Lose 5 Kilos In 2 Weeks: Diet Plan Revealed!

Losing 5kg in 2 weeks is a challenging goal, but it can be achieved with a balanced diet and exercise plan. This article will outline a safe and effective Indian diet plan, as well as tips from celebrity trainers and nutritionists, to help you reach your weight loss target.

High-intensity interval training (HIIT)

Losing 5kg in 2 weeks is possible, but it may come with health risks depending on your age and any comorbidities. Experts recommend aiming to lose 1kg per week for safe, long-term weight loss.

To get started with HIIT, you can try interval running, where you alternate between sprinting and jogging or walking for recovery. For example, you could sprint for 30 seconds, then jog or walk for 30 seconds, and repeat this cycle for 15-20 minutes. As you get more comfortable with HIIT, you can increase the intensity or duration of your workouts.

In addition to HIIT, it's important to maintain a healthy diet and lifestyle. Focus on eating whole fruits, soluble fibre, and unprocessed foods, while limiting daily snacking and getting enough sleep. Maintaining a food journal can also help you track your calorie intake and ensure you're making healthy choices. Remember to consult with a healthcare professional before starting any new diet or exercise plan to ensure it's safe and suitable for your individual needs.

Eat more soluble fibre

To lose 5kg in 2 weeks, it is recommended that you eat more soluble fibre and less refined or processed foods. This can be done by eating a lot of whole fruits, such as apples and berries, and foods with skin, like chia seeds. You can also try an Indian diet plan, which includes foods such as a glass of warm water, lemon juice and honey for breakfast, followed by a bowl of oatmeal with non-dairy milk and chia seeds. For lunch, you could have a cup of mixed vegetables, a cup of dal, two multigrain rotis and a cup of green salad. Dinner could consist of a cup of bottle guard curry, a cup of dal, a cup of brown rice, a roti and buttermilk.

Soluble fibre is a type of fibre that dissolves in water and is found in foods such as oats, legumes, fruits and vegetables. It is important for maintaining a healthy digestive system and can also help with weight loss by making you feel full and satisfied after meals. When you eat soluble fibre, it absorbs water and forms a gel-like substance in your digestive tract, which slows down the digestion of food and helps to regulate blood sugar levels. This can lead to reduced hunger and cravings, which can help with weight loss.

There are many ways to incorporate more soluble fibre into your diet. For example, you could start your day with a bowl of oatmeal topped with chia seeds and berries, or you could add legumes, such as lentils or beans, to your meals. You can also snack on fruits, such as apples or pears, or enjoy a smoothie made with blended fruits and vegetables.

It is important to note that while increasing your soluble fibre intake can be beneficial for weight loss, it is also important to ensure that you are getting enough fibre from a variety of sources. A well-rounded diet that includes a variety of whole foods, such as fruits, vegetables, whole grains and lean proteins, is key to maintaining a healthy weight and overall health.

In addition to eating more soluble fibre, it is also recommended that you get at least eight hours of sleep per night, maintain a food journal to track your calories, and limit your daily snacking.

Eat whole fruits

Eating whole fruits is a great way to lose weight. Nutritionist Abram Anderson recommends making your diet 80% whole fruits. This means apples, berries, and fruits where you eat the skin. Abram has had clients who have lost 6.8 kg in three days by focusing on whole fruits.

Whole fruits are packed with vitamins, minerals, and antioxidants, which can help boost your overall health and support weight loss. They are also a good source of fibre, which can help you feel full and satisfied after meals.

When choosing whole fruits, opt for a variety of colours and types to get a range of nutrients. For example, berries are high in antioxidants, while apples are a good source of fibre.

You can also try combining whole fruits with other weight-loss strategies, such as high-intensity interval training (HIIT) and getting at least eight hours of sleep per night.

Remember to always consult with a healthcare professional or nutritionist before starting any new diet or exercise plan to ensure it is safe and suitable for your individual needs.

Indian diet plan

Losing 5kg in 2 weeks is possible, but it comes with its own share of risks depending on a person's age and comorbidities. Experts recommend slow and steady weight loss for long-term benefits, aiming to lose 1kg per week.

Breakfast: Start your day with a glass of warm water, lemon juice and honey. After an hour or so, have a bowl of oatmeal with non-dairy milk (such as almond milk) topped with chia seeds.

Lunch: 1 cup of mixed vegetables + 1 cup dal + 2 multigrain rotis + 1 cup green salad.

Dinner: 1 cup bottle guard curry + 1 cup dal + 1 cup brown rice + 1 roti + buttermilk.

In addition to this diet plan, it is recommended to try high-intensity interval training (HIIT) to maximise burning calories and harmful fat. Eat more soluble fibre and less refined or processed foods. Limit daily snacking and get at least eight hours of sleep. Maintaining a food journal to track calories can also be helpful.

It is important to note that this is a general diet plan and may not be suitable for everyone. Please consult with a healthcare professional or a nutritionist before starting any new diet plan to ensure it is safe and appropriate for your individual needs.

Portion sizes

For breakfast, have a glass of warm water with lemon juice and honey. After an hour, have a bowl of oatmeal with non-dairy milk (such as almond milk) topped with chia seeds. For lunch, have 1 cup of mixed vegetables, 1 cup of dal, 2 multigrain rotis, and 1 cup of green salad. For dinner, have 1 cup of bottle guard curry, 1 cup of dal, 1 cup of brown rice, 1 roti, and buttermilk.

It's important to note that this is just a sample diet plan and may not be suitable for everyone. It's always best to consult with a healthcare professional or nutritionist before starting any new diet plan to ensure it's safe and effective for your individual needs.

Frequently asked questions