How To Lose 10 kg In 2 Weeks – Diet And Effective Tips

Sanya Singh

Sanya Singh
Jun 2023

2 min read
how to lose 10 kg in 2 weeks

Table of content

Maintaining control over your weight is essential, but often we set high expectations for rapid weight loss. Probably this is the reason why people search for, How to lose 10 kg in 2 weeks?

So, if your goal is to lose 10 kg in just 2 weeks, you’ll need consistency and a well-structured plan. Therefore, this article aims to provide you with a comprehensive approach to achieving weight loss through a balanced diet plan, meal suggestions, and tips for success. 

Also, note that no matter whether you follow a vegetarian or non-vegetarian diet, the strategies shared here will assist you in your weight loss journey either way.

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How To Lose 10 kg In 2 Weeks – Yay/Nay

While it may be tempting and exciting to seek rapid weight loss, at the same time it’s crucial to approach weight loss goals with a realistic and balanced mindset. 

Losing 10 kg in just 2 weeks would, however, require an extreme calorie deficit and a highly restrictive diet, which can be detrimental to your health.

Therefore, the general guideline for safe and sustainable weight loss is around 0.5-1 kg per week and this rate allows for the body to adjust and adapt to the changes, minimizing the risk of muscle loss, nutrient deficiencies, and other health issues. 

Rapid weight loss, on the other hand, can lead to muscle loss, a slower metabolism, and potential nutrient imbalances and, moreover, can be temporary.

However, losing 10 kg in just 2 weeks is an ambitious goal that may not be realistic or healthy for most individuals. Rapid weight loss can have negative effects on your body and may not lead to sustainable results. It’s important to focus on gradual and sustainable weight loss rather than striving for quick, drastic changes. 

Diet On How To Lose Weight Fast In 2 Weeks 10 kg  

To lose weight effectively, it’s important to focus on both the foods to be eaten and those to be avoided. Here are some recommendations for you while following a healthy diet plan for weight loss:

Foods to Eat

You must add the below foods to your everyday meal if you want to see a difference.

Losing 20 kg in just 10 days is an extremely aggressive and unrealistic goal. It’s important to prioritize your health and pursue sustainable weight loss methods. However, I can provide you with a list of 10 healthy foods that can support your weight loss journey when incorporated into a balanced diet over a longer period:

1. Leafy Greens

Leafy greens like spinach, kale, and Swiss chard are low in calories and high in fiber, which can help control hunger and support weight loss. They are also rich in vitamins, minerals, and antioxidants.

2. Lean Proteins

Include lean protein sources like chicken breast, turkey, tofu, and fish in your diet. Protein helps maintain muscle mass, promotes satiety, and supports the body’s metabolic processes. This can also, be helpful for you to lose 1 kg per week.

3. Whole Grains

Opt for whole grains such as quinoa, brown rice, oats, and whole wheat bread. They are rich in fiber and nutrients, providing sustained energy and helping to control cravings.

4. Legumes

Legumes like lentils, chickpeas, and black beans are excellent sources of plant-based protein and fiber. They contribute to feelings of fullness, stabilize blood sugar levels, and support healthy digestion.

5. Fruits

Choose a variety of fruits such as berries, apples, oranges, and melons. They are low in calories, high in fiber, and packed with vitamins, minerals, and antioxidants.

6. Healthy Fats

Incorporate sources of healthy fats for weight loss like avocados, nuts, seeds, and olive oil. While they are calorie-dense, they provide essential nutrients and contribute to feelings of satiety.

7. Greek Yogurt

Greek yogurt is high in protein and calcium, which can aid in weight loss and support bone health. Choose plain, unsweetened options and add fresh fruits for natural sweetness.

8. Eggs

Eggs are a nutrient-dense food that provides high-quality protein, vitamins, and minerals. They are also satisfying and can help control appetite when consumed as part of a balanced meal.

Vegetables: Include a variety of non-starchy vegetables like broccoli, cauliflower, bell peppers, zucchini, and carrots. They are low in calories, high in fiber, and provide essential nutrients.

9. Herbal Tea

Opt for herbal teas like green tea, chamomile, or peppermint tea. They are hydrating, calorie-free, and can help promote feelings of fullness and aid in digestion.

Foods to Avoid

Below is the list of foods that you must avoid while following a healthy diet. Not adding these will also, help you lead a healthy lifestyle.

  • Sugary and Processed Foods: Limit your consumption of sugary beverages, candies, pastries, and processed snacks as they are high in calories and offer little nutritional value.
  • Refined Grains: Avoid refined grains like white bread, white rice, and pasta, as they lack fiber and can lead to spikes in blood sugar levels.
  • Fried and Fatty Foods: Minimize your intake of fried foods, fast food, and fatty cuts of meat, as they are high in unhealthy fats and calories.

Tips For A Quick And Healthy Weight Loss

Apart from taking care of what you eat and avoid in your diet, it is important you follow a set of healthy weight loss tips. These tips are, however, a part of a healthy lifestyle and will surely help you in the future to maintain a healthy weight.

1. Set Realistic Goals 

Establish achievable and realistic weight loss goals. Therefore, this means you should aim for a steady and gradual weight loss as this approach is more sustainable and promotes long-term success.

2. Create a Calorie Deficit

To lose weight, you need to consume fewer calories than you burn. Therefore, it is important you track your daily calorie intake and ensure you maintain a moderate calorie deficit by making healthier food choices and portion control.

3. Eat Whole Foods

Focus on whole, unprocessed foods that are nutrient-dense and low in calories. These, however, include fruits, vegetables, lean proteins, whole grains, and healthy fats. Avoid or minimize processed and sugary foods.

4. Portion Control

Be mindful of your portion sizes to avoid overeating. Use smaller plates and bowls, and listen to your body’s hunger and fullness cues. Eating slowly and savoring each bite can also help you feel satisfied with smaller portions.

5. Stay Hydrated

Drink an adequate amount of water throughout the day. Water can help control appetite, boost metabolism, and support overall health. Avoid sugary drinks and excessive consumption of alcohol.

6. Regular Exercise

Incorporate regular physical activity into your routine. Engage in a combination of cardiovascular exercises like brisk walking, cycling for weight loss, or swimming and strength training to burn calories, build muscle, and improve overall fitness.

7. Prioritize Sleep 

Aim for 7-9 hours of quality sleep each night. Sufficient sleep promotes proper hormone regulation, reduces cravings, and supports weight management. However, sleep and weight loss play an important role and to know how and why go through the below article.

8. Manage Stress

Find healthy ways to manage stress, as it can contribute to emotional eating and, also, weight gain. Engage in relaxation techniques like meditation, deep breathing exercises, or hobbies that help you unwind.

9. Practice Mindful Eating

Pay attention to your eating habits and practice mindful eating. Focus on the sensory experience of eating, eat slowly, and listen to your body’s hunger and fullness cues. Avoid distractions like screens while eating.

10. Limit Sugary And Processed Foods

Sugary foods and beverages are high in calories and, moreover, offer little nutritional value. Limit your consumption of sweets, sodas, and processed snacks, as they can lead to weight gain and energy crashes.

11. Incorporate Fiber-Rich Foods

Include fiber rich foods like whole grains, legumes, fruits, and vegetables in your diet. Fiber helps control appetite, aids digestion, and promotes a feeling of fullness.

12. Plan Meals And Snacks

Plan your meals and snacks in advance to avoid impulsive food choices. Preparing healthy meals at home allows you to have control over ingredients and portion sizes, promoting healthier eating habits.

13. Be Consistent 

Consistency is, therefore, key to successful weight loss. Stick to your healthy eating and exercise routine even when faced with challenges or setbacks. Small, consistent actions lead to long-term results.

14. Find Support

Seek support from friends, family, or a weight loss community. This is because having a support system can provide motivation, accountability, and helpful tips along your weight loss journey.
However, for more tips, you can watch this video by Dietitian Mac.

Why Weight Loss Is Important?

Weight loss is important because it helps you stay healthy and also, increases the time span of your life.

  • Reduced Risk of Chronic Diseases
  • Improved Heart Health
  • Better Blood Sugar Control
  • Joint Health and Reduced Pain
  • Increased Energy and Stamina
  • Enhanced Sleep Quality
  • Boosted Self-esteem and Body Image
  • Reduced Risk of Mental Health Issues
  • Better Fertility and Reproductive Health
  • Longer Life Expectancy

Summary On How To Lose 10 kg In 2 Weeks

Therefore, how to lose weight fast in 2 weeks 10 kg requires commitment and adherence to a well-planned diet and lifestyle changes. 

By following a balanced diet, including the recommended foods and avoiding unhealthy options, combined with regular physical activity and other tips for success, you can achieve your weight loss goals effectively and sustainably.

Moreover, if you want this journey to be full of flavors and not boring you can connect with the expert dietitians of Fitelo and a customized diet plan for yourself.

Fun Fact

34 kg and 15 Inches in 180 Days – Surprised? Well, don’t be because Fitelo is behind all the amazing and surprising weight loss transformations. So, even if you are in search of some interesting diets, then get in contact with its dietitians now.

Frequently Asked Questions

How To Lose 10 kg In 2 weeks With Vegetarian Diet?

Taking a proper vegetarian helps you do the intake of right foods and vegetables which are low in calories and high in fiber. But losing 10 kg suddenly might be harmful.

How To Lose 10 kg In 2 Weeks With A Diet Chart Of Your Preferences For Food?

Yes, you can, however, lose weight by getting a customized diet plan from Fitelo but rapid weight loss is not healthy nor recommended.

How To Lose 10 kg In 2 Weeks With A Diet Plan?

You can lose weight in 2 weeks with a diet plan as well but losing 10 kg is somehow very dangerous and unsafe for your health.

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Contact Us Today

We understand it is a bit tricky which diet plan will work for you and which will not, it can be complicated and confusing, hence you need to consult a professional. So, contact us today if you are looking for a customized diet plan or any diet plans, and we will help you fulfill your new year’s resolution.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long happy life.

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