Weight loss is a complex and very simple process if you know how it works. Often there is insufficient compliance with diet and exercise. In most cases, you need to lose weight fast. This article will show you how to properly lose 5-7kg a week without hurting your body.
Can I lose 5-7kg in a week?
Yes, it is possible. This kilogram is not important for weight loss. Therefore, it is possible to get rid of them in a short time.
General advice to lose 5-7 kg per week
In order to lose 5-7 kg per week without harming your body, you must follow these recommendations:
- Check the health of the body to avoid possible problems;
- Develop a plan for a comprehensive approach to getting rid of excess weight (nutrition, exercise, other procedures);
- Make a list of useful and necessary products;
- Determine weight loss goals. then it will be easier to hold on to power;
- drink the required amount of water (detailed recommendations are given below);
- Stay positive and stay motivated.
Contraindications for rapid weight loss
Here's a detailed look at how to lose 5-7kg in a week. However, you need to be aware of all possible contraindications before starting rapid weight loss.
This is necessary to minimize possible negative consequences.
Contraindications for rapid weight loss:
- pregnant.Fast diets are strongly not recommended for pregnant women. This will not only hurt the expectant mother, but also the child;
- lactation.During breastfeeding, women need good nutrition and no stress. Therefore, while breastfeeding, you need to forget about rapid weight loss;
- The presence of chronic diseases.During rapid weight loss, such diseases may enter into an exacerbation phase and lead to deterioration of health;
- Violation of the menstrual cycle.A well-functioning hormonal system is extremely important to every woman's health. During rapid weight loss, cycles can be disrupted, which can lead to more serious problems;
- Convalescence after surgery or long-term treatment.During times like these, the body needs a lot of nutrients to recover quickly. Therefore, rapid weight loss should be ruled out at this time.
Products to lose weight fast in a week
How to Lose 5-7kg in a Week - It's no longer a problem when you know which foods to include in your diet and best to get rid of forever. First, it's worth knowing that even during rapid weight loss, you need to maintain a balance of nutrients and micronutrients to help your body, not hurt it.
Foods you need in your diet:
- Protein sources:Lean meats (poultry, lean pork, game). high-protein grains (lentils, chickpeas, beans); low-fat cottage cheese, cheese, eggs;
- Sources of slow carbs:Buckwheat, brown or brown rice, spelt, couscous, bulgur. These grains are a source of slow (healthy) carbohydrates and are also rich in useful trace elements and vitamins;
- Sources of healthy fats:It is best to use fish oil capsules and flaxseed oil as dietary supplements. They contain the daily amount of healthy fats. This will help to avoid health problems of lack of this element in the body;
- clean drinking water.It should be considered a complete product. Water cleans the body and speeds up the work of the stomach and intestines. Therefore, it is extremely important to drink the amount of water required for each day;
- Fruits and vegetables with a low glycemic index.It shows how high the sugar content is in a particular fruit (vegetable). Fruits and vegetables that are low in carbohydrates will help the body get the necessary vitamins and minerals during rapid weight loss.
Prohibited products:
- pure sugar;
- fast carbohydrates (fast food, sweets, pastries, chips, cookies with additives, cakes, etc. );
- mayonnaise and other purchased sauces;
- fat and offal;
- salou;
- Hot and cold smoked products;
- Frozen semi-finished and canned food;
- All types of sausages.
This is a basic list of foods you need in your diet and foods you need to exclude.
Kefir diet for a week
The kefir diet includes the use of kefir and small amounts (100 to 400 grams) of permitted products.
A week's kefir diet menu:
- Kefir with no more than 1% fat;
- cooked (unsalted) poultry;
- boiled potatoes;
- low-fat cheese;
- fresh vegetables.
The main product of the diet is kefir.Drink at least 1 liter of kefir every day. The diet can be diversified by consuming the above products in small amounts.
Contraindications:
- Gastrointestinal diseases;
- Violation of the kidneys;
- pregnancy and lactation;
- be under the age of 18;
- Pancreatic disease.
fruit diet
Aside from quick weight loss, one of the features of this diet is the health benefits of fresh, juicy fruit.
The right choice of fruit in the diet helps to lose weight, 5-7 kg per week
Fruit Diet Menu:
- Apple;
- banana;
- tangerinr;
- a pineapple;
- grapefruit;
- Exotic fruit.
At the beginning of the diet, any amount of fruit is allowed to saturate the body. This is necessary to adjust eating habits. Also, diets vary according to the type of this diet.
General advice: Fruits high in carbohydrates (bananas, mangoes, pears) are best eaten before 13: 00 pm. Eat no more than 1-1. 5 kg of fresh fruit every day. Be sure to use the required amount of drinking water.
Contraindications:
- Gastrointestinal disease;
- Allergic to any fruit.
chocolate mono diet
A feature of this diet is the use of only one product - chocolate. Consume 100-150 grams of chocolate per day. Preferably with good ingredients and low sugar content. Coffee and herbal tea are allowed. No sweetener.
Contraindications:
- have diabetes, this diet is prohibited;
- liver disease;
- allergy.
grain-only diet
How to lose 5-7kg in a week, you can learn more about a single diet using grains. A feature of this diet is the dominance of a diet of various grains that form its basis.
Aside from weight loss, the benefit of a grain diet is the cleansing of the body as grains help remove toxins from the body.
The diet menu of cereals depends on the variety chosen. Ideal options for this diet are oatmeal or buckwheat. When cooking porridge, no salt, sugar, or other additives (butter, jam, honey, etc. ) should be added.
Contraindications:
- the presence of gastric and intestinal diseases;
- diabetes;
- Pregnancy and lactation.
Quick Estonian Diet
A feature of the Estonian diet is the use of only one product per day. Also, the recipes proposed for various diets are easy to prepare.
Example of an Estonian diet menu:
- 1 day. Divide boiled eggs (6 pieces) into 6 meals. Drink plenty of purified water and unsweetened herbal tea;
- Day 2 Low-fat cottage cheese (up to 1% fat) divided into 4 meals;
- On the 3rd day, boiled chicken fillet (500-600g) is divided into 5-6 meals;
- Day 4 Cook brown rice (200g dry) without salt and sugar. divided into 4 meals;
- Day 5 Cook 5-6 medium or 3 large potatoes without peeling. 1 tablet per meal;
- Day 6 apples, preferably green varieties. Take any amount throughout the day.
Contraindications:
- Menstruation;
- during pregnancy and breastfeeding;
- chronic disease.
Buckwheat Diet
The buckwheat diet is one of the most popular fast meals. Its features: budget eating, simple menu, benefits (especially when grains are steamed, not boiled).
7-Day Buckwheat Diet Menu:
- Buckwheat. It can be eaten in any quantity. Cook without salt and sugar. Or steam overnight;
- Low-fat kefir (up to 1%). You can drink up to 1 liter per day;
- Plenty of clean drinking water. You can drink 2-3 cups of unsweetened herbal tea.
Contraindications:
- pregnancy and lactation;
- chronic disease;
- Gastrointestinal disease;
- cardiovascular system problems;
- low hemoglobin;
- tumor disease;
- inflammatory process.
protein diet
This diet is especially useful for those who exercise regularly. Because protein is an essential element for building and developing muscle. A feature of protein diets is the variety of protein sources.
Example menu:
- all types of meat;
- all types of fish;
- all kinds of seafood;
- various birds;
- dairy products;
- All types of eggs.
It is best to add grains (lentils, brown rice, bulgur, couscous, buckwheat) and fresh vegetables, vegetables to your diet. Such an extensive list of allowed products will allow you to create a complete menu without putting your body at risk of ill health.
Contraindications:
- kidney disease;
- Digestive system diseases;
- being overweight;
- old age.
Japanese weekly diet
A striking feature of this diet is the absolute exclusion of dietary salt. The Japanese diet is also characterized by eating small portions of food without any harmful foods.
The Japanese diet consists of completely excluding the following foods:
- sugar;
- Alcohol;
- Salt;
- any confectionary product;
- Baked Goods.
One of the most important features of the Japanese diet is adherence to a drinking regimen. In addition to green tea (without sweeteners), drink at least 2 liters of ungassed drinking water during the day.
Contraindications:
- metabolic diseases;
- vitamin deficiency;
- chronic disease;
- Gastrointestinal disease;
- Age up to 18 years old.
egg diet
Eggs can quickly saturate the body. This is the main advantage of the egg diet, except that it is as simple as possible. In addition to eating eggs straight, the diet includes lean meats, fresh vegetables, up to 1% nonfat cheese, plenty of green tea, and unsweetened herbal teas. Meals are served three times a day with moderate portions.
An egg diet can improve blood circulation and overall health.
Contraindications:
- egg allergy;
- decrease in immunity;
- high blood cholesterol;
- hypertension.
Apple Cucumber Diet
The advantage of this diet is that the menu is simple and the required products are cheap. In addition to shedding excess pounds, an apple cucumber diet can improve health, protect the body from harmful toxins and toxins, and normalize stomach and intestinal function.
In addition to fresh cucumbers and apples, drink unsweetened tea and drink plenty of water. Apples can be roasted, stewed, and dried. This will diversify the diet.
no-dinner diet
A feature of this diet is the exclusion of dinner from the daily diet. This is similar to intermittent fasting, when you need to stick to your usual diet until 4pm, after which, drink only plain water and unsweetened herbal teas.
Eating without dinner means restricting the main diet: rejecting unhealthy foods, removing harmful foods from the menu, drinking plenty of water (water).
This effect is achieved by speeding up the metabolism, as dinner is usually the highest calorie meal, which can increase the burden on the stomach and slow down the metabolism.
Shock diet with special tea
How to Lose 5-7kg in a Week will help you to learn about the tea diet. It is based on the heavy use of tea and strict restriction of food intake.
In the tea diet, a special tea is used that contains substances that speed up metabolism and cleanse the body. This allows you to lose a few extra pounds, cleanse and heal all body systems in the shortest possible time.
A sample Swedish diet menu for effective weight loss in one week
The Swedish diet differs from other diets by reducing daily calorie intake.
How to lose weight (at least 5-7kg) in a week is easy to find by checking the approximate menu for this diet:
| day | breakfast | dinner | dinner |
| one | Buckwheat groats boiled in milk with reduced fat content (1-1. 5%) | vegetable salad with herbs; 200g no fried or grilled fish |
jacket boiled potatoes;
vegetable salad |
| 2 | Whole wheat bread;
100 grams low-fat cheese (15-20%); fresh fruits; Unsweetened green or herbal teas. |
150-200 grams fish, boiled or roasted; jacket potatoes | Greek Salad |
| 3 | cooked buckwheat;
vegetable salad |
couscous;
a boiled egg |
Low-fat cottage cheese (1-2%) |
| 4 | 2 slices of rye bread;
50 g cheese; glass of milk |
Apple juice;
100-150g grilled chicken fillet; fresh vegetable salad |
Lean portion of pork (100g), roasted or fried without oil; fresh vegetable salad;
Apple juice |
| Fives | brown rice (100g ready-made); 200ml warm milk | jacket boiled potatoes;
steamed chicken chop; 1 apple; 1 orange; green tea |
Fresh fruit salad with nonfat yogurt;
fresh strawberries |
| 6 | 1 large orange;
100g additive-free low-fat or fat-free yogurt |
200g lean meat, roasted;
1 apple; boiled potatoes |
Cooked brown rice (100g ready-made);
Fresh green vegetable salad. |
| 7 | Repeat the breakfast from the first day. | boiled potatoes; boiled chicken or pork; 200ml orange juice | green vegetable salad;
Chicken fillet; green tea |
fast weight loss diet
One of the keys to effective and rapid weight loss is maintaining your body's water balance:
- must drink clean drinking water;
- Drink at least 1. 5-2 liters of water per day;
- It should be remembered that coffee, tea (even greens and herbs), carbonated mineral water do not count. It is absolutely important to use drinking, clean water to lose weight.
Divide your water intake by:
- Before the first meal, drink a glass (200 ml) of water;
- Before each meal, 30 minutes before starting, drink a glass of water;
- Do not drink water 1-2 hours before bed to avoid swelling.
Diet Exit Rules
In order for the weight not to come back after rapid weight loss, the following rules must be followed when leaving the diet:
- Gradually introduce habitual foods and products into the diet;
- Eat the right, healthy foods for at least a week to consolidate results;
- Eat small portions, 4-5 times a day, do not skip meals;
- Observe the proportion of BJU in the diet;
- Drink 1. 5-2 liters of clean water;
- Monitor your daily calorie intake so that energy expenditure exceeds its intake.
Can I lose 5-7kg in a week without dieting?
How to lose 5-7kg in a week without dieting, the following tips will give you advice:
- increase the level of physical activity so that calorie expenditure exceeds their income;
- Drink more water, speed up metabolism, improve metabolism;
- Perform cosmetic procedures designed to warm the body and improve blood circulation: massage, body wraps, vacuum canister massage;
- move as much as possible;
- Use auxiliary weight loss: massager, weight loss belt, thermal underwear;
- Last meal no later than 1-2 hours before bedtime.
Special slimming belt
Weight loss belts can help fight overweight.
Variety:
- Vibration belt.It is characterized by the fact that, with the help of vibration, fat is broken down into a softer state that is easily excreted from the body;
- Belt with sauna effect.The effectiveness of its application is achieved through the temperature effect on the body. Burn fat by directing the action of the belt to problem areas of the body;
- combination belt. Its strength lies in the combination of thermal and massaging effects. When you use this belt, you not only burn fat, but also cleanse your body and remove harmful substances and excess fluids.
effective weight loss exercises
The most effective weight loss exercises:
- squat.The best exercise for burning fat is a variety of squats. You can do squats almost anywhere: at home, at the gym, on the street. Feet shoulder-width apart, arms bent at elbows. When squatting, it is important not to put your knees on your feet. Squat strictly at a right angle, moving your hips as much as possible;
- Run.The fat burning effect starts after 30 minutes of jogging. It is important to observe proper breathing and run for at least 45-50 minutes to see results in the future;
- plank exercise.An effective exercise during which the muscles of the whole body are working. To perform a barbell, you need to pose, kneel, and straighten, forming a straight line. Start standing at the bar from 5-10 seconds, and gradually increase the time to more than 1-2 minutes;
- lunge.An exercise as effective as the squat. For best results, you can use dumbbells and special leg weights. Take a step forward from the standing position and bend the front leg at a right angle. Return to the starting position. Do the exercise with the other leg. Do 15-25 lunges per leg, 2-3 sets;
- jump.An effective aerobic exercise designed to warm the body and improve circulation, helping to burn fat. Jumps can be anything: live, via ropes, crosses, lunges. Practice as much as you can.
This article details how to lose weight and do it in the shortest possible time. By following the above recommendations, you can lose 5-7 kg per week. With proper application of the advice, excess weight will not recur and health will not suffer from a strict diet.