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Lose 5kg In 7 Days

You probably shouldn't, but it is possible. Have a read

How to Lose 5kg in 7 Days (And Why You Probably Shouldn’t)

 

aka: The Truth Nobody Else Will Tell You Because They're Too Busy Selling Detox Teas

 

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).

 

 

๐Ÿง‚ 1. What You Lose in 7 Days is Mostly Water, Not Fat

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.

 

 

๐Ÿš 2. Drop Carbs, Drop Weight (Temporarily)

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

 

 

๐Ÿงช 3. How to Actually Drop 5kg in 7 Days (If You’re Still Gonna Do It)

This is for educational purposes — not a long-term plan.
Use it for:

  • Pre-wedding

  • Photoshoot

  • “I need to feel in control again” week

 

๐Ÿšจ THE EXTREME PLAN:

  1. 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

  2. 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

  3. Drink loads of water (3L/day)

    • Ironically, this helps flush out the stored water you’re holding onto

  4. Walk 10–15k steps daily + 30 mins strength training

    • Burn more while preserving muscle

  5. Sleep 7–8 hours

    • Fatigue increases hunger + water retention

  6. No salt-heavy meals or sauces

    • Salt = more water weight. Keep food bland. Sorry.

 

 

โš–๏ธ What Results You Might See:

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

 

 

๐Ÿ’ฃ The Catch (Because There’s Always One)

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.

 

โœ… 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

 

 

Final Word:

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?

๐Ÿ‘‡

P.S. Click here to get our South Asian Fat Loss Blueprint — where science > starvation.


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