Yes, you can lose 10 pounds in 2 weeks, however most of that 10 pounds of weight loss in those 2 weeks is water and glycogen, instead of actual body fat being lost.
losing just 1 pound of pure body fat, you need a deficit of around 3,500 calories.
And so losing 10 pounds of actual body fat in just 2 weeks or 14 days requires you to have a calorie deficit of 35,000 calories, which is also physiologically impossible for almost everyone.
When you cut calories and carbs sharply, your body also burns through the stored glycogen also known as carbohydrates, which releases the water that is bound to it.
For real fat loss, a sustainable and safe rate of fat loss is between 1 to 2 pounds of weight loss per week.
And so in 2 weeks, you can realistically expect to lose around 2 to 4 pounds of actual body fat alongside of a few extra pounds of water weight.
There are risks of trying to lose 10 pounds of weight in just 2 weeks or too fast which include muscle loss, nutrient deficiencies and fatigue as well as the rebound effect.
Restricting your calories extremely like dropping to 800 calories a day forces the body to break down your muscle tissue for energy along with fat.
And crash dieting also often leads to low energy, irritability, brain fog and intense hunger.
And for the rebound effect, as soon as you do return to your normal eating habits, the body quickly restores it's glycogen and water stores, which causes the scale when you weigh yourself to bounce right back.
A safer way to lose the 10 lbs is to create a moderate calorie deficit, prioritize protein, cut refined carbs and move around daily.
Cut around 500 to 750 calories per day from your maintenance level, instead of starving yourself.
Eat lean proteins, like chicken, eggs, fish and tofu at every meal you eat to help protect your muscle mass.
And reducing processed foods, excess salt and sugar also flushes out the retained water weight quickly.
And combine simple daily walks like 1 to 3 miles with light resistance training or cardio to keep your energy and metabolism steady.