Fast weight loss diet plans are extremely attractive propositions. The temptation to try out a rapid weight loss diet plan that promises to shed 5 kg in 5 days is a quick solution to weight-related woes. However, it is vital to approach any such weight loss plan with caution. While some may be able to achieve rapid results, a weight loss plan needs to be more sustainable and healthy in the long term. Therefore, consult a nutritionist before starting a new diet or weight loss plan rather than choosing a fad diet. 

As per a study, weight gain happens due to an increase in caloric load and reduced activity levels. It promotes energy mismatch potentially leading to an increase in weight. In addition, Genetics might contribute 25% to 40% of weight-gain susceptibility. Therefore, a strategy that leads to a stable body mass index with optimised physical and metabolic fitness at any size is the safest weight intervention option.

Obesity and Diets: An Overview

Several reasons dictate why obesity has become a growing problem among young and older adults in India and worldwide. One contributing factor is a sedentary lifestyle and unhealthy dietary habits. As a result, we spend more time being inactive while eating processed and calorie-dense foods, contributing to weight gain. Therefore, the traditional Indian diet, consisting of whole grains, fruits, and vegetables, has been replaced by a diet high in refined carbohydrates, sugars, and fats. This shift in dietary patterns has led to obesity and related metabolic health issues and diseases.

In this article, we examine the feasibility of a fast weight loss diet plan that promises to lose 5 kg in 5 days and explore alternative weight loss approaches that are more sustainable and beneficial for health. 

Fast Weight Loss Diet Plan: Potential Side Effects

Rapid weight loss can have several potential adverse effects, mainly when achieved in a short window. Some of the side effects are:

Nutrient Deficiencies

Rapid weight loss can often result in nutrient deficiencies. As a result, it can lead to various health problems. For example, research shows rapid weight loss can lead to fatigue, weakness, and a weak immune system. To ensure your body functions optimally, it needs a balance of fat, protein, carbs, vitamins, and minerals.

Muscle Loss

When the body gets deprived of food, it starts to break down muscle tissue to compensate for energy loss. Therefore, it can result in a loss of muscle mass, slowing the metabolism. As a result, it becomes challenging to maintain sustainable weight loss.

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A study shows that weight-loss-associated loss of lean body mass could increase the risk of sarcopenia (low muscle mass and impaired muscle function). Losing muscle mass can make it harder to lose weight because muscles burn calories. Instead, exercise and slower weight loss will help preserve muscle mass.

Ability to Burn Calories Reduces

Research shows if you are trying to lose weight, keeping your metabolism in check is essential. Rapid weight loss can throw your metabolism out of balance, slowing the body’s calorie-burning process. The body thinks it’s starving and goes into survival mode. When you return to a regular diet, your metabolism cannot adjust to burn more calories, and you may regain weight. So, it’s best to take a steady and sustainable approach to weight loss.

Certain Health Conditions

Rapid weight loss can also result in dehydration, particularly if one does not consume enough fluids. Research shows that dehydration can lead to serious health issues in extreme cases. In addition, when one loses weight rapidly, the skin may not have time to adjust to the new body size. As a result, it may become loose and saggy, particularly in older adults or those who have lost a significant amount of weight. In addition, Rapid weight loss can increase the risk of developing gallstones, particularly in people who are obese or who have a history of gallstones.


For successful weight loss, avoid cutting too many calories too quickly. It may trigger hormonal changes that make you feel famished and crave food. These hormonal changes can make it challenging to stick to your diet and may set you up for failure. Instead, aim for a sustainable weight loss plan that allows you to reduce calorie intake gradually and includes regular exercise to support your goals.

Psychological Effects

Rapid weight loss can also have psychological effects, such as feelings of anxiety or depression, mainly if the plan is drastic. Therefore, it is essential to approach weight loss gradually and sustainably, focusing on balanced nutrition and regular physical activity. 

Here is an example to understand it better:

Intermittent fasting is a trending plan to lose weight drastically. However, as per studies, side effects are typically reported in the initial weeks of intermittent fasting. These could lead to binge eating behaviour. Therefore, it’s essential to monitor how your body responds and to discontinue the practice if these adverse effects persist. 


The fast weight loss diet plan may have side effects such as a slowed metabolism, loss of muscle mass, nutrient deficiencies, and difficulty sticking to the diet. The program can also lead to psychological changes, including extreme hunger and obsessive thoughts about food, especially for those with a lower weight. Sustainable weight loss with exercise and nutrient-dense foods is a better way to avoid these adverse effects.

Lose 5 kg with Sustainable Weight Loss Diet Plan

Check out some practical ways to lose 5 kg weight healthily.

Incorporate Fruits and Green Vegetables

A simple solution is incorporating more fruits and green vegetables into your meals. Replacing high-calorie, low-nutrient foods with fruits and vegetables can help reduce overall calorie intake and enhance weight loss while keeping the nutrient profile of the food high. In addition, many fruits and vegetables are fibre-rich which can add to your satiety while creating a calorie deficit.

Fibre also slows down the digestion of food, which helps regulate blood sugar levels and prevents overeating. In addition, they are also rich in minerals, vitamins, and antioxidants that are important for overall health. By consuming these nutrient-dense foods, you may feel more satisfied and less likely to turn to calorie-dense, nutrient-poor foods.

Chew Your Food Slowly

Old Indian wisdom suggests sitting cross-legged on the floor and eating without distraction. It results in slow eating and chewing food well. Therefore, one becomes more aware of the body’s fullness signals and eats less.

Chewing food slowly improves digestion by breaking down food more effectively in the mouth. As a result, one digests food better, which can reduce bloating and other digestive discomforts. In addition, it can also increase the absorption of nutrients from food. When thoroughly chewed, food is broken down into smaller pieces. That makes it easier for the body to extract and absorb nutrients. As a result, the weight stays in check when the digestive system works at its optimum level. 

Avoid Refined High Carb Processed Foods

Over time, consuming too many refined and fast foods can lead to weight gain and obesity. On the other hand, consuming fewer refined carbs and reducing the quantity, like those found in bread and candy, aid in weight loss. 

Many refined, high-carb processed foods are high in calories but low in both macro and micronutrients. Therefore, avoid high-carb, processed foods such as cakes, cookies, and potato chips. Also, cut back on alcohol, sweets, and sugar-sweetened beverages. 

Due to processing, these foods lack essential nutrients such as fibre, vitamins, and minerals. Therefore, consuming these foods in excess can lead to nutrient deficiencies, negatively impacting overall health. Also, refined high-carb processed foods can cause a rapid increase in blood sugar levels due to their high glycemic index. As a result, it can induce hunger and cravings for more unhealthy foods.

Consuming large amounts of refined, high-carb processed foods can also lead to insulin resistance. It is a condition in which the body’s cells become less responsive to insulin. Eventually, this can lead to several health problems like cardiovascular diseases, obesity and type 2 diabetes.

Set Realistic Goals

Starting small and building momentum is essential to embark on a weight loss journey. Set achievable goals and gradually increase them as you see progress. Resist the urge to jump into a strict diet and exercise regime immediately. Rather than diving in headfirst, start by setting realistic objectives and gradually increase the intensity and difficulty as you see progress. 

Remember, sustainable weight loss is a steady and gradual process, not a quick fix. For example, make healthy habits like stopping sugar and walking 30 minutes daily. Then, slowly keep adding healthier habits like eating fewer carbs and adding more fruits and vegetables.

Drink More Water

Try to replace sugary drinks with glasses of water and aim to consume at least 8-10 glasses of water every day. Drinking enough water is a simple and effective way to detoxify your body. Also, be mindful of your alcohol consumption and drink it in moderation since it can hinder weight loss efforts. 

Drinking water can be beneficial for weight loss in multiple ways. First, it can make one feel full, which reduces the amount of food they eat. Second, water can increase metabolism, resulting in more calorie burn. Third, replacing high-calorie beverages like soda or juice with water can lower overall calorie intake. Lastly, drinking more water can help reduce water retention and bloating caused by dehydration. 

Engage in Regular Physical Activity or Exercising

Daily exercise is a crucial factor in weight loss and can help keep the weight off for good. So, make exercise a daily habit to stay fit and healthy. Exercise can be an effective tool for weight loss for several reasons. First, it can increase your metabolism, which is how your body burns calories. Also, it means your body will continue burning calories even after exercising. As a result, it will help you lose weight over time.

Exercise can also help manage appetite and reduce overall calorie intake. Studies show exercise can also reduce stress, which can trigger overeating. Regular exercise can improve overall health, which can help with weight loss. In addition, exercise can lower the risk of chronic diseases like heart disease, stroke and diabetes. Of course, exercise with a healthy diet and lifestyle changes provide the best results.

Adequate Sleep

If you aim to shed some pounds, consider the power of quality sleep. Prioritising 6-8 hours of sleep is essential to managing weight and improving mood and overall well-being. Study shows that lack of sleep leads to more hunger resulting in more calorie intake, a longer window to eat and a tendency to snack more. Also, sleep deprivation makes one feel exhausted during the day, reducing the propensity to exercise. 


Losing weight requires a combination of regular exercise, healthy eating habits, and adequate sleep. Incorporating more fruits and vegetables, avoiding processed and high-carb foods, setting achievable goals, drinking water, and mindful eating and chewing food slowly can help with weight loss. It is essential to make sustainable changes to one’s lifestyle to maintain a healthy weight.

HealthifyMe Suggestion

Consider trying mangoes to add a nutritious, low-calorie fruit to satisfy your sweet cravings and keep up with your weight loss journey. They are a great option when consumed in moderation. One delicious way to incorporate them into your meals is by making a healthy and satisfying mango curry. This dish typically includes a variety of fibre and nutrient-rich vegetables and spices that can also aid in weight loss. To make it, sauté onion, garlic, and ginger in a bit of oil before adding diced (raw or semi-ripe) mango, veggies of your choice, and a mix of spices. Next, add coconut milk or vegetable broth and let it simmer until the vegetables are tender. Finally, serve it with brown rice or quinoa for a filling and nutritious meal.

The Final Word

Losing weight fast is achievable, but it demands consistent commitment and dedication. Sustainable changes to one’s lifestyle can help achieve goals and improve overall health. On the other hand, fast weight loss and drastic measures lead to nutrient deficiencies, loss of muscle mass, and slowed metabolism. Sustainable weight loss happens through exercise, eating nutrient-dense foods, getting adequate sleep, setting realistic goals, drinking water, and avoiding processed foods. To conclude, incorporating small, sustainable changes into one’s lifestyle and building healthy habits are crucial for maintaining a healthy weight.

Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information, please contact our certified nutritionists Here.

Frequently Asked Questions (FAQs)

Q. Is it really possible to lose 5kg in 5 days with a diet plan? 

A. Losing 5kg in 5 days with a diet plan is highly unlikely and can even harm your health. Rapid weight loss can lead to muscle loss, dehydration, and nutritional deficiencies. Hence, aiming for a slow and steady weight loss of 1-2 pounds per week is better. In addition, you must target achieving it through a balanced diet and regular exercise. Consulting a healthcare professional can also help determine a safe and effective weight loss plan.

Q. What are some examples of food I can eat on a fast weight loss diet plan? 

A. Adding more fruits and green vegetables to your diet is one way to lose weight. You can also incorporate beans and other legumes. These can include lentils, black beans, kidney beans, and others. These meals are high in protein and fibre, helping to promote satiety.

Q. Is it safe to lose weight this quickly? 

A. Usually, many experts believe losing 1-2 pounds (0.45-0.9kg) per week is healthy and safe. However, losing too much rapidly could put you at risk of many health issues. It may include muscle loss, gallstones, nutrient deficiencies, and a drop in metabolism. It may also result in a reduction in blood pressure, which can be dangerous.

Q. How many calories should I be consuming on this diet plan? 

A. According to experts, your food consumption should provide 500-1000 calories less than your total weight-maintenance calories. You can expect to lose 1-2 pounds weekly with this calorie intake.

Q. Can I exercise while on a fast weight loss diet plan? 

A. Yes, exercising on a fast-loss diet is OK. However, performing low-intensity exercises like walking, yoga, etc., would be better. One should refrain from starting a rigorous exercise routine during a fast weight-loss diet plan.

Q. Will I gain back the weight I lost once I stop the diet plan? 

A. There is a very high chance of weight gain after stopping a diet plan. It is because your metabolism can slow down, and you continue gaining weight. In addition, the body may start to conserve energy and stop burning as many calories.

Q. Can I customise the diet plan to fit my individual needs and preferences? 

A. Yes, you can customise your diet plan. One of the great ways to do this is by working with registered dieticians. They can help you to customise your diet plan, help to identify nutrient gaps and suggest alternative options. In addition, they consider your dietary requirements, health goals and food preferences to develop a diet chat that works for you. 

Q. Are there any side effects to be aware of while on a fast weight loss diet plan? 

A. The fast weight loss diet plan has several side effects. It includes slowed metabolism, muscle mass reduction, dehydration and nutrient deficiencies. It also results in extreme hunger and obsessive thoughts about food. These side effects may cause difficulty in sticking to the diet.

Q. How often can I follow this fast weight loss diet plan? 

A. One of the most popular rules of change in body fat is following an Intermittent Fasting method. It is called the 5:2 system. It implies eating a regular diet five days a week and fasting twice weekly. Alternatively, people should consume food within an 8-hour window each day and fast for 16 hours. 

Q. What are some tips to help me stick to the fast weight loss diet plan and achieve my weight loss goals?

A. Healthy eating habits and regular exercise are some tips to achieve your weight goal with a fast weight-loss diet plan. Try to incorporate fibre-rich foods like fruits and vegetables into your diet. Also, avoid processed and high-carb foods. Furthermore, staying hydrated, drinking at least 8-10 glasses of water daily, and adequate sleep can help you lose weight.

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