Aiming to lose 5 kg in 3 days is not considered safe and healthy and is a challenging goal and health experts usually advise against it as it may lead to nutritional deficiency and several other health complications. However, some of the healthy ways to lose weight include creating a calorie deficit by consuming less calories and spending more through exercises. Include a protein rich breakfast and also increase the content of fibre in your meals which will improve digestion and also promote fullness. It is equally imperative to cut down on sugar and refined carbs which will help reduce calories intake and also prevent blood sugar spike. Continue reading to know more on how to lose 5 kg in 3 days.
Can I lose 5 kg in 3 days?
Yes, it is possible to lose 5 kg in 3 days. days but it will require extreme and challenging methods with strict diet plan and intense workout sessions. The diet should include considerable fiber and protein which will promote fullness and also improve digestion. Protein has a high thermal effect which can increase resting metabolism that helps in burning calories even when the body is at rest. It is also important to cut down on sugary and salty food items as they unnecessarily increase the calorie intake without adding any nutritional benefit. Indulge in regular physical activity with a combination of cardio and strength training that will assist in fat loss and increase muscle growth. However, such rapid weight loss requires extreme change in eating pattern and thus are often unsustainable. They can also give way to several health complications such as fatigue, nutritional deficiency, gallstones and more. For sustainable and safe results, you can Buy Weightloss diet plan.
10 Ways on How to lose 5 kg in 3 days?
The first day is the most important part of the three day meal plan. It is important to include fruits in your diet as well as fiber rich veggies. Make sure to stay hydrated throughout and exercise regularly. Below given are some of the ways on how to lose 5 kg in 3 days.
- Avoid Sugary Beverages and Food
- Consume lower than required calories
- Reduce salt intake
- Drink more water
- Eat 5-6 small meals
- Increase Fiber Intake
- Don’t eat anything after 7 pm
- Avoid refined flour and frozen food
- Exercise at least 2 hours daily
- Take good sleep
1. Avoid Sugary Beverages and Food
Sugary beverages and foods like carbonated drinks, fruits juices, sodas, cakes, cookies and sweetened candies are high in calories because of added sugars and offer no nutritional value to your meal. Replacing them with sources of natural sugar such as fruits, honey, jaggery or dates can help lower the calorie intake and also reduce the risk of diabetes.It is advisable to improve overall quality of your diet by increasing fibre and protein rich foods which will help enhance satiety and nutrients along with reducing the cravings.
2. Consume lower than required calories
Consuming lower than the required calories helps in creating a calorie deficit which is key to weight loss. This helps in burning more calories than what you intake. One can create a calorie deficit by calculating their calorie needs and reducing the same. Cutting about 500-750 calories per day is deemed quite effective in helping one figure out how to lose 5 kg in 3 days. One should aim to reduce calories by incorporating a balanced diet with healthy and whole foods as well as practising regular exercises. Try using a Daily calorie intake calculator to better plan your meals.
3. Reduce salt intake
Excess salt intake leads to water retention that can result in weight gain. This reducing salt intake helps in reducing water weight. Moreover, salt contains sodium and high sodium consumption has been linked to blood pressure, increasing the risk of cardiovascular diseases, gastric cancer, obesity, osteoporosis, Meniere’s disease, and kidney disease. Cutting down on processed foods and salty snacks like fries, chips or pizza is one of the best ways to reduce salt intake.
4. Drink more water
While aiming to find how to lose 5 kg in 3 days, one should consume a liberal amount of water throughout the day. This helps in better absorption of the food along with helping you to feel full for a prolonged period thus preventing overconsumption. Water helps in enhancing metabolic rate and also assists in breaking down fat as well as eliminates toxins from the body acting as a natural detox. One can try to replace sugary beverages and carbonated drinks with water and Weight loss drinks to reduce the calorie intake and improve their overall health.
5. Eat 5-6 small meals
Eating 5-6 small meals throughout the day can help with weight loss by keeping your metabolism active and reducing hunger pangs that lead to overeating. When you eat smaller, balanced meals, your body is continuously fueled, preventing large spikes in blood sugar that can cause energy crashes and cravings for unhealthy snacks. Additionally, frequent meals help regulate appetite, making it easier to stick to portion control and avoid binge eating. By spreading out your calorie intake, your body can efficiently digest and use nutrients, promoting a steady and sustainable weight loss process. Through, Food calorie calculator you can assess the calorie in your food and better structure your diet plan.
6. Increase Fiber Intake
Foods rich in fibre such as green leafy vegetables like broccoli, brussel sprouts, spinach, kale, and green beans, quinoa, lentils, legumes or beans can assist to lose 5 kg in 3 days. Fiber helps in slowing down digestion which keeps one full for and prevents excess intake of calories. They also boost one’s metabolic rate which leads to increased burning of calories as well as prevents blood sugar spiking. Fiber is also known to improve digestion and regulate bowel movements. You can experiment with the 30 30 30 rule for weight loss to get effective and desirable results.
7. Don’t eat anything after 7 pm
If you are finding answers on how to lose 5 kg in 3 days, start by avoiding food after 7 pm. This practice can let your body better digest food and reduce excess storage of fat. Late-night snacking, especially on high-calorie or sugary foods, can lead to weight gain because the body is less active during the evening and nighttime, making it harder to burn off calories. Having early dinner can also help regulate digestion, improve metabolism, prevent overeating as well as lead to a healthier eating pattern.
8. Avoid refined flour and frozen food
Refined flour is rich in simple carbs and lacks fiber which makes them easier to digest and causes frequent hunger pangs. They also quickly release the glucose in blood which can lead to blood sugar spike giving way to sweet cravings and increased risk of type 2 diabetes. Frozen foods often have added preservatives such as formaldehyde which are toxic and can potentially damage stomach lining and may also cause DNA damage and mutations. Thus it’s advisable to avoid refined flour and frozen foods, instead opt for whole grains which are a good low calorie foods option and cut down on processed foods like white bread, white pasta, pizza, cookies, and doughnuts.
9. Exercise at least 2 hours daily
Exercising for at least 2 hours daily can significantly contribute to weight loss by creating a calorie deficit, which is essential for burning fat. Regular physical activity boosts your metabolism, enabling your body to burn more calories both during the workout and at rest. Engaging in a combination of cardiovascular exercises, strength training, and high-intensity interval training (HIIT) can accelerate fat loss while building lean muscle, which further enhances calorie burning.
10. Take good sleep
Good sleep is linked to balanced hormones which regulates appetite as improper sleep can increase ghrelin levels and lead to overeating. Simultaneously, it also reduces the levels of leptin that suppresses the feeling of fullness. Getting enough sleep keeps you energised and active throughout the day which will also reflect in better performance during the workout. Sleep deprivation also promotes sweet cravings and leads to unhealthy and poor food choices.
You can also try a keto diet plan under professional care and expertise.
Diet Plan to lose 5 kg in 3 days
Diet plan is the key to figuring out how to lose 5 kg in 3 days, however such an extreme goal can be challenging and restrictive. It is important to incorporate fiber and protein rich foods, stay hydrated and cut down on processed foods. Below given is the diet plan that you can follow to lose 5 kg in 3 days-
One can practise a Simple diet plan for weight loss after their 3 day meal plan for consistent efforts.
Foods to avoid when losing 5 kgs in 3 days
While trying to lose weight, it is important to restrict certain foods from diet, especially those with high calorie content and low in nutrients. These foods can threaten weight loss and also raise health issues. Below mentioned are the items to avoid when losing 5 kg in 3 days.
1. Fast food
Avoiding fast food is crucial for weight loss because it is typically high in calories, unhealthy fats, sugar, and sodium, all of which contribute to weight gain. Fast food meals are often processed and low in essential nutrients, leading to overeating and poor satiety. The excessive intake of empty calories from fast food can derail efforts to maintain a calorie deficit, which is necessary for weight loss.
2. Sugary drinks
Sugary drinks such as sodas, sports drinks, carbonated drinks and some fruit juices are rich in added sugars which will add calories to your meal as well as cause blood sugar spike giving way to weight gain and increased risk of type 2 diabetes. Rather you can alternate these items with water, whole fruits or dates.
3. Alcohol
Alcohol is substantially rich in calories and thus can increase your calorie intake without fulfilling the nutritional requirements. They can also hinder the fat breakdown process as well as lower the metabolic rate. While drinking alcohol, one tends to make poor food choices which can further lead to weight gain and other health complications.
4. Baked and fried foods
Baked foods like cakes, pastries or cookies and fried foods like potato chips or french fries are all high in calories, unhealthy fats and added calories. All of these can contribute to reduced satiety, overeating and weight gain. These foods are also known to contain acrylamides which have been linked to cancer.
5. White bread
Avoiding white bread is important for weight loss because it is made from refined flour, which lacks fiber and essential nutrients. This low fiber content leads to quick digestion, causing blood sugar spikes followed by crashes that increase hunger and cravings. White bread is also calorie-dense but doesn’t keep you feeling full for long, making it easy to overeat.
How to calculate daily calorie intake to lose 5 kg in 3 days?
Losing weight requires a strategic approach to calorie intake. Understanding your Basal Metabolic Rate (BMR) is crucial in determining how many calories your body needs to function at rest. By using a BMR calculator you can adjust your daily intake accordingly, you can effectively manage your weight loss goals.
Understanding Basal Metabolic Rate (BMR)
Your BMR is the number of calories your body needs to maintain basic physiological functions like breathing, circulation, and cell production while at rest. It’s influenced by factors such as age, gender, weight, and activity level. Here’s how to calculate it:
1. Using the Harris-Benedict Equation: For men, BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) – (5.677 × age in years). For women, BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) – (4.330 × age in years).
2. Adjusting for Activity Level: Multiply your BMR by an activity factor:
- Sedentary (little to no exercise): BMR × 1.2
- Lightly active (light exercise/sports 1-3 days/week): BMR × 1.375
- Moderately active (moderate exercise/sports 3-5 days/week): BMR × 1.55
- Very active (hard exercise/sports 6-7 days a week): BMR × 1.725
- Extra active (very hard exercise/sports & physical job or training twice a day): BMR × 1.9
Example:
Let’s say Rohan, a 30-year-old male (height: 180 cm, weight: 85 kg), wants to lose weight. His BMR is calculated as follows:
BMR = 88.362 + (13.397 × 85) + (4.799 × 180) – (5.677 × 30) BMR = 88.362 + 1139.045 + 863.82 – 170.31 BMR ≈ 1921.917 calories/day
If Rohan is moderately active (exercise 3-5 days/week), his daily calorie intake to maintain weight would be approximately 1921.917 × 1.55 ≈ 2983 calories/day.
To lose weight, he would need to create a calorie deficit. A safe and sustainable deficit is typically 500 to 1000 calories per day, leading to a weight loss of about 0.5 to 1 kg per week. It’s important not to drastically reduce calories below your BMR to avoid nutrient deficiencies and metabolic slowdown.
By calculating your BMR and adjusting your calorie intake based on your weight loss goals, you can effectively manage your journey towards losing 5 kg in 3 days, ensuring it’s done safely and healthily.
Is it normal to lose 5 kg in 3 days?
To lose 5 kg in 3 days is possible however it can’t be considered normal or healthy as such rapid weight loss often comes with several health complications. Such rapid weight loss is often due to water loss, not fat loss, and can result from extreme dieting, dehydration, or drastic changes in eating patterns. This type of weight loss is typically unsustainable and can lead to nutrient deficiencies, fatigue, dizziness, and other health issues. Healthy weight loss generally occurs at a rate of 0.5 to 1 kg per week, focusing on fat loss while preserving muscle mass. Thus, its advisable to practise sustainable weight loss involving a balanced diet, regular exercise, and gradual lifestyle changes, which are safer for long-term success.
Expert Review on How to lose 5 kg in 3 days
Dr. Amit is a certified nutritionist and he suggests that people should aim at achieving sustainable weight loss through balanced and nutritious eating backed by regular exercise and healthy lifestyle changes which is more effective and safer in the long run. While it is possible to lose 5 kg it can be bad for one’s overall health leading to nutritional deficiency, fatigue, dehydration, hair loss, gallstones and more. He emphasises that safe and sustainable weight loss typically occurs at a slower pace, around 0.5 to 1 kg per week. Instead of attempting to lose 5 kg in 3 days, adopting a balanced diet with controlled calorie intake, regular physical activity, and adequate hydration will ensure healthier and more sustainable results over time.
References
Kim, Young. n.d. “Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance.” NCBI. Accessed September 24, 2024. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8017325/.
“Sodium reduction.” 2023. World Health Organization (WHO). https://www.who.int/news-room/fact-sheets/detail/salt-reduction.
“Weight-Loss and Maintenance Strategies – Weight Management.” n.d. NCBI. Accessed September 24, 2024. https://www.ncbi.nlm.nih.gov/books/NBK221839/.
FAQs
1. Is it possible to lose 5 kgs in 3 days?
One can lose around 5 kg in such a short span but it’s mostly water weight and requires an intensely low calorie diet which is neither sustainable nor safe.
2. How quickly can you safely lose 5kg?
One can safely lose 5 kg in about a month with a calorie deficit of 500 calories per day and increased exercise. It is recommended to include fruits and low GI veggies in your diet as well as stay hydrated always.
3. Is losing 5kg noticeable?
5 kg is a considerable weight loss and it is noticeable but that may vary depending on one’s body composition and the area where they have lost weight. Usually it is more visible in people with smaller composition than the tall ones.
4. What is the 3 3 3 rule for weight loss?
The 3 3 3 rule conveys three hours including three meals and three snacks. The thumb rule is that one should consume 3 balanced meals and 3 smaller portion of health snacks throughout the day which will regulate your hunger and prevent binge eating.
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