Is it possible to lose 5 kg in a month and retain muscle?

Yes @Sasuke11 - it is possible to lose 5 kg in a month and retain muscle, but you’ve got to work with your body, not against it.

[⚠️ Disclaimer Everyone’s body is different - what works for one might not work for another. Please listen to your body, and if you have any medical condition, underlying concerns, or are unsure where to start, consult a qualified healthcare professional or doctor before making changes. Your long-term health matters more than short-term results.]

You don’t need fancy tracking apps or extreme restrictions. Instead, focus on simple food, mindful movement and recovery. Here’s a way to go about it:

🌿Food First – Eat Clean, Not Less. Focus on food that nourishes you. You don’t need to obsess over calories - just eat clean, real food that supports your goals. Morning (post-fast if doing IF): Moong dal chilla + spoon of ghee or: Whey smoothie with banana, soaked almonds and raw cacao.

Lunch: Hand-pounded rice or quinoa + sabzi + dal/tofu/chicken. A small piece of jaggery at the end helps digestion + sugar cravings

Snack: Coconut water + roasted chana or: ghee + jaggery + walnuts (great for hormones).

Dinner (finish by 7:30–8pm): Moong soup or millet khichdi + stir-fried veggies + paneer/fish.

🧂Hydration Tip: Start your day with warm water + pink salt + lemon. Add a chia seed water drink for evenings. Cumin + Coriander + Fennel (CCF) tea in the post dinner to support digestion and fat metabolism. Cut alcohol (and smoking).

💪 Strength Training + Walks = Gold Lift weights 3–4x/week. Focus on form, not maxing out. Walk 30 minutes daily - especially after meals (great for blood sugar).

Try Zone 2 cardio twice a week - steady pace, steady burn. Optional: cold shower post workout = faster recovery + mental clarity.

😴 Sleep & Stress = Muscle Magic Muscles grow and fat burns when you're resting. Take magnesium glycinate + ashwagandha at night. Avoid screens 1 hour before sleep. Deep sleep = fat loss hormone boost (esp. growth hormone)

🔬 Optional Supplements (if needed): Whey isolate (clean, no additives). Creatine monohydrate (for strength + recovery). L-Carnitine (optional, pre-cardio boost). Electrolytes (especially if you're sweating a lot or doing IF)

✨ Bonus Tip: You don’t have to be perfect. 80% clean is enough. Focus on consistency over intensity. You don’t lose fat to love your body. You love your body, so you lose fat.

Weight lifting + Calorie deficit, high protein diet.

lost almost 5 kg in 2 months .. all this was possible with discipline... i.e. in healthy food intake + 1 hr of excercise + min 3-3.5 ltr of water intake + 7-8 hrs of sleep... if required can give my dietician details who's helping me & weekly tracking nd modifying plans

To loose 5kg in a month would be around 1.25kg a week, which is kind of possible but a bit difficult task. You need to monitor your weight everyday so you can know how the things are going on. Regarding diet there are ton of factors like food pre-fences activity level and others. Furthermore, if you want to retain as much muscle as possible I would suggest to also track your calories as well.

5kg loss yes
Muscle gain depends on your diet