Weight loss is a process that is both complex and fairly simple if you know the mechanism of its action. Often not enough adherence to diet and exercise. In most cases, you need to lose weight fast. This article will tell you how to lose 5-7 kg per week properly and without harm to the body.
Is it possible to lose 5-7 kg in a week?
Yes, it is possible. 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
To lose weight by 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;
- develop a plan for an integrated approach to dealing with excess weight (diet, exercise, other procedures);
- make a list of useful and necessary products;
- determine the goal of weight loss. 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 motivated.
Contraindications for rapid weight loss
How to lose weight in a week by 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 in order to minimize the possible negative consequences.
Contraindications for rapid weight loss:
- pregnancy.It is strictly not recommended to resort to fast diets for pregnant women. This can harm not only the expectant mother, but also the child;
- lactation period.During breastfeeding, a woman needs good nutrition and without stress. Therefore, during breastfeeding, you must forget about rapid weight loss;
- the presence of chronic diseases.During rapid weight loss, such diseases can enter a phase of deterioration and lead to deterioration of health;
- violation of the menstrual cycle.The good functioning of the hormonal system is an extremely important item for the health of every woman. During rapid weight loss, the cycle can be disrupted, which will lead to more serious problems;
- period of rehabilitation after surgery or long-term treatment.During such periods, the body needs a large amount of nutrients for a quick recovery. Therefore, rapid weight loss should be ruled out at this time.
Fast weight loss products in a week
How to lose weight in a week by 5-7 kg - ceases to be a question when you know which foods should be included in the diet, and which is better to get rid of forever. First of all, it is worth understanding that even during rapid weight loss you need to maintain a balance of nutrients and trace elements to help the body, not harm it.
Foods needed in the diet:
- protein sources:lean meat (poultry, lean pork, venison). High protein cereals (lentils, chickpeas, beans); low-fat cottage cheese, cheese, eggs;
- sources of slow carbohydrates:buckwheat, brown or unpolished rice, spelled, couscous, bulgur. These cereals are a source of slow (healthy) carbohydrates and are also enriched with beneficial 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 required daily amount of healthy fats. This will help avoid health problems with a deficiency 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 daily amount of water is extremely important;
- fruits and vegetables with low glycemic index.It shows how high the level of sugar in a certain fruit (vegetable) is. Fruits and vegetables with a low carbohydrate content will 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 and so on);
- mayonnaise and other purchased sauces;
- fatty meat and offal;
- Salo;
- hot and cold smoked products;
- frozen semi-finished and canned foods;
- all kinds of sausages.
This is the basic list of foods that are needed in the diet and those that should be excluded.
Kefir diet for a week
Kefir diet includes the use of kefir and a small (from 100 to 400 g) amount of permitted product.
Kefir diet menu for the week:
- kefir with a fat content not exceeding 1%;
- cooked (without salt) poultry meat;
- boiled potatoes;
- low-fat cottage 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 a small amount of the above products.
Contraindications:
- stomach and intestinal disorders;
- renal dysfunction;
- period of pregnancy and lactation;
- age up to 18 years;
- pancreatic disease.
fruit diet
The characteristic of this diet, in addition to rapid weight loss, is the benefit of fresh, juicy fruit for the body.
Properly selected fruits in the diet contribute to weight loss of 5-7 kg per week
Fruit diet menu:
- apples;
- bananas;
- oranges;
- pineapple;
- grapefruit;
- Exotic fruits.
At the beginning of the diet, it is allowed to consume any amount of fruit that is necessary to saturate the body. This is necessary for his adjustment to the diet. Furthermore, the diet varies depending on the type of this diet.
General recommendations: fruits that contain a high level of carbohydrates (bananas, mangoes, pears) are best consumed before 1 p. m. Do not eat 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;
- if you are allergic to any fruit.
Chocolate mono diet
The characteristic of this diet is the use of only one product - chocolate. It is necessary to consume 100-150 g of chocolate daily. Preferably with good composition and low sugar content. Coffee and herbal teas are allowed. No sweeteners.
Contraindications:
- in diabetes, this diet is prohibited;
- liver disease;
- allergy.
Mono diet on cereals
How to lose weight in a week by 5-7 kg, you can understand if you learn more about the mono-diet based on the use of cereals. The characteristic of this diet is the predominance in the diet of various cereals that form its basis.
The advantage of dieting on cereals, in addition to weight loss, is cleansing the body, because cereals help remove toxins from the body.
The diet menu for cereals depends on the selected variety. 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;
- period of pregnancy and lactation.
Fast Estonian diet
A characteristic of the Estonian diet is the use of only one product per day. In addition, the recipes proposed for various diets are easy to prepare.
Estonian diet menu sample:
- 1 day. Boiled eggs (6 pcs. ) Divide into 6 meals. Drink plenty of clean water and unsweetened herbal tea;
- Day 2 Low-fat cottage cheese (up to 1% fat content) divided into 4 meals;
- Day 3 Cooked chicken fillet (500-600g) divided into 5-6 meals;
- Day 4 Cook unpeeled rice (200g dry) without salt and sugar. Divide into 4 meals;
- Day 5 Boil 5-6 medium-sized potatoes or 3 large potatoes without peeling. Eat 1 piece per meal;
- Day 6 Apples, preferably green varieties. Consume in any amount during the day.
Contraindications:
- menstruation;
- During pregnancy and lactation;
- chronic diseases.
Buckwheat diet
The buckwheat diet is one of the most popular fast diets. Its characteristics: budget diet, simple menu, benefits (especially when cereals are steamed, not cooked).
Buckwheat diet menu for 7 days:
- buckwheat. It can be eaten in any quantity. Cook without salt and sugar. Or steam for the night;
- nonfat kefir (up to 1%). You can drink up to 1 liter per day;
- pure drinking water in large quantities. You can drink 2-3 cups of herbal tea without sugar.
Contraindications:
- period of pregnancy and lactation;
- chronic diseases;
- diseases of the stomach and intestines;
- problems with the cardiovascular system;
- low hemoglobin;
- oncological diseases;
- inflammatory processes.
protein diet
This diet is especially useful for those people who do a lot of sports. Because protein is a basic element for building and developing muscles. A characteristic of a protein diet is the variety of protein sources.
Example menu:
- all kinds of meat;
- all kinds of fish;
- all kinds of seafood;
- all species of birds;
- milk products;
- all kinds of eggs.
It is desirable to add to the diet cereals (lentils, brown rice, bulgur, couscous, buckwheat) and fresh vegetables, greens. Such an extensive list of permitted products will allow you to create a complete menu without exposing the body to the risk of ill health.
Contraindications:
- kidney disease;
- diseases of the digestive system;
- overweight;
- older age.
Japanese weekly diet
The peculiarity of this diet is the absolute exclusion of salt from the diet. The Japanese diet is also characterized by a small amount of consumed portions of food and the absence of any harmful food.
The Japanese diet includes the complete exclusion of the following foods:
- sugar;
- alcohol;
- salt;
- any confectionery;
- bakery products.
One of the most important characteristics of the Japanese diet is adherence to a drinking regimen. In addition to green tea (without sweeteners), it is necessary to consume at least 2 liters of non-carbonated drinking water during the day.
Contraindications:
- metabolic disease;
- avitaminosis;
- chronic diseases;
- diseases of the stomach and intestines;
- ages up to 18 years.
egg diet
Eggs can quickly saturate the body. This is the main advantage of a diet with eggs, except that it is as simple as possible. In addition to, directly, eggs, the diet includes low-fat meat, fresh vegetables, low-fat fresh cheese up to 1%, a large amount of green tea and tea based on herbs without sugar. Meals are made 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 it needs. In addition to removing excess weight, apple and cucumber diet improves well-being, rids the body of harmful toxins and toxins, normalizes the functions of the stomach and intestinal tract.
In addition to fresh cucumbers and apples, it is allowed to drink sugar-free tea, drink plenty of water. Apples can be baked, stewed, dried. This will diversify the diet.
Diet without dinner
The characteristic of this diet is the exclusion of dinner from the daily diet. This is similar to occasional fasting, when you have to stick to your usual diet until 4 pm, and after that time drink only clean water and herbal tea without sugar.
A diet without dinner implies restrictions in the main diet: rejection of unhealthy foods, removal of harmful foods from the menu, drinking plenty of fluids (water).
The effect is achieved by speeding up the metabolism, because dinner is often the most caloric meal, it burdens the stomach and slows down the metabolism.
Shock diet on special teas
How to lose weight in a week by 5-7 kg will help you learn information about the diet of tea. It is based on the use of large amounts of tea and strict restriction in food intake.
The tea diet uses a special tea that contains substances that speed up metabolism and cleanse the body. This allows you to lose a few extra pounds in the shortest possible time, after you have cleansed and healed all the body systems.
Sample Swedish diet menu for a week for effective weight loss
The Swedish diet differs from others by a reduced daily calorie intake.
How to lose weight within a week (at least 5-7 kg) is easy to learn by reviewing the framework menu of this diet:
| Dan | Breakfast | Dinner | Dinner |
| one | buckwheat semolina cooked in milk with reduced fat content (1-1, 5%) | vegetable salad with herbs; 200g of fish fried without oil or baked |
boiled potatoes;
vegetable salad |
| 2 | whole grain bread;
100 g of low-fat cheese (15-20%); fresh fruit; green or herbal tea without sugar. |
150-200 g of fish, cooked or baked; potato jackets | Greek salad |
| 3 | boiled buckwheat;
vegetable salad |
couscous;
one boiled egg |
low-fat cottage cheese (1-2%) |
| 4 | 2 pieces of rye bread;
50 g cheese; a glass of milk |
Apple juice;
100-150g roasted chicken fillet; fresh vegetable salad |
lean portion of pork (100g), roasted or fried without oil; fresh vegetable salad;
Apple juice |
| five | brown rice (100g ready-made); 200 ml of warm milk | boiled potatoes;
steamed chicken chop; 1 apple; 1 orange; green tea |
fresh fruit salad spiced with low-fat yogurt;
fresh strawberries |
| 6 | 1 large orange;
100 g of low-fat or non-fat yogurt without additives |
200 g lean meat, grilled;
1 apple; boiled potatoes |
cooked unpolished rice (100g ready-made);
fresh green vegetable salad. |
| 7 | repeat breakfast on the first day. | boiled potatoes; cooked chicken or pork; 200 ml of orange juice | green vegetable salad;
chicken fillet cutlet; green tea |
Fast weight loss diet
One of the keys to effective fast weight loss is to maintain water balance in the body:
- it is necessary to drink clean drinking water;
- drink at least 1, 5-2 liters of water a day;
- it should be borne in mind that coffee, tea (even greens and herbs), carbonated mineral water do not count. It is categorically important to use clean drinking water for weight loss.
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 bed to avoid swelling.
Rules of getting out of the diet
In order not to regain weight after rapid weight loss, you must follow the following rules when leaving the diet:
- gradually incorporate common foods and products into your diet;
- eat real, healthy foods for at least a week to consolidate the result;
- eat in small portions, 4-5 times a day, without skipping meals;
- observe 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 dieting?
How to lose weight in a week for 5-7 kg without a child, he 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 your metabolism and improve your metabolism;
- do cosmetic procedures to warm the body and improve circulation: massage, wraps, massage with vacuum vessels;
- move as much as possible;
- use weight loss aids: massagers, weight loss belts, thermal underwear;
- last meal no later than 1-2 hours before bedtime.
Special belts for weight loss
Weight loss belts can help fight excess weight.
Varieties:
- vibrating belt.Its special feature is that with the help of vibration, fat is broken down to a softer state and easily removed from the body;
- belt with sauna effect.The efficiency of its application is achieved by the temperature effect on the organism. Fat is burned by directing the action of the belt on problem areas of the body;
- combined belt. Its advantage is a combination of thermal and massage effects. Using this belt not only burns fat, but also cleanses the body, getting rid of harmful substances and excess fluid.
Effective weight loss exercises
The most effective weight loss exercises:
- squats.The best exercise for burning fat are squats with many variants. 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 is important not to move your knee over your feet. Squat strictly at right angles, moving your buttocks as much as possible;
- run. The effect of burning fat begins after 30 minutes of light running. It is important to pay attention to proper breathing and run for at least 45-50 minutes to see the effect in the future;
- board exercise.An effective exercise during which the muscles of the whole body work. To make a bar, you have to take a pose, kneeling, and then straighten up, forming a straight line. Start standing in the bar for 5-10 seconds, gradually increasing the time to 1-2 minutes or more;
- steps forward.Same effective exercise as squats. You can use dumbbells and special leg weights for the best effect. From a standing position, take a step forward, bending the leading leg at a right angle. Return to starting position. Perform the exercise with the other leg. Perform 15-25 steps on each leg, 2-3 sets;
- jumping.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, a cross, with steps. Perform the exercise as many times as possible.
How to lose weight and do it in the shortest possible time is described in detail in this article. By following the above recommendations, you can get rid of 5-7 kg per week. With proper application of advice, excess weight will not return and health will not be impaired by strict diets.