Extreme Weight Loss Diet Plans: Types And Expert Tips To Lose Weight Safely
Weight Loss
Published on: 21-May-2024
10 min read
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Lalita Vishwakarma
Extreme Weight Loss Diet Plans: Types And Expert Tips To Lose Weight Safely
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Hello readers! Do you know that obesity is one of the leading factors that contribute to most disorders, including cardiovascular disease, hypertension, stroke and even cancer? Well, there is no denying the fact that individuals dealing with obesity look for easy-to-go options to get a slim, trim body, and for that, they look for extreme weight-loss diet plans.
This is a diet plan that promises rapid weight loss by severely restricting calories or cutting out entire food groups. However, this is dangerous for the health and is not safe to continue in the long run; therefore, it is generally not recommended by health experts. It is also essential to get all the details regarding the extreme weight loss diet. So, to get complete information on rapid weight loss plans, continue reading the blog!
Table of Contents
Diet For Rapid Weight Loss: An Overview
Sample Extreme Weight Loss Diet Plan
Some Of The Most Popular Extreme Diet Plans For Weight Loss
Extreme Ways To Lose Weight: Types Of Extreme Fat Loss Diets
Expert Tips For Drastic Weight Loss Diets
Dietitian’s Recommendation
The Final Say
FAQs
References
Diet For Rapid Weight Loss: An Overview
Extreme weight loss diets aim for rapid weight loss by severely restricting calories or cutting out entire food groups. However, these diets can be dangerous and are not recommended by medical professionals. Losing weight quickly by eating very few calories is not safe and may result in regaining the lost weight. Also, they invite various health consequences like:
Nutrient deficiencies: When you don't eat enough calories, you're also not likely to be getting all the nutrients your body needs. This leads to various health issues, including fatigue, muscle weakness, and hair loss
Gallstones: extreme weight loss can increase your risk of developing gallstones.
Muscle loss: When you lose weight quickly, you're likely to lose some muscle along with fat. Loss of muscles can slow down your metabolism, making it difficult to keep weight off in the long run.
To lose weight in a holistic and more sustainable way, it's better to focus on making gradual changes to your diet and increasing physical activity. When you lose weight quickly, your body experiences more stress and stronger hormonal responses, which can make it harder to keep the weight off in the long run. Being patient and making lasting lifestyle changes is important for a healthier weight loss journey.
Sample Extreme Weight Loss Diet Plan
Here is a sample extreme weight loss diet plan that you can follow:
Time | Food |
Early Morning | 1 glass lukewarm water with lemon juice |
Breakfast | Choose one: 2 boiled eggs OR sprouts OR boiled kala chana chaat OR khaman + 1 glass fruit juice |
Mid-morning | Coconut water + 1 fruit (muskmelon/watermelon/kiwi/apple/orange) |
Lunch | 1 bowl steamed broccoli, tofu, lettuce and beans salad + 1 bowl veg brown rice or quinoa pulao + low-fat curd |
Evening | 1 cup green tea + handful of mixed nuts and seeds |
Dinner | 1 bowl any vegetable soup + sautéed vegetables & grilled chicken/fish/tofu |
Bedtime | 1 glass of lukewarm water with a pinch of black pepper powder |
Some Of The Most Popular Extreme Diet Plans For Weight Loss 
Here are some of the most popular and extreme weight loss diets that you can choose to get fit:
1. Very Low-Calorie Diet (VLCD)
With a Very Low-Calorie Diet (VLCD), you can lose 1.5 to 2 kg (3 to 5 pounds) per week by consuming only 800 calories per day. VLCDs use meal replacements like shakes, soups, and bars to provide essential nutrients. This type of diet is recommended for obese individuals who need weight loss for health reasons or before weight loss surgery.
2. Low Calorie Diet (LCD)
If you want to lose weight steadily, a low-calorie diet (LCD) is better than a very low-calorie diet (VLCD). Women can aim for 1,000 to 1,200 calories/day for healthy weight loss, while men can aim for 1,200 to 1,600 calories per day. It's easier to monitor your progress with an LCD, and you can include meal replacements and regular food. Remember, it's important to have supervision from your healthcare provider, no matter which diet you choose.
3. Time Restricted Eating
It is a popular diet strategy that's often compared to fasting. One common approach is the 16:8 method, which involves eating all meals within an 8-hour window, for example, from 10:00 to 18:00, and fasting for the remaining 16 hours. While this method has been shown to lead to rapid weight loss, its long-term sustainability still needs to be determined.
4. Intermittent Fasting
Fasting, an ancient form of calorie restriction, has gained appreciation due to its potential benefits for people with diabetes and obesity. There are various fasting plans, with intermittent fasting and 5:2 system being one of the most popular. This system involves fasting or very low-calorie intake two days a week and regular eating for the remaining five days. Diets incorporating fasting may result in rapid weight loss.
Also Read: 7-Day Intermittent Fasting Diet Plan
5. Fad Diet
Fad diets that severely restrict calories may lead to rapid weight loss, but they can be unsafe and are often not sustainable for long-term weight management. Once you stop the diet, you risk gaining weight back if you return to your old eating habits. It's safest for most people to choose a diet that allows for a gradual weight loss of ½ to 1 pound per week.
Extreme Ways To Lose Weight: Types Of Extreme Fat Loss Diets
Some of the most popular extreme fat loss diets are:
1. Juice Diet
This involves consuming only freshly made juices from fruits and vegetables, typically for at least three days. You can either make your own juice or buy pre-made juice from different companies. When you lose weight using this method, most of the weight loss comes from water and muscle rather than fat, and the weight is quickly regained when you return to normal eating.
Risk factors associated with it:
Regular juice dieting can cause anaemia and bone damage due to a lack of calcium.
Drinking juice can be dangerous if you have diabetes.
Large amounts of fruit juice may affect blood sugar control and HbA1c levels.
Possible side effects include lack of energy, fatigue, headache, diarrhoea, constipation, and bad breath.
2. Raw Paleo Diet
This weight loss diet is completely based on the eating habits of our Paleolithic ancestors, especially focusing on meat, fish, fruits, and vegetables. Some versions exclude beans, legumes, and dairy. Although it includes a variety of foods, there are certain health consequences that need immediate attention.
Risk factors associated with it:
One of the most extreme versions is ‘raw paleo’, which allows only raw foods.
Because so many foods are removed from the diet, these diets are unbalanced and cannot be recommended.
Eliminating dairy products can make it difficult to get enough calcium from your diet and puts you at risk of developing osteoporosis later in life.
Another problem is that Paleo diets often include saturated fats, such as butter and coconut oil, and large amounts of red meat.
Eating too much saturated fat increases the amount of cholesterol in your blood, increasing your risk of coronary heart disease.
3. Sugar-Free Diet
This diet has many versions, from avoiding sugar and starchy carbohydrates to eliminating all-natural sugars from fruit and dairy. Although national recommendations are to reduce the amount of added sugar in food and reduce the consumption of sugary foods and drinks, eliminating all sugar and carbohydrates from the diet is unrealistic and unhealthy.
Risk factors associated with it:
Avoiding starchy carbohydrates puts you at risk for anaemia, constipation, fatigue, and lack of energy.
Avoiding dairy products without replacing them with calcium-fortified foods puts your bones at risk for osteoporosis.
4. Single Food Diet
Restrictive diets that focus on one food group or type of food, such as the grapefruit or cabbage soup diet, are not recommended for good health. No single food or food group can provide all the nutrients the body needs, so it's best to avoid these diets, even for short periods.
Risk Factors Associated with it
Common side effects include lack of energy, fatigue, irritability, and bad breath.
Constipation, diarrhoea, or flatulence may be common, depending on what you avoid.
Expert Tips For Drastic Weight Loss Diets
The following tips may help:
Always eat freshly prepared food.
Include all food groups in your diet. Never skip breakfast and eat it within 30 minutes of waking up.
Breakfast should be hearty and healthy. Options like paratha, idlis, dosa, uttapam, bread and eggs are good choices.
Lunch should be average with dal, sabzi, roti, curd or rice, rajma, chole, etc.
Dinner should be light, like khichdi, dal chawal and curd rice.
Dinner should be at least 2 hours before going to bed.
In addition to your main meal, you should also have two or three mini meals. These mini meals include fruits, nuts, salads, peanuts, etc.
Packaged, processed and ready-to-eat products should be avoided.
Avoid zero-carbohydrate diets or fasting to lose weight.
Fibre-rich foods are good for weight loss because they make you feel full.
It is a good idea to get into the habit of eating smaller portions by using smaller plates and bowls.
Plan your meals in advance to avoid consuming unhealthy foods or excessive calories due to hunger.
Dietitian’s Recommendation
Although extreme weight loss diets for weight loss are the fastest way to shed a few pounds quickly, they can be very dangerous if used incorrectly. As a dietitian, I recommend going with the healthy and sustainable options for weight loss and following these fast weight loss diets, which involve an unbalanced diet of fewer than 800 calories per day, not forced for more than a week. These can lead to various health issues. You can use the regular balanced diet plan to get your target weight healthily.
Dt. Lavina Chauhan
The Final Say
After reading the pros and cons of the extreme weight loss diet plan, I hope you know now. Although the above-mentioned weight loss diets can provide you with good results, remember it is only for the short term. If you want to have long-term weight loss results, then it is best to consult with your dietitian and have a good, balanced, and nutritious diet plan. Your doctor can give you complete advice on healthy weight-loss eating habits; for more details on weight-loss plans, visit ToneOp.
FAQs
1. What diet method is best for weight loss?
If you want to lose extra pounds, follow a good Mediterranean diet. This diet includes plenty of fresh fruits, vegetables, nuts, whole grains, fish, olive oil, and small amounts of meat and dairy products.
2. What is the fastest diet method to lose weight quickly?
A very low-calorie diet (VLCD) is a safe and effective method for rapid weight loss. By consuming just 800 calories per day, often through meal replacements such as infant formula, soups, shakes, and bars, you can expect to lose up to 1.5 to 2 kg (3 to 5 pounds) per week.
3. What is the best water to lose belly fat?
Some of the easiest and best ways to lose belly fat and get into shape are:
Doing regular workouts
Consuming weight loss drinks like lemon water
Eating a healthy and nutritious diet
References
About ToneOp
ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.
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