Losing weight is a complex process and quite simple if you know the mechanism of its action. Often there is not enough compliance with diet and exercise. In most cases, you need to lose weight quickly. This article will tell you how to lose weight from 5 to 7 kg per week correctly and without harming the body.
Is it possible to lose 5-7 kg in a week?
Yes, it is 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
To lose weight from 5 to 7 kg per week without harming the body, you should follow 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 regimen will be easier;
- drink the required amount of water (detailed recommendations will be provided below);
- Stay positive and motivated.
Contraindications for rapid weight loss
How to lose weight in a week at 5-7 kg will be described in detail below. But, before starting 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 strongly 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, these diseases can enter a stage of exacerbation and lead to a deterioration of health;
- violation of the menstrual cycle.The proper functioning of the hormonal system is an extremely important item for the health of every woman. During rapid weight loss, the cycle can be interrupted, which will lead to more serious problems;
- rehabilitation period after surgery or long-term treatment.During these periods, the body needs a lot of nutrients for quick recovery. Therefore, rapid weight loss should be ruled out at this point.
Quick weight loss products in a week
How to lose weight in a week by 5-7 kg - it ceases to be a question when you know which foods should be included in the diet and which is better to get rid of for good. First of all, it is worth understanding 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 meat (poultry, lean pork, game meat). Protein-rich cereals (lentils, chickpeas, beans); low-fat cottage cheese, cheese, eggs;
- Slow carb sources:buckwheat, brown or unpolished rice, spelt, couscous, bulgur. These cereals are sources of slow (healthy) carbohydrates and are also enriched with useful trace elements and vitamins;
- Healthy fat sources:It is best to use fish oil and flaxseed oil capsules as a dietary supplement. They contain the necessary 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, drinking the required daily amount of water is extremely important;
- fruits and vegetables with a low glycemic index.Shows how high the sugar level is in a certain fruit (vegetable). Low-carb fruits and vegetables will help the body get the vitamins and minerals it needs during rapid weight loss.
Products prohibited for consumption:
- pure sugar;
- fast carbs (fast food, candy, cakes, chips, crackers with additives, cakes, and so on);
- mayonnaise and other store-bought sauces;
- fatty meat and offal;
- Salt;
- hot and cold smoked products;
- frozen semi-finished products and canned foods;
- all kinds 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
The Kefir diet involves the use of kefir and a small amount (from 100 to 400g) of a permitted product.
Kefir diet menu for a week:
- kefir with a fat content of not more than 1%;
- boiled poultry meat (without salt);
- 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:
- stomach and intestinal disorders;
- violations of the kidneys;
- period of pregnancy and lactation;
- age up to 18 years;
- pancreas diseases.
fruit diet
A feature of this diet, in addition to rapid weight loss, is the benefits of fresh and 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 permissible to consume any amount of fruit necessary to saturate the body. This is necessary for your adjustment to the diet. Also, the diet varies depending on the type of this diet.
General recommendations: fruits with a high carbohydrate content (banana, mango, pear) should be consumed before 1 pm. Do not eat more than 1-1. 5 kg of fresh fruit per day. Make sure you use the required amount of drinking water.
Contraindications:
- diseases of the stomach and intestines;
- have 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 good composition and low sugar content. Drinking coffee, herbal tea is allowed. No sweeteners.
Contraindications:
- with diabetes, this diet is prohibited;
- liver disease;
- allergy.
single cereal diet
How to lose weight in a week at 5-7 kg, you can understand by learning more about a 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 base.
The advantage of a cereal-based diet, in addition to losing weight, is cleansing the body, as cereals help to eliminate toxins from the body.
The cereal diet menu depends on the variety chosen. Ideal for such a diet would be oats 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 gestation and lactation.
fast estonian diet
A feature of the Estonian diet is the use of only one product a day. In addition, the recipes proposed for different diets are easy to prepare.
Estonian diet menu example:
- 1 day. Boiled Eggs (6 pcs. ) Divide into 6 meals. Drink lots of plain water and unsweetened herbal tea;
- Day 2Low-fat cottage cheese (up to 1% fat content) divided into 4 meals;
- Day 3 Boiled chicken fillet (500-600g) divided into 5-6 meals;
- Day 4Boil the unpolished rice (200g dry) without salt and sugar. Divide into 4 meals;
- Day 5 Boil 5-6 medium potatoes or 3 large unpeeled potatoes. Eat 1 piece per meal;
- Day 6Apples, preferably green varieties. Consume in any amount throughout the day.
Contraindications:
- menstruation;
- During pregnancy and breastfeeding;
- chronic diseases.
buckwheat diet
The buckwheat diet is one of the most popular fast diets. Its features: an economical diet, a simple menu, benefits (especially when cooking cereals, do not boil).
7 days buckwheat diet menu:
- buckwheat. It can be consumed 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 a day;
- clean drinking water in large quantities. You can drink 2-3 cups of unsweetened herbal tea.
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 play 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.
Menu example:
- 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 allowed products will allow you to create a complete menu without exposing the body to the risk of health problems.
Contraindications:
- kidney diseases;
- diseases of the digestive system;
- overweight;
- old 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 the portions of 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 the observance of the drinking regime. In addition to green tea (no sweeteners), it is necessary to consume at least 2 liters of still drinking water 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, in addition to being as simple as possible. In addition to eggs, the diet includes lean meats, fresh vegetables, up to 1% fat-free cottage cheese, a lot of green tea, and unsweetened herbal tea. Meals are eaten three times a day, in medium portions.
The egg diet improves blood circulation and general well-being.
Contraindications:
- egg allergy;
- weakened immunity;
- high blood cholesterol;
- high pressure.
cucumber diet
The advantage of this diet is the simplicity of the menu and the low cost of the products needed for it. In addition to getting rid of excess weight, the cucumber-apple diet improves well-being, rids the body of harmful toxins and toxins, normalizes the functions of the stomach and intestinal tract.
In addition to fresh cucumbers and apples, it is permissible to drink unsweetened tea, 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 usual diet until 4 pm, and after that time, drink only plain water and unsweetened herbal tea.
A no-dinner diet implies restrictions on the main diet: rejection of unhealthy foods, removal of unhealthy foods from the menu, intake of lots of fluids (water).
The effect is achieved by speeding up the metabolism, as dinner is often the most caloric meal, overloading the stomach and slowing down the metabolism.
Shock diet with special tea
How to lose weight in a week from 5 to 7 kg 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 on food intake.
In the tea diet, a special tea is used, which contains substances that accelerate metabolism and cleanse the body. This allows you to shed a few extra pounds in the shortest possible time, cleaning and healing all of the body's systems.
A sample Swedish diet menu for a week for 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 find out by looking at the approximate menu of this diet:
| Day | Breakfast | To have lunch | To have lunch |
| 1 | buckwheat groats cooked in reduced-fat milk (1-1. 5%) | vegetable salad with herbs; 200g oil-free fried fish or baked |
boiled potatoes;
vegetable salad |
| two | whole grain bread;
100g of low-fat cheese (15-20%); fresh fruit; unsweetened green or herbal tea. |
150-200g of boiled or baked fish; coat potatoes | Greek salad |
| 3 | cooked buckwheat;
vegetable salad |
couscous groats;
a boiled egg |
low-fat cottage cheese (1-2%) |
| 4 | 2 pieces of rye bread;
50g of cheese; a glass of milk |
Apple juice;
100-150g of roasted chicken fillet; a fresh vegetable salad |
lean pork meat (100g), roasted or fried without oil; a fresh vegetable salad;
Apple juice |
| five | brown rice (100g ready); 200ml of warm milk | boiled potatoes;
steamed chicken cutlet; 1 apple; 1 orange; Green tea |
fresh fruit salad dressed with low-fat yogurt;
fresh strawberries |
| 6 | 1 large orange;
100g low-fat or non-fat yogurt with no additives |
200g of grilled lean meat;
1 apple; boiled potatoes |
cooked unpolished rice (100g ready);
fresh green vegetable salad. |
| 7 | repeat breakfast of the first day. | boiled potatoes; boiled chicken or pork; 200ml of orange juice | green vegetable salad;
chicken fillet cutlet; Green tea |
diet to lose weight fast
One of the keys to fast and effective weight loss is maintaining the body's water balance:
- it is necessary to drink clean and potable water;
- drink at least 1. 5-2 liters of water a 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 clean, drinking water.
Break down 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 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 going off the diet:
- include foods and usual products in the diet gradually;
- eat the right and 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 proportion of BJU in the diet;
- drink 1. 5-2 liters of clean water;
- monitor your daily calorie intake so that energy expenditure exceeds your intake.
Is it possible to lose 5-7 kg in a week without dieting?
How to lose weight in a week at 5-7 kg without dieting, the following recommendations suggest:
- increase the level of physical activity so that calorie consumption exceeds your income;
- drink plenty of water to speed up metabolism and improve metabolism;
- performing aesthetic procedures aimed at warming the body and improving blood circulation: massage, body wraps, massage with vacuum bottles;
- move as much as possible;
- use weight loss aids: massagers, slimming 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, fat is broken down to a smoother state and is easily removed from the body;
- Sauna effect belt.The effectiveness of its application is achieved through the effects of temperature on the body. Fat is burned by directing the belt's action to problem areas of the body;
- combined belt. Its advantage lies in the combination of thermal and massage effects. By using this belt, not only fat is burned, but the body is also cleansed, getting rid of harmful substances and excess fluid.
Effective weight loss exercises
The most effective exercises for weight loss:
- squats.The best exercise for burning fat is the squat with many varieties. You can do squats almost anywhere: at home, at the gym, on the go. Feet shoulder-width apart, arms bent at the elbows. When squatting, it's important not to bring your knee over your feet. Squat down strictly at right angles, moving your buttocks as much 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 effect in the future;
- plank exercise.An effective exercise during which the muscles of the entire body work. To perform the barbell, you need to strike a pose, kneel down, and then straighten up, forming a straight line. Start by standing on the bar for 5-10 seconds, gradually increasing the time to 1-2 minutes or more.
- lunges.The same effective exercise as the squat. For the best effect, you can use dumbbells and special leg weights. Standing, take a step forward, bending your front leg at a right angle. Return to starting position. Do the exercise with the other leg. Perform 15-25 lunges on each leg, 2-3 sets;
- jumping.An effective cardio exercise that aims to warm up the body and improve blood circulation, which helps to burn fat. Jumps can be anything: on the spot, across a rope, across, with lunges. Do the exercise as often as possible.
How to lose weight and do it in the shortest possible time is described in detail in this article. Following the above recommendations, you can get rid of 5-7 kg per week. With the correct application of the advice, excess weight will not return and health will not suffer from strict diets.