We’ve all been in a situation where we just wished there was a way to lose a few pounds quickly. Well, looks like our prayers have been answered! We have a no-BS diet to help you lose 10 lbs or so within just 6 days. While this journey will not be as easy as popping a weight loss pill (which don’t work) or wearing a magical belt (which doesn’t work either), it will be doable for most of us. Let’s get started!
This programme has four very essential steps, what we call the 4 Ds of Weight Loss:
- Daily Workout
Many say that our body is like a temple, and we must keep it clean and respect it. Well, they’re true. If you are someone who eats a lot of junk food or processed foods, it might be time to rethink that and move to healthier alternatives. Apart from being unhealthy, toxins in our body can slow down the weight loss process significantly.
Most of us consume processed food items regularly, be it a Starbucks coffee or a McDonald’s burger, or even a supposedly healthy food such as a salad. The truth is, most commercially available and sold food is not healthy for your body and it is best to avoid it. Many salads contain so much dressing that it nullifies the reason for opting for a salad completely.
While we will get to the eating habits in the Diet section, addressing the consumption of beverages is just as important. Hence, we recommend avoiding sugary drinks such as soda, packed juices, some of the coffees that are available nowadays, sweet tea etc. Instead, stick to some unsweetened green tea. Remember – excess caffeine isn’t doing your body any good either. If you aren’t a fan of green tea, consider purchasing an infuser bottle and sipping on water throughout the day.
Over the years, countless women have asked us why they aren’t shedding pounds despite putting in long hours in the gym. The answer is because they just can’t stick to a healthy diet. Now don’t get us wrong, you don’t have to follow a fancy diet and count each and every calorie you consume. That is certainly not the goal here. While you do want to lose 10lbs as quickly as possible, you want the loss to be permanent and sustainable, and fad diets might not deliver.
Another extreme we have observed is that women starve themselves hoping to lose pounds quickly. Sorry to say ladies, but that will not help. At all. If anything, it will have the adverse effect and actually SLOW down your weight loss. It all works on metabolism, and starvation can massively hamper your metabolism which could lead to major issues in the future. Certainly not something you want.
Instead, eat the right food in the right quantities at the right time. There are two schools of thought. One who believes that approximately six meals a day are the key to keeping your metabolism high. The others believe that food timing and the number of meals have no correlation to weight loss at all. As much as we nutritionists would like to give you a definitive answer on who is right, the answer is that it depends. Most have seen better results by eating six well-planned meals, while some have seen great results by following programmes such as intermittent fasting. For this quick weight loss programme though, we will be sticking to an average of 4-5 meals totalling no more than 1200-1300 calories per day.
Each meal must consist of:
- Proteins – 60% of your entire food intake should be from lean protein sources such as lean meats, eggs, fish, tofu, etc.
- Fats – 30% of the food intake should be from fats such as olive oil, coconut oil, nuts, etc.
- Carbs – 5% of your food should consist of carbs. We recommend consuming fibre-rich foods such as green leafy veggies since they help tremendously in the digestion process and will help remove toxins from your body.
- Cheat food – you can allocate 5% of your entire food intake to cheat food. This could be anything from a cookie you can’t live without or some candy or maybe even some pasta. What’s important here is that you don’t overdo it and keep portion sizes small. Remember, the aim is to consume as little cheat food as possible.
Some additional pro-tips include eating with a small spoon, drinking plenty of water (since it makes you feel full) and eating contrast food.
If you’re confused about a meal plan that would help you split these 1200 daily calories into individual meals, this is what you’re looking for:
- Breakfast – 300cals
- Snack – 50-100cals
- Lunch – 300cals + 150cals dessert
- Snack – 50-100cals
- Dinner – 300cals
You could follow something that you’re more comfortable with as long as you don’t exceed the maximum amount of calories. This is just a rough framework. Similarly, you could also experiment with various different recipes, such as some of these ones. We recommend consuming protein post workout. A protein shake could be a great idea and you can include it as a snack in your meal plan. And no – before you ask, protein shakes will not make you look bulky like a bodybuilder. In fact, they can help you get a toned body.
Now that we’re clear on what to eat and when to eat it, let’s talk about how to eat it, i.e. how to fulfil your nutrient requirements and what specific foods you should be eating. There are tons of diet plans available on the internet, some of them are listed below:
- Boiled egg diet improvement (modified for 1200 calories per day)
- GM Diet
- Ketogenic Diet
- Military Diet (it is a three-day diet but you will have to follow it for six if you want the desired results).
- Dukan Diet
There are other diets apart from these, too, such as the Dukan Diet and the GOMAD diet. We recommend selecting one which fits your lifestyle and something you find easy to stick to. If none work, then you can always create one for yourself!
While diet is key, workouts are important, especially if you want the best results. This programme is quite flexible on the type of workouts that you can do, just as long as you workout.
You could, for example, do a quick session of power yoga in the morning to start the day or go on a short run/jog. In the evening, you can do a few minutes of HIIT or go to the gym and do weight training. Yes, I said weight training. No, it won’t make you look bulky. It will instead make you look toned and a fitter person.
The last step of this programme is the easiest, yet the most difficult for most of us. For any good fitness programme to work, you need to sleep for a minimum of 6-8 hours. Your body needs the rest and without it, you will not see the desired results. While it may sound counterintuitive that sleeping and relaxing will help you lose pounds, it is true. That’s science for you!
We mentioned intermittent fasting (IF) earlier. For those who are not aware of IF, it is essentially a meal scheduling technique. Rather than controlling your macros, it focuses on rearranging your meals. This helps boost metabolism and promotes the growth of HGH (Human Growth Hormone).
It is divided into two stages – the fasting stage and the eating stage. The fasting state typically lasts for 16 hours, and the rest 8 hours are meant for eating. Some fast for a day or even more, but we don’t recommend that at least for beginners.
Do keep in mind though, that if you’re following IF you need to eat healthy food in the above-mentioned proportions to see the best results.
Armed with this knowledge, we’re sure you will succeed in your goal of losing 10lbs in under a week. You can do it. We believe in you. Go get it!