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How much exercise to lose 5 kg?

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 squat jumps or burpees that are great for overall health and calorie burn.

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Looking for options to lose weight quickly? Here is a diet plan that can help you lose 5kgs in 5 days. Find out how it works, along with expert tips that will help you follow the diet with ease. Further, you can adapt these strategies into your daily routine and lead a sustainably healthier life.

NOTE: It is advisable to follow this diet under expert supervision.

Weight Loss Diet Plan To Lose 5Kgs in 5 Days

A fast weight loss plan, like losing 5kgs in 5 days, is not impossible, but you must proceed with caution, ideally under the supervision of an experienced nutritionist. Quick diets help reset your system and chances are you will feel refreshed; however, they are not sustainable. Diets that promise quick weight loss can also lead to harmful side effects. Consulting an expert will help you determine whether the diet suits your specific health and lifestyle requirements.

Keep reading to make an informed choice.

How it Works?

On a rapid weight loss plan, your body will detoxify and first lose a lot of water weight. You can further lose up to five kgs in a week by following a calorie deficit diet, though experts suggest that it is best to target losing 1-2kgs per week. The key is to keep the body in fat-burning mode with the combination of restrictive eating and increased physical activity. Losing around 1kg of fat may be unattainable but losing 1kg of water weight is practical and possible. The body quickly releases water retention, especially at the start of a new weight loss regimen.

Weight Loss Diet Chart To Lose 5Kgs In 5 Days

Here is a sample diet plan to lose 5kgs in 5 days. You can consult an expert and adapt it to your body’s needs and your lifestyle requirements.

Day 1

Breakfast: Make sure that your total breakfast calorie count is 250. Start with lemon detox water and then have two boiled or poached eggs or a bowl of chickpea salad. Lunch: Your lunch should have approximately 300 calories or less. You can have lentils (without tadka) along with brown rice and some 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 one cup of brown rice with 3/4 cup of boiled chicken along with a green salad. Finish it with one cup of chamomile tea.

Day 2

Breakfast: Begin your day with chia seed detox water and then have steel-cut oats with skimmed milk. Lunch: Have a bowl of mixed fruits such as berries and oranges with one cup of green tea. Snack: One cup of green tea with one boiled egg without yolk or two multi-grain crackers.

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Dinner: One cup of spinach and broccoli soup with one slice of multi-grain toasted bread.

Day 3

Breakfast: Have cinnamon detox water. For breakfast, include one cup of poha with herbs and one cup of green tea. Lunch: Include one bowl of chicken soup with shredded chicken. If you want a vegetarian option, you can eat baked mushrooms with a little bit of cheddar cheese on a bed of half a cup of rice. Snacks: A veg sandwich with cucumbers and tomatoes with a drizzle of olive oil. Dinner: Half small-sized baked fish or half a cup of grilled tofu with one cup of brown rice.

Day 4

Breakfast: Start with lemon detox water and then for breakfast, have a bowl of porridge made from around 75g oats without milk. Lunch: A bowl of soup made with chicken or tofu, cabbage, spinach and broccoli.

Snack: A bowl of pineapple and one cup of green tea.

Dinner: Yellow lentil dal without tadka or boiled chicken with baby spinach that you can eat with two multi-grain rotis or one cup of brown rice and green salad.

Day 5

Breakfast: Start your morning with lemon and honey in hot water. For breakfast, have a bowl of oatmeal without milk. Lunch: Take one cup of Greek yoghurt with mixed berries and chopped nuts.

Snacks: One bowl of papaya and one cup of green tea.

Dinner: Take one cup of egg curry made with one tablespoon of oil and two boiled eggs with one cup of brown rice. Your vegetarian option can be khichdi made with black lentils and brown rice.

Expert Tips To Follow While On The Weight Loss Diet Plan

Here are 9 expert tips to make the most of your weight loss diet plan and lose 5kgs in 5 days:

Watch What You Eat:

Avoid refined carbohydrates, unhealthy fats and foods high in proteins, such as baked goods, snacks like potato chips, starchy vegetables, red meat, and fatty fish. Stay away from hydrogenated oils and opt for healthy oils such as olive oil. Choose sources of lean proteins and explore grass-fed poultry options. Avoid foods high in sugar and salt such as sodas, sparkling drinks, alcoholic beverages, processed or packaged meat, and candies. Include More Fibre In Your Diet : Including more soluble fibre keeps you full and satisfied for long. You can consume fruits and vegetables high in fibre and antioxidant content, which will help speed up weight loss by reducing frequent cravings. Track Your Calories : Create a calorie-deficit diet by reducing your calorie consumption to 500-800 calories per day as it helps you lose weight faster. One tip to help you achieve this is by keeping track of the foods you eat in an app or a diary. Snack Mindfully: It is best to avoid indulging in unhealthy, packaged and processed snacks that contain extra calories defeating the purpose of the weight loss plan. Instead, try to eat healthy snacks such as chickpea salad, kale chips, or sprouts loaded with fibre and healthy proteins.

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Chew Your Food Slowly: By chewing your food thoroughly and slowly, you will reduce your calorie intake further. Slow eaters feel more satiated and experience reduced appetite compared to fast eaters.

Drink More Water:

Hydrate yourself thoroughly and make sure to drink up to 10 glasses of water to help the body with the detoxification process. You can infuse water with fruits 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.

Exercise Portion Control:

One of the best ways to eat fewer calories is by exercising portion control. Take small-sized portions of your meals or serve them on smaller plates. Also, make sure to drink some water right before eating a meal as it helps in restricting excess calorie intake. Move Your Body : Along with dietary changes, make sure that you are physically active. Walking is the best form of exercise and helps you burn calories faster. Aim to complete around 10,000 steps each day. You could take stairs instead of an elevator and try to walk to the parking lot or go for a grocery run. Add Cardio To Your Routine: 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 squat jumps or burpees that are great for overall health and calorie burn.

Conclusion

We now know that quick weight loss, where you can reduce 5kgs in 5 days is achievable through a diet plan. However, do bear in mind that this cannot be a sustainable or long-term weight loss solution. For a healthy and sustainable lifestyle, including physical activity in your daily routine helps. If you are struggling to lose weight and overwhelmed with the plethora of information available on the internet, visit Oliva Skin & Hair Clinic. Top industry experts will curate customised dietary and fitness plans that are suitable for your unique health needs.

olivaclinic.com - Weight Loss Diet Plan To Lose 5Kgs in 5 Days