Introduction
Scrolling through TikTok and Instagram, it’s easy to spot new weight-loss challenges every week. Many of these viral plans fall under the umbrella of crash diets – extreme, short-term eating patterns that promise rapid results. In Pakistan, where social pressure and busy lifestyles collide with a booming influencer culture, crash diets spread quickly and often go unchallenged.
These crash diets may produce fast scale changes, but most of that early weight loss is temporary and comes at a cost: slowed metabolism, hormonal disruption, nutrient deficiencies, and a high risk of rebound weight gain. This article breaks down seven dangerous crash diets trending on social media in Pakistan and offers safer, dietitian-approved swaps you can start using today.
What are crash diets and why are they attractive?
At their core, crash diets are very low-calorie or highly restrictive plans that radically reduce food variety and intake. People opt for crash diets because the promise of visible change in a few days is tempting particularly before events like weddings, holidays, or photoshoots. Social media amplifies this appeal, showing dramatic before-and-after clips without revealing the full health consequences.
While crash diets can create quick illusions of success, the body reacts to severe restriction by conserving energy, breaking down muscle, and increasing hunger hormones. Over time, repeated cycles of crash dieting make lasting weight control much harder.
Popular Crash Diets in Pakistan
1 - Egg only Diet
What it is
The boiled-egg trend asks followers to subsist mainly on eggs for several days, sometimes combined with minimal vegetables and water.
Why people try it
Because eggs are high in protein and relatively low in calories, many think this single-food approach will speed fat loss. Social videos showing dramatic short-term weight drops fuel the trend.
Why this crash diet is risky
Relying only on eggs limits dietary fiber, healthy fats, and key micronutrients. Prolonged egg-only eating can cause digestive upset, mood swings, and suboptimal hormonal balance. For people with thyroid problems or PCOS, restrictive crash diets like this can worsen symptoms.
Safer swap
Replace the egg-only approach with a balanced high-protein day plan: two boiled or poached eggs, a portion of whole grains (eg. oats or brown chapati), a serving of vegetables, and a small healthy-fat source such as avocado or a handful of nuts. This provides fullness and preserves muscle while supplying vitamins and fiber.
2- The Cabbage Soup Cleanse
What it is
This crash diet promotes eating large quantities of cabbage soup for 3–7 days, often paired with sparse fruit or minimal protein.
Why people try it
Low-calorie soups feel filling and promise a “detox” effect. The visual simplicity makes it popular on reels and stories.
Why this crash diet is risky
Cabbage soup is low in protein and healthy fats; it can lower energy, cause muscle loss, and leave you nutrient-deficient. The weight lost on this crash diet is usually water and glycogen, returned quickly when normal eating resumes.
Safer swap
Make a protein-rich vegetable soup: add lentils, chana, or shredded chicken to the cabbage base, and serve with a small portion of brown rice or whole-wheat roti. This keeps the comforting soup ritual but supports metabolism and muscle.
3- Juice-Cleanse Challenges
What it is
Juice cleanses replace meals with fruit or vegetable juices for days, claiming to flush toxins and melt fat.
Why people try it
Juices are marketed as quick “resets” and look wholesome on video. Influencers often post enticing “day-by-day” reels that draw viewers in.
Why this crash diet is risky
Juice-only crash diets can be high in sugar and very low in protein and fat. They trigger blood-sugar swings, reduce satiety, and are particularly unsafe for people with pre-diabetes or PCOS – conditions common in Pakistani communities.
Safer swap
Use juices as add-ons rather than replacements. Blend vegetables with a moderate amount of fruit, and pair with protein-rich foods like Greek yogurt, cottage cheese, or a small handful of nuts to balance blood sugar.
4- Apple Only Diet
What it is
Mono-fruit crash diets push followers to eat only apples (or another single fruit) for several days.
Why people try it
Mono-fruit plans are simple to follow and play into the “clean eating” narrative on social feeds.
Why this crash diet is risky
A fruit-only crash diet skews macronutrients heavily toward carbohydrates and lacks essential amino acids and fats. It can lead to low iron, B12 and protein intake, and often causes acid reflux or digestive discomfort.
Safer swap
Enjoy fruit-based fasting intermittently – for example, a fruit snack paired with protein (like nut butter or yogurt). Use apples inside meals (salads, chaat-style with chana) so they contribute fiber and nutrients without dominating the diet.
5- One-Meal-a-Day (OMAD) Fads
What it is
OMAD requires eating one very large meal within a 1–2 hour window and fasting the rest of the day.
Why people try it
OMAD offers a drastic approach that’s easy to show on camera and seems efficient for busy schedules.
Why this crash diet is risky
Squeezing all nutrients into a single meal makes it hard to meet vitamin, mineral, and protein needs. OMAD can provoke overeating, cause energy slumps, and destabilize blood sugar — especially harmful for women, people with thyroid dysfunction, and those with PCOS.
Safer swap
Try a 16:8 intermittent fasting model instead: eat two to three balanced meals within an 8-hour window. This makes nutrient intake manageable while offering many of the practical benefits of time-restricted eating.
6- The GM (General Motors) Diet
What it is
The GM diet is a 7-day plan circulated widely on messaging apps and social platforms that assigns particular foods to each day (mostly fruits and vegetables, with little protein).
Why people try it
Promises of “7 kg in 7 days” make it viral bait for quick-fix seekers.
Why this crash diet is risky
The GM approach is inconsistent in macronutrient balance and often too low in protein. It increases the likelihood of muscle loss, metabolic slowdown, and rapid weight regain once normal eating resumes.
Safer swap
Follow a calorie-controlled, well-rounded plan that includes lean protein, whole grains, plenty of vegetables, and healthy fats. A steady 0.5–1 kg weekly loss is healthier and more sustainable than extreme short-term results.
7- The Keto Trend
What it is
The ketogenic or keto diet is a very low-carbohydrate, high-fat eating pattern that pushes the body into ketosis. On social media, some users adopt keto abruptly as a short-term crash method to force quick scale drops.
Why people try it
Keto’s early rapid weight loss (mainly water and glycogen) shows striking results on camera. Many Pakistani influencers promote keto as a way to reduce “roti” and refined carbs while still enjoying rich flavors.
Why using keto as a crash diet is risky
Nutrient gaps: Severe carb restriction can reduce intake of fruits, whole grains, and some vegetables, lowering fiber and micronutrient intake.
Hormonal effects: Abrupt, severe carb cuts can disrupt menstrual cycles and may worsen PCOS or thyroid sensitivity in some women.
Keto flu & side effects: Headaches, nausea, fatigue, and constipation commonly occur during early adaptation.
Unmonitored lipid changes: Saturated fat–heavy keto patterns can raise LDL cholesterol in susceptible people.
Unsustainability & rebound: Many who use keto as a short-term fix regain weight rapidly once they reintroduce carbs.
Safer swap
If you’re curious about low-carb benefits, try moderate low-carb strategies instead: aim for a sensible carbohydrate range, prioritize non-starchy vegetables and healthy fats (olive oil, nuts, fatty fish), and include a moderate portion of whole grains when needed. Monitor labs (lipids, kidney function) and work with a dietitian if you have PCOS, thyroid issues, or other medical concerns.
Short- and Long-Term Harms of Crash Diets
Crash diets share many harmful consequences, whether they involve eggs, cabbage, juices, apples, OMAD, GM plans, or water-only approaches. Short-term harms often include dizziness, severe hunger, digestive upset, and mood swings. Long-term effects can be more serious: weakened immune function, loss of lean muscle mass, impaired metabolic rate, menstrual irregularities, and difficulty sustaining weight loss. For women with hormone-related conditions like PCOS or hypothyroidism both common in Pakistan – crash diets can make symptom management worse.
Practical, Safer Strategies for Real Results
Build balanced plates
Aim for plates that include a protein source (daal, chicken, fish, paneer), a serving of complex carbohydrate (brown rice, whole-wheat roti), healthy fats (olive oil, nuts), and plenty of vegetables. Balanced meals keep you full and support metabolism.
Focus on protein and strength training
Including sufficient protein preserves lean mass during weight loss. Combining resistance exercise two to three times weekly preserves muscle and keeps metabolic rate healthy.
Use portion control, not drastic cuts
Moderate calorie reduction (300–500 kcal/day) alongside better food quality produces steady and sustainable weight loss without the shock of crash diets.
Mindful swaps for desi favorites
You can keep many Pakistani staples: use less oil for cooking, choose tandoori or grilled proteins over deep-fried, add daal or chana to salads, and prefer brown rice or millet when possible.
Rehydrate and prioritize sleep
Hydration and sleep are essential for appetite regulation and hormonal balance. Poor sleep increases cravings and undermines weight goals.
Seek professional support
A registered dietitian can personalize plans for PCOS, thyroid issues, or pre-diabetes – conditions that require careful nutrient and medication coordination.
Final Thoughts
Viral trends make crash diets look simple and satisfying, but the reality is far more complicated. Crash diets – whether egg-only challenges, juice cleanses, OMAD, or water-only fasts – create short-lived results and long-term setbacks. The best path to lasting weight control in Pakistan is not a flashy social-media hack; it’s a consistent, personalized approach: balanced meals, appropriate portion sizes, strength training, adequate sleep, and professional guidance where needed.
If you’ve tried crash diets and felt worse afterward, know that recovery is possible. Choose sustainable swaps, prioritize nutrient-rich foods, and consult a qualified nutrition professional who understands local food culture and medical conditions like PCOS and thyroid disorders. True, lasting transformation is built over weeks and months – not in viral 7-day challenges.
FAQs
Q: Do crash diets help lose real fat?
A: Mostly no. Early weight loss usually reflects water and glycogen loss; sustained fat loss requires consistent calorie deficit and preservation of muscle.
Q: Are crash diets risky for teenagers and young adults?
A: Yes – growing bodies need balanced nutrition. Crash diets can impair growth, mood, and academic or athletic performance.
Q: Can I try a short crash diet and then switch to a normal plan?
A: Short-term crash dieting still risks metabolic slowdown and rebound. Safer is to begin with moderate, sustainable changes and consult a dietitian.
Q: What should someone do after finishing a crash diet?
A: Refeed gradually with balanced meals, prioritize protein, and avoid overcompensating. If you experienced severe symptoms, seek medical advice.
Q: Can crash diets help before an event?
A: Short-term crash diets might change the scale quickly but can leave you feeling weak and more likely to regain weight. Safer short-term tactics include reducing salt and refined carbs for a few days and prioritizing protein and hydration.