Fact Check: Can you lose one kg in a day with a diet plan? 

Last Updated on January 23, 2024 by Aditi Gangal

Quick Take

The Instagram video claims to help people lose one kg in a day with a diet plan. The video also promotes an 11-day fat flush plan for 599/-. After consulting with doctors and various dieticians, we found the claim is Mostly false. The diet plan discussed in the video is not effective for long term healthy weight loss.

The Claim

In an Instagram video, a person claim individuals lose one kilogram in a single day through a diet plan. The plan includes consuming skimmed milk and herbal tea upon waking up. The post also recommends rice kheer, roasted chana, makhana, brown rice, and curd before bedtime.

We have attached a screenshot of how the post looks at the time of publishing this story.

The weight loss trends are often fueled by uncertified dieticians and nutritionists. Many individuals attempting them often face failure and lack motivation because of them being unrealistic. Unqualified professionals may sell the trends on social media platforms for likes, shares, comments, and ultimately financial gain. So, it is advisable to always seek guidance from qualified professionals.

Fact Check

Who is the claimant in the video?

In the video, Satinder Muneja is the claimant, focusing on fitness and diet on her Instagram page. However, her qualifications as a certified fitness trainer, nutritionist, or dietitian were not disclosed which questions her expertise in this field.

We have previously fact checked her many claims regarding weight loss recipe.

What level of risk is associated with losing one kilogram of weight in a single day?

Losing one kilogram of weight in a single day is generally considered to be a significant and potentially risky endeavour. Rapid weight loss, especially at such an accelerated rate, can have various negative effects on your health. Here are some potential risks associated with losing one kilogram in a day:

1. Electrolyte Imbalance: Rapid weight loss can disturb the balance of electrolytes in the body, such as sodium and potassium, which are crucial for maintaining proper cellular function.
2. Nutrient Deficiency: Quick weight loss may not provide the body with enough time to obtain essential nutrients, potentially leading to nutrient deficiencies that can impact overall health.
3. Muscle Loss: Rapid weight loss may result in the loss of muscle mass, which is undesirable for long-term health. Losing muscle mass can affect metabolism and lead to a less toned appearance.
4. Metabolic Disruption: Extremely fast weight loss can negatively impact the metabolism, making it more difficult to maintain a healthy weight in the long run.
5. Gallstones: Sudden weight loss may increase the risk of gallstones, which can cause abdominal pain and other complications.
6. Weakened Immune System: Rapid weight loss can weaken the immune system, making the body more susceptible to illnesses and infections.

Dr Shalin Nagori, Consultant Pathologist and Industrial Physician says “Rapid weight loss is generally unsafe and not recommended. Sustainable and healthy weight loss involves gradual lifestyle changes, combining a balanced diet, regular exercise, and adequate hydration. Rapid weight loss methods can lead to nutrient deficiencies, muscle loss, and negatively impact overall well-being. Prioritise long-term health over quick fixes for lasting and positive results.”

Dr Swati Dave, Phd in Food and Nutrition added, “You can lose 1kg of weight in a day, but you cannot continue this process for more days. Losing 2-3 kgs of body weight in one month is healthy. Losing more than this puts a strain on bodily functions, internal organs, including kidneys”.

Is it safe to lose one kilogram in a day with a diet of herbal teas, milk, and rice pudding?

Not exactly. The claim of losing one kilogram in a day through a diet of herbal teas, skimmed milk, and rice seems unrealistic. Losing weight isn’t about eating less and exercising more or vice versa it is about including balanced nutrition and regular exercise in your routine. 

Sports Nutritionist Manasi Bandhuni says, “Losing one kilogram in a day through a diet of herbal teas, milk, kheer, makhana, chana, salad, brown rice, and curd is not a realistic or healthy approach. Sustainable weight loss is possible through a balanced diet, regular exercise, and long-term lifestyle changes, rather than extreme and short-term measures. Rapid weight loss attempts can have adverse effects on health and people should avoid following them. It is important to prioritize a well-rounded and sustainable approach to achieve and maintain a healthy weight”.

Losing one kilogram of weight in a single day is not healthy or achievable in a sustainable way. Syed Saqib Bukhari, who holds an MPhil in Human Nutrition and Dietetics and currently works as a Lecturer at Government College University Faisalabad, Pakistan, agrees that it is not possible. Rapid weight loss of this magnitude is often attributed to factors like water loss or extreme measures that are not conducive to long-term health. Healthy and sustainable weight loss typically occurs gradually over time through a combination of balanced diet, regular exercise, and lifestyle changes. 

How can one achieve a healthy weight loss ?

Effective approaches involve adopting a well-balanced and calorie-regulated diet that focuses on whole foods and portion management. Engaging in regular aerobic activities like brisk walking or jogging aids in calorie burning and enhances overall fitness. Integrating strength training into the routine promotes the development of lean muscle mass, boosting metabolism. Adequate sleep and stress mitigation are crucial for a healthy lifestyle that supports weight management. Additionally, maintaining hydration and minimizing the intake of processed foods and sugary beverages are essential. Consistent adherence to these lifestyle choices is pivotal for sustainable and health-conscious fat loss.

How do uncertified social media influencers use clickbait to impact their audience?

Uncertified social media influencers may use clickbait to grab the attention of their audience and generate more clicks, views, and engagement on their content. Clickbait refers to content that attracts attention and encourage users to click on a link/video, often by using sensationalist headlines, misleading information, or exaggerated claims. Here is how uncertified influencers may employ clickbait techniques:

1. Sensationalized Headlines: Influencers may craft headlines that are exaggerated, sensational, or provocative to entice users to click on their content. These headlines often play on curiosity, shock value, or emotional triggers.
2. Misleading Thumbnails: Clickbait thumbnails may feature images or graphics that misrepresent the actual content of the video or post. This can create a discrepancy between what users expect and what the content actually delivers.
3. False Promises: Influencers might make promises in their content titles or descriptions that are not fulfilled within the actual content. This tactic aims to create anticipation and curiosity, driving users to click on the content to find out more.
4. Incomplete Teasers: Some influencers use incomplete teasers or cliffhangers in their content, leaving crucial information or conclusions unresolved. This encourages users to click on subsequent posts or videos to get the complete story.
5. Overly Dramatic Content: Creating overly dramatic or exaggerated content can be a form of clickbait. This could involve amplifying emotions, reactions, or situations beyond what is reasonable to generate interest and engagement.
6. Manipulative Tactics: Some influencers may use emotional manipulation, such as exploiting empathy, fear, or controversy, to attract clicks. This can include sharing personal stories that tug at the audience’s emotions.
7. Trend Riding: Clickbait often involves latching onto popular trends, topics, or controversies to ride the wave of ongoing discussions and attract attention.

Sports Nutritionist Ms Bandhuni further says, “Uncertified dieticians and nutritionists can detrimentally impact the weight loss market by promoting uninformed and potentially harmful advice. Lacking proper credentials, they may manipulate individuals with unrealistic promises and unproven methods, putting health at risk. This undermines the industry’s credibility, fostering a culture of misinformation and potentially leading to financial exploitation of those seeking effective weight loss solutions”.

Dr Dave, a Food and Nutrition Ph.D., also emphasizes that “Online misinformation about weight loss acts like a virus, spreading false claims and quick fixes through captivating video captions. Deceptive information tends to promise effortless solutions, creating unrealistic expectations. Following such misleading advice may lead individuals to adopt ineffective or harmful practices, impeding their journey toward sustainable and healthy weight loss”. Dr Dave stresses the importance of critically evaluating online information, opting for evidence-based advice, and steering clear of misleading trends lacking scientific support.

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