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Let’s get this straight.
You searched “how to lose 5kg in 7 days” because you’ve got an event, a wedding, a holiday, or maybe just a moment of I’m done with this bloated, nothing-fits feeling.
Fair enough. We’ve all had that mirror moment.
But here’s what you really need to know — not the watered-down rubbish floating around the internet.
Yes, you can drop 5kg in a week.
No, it won’t be pretty.
And no, most of it won’t be fat.
Let’s unpack the science and the strategy (because I know you’re stubborn enough to try this anyway, so I may as well keep it real).
Let’s start with the harsh truth:
1kg of body fat = ~7,700 calories
To lose 5kg of pure fat = you’d need a 38,500 calorie deficit in 7 days
= 5,500 calorie deficit per day
Unless you’re fasting on a treadmill in the desert — that’s not happening.
What people usually lose in 7-day crash diets:
Water weight (from carb + salt reduction)
Gut content (your food hasn’t “gone” through yet)
A bit of muscle (if you don’t eat enough protein)
A tiny bit of fat
So yes, the scale might drop.
But don’t be fooled — it’s not fat loss magic. It’s a science illusion.
Carbs are stored in your body with water — for every 1g of carb stored, your body holds 3–4g of water.
Cutting carbs drastically = scale goes down quickly
But the second you have a chapati or a spoon of rice = that water weight comes right back
So if you do go low-carb:
Be prepared for quick results
Don’t think it means “fat is melting off”
Understand the weight will return the second you reintroduce carbs
This is for educational purposes — not a long-term plan.
Use it for:
Pre-wedding
Photoshoot
“I need to feel in control again” week
Drop your daily intake to 800–1000 calories max
High protein. Very low carbs. Veg-focused.
Think: grilled chicken, egg whites, cucumber, spinach, black coffee, Greek yoghurt
Cut all starchy carbs & processed food
No rice, no roti, no daal, no oats, no fruit
This is just for water loss — not a lifestyle
Drink loads of water (3L/day)
Ironically, this helps flush out the stored water you’re holding onto
Walk 10–15k steps daily + 30 mins strength training
Burn more while preserving muscle
Sleep 7–8 hours
Fatigue increases hunger + water retention
No salt-heavy meals or sauces
Salt = more water weight. Keep food bland. Sorry.
| Day | What's Happening | Scale Drops From |
|---|---|---|
| 1–2 | Carb + salt drop | Water weight |
| 3–5 | Lower gut content + glycogen | More water |
| 6–7 | Slight actual fat loss | Up to ~1–1.5kg |
Total drop on scale: 3–5kg likely
Total fat lost: ~0.5–1.5kg max
This isn’t maintainable.
This isn’t healthy for long.
And if you go straight back to “normal” after the 7 days, you’ll regain everything and feel worse.
Most people say:
“I lost 5kg in a week once. But I gained it all back.”
Of course you did. That wasn’t real fat loss.
It was a short-term trick.
✅ What You Should Do Instead
Go for 1–1.5kg per week (which is already aggressive)
Keep carbs in — just portion-controlled
Focus on building muscle and eating more protein
Understand that slow fat loss > fast fake weight loss
And stop judging progress by scale only
Yes, you can lose 5kg in 7 days.
But it won’t be fat. It won’t last. And it won’t fix the real issue — your habits, mindset, and education around food.
Want a proper plan to actually lose fat (and keep it off)?
One that lets you eat rice, build a body you love, and stop crash-dieting every few months?
👇
P.S. Click here to get our South Asian Fat Loss Blueprint — where science > starvation.
