Lose 5 Kilos In 3 Weeks: Diet Plan For Quick Results

Losing weight is a common goal, but it's important to approach it healthily and sustainably. While it's possible to lose 5kg in 3 weeks, it will take dedication and a strict diet and exercise plan. Here are some tips to help you lose weight safely and effectively.

First, calculate your daily calorie needs and create a calorie deficit by subtracting 500-750 calories. This will help you lose about 0.5-1kg per week. Focus on eating lean proteins, whole grains, fruits, and vegetables to stay full and nourished while cutting calories. Drink plenty of water, as it can help reduce hunger and ensure your body is hydrated and functioning optimally.

In addition to a healthy diet, regular exercise is crucial. Aim for 150 minutes of moderate-intensity cardio or 75 minutes of high-intensity cardio per week. Strength training is also important, so try to include exercises like squats, lunges, and carry exercises into your routine. Finally, get adequate sleep, manage stress, and stay accountable by tracking your progress and enlisting the support of friends and family.

Remember, it's always best to consult with a healthcare professional before starting any weight loss plan to ensure it's safe and suitable for your needs.

Drink more water

Drinking more water is often associated with weight loss. While there is no direct cause-and-effect relationship, it can be a helpful component of a broader weight loss strategy. Here's how:

Reduces Calorie Intake

Drinking water instead of sugary drinks or juices can significantly reduce your daily calorie and sugar intake. Water is calorie-free, so choosing it as your primary beverage supports your overall calorie reduction goals.

Controls Appetite

Drinking a glass of water before meals can help curb your appetite. Some people confuse hunger with thirst, which is triggered by mild dehydration. Staying hydrated ensures your body gets what it needs and may prevent overeating.

Boosts Metabolism

Water consumption is linked to increased sympathetic activity in the body, which includes heart rate and metabolism. Some studies suggest that drinking warm water after meals can aid weight loss and lower BMI.

Facilitates Exercise

Staying hydrated is essential for physical performance and recovery. Water helps lubricate joints, regulate body temperature, and transport nutrients, all of which contribute to more effective workouts. It also plays a vital role in digestion, ensuring your body functions normally to support your weight loss goals.

Reduces Long-Term Weight Gain

Drinking water may help prevent long-term weight gain. On average, a person gains about 1.45 kg every four years. Consuming one extra cup of water daily can lower weight gain, and substituting a sugary drink with water can further reduce weight gain.

Maintains Hydration

Water is essential to support overall wellness and weight loss goals. Aim for 3.7 litres of water per day if you're a man, and 2.7 litres if you're a woman. This amount includes water from food and other beverages. Staying hydrated ensures your body functions efficiently and can support your weight loss journey.

While drinking water is a simple and effective way to support your health and weight loss goals, it should be combined with other healthy habits, such as regular exercise and a nutrient-dense diet, for optimal results.

Eat more fruits and vegetables

Eating more fruits and vegetables is a healthy way to lose weight. Most fruits and vegetables are naturally low in fat and calories, and the water and fiber in them will help you feel full while consuming fewer calories.

• Breakfast: Start your day with a glass of warm water, lemon juice, and honey. After an hour, have a bowl of oatmeal with non-dairy milk such as almond milk topped with chia seeds. Alternatively, you can have cucumber detox water, a yogurt smoothie with fruits and nuts, an omelet with a slice of multigrain toast, or a bowl of peas poha with green chutney and coffee.
• Lunch: Include a cup of mixed vegetables, a cup of dal, two multigrain rotis, and a cup of green salad. You can also have skimmed milk paneer curry, a cup of spinach rice, and two rotis. Another option is to substitute vegetables such as lettuce, tomatoes, or cucumbers for some of the cheese and meat in your sandwich, wrap, or burrito.

Cut down on carbs

Cutting Down on Carbs to Lose Weight

Cutting down on carbs can be an effective way to lose weight, especially if you're aiming to lose 5kg in 3 weeks. Here's a detailed guide to help you cut down on carbs healthily and effectively.

Understand the Role of Carbs

Firstly, it's important to understand the role of carbohydrates in your body. Carbs are a basic nutrient that your body converts into glucose (blood sugar) to provide you with energy. When you drastically reduce your carb intake, your body enters a state called nutritional ketosis, where it starts burning fat for energy instead of glucose. This can lead to weight loss, but it's important to do it safely.

Set a Realistic Carb Intake Goal

Extremely low-carb diets usually restrict carb intake to less than 10% of your total macronutrient intake, which is about 20 to 50 grams of carbs per day. However, this level of restriction may not be sustainable or necessary for everyone. A more moderate approach is to aim for under 26% of your nutrition intake from carbs, which is about 130 grams per day.

Be Mindful of Water Weight Loss

When you initially cut down on carbs, you will lose weight, but it's mostly water weight. This is because carbs are stored in your muscles as glycogen, and glycogen retains water. So, when you reduce your carb intake, your body loses this stored water, resulting in quick weight loss. However, this water weight can quickly return when you start eating carbs again.

Manage the Transition

Transitioning to a low-carb diet can come with some side effects, such as the "keto flu," which includes symptoms like weakness, fatigue, dizziness, and headaches. You may also experience brain fog, bloating, and constipation due to the reduction in fiber. These side effects usually improve within a few weeks, but it's important to stay well-hydrated and ensure you're getting enough electrolytes to minimize discomfort.

Focus on Quality Carb Sources

When cutting down on carbs, it's crucial to focus on the quality of your carb sources. Choose high-fiber carbs like vegetables, fruits, legumes, and whole grains. Unprocessed foods are always preferable to highly processed low-carb options. Additionally, make sure you're getting enough nutrients from other food groups, such as healthy fats, lean proteins, and low-sodium options.

Combine With Physical Activity

Physical activity is essential for long-term weight management. Aim for at least 150 minutes of moderate-intensity exercise, such as walking, jogging, or swimming, per week. You can also try high-intensity interval training (HIIT) to maximize calorie burning. Physical activity will not only help you lose weight but also prevent weight regain.

Remember, it's always a good idea to consult with a healthcare professional or a qualified nutritionist before making significant changes to your diet. They can guide you in creating a safe and effective weight loss plan that considers your unique health needs and goals.

Exercise regularly

Exercise is a crucial component of any weight loss journey, and it can be an effective lifestyle modification for losing weight, especially when combined with dietary changes. Here are some tips and guidelines to help you exercise regularly as part of your plan to lose 5 kilos in 3 weeks:

Engage in Regular Physical Activity

• Aim for at least 150 minutes of moderate-intensity aerobic activity, such as power walking, each week. Spread your workouts over 5 days, dedicating 30 minutes to each session.
• If you're pressed for time, you can opt for 75 minutes of vigorous-intensity aerobic activity, such as jogging, throughout the week.
• Incorporate physical activity into your daily routine by taking your dog for walks, using the stairs instead of the elevator, or inviting a friend to join you for a walk.

Try High-Intensity Interval Training (HIIT)

• HIIT involves alternating between brief periods of intense exercise and slower recovery periods. For example, walk at a brisk pace for 1 minute, then slow down for 3 minutes, repeating this cycle.
• HIIT helps burn more fat and has additional benefits such as regulating insulin, improving heart function, and reversing ageing at the cellular level.

Strength Training

• Include strength training or resistance training in your workout regimen at least twice a week.
• Strength training helps build and maintain lean body mass, which can improve your overall appearance and metabolism.
• Focus on exercises that target various parts of your body, including your shoulders, legs, hips, back, chest, abdomen, and arms.

Manage Your Daily Habits

• Be mindful of your daily habits and behaviours to ensure they support your weight loss goals.
• Avoid overeating after exercising, even if you feel you've earned a reward. This can sabotage your progress by negating the calories burned during your workout.
• Try not to compensate for your workout by being less active throughout the rest of the day. Stay active and aim for a consistent caloric deficit over time.

Remember, it's important to consult with a healthcare professional or a qualified nutritionist before starting any diet or exercise plan to ensure it's safe and suitable for your needs.

Manage your stress

Stress can be caused by a variety of factors, such as physical activity, workload, unemployment, financial difficulties, and more. It can have multiple effects on human physiology and behaviour, and has been linked to several medical conditions, including depression, hypertension, and obesity. Stress can also lead to weight changes, either weight gain or weight loss.

• Exercise regularly. Physical activity can help reduce stress and stimulate calorie burn. Aim for 150 minutes of moderate-intensity activity, such as power walking, or 75 minutes of vigorous-intensity activity, such as jogging, per week.
• Meditate. Mindfulness practices such as meditation and yoga can help you relax and manage stress.
• Spend time with friends and loved ones. Social support is important for stress management.
• Try creative hobbies or journaling. Engaging in creative outlets or writing down your thoughts can be effective stress relievers.
• Seek counselling or therapy if needed. If stress is difficult to manage, consider seeing a life coach or licensed therapist.
• Get enough sleep. Aim for 7-9 hours of sleep each night. Lack of sleep can trigger the release of hormones that increase hunger and cravings for high-fat foods.
• Limit caffeine intake. Caffeine increases cortisol, a stress hormone, which can lead to emotional eating and low blood sugar, making you more likely to reach for high-calorie snacks.

Frequently asked questions