Hindustan Times: How to lose '5 kg in just 2 weeks in realistic way', according to a nutritionist; find out what a doctor has to say | Health - Hindustan Times

Intermittent fasting involves scheduled periods of not eating, such as fasting certain hours daily or specific days weekly. Nutritionist Abram Anderson highlights its potential for rapid weight loss by reducing hunger signals, contrasting traditional advice of frequent meals which can increase hunger.

Abram Anderson's 'realistic' plan to lose 5 kg in two weeks focuses on two main strategies: first, intermittent fasting to suppress hunger hormones and prevent constant snacking, which often sabotages weight loss efforts by keeping hunger active throughout the day.

Second, he recommends consuming mostly whole fruits—about 80% of the diet—especially those eaten with skin like apples and berries. He cites cases where clients lost up to 6.8 kg in just three days by focusing heavily on whole fruits, which provide fiber and nutrients while being low in calories.

Dr RS Mishra from Fortis Hospital acknowledges that losing 5 kg in two weeks is possible but warns it carries risks, especially for middle-aged, elderly, or those with health conditions. Rapid weight loss should be supervised by a physician to avoid adverse effects and ensure safety.

Intermittent fasting has various schedules like alternate-day fasting or time-restricted feeding (e.g., eating within 6 hours and fasting for 18). These patterns promote fat metabolism into ketones, improving weight, blood pressure, cholesterol, and cardiovascular risk factors.

However, intermittent fasting can cause side effects such as hypoglycemia, dizziness, and weakness. It may increase cardiovascular risks during low blood sugar episodes and can lead to muscle loss if protein intake is insufficient, making it unsuitable for some populations.

Dr Mishra advises against intermittent fasting for pregnant or breastfeeding women, young children, elderly adults, people with hormonal imbalances, immune deficiencies, or those with eating disorders or dementia, as fasting could exacerbate their conditions.

In summary, while intermittent fasting combined with a fruit-rich diet can accelerate weight loss, it is essential to consider individual health status and consult healthcare professionals. Sustainable weight loss should prioritize safety and long-term health benefits over rapid results.