Weight loss is a process that is both complex and quite simple if you know how it works. Often do not fully adhere to diet and exercise. In most cases, you need to lose weight quickly. This article will tell you how to lose weight 5-7 kg 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 important for weight loss. So it is possible to get rid of them in no time.
General recommendation to lose 5-7 kg per week
To lose weight 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 troubles;
- outline a plan for an integrated approach to getting rid of excess weight (nutrition, exercise, other procedures);
- make a list of useful and necessary products;
- Set weight loss goals. Then it will be easier to stick with the regime;
- drink the necessary amount of water (detailed recommendations are given below);
- Always positive and always motivated.
Contraindications for rapid weight loss
How to lose weight in 1 week from 5-7 kg will be described in detail below. However, before starting the process of accelerated weight loss, you need to know about all the contraindications.
This is necessary to minimize possible negative consequences.
Contraindications for rapid weight loss:
- pregnancy.It's really not recommended to apply fast diets to pregnant women. This can harm not only the expectant mother, but also the child;
- lactation period.During breastfeeding, a woman needs to have good nutrition and not be stressed. Therefore, during lactation, you need to forget about rapid weight loss;
- presence of chronic diseases.In the process of rapid weight loss, these diseases can progress to a more severe stage and lead to a decline in health;
- violation of the menstrual cycle.A well-functioning hormonal system is an extremely important baggage for every woman's health. During 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 to recover quickly. Therefore, rapid weight loss should be ruled out at this point.
Products to lose weight fast in 1 week
How to lose 5-7 kg in a week - it is no longer a question of knowing which foods should be included in the diet and which are better to permanently eliminate. First of all, it should be understood that even during rapid weight loss, you need to maintain a balance of nutrients and trace elements to help the body, and not harm it.
Essential foods in the diet:
- Protein source:lean meat (poultry, lean pork, game). Protein-rich cereals (lentils, chickpeas, beans); cottage cheese, cottage cheese, low-fat eggs;
- Slow carbohydrate sources:buckwheat, brown or unpolished rice, spelled, couscous, bulgur. These cereals are a slow source of (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 functional food. They contain the daily required amount of healthy fats. This will help avoid health problems caused by lack of this element in the body;
- Clean drinking water.It should be considered a finished product. Water cleanses the body, speeds up the work of the stomach and intestines. Therefore, it is extremely important to drink the necessary amount of water daily;
- fruits and vegetables have a low glycemic index.It shows the level of sugar in a particular fruit (vegetable). Vegetables and fruits with low carbohydrate content will help the body get enough vitamins and minerals needed in the process of rapid weight loss.
Prohibited products:
- pure sugar;
- fast carbohydrates (fast food, sweet food, cakes, chips, crackers with additives, cakes, etc. );
- mayonnaise and other purchased sauces;
- fatty meats and offal;
- Salo;
- hot and cold smoked products;
- frozen semi-finished products and canned goods;
- all kinds of sausages.
This is a basic list of foods that should be included 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 amount (from 100 to 400g) of one product.
Kefir diet menu for a week:
- kefir with a fat content of not more than 1%;
- boiled poultry meat (unsalted);
- boiled potatoes;
- low-fat cheese;
- fresh vegetable.
The main product of the diet is kefir.Drink at least 1 liter of kefir per day. You can diversify your diet by eating small amounts of these products.
Contraindications:
- stomach and intestinal disorders;
- violation of the kidney;
- pregnancy and lactation;
- age up to 18 years old;
- disease of the pancreas.
fruit diet
A feature of this diet, in addition to the rapid weight loss effect, is the benefit of fresh fruits to the body.
Properly selected fruits in the diet contribute to weight loss of 5-7 kg per week
Fruit diet menu:
- Apple;
- banana;
- oranges;
- pineapple;
- grapefruit;
- Exotic fruit.
At the beginning of the diet, you are allowed to consume any amount of fruit necessary for satiation of the body. This is necessary to adjust the diet. Furthermore, the diet varies depending on this type of diet.
General recommendation: fruits that are high in carbohydrates (banana, mango, pear) are best consumed before 1pm. Eat no more than 1-1. 5 kg of fresh fruit per day. Make sure to use the required amount of drinking water.
Contraindications:
- diseases of the stomach and intestines;
- are allergic to any type of fruit.
Single Chocolate Diet
A feature of this diet is the use of only one product - chocolate. It is necessary to consume 100-150g of chocolate per day. It is better to have good ingredients and low sugar content. Coffee and herbal tea are allowed. No sweeteners.
Contraindications:
- with diabetes, this diet is prohibited;
- liver failure;
- allergy.
Single grain diet
How to lose weight in a week 5-7 kg, you can understand by learning more about a single diet based on the use of cereals. A feature of this diet is the predominance in the diet of various grains that make up its basis.
The advantage of a grain-based diet, in addition to weight loss, is also to purify the body, because grains help eliminate toxins from the body.
The dietary menu for cereals depends on the selected variety. 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:
- the presence of diseases of the stomach and intestines;
- Diabetes;
- pregnancy and lactation period.
The Estonian Fast Diet
A feature of the Estonian diet is to use only one product per day. In addition, the suggested recipes for various diets are easy to prepare.
Sample Estonian diet menu:
- 1 day. Boiled eggs (6 pcs. ) Divide into 6 meals. Drink plenty of purified water and unsweetened herbal tea;
- Day 2 Low-fat cottage cheese (fat content up to 1%) divided into 4 meals;
- Day 3 Boiled chicken fillet (500-600g) divided 5-6 meals;
- Day 4 Boil plain rice (200g dry), without salt and sugar. Divide into 4 meals;
- Day 5 Boil 5-6 medium potatoes or 3 large potatoes without peeling. Eat 1 piece per meal;
- Day 6Apples, preferably green varieties. Consume in any amount throughout the day.
Contraindications:
- period;
- During pregnancy and lactation;
- Chronic diseases.
Buckwheat diet
The buckwheat diet is one of the most popular fast diets. Its features: a popular diet, a simple menu, the benefits (especially when steaming cereal, not boiling).
Diet menu from buckwheat for 7 days:
- buckwheat. It can be eaten in any quantity. Cook without salt and sugar. Or sauna overnight;
- 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 unsweetened herbal tea.
Contraindications:
- pregnancy and lactation;
- Chronic diseases;
- diseases of the stomach and intestines;
- problems with the cardiovascular system;
- low hemoglobin;
- cancer;
- inflammatory processes.
protein diet
This diet is especially helpful for people who play a lot of sports. Because protein is the foundation for building and developing muscle. One feature of the protein diet is the variety of protein sources.
Sample 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 better to add whole grains (lentils, brown rice, bulgur, couscous, buckwheat) and fresh, green vegetables to the diet. Such a wide list of permitted products will allow you to create a complete menu without putting the body at risk of poor health.
Contraindications:
- kidney disease;
- diseases of the digestive system;
- being overweight too much;
- advanced age.
Weekly Japanese 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 portion of food consumed and the absence of any harmful foods.
The Japanese diet includes the complete exclusion of the following foods:
- road;
- alcohol;
- Salt;
- any confectionery products;
- bread products.
One of the most important features of the Japanese diet is adherence to the 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;
- nutritional disorders;
- 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, besides the fact that it is as simple as possible. In addition to eggs, directly, the diet includes lean meat, fresh vegetables, up to 1% fat-free cheese, large amounts of green and herbal teas without sugar. Meals are taken three times a day, in moderate portions.
The egg-based diet improves blood circulation and overall health.
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 cheap price of the products needed for it. In addition to getting rid of excess weight, the apple-cucumber diet improves health, frees the body from harmful toxins and toxins, normalizes the functions of the stomach and intestines.
In addition to fresh cucumbers and apples, it is allowed to drink unsweetened tea, drink plenty of water. Apples can be baked, stewed, or 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, where you need to stick to your usual diet until 4 p. m. and after that, only drink pure water and unsweetened herbal tea.
The no-dinner diet implies restrictions on the main diet: refuse unhealthy foods, remove harmful foods from the menu, drink plenty of fluids (water).
The effect is achieved by accelerating the metabolism, since dinner is usually the most calorie-dense meal, putting a load on the stomach and slowing down the metabolism.
Shock diet with special tea
How to lose weight in 1 week from 5-7kg will learn with you information about the tea diet. It is based on the use of large amounts of tea and strict restriction of food intake.
In the tea diet, a special tea is used, which contains substances that speed up metabolism and cleanse the body. This allows you to lose a few extra pounds in the shortest possible time, helping to cleanse and heal all body systems.
Sample Swedish diet menu for a week for effective weight loss
The Swedish diet differs from other diets in reducing daily calorie intake.
You can easily find out how to lose weight within a week (at least 5-7 kg) by looking at the approximate menu of this diet:
| Day | Breakfast | Dinner | Dinner |
| one | buckwheat boiled in milk with reduced fat content (1-1. 5%) | vegetable salad with herbs; 200g fried or grilled fish |
boiled potatoes;
Vegetable salad |
| 2 | whole wheat bread;
100g low-fat cottage cheese (15-20%); fresh fruit; unsweetened green tea or herbal tea. |
150-200g fish, boiled or grilled; jacket potato | Greek salad |
| 3 | boiled buckwheat;
Vegetable salad |
thick sheet;
a boiled egg |
low-fat cheese (1-2%) |
| 4 | 2 pieces of rye bread;
50g cheese; a glass of milk |
Apple juice;
100-150g grilled chicken fillet; fresh vegetable salad |
lean portion of pork (100g), grilled or fried without oil; a salad of fresh vegetables;
Apple juice |
| five | brown rice (100g ready-made); 200ml warm milk | boiled potatoes;
steamed chicken cutlet; 1 apple; 1 orange; tea |
fresh fruit salad mixed with fat-free yogurt;
fresh strawberries |
| 6 | 1 large orange;
100g low-fat or fat-free yogurt with no additives |
200g lean ground meat;
1 apple; boiled potatoes |
unwashed rice (100g cooked) boiled;
fresh greens salad. |
| 7 | repetition of the first day's breakfast. | boiled potatoes; boiled chicken or pork; 200ml orange juice | green salad;
chopped chicken fillet; tea |
Diet to lose weight fast
One of the keys to losing weight quickly and effectively is to maintain the water balance in the body:
- need to drink clean, potable water;
- drink at least 1. 5-2 liters of water per day;
- Remember that coffee, tea (even green and herbal tea), carbonated mineral water do not count. The most important thing is to use clean water to lose weight.
Divide your water intake as follows:
- before the first meal, drink a glass (200 ml) of water;
- before each meal, 30 minutes before starting, drink another glass of water;
- Do not drink water 1-2 hours before sleeping to avoid swelling.
Rules to get out of the diet
In order for the weight not to return after rapid weight loss, you must be guided by the following rules when leaving the diet:
- gradually introduce foods and products of habit into the diet;
- eat consistent healthy foods for at least a week to consolidate results;
- eat in small portions, 4-5 times a day, do not skip meals;
- observe the proportion of BJU in the diet;
- drink 1. 5-2 liters of clean water;
- Track your daily calorie intake so that energy consumed exceeds intake.
Is it possible to lose 5-7 kg in a week without dieting?
How to lose 5-7 kg in a week without dieting, the following suggestions will suggest you:
- increase the level of physical activity so that the amount of calories consumed exceeds their income;
- drink lots of water to speed up metabolism and improve metabolism;
- doing cosmetic procedures to heat up the body and improve blood circulation: massage, body wrap, massage with a vacuum flask;
- move as much as possible;
- using weight loss aids: massagers, weight loss belts, thermal underwear;
- Last meal at the latest 1-2 hours before going to bed.
Special slimming belt
Slimming belts can help fight excess weight.
Level:
- vibration belt.Its special feature is that, with the help of vibration, fat is broken down to a softer state and easily eliminated from the body;
- belt with steam effect.The effect of its application is achieved through the effect of temperature on the body. Fat is burned by directing the action of the belt to problem areas of the body;
- combination belt. Its advantage lies in the combination of thermal impact and massage. When using this belt, not only is fat burned, but the body is also purified, eliminating harmful substances and excess fluid.
Effective weight loss exercises
The most effective exercises for weight loss:
- squat.The best exercise for burning fat is the squat with multiple variations. You can do squats almost anywhere: at home, in the gym, on the street. Place feet shoulder-width apart, arms bent at elbows. When squatting, it's important not to bring your knees over your feet. Squat at a right angle, moving the buttocks as far as possible;
- run.The fat-burning effect begins after 30 minutes of slow running. It is important to observe proper breathing and run for at least 45-50 minutes to see future results;
- plank exercises.An effective exercise in which the muscles of the entire body work. To perform the barbell, you need to do a kneeling position, then stand up straight, forming a straight line. Start standing in the bar for 5-10 seconds, gradually increasing the time to 1-2 minutes or more;
- tumultuous.Effective exercises are similar to squats. For best results, you can use specialized barbells and dumbbells. From a standing position, take a step forward, bending your lead leg at a right angle. Return to original position. Perform the exercise with the other leg. Perform 15-25 swings on each leg, 2-3 times;
- leap.An effective cardiovascular exercise that warms up the body and improves blood circulation, helping to burn fat. Jumping can be anything: in place, through the rope, crossed, with a swing. Do 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 lose 5-7 kg per week. With the correct application of advice, excess weight will not return and health will not be subject to strict diets.