Weight loss is a process that is complex and very simple, if you know the mechanism of its action. Often diet and exercise are not adequately maintained. 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 harm to the body.
Is it possible to lose 5-7 kg in a week?
Yes, it is possible. It is not important for weight loss in pounds. So you can 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 harming the body, you need to follow the following recommendations:
- check the health of the body to prevent possible problems;
- plan a comprehensive approach to weight loss (nutrition, exercise, other procedures);
- compiling a list of useful and necessary products;
- Define your weight loss goals. Then it will be easier to follow the regime;
- drink the required amount of water (detailed recommendations are given below);
- Be positive and motivated.
Contraindications for rapid weight loss
How to lose weight 5-7 kg per week is described in detail below. However, before you can lose weight fast, you need to know all the possible contraindications.
This is necessary to minimize the possible negative consequences.
Contraindications for rapid weight loss:
- pregnancy.It is not recommended for pregnant women to switch to a fast diet. This can harm not only the expectant mother but also the baby;
- lactation period.A woman does not eat well and is not stressed during breastfeeding. Therefore, you should forget about rapid weight loss during breastfeeding;
- Presence of chronic diseases.During rapid weight loss, such diseases can pass into the stage of exacerbation, leading to deterioration of health;
- Disorders of the menstrual cycle.A well-functioning hormonal system is very important for every woman's health. Rapid weight loss cycle in time can be disrupted, leading to more serious problems;
- The recovery period after surgery or long-term treatment.During this time, the body needs a lot of nutrients to recover quickly. Therefore, you do not need to lose weight fast in this case.
Products for fast weight loss in a week
How to lose 5-7 kg a week - it will not be a question when it is known which foods should be included in the diet, which is better to get rid of permanently. First and foremost, you need to understand that even during rapid weight loss, you need to maintain a balance of nutrients and micronutrients to help the body not harm it.
Dietary nutrients:
- Protein sources:lean meat (poultry, lean pork, game meat). High protein cereals (lentils, peas, beans); low-fat cottage cheese, cheese, eggs;
- Slow carbohydrate sources:buckwheat, brown or unpolished rice, vomit, couscous, bulgur. These cereals are a source of slow (beneficial) carbohydrates and are also enriched with beneficial micronutrients and vitamins;
- Sources of healthy fats:It is best to use fish oil capsules and flaxseed oil as a dietary supplement. They contain the necessary daily amount of healthy fats. This helps to avoid health problems with a deficiency of this element in the body;
- clean drinking water.It should be considered as a complete product. Water cleanses the body and speeds up the work of the stomach and intestines. Therefore, it is very important to drink the required daily amount of water;
- Fruits and vegetables with a low glycemic index.It shows how high the sugar level is in a particular fruit (vegetable). Fruits and vegetables help your body get the vitamins and minerals it needs to lose weight fast with low carbs.
Prohibited products:
- pure sugar;
- fast carbohydrates (fast food, sweets, confectionery, chips, crackers with additives, cakes, etc. );
- mayonnaise and other purchased sauces;
- fatty meat and dairy products;
- Salo;
- hot and cold smoked products;
- frozen semi-finished products and canned food;
- All types of sausages.
This is a basic list of foods you need in your diet and you should eliminate them.
Kefir diet for a week
The kefir diet includes the use of kefir and a small amount (from 100 to 400 g) of the permitted product.
Kefir diet menu for a week:
- kefir with fat content not exceeding 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 small amounts of the above foods.
Contraindications:
- disorders of the stomach and intestines;
- kidney disorders;
- pregnancy and lactation;
- age up to 18 years;
- diseases of the pancreas.
fruit diet
The peculiarity 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 help to lose 5-7 kg per week
Fruit diet menu:
- an Apple;
- a banana;
- orange;
- pineapple;
- grapefruit;
- Exotic fruits.
At the beginning of the diet, you are allowed to eat any amount of fruit you need to satisfy your body. It is necessary to adjust it to the diet regimen. In addition, the diet varies depending on the type of diet.
General recommendations: It is better to eat fruits (bananas, mangoes, pears) with high levels of carbohydrates until 13: 00. You need to eat 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;
- Have an allergy to any fruit.
Chocolate mono diet
The peculiarity of this diet is the use of only one product - chocolate. You should eat 100-150 g of chocolate per day. Better with good composition and low sugar. Coffee and herbal tea are allowed. No sweets.
Contraindications:
- With diabetes, this diet is prohibited;
- liver disease;
- allergies.
Mono diet on cereals
How to lose 5-7 kg a week, you can understand more about weight loss by using a mono-diet based on cereals. The peculiarity of this diet is that it predominates in the diet of various cereals that form its basis.
In addition to weight loss, the benefits of a diet include cleansing the body, as grains help flush toxins out of the body.
The diet menu for cereals will depend on the variety selected. Such a diet is ideal for oatmeal or buckwheat. The porridge should be cooked without salt and sugar, without other additives (butter, jam, honey, etc. ).
Contraindications:
- presence of diseases of the stomach and intestines;
- diabetes mellitus;
- pregnancy and lactation.
Estonian fast food
The peculiarity of the Estonian diet is the use of only one product per day. In addition, it is easy to prepare the recommended recipes for different diets.
Sample Estonian diet menu:
- 1 day. Boiled eggs (6 pieces) are divided into 6 meals. Drink plenty of clean water and unsweetened herbal tea;
- 2 - low-fat cottage cheese (up to 1% fat) divided into 4 seasons;
- Day 3 Cooked chicken fillets (500-600 g) divided into 5-6 meals;
- Day 4 Boil raw 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 per meal;
- Day 6 Apples, better green varieties. Use as much as you want throughout the day.
Contraindications:
- menstruation;
- During pregnancy and lactation;
- chronic diseases.
Buckwheat diet
The buckwheat diet is one of the most popular fast foods. Its features: budget diet, simple menu, benefits (especially when steaming and boiling grains).
Buckwheat diet menu for 7 days:
- buckwheat. You can eat as much as you want. Cooking without salt and 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 herbal tea without sugar.
Contraindications:
- 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 who do sports. Because protein is a key element in building and developing muscles. A feature of the protein diet is the diversity of protein sources.
Sample menu:
- all types of meat;
- all kinds of fish;
- all types of seafood;
- all kinds of birds;
- Dairy foods;
- all types of eggs.
It is better to add cereals (lentils, brown rice, bulgur, couscous, buckwheat) and fresh vegetables to the diet. Such an extensive list of permitted foods allows you to create a complete menu without endangering the health of the body.
Contraindications:
- kidney disease;
- diseases of the digestive system;
- overweight;
- old age.
Japanese weekly diet
The distinguishing feature of this diet is the absolute removal of salt from the diet. The Japanese diet also differs in the small amount of food consumed and the absence of any harmful foods.
The Japanese diet includes the complete elimination of the following foods:
- Kant;
- alcohol;
- salt;
- various confectionery products;
- bakery products.
One of the most important features of the Japanese diet is adherence to a drinking regimen. In addition to green tea (without sweeteners), it is necessary to drink at least 2 liters of still water per day.
Contraindications:
- metabolic disease;
- beriberi;
- chronic diseases;
- diseases of the stomach and intestines;
- under 18 years of age.
egg diet
Eggs satisfy the body quickly. This is the main advantage of the egg diet, in addition to the fact that it is as simple as possible. In addition, the diet directly includes eggs, lean meat, fresh vegetables, low-fat cottage cheese up to 1%, large amounts of green tea and tea-based herbal sugars. Meals are prepared three times a day, in medium portions.
An egg diet improves blood circulation and overall 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 low cost of the required products. In addition to getting rid of extra pounds, apple-cucumber diet improves well-being, frees the body from harmful toxins and toxins, normalizes the functions of the stomach and intestines.
In addition to fresh cucumbers and apples, sugar-free tea and plenty of water are allowed. Apples can be baked, baked, dried. This diversifies the diet.
Diet without dinner
The peculiarity of this diet is the elimination of dinner from the daily diet. This is similar to a regular fast, in which you have to follow a normal diet until 16: 00 and then drink only pure water and herbal tea without sugar.
A dinner-free diet involves restrictions on the basic diet: avoiding unhealthy foods, removing unhealthy foods from the menu, and drinking plenty of fluids (water).
The result is an acceleration of metabolism, because dinner is often the highest calorie meal, loading the stomach and slowing down the metabolism.
Special tea shock diet
Learn information about how to lose weight 5-7 kg a week will help tea diet. This tea is based on excessive consumption and strict restriction of food.
The tea diet uses a special tea that 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, cleanses all systems of the body.
A weekly sample Swedish diet menu for effective weight loss
The Swedish diet differs from others in that it reduces daily calories.
It is easy to know how to lose weight in a week (at least 5-7 kg) by looking at the approximate menu of this diet:
| A day | Breakfast | The dinner | The dinner |
| one | Buckwheat cooked in low-fat milk (1-1, 5%) | puts vegetables with herbs; 200 g of fried or cooked fish without oil |
jacket boiled potatoes;
vegetable salad |
| 2 | whole wheat bread;
100 g of low-fat cheese (15-20%); fresh fruits; unsweetened green or herbal tea. |
150-200 g of boiled or cooked fish; jacket potatoes | Greek salad |
| 3 | boiled buckwheat;
vegetable salad |
couscous;
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; puts fresh vegetables |
lean pork (100g), cooked or fried without fat; puts fresh vegetables;
Apple juice |
| five | brown rice (100 g ready); 200 ml of warm milk | jacket boiled potatoes;
steamed chicken cutlet; 1 apple; 1 orange; green tea |
fresh fruit salad dressed with nonfat yogurt;
fresh strawberries |
| 6 | 1 large orange;
100g low-fat or non-fat yogurt without additives |
200 g lean meat, grill;
1 apple; boiled potatoes |
boiled uncooked rice (100g ready);
puts fresh vegetables. |
| 7 | Repeat breakfast on the first day. | boiled potatoes; boiled chicken or pork; 200 ml of orange juice | vegetable salad;
chicken fillet; green tea |
Diet for rapid weight loss
One of the keys to effective rapid weight loss is to maintain water balance in the body:
- clean, drinking water is required;
- Drink at least 1, 5-2 liters of water per day;
- Keep in mind that coffee, tea (and even greens and herbs) are not considered carbonated mineral water. It is categorically important to use drinking, clean water for weight loss.
Distribute the water as follows:
- Drink a glass (200 ml) of water before the first meal;
- Drink another glass of water 30 minutes before each meal, before the start;
- To avoid swelling, do not drink water 1-2 hours before bedtime.
Rules of dieting
To avoid weight gain after rapid weight loss, the following rules should be followed when leaving the diet:
- gradual introduction of traditional foods and products into the diet;
- Proper, healthy nutrition for at least a week to consolidate results;
- eat in small portions, 4-5 times a day, without skipping meals;
- maintaining the BJU ratio in the diet;
- drink 1, 5-2 liters of clean water;
- Control your daily calories so that your energy expenditure exceeds its consumption.
Is it possible to lose 5-7 kg a week without dieting?
How to lose weight 5-7 kg a week without diet, 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;
- cosmetic procedures aimed at warming the body and improving blood circulation: massage, body wraps, massage with vacuum jars;
- move as much as possible;
- use of aids for weight loss: massager, weight loss belt, thermal underwear;
- The last meal is no later than 1-2 hours before bedtime.
Special belts for weight loss
The weight loss belt helps fight excess weight.
Varieties:
- vibration belt.Its special feature is that with the help of vibration, fats are broken down to a soft state and easily removed from the body;
- belt with sauna effect.Its effectiveness is achieved through the effect of temperature on the body. The fat is squeezed by directing the action of the waist on the problem areas of the body;
- combined belt. Its advantage is a combination of thermal and massage effects. Using this belt not only burns fat, but also cleanses the body and removes harmful substances and excess fluid.
Effective exercises for weight loss
The most effective exercises for weight loss:
- kneels.The best exercises for squeezing fats are squats of many varieties. You can do squats almost anywhere: at home, in the gym, on the street. The legs are shoulder-width apart and the arms are bent at the elbows. The knees should not be brought to the feet while kneeling. Squat at a right angle, move the buttocks as far as possible;
- to run.The fat burning effect begins after a 30-minute slow run. To see results in the future, it is important to observe proper breathing and run for at least 45-50 minutes;
- board exercise.Effective exercise is the process by which muscles work throughout the body. To perform the bar you need to take a pose, kneel, and then straighten, forming a straight line. Start standing in the bar for 5-10 seconds, gradually increasing the time to 1-2 minutes or more;
- lungs.The same effective exercises for squats. For best results, you can use dumbbells and special foot weights. From a standing position, take a step forward and bend your front leg at a right angle. Return to the original state. The exercise is performed with the other leg. Make 15-25 lungs on each leg, 2-3 sets;
- to jump.Effective cardio exercises are aimed at warming up the body and improving blood circulation, which helps burn fat. Jumping can be anything: on the ground, through a rope, crosswise, with the lungs. Do the exercises as often as possible.
How to lose weight and how to 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. Applying the advice correctly will not bring back excess weight and will not harm your health from a strict diet.