burden of this disease. The economic burden of obesity in Canada has been estimated to range from $4.6 billion to $7.1 billion annually, due to direct medical costs such as preventive, diagnostic, and treatment services related to obesity, and indirect costs value of income lost from decreased productivity, restricted activity, absenteeism
, and bed days . Many of those who struggle with their weight often look for a quick fix diet solution. With all of the diet pills, books, and programs that exist these days, it's often hard to determine which programs actually work and which ones are detrimental to one's health. In a 2004 survey conducted by the U.S. Federal Trade Commission
, it found that 40% of the ads for weight loss products or plans made at least one representation that was almost certainly false, and 55 per cent made at least one representation that was very likely to be false
stores are the first to be broken down as they can easily yield glucose
molecules, which is the body's preferred energy source. Amino acids from body protein
can then be broken down to make glucose. Eventually, once glycogen stores have been depleted and the protein available in the body that is not vital for survival has been utilized, fat tissues
are then broken down to release triglycerides for energy. The amount of glycogen stored in the liver can range from 60 – 120 grams and the amount stored in muscle mass can range from 200 – 500 g . This can equate to 6 pounds of excess water stored in the body, but varies with individuals. Protein also holds water, about four times its weight. Therefore, once protein sources are utilized for energy, there will be also be corresponding loss of fluid. A loss of glycogen fluid along with protein fluid can result in some dieters losing between ten and thirty pounds in weight fairly quickly .
When individuals go on these crash diets, they are motivated initially due to the rapid weight loss that occurs. Although weight loss does occur, water weight is lost through the reduced glycogen stores and not the typically fat loss that individuals often strive for . In order to lose 1 pound of fat, a caloric deficit of 3500 kcals has to be made. Eventually the ability to rapidly "lose weight" diminishes due to numerous factors. A vicious cycle often exist for dieters who go on these crash diets. It is often known as yo-yo dieting
, which is the repeated loss and regain of body weight due to dieting. Diets often cause caloric deficits, resulting in weight loss in the initial start of the program due to the use of glycogen, protein, and fat stores. However, eventually metabolism
begins to slow down to preserve the energy stores that are left in the body. This is caused by the numerous factors, such as the hypothalamus
detecting changes in fat stores and thus lowering metabolism to replenish the fat lost . As lean body mass is also broken down to supply protein, the loss of muscle mass further accelerates the decline in metabolism, as muscles are energy utilizing organs. Eventually the individual reaches a weight loss plateau, loses motivation as rapid weight loss is no longer occurring, and thus returns back to their normal eating habits . As normal dietary habits are resumed, the weight that was lost is often regained quickly, and even more. As the caloric intake increases along with carbohydrate
consumption, glycogen stores become replenished and thus the water weight. Since the basal metabolic rate is now lower than the rate at the initial start of the diet in the individual, further weight gain occurs as the body is "less efficient" than it was before in burning calories. Studies have proven that weight is readily regained at a much faster rate than it was lost. With the rapid regain in weight, eventually the dieter may find a new crash diet to try or a new gain in confidence, thus resulting in the vicious cycle seen below. With repeated bouts of starvation, it results in faster and more significant lowering of the basal metabolic rate, and thus weight being regained faster .
Crash diets are low caloric diets that often include some gimmick to attract consumers that desire a "quick fix" solution. Along with the vicious cycle that is seen, crash diets can have negative implications for one's health, especially if carried over the long term due to the avoidance and elimination of food groups
. Depending on the diet, negative health effects can include malnutrition
, electrolyte imbalances, negative side effects, and increased susceptibility to chronic conditions such as osteoporosis
. Side effects include nausea
, diarrhea
, lethargy, headaches, dehydration
, and much more.
emphasizes that long-term weight loss is a product of changing our behavior, good nutrition and physical activity. In its model, it emphasizes the components: Think Smart, Eat Well, and Move More.
Safe weight loss is considered to be no more than 1-2 pounds per week. A single food or meal does not make or break a healthful diet, as all foods can fit into a healthy diet when consumed in moderation
and the appropriate portion size
. Along with the health benefits of physical activity, such as promoting a feeling of well-being and reducing the risk of chronic diseases, it can help manage weight and helps offset the lowering of the metabolic rate that occurs with reduced caloric intakes. The key to healthy weight loss is healthy eating and physical activity.
Dieting
Dieting is the practice of eating food in a regulated fashion to achieve or maintain a controlled weight. In most cases dieting is used in combination with physical exercise to lose weight in those who are overweight or obese. Some athletes, however, follow a diet to gain weight...
which is extreme in its nutritional deprivations, typically severely restricting calorie
Calorie
The calorie is a pre-SI metric unit of energy. It was first defined by Nicolas Clément in 1824 as a unit of heat, entering French and English dictionaries between 1841 and 1867. In most fields its use is archaic, having been replaced by the SI unit of energy, the joule...
intake. It is meant to achieve rapid weight loss
Weight loss
Weight loss, in the context of medicine, health or physical fitness, is a reduction of the total body mass, due to a mean loss of fluid, body fat or adipose tissue and/or lean mass, namely bone mineral deposits, muscle, tendon and other connective tissue...
and may differ from outright starvation
Starvation
Starvation is a severe deficiency in caloric energy, nutrient and vitamin intake. It is the most extreme form of malnutrition. In humans, prolonged starvation can cause permanent organ damage and eventually, death...
only slightly. It is not meant to last for long periods of time, at most a few weeks. Importantly, the term specifically implies a lack of concern for proper nutrition
Nutrition
Nutrition is the provision, to cells and organisms, of the materials necessary to support life. Many common health problems can be prevented or alleviated with a healthy diet....
. Crash diets are also known as "fad diets" and are often seen as quick fix solutions. Contrary to the belief of many who start this sort of diet, this form of dieting is neither healthy nor largely successful in achieving long term weight loss as it provokes a slow down of the body's basal metabolic rate
Basal metabolic rate
Basal Metabolic Rate , and the closely related resting metabolic rate , is the amount of daily energy expended by humans and other animals at rest. Rest is defined as existing in a neutrally temperate environment while in the post-absorptive state...
- the body seeks to conserve every calorie and so weight loss becomes increasingly difficult . While some initial weight is often lost, the weight is usually regained quickly in the weeks that follow, as the individual reverts to their original pre-crash diet. It often becomes a vicious cycle in which the weight that is regained in often more than the starting weight, causing the dieter to revert back to the crash diet, lose weight, regain the weight, and so on and so forth .
Obesity and the Diet Industry
ObesityObesity
Obesity is a medical condition in which excess body fat has accumulated to the extent that it may have an adverse effect on health, leading to reduced life expectancy and/or increased health problems...
results from the long-term imbalance
Energy balance (biology)
In biology, energy balance is the biological homeostasis of energy in living systems. It is measured with the following equation: Energy intake = internal heat produced + external work + storage. It is also an aspect of bioenergetics, concerning energy flow through living systems.It generally uses...
of energy intake and energy expenditure, where more calories are consumed than used in the body . The rising rates of obesity in North America is of great concern. In the United States, 1 out of 3 adults are obese, whereas in Canada 1 out of 4 adults are obese . Obesity is associated with many negative health implications such as higher risks of type 2 diabetes, coronary heart disease
Coronary heart disease
Coronary artery disease is the end result of the accumulation of atheromatous plaques within the walls of the coronary arteries that supply the myocardium with oxygen and nutrients. It is sometimes also called coronary heart disease...
, hypertension
Hypertension
Hypertension or high blood pressure is a cardiac chronic medical condition in which the systemic arterial blood pressure is elevated. What that means is that the heart is having to work harder than it should to pump the blood around the body. Blood pressure involves two measurements, systolic and...
, cancer
Cancer
Cancer , known medically as a malignant neoplasm, is a large group of different diseases, all involving unregulated cell growth. In cancer, cells divide and grow uncontrollably, forming malignant tumors, and invade nearby parts of the body. The cancer may also spread to more distant parts of the...
, and premature death . As obesity has physical and psychological implications, it also affects the economy with the financial burden of this disease. The economic burden of obesity in Canada has been estimated to range from $4.6 billion to $7.1 billion annually, due to direct medical costs such as preventive, diagnostic, and treatment services related to obesity, and indirect costs value of income lost from decreased productivity, restricted activity, absenteeism
Absenteeism
Absenteeism is a habitual pattern of absence from a duty or obligation. Traditionally, absenteeism has been viewed as an indicator of poor individual performance, as well as a breach of an implicit contract between employee and employer; it was seen as a management problem, and framed in economic...
, and bed days . Many of those who struggle with their weight often look for a quick fix diet solution. With all of the diet pills, books, and programs that exist these days, it's often hard to determine which programs actually work and which ones are detrimental to one's health. In a 2004 survey conducted by the U.S. Federal Trade Commission
Federal Trade Commission
The Federal Trade Commission is an independent agency of the United States government, established in 1914 by the Federal Trade Commission Act...
, it found that 40% of the ads for weight loss products or plans made at least one representation that was almost certainly false, and 55 per cent made at least one representation that was very likely to be false
Crash Diets and the Vicious Cycle
When energy intake is not sufficient to meet the body's requirement, its stored energy is utilized. GlycogenGlycogen
Glycogen is a molecule that serves as the secondary long-term energy storage in animal and fungal cells, with the primary energy stores being held in adipose tissue...
stores are the first to be broken down as they can easily yield glucose
Glucose
Glucose is a simple sugar and an important carbohydrate in biology. Cells use it as the primary source of energy and a metabolic intermediate...
molecules, which is the body's preferred energy source. Amino acids from body protein
Protein
Proteins are biochemical compounds consisting of one or more polypeptides typically folded into a globular or fibrous form, facilitating a biological function. A polypeptide is a single linear polymer chain of amino acids bonded together by peptide bonds between the carboxyl and amino groups of...
can then be broken down to make glucose. Eventually, once glycogen stores have been depleted and the protein available in the body that is not vital for survival has been utilized, fat tissues
Adipose tissue
In histology, adipose tissue or body fat or fat depot or just fat is loose connective tissue composed of adipocytes. It is technically composed of roughly only 80% fat; fat in its solitary state exists in the liver and muscles. Adipose tissue is derived from lipoblasts...
are then broken down to release triglycerides for energy. The amount of glycogen stored in the liver can range from 60 – 120 grams and the amount stored in muscle mass can range from 200 – 500 g . This can equate to 6 pounds of excess water stored in the body, but varies with individuals. Protein also holds water, about four times its weight. Therefore, once protein sources are utilized for energy, there will be also be corresponding loss of fluid. A loss of glycogen fluid along with protein fluid can result in some dieters losing between ten and thirty pounds in weight fairly quickly .
When individuals go on these crash diets, they are motivated initially due to the rapid weight loss that occurs. Although weight loss does occur, water weight is lost through the reduced glycogen stores and not the typically fat loss that individuals often strive for . In order to lose 1 pound of fat, a caloric deficit of 3500 kcals has to be made. Eventually the ability to rapidly "lose weight" diminishes due to numerous factors. A vicious cycle often exist for dieters who go on these crash diets. It is often known as yo-yo dieting
Yo-yo dieting
Yo-yo dieting or Yo-yo effect, also known as weight cycling The term "yo-yo dieting" was coined by Kelly D. Brownell, Ph.D., at Yale University, in reference to the cyclical up-down motion of a yo-yo. In this process, the dieter is initially successful in the pursuit of weight loss but is...
, which is the repeated loss and regain of body weight due to dieting. Diets often cause caloric deficits, resulting in weight loss in the initial start of the program due to the use of glycogen, protein, and fat stores. However, eventually metabolism
Metabolism
Metabolism is the set of chemical reactions that happen in the cells of living organisms to sustain life. These processes allow organisms to grow and reproduce, maintain their structures, and respond to their environments. Metabolism is usually divided into two categories...
begins to slow down to preserve the energy stores that are left in the body. This is caused by the numerous factors, such as the hypothalamus
Hypothalamus
The Hypothalamus is a portion of the brain that contains a number of small nuclei with a variety of functions...
detecting changes in fat stores and thus lowering metabolism to replenish the fat lost . As lean body mass is also broken down to supply protein, the loss of muscle mass further accelerates the decline in metabolism, as muscles are energy utilizing organs. Eventually the individual reaches a weight loss plateau, loses motivation as rapid weight loss is no longer occurring, and thus returns back to their normal eating habits . As normal dietary habits are resumed, the weight that was lost is often regained quickly, and even more. As the caloric intake increases along with carbohydrate
Carbohydrate
A carbohydrate is an organic compound with the empirical formula ; that is, consists only of carbon, hydrogen, and oxygen, with a hydrogen:oxygen atom ratio of 2:1 . However, there are exceptions to this. One common example would be deoxyribose, a component of DNA, which has the empirical...
consumption, glycogen stores become replenished and thus the water weight. Since the basal metabolic rate is now lower than the rate at the initial start of the diet in the individual, further weight gain occurs as the body is "less efficient" than it was before in burning calories. Studies have proven that weight is readily regained at a much faster rate than it was lost. With the rapid regain in weight, eventually the dieter may find a new crash diet to try or a new gain in confidence, thus resulting in the vicious cycle seen below. With repeated bouts of starvation, it results in faster and more significant lowering of the basal metabolic rate, and thus weight being regained faster .
Crash diets are low caloric diets that often include some gimmick to attract consumers that desire a "quick fix" solution. Along with the vicious cycle that is seen, crash diets can have negative implications for one's health, especially if carried over the long term due to the avoidance and elimination of food groups
Food groups
A food group is a collection of foods that share similar nutritional properties or biological classifications. Nutrition guides typically divide foods into food groups and recommend daily servings of each group for a healthy diet.-Common food groups:...
. Depending on the diet, negative health effects can include malnutrition
Malnutrition
Malnutrition is the condition that results from taking an unbalanced diet in which certain nutrients are lacking, in excess , or in the wrong proportions....
, electrolyte imbalances, negative side effects, and increased susceptibility to chronic conditions such as osteoporosis
Osteoporosis
Osteoporosis is a disease of bones that leads to an increased risk of fracture. In osteoporosis the bone mineral density is reduced, bone microarchitecture is deteriorating, and the amount and variety of proteins in bone is altered...
. Side effects include nausea
Nausea
Nausea , is a sensation of unease and discomfort in the upper stomach with an involuntary urge to vomit. It often, but not always, precedes vomiting...
, diarrhea
Diarrhea
Diarrhea , also spelled diarrhoea, is the condition of having three or more loose or liquid bowel movements per day. It is a common cause of death in developing countries and the second most common cause of infant deaths worldwide. The loss of fluids through diarrhea can cause dehydration and...
, lethargy, headaches, dehydration
Dehydration
In physiology and medicine, dehydration is defined as the excessive loss of body fluid. It is literally the removal of water from an object; however, in physiological terms, it entails a deficiency of fluid within an organism...
, and much more.
Examples of some Crash Diets
Some of the common diets that have been followed in the past are listed below.-
-
- Cabbage Soup DietCabbage soup dietThe cabbage soup diet is a radical weight loss diet designed around heavy consumption of a low-calorie cabbage soup over the time of seven days. It is generally considered a fad diet, in that it is designed for short-term weight-loss and requires no long-term commitment...
- Master CleanseMaster CleanseMaster Cleanse is a modified juice fast that permits no food. There are three parts to the regimen: each morning one drinks a 8 oz of water with 2 teaspoons of salt or a cup of herbal laxative tea; this is followed by six to twelve lemonade drinks during the day; and finally a cup of herbal...
- Grapefruit dietGrapefruit dietThe grapefruit diet, also known as the Hollywood Diet and erroneously as the Mayo Clinic Diet, is a short-term fad diet that has existed in the United States since at least the 1930s. . The diet is based on the claim that grapefruit has a fat-burning enzyme or similar property...
- Dr. Atkins' New Diet Revolution
- Blood type dietBlood type dietThe blood type diet is a nutritional diet advocated by Peter D'Adamo, a naturopathic physician, and outlined in his book Eat Right 4 Your Type. D'Adamo claims that ABO blood type is the most important factor in determining a healthy diet, and he recommends distinct diets for each blood type...
- Zone dietZone dietThe Zone diet is a diet popularized in books by biochemist Barry Sears. It advocates consuming calories from carbohydrates, protein, and fat in a balanced ratio.- Theory :...
- Cabbage Soup Diet
-
Ending the Cycle
The American Heart AssociationAmerican Heart Association
The American Heart Association is a non-profit organization in the United States that fosters appropriate cardiac care in an effort to reduce disability and deaths caused by cardiovascular disease and stroke. It is headquartered in Dallas, Texas...
emphasizes that long-term weight loss is a product of changing our behavior, good nutrition and physical activity. In its model, it emphasizes the components: Think Smart, Eat Well, and Move More.
Safe weight loss is considered to be no more than 1-2 pounds per week. A single food or meal does not make or break a healthful diet, as all foods can fit into a healthy diet when consumed in moderation
Moderation
Moderation is the process of eliminating or lessening extremes. It is used to ensure normality throughout the medium on which it is being conducted...
and the appropriate portion size
Portion control (dieting)
Portion control is understanding how much a serving size is and how many calories a serving contains. Portion control is important for weight management as the weight is defined by the total calorie intake...
. Along with the health benefits of physical activity, such as promoting a feeling of well-being and reducing the risk of chronic diseases, it can help manage weight and helps offset the lowering of the metabolic rate that occurs with reduced caloric intakes. The key to healthy weight loss is healthy eating and physical activity.