Home Diets and Weight Loss 24-hour diet: does the lightning diet work?

24-hour diet: does the lightning diet work?

by Josephine Andrews
Published: Last Updated on 187 views

Lose up to two kilograms in a day without losing muscle – that’s what the 24-hour diet promises . Is that possible? Read here how the 24-hour diet works and what the advantages and disadvantages are.

What is the 24 hour diet?

For quick success: The 24-hour diet promises a weight loss of up to two kilograms within a day – by combining an intensive workout with a low-carbohydrate and high-protein diet.

The idea for the 24-hour diet came from the nutritionist Michael Hamm and the former competitive athlete and ecotrophologist Achim Sam. They wanted to create a diet program that would make it possible to lose weight in a healthy way in a short period of time – without the yo-yo effect.

Your approach to the 24-hour diet:

  • The intensive sports program empties the body’s carbohydrate stores and stimulates fat burning.
  • The low-carb diet coupled with intense exercise reduces insulin secretion, which keeps blood sugar levels low and prevents cravings.
  • The protein-rich diet ensures that the muscles are maintained or are further built up through the training.
  • Since women only consume a maximum of 1000 calories and men a maximum of 1200 calories in the 24 hours, there is an energy deficit and weight is lost.

The 24-hour diet is not a permanent diet and is not intended as a permanent form of nutrition. The inventors recommend doing it two to three times a month. It is suitable, for example, to compensate for eating sins in everyday life. After two diet days, however, it is advisable to take a week’s break.

This is how the 24-hour diet works

The typical sequence of a 24-hour diet is as follows:

1. Abend

Start in the evening. Insert an intensive sports unit around 6 p.m. – for example sporty cycling or jogging . Depending on your performance level, the duration can be between 45 and 120 minutes. As a result, the carbohydrate stores are emptied and the body uses the fat deposits to generate energy.

It is important that the sports unit is an interval training session. This means that the intensity varies and fast and slower sessions alternate. Due to the quieter parts, the pulse doesn’t drop completely, but can still recover a bit. The effect: you last longer.

Eat your last meal three to four hours before bedtime. Absolutely avoid carbohydrates . Better to eat salad, lean meat or fish. Try to get at least seven hours of sleep to recharge your batteries.

In the morning

Start the day with a protein-rich breakfast . Allowed are eggs, avocado or low-fat cheese. Bread or rolls are taboo because they contain carbohydrates.

Then there is a light 60-minute workout – for example walking. Move in such a way that you could, in principle, still have a conversation. The easy movement keeps fat burning at a high level.

Depending on how you want to burn your calories over the 24 hours, you may want to treat yourself to a mid-morning snack now.

At noon and 2nd evening

After a low-carb, high-protein lunch, you can have a snack in the afternoon. In the evening, like the day before, there is another light dinner. Go to sleep three to four hours after a meal. This ends the 24-hour program.

What foods are allowed?

Foods with high-quality protein are essential . In addition, low-carbohydrate fruits and vegetables are allowed, as well as foods with saturated fatty acids. This includes:

  • Owner
  • Vegetables like tomatoes, broccoli , lettuce, spinach, etc.
  • Fruits like blueberries , kiwi or grapefruit
  • low-fat cheese
  • lean meat (chicken, beef)
  • Fish such as tuna, salmon, walleye and cod
  • cream cheese
  • low-fat natural yogurt
  • walnuts and almonds
  • Avocado
  • pumpkin and sunflower seeds
  • rapeseed and olive oil
  • lenses
  • Tofu
  • Lemons

Instead, avoid pasta, white bread or couscous. Complex carbohydrates like quinoa, amaranth, and oatmeal can be consumed in moderation.

Drink at least 2.5 liters of water or other unsweetened beverages. Avoid soda, juices and alcohol.

Benefits of the 24 hour diet

The benefits of the 24-hour diet include:

  • short-term successes
  • no equipment necessary
  • no muscle breakdown, as protein-rich foods are allowed
  • Complex carbohydrates and healthy fats allowed in small amounts
  • stubborn fat deposits on the abdomen are attacked
  • Less water retention, since carbohydrate reduction also empties glycogen stores. Glycogen stores water.

Disadvantages of the 24 hour diet

  • Those who do not have basic fitness will probably reach their limits with the sports program.
  • It is questionable whether it makes sense to lose weight in a flash and then go back to old habits.
  • Not possible as a permanent form of nutrition, otherwise deficiency symptoms will occur. A fundamental change in diet is more sustainable and healthier for losing weight – even if it takes more time to achieve success.
  • Since the dishes all have to be freshly prepared, time is needed. The 24-hour diet is therefore difficult for a stressful everyday life.

Who is the 24-hour diet suitable for?

The 24-hour diet is suitable for all people who are healthy and already have a basic level of fitness. Under no circumstances should you do the 24-hour diet over a longer period of time without breaks.

The 24-hour diet is not suitable for

  • underweight or overweight people
  • Pregnant or lactating women
  • people with an eating disorder
  • People with kidney failure, impaired liver function, diabetes or cardiovascular disease
  • children and young people

Weight Loss Tips

To lose kilos, these tips will help:

  • Eat slowly. Only after 20 minutes does the brain reach the I’m full signal.
  • Don’t fast. Otherwise, the body slows down the metabolism. This reduces the basal metabolic rate and calorie burning.
  • Use small plates. If the brain perceives a full plate, it is calmed down. Therefore, use smaller variants and place the pots with supplies out of sight.
  • No strict bans. Whoever forbids himself something permanently and absolutely increases his desire for it. Therefore, regularly indulge in small sins in moderation.
  • Sufficient sleep. Anyone who sleeps at least seven hours at night is doing something good for their figure. A study from the USA shows that the risk of being overweight increases by 73 percent if you sleep less than four hours.

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