Dante Carrillo
Quick weight loss diets are designed to deliver fast results, often by cutting calories, eliminating carbs or using meal replacements. They're popular with people who have short-term goals, like getting ready for an event or jumpstarting a longer weight loss journey. The rapid loss is often due to losing water weight, which can return once standard eating resumes. Many rely on low-carb or high-protein approaches to jumpstart fat loss. The Fast Diet, for example, recommends exercise but cautions against endurance training on fasting days. Quick weight loss plans can give you a good start, but real, lasting success comes from creating healthy habits you can stick with.
| Characteristics | Values |
|---|---|
| Name | The Fast Diet |
| Concept | Eat normally for 5 days per week and eat very restricted calories on the other 2 days |
| Who is it for? | Not for those who are pregnant, underweight, have a history of eating disorders or diabetes, or are kids, teens, frail seniors, or unwell |
| Alcohol | Strongly discouraged on fasting days |
| Exercise | Recommended, but not endurance training on fasting days |
| Meals | No packaged foods or meals |
| Flexibility | Flexible, with three approaches to choose from |
Intermittent fasting
The Fast Diet, created by Michael Mosley, MD, and Mimi Spencer, is based on the concept of intermittent fasting. It is not recommended for those who are pregnant, underweight, or have a history of eating disorders or diabetes. It is also not suitable for children, teenagers, frail seniors, or anyone who is unwell.
On fasting days, it is strongly discouraged to drink alcohol, and it is recommended to only drink in moderation on non-fasting days. The Fast Diet book provides a month's worth of fasting day menus and recipes to help guide you.
In addition to the dietary changes, the Fast Diet recommends exercise but cautions against endurance training on fasting days. It is important to listen to your body and stop if you feel uncomfortable. Once your weight loss goal is achieved, it is suggested to maintain the habit with one day of fasting per week.
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The Fast Diet
The diet is not recommended for those who are pregnant, underweight, or have a history of eating disorders or diabetes. It is also not advised for children, teenagers, frail seniors, or anyone who is unwell or has a fever. On fasting days, alcohol is strongly discouraged, and it is recommended to only drink in moderation on non-fasting days.
To support the diet, The Fast Diet book provides a month's worth of fasting day menus and recipes. It is recommended to exercise while following the diet, but endurance training on fasting days is not advised, and one should stop exercising if they feel uncomfortable. Once the desired weight loss goal is achieved, maintaining it with one day of fasting per week is suggested.
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The Fast 800
The plan starts with a rapid weight loss phase that lasts between two and 12 weeks, during which you follow a daily 800-calorie eating plan. This involves eating sensible portions of moderately low-carb, Mediterranean-style food, with lean protein sources and vegetables. On days when cooking is not possible, meal replacement shakes are available – these are high in protein, fibre and healthy fats. The plan recommends no more than two shakes per day or 10 per week, with the emphasis instead placed on whole, natural foods.
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The ketogenic diet
The standard ketogenic diet (SKD) is a very low-carb, moderate-protein, and high-fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs. The cyclical ketogenic diet (CKD) involves periods of higher-carb refeeds, such as five ketogenic days followed by two high-carb days.
The keto diet is a low-carbohydrate, fat-rich eating plan that offers numerous health benefits. It can help lower your risk for certain diseases and has been tested and used in closely monitored settings for cancer, diabetes, polycystic ovary syndrome, and Alzheimer's disease.
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WeightWatchers
One of the key features of WeightWatchers is its point system, which assigns points to different foods based on their nutritional content. Members are given a daily point allowance, and they can choose how to spend their points throughout the day. This system helps members make healthier food choices and control their portion sizes without having to follow a strict meal plan.
In addition to the point system, WeightWatchers also offers a variety of resources and support to help members succeed. This includes online tools, mobile apps, and in-person meetings where members can share their experiences and receive guidance and encouragement from others on the same journey.
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Frequently asked questions
Quick weight loss diets are designed to deliver fast results, often by cutting calories, eliminating carbs or using meal replacements.
The potential for quick results can be a source of hope and motivation for those seeking rapid weight loss.
They can lead to nutrient deficiencies, muscle loss and other health risks. They also prioritise fast results over sustainability, making them hard to maintain and often causing you to regain weight when you return to a regular eating routine.
Fill half your plate with veggies, and stick to non-starchy options like leafy greens, cucumbers and bell peppers. Add a lean protein like grilled chicken, turkey, tofu or fish to keep you full and maintain muscle.
