Nutritionist-Approved Weight Loss: How To Lose 5kg Fast?

Many people assume that following a nutritionist-approved meal plan means you can just eat less and lose weight effortlessly while lying on the couch. With calorie counting and meal planning taken care of by a professional, weight loss sounds easy—but is it really that simple?

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Nutritionist Weight Loss Principles Uncovered

Do headlines like “Nutritionist’s Diet Plan,” “Nutritionist-Approved Weight Loss Method,” or “Recommended Breakfast/Lunch/Dinner by Nutritionists” instantly spark your motivation to lose weight? These plans are often viewed as lazy girl hacks—but does “nutritionist-supervised” really mean you can slim down by eating less and doing nothing? Before we get into calorie calculations and specific menus, let’s first take a look at the basic principles nutritionists follow when it comes to weight loss.

Principle 1: Stop Eating When You’re 70% Full

Overeating is a major red flag in most nutritionist weight loss plans—excess calories inevitably turn into fat. The trick to avoid overeating? It’s surprisingly simple: stop eating when you're about 70% full. That’s because it takes around 20 minutes for your gut to signal fullness to your brain. If you stop only when you’re completely stuffed, chances are you’ve eaten an extra 20 minutes’ worth of calories—yikes!

Principle 2: Start Each Meal With Vegetables

Many nutritionist-approved diets recommend eating vegetables or clear soup first, followed by protein (like eggs, fish, and meat), and finishing with carbs (like rice or noodles). This order helps you feel fuller faster, naturally leading to lower calorie intake.

Principle 3: Make Vegetables Half Your Plate

Veggies are rich in fiber and low in calories, so nutritionists suggest making them half of every main meal. They help you feel full, reduce your intake of higher-calorie foods like meats and starches, and promote gut health—a win-win.

Principle 4: Drink More Water

Drinking plenty of water boosts metabolism, helps flush out toxins, and lightens your overall feeling of heaviness. Studies also suggest that we often mistake thirst for hunger—so next time you’re hungry, try drinking some water first. How much water should you drink? The ideal intake is your weight (kg) × 30ml. So if you weigh 55kg, aim for 1,650ml daily. And yes, that means plain water—not sugary sodas or energy drinks! Office workers can keep a large water bottle on their desks as a reminder.

Principle 5: Avoid Refined Carbs

Even if weight loss isn’t your goal, nutritionists still advise cutting back on refined starches. What are those? Basically, grains that have had their outer layers milled off—leaving just the pale white “core.” Think white rice, white bread, and rice noodles. The outer layers originally contained vitamins, fiber, and minerals, but refining strips those away—leaving only empty calories. Instead, opt for resistant starches like whole grains, seeds, legumes, and root vegetables such as brown rice, quinoa, corn, sweet potatoes, potatoes, red beans, and black beans. These foods are filling, lower in calories, and great sources of energy.

Principle 6: Never Skip Breakfast

Skipping breakfast may seem like a calorie-saving shortcut, but nutritionists warn it’s actually counterproductive. Breakfast fuels your day—without it, you’ll feel sluggish and your memory may even suffer over time. For dieters, skipping breakfast often leads to overeating at lunch and dinner, making weight loss harder, not easier.

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Nutritionist Weight Loss Meal Plan: Lose 5 Pounds in 7 Days!

This 7-day meal plan—designed by a nutritionist—is ideal for women weighing between 120–140 pounds. It gradually reduces starch and total calorie intake, helping you lose 3–5 pounds in one week.

Day 1

• Breakfast: 1 bowl of ham macaroni + 1 cup skim milk
• Lunch: 1 turkey sandwich + mixed salad (no dressing)
• Snack: 1 orange or apple
• Dinner: 2 tablespoons steamed fish + ½ bowl brown rice + zucchini & vermicelli soup + 1 orange or apple

Day 2

• Breakfast: 1 bowl of raisin oatmeal + 1 cup skim milk
• Lunch: Chicken pasta with tomato sauce + ½ grapefruit
• Snack: 1 cup plain low-fat yogurt
• Dinner: Stir-fried pork with bell peppers + ½ bowl brown rice + ½ grapefruit

Day 3

• Breakfast: Whole wheat sandwich with low-fat cheese + 1 cup green tea
• Lunch: 1 bowl plain wontons + boiled choy sum
• Snack: ½ ripe banana
• Dinner: ½ bowl shredded chicken rice noodles + ½ bowl boiled broccoli + 1 small apple

Day 4

• Breakfast: 1 bowl unsweetened cornflakes + 1 cup low-sugar soy milk + 1 kiwi
• Lunch: 2 pieces of salmon sushi + 4 slices sashimi + 1 kiwi
• Snack: 1 slice whole wheat bread
• Dinner: 2 tbsp tomato-braised fish + 2 bowls carrot & lean pork soup (drink soup + eat solids)

Day 5

• Breakfast: ½ cup oatmeal + 1 cup low-sugar soy milk + 4 strawberries
• Lunch: 4 plain boiled dumplings + boiled romaine lettuce
• Snack: 3 high-fiber whole wheat crackers
• Dinner: Stir-fried bean sprouts + mushroom tofu soup + 1 small apple

Day 6

• Breakfast: Tuna, celery, and scrambled egg whole wheat sandwich + 1 cup orange juice
• Lunch: Mixed sashimi plate + stir-fried assorted vegetables
• Snack: 2 high-fiber whole wheat crackers
• Dinner: 5 boiled prawns + 2 bowls vegetable soup + 1 orange

Day 7

• Breakfast: ½ ham sandwich (whole wheat) + 1 cup skim milk
• Lunch: 1 bowl white fish balls + boiled choy sum + 1 orange
• Snack: ½ ripe banana
• Dinner: Tofu and fish fillet soup + 2 bowls boiled Chinese cabbage

While following this meal plan, don’t forget to drink lots of water! Adjust the menu to suit your body’s needs and consult a professional if unsure.

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Nutritionist-Recommended: 16:8 Intermittent Fasting

This trending method is one of the most recommended weight loss strategies among nutritionists. The 16:8 Intermittent Fasting plan involves fasting for 16 hours a day and eating within an 8-hour window. During the fasting period, only zero-calorie beverages like water, tea, or black coffee are allowed.

The science behind it? After prolonged fasting, your body uses up its glucose and glycogen stores and begins burning fat for energy instead. However, 16:8 may not be easy for beginners. If you're new to fasting, start with 14:10—a 14-hour fast with a 10-hour eating window.

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More Tips from Nutritionists: Eating Out Smart

For many, the hardest part of following a nutritionist’s diet is sticking to the plan while dining out. Whether you’re too busy to cook or often eat out, these dining-out tips from nutritionists will help you stay on track:

Tip 1: Choose The Right Cuisine

Japanese cuisine is a top pick—fresh fish for lean protein, paired with salad and green tea makes for a slimming combo. Vietnamese food is another great choice: rice noodle soup, bean sprouts, and rice paper rolls are typically lower in calories. Regardless of cuisine, focus on cooking methods—go for steamed or boiled dishes and avoid anything deep-fried.

Tip 2: Watch Your Portions

Restaurant portions are often more than one woman needs. Always go for the “small” option if available. Pay attention to the food ratio too—most meals are heavy on carbs and light on veggies. Try following the golden rule: veggies first, then protein, then carbs. Stick to this order and even hotpot can be diet-friendly!

Tip 3: Skip The Sauces If Possible

Sauces are one of the biggest hidden calorie bombs in dining out. Cream sauces are often made with butter, cream, and flour; satay sauces have peanut butter and coconut milk; curries usually contain full-fat coconut milk. They're not just fatty—they're high in sodium, which can cause bloating. If plain dishes are too boring, opt for sauces made from blended veggies like tomato, pumpkin, or corn purée instead.

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Bonus Weight Loss Tips from Nutritionists

Already following the professional advice from nutritionists and hoping to see results even faster? Don’t miss these handy tips:

Nutritionist Tip #1: Avoid Artificial Sweeteners

Studies show that consuming artificial sweeteners can actually lead to increased calorie intake. Since artificial sweeteners are chemicals that simulate sweetness without providing actual sugar or calories, the brain doesn’t receive the usual signals of energy intake and thus doesn’t trigger a sense of fullness. As a result, people tend to unconsciously eat more to satisfy their hunger.

Nutritionist Tip #2: Snack Smarter

Losing weight doesn’t mean you have to cut out snacks entirely. In fact, being too restrictive can lead to frustration and make you more likely to give up. As long as you steer clear of junk food, snacking can be guilt-free. Nutritionists recommend healthy, low-calorie options like konjac jelly, nuts, unsalted popcorn, and low-fat yogurt. Portion control is also key—serve snacks in a small bowl to avoid mindless overeating.

Low-Fat Snack DIY: Banana Oatmeal Cookies

Ingredients:

• 2 bananas
• 100g rolled oats
• 6g brown sugar
• A pinch of cinnamon

Instructions:

Mash the bananas and mix with the remaining ingredients. Shape into cookies on a baking tray and bake in a preheated oven at 180°C for 18 minutes. Let cool before enjoying.

Nutritionist Tip #3: Combine with Moderate Exercise

While the foundation of a nutritionist-approved weight loss plan is a low-calorie diet, incorporating light exercises like jogging or cycling can help accelerate fat burning. Nutritionists recommend getting at least 3 hours of exercise per week for faster and more noticeable results.

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Why Your Weight Loss Plan Might Be Failing

Even after following your nutritionist’s meal plan, you're not seeing results? Here’s how a nutritionist would evaluate the situation:

Reason #1: Long Gaps Between Meals

If there’s too much time between meals, your body enters a state of intense hunger. When you finally eat, your body is more likely to store the calories as fat. Ideally, meals should be spaced about four hours apart. Including a light snack between lunch and dinner can help.

Reason #2: Overly Restrictive Dieting

Eating less doesn’t always mean losing more. Similar to long gaps between meals, extreme hunger signals your body to conserve energy and store fat, which can slow down weight loss.

Reason #3: Thinking One Cheat Meal Doesn’t Matter

Nutritionist-approved meal plans are designed to gradually reduce calorie intake in a balanced way. A sudden indulgence can disrupt your body’s adaptation process and even cause rebound weight gain.

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Editor’s Review: Lost 5kg Without a Nutritionist! Tried the Perfect Medical S6 Body Sculpting Treatment!

As someone who’s gone through countless cycles of losing and regaining weight, I’ve even tried working with a nutritionist. But with my hectic schedule, I didn’t have time to prepare healthy meals, and my plans always fell through. That’s when a friend recommended the Perfect Medical S6 Body Sculpting Treatment.

Before trying it, I expected a pushy sales pitch. But to my surprise, there was none! The therapist took the time to understand my lifestyle and problem areas—I sit at a desk all day, so my goal was to slim down my lower body.

The therapist thoroughly explained how the S6 Body Sculpting Treatment works. It’s a non-invasive, high-efficiency fat reduction method using laser technology to break down fat cells. Once the treatment is complete, the number of fat cells continues to reduce over time—making gradual and sustainable weight loss possible.

Since my focus was on my lower body, the therapist targeted my legs with the treatment device, gently rolling it over the area. The sensation was pleasantly warm, not uncomfortable at all. After the session, I was free to go with zero sales pressure!

I honestly didn’t expect visible results after just one session, but I could really feel the difference—my pants weren’t as tight around the thighs, and the waistband had loosened significantly!

So if you’re like me, struggling with stubborn lower body fat despite trying various diets, I highly recommend trying the Perfect Medical S6 Body Sculpting Treatment!