Losing weight is a process that is both complex and quite simple if you know the mechanism of its action. Often, diet and exercise are not sufficiently adhered to. In most cases, you need to lose weight quickly. This article will tell you how to lose weight from 5 to 7 kg per week correctly and without harm to the body.
Is it possible to lose 5-7 kg in a week?
Yes it's 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 to 7 kg per week
In order to lose weight by 5-7 kg per week without harm to the body, you should adhere to the following recommendations:
- check the health of the body to avoid possible problems;
- develop an integrated approach plan to get rid of excess weight (nutrition, exercise, other procedures);
- make a list of useful and necessary products;
- determine the goal of losing weight. It will then be easier to stick to the diet;
- 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 by 5-7 kg will be described in detail below. But, before starting the process of rapid weight loss, you need to know about all possible contraindications.
This is necessary in order to minimize possible negative consequences.
Contraindications for rapid weight loss:
- pregnancy.It is strongly discouraged to resort to fast diets for pregnant women. This can harm not only the future mother, but also the child;
- lactation period.During lactation, a woman needs good nutrition and no stress. Therefore, at the time of breastfeeding, you need to forget about rapid weight loss.
- the presence of chronic diseases.During rapid weight loss, these diseases can worsen and lead to deterioration of health.
- violation of the menstrual cycle.A well-functioning hormonal system is extremely important for the health of every woman. During rapid weight loss, the cycle can be disturbed, which will lead to more serious problems.
- rehabilitation period after surgery or long-term treatment.During these periods, the body needs a large amount of nutrients for rapid recovery. Therefore, rapid weight loss should be ruled out for the time being.
Products for rapid weight loss in a week
How to lose weight in a week from 5 to 7 kg - it ceases to be a question when you know which foods should be included in the diet, and which ones are better to get rid of forever. First of all, it should be understood 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.
Necessary foods in the diet:
- protein sources:lean meat (poultry, lean pork, game meat). Protein-rich 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 useful trace elements and vitamins;
- sources of healthy fats:it is best to use fish oil capsules and flaxseed oil as a dietary supplement. 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, speeds up the work of the stomach and intestines. Therefore, drinking the required daily amount of water is extremely important;
- low glycemic index fruits and vegetables.It shows how high the sugar level is in a particular fruit (vegetable). Low carb fruits and vegetables will help the body get the vitamins and minerals needed for rapid weight loss.
Products prohibited for consumption:
- pure sugar;
- fast carbohydrates (fast food, sugary 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 foods;
- all kinds of sausages.
This is a basic list of foods necessary for the diet and those that should be excluded.
Kefir diet for a week
The kefir diet involves 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 poultry meat (without salt);
- boiled potatoes;
- low-fat cottage cheese;
- fresh vegetables.
The main product of the diet is kefir.Every day, drink at least 1 liter of kefir. The diet can be diversified by consuming a small amount of the above products.
Contraindications:
- stomach and intestinal disorders;
- violations of the kidneys;
- period of pregnancy and lactation;
- age up to 18 years;
- pancreatic diseases.
fruit diet
A feature of this diet, in addition to rapid weight loss, is the benefits of fresh and 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 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 its adaptation to the diet. In addition, the diet varies depending on the type of this diet.
General recommendations: fruits containing a high rate of carbohydrates (bananas, mangoes, pears) should preferably be eaten before 1 p. m. Do not eat more than 1-1. 5 kg of fresh fruit per day. Be sure to use the required amount of potable water.
Contraindications:
- stomach and intestinal diseases;
- be allergic to any fruit.
Chocolate Mono-Diet
A feature of this diet is the use of only one product - chocolate. You should consume 100-150g of chocolate per day. Preferably with a good composition and a low sugar content. Drinking coffee, herbal tea is allowed. No sweeteners.
Contraindications:
- with diabetes, this diet is prohibited;
- liver disease;
- allergy.
Cereal mono diet
How to lose weight in a week by 5-7 kg, you can understand by learning more about the mono-diet based on the use of cereals. A feature of this diet is the predominance in the diet of various cereals, which form its basis.
The benefit of a cereal-based diet, in addition to losing weight, is cleansing the body, since cereals help eliminate toxins from the body.
The diet menu for cereals depends on the chosen 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;
- 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 recipes offered for a variety of diets are easy to prepare.
Sample Estonian diet menu:
- One day. Boiled eggs (6 pcs. ) Divide into 6 meals. Drink plenty of pure water and unsweetened herbal tea;
- Day 2Low-fat cottage cheese (up to 1% fat) divided into 4 meals;
- Day 3Boiled chicken fillet (500-600g) divided into 5-6 meals;
- Day 4 Boil unpolished rice (200g dry) without salt or sugar. Divide into 4 meals;
- Day 5 Boil 5-6 medium potatoes or 3 large potatoes without peeling them. Eat 1 piece per meal;
- Day 6Apples, preferably green varieties. Consume in any amount throughout the day.
Contraindications:
- rules;
- During pregnancy and lactation;
- chronic diseases.
Buckwheat diet
The buckwheat diet is one of the most popular fast diets. Its features: an economical diet, a simple menu, advantages (especially when steaming cereals, not boiling).
Buckwheat diet menu for 7 days:
- buckwheat. It can be consumed in any quantity. Cook without salt or sugar. Or steam for the night;
- low-fat kefir (up to 1%). You can drink up to 1 liter per day;
- plenty of clean drinking water. You can drink 2-3 cups of unsweetened herbal tea.
Contraindications:
- period of 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. Since protein is a fundamental element for the construction and development of muscles. A feature of the protein diet is the variety of protein sources.
Sample menu:
- all types of meat;
- all types of fish;
- all types of seafood;
- all kinds of birds;
- dairy products;
- all types of eggs.
It is better to add cereals (lentils, brown rice, bulgur, couscous, buckwheat) and fresh vegetables, greens to the diet. Such a list of permitted products will allow you to create a whole menu without exposing the body to the risk of ill health.
Contraindications:
- kidney ailments;
- diseases of the digestive system;
- too much overweight;
- advanced age.
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 food portions consumed and the absence of any harmful foods.
The Japanese diet involves the complete exclusion of the following foods:
- sugar;
- alcohol;
- salt;
- all confectionery products;
- bakery products.
One of the most important features of the Japanese diet is adherence to the drinking regimen. In addition to green tea (without sweetener), you must consume at least 2 liters of drinking water without gas during the day.
Contraindications:
- metabolic disease;
- avitaminosis;
- chronic diseases;
- stomach and intestinal diseases;
- 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, directly from eggs, the diet includes lean meats, fresh vegetables, fat-free cottage cheese up to 1%, a large amount of green tea and herbal tea without sugar. Meals are prepared 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.
apple-cucumber diet
The advantage of this diet is the simplicity of the menu and the cheapness of the products necessary for it. In addition to getting rid of extra pounds, the apple-cucumber diet improves well-being, frees the body from 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, baked, 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 must stick to your regular diet until 4 p. m. , and after that time drink only plain water and unsweetened herbal tea.
A diet without dinner implies restrictions on the main diet: rejection of unhealthy foods, removal of harmful foods from the menu, abundant consumption of fluids (water).
The effect is achieved by speeding up the metabolism, as dinner is often the highest calorie meal, loading the stomach and slowing the metabolism.
Shock diet on special tea
How to lose weight in a week 5-7 kg will help you find information on the tea diet. It is based on the use of a large amount of tea and strict restriction of food intake.
In a tea diet, special tea is used, which contains substances that accelerate metabolism and cleanse the body. This allows you to lose a few extra pounds in the shortest possible time, having cleared and healed all body systems.
A sample Swedish diet menu for a week for effective weight loss
The Swedish diet stands out from others for its reduced daily caloric intake.
How to lose weight in a week (at least 5-7 kg) is easy to find out by looking at the approximate menu of this diet:
| Day | Breakfast | Having dinner | Having dinner |
| a | buckwheat groats boiled in reduced-fat milk (1-1. 5%) | vegetable salad with herbs; 200g fish fried without oil or in the oven |
boiled potatoes;
vegetable salad |
| 2 | whole wheat bread;
100g low-fat cheese (15-20%); Fresh fruits; green tea or herbal tea without sugar. |
150-200g 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;
50g of cheese; a glass of milk |
Apple juice;
100-150g of baked chicken fillet; a salad of fresh vegetables |
lean part of pork (100g), baked or fried without oil; a salad of fresh vegetables;
Apple juice |
| five | brown rice (100g ready to use); 200ml hot milk | boiled potatoes;
steamed chicken cutlet; 1 apple; 1 orange; green tea |
fresh fruit salad seasoned with fat-free yogurt;
fresh strawberries |
| 6 | 1 large orange;
100g low-fat or fat-free yogurt with no additives |
200g lean meat, grilled;
1 apple; boiled potatoes |
boiled unpolished rice (100g ready to use);
salad of fresh green vegetables. |
| 7 | repetition of the breakfast of the first day. | boiled potatoes; boiled chicken or pork meat; 200ml orange juice | green vegetable salad;
chicken fillet cutlet; green tea |
Diet to lose weight fast
One of the keys to fast and effective weight loss is maintaining the body's water balance:
- it is necessary to drink clean and potable water;
- drink at least 1. 5-2 liters of water per day;
- it should be remembered that coffee, tea (even green and herbal), sparkling mineral water do not count. It is categorically important for weight loss to use clean drinking water.
Divide your water consumption as follows:
- before the first meal, drink a glass (200 ml) of water;
- 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.
Exit rules
In order for the weight not to return after rapid weight loss, you should be guided by the following rules when leaving the diet:
- gradually include usual foods and products in the diet;
- eat the right healthy foods for at least a week to consolidate the result;
- eat in small portions, 4 to 5 times a day, without skipping meals;
- observe 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 by 5-7 kg without a diet, the following recommendations will suggest:
- increase the level of physical activity so that calorie consumption exceeds their income;
- drink plenty of water to speed up metabolism and improve metabolism;
- doing cosmetic procedures aimed at warming the body and improving blood circulation: massages, body wraps, massages with vacuum jars;
- move as much as possible;
- using weight loss aids: massagers, weight loss belts, thermal underwear;
- the last meal no later than 1 to 2 hours before bedtime.
Special slimming belts
Slimming belts can help fight excess weight.
Varieties:
- vibrating belt.Its peculiarity is that with the help of vibrations fat is broken down into a softer state and is easily removed from the body;
- belt with sauna effect.The effectiveness of its application is achieved due to the effects of temperature on the body. Fat is burned by directing the action of the belt to problem areas of the body;
- combined belt. Its advantage lies in the combination of thermal and massaging effects. When using this belt, not only fat is burned, but the body is also cleansed, removing harmful substances and excess fluid.
Effective exercises to lose weight
The most effective exercises for weight loss:
- squats.The best fat burning exercise is the squat with many varieties. You can do squats almost anywhere: at home, in the gym, on the street. Feet shoulder-width apart, arms bent at the elbows. When squatting, it is important not to bring the knee above the feet. Squat strictly at a right angle, moving the buttocks as far as possible;
- Course.The fat burning effect begins after 30 minutes of slow operation. It is important to observe correct breathing and run for at least 45-50 minutes in order to see the effect in the future.
- plank exercise.An effective exercise during which the muscles of the whole body work. To perform barre, you must strike a pose, kneel down, and then straighten up in a straight line. Start standing in the bar for 5-10 seconds, gradually increasing the time to 1-2 minutes or more;
- slits.The same effective exercise as squats. For maximum effect, you can use dumbbells and special weights for the legs. From a standing position, take a step forward by bending your front leg at a right angle. Return to the starting position. Perform the exercise with the other leg. Perform 15-25 lunges on each leg, 2-3 sets;
- to jump.An effective cardio exercise aimed at warming up the body and improving blood circulation, which helps burn fat. Jumps can be anything: on the spot, through a rope, crossed, with lunges. 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 correct application of advice, excess weight will not return, and health will not suffer from strict diets.