Losing weight is a complex process and is quite simple if you know how it works. Often there is not enough compliance with diet and exercise. In most cases, you need to lose weight fast. This article will tell you how to lose weight by 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's possible. This number of kilograms is not important for weight loss. Therefore, it is possible to get rid of them in no time.
General recommendation to lose 5-7 kg per week
In order to lose weight by 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 (nutrition, exercise, other procedures);
- make a list of useful and necessary products;
- Set goals for weight loss. Then sticking 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 by 5-7 kg will be described in detail below. But, before you start the process of rapid weight loss, you need to know all the possible contraindications.
This is necessary to minimize possible negative consequences.
Contraindications for rapid weight loss:
- pregnancy.It is not recommended to go on a fast diet for pregnant women. This can harm not only the expectant mother, but also the child;
- lactation period.During breastfeeding, a woman needs good nutrition and not stress. Therefore, at the time of breastfeeding, you should forget about rapid weight loss;
- presence of chronic disease.During rapid weight loss, such a disease can go into the stage of exacerbation and lead to a deterioration in health;
- violation of the menstrual cycle.A properly functioning hormonal system is very important for the health of every woman. During rapid weight loss, the cycle can be disrupted, which will lead to more serious problems;
- rehabilitation period after surgery or long-term treatment.During this period, the body requires a large amount of nutrients for a speedy recovery. Therefore, rapid weight loss should be excluded at this time.
Products to lose weight fast in a week
How to lose weight in a week by 5-7 kg - it is no longer a question when it is known which foods to include in the diet, and which ones are better to throw away forever. First of all, it is necessary to understand 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 meats (poultry, lean pork, game). High protein cereals (lentils, chickpeas, beans); low-fat cottage cheese, cheese, eggs;
- slow carb sources:buckwheat, brown or coarse rice, spelled, couscous, bulgur. This cereal is a source of slow (healthy) carbohydrates, and is also fortified with beneficial trace elements and vitamins;
- healthy fat sources:it is best to use fish oil and flaxseed oil capsules as dietary supplements. 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 amount of water each day is very important;
- fruits and vegetables with a low glycemic index.It shows how high the sugar content is in a particular fruit (vegetable). Fruits and vegetables with low carbohydrate content will help the body get the vitamins and minerals it needs during rapid weight loss.
Products that are prohibited for consumption:
- pure sugar;
- fast carbohydrates (fast food, sweets, pastries, chips, crackers with additives, cakes and so on);
- mayonnaise and other sauces purchased;
- fatty meat and offal;
- regards;
- hot and cold smoked products;
- frozen semi-finished products and canned food;
- all kinds of sausages.
This is a basic list of foods that are needed in the diet and which need to be excluded.
Kefir diet for a week
The kefir diet involves the use of kefir and a small amount (from 100 to 400g) of the permissible product.
Kefir diet menu for a week:
- kefir with a fat content of not more than 1%;
- boiled poultry (without salt);
- boiled potato;
- low-fat cottage cheese;
- fresh vegetables.
The main product of this diet is kefir.Drink at least 1 liter of kefir every day. The diet can be diversified by consuming a small amount of the above products.
Contraindications:
- stomach and intestinal disorders;
- violation of the kidneys;
- period of pregnancy and lactation;
- age up to 18 years;
- pancreatic disease.
fruit diet
The hallmark of this diet, in addition to rapid weight loss, is the benefits of fresh and juicy fruit for the body.
Correctly selected fruits in the diet contribute to weight loss by 5-7 kg per week
Fruit Diet Menu:
- Apple;
- banana;
- Orange;
- a pineapple;
- Pomelo;
- Exotic fruits.
At the beginning of the diet, it is permissible to consume any amount of fruit necessary to saturate the body. This is necessary for its adjustment to the dietary regime. Furthermore, the diet varies depending on the type of diet this is on.
General recommendation: fruits that contain high levels of carbohydrates (bananas, mangoes, pears) are best eaten before 13 pm. Eat no more than 1-1, 5 kg of fresh fruit per day. Be sure to use the required amount of drinking water.
Contraindications:
- diseases of the stomach and intestines;
- have an allergy to any fruit.
Mono chocolate diet
A feature of this diet is the use of only one product - chocolate. It is important to consume 100-150g of chocolate per day. Preferably with a good composition and low sugar content. Drinking coffee, herbal tea is allowed. No sweetener.
Contraindications:
- with diabetes, this diet is prohibited;
- liver disease;
- allergy.
Mono diet on cereals
You can understand how to lose weight in a week by 5-7 kg, you can understand by learning more about mono-diet based on the use of cereals. A feature of this diet is the predominance in the diet of various cereals on which it is based.
The advantage of the cereal diet, in addition to losing weight, is the cleansing of the body, because cereals help to remove toxins from the body.
The diet menu for cereals depends on the selected variety. Ideal for such a diet will 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 feature of the Estonian diet is the use of only one product per day. In addition, the proposed recipes for various diets are easy to prepare.
Example of an Estonian diet menu:
- 1 day. Boiled eggs (6 pcs. ) Divide into 6 meals. Drink plenty of pure water and unsweetened herbal teas;
- Day 2 Low-fat cottage cheese (fat content up to 1%) divided into 4 meals;
- Day 3 Boiled chicken fillet (500-600g) divided into 5-6 meals;
- Day 4 Boil unpolished 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 6Apple, preferably green variety. Consume any amount throughout the day.
Contraindications:
- period;
- During pregnancy and lactation;
- chronic disease.
Buckwheat diet
Buckwheat diet is one of the most popular fast diets. Features: frugal diet, simple menu, benefits (especially when steaming cereals, not boiling).
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 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 disease;
- diseases of the stomach and intestines;
- problems with the cardiovascular system;
- low hemoglobin;
- oncological diseases;
- inflammatory process.
protein diet
This diet is very useful for people who do a lot of exercise. Because protein is a basic element for building and developing muscles. A feature of the protein diet is the variety of protein sources.
Sample menus:
- all kinds of meat;
- all kinds of fish;
- all kinds of seafood;
- all kinds of birds;
- dairy products;
- all kinds of eggs.
It is preferable to add cereals (lentils, brown rice, bulgur, couscous, buckwheat) and fresh vegetables, greens to the diet. 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 illness;
- diseases of the digestive system;
- too much excess weight;
- elderly.
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 portion size of the food consumed and the absence of harmful foods.
The Japanese diet involves the complete exclusion of the following foods:
- Sugar;
- alcohol;
- salt;
- any confectionery products;
- bakery products.
One of the most important features of the Japanese diet is adherence to drinking rules. In addition to green tea (unsweetened), during the day it is also necessary to consume at least 2 liters of drinking water without gas.
Contraindications:
- metabolic disease;
- vitamin deficiency;
- chronic disease;
- 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, apart from the fact that it is as simple as possible. Apart from, straight away, eggs, the diet includes lean meats, fresh vegetables, up to 1% fat-free cottage cheese, large amounts of green tea and herbal teas without sugar. Meals are made three times a day, in moderate portions.
The egg 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 cheapness of the products needed for it. In addition to getting rid of excess weight, the apple-cucumber diet improves well-being, frees the body from harmful toxins and toxins, normalizes the functioning of the stomach and intestinal tract.
In addition to fresh cucumbers and apples, it is permissible to drink tea without sugar, drink plenty of water. Apples can be baked, boiled, 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 have to stick to your regular diet until 4pm, and after that, drink only pure water and unsweetened herbal teas.
A diet without dinner implies the main dietary restrictions: refusal of unhealthy foods, elimination of harmful foods from the menu, drinking a lot of fluids (water).
The effect is achieved by speeding up the metabolism, because dinner is often the most high-calorie meal, weighing on the stomach and slowing down the metabolism.
Surprise diet with special tea
How to lose weight in a week by 5-7kg will help you find out information about the tea diet. It is based on the use of large amounts of tea and strict restrictions on food intake.
On the tea diet, special teas are used, which contain substances that accelerate metabolism and cleanse the body. This allows you to lose a few extra pounds in the shortest possible time, after cleansing and healing all the body's systems.
Sample Swedish diet menu for a week for effective weight loss
The Swedish diet differs from others in the reduction of its daily calorie intake.
How to lose weight in a week (at least 5-7 kg) is easy to know by checking the approximate menu of this diet:
| Day | Breakfast | Dinner | Dinner |
| one | Buckwheat groats boiled in milk with reduced fat content (1-1. 5%) | vegetable salad with herbs; 200g fried fish without oil or grilled |
jacket boiled potatoes;
vegetable salad |
| 2 | wheat bread;
100g low-fat cheese (15-20%); fresh fruit; green or herbal tea without sugar. |
150-200g fish, boiled or grilled; potato jacket | greek salad |
| 3 | boiled buckwheat;
vegetable salad |
couscous groats;
one boiled egg |
low-fat cottage cheese (1-2%) |
| 4 | 2 slices of rye bread;
50 grams of cheese; a glass of milk |
Apple juice;
100-150g grilled chicken fillet; fresh vegetable salad |
lean pork portion (100g), roasted or fried without oil; fresh vegetable salad;
Apple juice |
| five | brown rice (100g ready to use); 200ml warm milk | jacket boiled potatoes;
steamed chicken pieces; 1 apple; 1 orange; green tea |
fresh fruit salad wrapped in fat-free yogurt;
fresh strawberries |
| 6 | 1 large orange;
100g low-fat or fat-free yogurt without additives |
200g lean meat, roasted;
1 apple; boiled potato |
boiled raw rice (100g ready to use);
fresh green salad. |
| 7 | repetition of the first day's breakfast. | boiled potato; boiled chicken or pork; 200ml orange juice | green salads;
chicken fillet pieces; green tea |
Diet to lose weight fast
One of the keys to fast and effective weight loss is to maintain a balance of water in the body:
- need to drink clean and drinking water;
- drink at least 1. 5-2 liters of water per day;
- it should be remembered that coffee, tea (even green and herbal), carbonated mineral water do not count. It is very important to lose weight using drinking water and clean water.
Divide your water intake as follows:
- before the first meal, drink a glass (200 ml) of water;
- before eating, 30 minutes before starting, drink another glass of water;
- do not drink water 1-2 hours before bed to avoid swelling.
Diet exit rules
So that the weight does not return after rapid weight loss, you should be guided by the following rules when leaving the diet:
- gradually incorporate habitual foods and products into the diet;
- eat the right and healthy diet for at least a week to consolidate the results;
- eat small portions, 4-5 times a day, without skipping meals;
- observe the ratio of BJU in food;
- drink 1. 5-2 liters of clean water;
- monitor your daily calorie intake so that energy expenditure exceeds 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 be advised:
- increase the level of physical activity so that calorie consumption exceeds income;
- drink lots of water to speed up metabolism and increase metabolism;
- carry out cosmetic procedures aimed at warming the body and improving blood circulation: massage, body wraps, massage with vacuum jars;
- move as much as possible;
- use aids for weight loss: massagers, weight loss belts, thermal underwear;
- last meal at least 1-2 hours before bedtime.
Special slimming belt
Slimming belts can help in the fight against being overweight.
Varieties:
- vibration belt.Its peculiarity is that, with the help of vibrations, fat is broken down to become softer and easier to remove from the body;
- belt with sauna effect.The effectiveness 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;
- combined belt. Its advantage lies in the combination of thermal and massage effects. When using this belt, not only fat is burned, but the body is also cleaned, removing harmful substances and excess fluid.
Effective exercise for weight loss
The most effective exercises for weight loss:
- squat.The best exercise for burning fat is squats with lots of variety. You can do squats almost anywhere: at home, at the gym, on the road. Legs shoulder width apart, arms bent at the elbows. When squatting, it is important not to bring your knees over your feet. Squat tightly at a right angle, moving the buttocks as far as possible;
- Run.The fat burning effect starts after 30 minutes of slow walking. 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 do the bar, you need to take a pose, kneel, then straighten, forming a straight line. Start standing on the bar from 5-10 seconds, gradually increasing the time to 1-2 minutes or more;
- lunges.Same effective exercise as squats. For best effect, you can use dumbbells and special leg weights. From a standing position, take a step forward, bending your main leg at a right angle. Return to the starting position. Do the exercise with the other leg. Do 15-25 lunges on each leg, 2-3 sets;
- jump.Effective cardio exercises aim to warm the body and improve blood circulation, which helps burn fat. Jumps can be anything: on the spot, through a rope, a cross, with lunges. Do as much exercise as possible.
How to lose weight and do it in the shortest possible time is described in detail in this article. By following the recommendations above, you can lose 5-7 kg per week. With the correct implementation of advice, excess weight will not return and health will not suffer from a strict diet.