The horror!! Let’s be serious for a minute. If you really need to lose 9.5kg or more in one month you shouldn’t pay attention to articles you find on the internet. What you should do is see an endocrinologist or nutritionist, who can devise you a personalised plan to lose weight in a healthy way, and above all, ensure you don’t pile it all back on in just a few days. But we realise we’re part of this sector and we want to show you just what these diets—promising miracle weight loss of 9.5kg in a month—consist of.


Rapid weight loss

We all want to lose weight fast. We don’t have the patience to wait months to see the results. But that leads to us making the mistake of believing all the nonsense about miracle weight loss diets that do the rounds on the internet, and without realising it you’ve already tried 15 different ‘miracle’ diets and none have worked as promised. Why? Because wanting to lose so much weight in so little time is ridiculous.

This first thing you need to make sure of is that you actually ‘need‘ to lose 9.5kg. Not on a whim, but for health reasons. To this end, keep your BMI in mind, but above all, you should calculate your ideal weight according to your age, lifestyle, complexion, and height.

Okay. So you do need to lose 9.5kg? Well, do it properly. Change your bad habits and exercise regularly. This will be half the battle.

Experts recommend that, for your weight loss to be truly effective and so that you don’t end up in the yo-yo diet cycle, you should lose no more than 0.5 – 1kg per week. The fatter you are, the more you will lose, especially during the first few days when you shift lots of liquid and ‘deflate’. If you lose much more than that, in the coming weeks you might stall because your body is reacting by becoming more thrifty (and avoiding deficiencies).


Lose weight for a month

If you’ve searched the net, you’ll have found several diets that promise you can say bye bye to that extra 9.5kg in just 30 days. Most of them give the same general advice:

  • Eat 5 – 6 times a day
  • Between meals eat a skimmed yoghurt, or a piece of fruit.
  • Drink 2 litres of water a day.
  • Drastically cut your consumption of refined sugar and whole grains (along with flour, bread and pasta).
  • Cut out all sweets, fizzy and sugary drinks.
  • In the first weeks cut out pulses and reduce oil consumption to two spoonfuls a day (and always olive oil).
  • Exercise every day, so that the increase in energy consumption and reduction in calories gives a negative balance, causing your body to burn reserves.
  • Increase protein intake at the expense of carbs. They produce the same calories per 100g, but you’ll avoid spikes in insulin and have better control of blood sugar levels.


Need an example?

Diet to drop 9.5kg in a month

Between meals eat: a handful of roasted, unsalted nuts or a piece of fruit or a natural, skimmed yoghurt. Leave at least 3hrs between meals.

Breakfast: a piece of fruit or fresh juice. Coffee or tea with skimmed milk. A slice of wholegrain bread with diet jam or a chunk of fresh cheese or cooked ham.

Lunch: Tomato salad or green salad, or sautéed mushrooms, or vegetable soup, grilled chicken, baked salmon or grilled tuna.

Dinner: Asparagus, cauliflower, green beans or other sautéed vege, or diuretic broth (onion, celery and courgette) and cream cheese, or cottage cheese, or boiled eggs or white fish and a herbal tea.

As you can see, there’s no mention of rice, pasta, quinoa, or pulses, and bread is restricted to a morning slice. This is a restrictive diet, so if you have any health issues then don’t even think about starting such a diet. Please. We’re happy to provide info, but please consult your doctor first.


Healthy diets

Diets that will help you to lose 9.5kg in 1 month should be tailor-made, not with general meal plans that are the same for everyone and where you can’t change even one single meal. They should suit your tastes, your options, your habits, your schedules; and when you notice that they’re working or not you can adapt them to suit you, not the other way around.

Just remember that a healthy diet must be balanced and complete, with fewer calories from unnecessary foodstuffs, and rich in fruits, vegetables and fresh produce. There is no magic secret.


Do exercise with awaken. Come on, you can do it!