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Journalism of Courage
Achieving weight loss goals can often seem overwhelming, given the immense discipline and dedication it demands.
But, is it possible to shed 1 kilogram in just one week? Nutritionist Simrun Chopra suggests some “easy” steps to incorporate in order to lose weight in a week, in her recent Instagram post.
However, Dr Jagadish J Hiremath, medical director at Aasra Super Speciality Hospitals and public health expert asserts, “A safe rate of weight loss is typically 0.5 to 1 kg per week, as supported by the Centers for Disease Control and Prevention (CDC). Rapid weight loss can lead to muscle loss, nutritional deficiencies, and can even adversely affect metabolic rate.”
Therefore, it’s important to approach this goal in a safe and sustainable manner as rapid weight loss strategies can be effective when done correctly, but you should also prioritise your overall health and well-being.
To help you achieve your weight loss target, classical hatha yoga teacher and lifestyle expert, Shlloka Joshii, gives a comprehensive guide to fastrack your journey towards better health and body.
“In the pursuit of weight loss, a holistic approach encompassing dietary modifications, lifestyle adjustments, and mindful practices can yield significant results,” Joshii says, adding that there is no hard-and-fast rule for losing weight in one week as one can always choose the pace of their progress, and achieve results gradually — which is the recommended approach.
Agreeing with Dr Hiremath on his point about consulting medical professionals first, she says, “Consult with a healthcare professional before making significant dietary or lifestyle changes, particularly if you have underlying health conditions or concerns.”
Here’s a comprehensive 7-day plan tailored to help individuals shed excess weight, as suggested by her:
For seven days, you can go on a complete raw diet rich in fruits and vegetables. There are no restrictions on quantity, but avoid consuming raw vegetables after sunset and citrus fruits on an empty stomach in the morning. The best time to consume citrus fruits is between 12:00 noon to 04:00 pm. This approach ensures ample intake of essential nutrients while promoting digestion and metabolism.
Those with Vata and Kapha tendencies can add fats by consuming fruits like avocado, nuts (should always be soaked in the morning and roasted in the evening), and bananas. Soaked nuts help to moisturise and lubricate the system, particularly during the Vata dosha period. It’s important to note that only peanuts have a Vata aggravating factor, even when roasted.
Supplement your raw food intake with a variety of liquid diet options. Start your day with lemon water; in the afternoon or as a mid-day meal you can have buttermilk; soups, porridge or dalia and Kanji serve as nourishing alternatives. Opt for warm water over cold or room temperature fluids to aid digestion and detoxification.
Note: For individuals finding it challenging to adapt to a raw or liquid diet, gradual transition is key. Begin by incorporating more raw foods or liquid meals into your daily routine, gradually increasing their proportion over time. This approach eases the adjustment process and minimises potential side effects such as fatigue or digestive discomfort.
As a thumb rule, wake up before 6:00 am & sleep before 10:00 pm. Sleep and wake timings play a crucial role in weight management. Waking up late, past sunrise, shifts the body into the Kapha phase, potentially leading to weight gain. On the other hand, rising during the Brahma Muhurta, the Vata period, boosts energy levels and thereby facilitates quicker metabolism.
Conversely, sleeping late, particularly after 10:00 pm, activates Pitta, the dosha associated with fire and digestion in Ayurveda. This late-night awakening can lead to overactivity and disrupt the body’s natural rhythm, potentially resulting in indigestion.
If consuming a proper dinner, ensure it is enjoyed before sunset. Early dinner timings promote better digestion and weight management by allowing the body ample time to process food before rest.
Incorporate stress-relief techniques such as yoga and regular physical activity into your daily regimen. While exercise is not mandatory for weight loss within this plan, staying active supports overall health and aids in weight management. Mindful practices promote relaxation, reduce cortisol levels, and enhance overall well-being.
After completing the 7-day weight loss plan, focus on maintaining weight by regulating meal times and portion sizes. Establish set meal times to maintain consistency and control portions effectively. Have breakfast between 8-9 am, lunch between 12-1 pm, and dinner between 7-8 pm. This routine helps regulate metabolism and prevents overeating, contributing to long-term weight management.
According to Joshii, the 7-day weight loss plan may not be suitable for the following individuals:
Pregnant women: Rapid changes in diet and weight can adversely affect maternal and fetal health during pregnancy.
Patients on chronic medication, excluding those with obesity and diabetes: Individuals undergoing long-term medication regimens, particularly for conditions such as hyperthyroidism, should proceed with caution. The transition to a new diet should be gradual to prevent any adverse effects on medication efficacy or health.
Children below 12 years of age: Young children require a balanced diet for growth and development, and extreme dietary modifications may not meet their nutritional needs.
Individuals above 70 years of age: Elderly individuals may have specific dietary requirements and health considerations that need to be addressed with a more tailored approach. However, those in good physical condition may consider the plan after consulting with a healthcare professional.
