5 kg Weight Loss in 7 Days Diet Plan - its Possible !

 

Reducing weight within a short period of time is an objective that most individuals desire to achieve particularly when there is a major event or holiday that is immediately approaching.The resounding reply to the question of whether one can lose 5 kg in 7 days is yes but only with lots of dedication, discipline and a well-planned diet program.

Here is the Realistic and safe 5 kg weight loss in 7 days diet plan: what to eat, what to avoid and how to make the results last is a lot to take in, but that is what we are going to discuss in this comprehensive blog post. It is possible to lose weight quickly, but you have to be health-oriented when doing this.

 

Can You Really Lose 5 kg in 7 Days?

Yes, but on conditions.

The weight lost within such a short period of time will mostly be water weight and not only fat. When it comes to long term fat loss, always slow and steady will do the trick. But, to be honest, when you are looking to do something quickly to fit in that special event, then this 7 day plan can be used to get you started on weight loss or help you out of a plateau.

Important Disclaimer :It is always important to check with your doctor or a registered dietitian before embarking on any weight loss program and more so rapid weight loss diets in case you have any preexisting conditions, pregnant or on medication. The plan should not be used longer than 7 days and cannot be regarded as long-term use.

My Simple Guidelines of the 5 kg Weight Loss in 7 Days Diet Plan

In order to stick with the 5 kg weight loss in 7 days diet plan, you will have to:

·        Consume 3 to 4 liters of water per day.

·        It is advisable to avoid sugar, fried food, processed as well as alcohol.

·        Have small frequent meals after every 2 to 3 hours.

·   Include physical activity targeting a minimum of 30 to 60 minutes of physical exercise.

·        Sleep enough at least 7 hours at night.

·        Live stress : Stress can be a causative agent of binge eating or craving.

Daily Breakdown 7 Days Diet Plan Weight Loss 5 kg

Day 1 Fruit Cleanse Day

1.  Goal  Cleanse your system and prepare your body to meet the week ahead.

2.  Breakfast A watermelon or papaya & 1 glass warm water and lemon.

3.  Mid Morning Snack An apple or orange.

4.  Lunch Mixed fruit salad but no banana or mango or grapes

5.  Evening Snack Coconut water & a handful of berries.

6.  Dinner Bowl of kiwi or sliced papaya.

Bonus Tips =  Bananas, grapes and mangoes should be avoided. Must Drink water and skip the salt.

 

Day 2 Vegetable Day

1.  Aim Hydrate your body with fiber and vital nutrients.

2.  Breakfast Boiled or grilled sweet potato & herbal tea.

3.  Mid Morning  Cucumber or carrot sticks.

4.  Lunch Steamed/ grilled vegetables such as broccoli, spinach, carrots and beans.

5.  Evening Snack Tomato juice or coconut water.

6.  Evening Vegetable soup no cream or corn

Bonus Tips - Use little spices, olive oil (in case required) and do not use starchy vegetables such as corn.

 

Day 3  Fruits & Vegetables Day

Ø Goal Balance of detox and fiber to have better digestion.

Ø Breakfast Half papaya & a glass of warm water with lemon.

Ø Mid-Morning Cucumber sticks & 1 apple.

Ø Lunch Mixed green salad, cucumber, tomatoes, carrots with olive oil dressing.

Ø Evening Snack Watermelon cubes.

Ø Dinner Boiled mixed vegetables and a pinch of salt.

Bonus Tips - Bananas, potatoes and corn should be avoided.

Day 4 Banana and Milk Day

Ø Purpose: Calcium and potassium to replenish your energy in the body.

Ø Breakfast 1 banana + a glass of skimmed milk.

Ø Mid Morning 1 banana.

Ø Lunch  Banana smoothie prepared using unsweetened almond milk.

Ø Afternoon Snack Banana & a glass of water.

Ø Dinner Warm skimmed milk & 1 banana.

Bonus Tips- You may take 6 bananas and 3 glasses of milk per day.

 

Day 5 Protein Day and Tomato Day

    Objective: Lean proteins and toxins elimination.

    Breakfast 1 boiled egg and a tomato.

    Mid Morning 1 apple or orange.

    Lunch Grilled chicken breast or paneer (vegetarian) & 2 tomatoes.

    Evening Snack Green tea & 1 boiled egg.

    Dinner  Baked or grilled fish or chicken & tomato salad.

Bonus Tips - Take plenty of water as much as 5 liters to flush out uric acid in your system.

Protein Day 6 Vegetables Day

You Aim should be to Increase fat burning by consuming high protein, high fiber rich foods.

1.  Breakfast 2 egg whites & saute spinach.

2.  Mid Morning: Roasted chickpeas or boiled peanuts.

3.  Lunch Grilled tofu or chicken & vegetables stir fry.

4.  Evening Snack Carrot or cucumber sticks.

5.  Dinner  Light vegetable soup & boiled eggs or lentils.

Bonus Tips - Add green leafy vegetables. Dairy and potatoes are to be avoided.

Day 7 Balanced Meal Day

Goal  Re-introduce all the significant food groups in moderation.

    Oatmeal Breakfast with fruit no sugar

    Mid Morning: Green tea and almonds.

    Lunch Brown rice & vegetables mix & dal.

    Evening Snack Fruit bowl or coconut water.

    Dinner Vegetable soup & grilled tofu or chicken.

Bonus Tips - Do not over eat today. Chew your food properly and eat till you are full.

BONUS Tips to Lose 5 Kg in 7 Days Through Exercises

The addition of physical activity to diet will improve your outcomes. Aim for

ü Cardio 30 minutes of fast walking, jogging, or biking.

ü HIIT Fat burning interval training.

ü Strength Training To develop muscle and enhance metabolism.

ü Yoga aids in detoxification and enhancing digestion.

ü Always remember to stretch and hydrate both before and after exercises.

 

Foods to Avoid in 7 Day Diet Plan – DONT’S

To maximize the results of your 5 kg weight loss in 7 days diet plan, it is best to avoid:

ü Chips, cookies, instant noodles

ü Soda, packaged juices sugary drinks

ü White bread, pasta, pastries

ü Tea or coffee is restricted by alcohol and caffeine.

ü Dairy, but low-fat milk or yogurt

Possible Side Effects to be Aware Of :

Not everyone can lose weight quickly. Watch out for:

ü Dizziness or fatigue

ü Headaches

ü Nutrient deficiencies

ü Mood swings or irritability

ü Muscle loss

ü If you feel sick, stop the plan and seek medical advice.

 

What About Maintaining the Weight After the 7 Days?

After you have finished the plan, do not revert to old eating habits. To maintain your weight loss you should:

ü Consuming a whole food diet

ü Fried foods and sugar should be avoided

ü Engaging in physical activities

ü Consuming the right amount of water every day

ü Sleep and stress

MY Final Thoughts :

The 5 kg weight loss in 7 days diet plan is an intense, temporary cleanse your system and lose a few rapid kilos. It is not a permanent fix but can be an excellent kick start towards a healthier living.

Provided you are disciplined and adhere to the plan, there can be results. Important to note: follow this 7 day plan up with a focus on balanced nutrition, exercise and consistency to maintain weight loss.