Lightning diet Lose 2 kilos in 24 hours – it’s that easy!

Do you want to lose weight quickly? With the 24-hour diet, you can lose up to two kilos in a day. We’ll show you how it’s done! receives a commission from the retailer for certain links in this article. All mediation-relevant links are with a
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2 kilos in just 24 hours – this is how the lightning diet works!

It sounds fantastic: tomorrow you will be two kilos lighter. According to the inventor of the diet, Prof. Dr. Michael Hamm (nutritionist) and Achim Sam (diploma ecotrophologist), you should succeed in reducing fat as much as possible within 24 hours and not experiencing a yo-yo effect afterwards.

Maximum fat burning is achieved through a combination of interval training and a protein-rich diet.

Achim Sam in particular managed to lose more than eight kilograms of body weight over a number of years in a self-experiment. To this day, he maintains his ideal weight. A study by the University of Freiburg led by Prof. Dr. Aloys Berg proves the success.

The two inventors recorded their concept, their experiences and advice in their book “24-hour diet: lose weight quickly and stay slim”..

The serious advice is important not to regard the 24-hour diet as a permanent form of nutrition. For a repeat of the Blitz Diet Day, they recommend take a one-week break.

We explain how the 24-hour diet works, what advantages and disadvantages it entails and what foods you can eat during the diet day.

It can be that easy!

The 24-hour diet is ideal for you if you want to lose a few pounds in a flash. However, the basic requirement is that you have a good basic level of fitness.

It is also intended for competitive athletes, since no muscle mass is lost. Endurance athletes, on the other hand, can only use them outside of competition or intensive training phases, as they depend on carbohydrate intake.

The diet is not suitable for anyone who is obese or underweight, chronically ill or with eating disorders, pregnant or breastfeeding a baby, or those under the age of 18.

This is how the 24-hour diet works:


You start the diet the day before at 6 p.m.

Your dinner is low in calories but high in protein. Therefore, you should prepare your evening meal from eggs, a grainy cream cheese, meat or fish. Low-carb vegetables can be chosen as a side dish.

After eating, you do interval training. It should last 60 minutes and consist of, for example, HIT training, jogging or swimming.

Your night’s sleep consists of seven to eight hours of sleep. During this time, your body empties carbohydrate stores and burns fat.

In the morning:

You have breakfast, like in the evening, high in protein. This will boost your fat metabolism. Another 60-minute interval workout follows.

Reading tip: Effective training – with this workout you burn 1000 calories!

You abstain from eating for four hours until your next meal. If you can’t make it through the meal break, you can grab a protein-rich snack.

A low-fat quark, a glass of buttermilk or a few almonds to nibble on are suitable for this. You can also snack on blueberries.


Lunch is high in protein and healthy fats. You go without food again for four hours until dinner.

At evening:

You can also make dinner rich in protein. Then your 24-hour diet is over.

Reading tip: Drink more – That’s how it works

Important: Make sure that you drink at least 2.5 liters of liquid during the lightning diet. Still mineral water and unsweetened teas, preferably herbal teas, are suitable for this.

You can eat this on diet day

You can eat anything that consists of plant and animal proteins. These foods maintain muscle mass and help build it.

Healthy fats should not be missing either. Omega-3 fatty acids also belong on the menu. You can also use flaxseed or hemp oil, or chia seeds, flaxseeds, oily fish or walnuts.

Avoid carbohydrates on the diet day as much as possible. Eliminate carbohydrates that have a high glycemic index, such as bread, sweets, rice or pasta, from your diet.

Only complex carbohydrates are allowed. You’ll find a great selection below.

Your plate should always look colorful, then you are doing everything right. It gets really colorful with vegetables. This brings volume to the plate and in the stomach. We have also listed which types of vegetables are recommended for you below.

You should be a bit careful if you like to eat amaranth or quinoa. Please eat these foods in moderation.

You’d better cut out the oatmeal. They offer the beneficial vegetable proteins, but also carbohydrates. And you should avoid that if possible.

Protein foods:

  • lowfat quark
  • grained cream cheese
  • eggs
  • Skyr
  • Chickpeas
  • lenses
  • tofu
  • chicken meat
  • lean beef
  • Trout
  • walleye
  • Salmon
  • cod

Healthy Fats:

  • linseed
  • linseed oil
  • hemp oil
  • Chia seeds
  • olive oil
  • almonds
  • pumpkin seeds
  • walnuts
  • sesame
  • sunflower seeds
  • avocado

Good carbohydrates:

  • broccoli
  • Kale
  • cauliflower
  • cabbage
  • spinach
  • savoy
  • zucchini
  • green leafy salads
  • tomatoes
  • cucumber
  • mushrooms
  • Beetroot
  • asparagus
  • radish
  • raspberries
  • blueberries
  • watermelon

The benefits of the 24-hour diet!

On the diet day you don’t eat any, just a few carbohydrates, but all the more fatty and protein-rich foods.

This has the advantage that you stay full longer. Your body simply needs more time for fats and proteins to break them down and integrate them into the digestive process. therefore, hunger does not arise too quickly.

In addition, the body has to expend energy for this. This has an extremely positive effect on fat burning.

24 hour diet
© created with Canva

Your insulin level will be kept constant for longer because you eat less sweets. Among other things, this also means that you remain efficient despite the carbohydrate reduction.

Since the body draws the energy for the required performance from the fat cells, you immediately break down visceral fat. This is attached to the internal organs and abdomen.

With fewer carbohydrates, less glycogen is produced. This is a great advantage as it naturally binds water. Less glycogen production also means less glycogen storage and therefore less water retention.

Because you’re eating more protein than carbohydrates, you’re not losing muscle mass. Above all, competitive athletes benefit from this.

The disadvantages of the lightning diet!

You need a good level of basic fitness to get through the diet day, which actually stretches over two consecutive days.

The required cardio training will be very demanding. If your personal fitness is not sufficient, you will quickly reach your limits.

This day of the lightning diet reduces fat and weight in a fast way. However, this is not a program that you can carry out permanently. The calorie deficit is only desirable for this short period of time. If you were to handle it like this over a longer period of time, deficiency symptoms would appear.

Reading tip: Everything about healthy eating at

The 24-hour diet is only successful if you remain sensible after the day in terms of nutrition and eat a healthy and balanced diet.

You should also continue to exercise regularly. However, if unhealthy nutrition and lack of exercise follow, the yo-yo effect is a logical consequence.

It is therefore advisable not to do the 24-hour diet on a stressful day at work, but when you are relaxed and really have time for it.

Last but not least – what you should pay attention to!

The 24-hour diet is one of the lightning diets, also known as crash diets. It has no negative impact on your muscle mass or metabolism. However, it is also not intended for everyone.

If you want to lose weight in the long term, i.e. sustainably, it is important that you continue to eat a balanced diet after the diet day and, above all, exercise regularly.

With the 24-hour diet, you have to avoid all kinds of foods. A balanced diet, on the other hand, which is designed in a natural way, can be more motivating and is designed for the long term.

If you’re having trouble reflecting on and changing your diet, it’s best to do some research professional help. A nutritionist is a good place to start. But the professional trainer in the gym can certainly give you good advice.

What you should also consider, in addition to a calorie deficit, a high-protein diet, interval training and sufficient fluid intake, is that you go to bed at the same time every day.

The night’s rest should then be at least seven hours. Only a continuously rested body is well prepared for a diet and allows you to lose or maintain weight in the long term.

Sirtfood Diet: Lose three kilos in a week

Sirtfood Diet: Lose three kilos in a week
© © Wochit

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