4 Reasons Why Crash Diets Don’t Work

4 Reasons Why Diets Don't Work

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Skip the Diet, Just Eat Healthy!

I’m sure that you have been there and done that right? You have weight that you want to lose and would try any quick fix in order to get the results you want. Fad or crash dieting never really got you any long term results, right? Are you really going to drink meal replacements shakes for longer than 30? Sure you might lose some weight right off the bat but than your weight loss kind of plateaued? After the 30 days, the weight that you have lost is mostly water weight, weight from not having solid food in your tummy, and a decrease of muscle mass. I have tried a 30 day crash diet that including 2 meal replacement shakes and one healthy meal a day. I lost some weight right away but when the 30 days were over, I had gained back half of the weight that I had lost.  This really wasn’t the results I has looking for. Did you experienced this to?

4 Reasons Why Crash Diets Don’t Work

1. Crash Diets Only Work Temporary

Temporary results is really what you are going to get when you start a quick weight loss diet such as SlimFast, Beach Body, or Isagenix. Yes, you lose weight right away, but it will not give you lasting results. While in might be convenient to just grab a meal replacement shake, than lack fiber. You will be hungry a hour later. It will be likely that you will have an increased tendency to binge eat because you will be hungry all the time. Once you are done with the 30 days of this restrictive diet filled with liquid shakes, you will need to go back to eating real food again. Many people go back to the unhealthy ways that they were eating to begin with and will not continue to loss weight.

2. They Aren’t Good for You

Crash diets really aren’t the best choice for your overall health. Most of these diets lack some essential nutrients. They deprive you body of needed calories. These diets rely on a huge decrease in your calorie intake in order to give you results. They put your body in a starvation mode. This puts stress on your body and increases the cortisol levels in your body and also decreases you metabolism. You can lose muscle mass due to nutrient stores being taken from your muscles instead of the fat that you want to lose. Mentally they can also be quiet tough on you and your mental health. The fact that you are hungry all the time can be quite a challenge.  Besides the one meal a day that you are allowed, all you have are shakes. “Do I want chocolate, vanilla, or berry?”, not much variety.  During the diet that I was on, I would be drinking a shake for dinner when all I really wanted was grilled chicken and some veggies. Why deprive yourself of this?

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3. They Don’t Encourage Exercise

Crash diets are just that. They focus on decreasing you total daily calories by decreasing the amount of calories that you consume. But what about exercising? Many do not focus of this. Some even have “cleansing” days in which they advise you not to exercise at all on those days. Exercise is very important to burning fat and calories.  Exercise is very beneficial to your body. In order to lose weight the healthy way, exercise is essential. For more on why exercise is so great, check out this other article of mine.

4. Many are Very Restrictive

These diets that involve meal replacement shakes are very specific on what you eat and when. They can be restrictive and not allow certain foods or allow you to only eat one meal per day.  This can cause an increase of food cravings,  provide unhealthy habits, and be emotionally straining. Not being able the have the foods that you want (not even in moderation) can cause binge eating of those foods that you are missing. It can create unhealthy habits such as skipping meals. These diet are no fun! Many can leave you hungry for much of the day, give you headaches, make you feel dizzy, and even leave you left craving you favorite meal. Why drink a special weight loss shake when you could have a healthy meal instead?

Skip the Diet, Just Eat Healthy.

What to do Instead of a Crash Diet

Although it may be tempting to look for that “quick fix” diet, don’t do it! This is all it is, a quick fix. You will be disappointed with the results. You will re-gain a good percentage of the weight you just struggled to lose.  Furthermore you will be subject to poor eating habits that you developed during this restrictive diet.

Instead of these special diets, what you need to do is just eat healthier and more mindfully. To loss weight, it is recommended to increase you protein intake and decrease the amount of total carbohydrates for during the day. You should decrease your calories intake but not in the extreme nature that these crash diets typically do. 1200-1600 calories is a healthy amount of calories to aim for while trying to lose weight. If you are not sure what you should be eating, check out this post on Clean Eating.  Along with eating healthy, you will need to start an exercise plan. Exercising for 30 minutes per day for 5 days out of the week is a great start! If you aren’t sure what an exercise plan is, you can follow these 5 Steps to Lose Weight.

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Monday Motivation: Food is Fuel, Not Therapy

Food is Fuel, Not Therapy!

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Remember: Food is fuel, not therapy

Good Morning and Happy Monday!! Hope all is well with you this morning. Here is this week’s quote: Remember: food is fuel, not therapy. I guess this quote references mindless eating. Snacking because you are bored or perhaps emotional eating. You want to think of food as fuel for you body. Eating fuels your body with protein, sugars, vitamins, minerals, and fats. Pay attention to your macros. Does your body need the food that you are preparing to eat?  If not, re-think it.

Remember for is fuel, not therapy

7 ways to prevent mindless eating:

  1. Keep unhealthy snacks out of sight, off the counter top.
  2. Do meal planning. Prep healthy meals ahead of time.
  3. Always eat a healthy breakfast. It will start your day off right.
  4. Eats 4-6 smaller healthy meals during the day. Less snacking.
  5. Make sure to drink your water! It will keep you felling full for longer.
  6. Count calories and write everything down that your consume.
  7. Practice portion control, know proper portions sizes.

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Eating healthy and clean meals is very important to any weight loss journey. Avoid quick and easy “convenience” meals and anything processed.  Use methods such as portion control and calories counting to help your weight loss become more successful. Eat healthier and exercise more to drive your body to loss weight. For more of clean eating, check out the post below.

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Monday Motivation: She Believed she Could

She believed she could, so she did!

Motivation Monday

she believed she could, so she did.

She believed she could, so she did!!

Happy Monday! Good morning. So here is your motivational quote for today. She believed she could, so she did. Wherever you are on your journal, keep pushing yourself toward your goals! If your believe that you are able to reach your goals, you just need to keep going girl! If you are struggling, find some help if you need. If what you are doing is not working, re-evaluate your short term goals and plan things differently.

If hope this quote helps. If you believed that you can, you will. Find ways to make it happen. You can do it!! Check out all my fitness quotes HERE

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Monday Motivation: 3 Months From Now

Three Months From Now

Yes, that is all it takes for you to see results. If you fell discouraged just remember this. You need to remember why you started and focus on that. It can be very easy to get discouraged if you aren’t seeing results as quickly as you would like. But first you need to get started. Once you get a plan together, stick to it! If you realize you don’t like one activity to loss weight, try another. Whatever you do, don’t give up! Create goals and work toward them every day. Set large goals and crush small goals. Hey, every little bit you do gets you closer to achieving your large goals.

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Motivation Monday: Don’t Give Up

Motivation Monday!!

Your legs are not giving out, your head is giving up. Exercise and weight loss is a mental challenge not a physical one. This is why I have developed this series of posts. You need good mental strength in order to push yourself to finish a workout and give it your “all”.  When you start to feel short of breath or your muscles feel like they are going to give out, don’t give up! You need to push yourself and stay mentally strong. Stay motivated to reach your goals!! Everyone struggles with this from time to time, you’re not alone.

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Motivation Monday: Eat Right

Motivation Monday!!

You don’t have to eat less, you just have to eat right. That is part of what clean eating is all about. Clean eating is not a diet but more of a lifestyle. It is not a short term extreme diet to get you quick results that don’t last. When you decide to follow rules of a clean eating, it will be easier for your body to lose weight. Also be mindful of calories. Counting calories is a great way to help you loss weight. A good calorie guideline for weight loss is 1400-1600 calories per day. Skip liquid calories and fill yourself up with healthy foods to nourish your body and fuel your workouts.


Motivation Monday: Earn Your Body

Motivation Monday!!

  • I want to get healthy.
  • I want to look better.
  • I will eat right.
  • I will exercise.

I will earn my body.

Earning your body takes work. It takes motivation and strength to push yourself to reach your goals. To reach them it will take time and a lot of work that only you can do. To loss weight you need to get healthy by stopping bad habits. You will look “better” by developing more self confidence. Eat right by getting rid of junk foods and stocking your kitchen and pantry with healthy foods. And of course to loss weight you need to exercise. It takes work to earn your body, so work for it!


Motivation Monday: Obsessed

Motivation Monday!!

I am obsessed with becoming a woman who is comfortable in her own skin. Self confidence. Trust yourself and feel good about yourself. When you reach your goals, even little ones, this sparks a felling of accomplishment. It gives you more confidence. When your start reaching goals that you have set, you feel like you must be doing something right!! Progress. Weight some of that weight that you wanted to loss, knowing to yourself that you are eating healthier, and having your clothes fit a little better, these are things that make you feel accomplished. So set little goals and crush them! Once you start reaching those goals and feeling better about yourself, you will feel obsessed with it! Keep going, Push Yourself! Feel comfortable in your own skin.

Also I’m excited to announce Country Clean N Fit is hosting a Back-to-School Weight Loss Challenge. The challenge runs through the month of September. I am looking for ladies (or men) who are looking to lose 5-20 pounds. Winner is determined by % of weight lost, not total weight lost. Some people have more to lose then other so this is the fairest. Prize TBD. I’m thinking a Gift Card of some sort!! Sign-up through our Facebook Page by August 31st!!

Motivation Monday: Strength for Tomorrow

Motivation Monday!!

The pain you fell today is the strength you fell tomorrow. When you’re felling sore during your workouts, push yourself!! This is just your muscles building themselves stronger. When you start a new exercise program or new routine, your muscles may not be used to this kind of movement.

The next day you may fell a little sore and achy. This is normal!! Soreness is good. Pain to your muscles is different. You are the only one that knows how your own body feels. Know the difference between discomfort and pain.

Have the strength to push through the discomfort of sore muscles!! This makes them stronger. Stronger muscles make exercising easier. It makes them about the lift more weight. This is progress!! Keep going! Strive for your goals and for progress. What you do during today’s workout will make tomorrow’s workout easier.


Monday Motivation: Stay Positive

Results are not seen overnight. It can be very discouraging when you take the time and effort to workout several times a week and not see results. You try to follow a healthy eating regime and little change is seen. It takes weeks to see results– keep going!! Stay positive and stay strong!

You need to fight for yourself and keep on working towards your goals. Remember why you started. You need to make changes in your life for them to happen. Team up with a buddy to help push each other towards your goals. Stick together to make your workouts happen. Push each other.

Stay focused and stay strong. Don’t give up on yourself. You need to stay mentally strong to have ability push yourself physically.