Losing weight is a process that is both complex and quite simple if you know the mechanism of its action. Often there is not enough compliance with the diet and exercise. In most cases, you need to lose weight quickly. 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 critical for weight loss. Therefore, it is possible to get rid of them in a short time.
General recommendations for losing 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 getting rid of excess weight (nutrition, exercise, other procedures);
- make a list of useful and necessary products;
- determine the goal of losing weight. 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 about all the possible contraindications.
This is necessary in order to minimize possible negative consequences.
Contraindications for rapid weight loss:
- pregnancy.It is strongly not recommended to resort to fast diets 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 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, such diseases can go into an exacerbation stage and lead to a deterioration in health;
- violation of the menstrual cycle.A well-functioning hormonal system is an extremely important item 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 operations or long-term treatment.During such periods, the body needs a large amount of nutrients for a quick recovery. Therefore, rapid weight loss should be excluded at this time.
Products for fast weight loss in a week
How to lose weight in a week by 5-7 kg - it ceases to be a question when it is known which foods should be included in the diet, and which is better to get rid of forever. First of all, it is worth understanding 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.
Foods needed in the diet:
- protein sources:lean meat (poultry, 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, spelt, couscous, bulgur. These cereals are sources of slow (healthy) carbohydrates, and are also enriched with useful microelements 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 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;
- fruits and vegetables with a low glycemic index.It shows how high the level of sugar is in a particular fruit (vegetable). Fruits and vegetables with a low carbohydrate content will help the body get the necessary vitamins and minerals during rapid weight loss.
Products prohibited for consumption:
- pure sugar;
- fast carbohydrates (fast food, sweet foods, pastries, chips, crackers with additives, cakes, and so on);
- mayonnaise and other purchased sauces;
- fatty meat and offal;
- Salo;
- hot and cold smoked products;
- frozen semi-finished products and canned food;
- all types of sausages.
This is a basic list of foods needed in the diet and those that need to be excluded.
Kefir diet for a week
Kefir diet involves the use of kefir and a small (from 100 to 400g) amount of a permitted product.
Kefir diet menu for a week:
- kefir with a fat content of not more than 1%;
- boiled (without salt) poultry meat;
- 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 eating a small amount of the above products.
Contraindications:
- disorders of the stomach and intestines;
- violations of the kidneys;
- period of 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 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 adjustment to the diet mode. Further, the diet varies depending on the type of this diet.
General recommendations: fruits containing a high level of carbohydrates (bananas, mangoes, pears) are best consumed 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;
- having an allergy to any fruit.
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. Preferably with a good composition and low sugar content. Drinking coffee, herbal tea is allowed. No sweeteners.
Contraindications:
- with diabetes, this diet is prohibited;
- liver disease;
- allergy.
Mono diet on cereals
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 that make up its basis.
The advantage of a diet on cereals, in addition to losing weight, is the cleansing of the body, since cereals help to remove toxins from the body.
The diet menu for cereals 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, and so on).
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 proposed for a variety of 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 tea;
- Day 2Low-fat cottage cheese (up to 1% fat content) divided into 4 meals;
- Day 3Boiled chicken fillet (500-600g) divided into 5-6 meals;
- Day 4Boil unpolished rice (200g dry) without salt and sugar. Divide into 4 meals;
- Day 5Boil 5-6 medium-sized or 3 large potatoes without peeling. Eat 1 piece per meal;
- Day 6Apples, preferably green varieties. Consume in any amount throughout the day.
Contraindications:
- menses;
- During pregnancy and breastfeeding;
- chronic diseases.
Buckwheat diet
Buckwheat diet is one of the most popular fast diets. Its features: a budget diet, a 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 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 people who do a lot of sports. Since protein is a fundamental element for building and developing 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 preferable to add cereals (lentils, brown rice, bulgur, couscous, buckwheat) and fresh vegetables, greens to the diet. Such an extensive list of allowed products will allow you to create a complete menu without exposing the body to the risk of poor health.
Contraindications:
- kidney ailments;
- diseases of the digestive system;
- too much overweight;
- elderly 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;
- any confectionery products;
- bakery products.
One of the most important features of the Japanese diet is the observance of the 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;
- 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, besides the fact that it is as simple as possible. In addition to, directly, eggs, the diet includes lean meats, fresh vegetables, fat-free cottage cheese up to 1%, a large amount of green tea and tea based on herbs without sugar. Meals are made three times a day, in medium portions.
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 cheapness of the products that are required for it. In addition to getting rid of excess 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 with no sugar, drink plenty of water. Apples can be baked, stewed, 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, when you need to stick to your usual diet until 4 p. m. , and after that time, drink only pure water and herbal-based tea without sugar.
A diet with no dinner implies restrictions on the main diet: rejection of unhealthy foods, removal of harmful foods from the menu, drinking plenty of fluids (water).
The effect is achieved by accelerating the metabolism, since dinner is often the most high-calorie meal, loading the stomach and slowing down the metabolism.
Shock diet on 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 a large amount of tea and a strict restriction in food intake.
On a tea diet, a special tea is used, which contains substances that speed up metabolism and cleanse the body. This allows you to lose a few extra pounds in the shortest possible time, having cleansed and healed all body systems.
A sample Swedish diet menu for a week for effective weight loss
The Swedish diet differs from others in its reduced daily calorie intake.
How to lose weight within a week (at least 5-7 kg) is easy to find out by examining 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 fish fried without oil or baked |
jacket-boiled potatoes;
vegetable salad |
| 2 | whole wheat bread;
100g low-fat cheese (15-20%); fresh fruits; green or herbal tea without sugar. |
150-200g fish, boiled or baked; 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;
50g cheese; a glass of milk |
Apple juice;
100-150g baked chicken fillet; a fresh vegetable salad |
lean part of pork (100g), baked or fried without oil; a fresh vegetable salad;
Apple juice |
| five | brown rice (100g ready-made); 200ml warm milk | jacket-boiled potatoes;
steamed chicken cutlet; 1 apple; 1 orange; green tea |
fresh fruit salad dressed with fat-free yogurt;
fresh strawberries |
| 6 | 1 large orange;
100g low-fat or fat-free yogurt without additives |
200g lean meat, grilled;
1 apple; boiled potatoes |
boiled unpolished rice (100g ready-made);
fresh green vegetable salad. |
| 7 | repetition of the breakfast of the first day. | boiled potatoes; boiled chicken or pork meat; 200ml orange juice | green vegetable salad;
chicken fillet chop; green tea |
Diet for fast weight loss
One of the keys to effective rapid weight loss is to maintain the 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 do not count. It is categorically important for weight loss to use drinking, clean water.
Divide your water intake 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.
Diet exit rules
So that the weight does not return after rapid weight loss, you must be guided by the following rules when leaving the diet:
- include habitual food and products in the diet gradually;
- eat proper, healthy food for at least a week to consolidate the result;
- eat in small portions, 4-5 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 a diet?
How to lose weight in a week by 5-7 kg without dieting, the following recommendations will suggest:
- increase the level of physical activity so that the consumption of calories exceeds their income;
- drink plenty of water to speed up metabolism and improve metabolism;
- do cosmetic procedures aimed at warming up 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;
- the last meal no later than 1-2 hours before bedtime.
Special slimming belts
Slimming belts can help in the fight against excess weight.
Varieties:
- vibration belt.Its peculiarity is that, with the help of vibration, fat is broken down to a softer state and is easily removed from the body;
- belt with sauna effect.The effectiveness of its application is achieved through temperature effects 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 cleansed, getting rid of harmful substances and excess fluid.
Effective exercises for weight loss
The most effective exercises for weight loss:
- squats.The best exercise for burning fat is squats 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 over the feet. Squat strictly at a right angle, moving the buttocks as far as possible;
- run.The fat burning effect begins after 30 minutes of slow running. It is important to observe proper 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 the bar, you need to take a pose, kneeling, then straighten up, forming a straight line. Start standing in the bar from 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 standing position, take a step forward, bending your lead leg at a right angle. Return to starting position. Perform the exercise with the other leg. Perform 15-25 lunges on each leg, 2-3 sets;
- jumping.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, cross, 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 come back and health will not suffer from strict diets.