Crash diets can cause you to gain more than you lost
Lose Weight for Wedding Season — By Eating More, Not Less
Whether you’re the bride or just attending, this guide shows how to drop fat, look glowing, and keep your energy high — without starving yourself.
The Big Idea
Most “quick fixes” slash calories and backfire. The smarter way is to eat enough (especially protein), keep carbs strategic, and lower stress & inflammation so your body burns fat willingly. Result? More fat loss, better skin, more energy — and no rebound chaos after the functions.
Why Crash Diets Fail (and Make You Puffy)
- Metabolic slowdown: very low calories push the body into conservation mode.
- Muscle loss: lose muscle → burn fewer calories all day → stall.
- Stress/cortisol spikes: more water retention and belly fat storage.
- Cravings: leptin drops → constant hunger & binge risk.
A Quick Word on Fat Cells (Hypertrophy vs Hyperplasia)
Fat gain happens in two ways: hypertrophy (existing fat cells get bigger) and sometimes hyperplasia (new fat cells are created). Chronic crash dieting can set you up for regain because the body defends fat stores aggressively when it senses threat. The fix isn’t “eat less forever” — it’s to restore your fat-burning environment: adequate protein, sane calories, lower inflammation, better sleep, and stress control.
The “Eat-More-To-Lose” Plate Formula
- Protein first: target 1.6–2.0 g/kg body weight/day (e.g., 60 kg → 96–120 g). Paneer, curd/dahi, eggs, chicken/fish, dals/rajma + whey/plant protein if needed.
- Veggies next: 2–3 cups/day for volume, fibre, micronutrients (think bhindi, lauki, beans, salad, sautéed veg).
- Smart carbs (timed): rotis/daliya/millets or rice portions around the first half of the day or workouts. Keep dinner lighter on carbs if you bloat easily.
- Real fats: ghee, nuts, seeds, olive/mustard oil for hormones and skin. Small, consistent amounts.
- Hydration & salt sense: 2.5–3.5 L water/day; limit packaged high-sodium foods the week of events.
This keeps you full, protects muscle (metabolism), calms cortisol, and reduces inflammation — so fat loss feels easier.
Calorie Floors You Shouldn’t Dip Below for Long
Use these as general safety floors (individuals differ). Going below these for extended periods increases the risks we discussed.
| Age Group | Women (min safe kcal) | Men (min safe kcal) |
|---|---|---|
| 18–30 yrs | ~1,400–1,600 | ~1,800–2,200 |
| 31–50 yrs | ~1,500–1,700 | ~2,000–2,400 |
| 51+ yrs | ~1,400–1,600 | ~1,900–2,200 |
Tip: For fat loss, create a modest deficit (≈300–500 kcal) without living below these floors for weeks on end.
Signs Your Calories Are Too Low
- Always cold, hair shedding, brittle nails
- Low energy, brain fog, poor gym performance
- Irregular periods (women) or low libido
- Food obsession/cravings, weekend binges
- Skin looking dull despite “clean eating”
One-Week Photo-Ready Sprint (Just Before Events)
- Protein at every meal, veggies at 2+ meals/day
- Cut packaged high-sodium foods; cook fresh at home
- Hydrate 3–3.5 L/day; 1–2 green teas if you like
- Walk 7–9k steps; 3× short strength circuits
- Sleep 6.5–8 hrs; late caffeine/alcohol minimal
You’ll look less puffy, feel lighter, and your outfit sits better — without starving.
Lose up to 10 kg in 3 Months — Without Crash Dieting
We’ll help you eat more (smartly), protect muscle, calm inflammation & stress, and shed fat steadily.
Or call/WhatsApp directly: +91 76194 18425
Disclaimer: This article is for education and is not a substitute for personalised medical advice. Results vary by starting point, adherence, health status, and lifestyle. Calorie floors are general guides; your needs may differ. If you have a medical condition (e.g., thyroid, PCOS, diabetes), consult your healthcare provider.
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