How to Recover From Crash Dieting
Crash dieting consists of vigorous exercise, drastically reducing calorie intake, meal replacement shakes and dietary supplement pills. While crash diets may prove effective in the short-term, the risks associated with these quick, extreme weight loss may be physically and mentally harmful. To recover from a crash diet follow a realistic meal plan and activity schedule to assist your body's adaptation to a normal physical regimen.
- Difficulty:
- Moderate
Instructions
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Repairing the Body
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1
Consume a minimum eight glasses of 8 oz. of water per day. Water contains essential vitamins and nutrients that your body may have lost in a crash diet.
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2
Take a multivitamin once a day. When crash dieting, food choices are limited, which deprives the body of vital vitamins.
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3
Be sensitive to the digestive tract. Consume foods that are easily digested such as raw vegetables, fresh fruits, turkey, chicken and fish. Following this kind of eating plan will rebuild the digestive tract's tolerance and function.
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4
Slowly increase calorie intake day by day. Begin consuming 1,100 calories daily. Increase daily calories by 150 calories until you reach 2,000 calories. The average calorie intake for women per day is around 2,000 calories; for men it's around 2,500 calories.
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5
Sleep. Allow the body seven to eight hours of uninterrupted sleep. Crash dieting may deplete your energy level. Rest will help your body recover.
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1
Tips & Warnings
You can attempt light exercise during this period. Do not participate in any vigorous activity until you are eating 2,000 calories again. If calorie intake is too low and you attempt vigorous exercise, you'll force your body to find alternative sources for energy, such as your muscles and organs, thus enabling the body to cling to fat cells and enzymes that need to be digested.
Crash dieting can cause serious health risks. If nausea or vomiting occurs at all, seek medical attention immediately, these are signs of serious digestive damage or vitamin deficiency.
