The internet is buzzing over claims by fitness coach Anushka Singh of a 12 kg weight loss in just one week. Singh, a nutritionist and fitness influencer, has shared details of what she claims is the diet plan behind her dramatic transformation. But is such rapid weight loss safe, and is it even achievable for the average person? Let’s delve into the specifics and separate fact from fiction.
Understanding Anushka Singh’s Approach
Anushka Singh, a fitness coach who shares weight loss strategies on social media, reportedly achieved a 12 kg weight loss. She regularly posts about exercise and diet plans for faster weight loss on her Instagram. Singh’s diet plan focuses on consuming 90-100 grams of protein and around 1665 calories daily.
Here’s a sample of her reported weekly diet plan:
Monday:
- Empty stomach: Warm water with soaked almonds
- Breakfast: Besan cheelas with grated paneer
- Mid-day snack: Apple with peanut butter
- Lunch: Salad, curd, tofu bhurji, and moong dal
- Evening snack: Roasted chana and coconut water
- Dinner: Moong dal cheelas with stir-fried mixed vegetables
Tuesday:
- Empty stomach: Water with overnight soaked chia seeds
- Breakfast: Oats with yogurt, strawberries, and mixed nuts
- Mid-day snack: Rice cake with peanut butter and banana
- Lunch: Cucumber, curd, paneer bhurji, and chana sabzi
- Evening snack: Peanuts, puffed rice, and coconut water
- Dinner: Sooji cheelas with stir-fried soya chunks
Wednesday:
- Empty stomach: Black coffee with banana
- Breakfast: Poha mixed with boiled sprouts
- Mid-day snack: Bread with peanut butter
- Lunch: Cucumber, curd, stir-fried mushrooms, paneer, and besan roti
- Evening snack: Coconut water
The diet seems to prioritize protein intake and incorporates multiple small meals and snacks throughout the day. However, is this a sustainable or healthy approach to weight loss?
The Reality of Rapid Weight Loss
While losing 12 kg (approximately 26 pounds) in a single week might grab headlines, experts caution against such drastic measures. Generally, health professionals recommend aiming for a weight loss of 1-2 pounds per week for sustainable and safe results.
Why Rapid Weight Loss Can Be Problematic
- Muscle Loss: When you drastically cut calories, your body may start breaking down muscle tissue for energy, which is counterproductive in the long run.
- Nutrient Deficiencies: Severely restricting your diet can lead to deficiencies in essential vitamins and minerals, impacting overall health.
- Metabolic Slowdown: Extreme calorie restriction can slow down your metabolism, making it harder to lose weight in the future.
- Gallstones: Rapid weight loss increases the risk of developing gallstones.
- Dehydration: A significant portion of initial weight loss is often water weight, which is quickly regained.
The Role of Calorie Restriction
Many rapid weight loss diets rely on severe calorie restriction. While a very low-calorie diet (VLCD) of around 800 calories per day can lead to rapid weight loss, it should only be undertaken under strict medical supervision. These diets are typically prescribed for individuals with obesity who need to lose weight quickly for medical reasons.
Potential Benefits of a Short-Term, Rapid Weight Loss Phase
Some studies suggest that a rapid weight loss phase at the beginning of a weight loss journey can be more effective than a slow and steady approach, especially for individuals with type 2 diabetes. One approach involves eating 800 calories a day, focusing on a moderately low-carb, Mediterranean-style diet rich in protein, fiber, and healthy fats. It is recommended to maintain this phase for a minimum of 2 weeks, but it can be followed for up to 12 weeks depending on individual goals and the amount of weight needed to be lost. However, it is crucial to consult a healthcare professional before commencing such a plan.
Examining the Diet Plan: Pros and Cons
Let’s analyze the potential benefits and drawbacks of a diet plan similar to the one attributed to Anushka Singh.
Potential Benefits:
- High Protein Intake: Protein is crucial for satiety, helping you feel fuller for longer and preserving muscle mass during weight loss.
- Frequent Meals: Eating smaller meals throughout the day can help stabilize blood sugar levels and prevent cravings.
- Focus on Whole Foods: The diet includes nutrient-rich foods like vegetables, fruits, and lean protein sources.
Potential Drawbacks:
- Calorie Level: Depending on individual factors like activity level, the reported 1665 calories might still be quite low for some, potentially leading to the negative consequences associated with calorie restriction.
- Sustainability: It’s questionable whether such a restrictive diet can be maintained long-term. Many people find it difficult to stick to highly regimented meal plans.
- Lack of Variety: While the diet includes various healthy foods, the limited options might lead to boredom and cravings, increasing the risk of diet failure.
Sustainable Weight Loss Strategies
Instead of chasing quick fixes, focus on building healthy habits that you can maintain for life. Here are some evidence-based strategies for sustainable weight loss:
- Balanced Diet: Focus on a diet rich in fruits, vegetables, whole grains, and lean protein.
- Portion Control: Pay attention to serving sizes and avoid overeating.
- Regular Exercise: Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week, along with strength training exercises.
- Hydration: Drink plenty of water throughout the day.
- Adequate Sleep: Aim for 7-9 hours of quality sleep per night.
- Stress Management: Practice stress-reducing techniques like yoga or meditation.
- Mindful Eating: Pay attention to your hunger and fullness cues, and eat without distractions.
The Importance of Consulting a Professional
Before making any significant changes to your diet or exercise routine, it’s essential to consult with a qualified healthcare professional, such as a registered dietitian or a certified personal trainer. They can assess your individual needs and help you develop a safe and effective weight loss plan.
Conclusion: Proceed with Caution
While Anushka Singh‘s reported weight loss and diet plan have generated significant interest, it’s crucial to approach such claims with caution. Losing 12 kg in a week is an extreme case and not representative of healthy or sustainable weight loss for most people. Rapid weight loss can be detrimental to your health. Focus on adopting a balanced diet, engaging in regular exercise, and building sustainable habits for long-term success. Always consult with a healthcare professional before embarking on any weight loss journey.
