The idea of losing 5.5 kg (12 pounds) in just three days might sound tempting, especially with the rise of fad diets, detox programs, or extreme cleanses promising rapid weight loss. However, while such drastic results are possible in the short term, they are neither sustainable nor safe for most people. Let’s break down how this kind of rapid weight loss happens, why it’s problematic, and what you should focus on instead for long-term health.
How Rapid Weight Loss Happens
Losing 5.5 kg (12 pounds) in such a short time is typically not fat loss—it’s mostly water weight, muscle glycogen, and sometimes even lean muscle mass. Here’s how it can occur:
1. Severe Calorie Restriction
- Consuming far fewer calories than your body needs forces it to use stored energy. Extreme diets that limit intake to 500–800 calories per day can lead to rapid weight loss.
- Example: Juice cleanses, very low-carb diets (like keto), or fasting protocols.
2. Water Weight Loss
- Carbohydrates are stored in the body as glycogen, which binds to water. When you drastically cut carbs, your glycogen stores deplete, and the associated water is flushed out.
- Example: Low-carb or ketogenic diets often result in significant initial water weight loss.
3. Diuretic Effects
- Some extreme diets or supplements include diuretics, which cause your body to expel excess water through urine. This creates the illusion of weight loss but doesn’t address fat stores.
- Example: Herbal teas, pills, or salt-free diets.
4. Colon Cleansing
- Certain detox programs involve laxatives, enemas, or colon cleanses, which empty the digestive tract. While this reduces temporary bloating, it’s not actual fat loss.
- Example: "Detox" teas or juice fasts combined with laxatives.
