Sustainable Weight Loss vs Crash Diets: The Math

Rapid weight loss is mostly water and muscle. Sustainable loss is fat. The scale looks the same for a month — then reality catches up.

The rebound cycle

Crash diet → muscle loss → slower metabolism → weight regain (usually plus 2–4 kg). Studies show 80% of crash dieters regain within 12 months.

The sustainable rate

2–4 kg per month of fat loss for most adults. Slower means fat, not muscle.

The invisible wins

Inch loss, better sleep, stable energy, lower fasting sugar — these move before the scale does.

How our plans work

Indian food, real portions, weekly reviews with Sumaiya. No shakes, no supplements, no injections.