Weight loss is both a complicated and a fairly simple process if you know how it works. Diet and physical activity are often not sufficiently respected. In most cases, you need to lose weight fast. This article will tell you how to properly and without harming the body to lose weight by 5-7 kg per week.
Is it possible to lose 5-7 kg per week?
If 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 tips on how to lose 5-7 kg per week
To lose weight 5-7 kg per week without harming your body, you should follow these recommendations:
- check your body's health to avoid possible problems;
- draw up a plan for an integrated approach to getting rid of excess weight (diet, exercise, other procedures);
- to compile a list of useful and necessary products;
- set a goal to lose weight. Then it will be easier to stick to the regime;
- drink the required amount of water (more detailed recommendations will be given below);
- Be positive and motivated.
Contraindications for rapid weight loss
The following will describe in detail how to lose weight by 5-7 kg per week. But before you start the process of rapid weight loss, you need to know all the possible contraindications.
This is necessary to reduce the potential negative consequences.
Contraindications for rapid weight loss:
- pregnancy.Pregnant women are strongly advised not to resort to fast diets. This can harm not only the expectant mother but also the baby;
- lactation period.During breastfeeding, a woman needs good nutrition and stress-free. Therefore, during breastfeeding you must forget about rapid weight loss;
- presence of chronic diseases.During rapid weight loss, such diseases can become exacerbated and lead to poor health;
- violation of the menstrual cycle.A well-functioning hormonal system is extremely important to the health of every woman. During rapid weight loss, the cycle can be disrupted, causing more serious problems;
- rehabilitation period after surgery or long-term treatment.During such periods, the body needs a large amount of nutrients for rapid recovery. Therefore, rapid weight loss should be ruled out during this time.
Products for fast weight loss per week
How to lose weight by 5-7 kg per week - it is no longer a question of knowing which foods should be included in the diet and which is better to get rid of forever. First, it's worth realizing that even during rapid weight loss, you need to maintain a balance of nutrients and trace elements to help your body, not harm it.
Dietary foods:
- protein sources:lean meat (poultry meat, lean pork, game meat). 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 cereals are sources of slow (healthy) carbohydrates, as well as enriched with useful trace elements and vitamins;
- sources of healthy fats:It is best to use fish oil capsules and linseed oil as a dietary supplement. They contain the required daily amount of healthy fats. This will help to avoid health problems with the 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, it is extremely important to drink the required amount of water per day;
- 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 necessary vitamins and minerals during rapid weight loss.
Products prohibited for consumption:
- pure sugar;
- fast carbohydrates (fast food, desserts, 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 and preserved foods;
- all kinds 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 includes the use of kefir and a small amount (100 to 400 g) of the permitted product.
Kefir diet menu for the week:
- kefir with a fat content of not more than 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 small amounts of the above products.
Contraindications:
- gastrointestinal disorders;
- kidney problems;
- 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, is the benefits of fresh, juicy fruits for the body.
Properly chosen fruit in the diet promotes weight loss of 5-7 kg per week
Fruit diet menu:
- apples;
- bananas;
- oranges;
- pineapple;
- grapefruit;
- Exotic fruits.
At the beginning of the diet it is allowed to consume any amount of fruit needed to saturate the body. It is necessary to adapt it to the diet. In addition, the diet varies depending on the type of diet.
General recommendations: fruits high in carbohydrates (bananas, mangoes, pears) are best used until 13: 00. Eat no more than 1-1, 5 kg of fresh fruit per day. Be sure to use the required amount of drinking water.
Contraindications:
- gastrointestinal diseases;
- is allergic to any fruit.
Chocolate mono diet
The only feature of this diet is the use of one product - chocolate. It is necessary to consume 100-150g of chocolate a day. Preferably with a good composition and low sugar content. It is allowed to drink coffee, herbal tea. No sweeteners.
Contraindications:
- with diabetes this diet is prohibited;
- liver disease;
- allergy.
Mono diet on cereals
You can understand how to lose weight by 5-7 kg per week by learning more about monodetic, which is based on the use of cereals. The feature of this diet is the predominance of different cereals that form its basis.
The advantage of a cereal diet in addition to weight loss is the cleansing of the body, because cereals help to remove toxins from the body.
The menu of the cereal diet depends on the variety chosen. 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 gastrointestinal diseases;
- diabetes;
- pregnancy and lactation.
Fast Estonian diet
The feature of the Estonian diet is to use only one product a day. In addition, the recipes offered for different diets are easy to prepare.
Sample 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 4Boil unpolished rice (200g dry) without salt and sugar. Divide into 4 meals;
- Day 5 Boil 5-6 medium or 3 large potatoes without peeling. Eat 1 piece at one meal;
- Day 6 Apples, preferably green varieties. Use in any quantity throughout the day.
Contraindications:
- menstruation;
- During pregnancy and lactation;
- chronic diseases.
Buckwheat diet
Buckwheat diet is one of the most popular fast diets. Its features: budget diet, simple menu, benefits (especially when steaming cereals instead of cooking).
Buckwheat diet menu for 7 days:
- buckwheat. It can be eaten in any quantity. Boil without salt and sugar. Or steams overnight;
- 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:
- pregnancy and lactation;
- chronic diseases;
- gastrointestinal diseases;
- problems with the cardiovascular system;
- low hemoglobin levels;
- oncological diseases;
- inflammatory processes.
protein diet
This diet is especially useful for people who do a lot of sports. Because protein is a key element in building and developing muscle. A feature of a protein diet is the diversity of protein sources.
Example menu:
- meat of all kinds;
- all kinds of fish;
- seafood of all kinds;
- birds of all kinds;
- dairy products;
- all kinds of eggs.
It is desirable to add to 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 exposing your body to the risk of ill health.
Contraindications:
- kidney disease;
- diseases of the digestive system;
- overweight;
- old age.
Japanese weekly diet
The peculiarity of this diet is the absolute exclusion of salt from the diet. The Japanese diet is also distinguished by the small portion size of food consumed and the absence of harmful foods.
The Japanese diet includes 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 to follow a 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;
- gastrointestinal diseases;
- age up to 18 years.
egg diet
Eggs can quickly saturate the body. This is the main advantage of the egg diet, and it is as simple as possible. In addition to eggs, the diet includes lean meat, fresh vegetables, non-fat cottage cheese up to 1%, a large amount of green tea and herbs based on sugar. Meals are prepared three times a day, in medium portions.
Egg diet improves blood circulation and general well-being.
Contraindications:
- egg allergy;
- weakened immunity;
- high cholesterol in the blood;
- 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. 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 gastrointestinal tract.
In addition to fresh cucumbers and apples are allowed to drink tea without sugar, drink plenty of water. Apples can be baked, stewed, dried. It's a different diet.
Diet without dinner
A feature of this diet is the exclusion of dinner from the daily diet. It is like an intermittent fast, when you have to follow your usual diet until 16: 00 and after that you only drink pure water and herbal tea without sugar.
A diet without dinner means the main limitations of the diet: rejecting unhealthy foods, removing harmful foods from the menu, drinking plenty of fluids (water).
The effect is achieved by speeding up the metabolism, because dinner is often the most caloric meal, which strains the stomach and slows down the metabolism.
Shock diet on a special tea
As a week to lose weight by 5-7 kg, it will help to learn information about the tea diet. It is based on the consumption of large amounts of tea and strict restrictions on food consumption.
A special tea is used in the tea diet, 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, cleansing and healing all body systems.
Sample Swedish diet menu for a week of effective weight loss
The Swedish diet differs from others in terms of reduced daily calories.
How to lose weight in a week (at least 5-7 kg) is easy to find out by researching the approximate menu of this diet:
| day | For breakfast | Dinner | Dinner |
| one | cooked buckwheat groats with reduced fat content (1-1, 5%) | vegetable salad with greens; 200g fish fried without oil or fried |
boiled potatoes;
vegetable salad |
| 2 | wholegrain bread;
100g of low-fat cheese (15-20%); fresh fruits; green or herbal tea without sugar. |
150-200g of fish, boiled or fried; jacket potatoes | Greek salad |
| 3 | boiled buckwheat;
vegetable salad |
couscous groats;
one boiled egg |
low fat cottage cheese (1-2%) |
| 4 | 2 pieces of rye bread;
50 g cheese; glass of milk |
Apple juice;
100-150g fried chicken fillet; fresh vegetable salad |
part of lean pork (100g), fried or fried without oil; fresh vegetable salads;
Apple juice |
| five | brown rice (100g ready); 200 ml of warm milk | boiled potatoes;
steamed chicken cutlet; 1 apple; 1 orange; green tea |
fresh fruit salads made with non-fat yoghurt;
fresh strawberries |
| 6 | 1 large orange;
100 g of low-fat or non-fat yoghurt without additives |
200g lean meat, grilled;
1 apple; boiled potatoes |
cooked unpolished rice (100g ready);
fresh green vegetable salad. |
| 7 | repeating the first day's breakfast. | boiled potatoes; boiled chicken or pork; 200 ml of orange juice | green vegetable salads;
chicken fillet chop; green tea |
Diet for fast weight loss
One of the keys to effective rapid 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 vegetable), carbonated mineral water do not count. It is absolutely important to use drinking, clean water to lose weight.
Divide the amount of water ingested as follows:
- drink a glass (200 ml) of water before the first meal;
- drink another glass of water 30 minutes before the start before each meal;
- do not drink water 1-2 hours before bedtime to avoid swelling.
Dietary exit rules
To prevent weight loss after rapid weight loss, you should follow these rules when leaving your diet:
- Gradually include regular foods and products in your diet.
- eat proper, healthy food for at least a week to strengthen the result;
- eat in small portions, 4-5 times a day, without skipping meals;
- observe the BJU relationship 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 diet?
The following tips will help you lose 5-7 kg of weight a week without dieting:
- increase the level of physical activity so that caloric intake exceeds their income;
- drink plenty of water to speed up your metabolism and improve your metabolism;
- to perform cosmetic procedures aimed at warming the body and improving blood circulation: massage, body wrapping, massage with vacuum flasks;
- move as much as possible;
- use aids for weight loss: masseurs, weight loss belts, thermal underwear;
- last meal no later than 1-2 hours before bedtime.
Special slimming belts
Slimming belts can help fight excess weight.
Varieties:
- vibration 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 a sauna effect.Its effectiveness is achieved through the effect of temperature on the body. Fat is burned by directing the strap to problem areas of the body;
- combined belt. Its advantages lie in the combination of thermal and massage effects. Using this belt not only burns fat, but also cleanses the body, getting rid of harmful substances and excess fluid.
Effective exercises for weight loss
The most effective weight loss exercises:
- sit ups.The best exercise for burning fat is squats with many varieties. You can squat almost anywhere: at home, in the gym, on the street. Feet shoulder-width apart, arms bent at the elbows. It is important not to lift the knee over the legs at the squat. Squat firmly at a right angle, moving the buttocks as far as possible;
- run.The fat burning effect starts after 30 minutes of slow running. It is important to follow proper breathing and run for at least 45-50 minutes to see the effect in the future;
- board exercise.An effective exercise during which the muscles of the whole body work. To fill the bar, you must take a kneeling posture, then straighten to form a straight line. Start standing at the bar for 5-10 seconds, gradually increasing the time to 1-2 minutes or more;
- lunges.The same effective exercise as squats. For the best effect, you can use dumbbells and special leg weights. From a standstill, take a step forward by bending the guide leg at a right angle. Return to starting position. Do the exercise with the other leg. Make 15-25 folds on each leg, 2-3 sets;
- lect.An effective cardio exercise that aims to warm the body and improve blood circulation, which helps burn fat. Jumps can be anything: on the spot, on the rope, on the cross, with sprains. Do the exercise as many times as possible.
This article describes in detail how to lose weight and do it in the shortest possible time. By following the above recommendations, you can get rid of 5-7 kg per week. If the recommendations are applied correctly, you will not lose weight and your health will not suffer from strict diets.