Losing weight is a complex and relatively easy process if you know the mechanism of action. Often not enough adherence to diet and exercise. In most cases, you need to lose weight quickly. This article will tell you how to lose weight by 5-7 kg a week properly and without harming the body.
Is it possible to lose 5-7 kg in a week?
Yes, maybe. This number of kilograms is not critical for weight loss. Therefore, it is possible to get rid of it in a short time.
General recommendation for losing 5-7 kg a week
To lose weight by 5-7 kg a week without harming the body, you must adhere to the following recommendations:
- check the health of the body to avoid possible problems;
- draw up a plan for an integrated approach to losing excess weight (nutrition, exercise, other procedures);
- make a list of useful and necessary products;
- determine weight loss goals. Then sticking to the regime will be easier;
- drink the required amount of water (detailed recommendations will be given below);
- stay positive and stay motivated.
Contraindications for rapid weight loss
How to lose weight in a week of 5-7 kg will be described in detail below. But, before you start the process of rapid weight loss, you need to know about all the possible contraindications.
This is necessary to minimize the possibility of negative consequences.
Contraindications for rapid weight loss:
- pregnancy.It is highly not recommended to use a fast diet for pregnant women. This can harm not only the pregnant mother, but also the child;
- lactation period.During breastfeeding, a woman needs good nutrition and no stress. Therefore, at the time of breastfeeding, you need to forget about rapid weight loss;
- the presence of chronic diseases.During rapid weight loss, such diseases can enter a more severe stage and lead to deterioration of health;
- violation of the menstrual cycle.A well -functioning hormonal system is a very important thing for every woman’s health. During rapid weight loss, the cycle can be disrupted, which will lead to more serious problems;
- recovery period after surgery or long -term treatment.During such a period, the body needs a large amount of nutrients for a speedy recovery. Therefore, rapid weight loss should be excluded at this time.
Products for rapid weight loss in a week
How to lose weight in a week by 5-7 kg-it is no longer a question when it is known which foods should be included in the diet, and which is better to get rid of forever. First of all, it should be understood that even during rapid weight loss, you need to maintain a balance of nutrients and trace elements to help the body, and not harm it.
Foods needed in the diet:
- protein source:lean meats (chicken, lean pork, game). High -protein cereals (lentils, chickpeas, beans); low -fat cottage cheese, cheese, eggs;
- slow carb sources:buckwheat, brown or unpolished rice, spelled, couscous, bulgur. These grains are a slow (healthy) source of carbohydrates, and are also enriched with useful trace elements and vitamins;
- healthy fat sources:it is best to use fish oil and flaxseed oil capsules as supplements. It contains the amount of healthy fat needed each day. This will help to prevent health problems with a lack of this element in the body;
- clean drinking water.It should be considered a complete product. Water cleanses the body, speeds up the work of the stomach and intestines. Therefore, drinking the required amount of water daily is very important;
- fruits and vegetables with low glycemic index.It shows how high the sugar level is in a particular fruit (vegetable). Fruits and vegetables with low carbohydrate content will help the body get the vitamins and minerals it needs during rapid weight loss.
Products that are forbidden to eat:
- pure sugar;
- fast carbohydrates (fast food, sweets, pastries, chips, crackers with additives, cakes, etc. );
- mayonnaise and other sauces purchased;
- fatty meats and offal;
- Salo;
- hot and cold smoke products;
- frozen semi -finished products and canned foods;
- all kinds of sausages.
This is a basic list of foods that are needed in the diet and that should be excluded.
Kefir diet for a week
The kefir diet involves the consumption of kefir and a small (from 100 to 400g) amount of product is allowed.
Kefir diet menu for a week:
- kefir with a fat content of not more than 1%;
- boiled chicken meat (without salt);
- boiled potatoes;
- low -fat cottage cheese;
- fresh vegetables.
The main product of the diet is kefir.Every day drink at least 1 liter of kefir. The diet can be varied by consuming some of the above products.
Contraindications:
- stomach and intestinal disorders;
- kidney violations;
- periods of pregnancy and lactation;
- age up to 18 years;
- pancreatic disease.
fruit diet
One feature of this diet, in addition to rapid weight loss, is the benefits of fresh and juicy fruits for the body.
Properly selected fruits in the diet contribute to weight loss of 5-7 kg per week
Fruit Diet Menu:
- Apple;
- bananas;
- orange;
- a pineapple;
- grapefruit;
- Exotic fruits.
At the beginning of the diet, it is permissible to consume any amount of fruit necessary to satiate the body. This is necessary for its adjustment to the diet regime. Furthermore, the diet varies depending on the type of diet.
General recommendation: fruits that contain high levels of carbohydrates (bananas, mangoes, pears) should be eaten before 13 pm. Eat no more than 1-1. 5 kg of fresh fruit per day. Make sure you use the required amount of drinking water.
Contraindications:
- stomach and intestinal diseases;
- have an allergy to any fruit.
The mono chocolate diet
A feature of this diet is the use of only one product - chocolate. It is necessary to take 100-150g of chocolate per day. Preferably with a good composition and low sugar content. Drinking coffee, herbal tea is allowed. No sweeteners.
Contraindications:
- with diabetes, this diet is prohibited;
- liver disease;
- allergies.
Mono diet on cereals
How to lose weight in a week by 5-7 kg, you can understand by learning more about mono-diet based on the use of cereals. This feature of the diet is a priority in the multi -grain diet that forms its basis.
The advantage of a diet on cereals, in addition to weight loss, is body cleansing, as cereals help remove toxins from the body.
The diet menu for cereals depends on the variety chosen. Ideal for such a diet is oatmeal or buckwheat. Porridge should be cooked without salt and sugar, without other additives (butter, jam, honey, etc. ).
Contraindications:
- the presence of diseases of the stomach and intestines;
- diabetes;
- periods of pregnancy and lactation.
Fast Estonian Diet
A feature of the Estonian diet is the consumption of only one product per day. In addition, the recommended recipes for various diets are easily prepared.
Example of an Estonian diet menu:
- 1 day. Boiled eggs (6 pcs. ) Divide into 6 servings. Drink plenty of pure water and sugar -free herbal tea;
- Day 2Low-fat cottage cheese (up to 1% fat content) is divided into 4 servings;
- Day 3Fillet of boiled chicken (500-600g) divided into 5-6 servings;
- Day 4 Boil unpolished rice (200g dry) without salt and sugar. Divide into 4 servings;
- Day 5Boil 5-6 medium-sized potatoes or 3 large potatoes without peeling. Eat 1 piece per serving;
- Day 6Epal, better green type. Take in any amount throughout the day.
Contraindications:
- menstruation;
- During pregnancy and lactation;
- chronic disease.
Diet room
The buckwheat diet is one of the most popular fast diets. Its features: budget diet, simple menu, benefits (especially when steaming cereals, do not boil).
7 -day buckwheat diet menu:
- soba. It can be eaten in any quantity. Cook without salt and sugar. Or steam for the night;
- low -fat kefir (up to 1%). You can drink up to 1 liter a day;
- clean drinking water in large quantities. You can drink 2-3 cups of herbal tea without sugar.
Contraindications:
- periods of pregnancy and lactation;
- chronic disease;
- stomach and intestinal diseases;
- problems with the cardiovascular system;
- low hemoglobin;
- oncological diseases;
- inflammatory process.
diet protein
This diet is especially useful for those who do a lot of sports. Because protein is a basic element for building and developing muscle. One feature of a protein diet is the diversity of protein sources.
Example menu:
- all kinds of meat;
- all kinds of fish;
- all kinds of seafood;
- all kinds of birds;
- dairy product;
- all kinds of eggs.
It is better to add whole grains (lentils, brown rice, bulgur, couscous, buckwheat) and fresh vegetables, greens into the diet. Such an extensive list of permitted products will allow you to create a complete menu without exposing the body to ill health risks.
Contraindications:
- kidney disease;
- diseases of the digestive system;
- too much overweight;
- old age.
Japanese weekly diet
A distinctive feature of this diet is the absolute exclusion of salt from the diet. The Japanese diet is also distinguished by the small portion size of food consumed and the absence of any harmful foods.
The Japanese diet involves the complete exclusion of the following foods:
- sugar;
- alcohol;
- salt;
- any confectionery products;
- Bakery products.
One of the most important features of the Japanese diet is adherence to a drinking regimen. In addition to green tea (without sweeteners), it is necessary to take at least 2 liters of drinking water without gas during the day.
Contraindications:
- metabolic diseases;
- avitaminosis;
- chronic disease;
- stomach and intestinal diseases;
- age up to 18 years.
egg diet
Eggs can saturate the body quickly. This is the main advantage of the egg diet, besides the fact that it is as simple as possible. In addition, directly, eggs, the diet includes lean meat, fresh vegetables, lean cottage cheese up to 1%, a large amount of green tea and herbal tea without sugar. Meals are made three times a day, in moderate portions.
The egg diet improves blood circulation and overall well -being.
Contraindications:
- egg allergies;
- weakened immunity;
- high blood cholesterol;
- high blood pressure.
apple-cucumber diet
The advantage of this diet is the simplicity of the menu and the cheapness of the products needed for it. In addition to losing excess weight, apple-cucumber diet improves well-being, frees the body from toxins and harmful toxins, normalizes the function of the stomach and intestinal tract.
In addition to fresh cucumbers and apples, it is permissible to drink tea without sugar, drink plenty of water. Apples can be baked, boiled, dried. This will diversify the diet.
Diet without dinner
A feature of this diet is the exclusion of dinner from the daily diet. This is similar to intermittent fasting, when you have to stick to your regular diet until 4pm, and after that, drink only pure water and sugar-free herbal tea.
A diet without dinner implies restrictions on the main diet: rejection of unhealthy foods, removal of harmful foods from the menu, drinking lots of fluids (water).
The effect is achieved by speeding up the metabolism, as dinner is often the highest calorie meal, loading the stomach and slowing down the metabolism.
Surprise diet on special tea
How to lose weight in a week of 5-7kg will help you find out information about the tea diet. It is based on the consumption of large amounts of tea and strict restrictions in food intake.
On the tea diet, special teas are used, which contain substances that speed up metabolism and cleanse the body. This allows you to lose a few extra pounds in the shortest possible time, having cleansed and healed all body systems.
Example of a Swedish diet menu for a week for effective weight loss
The Swedish diet differs from the others in the reduction of its daily caloric intake.
How to lose weight in a week (at least 5-7 kg) is easy to know by examining the estimates of this diet menu:
| Hari | Breakfast | dinner | dinner |
| one | buckwheat boiled in milk with a reduced fat content (1-1. 5%) | vegetable salad with herbs; 200g of fish fried without oil or roasted |
jacket boiled potatoes;
vegetable salad |
| 2 | Wheat bread;
100g of low-fat cheese (15-20%); fresh fruits; green tea or herbs without sugar. |
150-200g fish, boiled or roasted; jacket potatoes | Greek salad |
| 3 | soba rebus;
vegetable salad |
couscous groats;
a boiled egg |
low-fat cottage cheese (1-2%) |
| 4 | 2 slices of rye bread;
50g cheese; a glass of milk |
Apple juice;
100-150g grilled chicken fillet; fresh vegetable salad |
lean pork portions (100g), roasted or fried without oil; fresh vegetable salad;
Apple juice |
| five | brown rice (100g ready); 200ml of warm milk | jacket boiled potatoes;
cut steamed chicken; 1 apple; 1 orange; green tea |
fresh fruit salad wrapped in nonfat yogurt;
fresh strawberries |
| 6 | 1 large orange;
100g of low -fat or fat -free yogurt without additives |
200g lean meat, grilled;
1 apple; boiled potatoes |
unpolished boiled rice (100g ready);
fresh green vegetable salad. |
| 7 | repetition of breakfast the first day. | boiled potatoes; boiled chicken or pork; 200ml orange juice | green vegetable salad;
chopped chicken fillet; green tea |
Diet for rapid weight loss
One of the keys to effective weight loss is maintaining water balance in the body:
- it is necessary to drink clean water, drink;
- drink at least 1. 5-2 liters of water a day;
- it should be remembered that coffee, tea (even green and herbal), carbonated mineral water do not count. It is very important for weight loss to use drinking, clean water.
Divide your water intake as follows:
- before the first meal, drink a glass (200 ml) of water;
- before each meal, 30 minutes before the start, drink another glass of water;
- do not drink water 1-2 hours before bed to avoid swelling.
Rules out of the diet
So that the weight does not return after rapid weight loss, you must be guided by the following rules when leaving the diet:
- include common foods and products in the diet gradually;
- eat proper and healthy foods for at least a week to consolidate the results;
- eat in small portions, 4-5 times a day, without skipping meals;
- note the ratio 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.
Is it possible to lose 5-7 kg in a week without a diet?
How to lose weight in a week by 5-7 kg without dieting, the following recommendations will suggest:
- increase the level of physical activity so that calorie consumption exceeds their income;
- drink plenty of water to speed up metabolism and increase metabolism;
- perform cosmetic procedures aimed at warming the body and improving blood circulation: massage, body wrap, massage with a vacuum jar;
- move as much as possible;
- use aids to lose weight: masseurs, weight loss belts, thermal underwear;
- last meal no later than 1-2 hours before bedtime.
Special slimming belt
Slimming belts can help in the fight against excess weight.
Variety:
- vibration belt.The peculiarity is that, with the aid of vibration, fat is broken down into a softer state and easily removed from the body;
- belt with sauna effect.The effectiveness of its use is achieved through the effect of temperature on the body. Fat is burned by directing the action of the belt to problem areas of the body;
- combined belt. The advantage lies in the combination of thermal and massage effects. When using this belt, not only is fat burned, but the body is also cleansed, getting rid of harmful substances and excess fluids.
Effective exercise for weight loss
The most effective exercises for weight loss:
- squat.The best exercise to burn fat is squatting with various types. You can do squats almost anywhere: at home, at the gym, on the street. Legs open shoulder -width apart, arms bent at elbows. When squatting, it is important not to bring the knees over the feet. Squat tightly at right angles, moving the buttocks as far as possible;
- run.The fat burning effect begins after 30 minutes of slow walking. It is important to observe proper breathing and walk for at least 45-50 minutes to see the effects in the future;
- board exercise.An effective exercise where the muscles of the whole body function. To do the bar, you need to take a pose, kneel, then straighten, forming a straight line. Start standing on the bar from 5-10 seconds, gradually increasing the time to 1-2 minutes or so;
- lunges.The same effective exercise as squatting. For best effect, you can use dumbbells and special leg weights. From a standing position, take a step forward, bending your main leg at a right angle. Return to starting position. Do the exercise with the other leg. Perform 15-25 lunges on each leg, 2-3 sets;
- jump.Effective cardio exercise aims to warm up the body and improve blood circulation, which helps burn fat. Jumps can be anything: on the scene, through ropes, crosses, with lunges. Do the exercise as much as possible.
How to lose weight and do it in the shortest possible time is described in detail in this article. By following the recommendations above, you can get rid of 5-7 kg a week. With the use of proper advice, excess weight will not return and health will not suffer from a strict diet.