24 hours, 2 kilos less, 500 grams of fat lighter – the 24-hour diet in terms of maximum fat burning promises exactly that. Does Fast Weight Loss Really Work and Is It Even Healthy?
Lose two kilograms in one day? That sounds almost too good to be true. The inventors of the “24-hour diet” promise to lose weight successfully and quickly with their nutritional program – with maximum fat loss without the yo-yo effect.
But does it really work or is it a dangerous crash diet?
iudiet took a closer look at the “revolutionary fat-off day” and assessed whether the strategy of losing weight quickly 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 through interval training and a high-protein diet, up to 500 grams of fat can be burned and one to two kilograms of body weight can be lost.
But who is behind the “lose weight quickly” concept? The diet was developed by nutritionist Prof. Dr Michael Hamm from HAW Hamburg and graduate ecotrophologist Achim Sam, who is said to have lost eight kilos even with the 24-hour diet and has maintained his desired weight for several years.
Together they wrote down their diet philosophy in the book “24-Hour Diet” – and they did so with great success.
Achim Sam, qualified ecotrophologist
However, both emphasize that although the lightning diet can be used to lose weight, it should not be considered as a permanent form of nutrition. Your expert tip: Take a break for at least a week between two diet days.
That’s what science says about 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 results of the study came as a surprise to the professor: “I would never have thought that it was possible that after such a short time you could force the body to obtain its energy almost exclusively from fat. Such high fat burning values were previously only known from theory. “
This is 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 no hard exercise program should be carried out during the long fasting period.
In addition, solid food is avoided when fasting and only liquids in the form of water, unsweetened teas, infused water or miso broths are consumed.
What they have in common: Both start at 6 p.m. before the actual diet day.Reading tip INTERMITTENT FASTING This is why intermittent fasting is better than any diet
The cornerstone of the 24-hour diet is a low-calorie, high-protein diet combined with intense cardio units. According to the two nutritionists, this is the only way to get to your fat reserves quickly.
The maximum fat loss is guaranteed with the 24-hour diet, according to the experts, you should still on the eve of a high-protein dinner of fish, eggs, meat or granular cream cheese and low-carbohydrate vegetables, as well as a subsequent 60-minute interval training , such as jogging , Swimming, or HIIT exercise .
The aim is to reduce the body’s carbohydrate stores so much that it begins to burn more fat overnight.
The actual diet day the next morning also starts with a protein-rich breakfast. In the morning, fat oxidation runs at full speed due to the minimized carbohydrate stores.
A protein-rich and high-fat breakfast causes the fat metabolism to proceed even more strongly. You can find delicious recipe inspiration in the low carb breakfast gallery .
The iudiet favorite recipe:
Immediately after breakfast there is another extensive cardio unit.
In order to maintain fat burning permanently, 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 rich in protein, please. Almonds, buttermilk or low-fat quark with flax seeds and blueberries are suitable for this.
Other important factors:
- Seven to eight hours of sleep
- At least 2.5 litres of liquid in the form of water and unsweetened drinks
How many calories are allowed?
The 24-hour diet applies the well-known rule: If you want to lose weight, you have to burn more calories than you eat.
However, the calorie deficit is very high and is similar to the 5: 2 diet :
- Women are allowed to consume 800 calories/day
- Men because of the higher basal metabolic rate of 1000 calories/day
Who is the diet suitable for?
The diet is aimed at everyone who wants to lose a few pounds quickly and who have a good basic level of fitness.
Competitive athletes can also use the 24-hour diet because there is no muscle loss.
However, if you do intensive endurance sports and are dependent on a high carbohydrate intake, the diet can only be used far away from training and competition phases.
The following groups of people should refrain from the lightning diet:
- Obese people ( BMI > 30)
- Underweight people (BMI <18)
- People with eating disorders
- People with chronic diseases of the kidneys, pancreas, liver, thyroid or with diabetes
- Pregnant and breastfeeding women
- Young people under 18 years of age
Which foods are allowed?
Plant and animal proteins that support the maintenance of muscle mass are permitted.
You can also rely on healthy fats that provide plenty of omega-3 fatty acids – for example, hemp oil, linseed oil, chia seeds, linseed, walnuts or high-fat 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 can eat as colorfully as possible. That means: every meal is best combined with a large portion of vegetables, they add a lot of volume and provide 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 which foods are suitable for the 24-hour diet:
|Proteins||Healthy fats||Good carbs|
|lowfat quark||linseed oil||broccoli|
|grained cream cheese||linseed||cauliflower|
|tofu||Walnuts||green leaf salads|
|Chicken meat||Pumpkin seeds||tomatoes|
Advantages and disadvantages of the 24-hour diet
If more protein-containing and high-fat foods are consumed and the carbohydrate content is reduced, this can have the following advantages for the body:
- The feeling of satiety lasts longer and there is less hunger. The body takes much longer to break down fats and proteins. He also has to use a lot of energy for this – this is also referred to as a thermal effect. The body already burns calories while digesting proteins – as they have to be broken down into their individual amino acids. Almost a quarter of the nutritional energy in proteins dissipates without landing on our hips. In addition, proteins are needed to build muscle, which in turn has a positive effect on fat burning
- Constant insulin level because less sugary foods or foods with a lower glycemic index are consumed. This also has a direct impact on performance – it also becomes more constant
- The visceral fat is minimized – The visceral fat is mainly deposited on the abdomen and thus around the internal organs and this is what makes it so dangerous. With the help of the 24-hour diet, the body draws energy from the fat cells
- The body has less water retention because it produces less glycogen due to the reduction in carbohydrates, which binds the water. If the glycogen stores are as good as empty (they can never be completely empty), not much water can be bound
- No loss of muscle mass due to increased protein intake and the short period of time
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 level of fitness quickly reach their limits.
In addition, the fat-off day is not a permanent nutritional strategy, as the calorie deficit is too high and deficiency symptoms can occur, especially if the diet is carried out for several days in a row.
If you eat a very high carbohydrate and unhealthy diet after the end of the diet, a yo-yo effect cannot be ruled out.
Implementing the 24-hour diet is difficult, especially in the stress of everyday life.
Lose weight fast guaranteed? An example 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. Incidentally, if you are less trained, the memory is empty faster than if you are well trained – since you really have to go to your limits with the 24 hour diet program, you should be in top shape for it. If in doubt, clarify with the doctor in advance.
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