Weight loss is a process that is both complex and quite simple, if you know the mechanism of its action. Often there is 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 one 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 weight loss of 5-7 kg per week
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;
- determining the goal of weight loss. Then adhering to the regime 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 with 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 possible contraindications.
This is necessary to minimize the possible negative consequences.
Contraindications for rapid weight loss:
- pregnancy.It is strongly recommended not to resort to fast diets for pregnant women. This can harm not only the expectant mother but also the child;
- breastfeeding period.During breastfeeding, a woman needs good nutrition and no stress. Therefore, during breastfeeding, you should forget about rapid weight loss;
- the presence of chronic diseases.With rapid weight loss, such diseases can progress to exacerbation and lead to deteriorating health;
- menstrual disorders.A well-functioning hormonal system is an extremely important element for the health of every woman. With 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 rapid recovery. Therefore, rapid weight loss should be ruled out at this time.
Fast weight loss products for 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 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 to help the body, 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 unpolished rice, spelled, couscous, bulgur. These cereals are sources of slow (healthy) carbohydrates and are also enriched with beneficial micronutrients and vitamins;
- sources of healthy fats:it is best to use capsules of fish oil and linseed oil as a dietary supplement. They contain the necessary daily amount of healthy fats. This will help avoid health problems with the lack of this element in the body;
- clean drinking water.It must be considered a complete product. Water purifies the body, accelerates 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.Shows how high the sugar level in a 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 foods, pastries, chips, biscuits with additives, pastries, etc. );
- mayonnaise and other purchased sauces;
- fatty meat and offal;
- Lard;
- hot and cold smoked products;
- frozen semi-finished and canned food;
- all kinds of sausages.
This is a basic list of foods needed in the diet and those that should be excluded.
Kefir diet for a week
The kefir diet includes the use of kefir and a small (100 to 400 g) amount of permitted product.
Kefir diet menu for one week:
- kefir with a fat content of not more than 1%;
- boiled (without salt) 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 varied by eating a small amount of the above products.
Contraindications:
- disorders of the stomach and intestines;
- kidney disorders;
- period of pregnancy and lactation;
- 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 of 5-7 kg per week
Fruit diet menu:
- apples;
- bananas;
- oranges;
- pineapple;
- grapefruit;
- Exotic fruits.
At the beginning of the diet is allowed to consume all kinds of fruits needed to saturate the body. This is necessary to adapt it to the diet. In addition, the diet varies depending on the type of diet.
General recommendations: fruits containing high levels of carbohydrates (bananas, mangoes, pears) are best eaten before 13 hours. Eat no more than 1-1, 5 kg of fresh fruit per day. Remember to use the right amount of drinking water.
Contraindications:
- diseases of the stomach and intestines;
- there is an allergy 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 sweeteners.
Contraindications:
- in diabetes this diet is prohibited;
- liver disease;
- alergy.
Mono diet on cereals
How to lose weight in a week by 5-7 kg, you can find out by learning more about the mono-diet based on the use of cereals. A characteristic of this diet is the predominance in the diet of various cereals that form its basis.
The advantage of a diet on cereals, in addition to weight loss, is cleansing the body, as cereals help remove toxins from the body.
The diet menu for cereals depends on the selected variety. Oatmeal or buckwheat will be ideal for such a diet. The 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 feature of the Estonian diet is the use of only one product per day. In addition, the proposed recipes for different diets are easy to prepare.
Sample menu for the Estonian diet:
- One day. Boiled eggs (6 pcs. ) Divide into 6 meals. Drink lots of clean water and unsweetened herbal tea;
- Day 2 Low fat cottage cheese (up to 1% fat), divided into 4 meals;
- Day 3 Boiled chicken fillet (500-600 g) 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. Eat 1 piece of food;
- Day 6Apples, preferably green varieties. Consume in any amount throughout 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 stewing cereals, not cooking).
Diet menu with buckwheat 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:
- 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 exercise a lot. Because protein is a key element in building and developing muscle. A characteristic of the protein diet is the variety of protein sources.
Sample menu:
- all kinds of meat;
- all types of fish;
- all kinds of seafood;
- all species 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 vegetables, vegetables. 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;
- too much overweight;
- adulthood.
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 amount of food consumed and the absence of harmful foods.
The Japanese diet includes the complete exclusion of the following foods:
- sugar;
- alcohol;
- salt;
- all kinds of confectionery;
- bakery products.
One of the most important features of the Japanese diet is the observance of the drinking regime. In addition to green tea (without sweeteners) during the day it is necessary to consume at least 2 liters of drinking water without gas.
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 being as simple as possible. In addition to direct eggs, the diet includes lean meat, fresh vegetables, low-fat cottage cheese up to 1%, large amounts of green tea and tea based on herbs without sugar. Feeding is done three times a day, in medium portions.
The egg diet improves blood circulation and general well-being.
Contraindications:
- egg allergy;
- weakened immunity;
- high blood cholesterol;
- high blood pressure.
diet with apple and cucumber
The advantage of this diet is the simplicity of the menu and the cheapness of the products needed for it. In addition to getting rid of excess weight, the diet of apple and cucumber 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 is allowed to drink tea without sugar, to 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 periodic fasting, when you have to stick to your usual diet for up to 16 hours, and then drink only clean water and herbal tea without sugar.
Diet without dinner implies restrictions in the basic 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, as dinner is often the most caloric diet, which strains the stomach and slows down the metabolism.
Shock diet of special tea
How to lose weight in a week with 5-7 kg will help you find information about the diet with 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 by cleansing and healing all body systems.
Sample menu for a Swedish diet for a week for effective weight loss
The Swedish diet differs from others in reduced daily calorie intake.
How to lose weight in a week (at least 5-7 kg) is easy to understand by looking at the approximate menu of this diet:
| day | Breakfast | Dinner | Dinner |
| one | buckwheat cooked in low-fat milk (1-1, 5%) | vegetable salad with herbs; 200 g of fish, fried without oil or baked |
boiled potatoes;
vegetable salad |
| 2 | whole grain bread;
100 g low-fat cheese (15-20%); fresh fruits; green or herbal tea without sugar. |
150-200 g of fish, boiled or baked; potatoes for a jacket | Greek salad |
| 3 | boiled buckwheat;
vegetable salad |
cous cous;
one boiled egg |
low fat cottage cheese (1-2%) |
| 4 | 2 pieces of rye bread;
50 g of cheese; a cup of milk |
Apple juice;
100-150 g roasted chicken fillet; fresh vegetable salad |
lean part of pork (100 g), roasted or fried without oil; fresh vegetable salad;
Apple juice |
| five | brown rice (100g ready); 200 ml of warm milk | boiled potatoes;
steamed chicken cutlet; 1 apple; 1 orange; green tea |
fresh fruit salad seasoned with skim yogurt;
fresh strawberries |
| 6 | 1 large orange;
100 g of low-fat or skimmed yogurt without additives |
200 g lean meat, grilled;
1 apple; boiled potatoes |
cooked unpolished rice (100g ready);
fresh green vegetable salad. |
| 7 | repeat the breakfast from the first day. | boiled potatoes; boiled chicken or pork; 200 ml of orange juice | vegetable salad;
chicken fillet steak; green tea |
Diet for fast weight loss
One of the keys to effective rapid 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 remembered that coffee, tea (even green and herbal), carbonated mineral water do not count. It is definitely important to use clean, clean water for weight loss.
Divide 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.
Rules for leaving the diet
In order not to regain weight after rapid weight loss, you should be guided by the following rules when leaving the diet:
- include regular foods and foods in your diet gradually;
- 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;
- follow 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 with 5-7 kg without a diet will offer you 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;
- do cosmetic procedures aimed at warming the body and improving blood circulation: massage, wraps, massage with vacuum jars;
- 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 overweight.
varieties:
- vibrating belt.Its peculiarity is that with the help of vibration fats are broken down to a softer state and easily removed from the body;
- belt with sauna effect.The effectiveness of its application is achieved through temperature effects on the body. Fat is burned by directing the action 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, getting rid of harmful substances and excess fluid.
Effective exercises for weight loss
The most effective exercises for weight loss:
- squats.The best exercise for burning fat are squats with many varieties. You can do squats almost anywhere: at home, in the gym, on the street. Legs shoulder-width apart, arms bent at the elbows. When squatting, it is important not to move the knee over the feet. Squat strictly at right angles, moving the buttocks as far as possible;
- run.The effect of burning fat begins after 30 minutes of slow running. It is important to follow proper breathing and run for at least 45-50 minutes to see the effect in the future;
- plank exercise.An effective exercise during which the muscles of the whole body work. To perform the barbell, you need to take a pose, kneel, then stand up, forming a straight line. Start standing in the bar for 5-10 seconds, gradually increasing the time to 1-2 minutes or more;
- attacks.The same effective exercise as squats. For the best effect you can use dumbbells and special weights for the legs. From an upright position, take a step forward by bending your leading leg at a right angle. Return to starting position. Perform the exercise with the other leg. Perform 15-25 strokes on each leg, 2-3 sets;
- jumping.Effective cardio exercise aimed at warming the body and improving blood circulation, which helps burn fat. The jumps can be any: on the spot, through a rope, crossed, with attacks. 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 the right application of the tips, excess weight will not return and health will not suffer from strict diets.