Losing weight is both a complex and a fairly simple process, if you know the mechanism of action. Often there is 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 per week correctly and without harming 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 to lose 5-7 kg per week
To lose 5-7 kg of weight per 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 getting rid of extra pounds (nutrition, exercise, other procedures);
- make a list of useful and necessary products;
- Set your weight loss goal. Then it will be easier to stick to the regime;
- for 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 will be explained in detail below. However, before embarking on the process of rapid weight loss, you need to know all possible contraindications.
This is necessary to minimize possible negative consequences.
Contraindications for rapid weight loss:
- pregnancy.It is strongly not recommended for pregnant women to resort to fast diets. This can harm not only the expectant mother, but also the child;
- breastfeeding period.During lactation, a woman does not need good nutrition and stress. Therefore, you need to forget about rapid weight loss during lactation;
- presence of chronic diseases.During rapid weight loss, such diseases can pass into the stage of exacerbation, leading to deterioration of health;
- violation of the menstrual cycle.A well-functioning hormonal system is an extremely important element for the health of every woman. During rapid weight loss, the cycle may be disrupted, which will lead to more serious problems;
- rehabilitation period after surgery or prolonged therapy.During these periods, 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 5-7 kg of weight in a week - it ceases to be a question when 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 worth understanding that even during 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 that should be 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 unpolished rice, spelt, couscous, bulgur. These cereals are sources of slow (healthy) carbohydrates, and are also enriched with useful trace elements and vitamins;
- healthy fat sources:It is best to use fish oil capsules and flaxseed oil as dietary supplements. They contain the required 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, it is extremely important to drink the required amount of water daily;
- fruits and vegetables with a low glycemic index.It indicates how high the sugar level is in a particular fruit (vegetable). Fruits and vegetables with a low carbohydrate content will help the body get the necessary vitamins and minerals during rapid weight loss.
Products prohibited to be consumed:
- pure sugar;
- fast carbohydrates (fast food, sweet treats, pastries, chips, pretzels, 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 are needed and should be excluded from the diet.
Kefir diet for a week
Kefir diet includes the use of kefir and a small amount (from 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 (unsalted) 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 eating a small amount of the above products.
Contraindications:
- stomach and intestinal disorders;
- kidney violations;
- pregnancy and lactation period;
- up to the age of 18;
- pancreatic diseases.
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 of 5-7 kg per week
Fruit Diet Menu:
- apples;
- banana;
- oranges;
- a pineapple;
- grapefruit;
- Exotic fruits.
At the beginning of the diet, it is allowed to consume any amount of fruit necessary to saturate the body. This is necessary for compliance with the diet regimen. Also, the diet varies depending on the type of this diet.
General recommendations: Fruits with a high level of carbohydrates (banana, mango, pear) should be consumed before 13 o'clock in the best way. Do not eat 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;
- Allergic to any 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. Preferably with good composition and low sugar content. It is allowed to drink coffee, herbal tea. No sweetener.
Contraindications:
- with diabetes this diet is prohibited;
- liver disease;
- allergy.
Mono diet in cereals
How to lose 5-7 kg of weight in a week, you can understand by learning more about the mono-diet based on the use of grains. A feature of this diet is the predominance in the diet of various cereals, which form its basis.
The advantage of a diet on cereals, in addition to losing weight, is cleansing the body, because cereals help to remove toxins from the body.
The dietary menu for cereals depends on the selected variety. Ideal for such a diet will be 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;
- pregnancy and lactation period.
Fast Estonian Diet
A feature of the Estonian diet is that only one product is used per day. In addition, the recommended recipes for various diets are easy to prepare.
Sample Estonian diet menu:
- 1 day. Boiled eggs (6 pieces) Divide into 6 meals. Drink plenty of pure water and unsweetened herbal tea;
- 2nd dayLow-fat cottage cheese (up to 1% fat content), divided into 4 meals;
- 3 days boiled chicken fillet (500-600g), divided into 5-6 meals;
- Day 4 Boil unpolished rice (200 g dry) without salt and sugar. Divide into 4 meals;
- Day 5 Boil 5-6 medium or 3 large potatoes without peeling them. Eat 1 piece per meal;
- Day 6Apples, preferably green varieties. Consume any amount throughout the day.
Contraindications:
- number;
- During pregnancy and lactation;
- chronic diseases.
buckwheat diet
The buckwheat diet is one of the most popular fast diets. Characteristics: a budget diet, a simple menu, benefits (especially when steaming cereals, without boiling).
7-day buckwheat diet menu:
- buckwheat. It can be eaten in any amount. 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 quantities of clean drinking water. You can drink 2-3 cups of herbal tea without sugar.
Contraindications:
- pregnancy and lactation period;
- chronic diseases;
- stomach and intestinal diseases;
- problems with the cardiovascular system;
- low hemoglobin;
- oncological diseases;
- inflammatory processes.
protein diet
This diet is especially beneficial for people who do a lot of sports. That's because protein is an essential element for building and developing muscles. A feature of the protein diet is the variety of protein sources.
Sample menu:
- any kind 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, greens to the diet. Such a large list of allowed products allows you to create a complete menu without exposing the body to the risk of unhealthy.
Contraindications:
- kidney ailments;
- diseases of the digestive system;
- too overweight;
- senile.
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 food portions consumed and the absence of any harmful foods.
The Japanese diet includes the complete exclusion of the following foods:
- Sugar;
- alcohol;
- salt;
- any confectionery product;
- bakery products.
One of the most important features of the Japanese diet is compliance with the drinking regime. In addition to green tea (without sweetener), it is necessary to consume at least 2 liters of drinking water without gas during the day.
Contraindications:
- metabolic disease;
- vitamin deficiency;
- chronic diseases;
- stomach and intestinal diseases;
- Age up to 18 years old.
egg diet
Eggs can quickly saturate the body. This is the main advantage of the egg diet, besides being as simple as possible. In addition to direct eggs, the diet includes lean meats, fresh vegetables, up to 1% fat-free cottage cheese, large amounts of green tea and unsweetened plant-based tea. Meals are served three times a day in medium portions.
The egg diet improves blood circulation and overall health.
Contraindications:
- egg allergy;
- weakened immunity;
- high blood cholesterol;
- hypertension.
apple-cucumber diet
The advantage of this diet is the simplicity of the menu and the cheapness of the products necessary for it. The apple-cucumber diet, in addition to getting rid of extra pounds, improves well-being, cleanses the body from harmful toxins and toxins, normalizes the functions of the stomach and intestines.
It is allowed to drink unsweetened tea, drink plenty of water, as well as fresh cucumbers and apples. Apples can be cooked, 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; you should continue your normal diet until 4 pm and after that time you should drink only pure 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).
Since dinner is usually the highest calorie meal, the effect is achieved by accelerating the metabolism by loading the stomach and slowing the metabolism.
Shock diet in special tea
How to lose 5-7 kg of weight per week will help you learn about the tea diet. It is based on the use of large amounts of tea and a strict restriction in 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 shed a few pounds in the shortest possible time, having cleansed and healed all body systems.
A sample Swedish diet menu for a week for effective weight loss
The Swedish diet differs from others in its reduced daily calorie intake.
It is easy to learn how to lose weight in a week (at least 5-7 kg) by studying the approximate menu of this diet:
| Day | Breakfast | Dinner | Dinner |
| one | Buckwheat groats boiled in milk with reduced fat content (1-1. 5%) | vegetable salad with herbs; 200 g lean fried or baked fish |
jacket boiled potatoes;
vegetable salad |
| 2nd | Brown bread;
100 g of low-fat cheese (15-20%); fresh fruits; unsweetened green or herbal tea. |
150-200 g of fish, boiled or baked; jacket potato | Greek salad |
| 3 | boiled buckwheat;
vegetable salad |
couscous groats;
a 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 cooked chicken fillet; fresh vegetable salad |
lean pork (100g), baked or fried without oil; fresh vegetable salad;
Apple juice |
| five | brown rice (100 g ready-made); 200 ml warm milk | jacket boiled potatoes;
steamed chicken cutlet; 1 apple; 1 orange; green tea |
fresh fruit salad flavored with nonfat yogurt;
fresh strawberries |
| 6 | 1 large orange;
100 g low-fat or fat-free yogurt without additives |
200 g of lean meat, grilled;
1 apple; boiled potatoes |
boiled unpolished rice (100 g ready-made);
Fresh green vegetable salad. |
| 7 | Repetition of the breakfast of the first day. | boiled potatoes; boiled chicken or pork; 200 ml of orange juice | green vegetable salad;
chicken fillet cutlet; green tea |
diet for fast weight loss
One of the keys to effective rapid weight loss is to maintain the 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 noted that coffee, tea (even green and herbal), carbonated mineral water does not count. Drinking for weight loss, using clean water is categorically important.
Divide your water intake as follows:
- drink a glass (200 ml) of water before the first meal;
- before each meal, drink another glass of water 30 minutes before the start;
- Do not drink water 1-2 hours before bedtime to avoid swelling.
Diet exit rules
In order for the weight not to come back after rapid weight loss, you must adhere to the following rules when leaving the diet:
- gradually introduce familiar foods and products into the diet;
- eat the right, 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;
- 1. For 5-2 liters of clean water;
- monitor your daily calorie intake so that the energy expenditure will exceed the intake.
Is it possible to lose 5-7 kilos a week without dieting?
How to lose weight 5-7 kg per week without dieting, the following recommendations will be offered:
- increase the level of physical activity so that their calorie consumption 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, body wraps, massage with vacuum jars;
- move as much as possible;
- use auxiliary means for weight loss: massagers, slimming belts, thermal underwear;
- The last meal is 1-2 hours before bedtime.
custom slimming belts
Slimming belts can help in the fight against excess weight.
Kinds:
- vibration belt.Its feature is that with the help of vibration, the fat is broken down into a softer state and easily removed from the body;
- arch with sauna effect.The effectiveness of the application is achieved by the temperature effects on the body. The movement of the belt is directed to the problem areas of the body and the fat is burned;
- combined belt. Its advantage lies in the combination of thermal and massage effects. When using this belt, not only fat is burned, but the body is also cleaned, getting rid of harmful substances and excess fluid.
Effective exercises for weight loss
The most effective exercises for weight loss:
- spat.The best exercise for burning fat is the squat, which has 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. It is important not to bring the knees over the feet when squatting. Squat strictly at a right angle, moving the hips as much as possible;
- to run. The fat burning effect starts after 30 minutes of jogging. It is important to breathe correctly and run for at least 45-50 minutes in order to see the effect in the future;
- plank exercise.An effective exercise that works all the body muscles. To perform the bar, you need to take a pose, kneel, then form a straight line. Begin to stand on the bar for 5-10 seconds, gradually increasing the time to 1-2 minutes or more;
- lungs.The same effective exercise as the squat. For best effect, you can use dumbbells and special leg weights. While standing, take a step forward by bending your front leg at a right angle. Return to the starting position. Do the exercise with the other leg. Do 2-3 sets of 15-25 lunges on each leg;
- jump.An effective cardio exercise aimed at warming the body and improving blood circulation, which helps to burn fat. Jumps can be anything: in place, from a rope, cross, with lungs. Perform the exercise as many times as possible.
How to lose weight and how to do it as soon as possible is described in detail in this article. By following the above recommendations, you can lose 5-7 kilos per week. With the correct implementation of the recommendations, excess weight will not come back and health will not suffer from strict diets.