9 Unexpected Truths About Weight Loss: Why It&

What is the Stop & Drop Diet?

The Stop & Drop Diet is a short-term, rapid weight loss diet that involves completely stopping all calories for a period of time, followed by a restricted calorie phase. It is considered an extreme fad diet that aims to produce quick results.

The diet was popularized in the 2000s by fitness trainer Tom Venuto. It consists of two main phases:

Phase 1: The Stop Phase

This initial phase involves consuming zero calories for 1-7 days straight. The only things allowed during this phase are water, unsweetened tea, black coffee, and non-caloric beverages. No food at all is consumed for the duration of this stop phase.

Phase 2: The Drop Phase

After completing the stop phase, you transition to the drop phase. This involves restricting calories to just 500-800 per day for 1-2 weeks. The goal is to continue rapid weight loss by limiting calories. Only lean proteins, some low-glycemic vegetables, and small amounts of healthy fats are allowed.

Claims Behind the Stop & Drop Diet

Proponents of the Stop & Drop Diet make some dramatic claims about its effectiveness. Here are some of the purported benefits:

• Lose up to 37 pounds in just 28 days
• Cleanse the body and promotes detoxification
• Deactivate fat storing enzymes and reset metabolism
• Curb cravings and appetite
• Reduce belly fat fast

There is very little scientific evidence to support these claims however. Losing 37 pounds in a month equates to a deficit of around 1,750 calories per day, which is extremely difficult to achieve in a healthy way. Claims of improved metabolism and fat burning also tend to not hold up under scientific scrutiny.

Is Complete Fasting Safe?

The complete stoppage of food during phase 1 raises some red flags. While intermittent fasting plans are generally considered safe for most people, abstaining from all calories for multiple days in a row can come with some risks including:

• Electrolyte imbalances
• Low blood sugar
• Dehydration
• Irregular heartbeat
• Dizziness and fatigue
• Nutrient deficiencies
• Gallstone formation
• Muscle loss

These risks are heightened if intense exercise is performed during the fasted state. Consult a doctor before attempting extended fasts.

Restricting Calories in the Drop Phase

The drop phase, where calories are restricted to 500-800 per day, can also carry risks when followed for more than a few days. Potential dangers include:

• Slowed metabolism and adaptive thermogenesis
• Rebound weight gain
• Loss of muscle mass
• Electrolyte imbalances
• Gallstones
• Nutrient deficiencies
• Irritability, depression, anxiety
• Binge eating once diet ends

Consuming sufficient protein is important to prevent muscle loss during this phase. However, the severe calorie deficit often backfires as the body adapts to conserve energy.

Is Rapid Weight Loss Safe Long-Term?

Losing more than 2 pounds per week after the initial drop in water weight often signals muscle loss rather than fat loss. It can also shock the system and be difficult to sustain. Diets leading to rapid weight loss often cause rebound weight gain after ending the diet.

For sustainable long-term weight management, experts recommend aiming for a modest calorie deficit to lose 1-2 pounds per week at most. This preserves muscle, protects your metabolism, and makes it easier to keep weight off.

Proposed Benefits of the Stop & Drop Diet

Despite the risks, some benefits are touted by people who follow the Stop & Drop Diet. These include:

Rapid Weight Loss

The severe calorie restriction can lead to fast initial weight loss, even upwards of 10 pounds in a week. However, most of this is water weight that will likely be regained.

Breaks Habits and Patterns

Stopping all food intake can help break habits of snacking, emotional eating, and give your taste buds a reset. This can instill new eating patterns.

Reduces Inflammation

Fasting may temporarily reduce systemic inflammation. However, this returns once normal eating resumes.

Boosts Catecholamines

Fasting increases catecholamines like adrenaline and noradrenaline which promote fat burn. But this is temporary.

Controls Blood Sugar

Eliminating carbs stabilizes blood sugar. But this effect disappears when carbs are reintroduced after the diet.

Long-Term Effectiveness of Stop & Drop

Like other extreme diets, the Stop & Drop Diet is designed for rapid short-term weight loss but not sustainable long-term fat loss. Some downsides include:

• Initial weight loss is mostly water. Fat loss is limited.
• Any lost weight usually rebounds quickly
• It can promote binge eating when resumed normal diet
• Loss of precious muscle mass
• Metabolic slowdown and adaptive thermogenesis
• Nutrient deficiencies develop over time
• Does not address root of poor eating patterns

Yo-Yo Dieting Effects

The short duration, temporary drop in calories, and inevitable rebound weight gain categories the Stop & Drop Diet as a fad crash diet. This leads to yo-yo dieting cycles which have been shown to be unhealthy and promote weight gain over time.

Sustainable fat loss requires a nutritious whole foods diet and modest calorie deficit maintained consistently over many months to gradually reach your goal.

Making Stop & Drop Safer

If you do choose to try the Stop & Drop Diet, there are some precautions you can take to make it safer:

• Consult your physician before attempting long fasts
• Never fast for longer than 3-5 days
• Supplement electrolytes, vitamins, minerals
• Stay very hydrated and rest during fast
• Increase protein in drop phase to preserve muscle
• Include nutrient-dense foods after diet ends
• Transition to a sustainable, moderate calorie diet

Who Should Not Try Stop & Drop

The Stop & Drop Diet is not appropriate for everyone. It should be avoided by:

• Those with diabetes or blood sugar issues
• Anyone with a history of disordered eating
• Children or teenagers
• Pregnant or breastfeeding women
• People with heart disease, kidney issues, or other medical conditions
• Anyone on medication that requires food intake

For most healthy people, more sustainable diets that are nutritionally balanced and minimize muscle loss should be favored over fad crash diets promising rapid weight loss.

The Ideal Approach for Safe Weight Loss

Stop chasing extreme diets and instead focus on these science-backed weight loss fundamentals:

• Aim for 1-2 pound fat loss per week maximum
• Follow a whole foods diet with ample protein
• Reduce calories modestly and sustainably
• Lift weights to preserve and build muscle

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.