ABC Diet for Weight Loss: What It Is and How to Do It?
This content has been Fact-Checked by a Certified Nutritionist in our Publishing Team. Learn more here. Always consult a medical professional before commencing any diet.
The ABC Diet is a method of tricking your metabolism into burning more fat without going into the starvation mode.
This is a restrictive dietary regime that requires a significant calorie shortage over a longer period of time. The method works through varying your calorie intake from day to day, never going above 800 calories per day.
As you can see, this is an extremely restrictive regime that is not for everyone.
The name, “Ana Boot Camp” Diet refers to significant weight loss and is often associated with Ana (anorexia) communities. As such, this diet has been criticized by doctors and other experts.
It is undeniable that this is a restrictive dietary regime that asks for a significant reduction of calorie intake. It is definitely not for everyone.
At the same time, there are people who claim excellent results with precisely this method of weight loss. Ultimately, you should decide, preferably after consulting your doctor, whether this dietary regime is the right choice for you
What is the ABC Diet (The Ana Boot Camp Diet)?
The ABC Diet, also known as Ana Boot Camp Diet, is an extremely restrictive diet made for significant weight loss. The idea behind the ABC Diet is that you can trick your metabolism into burning more calories. This is achieved through careful variation of the daily calorie intake.
The main trick behind the ABC Diet is to consume a variable level of calories from a day to day. This calorie variation fools your metabolism into burning more fat, all while preventing your body from going into the starvation mode.
This diet “trains” your metabolism through lower calorie intake and a specific dietary plan. According to this plan, different days have different calorie requirements.
The whole plan lasts for 50 days. During those days, you should vary your calorie intake from 800 calories per day to 0 calories per day.
As you can see, this is an extremely restrictive dietary regime. Because of this, the ABC Diet has attracted criticism from doctors and other experts.
The main problem with this diet is an extremely low-calorie intake for a long period of time (almost two months to complete the cycle.) Despite these controversies, the ABC Diet is popular among certain groups of people who want to lose weight.
How Does the ABC Diet Work?
The main idea behind the ABC Diet is to trick your body into boosting your metabolism. The ABC Diet aspires to achieve this by alternating your calorie intake from a day to day.
The main program lasts for 50 days, after which you should slowly go back to normal food intake.
This diet is organized through a specific eating schedule. There is no strict list of allowed and forbidden foods on this diet. Instead, you need to follow the allowed number of calories per day.
There is a careful schedule that lists the number of calories you are allowed to consume each day.
Most days allow under 500 calories, and there are several so-called “fasting days” in which you are not allowed to consume any calories. On the other end of the spectrum, there are days in which you are allowed to eat up to 800 calories.
The main idea is that fluctuating between low-calorie days and those in which you consume more calories will boost your metabolism. This fluctuation will trick your body out of the starvation mode, so you will lose weight.
One of the main problems with cutting calories for a diet is that your body can easily get into a starvation mode.
Essentially, this makes your body “think” that there is a food shortage, so it tries to keep as much fat as possible. It prevents effective weight loss.
By fluctuating calorie intake from day to day, you prevent your body from going into the starvation mode. This allows for rapid and effective weight loss.
It is obvious that the ABC Diet is very restrictive. You are not allowed to consume more than 800 calories on this diet, and most of the days allow for less than 500 calories.
This is significantly lower than the recommended minimum of 1200 calories per day. It is clear why the Ana Boot Camp Diet is often considered a dangerous and not healthy diet.
On the other hand, if you are careful and don’t go overboard, it is possible to lose a significant amount of weight with this diet. As with any other dietary change, it is best to consult your doctor before trying this diet.
What Are the Benefits of ABC Diet?
If used correctly and carefully, the ABC Diet is a very effective weight-loss method.
There are many overweight people who need to lose more than just a few pounds. Slow diets might not work for these people.
The ABC approach allows you to lose a lot of weight in less than two months.
Here are some of the main benefits of the ABC Diet:
Significant weight loss
This diet is specially made for effective weight loss. You will burn a lot of calories and your weight will go down rapidly.
This diet makes your body use its stored fat in order to generate enough energy to get you through the day. Since the calorie intake is too low, you will be burning your stored fat rapidly.
Speeding up your metabolism
The diet is specially made to speed up your metabolism through fluctuating calorie intake.
While this doesn’t work for all people, it provides excellent results for those people where it works.
Preventing problems caused by being overweight and obese
People who are obese and significantly overweight are at risk of numerous health problems.
In order to stop these problems or to prevent further illnesses, obese people might need to lose weight fast. The ABC Diet approach might be an effective way to achieve this.
As you can see, there are some benefits to the ABC Diet. However, there are also certain risks and side effects (see below) that you need to know about.
This is not a diet for everyone. If you choose to follow it, you need to be very careful not to endanger your health.
ABC Diet Plan
With the ABC Diet plan, it is important to follow the prescribed calorie intake per day. The program is 50 days long, and each day has its own calorie intake. The calorie intake ranges from 0 (fasting) to 800 calories. The average number of calories consumed on this diet is under 500 calories per day.
There is a strict ABC Diet Chart to follow. It includes 5 distinctive cycles of calorie fluctuation. Each cycle ends with a fasting day. You are not allowed to consume any calories on these days.
The cycles are as follows:
First cycle (Days 1-10)
You start by consuming 500 calories per first two days. After this, you fluctuate your calorie intake up and down until you get to 100 calories. The third day is 300 calories and the fourth day is 400 calories. The next step is to increase your calorie intake for 100 calories per day until you get to 500 calories again. Once you are at 500 calories, the next day will be fasting day, in which you are not allowed to consume any calories.
Second cycle (Days 11-20)
This cycle fluctuates calories between 150 and 350 per day, up and down. It starts with 150 calories on the first day of the cycle. The next day has 200 calories and the day after that 400. The next one is 350, then 250 calories, then 200 calories. After this, have another fasting day. The next three days will see graduate calorie fluctuation. On the first day, you are allowed to eat 200 calories. On the second day, you are allowed to eat 100 calories. The third day is the fasting day. This is the middle of the program and the most restrictive dietary regime.
Third cycle (Days 21-32)
This is a long cycle. During this cycle, your calorie fluctuation should range from 50 to 800 calories. You start with 300 calories and reduce your calorie intake by 50 calories per day. Once you get to 50 calories per day, increase your calorie intake to 100. The two days after that is 200 calories per day. After this, increase to 300 calories. Finally, increase your food intake to 800 calories. Just like all of the other cycles, this one also ends with a fasting day.
Fourth cycle (Days 33-36)
This cycle fluctuates calories between 250 and 450. The first day is 250 calories and the next two days increase the calorie intake by 100 calories per day. The final day of this cycle is a fasting day.
Fifth cycle (Days 37-50)
The last cycle starts with 500 calories and lowers calorie intake down to 150. Start with 500 calories per day and reduce the calorie intake per day by 50 calories per day. When you reach 200 calories, repeat that calorie intake for two days. After this, increase your calorie intake to 250. The reduce it again to 200. The day after this, increase your calorie intake to 300, followed by a day of reduced calorie intake to 200. The day after this, reduce calorie intake to 150. The final day of this diet is the fasting day.
As you can see, there are no specific food groups that are allowed or forbidden. All you need to do is to monitor your calorie intake and fluctuate it according to the chart. On fasting days, you are not allowed to consume any calories.
ABC Diet Chart
This is a very restrictive diet so chances are that you will be constantly hungry. Many people don’t manage to complete the whole 50-day cycle. That is okay.
For some people, following this diet only for one cycle is enough to show a significant weight loss. Also, following this diet for a shorter period of time can also be a safer option. It is important to never force your body into something that feels bad. If you cannot complete a full program, don’t worry. Chances are that even one cycle will show noticeable weight-loss results.
Make sure to drink lots of water. Water is important for health and it prevents you from dehydration. It is also important to monitor your health and be very careful not to endanger yours during this diet.
ABC Diet Results
The ABC Diet is specially designed for significant weight loss. Over the course of 50 days, a person can lose a lot of weight. This is why it’s best for people who are significantly overweight and obese. There are many people who claim that they finally managed to get rid of their weight through this diet.
If you are looking to lose a lot of weight in a more sustainable diet, check out how to lose 50 pounds in 2 months article.
The ABC Diet results can also be negative. It is important to understand that this diet carries certain risks (see below). For certain people, fluctuating calories simply doesn’t work. These people will not trick their bodies out of the starvation mode.
As a result of this diet, their body will go into the starvation mode and will attempt to keep fat. This will prevent effective weight loss. Furthermore, this approach can lead to significant weight increase once you go back to your normal diet.
Also, some people simply lose water instead of fat during the course of this diet. Such an approach also results in the body keeping the limited calories and actually stocking up on more body fat than before.
A safe way to go about this diet would be to try it for 10 days (the first cycle) and see how you feel. Notice results and whether your body starts to lose weight accordingly. If you notice any side effects, or if you don’t experience enough of a starting weight loss, it might be that your body is simply not made for this diet.
Also, don’t forget to consult your doctor before going on any restrictive diet. There might be certain contraindications (illnesses such as diabetes) that would prevent you from doing the ABC Diet safely.
Is the ABC Diet Plan Safe?
It is important to understand that the ABC Diet is a very restrictive diet that cuts many calories. As such, it is considered a risky dietary regime. It means that you have to be very careful if you decide to follow it. It can lead to eating disorders and serious illnesses if it’s not done under supervision.
Because of this, it is best to follow this diet only under the supervision of your doctor. Never go on this diet (or any other dietary regime) without consulting your doctor first. Cutting calorie intake can be an effective way to burn stored fat, but it has to be done carefully. The only way to do this safely is through your doctor’s supervision.
It is also important to pay attention to your body. If, at any point, you feel unwell, make sure to stop with this diet. Consult your doctor immediately. This is not a diet for everyone, and you might not be a good candidate for it. You need to stop with this diet if you notice any negative effects.
The warning signs include, but are not limited to dizziness, fatigue, low sugar levels, headaches, and sensitivity to cold. Be mindful of these signals. If you notice any of them, make sure to stop the diet and consult your doctor immediately. This is the only way to stay safe while following such a restrictive weigh-loss regime.
Warnings/Risk of ABC Diet
The ABC Diet comes with certain warnings. It carries specific risks that you need to be aware of. As noted above, if you notice any warning signs, make sure to stop the diet immediately and consult your doctor. You need to protect yourself from possible risks associated with this diet.
The main risks associated with the ABC Diet:
- Sensitivity to cold
- Eating disorders
- Obsession with calories and food intake
All of these things are serious. If you notice any of these signs, make sure to consult your doctor immediately.
Anorexia is a serious eating disorder that can result in death. Never follow a diet plan that promotes anorexia. It can lead to numerous problems, such as low blood sugar levels, dry skin, insomnia, dizziness, fatigue, constipation, hair loss, irregular heart beat, and malnutrition.
The disease can cause numerous complications, such as heart disease, kidney problems, bone loss, anemia, electrolyte imbalance, and gastrointestinal problems.
Seek medical help immediately if you or a person you know has developed symptoms of anorexia.
This content has been Fact-Checked by a Certified Nutritionist in our Publishing Team. Learn more here.