Weight loss will be followed by fatigue and constant tiredness. Often there is not enough compatibility with diet and exercise. In most cases, you need to lose weight quickly. This article will explain to 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 amount of pounds 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 5-7 kg per week without harming the body, you should follow the following recommendations:
- check the health of the body to prevent possible problems;
- develop an integrated approach plan to lose weight (nutrition, exercise, other procedures);
- to compile a list of useful and necessary products;
- set a goal to lose weight. Then it will be easier to stay loyal to the regime;
- drink enough water (detailed recommendations will be given below);
- Stay positive and be motivated.
Contraindications for rapid weight loss
How to lose 5-7 kg in a week 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 possible negative consequences.
Contraindications for rapid weight loss:
- pregnancy.It is not recommended for pregnant women to follow a fast diet. This can harm not only the expectant mother, but also the child;
- lactation period.During breastfeeding, a woman needs good nutrition and no stress. Therefore, during breastfeeding, you need to forget to lose weight fast;
- presence of chronic diseases.During rapid weight loss, such diseases can escalate and worsen health;
- disruption of the menstrual cycle.A well-functioning hormonal system is an extremely important element for every woman's health. During rapid weight loss, the cycle can be disrupted, which can lead to more serious problems;
- rehabilitation period after surgery or long-term treatment.During such periods, the body needs a lot of food for rapid recovery. Therefore, rapid weight loss should be ruled out at this time.
Products to lose weight fast in a week
How to lose 5-7 kg in a week - the question arises 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 is necessary to understand that even in the case of rapid weight loss, it is necessary to maintain a balance of nutrients and trace elements to help the body and not harm it.
Foods needed in the diet:
- protein sources:lean meat (poultry, lean pork, game). High protein cereals (lentils, peas, beans); low-fat cottage cheese, cheese, eggs;
- Sources of slow carbohydrates:buckwheat, brown or unpolished rice, chopped, couscous, bulgur. These grains are a source of slow (healthy) carbohydrates, as well as enriched with beneficial micronutrients and vitamins;
- Sources of healthy fats:It is best to use fish oil capsules and flaxseed oil as a dietary supplement. They contain the necessary amount of healthy fats on a daily basis. This will help to avoid health problems by not having 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, it is extremely important to drink the required amount of water daily;
- fruits and vegetables with low glycemic index.Indicates how high the sugar is in a particular fruit (vegetable). Low carb fruits and vegetables will help your body get the vitamins and minerals it needs to lose weight fast.
Prohibited products:
- pure sugar;
- fast carbohydrates (fast food, sweet foods, pastries, chips, crackers with additives, cakes, etc. );
- mayonnaise and other purchased sauces;
- fatty meat and offal;
- Salo;
- hot and cold smoked products;
- frozen semi-finished products and canned food;
- all kinds of sausages.
This is a basic list of foods that should be included in the diet and should be eliminated.
Kefir diet for a week
Kefir diet involves the use of kefir and small amounts (from 100 to 400 g) of the permitted product.
Weekly kefir diet menu:
- kefir with a fat content not exceeding 1%;
- boiled (unsalted) poultry;
- 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 small amounts of the above products.
Contraindications:
- disorders of the stomach and intestines;
- impaired renal function;
- pregnancy and lactation;
- age up to 18 years;
- diseases of the pancreas.
fruit diet
One of the features of this diet is the benefits of fresh, juicy fruits for the body, as well as rapid weight loss.
Properly selected fruits in the diet help to lose 5-7 kg per week
Fruit Diet Menu:
- alma;
- banana;
- Orange;
- a pineapple;
- grapefruit;
- Exotic fruits.
At the beginning of the diet is allowed to consume any amount of fruit needed to saturate the body. This is necessary to adapt it to his diet. In addition, the diet varies depending on the type of diet.
General recommendations: fruits with high levels of carbohydrates (bananas, mangoes, pears) should be consumed before 13: 00. Eat more than 1-1, 5 kg of fresh fruit per day. Be sure to use the right amount of drinking water.
Contraindications:
- stomach and intestinal diseases;
- allergy to any fruit.
Chocolate mono diet
One of the features of this diet is the use of only one product - chocolate. It is necessary to consume 100-150 g of chocolate per day. Good ingredients and low sugar content are preferred. Coffee and herbal tea are allowed. There is no sweetener.
Contraindications:
- with diabetes this diet is prohibited;
- liver disease;
- allergies.
Mono diet in cereals
You can understand how to lose 5-7 kg in a week by learning more about the mono-diet based on the use of cereals. One of the features of this diet is the predominance in the diet of various cereals, which form its basis.
The advantage of the diet over grains, in addition to weight loss, is the cleansing of the body, because grains help remove toxins from the body.
The diet menu for cereals depends on the selected assortment. The ideal for such a diet would be oatmeal or buckwheat. Porridge should be cooked without salt and sugar, without other additives (butter, jam, honey, etc. ).
Contraindications:
- presence of gastric and intestinal diseases;
- diabetes;
- pregnancy and lactation.
Fast Estonian diet
One of the features of the Estonian diet is the use of only one product per day. In addition, it is easy to prepare recipes offered for different diets.
An example of an Estonian diet menu:
- 1 day. Divide boiled eggs (6 pieces) into 6 meals. Drink plenty of clean water and sugar-free herbal tea;
- Day 24 low-fat cottage cheese divided into 4 meals (fat content up to 1%);
- Day 3 Boiled chicken fillet divided into 5-6 meals (500-600g);
- Day 4 Boil unpolished rice (200 g dry) without salt and sugar. Divide into 4 meals;
- On the 5th day, boil 5-6 medium or 3 large potatoes without peeling. Eat 1 meal per meal;
- Day 6 Apples, preferably green varieties. Consume any amount during the day.
Contraindications:
- menstruation;
- During pregnancy and breastfeeding;
- chronic diseases.
Buckwheat diet
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:
- buckwheat. 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;
- large amounts of clean drinking water. You can drink 2-3 cups of herbal tea without sugar.
Contraindications:
- pregnancy and lactation;
- chronic diseases;
- stomach and intestinal diseases;
- problems with the cardiovascular system;
- low hemoglobin;
- oncological diseases;
- inflammatory processes.
protein diet
This diet is especially useful for people who do a lot of sports. Because protein is a key element for building and developing muscles. One of the features of the protein diet is the diversity of protein sources.
Sample menu:
- all kinds of meat;
- all kinds of fish;
- all kinds of seafood;
- all kinds of birds;
- dairy products;
- eggs of all kinds.
In the diet it is preferable to add 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;
- old age.
Japanese weekly diet
A distinctive feature of this diet is the complete elimination of salt from the diet. The Japanese diet is also distinguished by the small size of the food consumed and the absence of any harmful foods.
The Japanese diet involves the complete elimination of the following foods:
- sugar;
- alcohol;
- duz;
- any confectionery;
- bakery products.
One of the most important features of the Japanese diet is to follow a drinking regimen. In addition to green tea (without sweeteners), you should consume at least 2 liters of still water per day.
Contraindications:
- metabolic disease;
- avitaminosis;
- chronic diseases;
- 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, as well as being as simple as possible. In addition to direct eggs, the diet includes lean meat, fresh vegetables, up to 1% lean cottage cheese, plenty of green tea and tea based on unsweetened herbs. Meals are prepared three times a day, in medium portions.
Egg diet improves blood circulation and overall 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 this. In addition to getting rid of excess weight, the apple-cucumber diet improves well-being, frees the body from harmful toxins and toxins, normalizes the functions of the gastrointestinal tract.
Along with fresh cucumbers and apples, it is allowed to drink sugar-free tea and plenty of water. Apples can be cooked, baked, dried. This will diversify your diet.
Diet without dinner
A feature of this diet is the elimination of dinner from the daily diet. This is similar to an intermittent fast when you have to stick to your usual diet until 16: 00, after which you should drink only clean water and sugar-free herbal tea.
A diet without dinner implies restrictions on the main diet: rejection of harmful 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 highest calorie meal that loads the stomach and slows down the metabolism.
Shocking diet in a special tea
How to lose 5-7 kg in a week, tea will help you learn about the diet. It is based on the consumption of large amounts of tea and severe restrictions on food intake.
The tea diet uses a special tea that accelerates metabolism and cleanses the body. This allows you to lose a few extra pounds in the shortest possible time by cleansing and healing all body systems.
An example of a weekly Swedish diet menu for effective weight loss
The Swedish diet differs from others by reducing the daily amount of calories.
It is easy to lose weight in a week (at least 5-7 kg) by researching the approximate menu of this diet:
| Day | Breakfast | Supper | Supper |
| a | buckwheat boiled in low-fat milk (1-1, 5%) | vegetable salad with herbs; 200 g of lean fried or cooked fish |
boiled potatoes in a jacket;
vegetable salad |
| 2 | whole wheat bread;
100 g of low-fat cheese (15-20%); fresh fruits; unsweetened green or herbal tea. |
150-200 g of boiled or cooked fish; jacket potatoes | Greek salad |
| 3 | boiled buckwheat;
vegetable salad |
couscous;
a boiled egg |
low-fat cottage cheese (1-2%) |
| 4 | 2 pieces of rye bread;
50 q cheese; a glass of milk |
Apple juice;
100-150 g of cooked chicken fillet; fresh vegetable salad |
lean portion of pork (100 g), cooked or fried without fat; fresh vegetable salad;
apple juice |
| five | brown rice (100 g ready); 200 ml of warm milk | boiled potatoes in a jacket;
steamed chicken cutlet; 1 apple; 1 orange; green tea |
fresh fruit salad with nonfat yogurt;
fresh strawberries |
| 6 | 1 large orange;
100 g of low-fat or non-fat yogurt without additives |
200 g of lean meat, fried;
1 apple; boiled potatoes |
boiled unpolished rice (100 g ready);
fresh green vegetable salad. |
| 7 | repetition of breakfast on the first day. | boiled potatoes; boiled chicken or pork; 200 ml of orange juice | green vegetable salad;
chop chicken fillets; green tea |
Diet to lose weight fast
One of the keys to effective rapid weight loss is to maintain water balance in the body:
- need to drink clean, potable water;
- drink at least 1, 5-2 liters of water a day;
- It should be remembered that coffee, tea (even green and vegetable), carbonated mineral water are not counted. It is very important to use clean, clean water to lose weight.
Divide your water intake as follows:
- drink a glass (200 ml) of water before the first meal;
- for another glass of water 30 minutes before each meal;
- Do not drink water 1-2 hours before bedtime to avoid swelling.
Rules of dieting
The following rules should be followed when leaving the diet to prevent the return of weight after rapid weight loss:
- gradually include regular foods and products in the diet;
- eat a proper, healthy diet for at least a week to strengthen the result;
- eat in small portions, 4-5 times a day, without skipping meals;
- observe the BJU ratio in the diet;
- Drink 1, 5-2 liters of clean water;
- Monitor your daily calorie intake so that your energy expenditure exceeds its intake.
Is it possible to lose 5-7 kg a week without dieting?
Here are some tips to lose 5-7 kg per week without dieting:
- increase physical activity so that calorie intake exceeds their income;
- drink plenty of water to speed up metabolism and improve metabolism;
- perform cosmetic procedures aimed at warming the body and improving blood circulation: massage, body dressings, massage with vacuum vessels;
- move as much as possible;
- use aids for weight loss: masseurs, belts for weight loss, thermal underwear;
- last meal 1-2 hours before bedtime.
Special weight loss belts
Weight loss belts can help you fight excess weight.
Varieties:
- vibration belt.Its peculiarity is that with the help of vibration the fat is broken down to a softer state and is easily removed from the body;
- belt with sauna effect.The effectiveness of its application is achieved by the effect of temperature on the body. Fat is burned by directing the movement of the belt to the problem areas of the body;
- combined belt. Its advantage is the combination of thermal and massage effects. Using this belt not only burns fat, but also cleanses the body, gets rid of harmful substances and excess fluid.
Effective exercises to lose weight
The most effective exercises to lose weight:
- squat.The best exercise to burn fat is squat, which comes in many varieties. You can do squats almost anywhere: at home, in the gym, on the street. The legs are shoulder-width apart and the arms are bent at the elbows. It is important not to bring the knee to the feet while squatting. Strictly squat at a right angle, keeping the hips as far apart as possible;
- escape.The fat burning effect begins after a 30-minute slow run. It is important to observe proper breathing and run for at least 45-50 minutes to see the effects in the future;
- plank training.An effective workout that works the muscles of the whole body. To perform the bar, you need to take a pose, kneel, and then form a straight line. Start standing at the bar for 5-10 seconds, gradually increasing the time to 1-2 minutes or more;
- lungs.Equally effective exercise with squats. You can use dumbbells and special leg weights for the best effect. Take a step forward from a standing position, bend your leading leg at right angles. Return to starting position. Do the exercise with your other foot. Take 15-25 lungs on each leg, 2-3 sets;
- jumpAn effective cardio workout aimed at improving blood circulation, which helps to warm the body and burn fat. Jumping can be anything: on the spot, with a rope, diagonally, with lungs. Do the exercise as many times as possible.
This article describes in detail how to lose weight and do it as soon as possible. By following the above recommendations, you can get rid of 5-7 kg per week. With proper application of the tips, excess weight will not return and health will not suffer from strict diets.