Do you still want to lose weight fast? With the 24-hour diet, you can lose up to two kilograms in just one day. Here you can find out how the blitz diet works and what you should consider.
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The 24 hour diet
It looks fantastic: tomorrow you will be two kilos lighter. According to the inventor of the diet, Prof. Dr. Michael Hamm (nutritionist) and Achim Sam (qualified ecotrophologist), you should succeed in reducing fat as much as possible in 24 hours and not feel a yo-yo effect afterwards.
Maximum fat burning is achieved through a combination of interval training and a high protein diet.
Achim Sam in particular managed to lose over eight kilograms of body weight over several years in a self-experiment. To this day, he maintains his ideal weight. A study from the University of Friborg led by Prof. Dr. Aloys Berg proves success.
The two inventors recorded their concept, their experiences and their advice in their book “24-hour diet: lose weight quickly and stay slim”..
Serious advice is important not to consider the 24 hour diet as a permanent form of nutrition. For a repeat of the Blitz Diet Day, they recommend take a break for a week.
We tell you how the 24-hour diet works, what its pros and cons are, and what foods you can eat during the diet day.
This is how the Fast Diet works
The 24-hour diet is ideal for you if you want to lose a few pounds in the blink of an eye. However, the basic requirement is that you have a good basic level of fitness.
It is also intended for competitive athletes, since no muscle mass is lost. Endurance athletes, on the other hand, can only use them outside of the competition or intensive training phases, as they are dependent on carbohydrate intake.
The diet is not suitable for people who are obese or underweight, who have chronic illnesses or eating disorders, who are pregnant or nursing a baby, or anyone under the age of 18.
This is how the 24 hour diet works
You start the diet the day before at 6 p.m.
Your dinner is low in calories but high in protein. Therefore, you should prepare your evening meal from eggs, grainy cream cheese, meat or fish. Low-carb vegetables can be chosen as a side dish.
After eating, you do interval training. It must last 60 minutes and consist, for example, of a HIT workout, jogging or swimming.
Your night’s sleep consists of seven to eight hours of sleep. During this time, your body is depleting its carbohydrate stores and burning fat.
In the morning:
You eat breakfast, like in the evening, rich in protein. This will boost your fat metabolism. Another 60-minute interval training follows.
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You abstain from food for four hours until your next meal. If you can’t make it through the meal break, you can have a high-protein snack.
A low-fat cottage cheese, a glass of buttermilk or a few almond snacks are suitable for this. You can also snack on blueberries.
Lunch is high in protein and healthy fats. You go without food for four hours until dinner.
In the evening:
You can also cook a high-protein dinner. Then your 24 hour regimen is over.
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Important: Be sure to drink at least 2.5 liters of liquid during the flash diet. Still mineral waters and unsweetened teas, preferably herbal teas, are suitable for this.
You can eat this on diet day
You can eat anything that consists of plant and animal protein. These foods maintain muscle mass and help build it.
Healthy fats should also not be missing. Omega-3 fatty acids are also part of the menu. You can also use flaxseed or hemp oil, or chia seeds, flaxseeds, fatty fish or nuts.
Avoid carbs as much as possible on the day of the diet. Eliminate carbohydrates with a high glycemic index from your diet, such as bread, sweets, rice or pasta.
Only complex carbohydrates are allowed. You’ll find a great selection below.
Your plate should always look colorful, so you’re doing everything right. It gets really colorful with vegetables. This brings volume to the plate and to the stomach. We have also listed the types of vegetables that are recommended for you below.
You have to be a bit careful if you like to eat amaranth or quinoa. Please eat these foods in moderation.
You better cut the oatmeal. They offer beneficial vegetable proteins, but also carbohydrates. And you should avoid that if possible.
- light quark
- cream cheese curds
- chicken meat
- lean beef
- linseed oil
- hemp oil
- Chia seeds
- olive oil
- pumpkin seeds
- Sun-flower seeds
- green leaf salads
The 24-Hour Diet Offers These Benefits
On the day of the diet, you eat nothing, just a few carbs, but all of the higher fat, higher protein foods.
This has the advantage that you stay full longer. Your body simply needs more time for fats and proteins to break them down and integrate them into the digestive process. therefore, hunger does not appear too quickly.
In addition, the body must expend energy for this. This has an extremely positive effect on fat burning.
Your insulin level will be kept constant longer because you will eat fewer sweets. Among other things, this also means that you remain efficient despite the reduction in carbohydrates.
Since the body draws the energy for the required performance from fat cells, you immediately break down visceral fat. This is attached to the internal organs and the abdomen.
With fewer carbohydrates, less glycogen is produced. This is a great advantage as it naturally binds water. Less glycogen production also means less glycogen storage and therefore less water retention.
Because you eat more protein than carbs, you don’t lose muscle mass. Above all, competitive athletes benefit from it.
Disadvantages of the Fast Diet
You need a good base level of fitness to get through the diet day, which is actually two consecutive days.
The cardio training required will be very demanding. If your personal physical condition is not sufficient, you will quickly reach your limits.
This fast diet day reduces fat and weight in a fast way. However, it is not a program that you can perform permanently. Calorie deficit is only desirable for this short period of time. If you were to manage it like this over a longer period of time, deficiency symptoms would appear.
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The 24 Hour Diet is only successful if you stay nutritionally sane after the day and eat a healthy, balanced diet.
You should also continue to exercise regularly. However, if unhealthy eating and lack of exercise ensue, the yo-yo effect is a logical consequence.
It is therefore advisable not to do the 24 hour diet on a stressful working day, but when you are relaxed and really have the time.
A few final notes
The 24-hour diet is one of the fast diets, also called crash diets. It has no negative impact on your muscle mass or metabolism. However, it is also not for everyone.
If you want to lose weight in the long term, that is to say permanently, it is important to continue to eat a balanced diet after the day of diet and especially to exercise regularly.
With the 24 hour diet, all kinds of foods should be avoided. On the other hand, a balanced diet, designed in a natural way, can be more motivating and designed for the long term.
If you’re struggling to think about your diet and change it, it’s best to do some research. professional help. A nutritionist is a good place to start. But the professional gym trainer can definitely give you good advice.
What you also need to consider, in addition to a calorie deficit, high protein diet, interval training and adequate fluid intake, is that you go to bed at the same time every day. days.
The night’s rest must then be at least seven hours. Only a continuously rested body is well prepared for a diet and can lose or maintain weight over the long term.