10 kg Weight Loss in 1 Month Diet Chart: Good or Bad? Blog – HealthifyMe Blog – HealthifyMe – The definitive guide to weight loss, fitness and living a healthier life.
‘Try this diet and lose 10kgs of weight in one month!’ It can be very tempting to read or hear. But how safe and healthy is it? This article will explore the side effects of fad diets and shed light on how a healthy diet and regular exercise is the only sustainable way to lose weight.
Weight loss diets that promise quick results have always been a popular trend. However, the truth is that these fad diets are unhealthy, unsustainable and even detrimental. Most often, these diets result in nutritional deficiencies and several other health complications. Moreover, studies show that since these diets are not sustainable, one might eventually gain more weight than they lose. Besides health consequences, it might lead to disappointment and demotivation.
Two common and controllable factors leading to unhealthy weight gain or obesity are a poor lifestyle and unhealthy eating habits. As per a study, nearly 135 million Indians are obese due to their unhealthy food habits.
Most people look for ways to lose weight to stay fit. However, some of us also look for easy and quick ways to do so, and that is where these fad diets and the promise of shedding weight quickly become compelling.
10 kg Weight Loss in 1 Month Diet: Potential Side Effects
Losing weight quickly may seem like a dream come true, but crash or fad diets can do more harm than good. These diets can have side effects that can adversely affect your health in both the short and long term. Let us look at the science behind the potential dangers of crash or fad diets.
Reduce Your Metabolic Rate
Crash diets may seem an excellent way to lose weight quickly, but research shows they can slow your metabolism. Your body will break down muscle tissue for energy, which can lower your metabolic rate. It means you burn fewer calories while resting which can lead to weight gain in the long term.
Weaken Your Immune System
Crash diets can deprive your body of essential vitamins and minerals, weakening your immune system. As a result, it can make you more susceptible to illnesses and infections. Therefore, it is crucial to maintain a balanced diet that includes all the necessary nutrients to keep your immune system healthy.
Cause Ketone Production
The body produces ketones when it breaks down fatty acids for energy. It can occur with a deficient carbohydrate diet, such as the keto diet. While ketones may lead to weight loss, research shows they can cause side effects such as nausea, bad breath, and liver or kidney problems. Hence, talking to a doctor before starting a low-carbohydrate diet is essential.
Lead To Dehydration
Crash diets can lead to dehydration, which can cause headaches and dizziness. That is because your body loses water weight as glycogen stores are depleted. However, when you start eating normally again, your body will replenish glycogen and water stores, leading to weight gain.
Damage Your Hair and Skin Quality
Crash diets can limit the amount of vital vitamins and nutrients your body absorbs. As a result, it can negatively impact your skin and hair health. For example, it can make your hair look dull and cause hair fall. . Similarly, your skin could feel dry, and you may experience acne breakouts. Hence, following a balanced diet with all the necessary nutrients to keep your skin and hair healthy is essential.
Disturb Bowel Movements
Crash diets can cause irregular or inconsistent bowel movements, which is a sign of nutrient deficiency in your diet. It can lead to gastrointestinal trouble and discomfort.
Cause Irritability and Other Mood Changes
Experts believe mood changes are common side effects of extreme diet and calorie intake changes. Most crash diets significantly reduce food intake or calories, leading to starvation. Studies reveal that starvation can lead to depression, irritability, intense preoccupation with thoughts of food, decreased self-initiated activity, loss of sexual drive, and social introversion. It could be due to changes in hunger hormones, stress, or a lack of energy during fasting.
Cause Nutrient Deficiency
A study found that long-term fad diets may lead to significant micronutrient deficiencies. It is because some foods or nutrients are excluded from such diets. As a result, the body is devoid of some nutrients. In addition, a restrictive diet over an extended period may increase the risk of cognitive decline in some cases.
Result In Sleep Disturbances
Research indicates that restricted dietary intake during weight loss may cause sleep disturbances, such as difficulty falling or staying asleep. It may be due to inadequate nutrients, dehydration, low salt levels, and fatigue. To avoid this, consume nutritious foods, stay hydrated, and ensure that you get enough rest.
One must recognise the potential side effects of crash or fad diets that promise a quick 10kg weight loss in one month. These diets can harm your health both in the short and long term. Crash diets can reduce your metabolic rate, weaken your immune system, cause ketone production and dehydration. Furthermore, such diets can damage hair and skin quality, disturb bowel habits, and cause irritability and other mood changes. They can also lead to nutrient deficiencies and sleep disturbances. Hence, it is vital to maintain a balanced diet that includes all the necessary nutrients to keep your body healthy.
1 Month Weight Loss Challenge: A Sustainable and Healthy Fix
Achieving rapid weight loss is unhealthy, but starting a journey with a well-planned diet plan that fits your weight goal is possible. Remember to prioritise safety and health when implementing any weight-loss approach. Check out some practical ways to lose weight healthily.
Eliminate Certain Foods
Processed foods can be a significant obstacle to achieving your health goals. They are usually packed with unhealthy fats, calories, and sugar and can be addictive. Say no to processed foods like soda, candy, baked goods, chips, fast food, and processed meats to improve your health and well-being. Avoid alcohol as well. Eliminating these foods from your diet will also reduce calorie intake.
Eat More Veggies
One essential tip is to cover half of your plate with non-starchy veggies to get essential nutrients and stay healthy. These vegetables are low-calorie and packed with essential nutrients. Experts suggest consuming at least four servings of vegetables daily, but your needs may vary. So, consult a nutritionist to understand the exact requirements.
The key is to plan delicious and versatile meals around these veggies, like broccoli, cauliflower, carrots, and asparagus. Incorporating them into your meals makes you feel satiated without consuming too many calories.
Add Protein-Rich Foods
Elevate your weight loss journey by incorporating more protein into your diet. Protein is a crucial nutrient that aids muscle building and repair while providing long-lasting satiety. In addition, research shows that protein consumption is vital for weight loss and management,
To boost your protein intake, include sources like lean meats, fish, tofu, or beans in every meal. Also, don’t forget other excellent protein sources like chicken breast, turkey breast, eggs, Greek yoghurt, and cottage cheese.
Reduce Sugar and Refined Carbs Intake
To shed those extra pounds effectively, choose your carbs wisely. Sugar and refined carb-rich foods are high in calories. As a result, such foods can cause blood sugar spikes that fuel cravings and binge eating. So say goodbye to them and embrace whole grains, fruits, and veggies for healthier and sustainable weight loss.
Drinking water aids quick weight loss by hydrating the body and curbing appetite. Aim for at least eight glasses of water daily. Contrary to popular belief, water retention and bloating result from inadequate water intake, not excessive consumption. So, drink enough water to stay healthy and lose weight effectively.
Pair your healthy diet with regular exercise to achieve weight loss. Embrace a routine that you find fun and rewarding. Pick a fun activity like dancing, running, or swimming and strive for 30 minutes of physical activity daily. Make exercise a daily habit and prioritise it as an integral part of your weight loss plan. Whether it’s a brisk walk, yoga, or cycling, find an activity that suits you and stick to it. Get moving and start burning calories today! Remember, every little bit counts, so start small and gradually increase your workout time as your fitness improves.
Get Enough Rest
Getting enough sleep is crucial for weight loss. It regulates hormones that affect appetite and metabolism. Aiming for seven to eight hours of sleep every night is vital. It helps the body maintain a healthy weight and achieve fitness goals. Don’t overlook the significant role of quality sleep in your weight loss journey. Research shows that lack of sleep can lead to overeating and hinder weight loss efforts.
Effective ways to achieve rapid weight loss require a well-planned diet prioritising health and safety. Eliminating processed foods, incorporating nutritious and low-calorie meals, increasing protein intake, and reducing sugar and refined carbs. Moreover, drinking water, doing daily exercise, and getting enough rest are effective ways to achieve weight loss quickly. Additionally, prioritising at least 7-8 hours of quality sleep daily regulates hormones affecting appetite and metabolism.
Instead of a crash diet, try adopting a sustainable lifestyle and a balanced diet plan. Crash diets can be harmful to health and may lead to weight gain in the long term. Instead, use a calorie tracker to monitor your daily calorie intake and ensure you are in a calorie deficit to lose weight. Additionally, include strength training in your exercise routine, as it can help you build muscle mass and increase your metabolic rate. A sustainable lifestyle with a balanced diet and regular exercise routine can help you healthily lose weight and maintain it in the long run. Furthermore, consulting with a qualified nutritionist or a registered dietitian can help you design a personalised nutrition plan tailored to your needs and goals.
The Final Word
Losing 10 kg in one month through fad diets may sound tempting, but it can lead to adverse side effects. These diets can cause mood changes, nutrient deficiencies, sleep disturbances and muscle loss. Instead, losing weight healthily involves adopting a balanced diet and regular exercise. Eliminating processed foods and incorporating non-starchy veggies, protein-rich foods, and healthy carbohydrates can help you quickly lose weight. Drinking plenty of water is also helpful for weight loss. Rapid weight loss can be achieved with a well-planned diet that fits one’s weight goals, but safety and health should always be prioritised.
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 possible to lose 10 kg of weight in just one month with a diet chart?
A. Losging 10 kg in a month may or may not be possible with a highly restrictive diet plan. However, it is not a healthy way to lose weight. Also, it is a short-term result. It is also crucial to note that these quick-fix diets may not be sustainable for long-term weight loss. Once you stop following these diets, you may gain more weight than you lost. In contrast, people can achieve considerable weight loss through healthy lifestyle changes in a month.
Q. What type of foods should be included in a diet chart for losing 10 kg in one month?
A. Some effective foods to include in a healthy weight loss diet are fruits and vegetables, cereals and pulses, lean meat and fat-free dairy products. You can also incorporate soups, low-fat yoghurt and nuts into your diet. However, a sustainable and healthy diet does not claim drastic monthly weight loss.
Q. Can I eat snacks, or should I completely cut them out of my diet?
A. It depends on the type and frequency of snacks you consume. Snacks high in calories, sugar, and unhealthy fats should be limited or avoided. Instead, choose healthier snack options, such as fruits, vegetables, nuts, and low-fat dairy products. Notably, completely cutting out snacks from your diet may not be necessary or sustainable. It is okay to have moderate snacks as long as they fit your overall daily calorie and nutrient needs.
Q. Is it necessary to count calories and track macros while following a diet chart for 10 kg weight loss in one month?
A. Counting calories and tracking macros is a great start to losing weight. It is essential because calories in food come from three macronutrients: protein, carbs, and fats. Tracking macros helps you understand where those calories come from and how they affect your body. It also enables you to build lean muscle and experience more energy. It is even more important if you follow any crash diet that promises drastic and rapid weight loss. It will help you assess and determine the nutrients you deprive your body of.
Q. Can I still eat out at restaurants while following this diet plan?
A. Whether you follow a crash diet or a healthy and sustainable one, be careful about what you eat at restaurants and parties during your weight loss journey. However, you can order some boiled or grilled, non-fried food from the restaurants. Remember to avoid excess salt and sugar, and completely restrict alcohol consumption; these may dehydrate your body.
Q. How much water should I drink while following this diet chart?
A. Drinking eight glasses of water daily is advisable to assist any weight loss journey. However, if you are physically active, you can consume more.
Q. What type of exercises should I do to aid in my weight loss journey while following this diet plan?
A. Exercising while following a highly restrictive diet chart that promises 10kg weight loss in a month may become challenging. It is because the diet will deprive you of essential nutrients and minerals. In addition, it would demand extreme cutting down on your calorie and carbohydrate intake. As a result, your body might not feel energised enough to indulge in any exercise. Hence, it is best to consult a healthcare professional before adding exercise to your routine.
Q. Will I experience any side effects while following this diet chart for weight loss?
A. Rapid weight loss may result in several side effects. It includes irritability, other mood changes, dehydration, bad breath, muscle loss, and sleep disturbances. Moreover, prolonged quick-weight diets may cause nutrient deficiencies and gallstones.
Q. How often should I weigh myself while following this diet chart for weight loss?
A. If you are serious about weight loss, it is better to weigh yourself daily. Experts believe those who weigh themselves daily have even more success with weight loss than those who weigh in once a week.
Q. What happens if I don’t lose 10 kg in one month with this diet chart?
A. Most people would not lose 10kg in a month with any diet chart. Even if they do, it might not be sustainable and healthy. So if you do not lose 10kg with a fad diet, return to the basics. Understand that weight loss is a gradual process, and it is not a failure not to meet an unrealistic goal. It is crucial to continue making healthy choices and focusing on progress rather than perfection.
1. Memon AN, Gowda AS, Rallabhandi B, Bidika E, Fayyaz H, Salib M, Cancarevic I. Have Our Attempts to Curb Obesity Done More Harm Than Good? Cureus. 2020 Sep 6;12(9):e10275. doi: 10.7759/cureus.10275. PMID: 33042711; PMCID: PMC7538029.
2. Rajeev Ahirwar, Prakash Ranjan Mondal, Prevalence of obesity in India: A systematic review, Diabetes & Metabolic Syndrome: Clinical Research & Reviews, Volume 13, Issue 1, 2019, Pages 318-321, ISSN 1871-4021, https://doi.org/10.1016/j.dsx.2018.08.032.
3. Johannsen DL, Knuth ND, Huizenga R, Rood JC, Ravussin E, Hall KD. Metabolic slowing with massive weight loss despite preservation of fat-free mass. J Clin Endocrinol Metab. 2012 Jul;97(7):2489-96. DoI: 10.1210/jc.2012-1444. Epub 2012 Apr 24. Erratum in: J Clin Endocrinol Metab. 2016 May;101(5):2266. PMID: 22535969; PMCID: PMC3387402.
4. Dhillon KK, Gupta S. Biochemistry, Ketogenesis. [Updated 2023 Feb 6]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK493179/
5. Keys, A., Brožek, J., Henschel, A., Mickelsen, O., & Taylor, H. L. (1950). The biology of human starvation. (2 Vols.). Univ. of Minnesota Press.
6. Malik N, Tonstad S, Paalani M, Dos Santos H, Luiz do Prado W. Are long-term FAD diets restricting micronutrient intake? A randomised controlled trial. Food Sci Nutr. 2020 Oct 26;8(11):6047-6060. doi: 10.1002/fsn3.1895. PMID: 33282257; PMCID: PMC7684630.
7. Papatriantafyllou E, Efthymiou D, Zoumbaneas E, Popescu CA, Vassilopoulou E. Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance. Nutrients. 2022 Apr 8;14(8):1549. doi: 10.3390/nu14081549. PMID: 35458110; PMCID: PMC9031614.
8. Leidy HJ, Clifton PM, Astrup A, Wycherley TP, Westerterp-Plantenga MS, Luscombe-Marsh ND, Woods SC, Mattes RD. The role of protein in weight loss and maintenance. Am J Clin Nutr. 2015 Jun;101(6):1320S-1329S. doi: 10.3945/ajcn.114.084038. Epub 2015 Apr 29. PMID: 25926512.
9. Papatriantafyllou E, Efthymiou D, Zoumbaneas E, Popescu CA, Vassilopoulou E. Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance. Nutrients. 2022 Apr 8;14(8):1549. doi: 10.3390/nu14081549. PMID: 35458110; PMCID: PMC9031614.
The post 10 kg Weight Loss in 1 Month Diet Chart: Good or Bad? appeared first on Blog – HealthifyMe.