24 hours, 2 kilos less, 500 grams of fat lighter – the 24 hour diet in terms of maximum fat burning promises just that. Does the fast weight loss really work and is it healthy at all? FIT FOR FUN takes the lightning diet under the magnifying glass.
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- What is the 24-hour diet?
- This is how the 24-hour diet works
- Which foods are allowed?
- Advantages and disadvantages of the 24-hour diet
- FIT FOR FUN conclusion to the 24-hour diet
Lose two kilograms in one day? This sounds almost too good to be true. The inventors of the "24-hour diet" promise with their nutrition program to lose weight successfully and quickly – with maximum fat loss without yoyo effect.
But does it really work or is it a dangerous crash diet??
FIT FOR FUN took a closer look at the "revolutionary fat-away day" and assessed whether the quick weight loss strategy is really healthy.
What is the 24-hour diet?
The two inventors of the 24-hour diet promise that with a maximum fat burning strategy by interval training and protein-rich food up to 500 grams of fat can be burned and one to two kilograms of body weight lost.
But who is behind the "lose weight fast" concept?? The Dit was developed of the nourishing scientist Professor. Dr. Michael Hamm of the HAW Hamburg and diploma okotrophologe Achim Sam, which is to have lost even with the 24-Stunden-Diat meanwhile eight kilos and already holds its desire weight for several years.
Together they wrote down their Dit philosophy in the book 24-Stunden-Diat – and with success.
Achim Sam, Diplom-okotrophologe and expert with the Food Podcast ISS SO
However, both stress that while the flash diet can be used to lose weight, it should not be considered as a permanent dietary option. Your expert tip: Take a break of at least a week between two diet days.
What science says about the diet
The fat-away plan was developed at the University of Freiburg by the renowned Prof. Dr. Aloys Berg scientifically tested for its effectiveness.
The result of the study came as a surprise to the professor: "I would never have thought that it was possible to force the body to obtain its energy almost exclusively from fat after such a short time. Such high fat burning values knew one so far only from the theory."
How the 24-hour diet works
The 24-hour diet is similar to the principle of 36-hour fasting (Alternate Day Fasting). With the difference that during the long fasting period no hard sports program should be carried out.
In addition, fasting involves abstaining from solid food and consuming only liquids in the form of water, unsweetened teas, infused water or miso broths.
The common ground: Both start at 6 p.m. before the actual diet day in any case.
The cornerstone of the 24-hour diet is a low-calorie, high-protein diet combined with intense cardio sessions. Only in such a way it is possible according to the two nourishing scientists to come fast to the fat reserves.
The maximum fat burn is guaranteed with the 24-Stunden-Diat according to the experts, should you still begin on the eve with a protein-rich dinner from fish, eggs, meat or grainy cream cheese and carbohydrate-poor kinds of vegetable, as well as with a following 60-minute interval training, for example jogging, swimming or HIIT training.
A goal is it to reduce the coal hydrate memories of the body so strongly that it begins already over night with it to burn increased fat.
The actual Diattag on the next morning starts likewise with a protein-rich breakfast. In the morning, fat oxidation is running at full speed due to minimized carbohydrate stores.
A high-protein, high-fat breakfast causes fat metabolism to run even higher. You can find delicious recipe inspiration in the low carb breakfast gallery.
The FIT FOR FUN favorite recipe:
Immediately after breakfast, there is another extensive cardio session.
To maintain fat burning over the long term, the focus at lunch and dinner is always on proteins and healthy fats.
There should be at least four hours between each meal. Snacks are allowed, but please rich in protein. For this purpose, almonds, buttermilk or low-fat curd cheese with flaxseed and blueberries are suitable.
Other important factors:
- Seven to eight hours of sleep
- At least 2.5 liters of liquid in the form of water and unsweetened drinks
A sample day for you could look like this – a field report.
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How many calories are allowed?
The 24-hour diet applies the time-honored rule: If you want to lose weight, you must consume more calories than you eat.
However, the calorie deficit is very high and similar to the 5:2 diet:
- Women are allowed 800 calories/day
- Men due to the higher basal metabolic rate 1000 calories/day
For whom is the diet suitable?
The diet is designed for those who want to lose a few kilos quickly and have good basic fitness.
Competitive athletes can also use the 24-hour diet, as there is no muscle loss.
However, if you should practice intense endurance sports and depend on a high carbohydrate intake, the diet is only applicable far from the training and competition phases.
The following groups of people should refrain from the flash diet:
- Obese people (BMI>30)
- Underweight people (BMI<18)
- People with eating disorders
- People with chronic diseases of kidneys, pancreas, liver, thyroid gland or with diabetes
- Pregnant and breastfeeding women
- Teens under 18
What foods are allowed?
Allowed plant and animal proteins that help maintain muscle mass.
In addition, you may rely on healthy fats that provide plenty of omega-3 fatty acids – for example, hemp oil, linseed oil, chia seeds, flax seeds, walnuts or fatty fish.
Carbohydrates are greatly reduced for one day – especially carbohydrates with a high glycemic index such as sweets, cakes, rice, crackers or wheat flour products such as bread, pasta, couscous and bulgur are avoided.
On the other hand, you may eat as colorful as possible. This means that each meal is best combined with a large portion of vegetables, which brings proper volume and provides important vitamins and minerals.
Recommended in moderation: puffed quinoa, amaranth or oatmeal.
Be careful with legumes: Despite the vegetable proteins, they also provide carbohydrates.
The table shows examples of foods suitable for the 24-hour diet:
|Low-fat cottage cheese||Linseed oil||Broccoli|
|grainy cream cheese||Flaxseed||Cauliflower|
|Eggs||Hemp oil||Pointed cabbage|
|Chickpeas||Olive oil||Savoy cabbage|
|Tofu||Walnuts||green leaf salads|
Advantages and disadvantages of the 24-hour diet
If more protein and fat-rich foods are consumed and the carbohydrate content is reduced, it can have the following benefits for the body:
- The feeling of satiety lasts longer and less hunger appear. The body needs much longer to break down fats and proteins. In addition, he has to spend a lot of energy for this – this is also called a thermal effect. The body already burns calories during the digestion of proteins – as they have to be broken down into their individual amino acids. So almost a quarter of the protein’s food energy goes to waste without landing on our hips. Besides, proteins are needed for muscle building, which in turn means a positive effect for fat burning
- Constant insulin level, since less sugary food or. Food with lower glykamischen index are taken up. This also has a direct effect on performance – it also becomes more constant
- The visceral fat is minimized – The visceral fat is mainly deposited on the abdomen and therefore around the internal organs and that is what makes it so dangerous. With the help of the 24-hour diet, the body draws its energy from the fat cells
- The body shows less water retention, Since it produces less glycogen due to the reduction of carbohydrates, which binds the water. If the glycogen stores are almost empty (they can never be completely empty), not much water can be bound any more
- No breakdown of muscle mass, due to increased protein intake and the short period of time
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Disadvantages of the 24-hour diet
The sports program is very demanding, as training takes place on two days within a short period of time. Beginners without a certain basic fitness will quickly reach their limits.
The fat-away day is also not a permanent diet strategy, as the calorie deficit is too high and deficiencies can occur, especially if the diet is carried out for several days in a row.
If you go back to a very carbohydrate-rich and unhealthy diet after the end of the diet, a yo-yo effect cannot be ruled out.
Straight one in the everyday life stress is the conversion of the 24-Stunden-Diat with difficulty possible.
Lose weight quickly guaranteed? A sample day
The training plan in the picture gallery is designed for moderately trained people (two to four hours of exercise per week).
If you are fitter, you have to do a little more and increase the training times and intensities a little more. By the way, less trained people run out of energy more quickly than those who are well trained – since you really have to push yourself to the limit during the 24-hour diet program, you should be in top shape to do this. If in doubt, check with your doctor beforehand.
In the picture gallery: A sample day of the "24 hour diet" – recipes included
FIT FOR FUN conclusion to the 24-hour diet
Does the 24-hour diet really help you lose weight?? FIT FOR FUN nutritionist Andra Schmidt is ambivalent about crash diets:
According to the current state of research, the 24-hour diet has no negative effect on metabolism or muscle mass. This is first of all very welcome. But 24 hours is certainly not enough to stay slim permanently.
For me, the basic idea of "wanting to lose weight fast" is not sustainable enough. Ultimately, there is only a chance to maintain the weight or to lose further weight if you internalize a balanced and natural diet in the long term, without having to constantly give up anything for it.
So question whether the 24-hour diet really supports you in rethinking your current diet and motivates you to adopt a healthier style.
In addition, a regular sports routine that brings you fun is absolutely beneficial. Rather rely on a combination of strength training and cardio units, because muscle mass consumes more energy at rest.
Important to know: The extensive interval training of 60 minutes can lead with the high calorie deficit to the fact that the production of the stress hormone Cortisol rises rapidly. The longer a training session lasts, the higher the cortisol level rises – completely independent of whether you are a beginner or already advanced.
However, if you should exercise for three days in a row, for example, you will have a permanently elevated cortisol level, which prevents muscle mass from being built up further.
If you are additionally under power due to a stressful work week, psychological stress or, for example, a family problem, a 24-hour diet can be very counterproductive for you.
Last but not least: give yourself enough sleep every day and be mindful of yourself and your body.