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Lose four kg in a couple of days: and keep it off a year later

Lose four kg in a couple of days: and keep it off a year later
If you eat extremely little food for a couple of days and do lots of exercise and you're overweight, you can lose 4-5 kg. And yes: the positive effect on your body composition will still be visible after a year. Spanish sports scientists write about this in the Scandinavian Journal of Medicine and Science in Sports.

Crash diets
Losing weight rapidly in a short period of time: competitive athletes do it regularly, but dieticians are against it. If you lose weight too fast you'll lose comparatively more muscle mass they say. And this is exactly what you see in human studies where people lose more than half a kilogram per week.

But these studies are about slimming attempts that last for weeks. Very short periods of several days in which you drastically reduce your calorie intake and exercise intensively don't have such a dramatically negative effect. And the odd Japanese animal studies we are so fond of in this web magazine confirm this. What's more, the same animal studies have shown that after this kind of crash diet, muscle mass is restored faster than fat mass.


Lose four kg in a couple of days: and keep it off a year later
Researchers at the University of Las Palmas de Gran Canaria got 15 overweight men average BMI 30 to lose about 4 kg over a period of a week. During the first four days the men were only allowed to eat 320 kcal per day. At the same time they walked eight hours a day and also trained their arms on an arm-crank-ergometer [see photo above] for 45 minutes. The combination of exercise and diet meant that every day the men expended 5000 kcal more than they consumed.

The researchers divided the men into 2 groups. One group was given their 320 kcal in the form of whey; the other group got it in the form of sugar [Sucrose].

At the end of the four days the men were allowed to eat as much they needed for the rest of the week. They were not allowed to do much exercise.

The researchers examined the men a month afterwards and a year afterwards. They discovered that the fat loss induced by four days of hardly any food and lots of exercise was still present after a year, and that most of the decrease in lean body mass had been restored.

Lose four kg in a couple of days: and keep it off a year later

WCR = after 4 days; DIET = after 7 days; POST = after 4 weeks.

We drew a graph ourselves of the number of kg fat lost as a result of the crash diet and separated out the whey and sugar group. The figure shows that a year after the crash diet the amount of fat still lost in the sugar group was negligible.

Lose four kg in a couple of days: and keep it off a year later

Scand J Med Sci Sports. 2015 Apr;25(2):223-33.

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Weight Loss

Short interval training between meals keeps a slimming diet on course
If you're going to reduce your calorie intake to shrink your fat percentage, you can prevent hunger attacks from sabotaging your attempts to diet by building in a short interval training session between meals.

Exercising before breakfast trains your fat tissues to break themselves down
In the short term doing this burns more fat than if you exercise while you've still got nutrients in the bloodstream, but in the long term the slimming effect is even stronger.

Eating whole grain products instead of refined ones saves you a hundred kilocalories a day
You'll find it easier to maintain your weight and lose weight if you eat whole grain products rather than their refined counterparts.