Losing 5 kg (11 lbs) in one week is extremely aggressive and not typically recommended unless under medical supervision—but it can happen in the short term with a lot of that being water weight, not pure fat loss.
If you’re determined, here’s how to maximize fat loss + drop water weight safely-ish:
⚠️ Before You Start
- Rapid weight loss isn’t sustainable and may have side effects (fatigue, dehydration, muscle loss).
- Ideal, safe fat loss = 0.5–1 kg per week
- But let’s get into a short-term, focused 7-day plan:
🧨 7-Day Fat Loss Plan (Goal: Drop 5 kg FAST)
✅ 1. Go Ultra Low-Carb (Keto-Style)
- Cut all carbs: no bread, pasta, rice, fruit, sugar, etc.
- Stick to: eggs, meat, fish, leafy greens, nuts (in moderation), oils, avocado
- Carbs hold water: cutting them flushes out 2–4 kg water weight
✅ 2. Drink LOTS of Water
- Aim for 3–4 liters per day
- Flushes out water retention and supports fat burning
- Add electrolytes or sea salt to avoid feeling weak
✅ 3. Do Intermittent Fasting
- Eat within a 4–8 hour window (e.g., 2pm–8pm)
- Skipping breakfast reduces daily calories without effort
✅ 4. Exercise Daily (Focus on Cardio + Sweat)
- 45–60 mins of brisk walking, jogging, or HIIT
- Optional: Light weightlifting to preserve muscle
- Bonus: Add 15–20 mins in a sauna (water weight loss)
✅ 5. Zero Sugar, Zero Alcohol, Zero Cheat Meals
- Not even a “small bite”—you’ll hold water and mess up fat-burning mode
✅ 6. Sleep 7–8 Hours Every Night
- Bad sleep = fat gain, water retention, more cravings
⚡ Sample Meal Plan (Repeat for 7 Days)
| Meal | Foods |
|---|---|
| Lunch (2pm) | Grilled chicken or salmon + spinach salad + olive oil |
| Snack (5pm) | 1 boiled egg or handful of almonds |
| Dinner (7pm) | Omelet with 2–3 eggs + avocado + green veggies |
👀 Real Talk
- You might lose 3–5 kg on the scale, but a lot will be water and glycogen.
- The fat loss part is real, but you’ll gain some weight back if you return to carbs/sodium too fast.
Want me to customize a 7-day meal plan or workout plan for this goal?
