Diet Plan For Weight Loss In 5 Days


If you are looking for diet plan for weight loss in 5 days and then here it is. The best part of this diet plan weight loss is that your diet plan for weight loss begins on day 1 of the plan. When we talk about diet plan for weight loss, we need to know that we can lose our weight by dieting. Weight loss is not a very easy task to achieve but with a good diet plan, you can lose weight in a period of 5 days

Diet Plan For Weight Loss In 5 Days

Weight Loss Diet Plan To Lose 5Kgs in 5 Days

Are you looking for quick weight loss strategies? You may lose 5 kg with this food plan in just 5 days. Learn how it works and seek out expert assistance to make it easier for you to follow the diet. In order to live a longer, healthier life, you can also adopt these practices into your normal routine.

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

Weight Loss Diet Plan To Lose 5Kgs in 5 Days     

It is possible to follow a quick weight loss plan, such losing 5 kg in 5 days, but you must go cautiously and ideally under the direction of a qualified nutritionist. Short-term diets reset your system and may make you feel refreshed, but they are not long-term fixes. Diets for rapid weight loss could also have negative side effects.

By speaking with an expert, you can determine whether the diet satisfies your specific health and lifestyle needs.

How it Works?

When you adhere to a rapid weight reduction routine, your body will first cleanse and lose a lot of water weight. Up to five extra kilograms can be lost in a week by eating fewer calories than you burn. However, experts advise that you should strive for a 1-2 kilogram weekly weight loss. To keep the body in fat-burning mode, the answer is to combine a restricted diet with increased physical activity. It may be hard to lose 1 kg of fat, but it is feasible and practical to drop 1 kg of water weight. The body quickly eliminates water retention, especially at the start of a new weight loss plan.

Weight Loss Diet Chart To Lose 5Kgs In 5 Days

Here is a sample diet plan to lose 5kgs in 5 days. You can consult an expert and adapt it to your body’s needs and your lifestyle requirements.

Day 1

Breakfast: Make sure that your total breakfast calorie count is 250. Start with lemon detox water and then have two boiled or poached eggs or a bowl of chickpea salad.

Lunch: Your lunch should have approximately 300 calories or less. You can have lentils (without tadka) along with brown rice and some green salad.

Snacks: One medium apple or orange or any other fruit of your choice.

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

Day 2

Breakfast: Begin your day with chia seed detox water and then have steel-cut oats with skimmed milk.

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

Snack: One cup of green tea with one boiled egg without yolk or two multi-grain crackers.

Dinner: One cup of spinach and broccoli soup with one slice of multi-grain toasted bread.

Day 3

Breakfast: Have cinnamon detox water. For breakfast, include one cup of poha with herbs and one cup of green tea.

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

Snacks: A veg sandwich with cucumbers and tomatoes with a drizzle of olive oil.

Dinner: Half small-sized baked fish or half a cup of grilled tofu with one cup of brown rice.

Day 4

Breakfast: Start with lemon detox water and then for breakfast, have a bowl of porridge made from around 75g oats without milk.

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

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

Dinner: Yellow lentil dal without tadka or boiled chicken with baby spinach that you can eat with two multi-grain rotis or one cup of brown rice and green salad.

Day 5

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

Lunch: Take one cup of Greek yoghurt with mixed berries and chopped nuts.

Snacks: One bowl of papaya and one cup of green tea.

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

Expert Tips To Follow While On The Weight Loss Diet Plan

Here are 9 expert tips to make the most of your weight loss diet plan and lose 5kgs in 5 days:

  • Watch What You Eat: Steer clear of items high in protein, such as baked goods, snacks like potato chips, starchy vegetables, red meat, and fatty fish, as well as refined carbohydrates and bad fats. Avoid hydrogenated oils and choose healthy oils instead, such olive oil. Select lean protein sources, and look at options for grass-fed fowl. Avoid processed or packaged meat, candy, alcohol, sodas, sparkling water, and other high-sugar and high-salt items.
  • Increase Soluble Fibre in Your Diet: Soluble fiber helps you stay full and content for a long time. Consuming fruits and vegetables with high antioxidant and fiber content helps hasten weight loss by lowering frequent cravings.
  • Track Your Calories: To lose weight more quickly, create a calorie-deficit diet by lowering your daily caloric intake to between 500 and 800. One suggestion to assist you in doing this is to record the foods you consume in a diary or an app.
  • Snack Consciously: It is advisable to avoid indulging in processed, packaged, and unhealthy foods because they are high in calories and work against your weight loss goals. Try to replace unhealthy snacks with ones that are packed with fiber and good proteins, such sprouts, kale chips, or chickpea salad.
  • Eat Slowly: You can further reduce your calorie intake by chewing your food slowly and completely. Compared to rapid eaters, slow eaters feel more satisfied and have less appetite.
  • Drink more water: you aid the body’s detoxification process, make sure you completely hydrate yourself and consume up to 10 glasses of water. To make water more flavorful, add fruits or squeeze in some lemon. Water also gives you a full feeling. Fruit juices in bottles should be avoided because they are high in sugar.
  • Practice Portion Control: Eating in moderation is one of the finest methods to burn calories. Meals should be served on smaller plates or in lesser portions. Additionally, remember to sip on some water just before a meal to assist limit your consumption of extra calories.
  • Move Your Body: Be sure to increase your physical activity in addition to making nutritional modifications. The best workout is walking, which increases calorie burn. Aim to walk around 10,000 steps per day. You may try to walk to the parking lot or go on a grocery run instead of using the elevator.
  • Increase Your Cardio: Increasing the amount of moderate-intensity cardio you do each week by 150 to 300 minutes will help you burn calories more quickly. Try cardio workouts that are fantastic for overall health and calorie burn, such squat jumps or burpees.

5-Day Diet For Weight Loss: Everything You Need To Know

5 day diet

What Is The 5-Day Diet?

How quickly is it possible to shed a significant amount of weight? This is a problem for anyone trying to lose weight. Some people choose for a quick fix instead of thinking about the long-term repercussions of the regimen they follow. What classification does the 5-day diet fall under? Find out if this well-liked eating approach will aid in weight loss and if it is recommended as part of a balanced diet.

Five days to shed five pounds? The 5-day weight-loss method must be recognizable to you because of its recent surge in popularity. Find out everything there is to know about the 5-day diet, including when and what to consume, how successful it is, and its advantages and disadvantages.

This intermittent fasting eating plan, often known as “The Fast Diet” or the “5:2 diet,” recommends ingesting 500–600 less calories on the other two days of the week compared to the other five days.

How Does It Work?

Age, gender, and level of physical activity are only a few of the factors that affect the recommended calorie intake. Adult men should consume 2000–3000 calories per day, compared to adult women’s recommended daily caloric intake of 1600–2400. Not less than 1200 calories should be used. For the five days of this diet, your calorie intake should be ideal. On the other 2 days, you cut this intake in half, or by 500–600 calories.

The five days don’t have to fall on the same day. As long as there is at least one day that isn’t a fasting day in between, any two days of the week are suitable. The implication is that the two fasting days shouldn’t overlap. You could, for example, have only two or three modest meals on Mondays and Thursdays while fasting, and then eat well the rest of the week.

The 5-Day Diet Plan: What To Eat?

With 1500 calories per day, what can I eat? You can indulge in delectable low-calorie dishes that will fill you up with the help of the 5-day meal plan. Large servings of these meals won’t push you over your daily calorie restriction because these dishes use a lot of low-calorie vegetables.

  • Condiments

Apple cider vinegar, lemon juice, garlic powder, salsa, etc.

  • Dairy Products

Full-fat cheeses, full-fat or reduced-fat plain yogurt, and kefir.

  • Eggs

Whole eggs.

  • Fish And Shellfish

Clams, cod, oysters, salmon, sardines, Sea Bass, shrimp, trout, etc.

  • Fruits

Apples, bananas, berries, citrus fruits, grapes, melon, pears, etc.

  • Healthy Fats

Avocados, avocado oil, coconut oil, olive oil, unsweetened coconut, etc.

  • Legumes

Black beans, chickpeas, kidney beans, lentils, etc.

5 day diet plan
  • Non-Calorie Beverages

Coffee, green tea, water, etc.

  • Plant-Based Protein Sources

Plant-based protein powders, tempeh, tofu, etc.

  • Poultry And Meat

Beef, bison, chicken, turkey, lamb, etc.

  • Seasonings

Black pepper, chili pepper, rosemary, salt, turmeric, garlic, etc.

  • Unsweetened Plant-Based Milk

Almond, cashew, coconut, and hemp milk.

  • Vegetables, Both Starchy And Non-Starchy

Arugula, butternut squash, broccoli, cauliflower, kale, mushrooms, peas, peppers, plantains, potatoes, spinach, sweet potatoes, plantains, tomatoes, etc.

  • Whole Grains

Brown rice, bulgur, barley, farro, millet, quinoa, oats, etc.

  • Seeds, Nuts, And Nut Butter

Almonds, macadamia nuts, natural peanut butter, pumpkin seeds, walnuts, sunflower seeds, and tahini.

Each meal should contain quality sources of proteins and fiber-rich foods. This combination prevents overeating.

Simple 5-Day Meal Plan

Day 1

Breakfast: Vegetables & one egg scrambled and 1 slice of toasted whole bread

Calories: 408

A.M. Snack: 1 green apple (You can include 2 tablespoons of plain, low-fat Greek yogurt)

Calories: 95

Lunch: Hummus sandwich & vegetables and 1 orange


P.M. Snack: 1 tablespoon dark chocolate chips and 10 walnut halves

Calories: 181 

Dinner: Pesto buddha bowls and charred shrimp

Calories: 429 

Total calories: 1500 

Other nutrients: Carbohydrates 139 g, Protein 70 g, Fat 52 g, Fiber 33 g, Sodium 1622 mg

Exercise: 1 hour of kickboxing

Day 2

Breakfast: 1 serving oatmeal topped with 2 tablespoons of chopped walnuts, 2 teaspoons of brown sugar, ¾ cup of sliced strawberries, and a pinch of cinnamon

Calories: 321

A.M. Snack: 2 clementines

Calories: 70 

Lunch: Green salad with chickpeas

Prepare by mixing 2 cups of mixed greens, ½ cup of cucumber slices, 8 cherry tomatoes split into 2 equals, 2 tablespoons of feta cheese, ⅓ cup of rinsed canned chickpeas, and 10 chopped kalamata olives. Dress this salad with 1 tablespoon of olive oil and 1 tablespoon of balsamic vinegar.

Calories: 419

P.M. Snack: 5 dried apricots and 8 walnuts cut into halves

Calories: 147

Dinner: 1 serving tortilla chips, 1 serving Chipotle-Lime Cauliflower Tacos, and ¼ cup guacamole

Calories: 529

Total calories: 1485

Other nutrients: Carbohydrates 179 g, Protein 39 g, Fat 74 g, Fiber 36 g, Sodium 1870 mg

Exercise: One-hour treadmill circuit

Day 3

Breakfast: 1 serving green tea, 1 serving bagel avocado toast, and 1 clementine

Calories: 331 

A.M. Snack: ¼ cup hummus and 2 medium carrots

Calories: 154

Lunch: 1serving fig and goat cheese salad

Calories: 340

P.M. Snack: 1 medium apple, sliced and topped with ⅛ teaspoon ground cinnamon

Calories: 95

Dinner: 1 serving spaghetti squash and chicken with avocado pesto

Calories: 497

Dessert: 5 strawberries and 1 tablespoon dark chocolate chips

Calories: 99

Total calories: 1516 

Other nutrients: Carbohydrates 161 g, Protein 63 g, Fat 77 g, Fiber 36 g, Sodium 1538 mg

Exercise: One hour of indoor cycling

Day 4

Breakfast: Same as for day 2

Calories: 321 

A.M. Snack: 10 walnut halves and 1 tablespoon dark chocolate chips

Calories: 181 

Lunch: 1 serving apple and cheddar pita pocket

Calories: 354 

P.M. Snack: ¼ cup hummus and 3 medium carrots

Calories: 179

Dinner: 1 cup cooked brown rice and 1 serving citrus poached salmon with asparagus

Calories: 454

Total calories: 1489

Other nutrients: Carbohydrates 190 g, Protein 62 g, Fat 58 g, Fiber 30 g, Sodium 1487 mg

Exercise: One-hour HIIT routine

Day 5

Breakfast: 1 small banana and 1 serving salsa scrambled eggs

Calories: 369

A.M. Snack: 6 walnut halves and 2 clementines

Calories: 148 

Lunch: 1 serving Mediterranean tuna spinach salad

Calories: 373

Snack: 1 medium pear

Calories: 101

Dinner: 2-inch-thick slices baguette, each toasted and drizzled with 1 teaspoon of olive oil and 1 serving Hasselback Caprese chicken

Calories: 517

Total calories: 1508 

Other nutrients: Carbohydrates 155 g, Protein 89 g, Fat 67 g, Fiber 26 g, Sodium 1889 mg

Exercise: One-hour cardio boot camp

Alternative 5-Day Diet Meal Plan

To increase calorie burn and quicken metabolism, some sources propose eating 7-9 times each day, with 7-9 little metabolic advantages at each meal. This is done in order to help you lose a lot of weight by eating less and feeling fuller for longer while also keeping your blood sugar levels stable. To acquire the suggested number of calories for this diet for the five days, you can pick from a selection of main meals.

Other possibilities for breakfast, lunch, snacks, supper, and dessert in addition to the above simple meal plan include:


½ hot oatmeal pancake topped with 8 raspberries or other frozen/fresh fruit

Combine 12 cup old-fashioned oats, 12 mashed banana, 3 egg whites, and cinnamon to make the pancake. Cooking spray the pan, then spoonfuls of the mixture into it. Flip the pancake when it bubbles so that the other side may finish cooking. Split it in half, using one half for eating now and the other for a snack later on. As heated cereal fills you up better and lasts longer, it has more staying power.


An orange, 2 tangerines, or vegetable salsa tortilla.

Prepare the tortilla by warming one 6-inch corn tortilla in the microwave, then top it with fresh or grilled vegetables such as green bell peppers, tomatoes, or onions, and fold.


Hearty Italian-style white bean soup and 2 servings mixed greens with 1 serving of other vegetables chopped and dressed with Balsamic vinegar


1 apple or 6 ounces of nonfat plain or unsweetened yogurt swirled with berries or 6 raw almonds, and 1 cup skim milk


Salad made from fresh produce and herbs and 3.5-4 ounces of salmon with sweet chili sauce

Fish should not be basted or salted in calorie-dense ingredients like butter and oil. Or you can make baked potatoes with 2 tablespoons of fat-free sour cream sprinkled with chives.


Mixed berries or smoothie

The smoothie should be blended using 1 cup nonfat plain yogurt, ¾ cup crushed ice, ½ banana, and fresh or frozen berries. Or 4 ounces of hot water with lemon and a bowl of 1 cup raw arugula.

How Much Weight Will You Lose After The 5-Day Diet?

While on it, work out every day, and you may  lose 1-2 pounds a week. Women typically lose about 1lb a week on this diet, while men shed about the same if not a little more 

Benefits Of The 5:2 Diet

Eating these non-bloating foodstuffs combined with fat burning exercises during this plan will help you look and feel sexy within a few days. 5:2 is an effective lifestyle with long-term benefits

  • It is much easier to stick to because it does not exclude any food groups.
  • It might minimize insulin levels.
  • The diet may decrease inflammation.
  • It could improve blood lipid levels.


  • To increase calorie burn and quicken metabolism, some sources propose eating 7-9 times each day, with 7-9 little metabolic advantages at each meal. This is done in order to help you lose a lot of weight by eating less and feeling fuller for longer while also keeping your blood sugar levels stable. To acquire the suggested number of calories for this diet for the five days, you can pick from a selection of main meals.
  • Other possibilities for breakfast, lunch, snacks, supper, and dessert in addition to the above simple meal plan include:

5-Day Fasting Diet

This 5-day weight loss program provides a timetable that you should rigorously follow because it is designed to help your body burn the most fat in the shortest amount of time. The five-day food fast is broken into the following categories:

Day 1: 24-Hour Fasting Day

To jump-start your body’s metabolism for burning fat, you must significantly reduce your calorie intake. This doesn’t mean that you should cut off all food because that would shock your body and make your desires worse. By drinking unsweetened Branched Chain Amino Acids (BCAAs), unsweetened tea, and black coffee, you can decrease your hunger. BCAAs could help stop muscle catabolism. Your daily requirement for BCAAs, if those are the servings you’ll be eating on the 24-hour fasting day, is equal to your bodyweight in pounds * 0.2, then divided by 5.

Day 2: Protein Shake Day

The goal of your meals on this day is to reintroduce some calories and proteins into your body while limiting the amount of carbohydrates you consume. The protein drinks’ amino acids will aid in preventing the loss of lean muscle. To avoid being slim obese and to shape and tone your body, keep the lean muscle.

The protein in the shakes will stop your body from rapidly breaking down muscle while it burns fat. Choose protein powders free of artificial sweeteners. Throughout the day, consume one scoop of protein powder five to six times.

Day 3: Medium-Carb Day

On this day, the body begins receiving some of the necessary carbohydrates it had been missing for the previous two days. Your body will restart burning fat after your metabolic rate has been reset. The first thing in the morning is when you should eat the most of your carbohydrates. Only high-fat and high-protein foods should be served for dinner and lunch. Protein will keep your calorie intake low and your stomach full at night, allowing you to sleep peacefully.

Day 4: Low-Carb Day

Minimizing the carbohydrates to below 10% will stoke your fat-burning furnace, enabling you to lose the most weight. Your insulin levels will be very low on these two days. Meals should strictly contain fats and proteins.

Day 5: No-Carb Day

Keep the protein and fats the same as the Low Carb Day.


How Much Weight Have People Lost On A 5-Day Keto Diet?

Restrictive fad diets, like Keto, promise you greater outcomes in just a week! Keto is a very low-carb, high-fat diet involving a drastic reduction of carbohydrate intake and replacing it with fat. Some people claim to have lost 7.5 lbs after a 5 day egg fast while on the Keto diet

What Is A 5-Day Smoothie Diet?

This eating regimen, also referred to as the “5 day smoothie fast,” advocates the consumption of vegetable and fresh fruit smoothies twice daily for 5 days in an effort to gently cleanse the body. You can have a different smoothie every day and include some proteins in them.


  1. What are some popular diet plans for weight loss? Some popular diet plans for weight loss include the Mediterranean diet, the keto diet, the paleo diet, the Atkins diet, and the vegan diet. It’s important to choose a diet plan that fits your individual needs and preferences, and that you can stick to long-term.
  2. What should I look for in a healthy weight loss diet plan? A healthy weight loss diet plan should be balanced and provide all of the essential nutrients your body needs, including protein, healthy fats, and carbohydrates. It should also include plenty of fruits, vegetables, whole grains, and lean proteins. Avoid crash diets or plans that restrict entire food groups, as they can be unsustainable and potentially harmful to your health.
  3. How many calories should I eat to lose weight? The number of calories you need to eat to lose weight depends on your age, gender, weight, height, and activity level. A general guideline is to aim for a calorie deficit of 500-750 calories per day to lose 1-2 pounds per week. However, it’s important to work with a healthcare professional or registered dietitian to determine a safe and effective calorie range for your individual needs.
  4. Can I lose weight without following a specific diet plan? Yes, it’s possible to lose weight without following a specific diet plan. Making small, sustainable changes to your diet and lifestyle, such as reducing portion sizes, choosing healthier foods, and increasing physical activity, can help you achieve weight loss goals over time.
  5. How long does it take to see results from a weight loss diet plan? The amount of time it takes to see results from a weight loss diet plan varies depending on a number of factors, including your starting weight, diet and exercise habits, and individual metabolism. In general, a healthy weight loss rate is 1-2 pounds per week, so you may start to see changes in your weight and body composition after a few weeks of consistent effort.

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