10Kg Weight Loss in 15 Days Diet Plan: Possible?

‘Lose 10kg weight in 15 days’ sounds tempting, but is it possible? If someone claims it is, is it healthy and sustainable?

Image and appearance rule our lives and set up unattainable beauty standards in many. There are healthy and safe ways to achieve weight loss. But some resort to extreme measures that can harm their health. One such example is the desire to lose 10 kg of weight in just 15 days, which is an unrealistic and unsafe goal. Furthermore, rapid weight loss is often associated with severe health risks, such as nutrient deficiencies, dehydration, and muscle loss. Therefore, it is crucial to approach weight loss healthily and sustainably to avoid negative consequences and achieve long-term success.

Nutritionists and health experts suggest following a healthy diet and exercise routine without going overboard. It only can help you to shed a few kilograms healthily. But achieving a weight loss goal of 10 kg in 15 days is almost impossible and requires drastic measures. 

This article explores losing weight by following a sustained diet plan. The idea is to improve overall lifestyle and include exercise to keep unhealthy weight at bay.

10 Kg Weight Loss in 15 Days: Side Effects and How to Manage Them

Losing anything as extreme as 10kg in 15 days is a short-term weight loss strategy focusing on restrictive and low-calorie intake. In most cases, people gain the lost weight when they return to eating normally. But on the other hand, there are more sustainable long-term solutions which can reduce 10 kgs in 3-4 months in healthy adults.

Most Common Side Effects of Crash Dieting

Hunger and Cravings

Reducing calorie intake or going long periods without taking enough calories may increase hunger. Studies suggest that people often experience hunger during the first few days of the dieting regimen. However, in the case of prolonged crash dieting, starvation can lead to irritability and mood swings. Studies even predict the occurrence of depression. On the other hand, adopting a healthy eating pattern in a sustained manner can help control extreme hunger pangs.

A healthy diet includes eating a balanced meal, hydrating enough, and reducing calorie intake. Therefore, staying hydrated and consuming low-calorie and high-fibre foods is the best way to keep yourself satiated.

Headaches and Lightheadedness

A study suggests that people can experience headaches during the first few days of a crash diet plan. This research also revealed that low blood sugar and caffeine withdrawal might lead to headaches during prolonged calorie restriction. Therefore, ensure that you remain hydrated, and if you are a regular caffeine consumer, gradually reduce your caffeine intake.

Digestive Issues

Crash dieting can cause digestive problems, including constipation, diarrhoea, nausea, and bloating. These symptoms arise due to diet changes, reduced food intake, and dehydration. You can prevent these side effects by consuming fibre-rich foods and staying hydrated.

Dehydration

Quick diets can lead to dehydration due to the natural diuresis or natriuresis of fasting. Diuresis and natriuresis are the increased excretion of urine and sodium, respectively. Fasting can induce diuresis and natriuresis as the body tries to conserve water and sodium. If fluids and electrolytes lost through urine are not replaced, dehydration can occur. Therefore, drinking water throughout the day and monitoring the colour of the urine is crucial to prevent dehydration.

Lack of Energy and Fatigue

It is crucial to note that during the initial stage of crash dieting, your body may expel substantial amounts of salt and water through urine. As a result, it potentially leads to reduced calorie intake, dehydration, low sodium levels, and fatigue. To counteract fatigue, prioritise nutrient-dense foods, maintain adequate hydration levels, and get enough rest.

Malnutrition

Improper dieting can lead to malnutrition. For example, long fasting periods without replenishing the body with enough nutrients can result in malnutrition. Therefore, consuming a well-rounded, nutritious diet is essential while practising a quick fat-loss diet plan. Consult a dietician for guidance on calorie intake and the right amount of nutrients.

Summary

Crash dieting can lead to various side effects, including hunger, headaches, digestive issues, dehydration, lack of energy, and malnutrition. However, these symptoms can be prevented by consuming a well-rounded, nutritious diet and staying hydrated. Therefore, it is essential to consult a dietician for guidance on calorie intake and the right amount of nutrients.

15-Days Weight Loss Challenge Guide: Effective Ways

Losing weight quickly can be detrimental to your health. However, even with a specific weight goal, you should not attempt to lose more than 2 to 3 kgs in 15 days. Therefore, it is crucial to approach weight loss cautiously and prioritise your health and safety.

Here are some general guidelines that can help you aim for a weight loss of approximately 3 kgs in 15 days:

Create a Calorie Deficit

Regulating your calorie intake and burning enough calories is vital to losing weight. The rule of thumb is to burn more calories than you consume. You can reduce your daily caloric intake and increase your physical activity level. However, if you feel exhausted, stop rigorous physical activity at any point in time.

Follow a Balanced and Nutritious Diet 

Focus on consuming whole and nutrient-dense foods such as lean proteins, vegetables, fruits, whole grains, and healthy fats. Avoid sugary foods, unhealthy fats, and empty calories. Eating less isn’t enough if you are eating the wrong foods.

Control Portion Size

Be careful about your portion sizes, and avoid overeating. Eating smaller, balanced meals throughout the day can help manage hunger and prevent excessive caloric intake.

Stay Hydrated

It is vital to stay hydrated. Hence, keep drinking adequate water throughout the day. It can help with weight loss by promoting satiety and boosting metabolism.

Increase Physical Activity

Incorporate exercise into your routine to burn more calories and boost your metabolism. Include cardiovascular exercises (such as brisk walking, cycling, or swimming) and strength training (such as lifting weights or bodyweight exercises) to help build muscle and increase calorie burn.

Limit Processed and High-calorie Foods 

Avoid or limit the consumption of processed and high-calorie foods such as sugary beverages, desserts, fast food, processed foods, and snacks, as they can contribute to weight gain.

Get Adequate Sleep 

Sufficient sleep is crucial for weight management as it helps regulate hunger hormones and promotes overall well-being.

Seek Professional Guidance 

If you are considering a weight loss plan, it is crucial to consult with a nutritionist. A certified nutritionist will help you ensure the diet is safe and appropriate for your health needs and circumstances.

Summary

Remember, sustainable weight loss takes effort and time. Hence, it is essential to prioritise your health and well-being. Furthermore, rapid weight loss will not be sustainable and safe in the long run, so it’s best to aim for gradual and healthy weight loss goals. 

Choose a “Doable” Diet: The One that Works for You

Choosing a healthy diet plan that is convenient for you is crucial. There are many crash diets to pick from, which claim to solve all our weight issues. However, they are too extreme, causing severe hunger, headache, and fatigue.

It is wiser to have a diet that relies on salads, soups, fruits and vegetables, good fats like nuts and seeds, lean protein sources and complex carbs. Aim to lose 10 kgs over 3-5 months and incorporate lifestyle changes to make it sustainable. 

Lifestyle Changes To Lose Weight Healthily 

Smart Snacking

One of the crucial aspects of losing weight is healthy snacking. It can help prevent overeating during meals. Smart snacking means choosing low-calorie, nutrient-rich foods that will help keep you satisfied between meals. Some good options include fruits, baby carrots, cucumber, unsalted nuts (in limited quantities), half a cup of plain yoghurt, home-baked veggie chips with yoghurt dip, and green tea. These foods will help you feel satiated and nourished while keeping your calorie count low. Avoid any high-calorie snacks like chips and candy.

Choose Sustainable Diets Over Quick Diets

Quick diets are short-term solutions for weight loss. Most crash diets have a specific duration, such as two or seven days. Sticking to this period and not extending beyond what is advisable is essential. Ensure that you do not overwhelm your body with a low-calorie diet. If you want to lose weight, it is better to consult a nutritionist and get a personalised diet plan. 

Do Not Consume Alcohol

Alcohol gets converted to sugar, which gets stored as fat. Furthermore, alcohol consumption while on a diet may cause glucose imbalance in your body. Therefore, it is best to avoid alcohol during your weight-loss journey.

Include Regular Exercise

Light stretching and yoga are excellent options for embarking on a weight loss journey. Then, gradually build up your stamina by including strength training and more rigorous forms of exercise. 

Drinking Water with Rehydration Salts

Finally, staying hydrated is essential when you are on a weight loss journey. It means drinking water frequently throughout the day. In addition, to help keep your electrolytes balanced, consider adding rehydration salts to your water when required. You can also include coconut water, chaas and fruits in your daily diet. It will help ensure that your body stays adequately hydrated.

Summary

A crash diet can help you lose weight quickly, but it is unsustainable in the long run. In extreme cases, it can lead to severe health issues. Therefore, it is crucial to choose a doable diet plan, cut back on refined sugar, snack smart, do it for a limited time, include exercise, and drink water. Ultimately, consult a healthcare professional before embarking on any crash diet plan.

Healthy Recipes for Healthy Weight Loss 

Here are three healthy recipes that you can include in your weight loss challenge:

Oats Idli

Calorie Value of Oats Idli- 30 Kcal 

Ingredients

• Oats: 1 cup
• Semolina (rava): 1 cup
• Plain yoghourt: 1 cup
• Grated carrot: 1
• Chopped coriander: 1/2 cup
• Ginger paste: 1 tsp
• Mustard seeds: 1 tsp
• Cumin seeds: 1 tsp
• Baking soda: 1 tsp
• Salt to taste

Method of Preparation

1. Mix oats, semolina, yoghurt, and grated carrot in a bowl.
2. Add some water and mix well to form a batter.
3. Let it rest for 10-15 minutes.
4. Heat some oil in a pan. Then, add mustard seeds and cumin seeds. Once they splutter, add ginger paste and chopped coriander.
5. Now, add the tempering to the batter and mix well.
6. Add salt and baking soda and mix well.
7. Grease the idli mould and pour the batter in them.
8. Steam for 15-20 minutes, and your dish is ready to be served. 
9. Serve hot with chutney.

Moong Dal Chilla

Calorie Value of Moong Dal Chilla- 128 Kcal 

Ingredients

• Moong dal: 1 cup
• Onion, finely chopped: 1 cup
• Green chilli, finely chopped: 1
• Ginger paste: 1 tsp
• Cumin powder: 1 tsp
• Salt to taste
• Oil: 1 tsp

Method of Preparation

1. Soak the moong dal for 2-3 hours and grind it into a paste.
2. Add the chopped onion, green chilli, ginger paste, cumin powder, and salt to paste and mix well.
3. Heat a non-stick pan and spread a little oil on it.
4. Pour a ladleful of batter into the pan. 
5. Spread it evenly in a circular motion and cook on both sides until golden brown.

Vegetable Upma

Calorie Value of Small Bowl Of Upma- 130 Kcal 

Ingredients

• Semolina (rava/sooji): 1 cup
• Onion, finely chopped: 1
• Tomato, finely chopped: 1
• Carrot, finely chopped: 1
• Green peas: 1/2 cup
• Green chilli, finely chopped: 1 
• Mustard seeds: 1 tsp
• Urad dal: 1 tsp
• Oil: 1 tbsp
• Salt to taste

Method of Preparation

1. Heat oil in a pan and add mustard seeds and urad dal.
2. Once they splutter, add the chopped onion and green chilli, and saute for a minute. 
3. Add the chopped tomato, carrot, and green peas and cook for 2-3 minutes.
4. Add 2 cups of water and then add salt to taste.
5. Then, bring it to a boil.
6. Add the semolina and mix well until the water is absorbed.
7. Cover the pan and let it cook for 5-7 minutes.

Other Healthy Food Items for a Weight Loss Diet

Masala Oats

Cook oats with vegetables like onions, tomatoes, carrots, and spices like turmeric, red chilli powder, and cumin. It is a perfect healthy breakfast option. The calorie value is approximately 150 Kcal per 100 grams of serving. 

Vegetable Dalia

Dalia is broken wheat that is high in fibre and protein. Adding vegetables like carrots, peas, and beans makes it a healthy and filling meal. You can make it more nutritious by adding some grated paneer.

Sprout Salad

Sprouts are rich in nutrients and low in calories. A salad with sprouts, vegetables, and a dash of lemon juice makes for a perfect low-calorie meal.

Egg Bhurji

Egg bhurji is a popular Indian dish made with scrambled eggs. Using minimal oil and spices makes it a healthy option.

Masala Grilled Fish

Marinate fish with spices like cumin, coriander, turmeric, and red chilli powder. Grilling it instead of frying it makes it a healthier option.

HealthifyMe Suggestion

Doing a crash diet for 1-2 days can be safe if a doctor or healthcare expert recommends it in exceptional cases. However, extended periods without professional supervision can lead to health complications. It is also important to note that a crash diet may result in short-term weight loss. However, it is an unsustainable weight loss, and the lost weight may return once you go back to regular eating habits. Hence, looking for sustainable and long-term solutions for weight loss is best.

The Final Word

It is possible to achieve weight loss goals healthily and quickly with the proper dietary and lifestyle modifications. Following a healthy diet and exercise routine that is sustainable in the long term is crucial. On the other hand, resorting to quick diets can cause nutritional deficiencies and side effects. Instead, choose a doable diet plan, reduce refined sugar, stay hydrated, and get enough rest to achieve your weight loss goals effectively and healthily. Finally, always remember to prioritise health and safety above all.

Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information, please contact our certified nutritionists Here.

Frequently Asked Questions (FAQs)

Q. Is it safe to lose 10 kg of weight in just 15 days?

A. Losing 10 kg in 15 days is a risky goal. Rapid weight loss can lead to muscle loss and nutrient deficiency. In addition, other health issues like fatigue, dizziness, and dehydration may also arise. Therefore, it is strongly discouraged to resort to such extreme steps. 

Q. What type of diet should I follow for this weight loss goal?

A. The diet for weight loss depends on your needs and preferences. A balanced diet must contain fruits, vegetables, lean protein, and whole grains. Crash diets or fad diets are detrimental, as they severely restrict calories or food groups.

Q. How many calories should I consume per day for this diet plan?

A. Your daily calorie intake for weight loss depends on age, sex, weight, height, and activity levels. A safe and steady weight loss rate is around 0.5-1 kg per week. It requires a calorie deficit of 500-1000 calories per day. A health professional or registered dietician can help determine your daily calorie requirements and design a customised diet plan for you. 

Q. Can I exercise while following this diet plan?

A. Your body might not support any significant physical activity like exercise while following this diet plan. An extreme calorie restriction would not let your body remain active. A prolonged crash diet would lead to fatigue and decreased stamina. Exercise would require more energy than this diet can provide. Hence, a healthy diet is advisable rather than choosing such crash diets.

Q. What should I do if I feel hungry during the day?

A. Feeling hungry during weight loss is common. But it’s essential to manage hunger healthily. Eating small, frequent meals can help prevent overeating. Additionally, incorporate high-fibre and protein-rich foods. Fruits, vegetables, whole grains, low-fat yoghurts, and nuts can be a great addition to your diet. These foods help keep you feeling full and satisfied. Moreover, drinking 2-3 litres of water can help curb hunger.

Q. How much water should I drink daily during this diet plan?

A. Staying hydrated is crucial during weight loss. You should drink 8-10 glasses of water daily. Increase your intake if you’re physically active or live in a humid area.

Q. How can I ensure that I am getting all the necessary nutrients while following this diet plan?

A. A registered dietitian can assist in making a balanced meal plan. The plan should contain all the necessary nutrients for weight loss. It ensures a calorie deficit as well. You may also consider taking supplements if you lack particular nutrients. But, it is crucial to consult a healthcare professional before taking supplements.

Q. What foods should I avoid during this diet plan?

A. Processed and junk foods are not recommended for weight loss. They contain high amounts of calories, fat, sugar, and salt. Therefore, please avoid them during a weight loss diet plan. Instead, one should focus on whole, nutrient-dense foods. They can also improve your overall health.

Q. Can I continue this diet plan after 15 days?

A. Continuing a restrictive and low-calorie diet for a long time is not advisable. It can lead to nutrient deficiencies and health problems. It’s better to adopt a balanced and healthy lifestyle. It includes a well-rounded diet and regular exercise. It helps to maintain weight loss and overall health.

Q. What are the potential risks associated with this diet plan?

A. Restrictive and low-calorie diets may cause nutrient deficiencies, dehydration, and muscle loss. They can also lead to other health issues. Such diets can reduce metabolism, making it difficult to lose weight in the future. It is crucial to consult a dietician before starting any weight loss plan.

Research Sources

1. Wilhelmi de Toledo F, Grundler F, Bergouignan A, Drinda S, Michalsen A. Safety, health improvement and well-being during a 4 to 21-day fasting period in an observational study including 1422 subjects. PLoS One. 2019 Jan 2;14 (1): e0209353. 

Doi: 10.1371/journal.pone.0209353. PMID: 30601864; PMCID: PMC6314618.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6314618/

2. Sundfør TM, Svendsen M, Tonstad S. Effect of intermittent versus continuous energy restriction on weight loss, maintenance and cardiometabolic risk: A randomised 1-year trial. Nutr Metab Cardiovasc Dis. 2018 Jul;28(7):698-706. doi: 10.1016/j.numecd.2018.03.009. Epub 2018 Mar 29. PMID: 29778565.

https://pubmed.ncbi.nlm.nih.gov/29778565/

3. Torelli P, Manzoni GC. Fasting headache. Curr Pain Headache Rep. 2010 Aug;14(4):284-91. DOI: 10.1007/s11916-010-0119-5. PMID: 20490742.

https://pubmed.ncbi.nlm.nih.gov/20490742/https://pubmed.ncbi.nlm.nih.gov/20490742/