Looking for options to lose weight fast? Here is a diet plan that can help you lose 5 kg in 5 days.
Find out how it works, plus expert tips that will help you follow the diet with ease. Plus, you can adapt these strategies to your daily routine and live a healthier life in the long term.
A rapid weight loss diet plan, such as losing 5 kg in 5 days, is not impossible, but you must proceed with caution, ideally under the supervision of an experienced nutritionist.
Fast diets help reset your system and chances are you’ll feel refreshed; however, they are not durable. Diets that promise rapid weight loss can also lead to harmful side effects.
Consulting an expert will help you determine if the diet is right for your specific health and lifestyle needs.
Keep reading to make an informed choice.
On a rapid weight loss plan, your body will detoxify and lose a lot of water weight first.
You can additionally lose up to five kilograms in a week by following a low-calorie diet, although experts suggest that it is best to target losing 1-2 kilograms per week.
The key is to keep the body in fat-burning mode by combining a restrictive diet with increased physical activity. Losing around 1 kg of fat may be impossible, but losing 1 kg of water weight is practical and possible.
The body quickly releases water retention, especially at the start of a new weight loss regimen.
Here is an example of a diet to lose 5 kg in 5 days. You can consult an expert and tailor it to your body’s needs and lifestyle requirements.
Breakfast: Make sure your total calorie count for breakfast is 250. Start with lemon detox water, then have two hard-boiled or poached eggs or a bowl of chickpea salad.
Lunch: Your lunch should contain around 300 calories or less. You can have lentils (without tadka) with brown rice and green salad.
Snacks: One medium apple or orange or any other fruit of your choice.
Dinner: Dinner should be the lightest meal of the day. Include a cup of brown rice with 3/4 cup of boiled chicken with a green salad. Finish with a cup of chamomile tea.
Breakfast: Start your day with chia seed detox water, then enjoy oatmeal with skim milk.
Lunch: Have a bowl of mixed fruits like berries and oranges with a cup of green tea.
Snack: A cup of green tea with a soft-boiled egg without the yolk or two multigrain crackers.
Dinner: A cup of spinach and broccoli soup with a slice of multigrain toast.
Breakfast: Drink cinnamon detox water. For breakfast, include a cup of herbal poha and a cup of green tea.
Lunch: Include a bowl of chicken soup with shredded chicken. If you want a vegetarian option, you can eat baked mushrooms with a little cheddar cheese on a bed of half a cup of rice.
Snacks: A vegetable sandwich with cucumbers and tomatoes with a drizzle of olive oil.
Dinner: Half a small baked fish or half a cup of grilled tofu with a cup of brown rice.
Breakfast: Start with lemon detox water then for breakfast have a bowl of porridge made up of about 75g of oats without milk.
Lunch: A bowl of soup made with chicken or tofu, cabbage, spinach, and broccoli.
Snack: A bowl of pineapple and a cup of green tea.
Dinner: Dal of yellow lentils without tadka or boiled chicken with baby spinach which you can eat with two multigrain rotis or a cup of brown rice and a green salad.
Breakfast: Start your day with lemon and honey in hot water. For breakfast, have a bowl of oatmeal without milk.
Lunch: Have a cup of Greek yoghurt with mixed berries and chopped nuts.
Snacks: A bowl of papaya and a cup of green tea.
Dinner: Have a cup of egg curry prepared with a tablespoon of oil and two hard-boiled eggs with a cup of brown rice. Your vegetarian option can be khichdi made with black lentils and brown rice.
Here are 9 expert tips to get the most out of your weight loss diet and lose 5 kg in 5 days:
Avoid refined carbs, unhealthy fats, and high-protein foods, such as baked goods, snacks like potato chips, starchy foods, red meat, and fatty fish. Stay away from hydrogenated oils and opt for healthy oils like olive oil.
Choose lean protein sources and explore grass-fed poultry options. Avoid foods high in sugar and salt such as sodas, sparkling drinks, alcoholic beverages, processed or packaged meats, and candy.
Including more soluble fibre keeps you full and satisfied for a long time. You can eat fruits and vegetables rich in fibre and antioxidants, which will help speed up weight loss by reducing frequent food cravings.
Create a low-calorie diet by reducing your calorie intake to 500-800 calories per day as this helps you lose weight faster. A trick to help you do this is to keep track of the foods you eat in an app or journal.
It is best to avoid indulging in unhealthy, packaged, and processed snacks that contain extra calories, which defeats the purpose of the weight loss plan. Instead, try eating healthy snacks such as chickpea salad, kale chips, or sprouts loaded with healthy fibre and protein.
By chewing your food carefully and slowly, you further reduce your caloric intake. Slow eaters feel fuller and have a reduced appetite compared to fast eaters.
Hydrate thoroughly and be sure to drink up to 10 glasses of water to aid the body in the detoxification process. You can infuse water with fruit or squeeze a lemon to make it delicious. Also, drinking water makes you feel full. Avoid packaged fruit juices as they contain a lot of sugar.
One of the best ways to eat fewer calories is to control portions. Take small portions of your meals or serve them on smaller plates. Also, be sure to drink water just before eating a meal, as this helps limit excessive calorie intake.
Along with dietary changes, make sure you are physically active. Walking is the best form of exercise and helps you burn calories faster.
Aim to take around 10,000 steps each day. You can take the stairs instead of an elevator and try to walk to the parking lot or run to the grocery store.
Adding around 150 to 300 minutes of moderate-intensity exercise per week to your routine will help boost your metabolism and burn calories faster. You can try cardio exercises such as jump squats or burpees which are great for overall health and calorie burning.
We now know that rapid weight loss, where you can reduce 5 kg in 5 days, is achievable through diet. However, keep in mind that this may not be a lasting or long-term weight loss solution.
For a healthy and sustainable lifestyle, including physical activity in your daily routine helps.
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