While losing 10 pounds (4.5 kg) in a week is technically possible, it is not recommended. Short-term, intense eating plans are considered crash diets — meaning that your weight is likely to rebound after you finish the program. Furthermore, because of their restrictive nature, these diets aren’t appropriate if you have a history of eating disorders. Thus, these diets aren’t a healthy, sustainable, or long-term solution. With rapid weight loss, most of the weight you lose is water weight, not body fat. That’s because you can’t safely burn through 10 pounds (4.5 kg) of body fat in just 1 week. Rather, fast weight loss lowers your insulin levels and flushes out stored carbs known as glycogen, which hold around three times their weight in water. Reduced insulin levels also make your kidneys shed excess sodium, which leads to a drop in water retention.
You can lose several pounds by following a low-carb diet for just a few days. In fact, lots of research has shown that a low carb diet is a very effective way to lose weight and improve health. A short-term decrease in carb intake can also reduce water weight and bloating. That’s why people who go low carb often see a difference on the scale as early as the next morning after starting the diet. Additionally, making sure you eat plenty of protein can help reduce your appetite even further while boosting your metabolism. It’s essential to eliminate or drastically reduce all starchy carbs and sugars for the week. Replace these with low carb vegetables, while also increasing your intake of eggs, lean meats, and fish.
When you’re trying to lose weight quickly, it can be helpful to eat a simple diet based on whole foods. These foods tend to be very filling and make it easier to eat fewer calories without getting too hungry. During the week, you should aim to eat mostly whole, single-ingredient foods. Avoid most foods that are highly processed. Eating mostly lean proteins and low carb veggies can be incredibly satisfying even if you’re not getting that many calories.