Doctrine of weight cutting

SPG personnel has to qualify an yearly physical and Medical testing procedure yearly. They reduce their weight by strict diet and light physical workout because of time constraints in duty. I would share My interview with SO-1 Rohtas which  let me know many insider mechanism of weight loss and my own experiences with weight loss of 10kg in a month.
"Some portion of weight is unstable and dynamic I.e when you eats-you gains, when you control diet-you lose. But it just around 5kg, its easy to gain this much weight and easy to lose also" -SPG trainer
SPG personnel weight loss process-

1. They control diet to strict levels. It starts with luke warm lemon water with honey in morning.
2. This is followed by breakfast where only 1 bread with butter or 1 banana with 1 glass milk is taken.
3. In afternoon they consume boiled vegetables only.
4. Last is meal is taken before 6pm that to only single (bred) Roti and 1 cup vegetables. 
5. No sugar intake, not even in Tea or coffee.
6. Just 1km run or normal light exercise session is performed in evening.
7. This diet only changes when PT session is taken. On that day bananas and milk added in morning session at 5Am.

Now analysis of this diet shows that whole diet is less than 1000kcal and body needs more than 2300kcal on lightest day. They use calories deficit procedure like Amir khan did for Dangal. Pattern of weight loss is not smooth even they are able to loose around 3kg in initial 30 days but in next 15 days weight fall sharply around 8kg.
But only precaution is than one should not stop with 1month progress in weight loss and continue at least 15 days more. We have temptations for sweets, chocolate or even for food but one should not break cycle.
My experiments with weight on other half have been related to extensive running. 10km on Sunday and 3.2 km other days with some exercises of core in Gym but my diet was not this much rigid. From 85kg to 75kg I lost in days but now its difficult to further down because muscle mass can decrease. So I am holding this weight now, in mean time my achievement is 5km in 21minutes, 2.4km in 11.24 minutes and 1.6km in less than 7 minutes. Running timings improve extensively with Weight loss. Now ball in your court it depends on you and your lifestyle which method you want to use.