With the problem of obesity worsening in the country, more and more people are looking for effective weight loss methods.
And the shock diet is becoming an increasingly popular option for many, with its proponents claiming that it can help you lose as much as 25 pounds in two weeks. In such a situation, trying out this weight loss method can be tempting.
But before doing so, it is important to understand what a shock diet entails and how effective it is. That’s where this informative guide on the subject can be very helpful. It can help you know how much weight can be lost with this diet, and accordingly, you can decide whether it is worth trying out.
So, make sure to read until the end!
Table of Contents
The Shock Diet – What Is It?
Also known as the 14-day diet, the shock diet is a weight-loss diet plan that works by shocking your metabolism. It results in improved functioning of the metabolism of the body, leading to increased levels of fat burning. Some people have been able to lose up to 25 pounds of weight in this short period with the help of this diet plan.
As with most weight-loss diets, low-calorie intake is an important part of the shock diet. Experts who came up with this diet state that reducing the calorie intake can shock the metabolic system of your body. And once that happens, the body remains in that state for up to two years. This makes it easy to control body weight even beyond the 14-day period.
In a shock diet, you need to consume food that accelerates the fat-loss process. This means that various food items can be consumed for this purpose instead of a standard list of food items like in other diet plans.
That said, the most commonly used foods in a shock diet are yogurt and eggs, and many of the other items that can be consumed are keto-friendly. The only thing to keep in mind is that the regular calorie intake should range from 500 to 1000 calories a day. This can help create a calorie deficit in the body, beginning the weight loss process.
Also, the amount of weight lost with a shock diet will depend on the food items consumed, which is why selecting the right foodstuffs is important. Consuming the right food can even help you lose over 20 pounds of weight in a week.
However, it is highly recommended to consult a nutritionist before opting for such a drastic diet plan.
The Shock Diet Meal Plan
The shock diet follows a 5-2 structure, which involves following a controlled diet for five days and consuming regular food for the remaining two. But the breakfast should be similar on all days.
Step One
If you want to lose weight fast using the shock diet, the first step is eliminating the consumption of refined sugar. Consuming foodstuffs with refined sugar can affect insulin sensitivity and lead to high levels of inflammation.
Step Two
Apart from eliminating refined sugar from all meals, you need to increase the intake of vegetables significantly. This does not mean increasing the consumption of beans and potatoes but vegetables that do not contain starch. Generally, these include green leafy vegetables like spinach, broccoli, cucumbers, bell peppers, and carrots.
Step Three
Increasing the intake of lean proteins is also vital for weight loss and can ensure you are taking balanced and healthy meals. Compared to fatty proteins, lean proteins provide fewer calories but can prevent you from feeling hungry frequently. Thus, they can help limit the consumption of calorie-rich snacks, helping speed up the process of losing weight.
Step Four
One of the most important aspects of shock diets is increasing the intake of water considerably. Most people overlook the importance of consuming adequate amounts of water, but ideally, you should drink at least a gallon each day.
But since the human body can only process about a liter of fluid in an hour, you should try to drink at least ⅓ liters in an hour.
Step Five
An incredible shock diet is one that takes into account the role of carbohydrates in the weight loss process. Generally, such diets require eliminating direct sources of carbohydrates from your meals for a few days. But vegetables like carrots and broccoli, which contain a certain amount of carbs, can be consumed.
How Effective Is The Shock Diet?
It is obvious that when your body faces a calorie deficit, it will result in weight loss, and consuming 500 calories per day can be a safe approach. And while the calorie intake can even be increased to 1000 per day, it may be less effective.
Another thing to consider is that a low-calorie diet can lead to a decrease in energy levels. When you begin this weight loss program, the body will usually take some time to start burning its fat reserves for energy. And till that time, you may feel continuously hungry and depleted of energy.
This can cause you to start consuming more calories than required, resulting in a calorie surplus. That is why once the 14-day period is over, it is recommended to increase your calorie intake gradually and keep it within a certain limit.
Does The Shock Diet Have Any Side Effects?
Since a shock diet requires cutting down on your regular calorie intake drastically, it may result in certain side effects. The most common of these include headaches, extreme hunger, nausea, development of gallstones, fatigue, dizziness, and nutrient deficiencies. These may occur due to various reasons…
1. Dehydration
During the first few days of the shock diet plan, the body tends to lose a greater amount of water than fat. It will burn both water and glycogen, but when too much water is utilized, it can result in symptoms of dehydration, such as fatigue, headaches, and dizziness.
2. Fluctuating Blood Sugar Levels
Following a shock diet will generally result in the depletion of macronutrients from the body, which can affect the blood sugar and insulin levels of your body. And for people with conditions like diabetes, such fluctuations can be quite dangerous.
3. Breakdown Of Muscles
In all types of diet plans, the body burns not only fat but muscles as well, at least upto a certain extent. This means that your body will break down proteins used to build muscles and provide energy. Ultimately, both your physique and energy levels will be affected, and the process will result in weakness.
4. Adverse Effect On The Brain
Due to reduced calorie intake, the number of nutrients received by the brain will be considerably reduced. This means you may experience higher stress levels, resulting in a lack of focus and feelings of depression.
How To Get The Most Out Of A Shock Diet Safely
Getting rid of excess weight with the help of a shock diet is not very difficult, but resuming a regular diet after the 14-day period can be challenging. Increasing the calorie intake suddenly can lead to various problems besides negating the benefits of the diet.
To prevent that, you can keep some low-calorie foods from the shock diet plan to ensure that the regular calorie intake is controlled. This can be complemented by a scientifically devised workout regimen, which will help in the utilization of body fat for building muscles and strengthening the metabolism.
Some Useful Tips
1. Scheduling The 14-Day Diet
It is vital to schedule the shock diet for two weeks when you do not have to attend any events or outings. Following the diet is easier if there are no dinners planned since you can stick to the dishes that are a part of the plan.
2. Having Proper Support
Going on a strict diet can be challenging, but having proper support can make it a little bit easier. So, you can inform your family members about the diet so they can avoid activities that can result in breaking the diet.
3. Controlling Your Hunger
Feeling hunger pangs is quite common when you are on a diet, and controlling these is important to get effective results. You can go out on a walk or drink a glass of water to remain focused on the diet plan.
4. Remain Motivated
To avoid distractions, focus on the end goal and keep yourself motivated for a period of two weeks. Doing so can help you get a slimmer, great-looking body without spending a lot of time on it.
Final Thoughts
Now you know that following a shock diet properly can help you lose up to 25 pounds of weight in just 14 days. However, due to concerns regarding the side effects, it is a good idea to visit a health expert before starting this diet.
Also, this diet is not an ideal solution for everyone, and people with certain health conditions like diabetes should avoid it. And once the 14-day period is over, resuming your regular diet should be done in a gradual manner to ensure that the benefits of the diet are not lost.
On that note, we shall be wrapping up. Until next time!