How to Lose Weight 5 Kilo in 5 Days Naturally

How to Lose Weight 5 Kilo in 5 Days Naturally

How to lose weight: that question you ask yourself every morning but do almost nothing about. But it’s the weekend and now may well be a good time to do something about it rather than just lying around. Good for you we have the perfect way to make your weekend productive. All you have to do is follow these tips on how to lose weight: about 5 kg in 5 days.

How to lose weight: How to lose 5 kg in 5 days

If you’re looking to lose weight quickly, it is always advisable to set smaller and achievable targets. This way, you’ll learn how to lose weight effectively and safely. They key to losing a small amount of weight over a short period of time is to shed weight from retained water in your body. With this method, you can lose up to 2.3 kg in under two days. But it is crucial to not continue or repeat this process for longer than that. While this method is highly effective, you need to be prepared for the weight to creep back up as quickly as it sheds. So if you wish to maintain the weight after losing it quickly, you need to combine your weight-loss routine with long term lifestyle changes. The first step to this could be changing your diet and exercise routine.

1. Cut back on carbs

The most important part is to cut back on sugars and starches, or carbohydrates.

When you do that, your hunger levels go down, and you generally end up eating significantly fewer calories (1).

Instead of burning carbs for energy, your body now starts burning stored fat for energy.

Another benefit of cutting carbs is that it lowers insulin levels, causing the kidneys to shed excess sodium and water. This reduces bloating and unnecessary water weight (23 ).

According to some dietitians, it’s not uncommon to lose up to 10 pounds (4.5 kg) — sometimes more — in the first week of eating this way. This weight loss includes both body fat and water weight.

One study in healthy women with obesity reported that a very low carb diet was more effective than a low fat diet for short-term weight loss (4).

Research suggests that a low carb diet can reduce appetite, which may lead you to eat fewer calories without thinking about it or feeling hungry (5).

Put simply, reducing carbs can lead to quick, easy weight loss.

2. Eat protein, fat, and vegetables

Each one of your meals should include a protein source, fat source, and low carb vegetables.

As a general rule, try eating two to three meals per day. If you find yourself hungry in the afternoon, add a fourth meal.

Constructing your meals in this way should bring your carb intake down to around 20–50 grams per day.

To see how you can assemble your meals, check out this low carb meal plan and list of 101 healthy low carb recipes.

Protein

Eating plenty of protein is an essential part of this plan.

Evidence suggests that eating lots of protein may boost calorie expenditure by 80–100 calories per day (678).

High protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire to snack late at night by half, and make you feel full. In one study, people on a higher protein diet ate 441 fewer calories per day (910).

When it comes to losing weight, protein is a crucial nutrient to think about.

Healthy protein sources include:

  • Meat: beef, chicken, pork, and lamb
  • Fish and seafood: salmon, trout, and shrimp
  • Eggs: whole eggs with the yolk
  • Plant-based proteins: beans, legumes, and soy

Low carb vegetables

Don’t be afraid to load your plate with low carb vegetables. They are packed with nutrients and you can eat very large amounts without going over 20–50 net carbs per day.

A diet based mostly on lean protein sources and vegetables contains all the fiber, vitamins, and minerals you need to be healthy.

Many vegetables are low in carbs, including:

  • broccoli
  • cauliflower
  • spinach
  • tomatoes
  • kale
  • Brussels sprouts
  • cabbage
  • Swiss chard
  • lettuce
  • cucumber

 

Healthy fats

Don’t be afraid of eating fats. Trying to do low carb and low fat at the same time can make sticking to the diet very difficult.

Sources of healthy fats include:

  • olive oil
  • coconut oil
  • avocado oil
  • butter

3. Lift weights three times per week

You don’t need to exercise to lose weight on this plan, but it will have extra benefits.

By lifting weights, you will burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight (1112).

Studies on low carb diets show that you can gain a bit of muscle while losing significant amounts of body fat (13).

Try going to the gym three to four times a week to lift weights. If you’re new to the gym, ask a trainer for some advice.

If lifting weights is not an option for you, doing some cardio workouts like walking, jogging, running, cycling, or swimming will suffice. Both cardio and weightlifting can help with weight loss.

Try doing a ‘carb refeed’ once per week

If you need to, you can take one day off per week where you eat more carbs. Many people choose to do this on Saturday.

It’s important to stick to healthy carb sources like oats, rice, quinoa, potatoes, sweet potatoes, and fruit. If you must have a cheat meal and eat something unhealthy, do it on this day.

Limit this to one higher carb day per week. If you aren’t reducing carbs enough, you might not experience weight loss.

You might gain some water weight during your refeed day, and you will generally lose it again in the next 1–2 days.

What about calories and portion control?

It’s not necessary to count calories as long as you keep your carb intake very low and stick to protein, fat, and low carb vegetables.

However, if you want to count them, you can use a free online calculator like this one.

Enter your sex, weight, height, and activity levels. The calculator will tell you how many calories to eat per day to maintain your weight, lose weight, or lose weight fast.

You can also download free, easy-to-use calorie counters from websites and app stores.

10 weight loss tips

Here are 10 more tips to lose weight faster:

  1. Eat a high protein breakfast. Eating a high protein breakfast could reduce cravings and calorie intake throughout the day (1617).
  2. Avoid sugary drinks and fruit juice. These are among the most fattening things you can put into your body (1819).
  3. Drink water before meals. One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months (20).
  4. Choose weight-loss-friendly foods. Some foods are better for weight loss than others.
  5. Eat soluble fiber. Studies show that soluble fibers may promote weight loss. Fiber supplements like glucomannan can also help (2122).
  6. Drink coffee or tea. Caffeine boosts your metabolism by 3–11% (232425).
  7. Base your diet on whole foods. They are healthier, more filling, and much less likely to cause overeating than processed foods.
  8. Eat slowly. Eating quickly can lead to weight gain over time, while eating slowly makes you feel more full and boosts weight-reducing hormones (2627).
  9. Weigh yourself every day. Studies show that people who weigh themselves every day are much more likely to lose weight and keep it off for a long time (2829).
  10. Get good quality sleep. Sleep is important for many reasons, and poor sleep is one of the biggest risk factors for weight gain (30).

How fast will you lose weight?

You may lose 5–10 pounds (2.3–4.5 kg) of weight — sometimes more — in the first week of the diet plan, and then lose weight consistently after that.

If you’re new to dieting, weight loss may happen more quickly. The more weight you have to lose, the faster you will lose it.

For the first few days, you might feel a bit strange. Your body is used to running off carbs, and it can take time for it to get used to burning fat instead.

Some people experience the “keto flu,” or “low carb flu.” It’s usually over within a few days.

After the first few days, most people report feeling very good, with even more energy than before.

Aside from weight loss, the low carb diet can improve your health in many ways:

  • blood sugar levels tend to significantly decrease on low carb diets (31)
  • triglycerides tend to go down (32)
  • LDL (bad) cholesterol goes down (3334)
  • HDL (good) cholesterol goes up (35)
  • blood pressure improves significantly (3637)
  • low carb diets can be as easy to follow as low fat diets

How to Lose 5 Pounds in 2 Weeks Naturally:

Whether you’re coming back from vacation, or notice that your jeans are a little tighter than normal, you may be searching for a fast fix to lose those extra few pounds. While it’s easy to be swayed by fad diets, quick promises, and cleanses, it is actually possible to lose 5 pounds in two weeks through healthy eating and exercise.

Most weight loss plans will recommend getting 1,200 to 1,500 calories a day, which is generally a good range to aim for whether you plan on losing 5, 15, or 50 pounds. I’m more liberal on calorie amounts or exercise recommendations. To lose 5 pounds, it’s more about cleaning up the diet than making a drastic overhaul. For example, you can forgo the “things you won’t miss” for weight loss without sacrifice: a cheeseburger sans cheese, or a burrito bowl minus the sour cream. Since losing 5 pounds doesn’t require sweeping changes, you can still enjoy your favorite foods with a few small tweaks.

In the meal plan below, you’ll find general recommendations that can be modified depending on your schedule. If your time frame is two weeks, then stick to the meal plan and forgo the treat options. For a more casual approach, even if you include the extra snacks and desserts, you can expect to drop 5 pounds in three weeks.

Lastly, keep up the exercise. Not only does this help with weight loss, but it also helps preserve muscle mass that is essential for a higher resting metabolic weight. For those of you who are new to exercise, try for a caloric burn of roughly 1,500 calories a week, or 215 calories a day. This can be achieved in a number of ways, so find a plan that works for you: walking, jogging, weightlifting, yoga, and even gardening all burn calories. For this stage, it’s more important to do what you love than acutely focus on calorie burn.(38)

The Meal Plan

Calorie count: 1,300 to 1,500 calories per day. That’s roughly 400 calories per meal, with 100 to 200 calorie snacks.

Breakfast: Strawberry-mango smoothie

Combine 1/2 cup strawberries, 1/2 cup mango chunks, 1 scoop protein powder of choice or 1/2 cup fat-free, plain Greek yogurt, with 1 cup unsweetened vanilla almond milk and 1 tablespoon chia seeds or ground flax seeds. Blend until thick and creamy!

Lunch: 400-calorie salad

Opt for at least two servings of vegetables for this 400-calorie meal. Top with a healthy fat of choice like chia seeds, hemp seeds, or slivered almonds.

Dinner: 500 calories, your choice!

Snack:

Pair1/2 cup cottage cheese, yogurt, or piece of string cheese with 1 cup fruit of choice.

Day 2:

Breakfast: 400 calories, your choice!

Choose something with at least 10 grams of protein for maximum satiety.

Lunch: BLT

Top two slices of whole-grain bread with 1 tsp. mayo, three slices of tomatoes, lettuce, and four slices of cooked turkey bacon. Serve with one apple.

Dinner: PCVF

Protein, carb, vegetable, fat. This meal should include 3 ounces of cooked protein of choice (about the size of your iPhone) along with 1/2 cup grain of choice, 1 to 2 cups of vegetables, and 2 teaspoons oil, dressing, or healthy fat of choice.

Snack: One hundred calories to be combined with a meal or as a snack wherever you like.

Optional snack: Have a 50-calorie treat of choice.

Day 3:

Breakfast: Fruit and yogurt bowl

Combine 6 ounces of plain, fat-free Greek yogurt with 1 1/2 cups fruit of choice and 1/4 cup of granola.

Lunch: Hummus wrap

One whole-wheat tortilla with 1 cup chopped vegetables of choice and 1/4 cup hummus. Roll up and enjoy!

Dinner: 500 calories, your choice!

Craving something specific? Enjoy it here.

Snack: One apple with 1 tablespoon nut butter of choice.

 

Optional Snack: Have a 50-calorie treat of choice.

Day 4:

Breakfast: Caprese scramble

Whisk together 2 large eggs, 1 large tomato, chopped, 1/4 cup shredded mozzarella cheese, and a pinch of salt and/or pepper. Scramble over medium heat in a nonstick skillet. Stir in 1/4 cup chopped basil leaves just before finished. With 12 grams of protein per serving, this hearty meal will keep you satisfied for hours.

Lunch: 400-calorie salad

Opt for at least two servings of vegetables for this 400-calorie meal. For a light dressing, try a splash of flavored vinegar like balsamic, champagne, or orange muscat.

Dinner: Fish

For a dose of healthy omega-3s, enjoy a 500-calorie dinner of choice that includes a serving of fish. In the mood for sushi? Enjoy one regular tuna roll and one California roll.

Snack: Six ounces of fat-free Greek yogurt.

Optional Snack: Have an 80-calorie snack of choice.

Day 5:

Breakfast: 400 calories, your choice!

Aim to get at least one serving of fruit or vegetables in this meal plan.

Lunch: Chicken salad pita

Toss 3 ounces of shredded chicken with 1 1/2 tbsp. light mayo, 1/2 tsp. curry powder, 1 tbsp. lemon juice, and a pinch of salt and/or pepper. Add in 1/2 cup halved red grapes, 1/4 cup chopped celery, and 1 tbsp. slivered almonds. Serve in one whole-wheat pita.

Dinner: 400 calories, your choice!

Your goal: two servings of vegetables.

Snack: Have a100-calorie treat of choice.

Day 6:

Breakfast: Open-faced PB sandwich

Toast one whole-wheat English muffin. Top with 1 tbsp. peanut or almond butter and top with one large peach, thinly sliced.

Lunch: 400-calorie salad

Opt for at least two servings of vegetables for this 400-calorie meal. To keep you energized through the afternoon slump, make sure to include a serving of protein like tofu cubes, beans, or diced chicken.

Dinner: Zucchini Pasta with shrimp

Spiral two large zucchini and toss with 1/8 cup prepared pesto. Serve pasta either as is or warm in a nonstick skillet. Toss with seasoned, cooked shrimp.

Snack: Have100 calories to be combined with a meal or as a snack, wherever you like.

Optional Snack: Have3 ounces of white wine with dinner.

Day 7:

Breakfast: Egg and veggie scramble

Three egg whites scrambled with 2 cups vegetables of choice. My favorite combo: spinach, red bell pepper, tomato, and mushrooms. Serve with one slice of whole-grain bread or 1 cup fruit.

Lunch: Turkey (or veggie burger) with avocado

Grill a 3-ounce turkey or veggie patty and place it on a whole-grain bun. Top with 1/4 sliced avocado, lettuce, red onion, and tomato.

Dinner: 500 calories, your choice!

Aim for at least one serving of vegetables, one serving of healthy fats, and 3 ounces of cooked protein of choice.

Snack: Have 100 calories, to be combined with a meal or as a snack wherever you like.

Optional snack: Have one piece of light string cheese.

 

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