It is true that the first few kgs of weight loss is mostly water. That is because one molecule of glycogen attracts 4 molecules of water, but it is not water alone, it is the reduction in glycogen that results in the reduction of water.

Even thereafter you will lose more weight in the first few weeks and less in each succeeding week and plateau after a few months. To lose the final 2 to 5 kgs that seem resistant to everything else, try any of the following options, while keeping the protein content more than 115 gms for lean muscle mass of 50 kg and above, with an additional 30 gms for every 4.5 kg above 95 kg (See – ‘Food­Fat-Energy cycle). If you weigh less than 70 kg use the lower end of the protein intake and have smaller portions for the add-ons – 37 to 38 gms of nuts.

The essential rule is to eat one of these meals every three hours while awake and within one hour of waking and one hour before bed-time. Skipping meals is not permitted. The clock is your drill sergeant.

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