Lose 5 kg in 5 days – Lose 20 pounds in a month diet plan

Looking for options to lose weight fast? Here is a diet plan that can help you lose 5 kg in 5 days. Learn how it works, along with expert advice that will help you follow your diet easily. In addition, you can adapt these strategies into your daily routine and lead a sustainably healthier life.

NOTE: It is advisable to follow this diet under the supervision of an expert.

Diet plan to lose 5 kg in 5 days

A plan to lose weight fast, such as losing 5 kg in 5 days, is not impossible, but you should proceed with caution, ideally under the supervision of an experienced nutritionist. Fast diets help you reset your system and chances are you will feel refreshed; however, they are not durable. Diets that promise rapid weight loss can also lead to harmful side effects.

Consulting an expert will help you determine if your diet meets your specific health and lifestyle requirements.

Keep reading to make an informed choice.

How does it work?

In a fast weight loss plan, your body will detoxify and lose a lot of water first. You can still lose up to five pounds a week on a low-calorie diet, although experts suggest that it is best to aim to lose 1-2 pounds a week. The key is to keep your body in the fat burning mode with a combination of restrictive diet and increased physical activity. Losing about 1 kg of fat can be unattainable, but losing 1 kg of water is practical and possible. The body quickly releases water retention, especially at the beginning of a new weight loss regimen.

Must read: Protein-rich diet for weight loss

Diet chart to lose 5 kg in 5 days

Here is an example of a diet plan to lose 5 kg in 5 days. You can consult an expert and adapt it to the needs of your body and the requirements of your lifestyle.

Day 1

Breakfast: Make sure the total number of calories for breakfast is 250. Start with lemon detox water and then take two boiled or poached eggs or a bowl of chickpea salad.

Lunch: Your lunch should be about 300 calories or less. You can have lentils (without tadka) along with brown rice and a little lettuce.

STARTERS: A medium or orange apple or any other fruit of your choice.

Dinner: Dinner should be the lightest meal of the day. Include a cup of brown rice with 3/4 cup of boiled chicken along with a lettuce. Finish with a cup of chamomile tea.

Day 2

Breakfast: Start your day with chia seed detox water and then take steel oatmeal with skim milk.

Lunch: Take a bowl of mixed fruits, such as berries and oranges, with a cup of green tea.

Snack: A cup of green tea with a boiled egg without a yolk or two biscuits with more cereal.

Dinner: A cup of spinach and broccoli soup with a slice of toast with several cereals.

Day 3

Breakfast: Take detox water with cinnamon. For breakfast, include a cup of herbal poha and a cup of green tea.

Lunch: Include a bowl of shredded chicken soup. If you want a vegetarian option, you can eat baked mushrooms with a little cheddar cheese on a bed of half a cup of rice.

STARTERS: A vegetable sandwich with cucumbers and tomatoes with a drizzle of olive oil.

Dinner: Half a small fish in the oven or half a cup of grilled tofu with a cup of brown rice.

Day 4

Breakfast: Start with lemon detox water and then, at breakfast, take a bowl of porridge made from about 75 g of milk-free oats.

Lunch: A bowl of soup made with chicken or tofu, cabbage, spinach and broccoli.

Snack: A bowl of pineapple and a cup of green tea.

Dinner: Slice of yellow lentils without tadka or boiled chicken with baby spinach that you can eat with two roasts with more berries or a cup of brown rice and lettuce.

Day 5

Breakfast: Start your morning with lemon and honey in hot water. For breakfast, drink a bowl of oatmeal without milk.

Lunch: Take a cup of Greek yogurt with a mixture of berries and chopped walnuts.

STARTERS: A bowl of papaya and a cup of green tea.

Dinner: Take a cup of egg curry made with a tablespoon of oil and two boiled eggs with a cup of brown rice. Your vegetarian option can be khichdi made with black lentils and brown rice.

You need to read: How to burn calories fast?

Expert advice to follow during the weight loss diet plan

Here are 9 expert tips to get the most out of your weight loss plan and lose 5 kg in 5 days:

  • Watch what you eat:

    Avoid refined carbs, unhealthy fats and high-protein foods such as pastries, snacks such as potato chips, starchy vegetables, red meat and fatty fish. Stay away from hydrogenated oils and opt for healthy oils such as olive oil. Choose lean protein sources and explore the options of grass-fed birds. Avoid foods high in sugar and salt, such as juices, sparkling beverages, alcoholic beverages, processed or packaged meat, and candy.

  • Include more fiber in your diet:

    Including more soluble fiber keeps you full and satisfied for a long time. You can eat fruits and vegetables rich in fiber and antioxidant content, which will help accelerate weight loss by reducing frequent cravings.

  • Keep track of your calories:

    Create a low-calorie diet by reducing your calorie intake to 500-800 calories a day, as it helps you lose weight faster. One tip to help you accomplish this is to keep track of the foods you eat in an app or journal.

  • Snack carefully:

    It is best to avoid indulging in unhealthy, packaged and processed snacks that contain extra calories, defeating the purpose of the weight loss plan. Instead, try healthy snacks, such as chickpea salad, cabbage chips, or cabbage loaded with fiber and healthy protein.

  • Chew your food slowly:

    By chewing food well and slowly, you will further reduce your calorie intake. Those who eat slowly feel fuller and have a reduced appetite compared to those who eat fast.

  • Drink more water:

    Hydrate well and make sure you drink up to 10 glasses of water to help the body in the detoxification process. You can infuse water with fruit or squeeze a lemon to make it delicious. Also, drinking water makes you feel full. Avoid packaged fruit juices, as they contain a lot of sugar.

  • Control of exercise portions:

    One of the best ways to eat fewer calories is to exercise portion control. Take small portions of meals or serve them on smaller plates. Also, make sure you drink a little water before eating, as it helps to limit excess caloric intake.

  • Move your body:

    Along with dietary changes, make sure you are physically active. Walking is the best form of exercise and helps you burn calories faster. Aim to take about 10,000 steps each day. You could climb the stairs instead of an elevator and try to walk to the parking lot or to the grocery store.

  • Add cardio to your routine:

    Adding about 150 to 300 minutes of moderate-intensity exercise a week to your routine will help boost your metabolism and burn calories faster. You can try cardio exercises, such as squats or burpee, which are great for your overall health and for burning calories.

Must read: How to lose weight without moving?


We now know that rapid weight loss, in which you can reduce 5 kg in 5 days, is achievable through a diet plan. However, keep in mind that this may not be a sustainable or long-term weight loss solution. For a healthy and sustainable lifestyle, including physical activity in your daily routine helps.

If you are struggling to lose weight and are overwhelmed by the multitude of information available on the Internet, visit the Oliva Skin & Hair Clinic. Top industry experts will develop customized diet and fitness plans that are tailored to your unique health needs.

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