Losing weight is a process that is both complex and quite simple once you know the mechanism of its action. Often there is a lack of adherence to diet and exercise. In most cases, you need to lose weight fast. From this article you will learn how to lose 5-7 kg per week correctly and without harm to the body.
Is it possible to lose 5-7 kg in a week?
Yes, perhaps. This number of kilograms is not critical for weight loss. Therefore, it is possible to get rid of them in a short time.
General recommendations for losing 5-7 kg per week
In order to lose 5-7 kg per week without harm to 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 eliminating excess weight (diet, exercise, other procedures);
- make a list of useful and necessary products;
- Determine the goal of losing weight. Then it will be easier to stick to the regime;
- 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 5-7 kg in a week is described in detail below. However, before you start the process of rapid weight loss, you need to know all the possible contraindications.
This is necessary in order to minimize possible negative consequences.
Contraindications for rapid weight loss:
- Pregnancy.It is strongly not recommended to resort to fast diets for pregnant women. This can harm not only the mother-to-be, but also the child;
- lactation.During lactation, 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.With rapid weight loss, such diseases can go into an exacerbation stage and lead to deterioration in health;
- Violation of the menstrual cycle.A well-functioning hormonal system is an extremely important point for the health of every woman. With rapid weight loss, the cycle can be broken, which will lead to more serious problems.
- Rehabilitation period after surgery or long-term treatment.In such periods, the body needs a large amount of nutrients for a quick recovery. Therefore, rapid weight loss at this time should be ruled out.
Products for fast weight loss in a week
How to lose 5-7 kg in a week - there is no longer a question once it is known which foods should be included in the diet, and which are better to get rid of forever. First of all, it is important to understand that even with rapid weight loss, you need to maintain a balance of nutrients and trace elements in order to help the body and not harm it.
Foods needed in the diet:
- Protein Sources:lean meat (poultry, lean pork, venison). Protein-rich cereals (lentils, chickpeas, beans); low-fat cottage cheese, cheese, eggs;
- Slow Carb Sources:Buckwheat, brown or unpolished rice, spelt, couscous, bulgur. These cereals are sources of slow (healthy) carbohydrates and are also enriched with useful trace elements and vitamins;
- Sources of Healthy Fats:It is best to use fish oil capsules and flaxseed oil as a dietary supplement. They contain the daily required amount of healthy fats. This will help avoid health problems associated with a lack of this element in the body;
- pure drinking water.It should be viewed as a complete product. Water cleanses the body, accelerates the work of the stomach and intestines. Therefore, it is extremely important to drink the required daily amount of water;
- Fruits and vegetables with a low glycemic index.It indicates how high the sugar content of a certain fruit (vegetable) is. Low-carbohydrate fruits and vegetables help the body get the necessary vitamins and minerals during rapid weight loss.
Products prohibited for consumption:
- pure sugar;
- fast carbohydrates (fast food, sweet foods, pastries, chips, crackers with additives, cakes, etc. );
- mayonnaise and other store-bought sauces;
- fatty meat and offal;
- Salo;
- hot and cold smoked products;
- frozen semi-finished products and preserves;
- all types of sausage.
This is a basic list of foods that are needed in the diet and those that need to be excluded.
Kefir diet for a week
The kefir diet involves the use of kefir and a small amount (from 100 to 400 g) of an approved product.
Kefir diet menu for a week:
- kefir with a fat content of not more than 1%;
- boiled (without salt) poultry meat;
- cooked potatoes;
- low-fat cottage cheese;
- fresh vegetables.
The main product of the diet is kefir.Drink at least 1 liter of kefir every day. Diet can be diversified by consuming a small amount of the above products.
Contraindications:
- diseases of the stomach and intestines;
- kidney injuries;
- pregnancy and lactation period;
- age up to 18 years;
- Diseases of the pancreas.
fruit diet
A feature of this diet, in addition to rapid weight loss, is the benefits of fresh juicy fruits for the body.
Properly selected fruits in the diet contribute to weight loss by 5-7 kg per week
Fruit Diet Menu:
- apples;
- bananas;
- oranges;
- a pineapple;
- Grapefruit;
- Exotic fruits.
At the beginning of the diet, it is allowed to eat any amount of fruit necessary to saturate the body. This is necessary for adjustment to the diet regime. In addition, the diet varies depending on the type of this diet.
General recommendations: Fruits rich in carbohydrates (bananas, mangoes, pears) should best be eaten before 1 p. m. Eat no more than 1-1. 5 kg of fresh fruit per day. Be sure to use the required amount of drinking water.
Contraindications:
- diseases of the stomach and intestines;
- have an allergy to fruit.
Chocolate Mono Diet
A feature of this diet is the use of only one product - chocolate. It is necessary to consume 100-150 g of chocolate per day. Best with good composition and low sugar content. Drinking coffee, herbal tea is allowed. No sweeteners.
Contraindications:
- in diabetes, this diet is prohibited;
- liver disease;
- Allergy.
Cereal mono diet
How to lose 5-7 kg in a week, you will learn when you learn more about the grain-based mono-diet. A feature of this diet is the predominance of various types of cereals, which form its basis.
The advantage of a diet with grains, in addition to losing weight, is cleansing of the body, since grains help to remove toxins from the body.
The diet menu for cereals depends on the variety chosen. Oatmeal or buckwheat would be ideal for such a diet. 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;
- pregnancy and lactation period.
Fast Estonian Diet
A feature of the Estonian diet is the use of only one product per day. In addition, the recipes proposed for a variety of diets are easy to prepare.
Example of an Estonian diet menu:
- 1 day. Boiled eggs (6 pieces) Divide into 6 meals. Drink plenty of pure water and unsweetened herbal tea;
- Day 2 Low-fat cottage cheese (up to 1% fat content) divided into 4 meals;
- Day 3Cooked chicken fillet (500-600 g) divided into 5-6 meals;
- Day 4 Cook unpolished rice (200 g dry) without salt and sugar. Split into 4 meals;
- Day 55-6 medium or 3 large potatoes without peeling. Eat 1 piece per meal;
- Day 6Apples, preferably green varieties. Take in any amount throughout the day.
Contraindications:
- Menses;
- During pregnancy and lactation;
- chronic illness.
buckwheat diet
The buckwheat diet is one of the most popular fasting diets. Its characteristics: a budget diet, a simple menu, advantages (especially when steaming cereals, not when cooking).
Buckwheat diet menu for 7 days:
- buckwheat. 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 per day;
- clean drinking water in large quantities. You can drink 2-3 cups of herbal tea without sugar.
Contraindications:
- pregnancy and lactation period;
- chronic illness;
- diseases of the stomach and intestines;
- problems with the cardiovascular system;
- low hemoglobin;
- oncological diseases;
- inflammatory processes.
protein diet
This diet is particularly suitable for people who do a lot of sport. Because protein is a fundamental element for building and developing muscles. A feature of the protein diet is the variety of protein sources.
Example menu:
- all types of meat;
- all kinds of fish;
- all kinds of seafood;
- all kinds of birds;
- Dairy products;
- all kinds of eggs.
It is preferable to add cereals (lentils, brown rice, bulgur, couscous, buckwheat) and fresh vegetables and greens to the diet. Such an extensive list of allowed products allows you to create a complete menu without exposing the body to the risk of ill health.
Contraindications:
- kidney disease;
- diseases of the digestive system;
- too much overweight;
- high age.
Japanese weekly diet
A distinctive feature of this diet is the absolute exclusion of salt from the diet. The Japanese diet is also characterized by the small size of the food portions consumed and the absence of any harmful foods.
The Japanese diet involves the complete exclusion of the following foods:
- Sugar;
- Alcohol;
- Salt;
- all confectionery;
- bakery products.
One of the most important features of the Japanese diet is compliance with the drinking regime. In addition to green tea (without sweeteners), at least 2 liters of drinking water without gases must be consumed during the day.
Contraindications:
- metabolic disease;
- avitaminosis;
- chronic illness;
- diseases of the stomach and intestines;
- Age up to 18 years.
egg diet
Eggs can quickly saturate the body. This is the main advantage of the egg diet, besides the fact that it is as simple as possible. In addition to eggs, the diet includes directly lean meat, fresh vegetables, fat-free cottage cheese up to 1%, a large amount of green tea and tea based on herbs without sugar. Meals are prepared three times a day in medium portions.
Egg diet improves blood circulation and general well-being.
Contraindications:
- egg allergy;
- 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 required for it. In addition to getting rid of excess pounds, the apple-cucumber diet improves well-being, rids the body of harmful toxins and toxins, and normalizes the functions of the gastrointestinal tract.
In addition to fresh cucumbers and apples, it is allowed to drink tea without sugar, drink plenty of water. Apples can be baked, stewed, 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, where you have to stick to your usual diet until 4 p. m. , after which you only drink plain water and herbal tea without sugar.
A diet without dinner implies restrictions on the main diet: abstinence from unhealthy foods, elimination of harmful foods from the menu, drinking plenty of fluids (water).
The effect is achieved by accelerating metabolism, since dinner is often the most high-calorie meal, burdens the stomach and slows down metabolism.
Shock diet on special tea
How to lose 5-7 kg in a week will help you find information about the tea diet. It is based on the use of a large amount of tea and strict restriction of food intake.
A tea diet uses a special tea that contains substances that accelerate metabolism and cleanse the body. This way you can lose a few extra pounds in no time after cleansing and healing all body systems.
An example of a Swedish diet menu for a week for effective weight loss
The Swedish diet differs from others in its reduced daily calorie intake.
How to lose weight (at least 5-7 kg) in a week, you can easily find out by examining the approximate menu of this diet:
| the day | breakfast | Dinner | Dinner |
| a | buckwheat groats cooked in milk with reduced fat content (1-1. 5%) | vegetable salad with herbs; 200 g fish fried or baked without oil |
boiled potatoes;
vegetable salad |
| 2 | whole wheat bread;
100 g low-fat cheese (15-20%); fresh fruits; Green or herbal tea without sugar. |
150-200 g of fish, boiled or baked; boiled potatoes | Greek salad |
| 3 | boiled buckwheat;
vegetable salad |
couscous grits;
a cooked egg |
low-fat cottage cheese (1-2%) |
| 4 | 2 pieces of rye bread;
50 grams of cheese; a glass of milk |
Apple juice;
100-150 g of baked chicken fillet; a fresh vegetable salad |
lean pork (100 g), baked or fried without oil; a fresh vegetable salad;
Apple juice |
| five | brown rice (100 g ready); 200 ml warm milk | boiled potatoes;
steamed chicken cutlet; 1 apple; 1 orange; green tea |
fresh fruit salad dressed with non-fat yogurt;
fresh strawberries |
| 6 | 1 large orange;
100g low-fat or fat-free yoghurt without additives |
200 g lean meat, grilled;
1 apple; cooked potatoes |
boiled unpolished rice (100 g ready);
fresh green vegetable salad. |
| 7 | Repeat of the first day's breakfast. | cooked potatoes; boiled chicken or pork; 200 ml orange juice | green vegetable salad;
chop chicken fillet; green tea |
Diet for quick weight loss
One of the keys to effective rapid weight loss is maintaining water balance in the body:
- it is necessary to drink clean drinking water;
- drink at least 1. 5-2 liters of water per day;
- It should be remembered that coffee, tea (including green and herbal tea), carbonated mineral water do not count. It is categorically important for weight loss to use clean drinking water.
Divide your water intake as follows:
- drink a glass (200 ml) of water before the first meal;
- before each meal, 30 minutes before the start, drink another glass of water;
- Do not drink water 1-2 hours before bedtime to avoid swelling.
Diet Exit Rules
So that the weight does not return after rapid weight loss, when leaving the diet you need to be guided by the following rules:
- gradually introduce habitual foods and products into the diet;
- Eat the right, healthy foods for at least a week to cement the result.
- eat 4-5 times a day in small portions, without skipping meals;
- monitor the ratio of BJU in the diet;
- drink 1. 5-2 liters of clean water;
- Monitor your daily calorie intake so energy expenditure exceeds intake.
Is it possible to lose 5-7 kg in a week without dieting?
How to lose 5-7 kg in a week without dieting will suggest the following recommendations:
- increase the level of physical activity so that calorie consumption exceeds their income;
- drink plenty of water to speed up metabolism and improve metabolism;
- carry out cosmetic treatments aimed at warming up the body and improving blood circulation: massages, body wraps, massage with vacuum glasses;
- Move around as much as possible;
- Use weight loss tools: massagers, weight loss belts, thermal underwear;
- the last meal no later than 1-2 hours before bedtime.
Special slimming belt
Slimming belts can help in the fight against obesity.
Sorts:
- vibration belt.Its peculiarity is that with the help 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 by the effects of temperature on the body. Fat is burned by directing the action of the belt to problem areas of the body;
- Combined belt. Its advantage lies in the combination of heat and massage effects. Using this belt not only burns fat, but also cleanses the body and rids it of harmful substances and excess fluid.
Effective weight loss exercises
The most effective exercises for losing weight:
- squats.The best exercise for burning fat is the squat, with many variations. You can do squats almost anywhere: at home, in the gym, on the street. Feet shoulder-width apart, arms bent at the elbows. When squatting, it's important not to bring your knees over your feet. Squat strictly at right angles, moving the buttocks as much as possible;
- run.The fat burning effect starts after 30 minutes of slow running. It is important to take care of proper breathing and walk for at least 45-50 minutes to see the effect in the future;
- plank exercise.An effective exercise that works the muscles of the whole body. To perform the bar, you need to strike a pose, kneel, then straighten up and form a straight line. Start standing in the barre for 5-10 seconds and gradually increase the time to 1-2 minutes or more;
- lunges.The same effective exercise as squats. For the best effect, you can use dumbbells and special leg weights. From a standing position, step forward and bend your lead leg at a right angle. Back to the starting position. Do the exercise with the other leg. Perform 15-25 lunges on each leg, 2-3 sets;
- Leap.An effective cardio exercise aimed at warming up the body and improving blood circulation, which helps burn fat. Jumps can be anything: on the spot, through a rope, cross, with lunges. Do the exercise as often as possible.
This article describes in detail how you can lose weight and do it in the shortest possible time. If you follow the above recommendations, you can get rid of 5-7 kg per week. With proper application of the advice, excess weight will not come back and health will not suffer from strict diets.