Losing weight is a process that is both complex and quite simple if you know the mechanism of its effect. 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 weight 5-7 kg per week properly and without harming the body.
Is it possible to lose 5-7 kg in one week?
Yes, that 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 losing 5-7 kg per week
To lose 5-7 kg a week without harming the body, 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 excess weight (nutrition, exercise, other procedures);
- make a list of useful and necessary products;
- determine the goal of losing weight. Then it becomes easier to stick to the regime;
- drink the required amount of water (detailed recommendations will be given below);
- stay positive and stay motivated.
Contraindications to 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 the possible contraindications.
This is necessary to minimize 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 baby;
- lactation period.During breastfeeding, a woman needs good nutrition and no stress. Therefore, at the time of breastfeeding, forget about fast weight loss;
- the presence of chronic diseases.During rapid weight loss, such diseases can enter an exacerbation stage and lead to a deterioration in health;
- violation of the menstrual cycle.A well-functioning hormone system is an extremely important element of any woman's health. During rapid weight loss, the cycle may be disrupted, 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 a quick recovery. Therefore, rapid weight loss should be ruled out at this time.
Products for fast weight loss in one week
How to lose weight in a week with 5-7 kg - it ceases to be a question when it is known which foods to include 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 and not harm it.
Foods needed in the diet:
- protein sources:lean meat (poultry, lean pork, venison). 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 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 capsules and flaxseed oil as supplements. They contain the necessary daily amount of healthy fats. This will help avoid health problems with lack of this element in the body;
- clean drinking water.It must be considered as a complete product. Water cleanses the body, speeds up the work of the stomach and intestines. Therefore, it is extremely important to drink the required daily amount of water;
- fruits and vegetables with a low glycemic index.It shows how high the level of sugar 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 that are prohibited for consumption:
- pure sugar;
- fast carbohydrates (fast food, sweet foods, cakes, chips, biscuits with additives, cakes and so on);
- mayonnaise and other sauces purchased;
- fatty meats and offal;
- Salo;
- hot and cold smoked products;
- frozen semi-finished and preserved foods;
- all types of sausages.
This is a basic list of foods that are needed in the diet and those that should be excluded.
Kefir diet for a week
The kefir diet involves the use of kefir and a small (from 100 to 400 g) amount of a permitted product.
Kefir diet menu for a week:
- kefir with a fat content not exceeding 1%;
- cooked (without salt) 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 varied by eating a small amount of the above products.
Contraindications:
- disorders of the stomach and intestines;
- violations of the kidneys;
- 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, are the benefits of fresh, juicy fruits for the body.
Properly selected fruits in the diet contribute to weight loss by 5-7 kg per week
Fruit diet menu:
- apples;
- bananas;
- oranges;
- a pineapple;
- grapefruit;
- Exotic fruit.
At the beginning of the diet, it is permissible to consume any amount of fruit needed to saturate the body. This is necessary for its adaptation to the diet regime. In addition, the diet varies depending on the type of this diet.
General recommendations: fruits with a high content of carbohydrates (bananas, mangoes, pears) are best eaten before noon. 13. 00. Eat no more than 1-1, 5 kg of fresh fruit a day. Be sure to use the required amount of drinking water.
Contraindications:
- diseases of the stomach and intestines;
- to be 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 a day. Preferably with a good composition and low sugar content. Drink coffee, herbal tea is allowed. No sweeteners.
Contraindications:
- with diabetes, this diet is forbidden;
- liver disease;
- allergy.
Mono diet on grains
How to lose weight in a week with 5-7 kg, you can understand by learning more about mono-diet based on the use of grains. A feature of this diet is the predominance in the diet of various grains that form its basis.
The benefit of a diet on grains, in addition to losing weight, is the cleansing of the body, as grains help remove toxins from the body.
The diet menu for cereals depends on the variety selected. Ideal for such a diet would be oatmeal or buckwheat. 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;
- pregnancy and lactation.
Fast Estonian diet
A characteristic of the Estonian diet is the use of only one product a day. In addition, the suggested recipes for a variety of diets are easy to prepare.
Example of Estonian diet menu:
- 1 day. Boiled eggs (6 pcs. ) Divided into 6 meals. Drink plenty of clean water and unsweetened herbal teas;
- Day 2 Low-fat cottage cheese (up to 1% fat content) divided into 4 meals;
- Day 3Cooked chicken fillet (500-600g) divided into 5-6 meals;
- Day 4Kand unpolished rice (200 g dry) without salt and sugar. Divided into 4 meals;
- Day 5 Boil 5-6 medium or 3 large potatoes without peeling. Eat 1 piece per. meal;
- Day 6Apples, preferably green varieties. Consumption in any quantity during the day.
Contraindications:
- menstruation;
- During pregnancy and lactation;
- chronic diseases.
Buckwheat diet
Buckwheat diet is one of the most popular fast diets. Its features: a budget diet, a simple menu, benefits (especially when you steam cereal, do not boil).
Buckwheat diet menu 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 a 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 do a lot of sports. Since protein is a basic element for building and developing muscle. A feature of the protein diet is the many different sources of protein.
Sample menu:
- all kinds of meat;
- all kinds of fish;
- all kinds of seafood;
- all kinds of birds;
- dairy products;
- all types of eggs.
It is preferable to add grains (lentils, brown rice, bulgur, couscous, buckwheat) and fresh vegetables, greens to the diet. Such a comprehensive list of permitted products allows you to create a complete menu without exposing the body to the risk of ill health.
Contraindications:
- kidney diseases;
- diseases of the digestive system;
- too much overweight;
- older age.
Japanese weekly diet
A characteristic feature of this diet is the absolute exclusion of salt from the diet. The Japanese diet is also characterized by the small size of food portions consumed and the absence of harmful foods.
The Japanese diet involves the complete exclusion of the following foods:
- sugar;
- alcohol;
- salt;
- any confectionery;
- bakery 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 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 biggest benefit of the egg diet, besides being as simple as possible. In addition to direct eggs, the diet includes lean meats, fresh vegetables, fat-free cottage cheese up to 1%, a large amount of green tea and tea based on herbs without sugar. Meals are made three times a day, in medium portions.
Egg 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 products required for it. In addition to getting rid of 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 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 equates to intermittent fasting when you have to stick to your usual diet until 6 p. m. 16. 00, and after that time drink only clean water and herbal tea without sugar.
A diet without dinner involves restrictions on the main diet: rejection of unhealthy foods, removal of harmful foods from the menu, drinking plenty of fluids (water).
The effect is achieved by accelerating the metabolism, as dinner is often the most calorie-rich meal, strains the stomach and slows down the metabolism.
Shock diet on special tea
How to lose weight in a week with 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 in food intake.
On a tea diet, a special tea is used, which contains substances that speed up the metabolism and cleanse the body. This allows you to lose a few extra pounds in the shortest possible time, after cleansing and healing all body systems.
A sample on the Swedish diet menu for a week for effective weight loss
The Swedish diet differs from others by its reduced daily calorie intake.
How to lose weight within a week (at least 5-7 kg) is easy to find out by researching the approximate menu for this diet:
| Day | Breakfast | Dinner | Dinner |
| one | buckwheat groats cooked in milk with reduced fat content (1-1, 5%) | vegetable salad with herbs; 200g fish fried without oil or baked |
boiled potatoes;
vegetable salad |
| 2 | wholemeal bread;
100 g low-fat cheese (15-20%); fresh fruit; green tea or herbal tea without sugar. |
150-200 g of fish, boiled or baked; jacket potatoes | 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 cheese; a glass of milk |
Apple juice;
100-150 g baked chicken fillet; a fresh vegetable salad |
lean meat of pork (100 g), baked or fried without oil; a fresh vegetable salad;
Apple juice |
| five | brown rice (100 g ready-made); 200 ml warm milk | boiled potatoes;
steamed chicken chop; 1 apple; 1 orange; green tea |
fresh fruit salad dressed with fat-free yogurt;
fresh strawberries |
| 6 | 1 large orange;
100 g low-fat or fat-free yogurt without additives |
200 g lean meat, grilled;
1 apple; boiled potatoes |
boiled unpolished rice (100 g ready-made);
fresh green vegetable salad. |
| 7 | repetition of breakfast 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 effective fast 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 must be remembered that coffee, tea (even greens and herbs), carbonated mineral water do not count. It is categorically important for weight loss to use drinking water, clean water.
Distribute 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 bedtime to avoid swelling.
Diet exit rules
In order for the weight not to return after rapid weight loss, you must be guided by the following rules when leaving the diet:
- include usual foods and products in the 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;
- observe the relationship between BJU in the diet;
- drink 1, 5-2 liters of clean water;
- monitor your daily calorie intake so that energy consumption exceeds its intake.
Is it possible to lose 5-7 kg in a week without diet?
How to lose weight in a week with 5-7 kg without dieting, the following recommendations will suggest:
- increase the level of physical activity so that the consumption of calories exceeds their income;
- drink plenty of water to speed up the metabolism and improve the metabolism;
- make cosmetic procedures aimed at warming the body and improving blood circulation: massage, body wraps, massage with vacuum jars;
- move as much as possible;
- use weight loss aids: massagers, weight loss 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 obesity.
Sort:
- vibration belt.Its peculiarity is that fat by means of vibrations is broken down into a softer state and easily removed from the body;
- belt with sauna effect.The effectiveness of its use is achieved through temperature influences on the body. Fat is burned by directing the action of the belt to problem areas in the body;
- combined belt. Its advantage lies in the combination of thermal and massage effects. When you use this belt, not only is fat burned, but the body is also cleansed, getting rid of harmful substances and excess fluid.
Effective exercises for weight loss
The most effective exercises for weight loss:
- squats.The best exercise to burn fat is squats with many variations. You can do squats almost anywhere: at home, in the gym, on the street. Feet shoulder-width apart, arms bent at elbows. When squatting, it is important not to bring your knee over your feet. Squat strictly at a right angle, moving your buttocks as far as possible;
- race.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 the effect in the future;
- plank exercise.An effective exercise in which the muscles of the whole body work. To perform the bar, take a position, kneeling and then straighten up and form a straight line. Start standing in the bar from 5-10 seconds, gradually increase the time to 1-2 minutes or more;
- outcome.The same effective exercise as squats. For the best effect, you can use dumbbells and special leg weights. From a standing position, take a step forward, bending your leading leg at a right angle. Return to starting position. Perform the exercise with the other leg. Perform 15-25 lunges on each leg, 2-3 sets;
- jump.An effective fitness exercise that aims to warm up the body and improve blood circulation, which helps burn fat. Jump can be anything: on the spot, through a rope, cross, with dropout. 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 lose 5-7 kg per week. With the proper application of advice, excess weight will not come back and health will not suffer under strict diets.