Weight loss is a complex and fairly simple process if you know how it works. Diet and exercise are often inadequate. In most cases, you need to lose weight fast. This article will tell you how to lose weight 5-7 kg per week correctly and without harming your body.
Is it possible to lose 5-7 kg per week?
Yes, it is possible. This number of pounds is not very important for weight loss. Therefore, they can be got rid of in a short time.
General recommendations to lose 5-7 kg per week
To lose 5-7 kg per week without harming the body, you must follow these recommendations:
- check your body for health to avoid potential problems;
- develop a plan for an integrated approach to getting rid of overweight (diet, exercise, other procedures);
- to compile a list of useful and necessary products;
- set a goal to lose weight. It will then be easier to follow the regime;
- drink the required amount of water (detailed recommendations will be given below);
- stay positive and motivated.
Contraindications for rapid weight loss
How to lose 5-7 kg of weight per week will be described in detail below. However, before you begin the process of rapid weight loss, you need to be aware of all the possible contraindications.
This is necessary to reduce the potential negative consequences.
Contraindications for rapid weight loss:
- pregnancy.Fast diets are strictly not recommended for pregnant women. This can harm not only the expectant mother but also the child;
- lactation period.A woman needs good nutrition and no stress during breastfeeding. Therefore, you should forget about rapid weight loss during breastfeeding;
- presence of chronic diseases.With rapid weight loss, such diseases can progress to exacerbation and worsen health;
- violation of the menstrual cycle.A well-functioning hormonal system is extremely important for every woman's health. During rapid weight loss, the cycle can be disrupted, leading to more serious problems;
- rehabilitation period after surgery or long-term treatment.During such periods, the body needs a lot of nutrients to recover quickly. Therefore, rapid weight loss should be ruled out at this time.
Products for quick weight loss in a week
How to lose 5-7 kg of weight in a week - the question no longer arises when it is known which foods should be included in the diet, and which are better to get rid of permanently. First of all, it is worth realizing that even a quick weight loss requires maintaining a balance of nutrients and trace elements to help the body rather than harm it.
Foods needed in the diet:
- protein sources:lean meat (poultry, lean pork, game). High protein grains (lentils, chickpeas, beans); low-fat cottage cheese, cheese, eggs;
- sources of slow carbohydrates:buckwheat, brown or unpolished rice, spelled, couscous, bulgur. These groats are sources of slow (healthy) carbohydrates, also enriched with useful trace elements and vitamins;
- sources of healthy fats:as a dietary supplement it is best to take fish oil capsules and linseed oil. They contain the required amount of healthy fat per day. This will help prevent health problems due to the lack of this element in the body;
- clean drinking water.This should be considered a finished product. Water cleanses the body, speeds up the work of the stomach and intestines. Therefore, drinking the right amount of water a day is extremely important;
- fruits and vegetables with low glycemic index.This shows how much sugar is in a particular fruit (vegetable). Low carb fruits and vegetables will help your body get the vitamins and minerals it needs to lose weight fast.
Prohibited products:
- pure sugar;
- fast carbohydrates (fast food, sweet foods, cakes, chips, crackers with additives, cakes, etc. );
- mayonnaise and other sauces;
- fatty meat and offal;
- Salo;
- hot and cold smoked products;
- frozen semi-finished and preserved foods;
- sausages of all kinds.
This is the main list of foods that are needed in the diet and those that need to be excluded.
Kefir diet for a week
The kefir diet includes kefir and a small amount (100 to 400 g) of the permitted product.
Kefir diet menu for the week:
- kefir, of a fat content, by weight, not exceeding 1%;
- cooked (without salt) poultry;
- 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. Diet can be diversified by eating small amounts of these products.
Contraindications:
- gastrointestinal disorders;
- kidney damage;
- pregnancy and lactation;
- age up to 18 years;
- pancreatic disease.
fruit diet
A feature of this diet, in addition to quick 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:
- apples;
- banana;
- oranges;
- pineapple;
- grapefruit;
- Exotic fruits.
At the beginning of the diet is allowed to consume any amount of fruit needed to saturate the body. This is necessary to adapt to a diet. In addition, the diet varies depending on the type of diet.
General recommendations: fruits rich in carbohydrates (bananas, mangoes, pears) are best consumed before 1 p. m. Eat no more than 1-1, 5 kg of fresh fruit per day. Be sure to consume the required amount of drinking water.
Contraindications:
- gastrointestinal diseases;
- allergy to any fetus.
Chocolate mono 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. Good composition and low sugar content are desirable. It is allowed to drink coffee, herbal tea. No sweeteners.
Contraindications:
- this diet is contraindicated in diabetics;
- liver disease;
- allergy.
Mono diet on grains
You can understand how to lose 5-7 kg of weight per week by learning more about a mono-based diet. The peculiarity of this diet is that the diet is dominated by various grains that form its basis.
The advantage of a grain diet, in addition to weight loss, is cleansing the body, as grains help remove toxins from the body.
The dietary cereal menu depends on the variety chosen. Oatmeal or buckwheat would be ideal for such a diet. Porridge should be cooked without salt and sugar, without other additives (butter, jam, honey, etc. ).
Contraindications:
- the presence of gastrointestinal diseases;
- diabetes;
- pregnancy and lactation.
Fast Estonian diet
A feature of the Estonian diet is that only one product is consumed per day. In addition, the recipes offered by various diets are easy to prepare.
Example of Estonian diet menu:
- 1 day. Boiled eggs (6 pcs. ) Divide into 6 dishes. Drink plenty of pure water and unsweetened herbal tea;
- Day 2 Non-fat cottage cheese (up to 1% fat), divided into 4 dishes;
- Day 3Cooked chicken fillet (500-600g) divided into 5-6 dishes;
- Day 4 Unpolished rice (200 g dry) cooked without salt and sugar. Divide into 4 dishes;
- Day 5 Cook 5-6 medium or 3 large potatoes without peeling. Eat 1 piece at a time;
- Day 6 Apples, the best green variety. Consume in any amount per day.
Contraindications:
- menstrual;
- During pregnancy and lactation;
- chronic diseases.
Buckwheat diet
The buckwheat diet is one of the most popular fast diets. Its features: a budget diet, a simple menu, benefits (especially steaming cereals instead of 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. Herbal tea without sugar can be drunk in 2-3 cups.
Contraindications:
- pregnancy and lactation;
- chronic diseases;
- gastrointestinal diseases;
- problems with the cardiovascular system;
- low hemoglobin;
- oncological diseases;
- inflammatory processes.
protein diet
This diet is especially useful for people who exercise a lot. Because protein is a key element in building and developing muscle. A feature of a protein diet is the variety of protein sources.
Example menu:
- meat of all kinds;
- fish of all kinds;
- seafood of all kinds;
- birds of all kinds;
- Dairy Products;
- eggs of all kinds.
It is desirable to include in the diet cereals (lentils, brown rice, bulgur, couscous, buckwheat) and fresh vegetables, greens. Such an extensive list of permitted products will allow you to create a complete menu without endangering the health of the body.
Contraindications:
- kidney disease;
- diseases of the digestive system;
- overweight;
- Older.
Japanese weekly diet
A distinctive feature of this diet is the complete removal of salt from the diet. The Japanese diet is also distinguished by the small portion sizes of food consumed and the absence of harmful foods.
The Japanese diet includes the complete elimination of the following foods:
- sugar;
- alcohol;
- salts;
- any confectionery;
- Bread products.
One of the most important features of the Japanese diet is to follow a drinking regimen. In addition to green tea (without sweeteners), it is necessary to drink at least 2 liters of drinking water without gas per day.
Contraindications:
- metabolic disease;
- avitaminosis;
- chronic diseases;
- gastrointestinal diseases;
- age up to 18 years.
egg diet
Eggs can quickly saturate the body. This is the main advantage of an egg diet, in addition to being as simple as possible. In addition to direct eggs, the diet includes lean meat, fresh vegetables, low-fat cottage cheese up to 1%, a large amount of green tea and tea made from herbs without sugar. Food is prepared 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 it needs. Apple-cucumber diet not only gets rid of excess pounds, but also improves well-being, frees the body from harmful toxins and toxins, normalizes the functions of the gastrointestinal 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 and dried. This will diversify your diet.
Diet without dinner
A feature of this diet is the exclusion of dinner from the daily diet. This is similar to an intermittent fast when you need to follow a regular diet until 4 p. m. and then drink only pure water and herbal tea without sugar.
A diet without dinner means restrictions on the main diet: giving up unhealthy food, removing harmful food from the menu, drinking plenty of fluids (water).
The effect is achieved by speeding up metabolism, as dinner is often the most high-calorie meal, which strains the stomach and slows down metabolism.
Shocked diet on a special tea
How to lose 5-7 kg of weight per week will help you learn information about the tea diet. It is based on the consumption of large amounts of tea and strict restrictions on food consumption.
The tea diet uses a special tea that contains substances that speed up metabolism and cleanse the body. This allows you to lose a few extra pounds in the shortest time possible by cleansing and healing all the body’s systems.
Sample Swedish diet menu for a week of effective weight loss
The Swedish diet differs from others in its reduced daily caloric intake.
How to lose weight in a week (at least 5-7 kg) is easy to learn by examining the approximate menu of this diet:
| Day | Breakfast | Dinner | Dinner |
| one | buckwheat groats cooked in reduced-fat milk (1-1, 5%) | vegetable salads with herbs; 200 g of fish fried without oil or fried |
boiled potatoes;
vegetable salad |
| 2 | whole wheat bread;
100g of low-fat cheese (15-20%); fresh fruits; green or herbal tea without sugar. |
150-200 g of cooked or fried fish; jackets potatoes | Greek salad |
| 3 | boiled buckwheat;
vegetable salad |
couscous;
one boiled egg |
low-fat cottage cheese (1-2%) |
| 4 | 2 pieces of rye bread;
50 g of cheese; glass of milk |
Apple juice;
100-150g fried chicken fillet; fresh vegetable salad |
portion of lean pork (100g), fried or fried without oil; fresh vegetable salad;
Apple juice |
| five | brown rice (100 g of finished); 200 ml of warm milk | boiled potatoes;
steamed chicken cutlet; 1 apple; 1 orange; Green tea |
fresh fruit salad with low-fat yogurt;
fresh strawberries |
| 6 | 1 large orange;
100 g of low-fat or low-fat yoghurt without additives |
200g of lean meat grilled;
1 apple; boiled potatoes |
cooked unpolished rice (100g of finished);
salad of fresh raw vegetables. |
| 7 | repeating the first day’s breakfast. | boiled potatoes; boiled chicken or pork; 200 ml of orange juice | green vegetable salads;
a piece of chicken fillet; Green tea |
Diet for fast weight loss
One of the keys to effective quick weight loss is maintaining water balance in the body:
- it is necessary to drink clean, 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 are not included. Drinking clean water is definitely important for weight loss.
Divide the water intake as follows:
- drink a glass (200 ml) of water before the first meal;
- 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.
Diet termination rules
To prevent weight loss after a quick weight loss, you should follow these rules when leaving your diet:
- gradually include regular food and products in the diet;
- eat proper, healthy food for at least a week to enhance the result;
- eat in small portions, 4-5 times a day without skipping meals;
- monitor the ratio of BJU in the diet;
- drink 1, 5-2 liters of clean water;
- monitor your daily caloric intake so that your energy intake exceeds your intake.
Is it possible to lose 5-7 kg per week without a diet?
Here are some tips on how to lose 5-7 kg of weight a week without following a diet:
- increase the level of physical activity so that the amount of calories consumed exceeds their income;
- drink plenty of water to speed up your metabolism and improve your metabolism;
- perform cosmetic procedures to warm the body and improve blood circulation: massage, body wraps, massage with vacuum vessels;
- move as much as possible;
- use aids for weight loss: massagers, weight loss belts, thermal underwear;
- last meal no later than 1-2 hours before bedtime.
Special slimming belts
Slimming belts can help fight overweight.
Varieties:
- vibrating belt.Its peculiarity is that with the help of vibration the fat is broken down to a softer state and easily removed from the body;
- belt with sauna effect.The effectiveness of its application is achieved due to the effect of temperature on the body. Fat is burned by directing the belt to 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, getting rid of excess harmful substances and fluids.
Effective exercises for weight loss
The most effective weight loss exercises:
- squats.The best exercise to burn fat is squats with many types. You can do squats almost anywhere: at home, in the gym, on the street. Feet shoulder-width apart, arms bent over elbows. It is important not to lift your knees during the squat. Squat at a strictly right angle, moving the buttocks as far forward as possible;
- run.The fat burning effect starts after 30 minutes of slow running. It is important to observe proper breathing and run for at least 45-50 minutes. to see the impact in the future;
- board exercise.An effective exercise that works the muscles of the whole body. To make a bar, you have to pose, kneel down, then straighten up to form a straight line. Start standing in the bar for 5-10 seconds, gradually increasing the time to 1-2 minutes or more;
- squats.As effective an exercise as squats. For the best effect, you can use dumbbells and special leg weights. From the standing position, take a step forward, bend the lead leg at a right angle. Return to starting position. Do the exercise with the other leg. Perform 15-25 squats on each leg, 2-3 sets;
- jumping.An effective cardio exercise designed to warm the body and improve blood circulation, which helps burn fat. Jumps can be any: on the spot, over the rope, cross, with squats. Do the exercise as many times as possible.
This article details how to lose weight in the shortest time possible. By following the recommendations above, you can get rid of 5-7 kg per week. If the advice is applied correctly, you will not lose weight and your health will not suffer from strict diets.