What to eat to lose 5 pounds in a week?

What to eat to lose 5 pounds in a week? This question often comes up when people want fast results, but it’s important to understand what’s realistic and safe.

Losing 5 pounds of true body fat in one week would require an extremely large calorie deficit that is neither realistic nor safe for most people. However, you might see up to several pounds of combined fat, water, and digestive weight loss by choosing lower-calorie, minimally processed foods. Emphasize lean proteins like chicken breast, fish, Greek yogurt, and tofu; high-fiber vegetables; modest portions of whole grains; and healthy fats from nuts, seeds, and olive oil. Limiting added sugars, refined carbs, and salty packaged foods can reduce water retention and calorie density. Aim for a sensible deficit, prioritize protein and fiber, and treat any rapid initial drop mostly as water loss, not a weekly expectation.

To see what a realistic calorie target looks like for your body, start with our daily calorie calculator to estimate maintenance calories and a safe deficit.

Explore more related questions in our Calorie Calculator FAQs.