Is losing 5 kg in two weeks safe?

Answer:

With many diet methods promising quick weight loss results, it is hard to choose the best diet. Low-carb and keto diets focus on reducing carbohydrates and may initially help you lose significant weight, but they are not notably effective in the long term.

The most important practice of weight loss is committing to a healthy, calorie-low diet. However, doing so over an extended period may be challenging for many, leading to the failure of most weight loss methods. The best approach is combining diet and exercise to maximize fat reduction and prevent or minimize muscle loss.

Rapid weight loss can increase the risk of gallstones, dehydration, and malnutrition. Other side effects include headaches, stress, hair loss, irregular menstruation, muscle loss, and constipation.

The ideal weight loss rate is between 0.5 and 1.5 kg per week. Keep in mind that weight loss is not a linear process. You may lose more weight during certain weeks, and lose less, or even not at all, during others. So, don’t be discouraged if your weight loss journey slows down or stalls for a few days.

Many studies have shown that people who apply self-monitoring techniques, such as keeping a journal of their diet and weight, are more successful at losing weight compared to otherwise.

Nutritionist Pham Hong Ngoc

Vietnam Institution of Applied Medicine