Fat loss Crash Diet , How to compile and follow the regime?
It’s time to get acquainted with the details of the RFL diet. Below you will see a short version of how such a regime is compiled and how it is followed. This diet promises weight loss in the range of 4.5-9 kg, of which 1.8-3.2 kg of fat within two weeks.
Table of Contents
What does Fat loss Crash Diet involve?
In short, this is an extremely low-calorie diet in which the daily intake is about 600-800 calories. The main source of food is non-fat protein. In addition, it includes a small amount of carbohydrates and fats, as well as a more or less unlimited amount of vegetables.
And now, in more detail.
First step First
you need to determine which category (from 1 to 3) you fall into, because depending on this, the duration of the mode, charging, breaks and other details are determined. To do this, look at the table below and see exactly where you fall.
Category |
Men, percentage of | women, percentage of fat |
| 1 | 15% or less |
24% or less |
| 2 | 16 – 25% | 25 – 34% |
| 3 | 26% or up | 35% or up |
The percentages are indicative. If you are a man with 26% fat, just join the second category. Similarly for others.
Second step
Protein intake should now be determined. According to the category you fall into according to the first table, see how much protein you need. The values are in grams of protein for lean body mass (LBM), ie. your weight WITHOUT fat. For example, if you are 20% fat, then multiply your weight by 1-0.2 = 0.8. If you are 35% fat, then multiply your weight by 1-0.35 = 0.65.
| Category | Inactive | Aerobic training | Weight training |
| 1 | 2,2 – 2,75 | 2,75 – 3,3 | 3,3 – 4,4 |
| 2 | 1,98 | 2,42 | 2,75 |
| 3 | 1,76 | 1,98 | 2,2 |
If you are an 80 kg man in category 2 compared to the first table, you have 20% fat and you train with weights, then your protein should be 2.75 x 80 * (1-0.2) = 176 grams per day. Keep in mind that as you gain and lose weight, you can move to a higher category, so check from time to time if you’re still in the same category or if you’ve climbed one step higher.
What can I eat?
Foods are mostly non-fat proteins. Read the labels carefully, as foods that you think are entirely protein may be high in carbohydrates and / or fats.
Protein
Here is a short list of low carb and low fat protein sources:
- skinless chicken breasts (beware of flavored products);
- low-fat fish: tuna, cod, flounder, lobster, crab;
- very pure red meat – fillets (2-5% fat);
- skimmed milk products: skimmed cheese, skimmed cottage cheese; egg whites;
- pure veal; protein powder.
It is recommended that one or more portions of food be from dairy products. They contain calcium in its most biodegradable form, as well as casein, which has anti-catabolic (protects against muscle tissue loss) properties. Protein powder is an option, but not recommended. With such an extreme diet, liquid food will not have a very satisfying effect and this will become an obvious problem.
Other foods: vegetables, EMC, water and supplements
With an already specified protein intake, other things are easy. You can (and should) consume a more or less unlimited amount of non-caloric vegetables. This does not include peas, potatoes, carrots, corn and various legumes. They contain a large amount of carbohydrates and are prohibited during the diet. Cucumbers are always a good choice. Watch and salt them well. Salt is important in this case. Spices such as lemon juice and vinegar do not contain calories and can also be used for flavoring.
It is important to take essential fatty acids (ESAs), also known as fish oil. It is best to buy capsules. Take six capsules of 1 gram each day. They can be taken at once, they can be divided into 2-3 doses. A matter of personal preference. If you exercise, you can take 5 grams of fast-acting carbohydrate (dextrose, for example) 5-10 minutes before training. This will raise your blood sugar to normal levels and help with intensity, and also adds only 20 calories, so it’s not a problem.
Another option is to add 15-30 grams of carbohydrates to drink during your workout. This will add 60-120 calories to your daily intake and slow down weight loss, but will help significantly maintain intensity during your workout session. This is a key moment for maintaining muscle mass and athletic performance. Water should be drunk a lot. It is important from a health point of view, and also helps with satiety.
As for supplements, here is a list of things to consider during low carb diets: sodium, potassium, magnesium, calcium. To get sodium (3-5 g per day), just salt your portions. Potassium – up to 1 gram and magnesium – 500 mg. The latter help against fatigue. Calcium is found in dairy products, but adding 600-1200 mg is a good way to make sure you have adequate intake. Take half in the morning and the other half in the evening.
Just in case, take a multivitamin. This is a type of insurance against deficiency of certain vitamins and minerals. From the spices you can use lemon juice, all powdered spices (salt, pepper, paprika, colored salt, etc.), vinegar and soy sauce. Suitable drinks are water, diet carbonated drinks (light, zero), coffee (without cream or sugar), tea, soup broth. Any liquids that have no energy value can be consumed without restriction.
Duration and breaks from the Fat loss Crash Diet
How long you can follow RFL depends on the percentage of fat you have. Obese individuals can follow the regimen longer and more athletic individuals shorter. The lower category you are (3 to 1), the less time you have to do the crash diet or just take a break from it. The diet should be interrupted for a certain period before being resumed. Holidays can be simply divided into three types – “free portion”, charging and complete rest from the diet.
“Free portion”
This is a diet that disrupts the diet. You can eat whatever you want. You are rewarded for suffering. It is best to go out and eat with friends. Dessert, french fries … whatever you want. Just don’t order a second serving afterwards. This mainly helps to deal with the psychological stress of the diet.
Charging
This is a period of deliberately increased carbohydrate intake. I emphasize the last word. Load up on carbs, not fat. There are good physiological justifications for this related to glycogen, leptin, ghrelin, BMR, etc., which are beyond the scope of this article.
Complete rest from the diet
Basically, that’s what it sounds like. Eat the calories on which you maintain your weight. The period lasts between one and two weeks. Just don’t overdo it. The goal is not to make up for lost time. The minimum amount of carbohydrates that should be taken per day is 100 grams. Quite an easy goal.
Five hours window
It’s kind of like an intermediate kind between “free serving” and refueling. In general, you have the right to eat whatever you want for five hours. Naturally, in some moderation and with an emphasis on carbohydrates. Think of it as a “free serving” with a bonus. In the table below you can see the frequency and duration of breaks:
Category |
Complete break from the diet | Free portion | Loading |
| 1 | Every 11-12 days | WITHOUT | 2-3 full days after the end |
| 2 | Every 2-6 weeks | 1 week | 5-hour window once a week |
| 3 | Every 6-12 week | s 2 per week | WITHOUT |
Training
In general, little energy is burned during training (with various exceptions). Aerobic training (cardio) is unnecessary during the regime. They will not contribute much, but they can hinder. If training is to be included, then the most appropriate option is to train with weights twice a week with a small training volume (number of exercises and series). Every workout should include the whole body.
That is, each muscle group to train twice a week. Repetitions should vary around 6-8, and heavy series should not be many and do a maximum of one exercise per muscle group.
Return to normal routine and end of Fat loss Crash Diet
After completing the RFL diet, you should gradually return to your normal diet. Be careful not to regain lost weight. Initially, you will gain a few pounds of water and carbohydrates (recovery of glycogen stores). This is perfectly normal and not a cause for concern. Just be careful after them what, how much and for what period you upload. In general, it is recommended to eat mainly:
-
non-fat protein foods;
-
moderate amount of fat in each meal;
-
vegetables and fruits;
-
moderate amount of carbohydrates (pasta, rice, wholemeal / wholemeal bread).
Eat slowly and keep making “free portions” and refills from time to time. Don’t forget about training. They help to follow a diet and increase the muscle mass that shapes the body. They also counteract the slowdown in metabolism.
Attention!
Prolonged crash diet can cause physiological and psychological problems! The time window in which such a diet is permitted is short and should not be extended arbitrarily at the discretion of the observer. The recommendations for recharging, diet breaks and “free portions” must be strictly followed! The diet is done at your own risk and in view of the possible negative consequences.
Contraindications
Do not start the diet without the explicit recommendation of a nutritionist (doctor!) In case you suffer from any of the following diseases or symptom groups:
- diabetes – is contraindicated without direct control in congenital, needs control in type 2;
- chronic hypoglycemia;
- low blood pressure;
- ulcers / gastritis – consultation with a nutritionist is required;
- metabolic diseases – thyroid problems, acute liver problems;
- kidney disease – all diseases with contraindicated high protein intake;
- chronic constipation – the diet seriously slows down the peristalsis, if you have prerequisites for constipation you will need to either change the diet or take laxatives.
Final words
Unfortunately, it is not easy to summarize 100 pages in two short articles. You have to sacrifice content. A brief summary of the regime has been written in both articles, and it certainly does not include all the details and especially the justifications for many of the recommendations. The details and detailed description of the regime are discussed in the book “The Rapid Fat Loss Handbook”.
Sources used :
- BodyRecomposition.com
- The Rapid Fat Loss Handbook
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