Losing weight is a complex process and quite simple if you know the mechanism of its action. There is often not enough respect for diet and exercise. In most cases, you need to lose weight quickly. This article will tell you how to lose 5-7 kg weight per week correctly 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 it 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 need to adhere to the following recommendations:
- check the health of the body to avoid possible problems;
- draw up a plan for an integrated approach to the elimination of excess weight (nutrition, exercise, other procedures);
- make a list of useful and necessary products;
- determine the goal of losing weight. So sticking to the regimen 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 starting the process of rapid weight loss, it is necessary to know all the possible contraindications.
This is necessary to minimize the possible negative consequences.
Contraindications for rapid weight loss:
- pregnancy.Fast diets for pregnant women are strongly discouraged. This can harm not only the expectant mother, but also the baby;
- lactation period.While breastfeeding, a woman needs good nutrition and no stress. Therefore, at the time of breastfeeding, it is necessary to forget about rapid weight loss;
- the presence of chronic diseases.During rapid weight loss, such diseases can enter a phase of exacerbation and lead to deterioration in health;
- violation of the menstrual cycle.A well-functioning hormone system is an extremely important element for the health of any woman. During a rapid weight loss, the cycle can be interrupted, which will lead to more serious problems;
- rehabilitation period after surgery or long-term treatment.During such periods, the body needs a large amount of nutrients for rapid recovery. Therefore, rapid weight loss should be ruled out at this time.
Products to lose weight quickly in a week
How to lose weight in a week of 5-7 kg: ceases to be a question when you know which foods should be included in the diet and which ones are best to get rid of forever. First of all, it is worth understanding that even during rapid weight loss, it is necessary to maintain a balance of nutrients and trace elements to help the body and not harm it.
Necessary foods in the diet:
- protein sources:lean meat (poultry, lean pork, game). High protein cereals (lentils, chickpeas, beans); low-fat cottage cheese, cheese, eggs;
- sources of slow carbohydrates:buckwheat, brown or raw rice, spelled, cous cous, bulgur. These grains 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 and flaxseed oil capsules as a dietary supplement. They contain the necessary daily amount of healthy fats. This will help to avoid 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, accelerates the work of the stomach and intestines. Therefore, drinking the required daily amount of water is extremely important;
- low glycemic index fruits and vegetables.It shows how high the sugar level is in a particular fruit (vegetable). Low-carb fruits and vegetables will help the body get the vitamins and minerals it needs during rapid weight loss.
Products prohibited for consumption:
- pure sugar;
- fast carbohydrates (fast food, sweet food, pastries, chips, crackers with additives, cakes, and so on);
- purchased mayonnaise and other sauces;
- fatty meat and offal;
- Salò;
- hot and cold smoked products;
- frozen semi-finished products and canned food;
- all kinds of sausages.
This is a basic list of foods 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 (100 to 400 g) of a permitted product.
Kefir diet menu for a week:
- kefir with a fat content of not more than 1%;
- boiled poultry meat (without salt);
- 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 eating a small amount of the above products.
Contraindications:
- stomach and intestinal disorders;
- violations of the kidneys;
- period of pregnancy and lactation;
- age up to 18 years;
- diseases of the pancreas.
fruit-based diet
A feature of this diet, in addition to rapid weight loss, are the benefits for the body of fresh and juicy fruits.
Correctly selected fruits in the diet contribute to weight loss of 5-7 kg per week
Fruit Diet Menu:
- apples;
- bananas;
- oranges;
- a pineapple;
- Grape;
- Exotic fruits.
At the beginning of the diet, it is permissible to consume any amount of fruit necessary to saturate the body. This is necessary for its adaptation to the dietary regimen. Also, the diet varies depending on the type of this diet.
General recommendations: Fruits containing a high level of carbohydrates (bananas, mangoes, pears) should be consumed before 1: 00 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:
- diseases of the stomach and intestines;
- have an allergy to any fruit.
Monodieta with chocolate
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. Preferably of good composition and low sugar content. It is allowed to drink coffee, herbal teas. No sweeteners.
Contraindications:
- with diabetes, this diet is prohibited;
- liver disease;
- allergy.
Mono diet on cereals
How to lose weight in a week of 5-7 kg, you can understand by learning more about the mono-diet based on the use of cereals. A feature of this diet is the predominance in the diet of various cereals that form its basis.
The benefit of a grain-based diet, in addition to losing weight, is cleansing the body, as grains help remove toxins from the body.
The diet menu for cereals depends on the variety chosen. The ideal for such a diet would be oatmeal or buckwheat. The porridge should be cooked without salt and sugar, without other additives (butter, jam, honey and so on).
Contraindications:
- the presence of diseases of the stomach and intestines;
- diabetes;
- period of pregnancy and lactation.
Fast Estonian diet
A feature 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.
Example of Estonian diet menu:
- 1 day. Hard-boiled eggs (6 pcs. ) Divide into 6 meals. Drink plenty of pure water and unsweetened herbal teas;
- Day 2 Low fat (up to 1% fat content) ricotta divided into 4 meals;
- Day 3 Boiled chicken fillet (500-600g) divided into 5-6 meals;
- Day 4 Boil unpolished rice (200g dry) without salt and sugar. Divide into 4 meals;
- Day 5 Boil 5-6 medium or 3 large potatoes without peeling. Eat 1 piece per meal;
- Day 6 Apples, preferably green varieties. Consume in any quantity throughout the day.
Contraindications:
- Menses;
- During pregnancy and breastfeeding;
- chronic diseases.
Buckwheat diet
The Buckwheat Diet is one of the most popular fast diets. Its features: an inexpensive diet, a simple menu, benefits (especially when steaming cereals, not boiling).
Buckwheat diet menu for 7 days:
- buckwheat. It can be consumed 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 sugar-free herbal tea.
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 people who play a lot of sports. As protein is a key building block for muscle building and development. A feature of the protein diet is the variety of protein sources.
Example menu:
- all kinds 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 to the diet cereals (lentils, brown rice, bulgur, couscous, buckwheat) and fresh greens, greens. Such a large list of allowed products will allow you to create a complete menu without exposing the body to the risk of poor health.
Contraindications:
- kidney disorders;
- diseases of the digestive system;
- too 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 size of the portions of food consumed and the absence of harmful foods.
The Japanese diet provides for the complete exclusion of the following foods:
- sugar;
- alcohol;
- salt;
- any confectionery products;
- bakery products.
One of the most important characteristics of the Japanese diet is the observance of the diet. In addition to green tea (without sweeteners), it is necessary to consume at least 2 liters of drinking water without gas during the day.
Contraindications:
- metabolic disease;
- avitaminosis;
- chronic diseases;
- 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, in addition to the fact that it is as simple as possible. In addition to eggs directly, the diet includes lean meats, fresh vegetables, fat-free cottage cheese up to 1%, a large amount of green tea and sugar-free herbal tea. Meals are prepared three times a day, in medium portions.
The egg-based 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 necessary products. In addition to eliminating excess pounds, the apple-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 tea without sugar, drink a lot of water. Apples can be cooked, 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, when you need to stick to your usual diet until 4 p. m. and, after that, drink only pure water and sugar-free herbal teas.
A diet without dinner implies restrictions on the main diet: refusal of unhealthy foods, removal of harmful foods from the menu, drinking plenty of liquids (water).
The effect is achieved by speeding up the metabolism, since dinner is often the most high-calorie meal, loading the stomach and slowing the metabolism.
Shock diet with special tea
How to lose weight in a week of 5-7 kg will help you find out information about the tea diet. It is based on the use of a large amount of tea and a strict restriction on food intake.
In the tea diet, a special tea is used, which contains substances that accelerate metabolism and cleanse the body. This allows you to lose a few extra pounds in the shortest possible time, having purified and healed all body systems.
An example of a Swedish diet menu for one week for effective weight loss
The Swedish diet differs from the others in its reduced daily calorie intake.
How to lose weight in a week (at least 5-7 kg) is easy to find out by looking at the approximate menu of this diet:
| Day | Breakfast | Dinner | Dinner |
| one | buckwheat groats boiled in low-fat milk (1-1, 5%) | herb vegetable salad; 200 g of fried fish without oil or in the oven |
boiled potatoes;
vegetable salad |
| 2 | wholemeal flour bread;
100 g of low-fat cheese (15-20%); fresh fruit; green or sugar-free herbal teas. |
150-200 g of fish, boiled or baked; baked potatoes | Greek salad |
| 3 | boiled buckwheat;
vegetable salad |
couscous groats;
a hard-boiled egg |
low-fat cottage cheese (1-2%) |
| 4 | 2 pieces of rye bread;
50 g of cheese; a glass of milk |
Apple juice;
100-150 g of baked chicken fillet; a salad of fresh vegetables |
lean part of pork (100 g), baked or fried without oil; a salad of fresh vegetables;
Apple juice |
| five | brown rice (100 g ready-made); 200 ml of hot milk | boiled potatoes;
steamed chicken cutlet; 1 apple; 1 orange; green tea |
fresh fruit salad topped with low-fat yogurt;
fresh strawberries |
| 6 | 1 large orange;
100 g of low-fat or fat-free yogurt without additives |
200 g of lean meat, grilled;
1 apple; boiled potatoes |
unpolished boiled rice (100 g ready-made);
fresh vegetable salad. |
| 7 | repetition of breakfast on the first day. | boiled potatoes; boiled chicken or pork; 200 ml of orange juice | green vegetable salad;
chicken fillet chop; green tea |
Diet for fast weight loss
One of the keys to fast effective weight loss is maintaining water balance in the body:
- it is necessary to drink clean, potable 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, safe 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 bedtime to avoid swelling.
Diet exit rules
In order for weight not to return after rapid weight loss, you need to be guided by the following rules when giving up the diet:
- gradually include food and usual products in the diet;
- eat the right and healthy food 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 your energy expenditure exceeds your intake.
Is it possible to lose 5-7 kg in a week without a diet?
How to lose weight in a week of 5-7 kg without a diet, the following tips will suggest:
- increase the level of physical activity so that the consumption of calories exceeds their income;
- drink plenty of water to speed up metabolism and improve metabolism;
- carry out cosmetic procedures aimed at warming the body and improving blood circulation: massage, compresses, massage with vacuum jars;
- move as much as possible;
- use weight loss aids: massagers, slimming belts, thermal underwear;
- the last meal no later than 1-2 hours before bedtime.
Special slimming belts
Slimming belts can help in the fight against excess weight.
Variety:
- vibrating belt.Its peculiarity is that, with the help of vibration, the fat is broken down into a softer state and is easily removed from the body;
- belt with sauna effect.The effectiveness of its application is achieved through the effects of temperature on the body. Fat is burned by directing the action of the belt towards problem areas of the body;
- combined belt. Its advantage lies in the combination of spa effects and massages. When using this belt, not only fat is burned, but also the body is purified, eliminating harmful substances and excess fluids.
Effective exercises for weight loss
The most effective exercises for weight loss:
- squat.The best fat burning exercise is the squat with many varieties. 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 bring the knee above the 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 observe proper breathing and run for at least 45-50 minutes to see the effect in the future;
- table exercise.An effective exercise during which the muscles of the whole body are worked. To perform the bar, you need to take a pose, kneel, then straighten, forming a straight line. Start standing on the bar for 5-10 seconds, gradually increasing the time to 1-2 minutes or more;
- lunges.The same effective exercise as squats. For the best effect, you can use special dumbbells and weights for the legs. From a standing position, step forward, bending the main leg at a right angle. Return to the starting position. Do the exercise with the other leg. Perform 15-25 lunges on each leg, 2-3 sets;
- jump.An effective cardio exercise aimed at warming up the body and improving blood circulation, which helps burn fat. Jumps can be anything: in place, through a rope, crossed, with lunges. Do the exercise as many times as possible.
How to lose weight and do it in the shortest time possible is described in detail in this article. By following the above tips, you can get rid of 5-7 kg per week. With the correct application of the advice, excess weight will not return and health will not suffer from strict diets.