How to lose 5 kg in a week?

The current rhythm of life forces people to do everything quickly. Work fast, eat fast, live fast and lose weight fast. Everyone is trying to find the best solutions to do something fast.

One of the painful issues for girls and women is the issue of losing weight fast. Now there are even express diets that allow you to lose 5, 7 and even 10 kg in one week! But how effective is it and won't it harm your health?

Know that if you have never resorted to exercise and diet, then you will not be able to lose weight quickly without stress to the body. You can minimize the consequences if you approach the issue wisely.

Basic principles for weight loss

To lose weight, it is important to know the basic principles you need to follow. They will not only help you lose weight, but will also allow you to keep the result for a long time.

The basic principles are the following:

• Breakfast cannot be ignored. This is explained by the fact that at night the metabolism slows down and in the morning the body needs energy to normalize its work. For breakfast it is recommended to use porridge, salads and cereals or rye bread - complex carbohydrates;
• Feeding should be frequent, but it is recommended in small portions, up to six times a day. This allows you to distribute energy evenly and gradually burn fat;
• Protein foods should dominate your diet. It promotes the burning of more calories due to the energy expended by the body to break it down. Protein should make up at least 30% of all food consumed per day;
• Foods that contain calcium, especially fermented milk, help you lose weight. The body breaks down fats with maximum efficiency when the daily intake of calcium is between 1200 and 1600 ml;
• Eating seafood contributes to the intensive production of leptin, a hormone that is responsible for regulating energy metabolism, which prevents you from improving. Seafood provides the body with vital elements that are needed in various diets;
• You can support the body with the help of vitamin complexes. It is important for the body to get enough potassium, iron, magnesium and a full range of vitamins;
• Spicy spices also help increase metabolism;
• Alcohol and smoking depress the nervous system and inhibit metabolism, respectively, their use is prohibited;
• Maintaining hydration is one of the foundations of any diet so that the body does not experience stress. Also, water improves and speeds up metabolism, allowing you to burn calories efficiently;
• It is better not to choose low-calorie diets, as the constant feeling of hunger after leaving them can cause a rapid gain of extra pounds. The norm for the diet is to lose 1 kg of weight per week;
• Sport is a prerequisite for weight loss. Choose what exercise you like. The main thing is to be physically active, then the calories will be burned three times faster;
• Eat unlimited amounts of vegetables and fruits.

If you decide to lose weight urgently, be sure to visit an endocrinologist. Sometimes the problem with being overweight is a malfunction of the thyroid gland. In this case, no diet will help, only treatment.

Ways to lose 6 kg in one week

Before a holiday, event or vacation you want to lose weight as quickly as possible, for example 5-6 kg per week. But it is worth bearing in mind that the best option per week would be weight loss of up to 1 kg. That is, it will not work naturally to lose up to 6 kg fast in a week.

Express weight loss involves stress for the body, so this method is a last resort. This result can be achieved with a low-calorie weight loss method or a mono diet.

One of the most popular diets that allows you to lose 6 kg per week is "6 petals". It is designed for 6 days, 7 days is the way out of it. The conclusion is the use of one product during the day. It looks like this:

• 1st day eat fish;
• 2nd day eat vegetables and juices;
• 3rd day eat chicken;
• On the 4th day they eat cereals, bran, bread, etc. ;
• 5th day - fermented dairy products and cottage cheese;
• 6th day - only fruits.

The seventh day of leaving the diet includes a moderate diet with small portions of the same foods that were included in the diet.

Proper nutrition

Proper nutrition includes supplying the body with all the necessary active substances: carbohydrates, proteins, vitamins, fats, micro and macronutrients. If you eat food in the right dose in connection with physical activity, then you can not only lose weight, but also be in shape for a long time.

There are some principles of good nutrition that you must follow. They include:

• The use of salt in limited quantities;
• You cannot eat semi-finished products, fast food, confectionery and sugar, sausages and any food with food additives;
• Dishes should be prepared in a way other than frying;
• In the morning on an empty stomach drink a glass of warm water in small sips;
• It is recommended to consume fruits and vegetables in unlimited quantities daily;
• Fast carbs can be consumed in small amounts for breakfast, in other dishes they are replaced by slow carbs;
• Eat more protein foods;
• To maintain water balance, drink at least 1, 5-2 liters per day, be sure to drink a glass of water half an hour before meals before each meal;
• Consumption of carbohydrates should be done in the first half of the day, protein - in the second;
• ⅕ from the daily diet should be polyunsaturated fats;
• Feeding should be frequent, at certain times, in small portions, 5-6 times a day with a break of 4 hours;
• Last meal two hours before bedtime.

Drinking regime

The drinking regime is understood as the order and amount of fluid consumed per day, taking into account a person's body weight, daily life, activity and climatic conditions. If you use the liquid properly, it will ensure the proper functioning of the water-salt metabolism in the body, which is necessary for normal life. It will also help you avoid many health problems and lose weight fast.

The individual water consumption is calculated by the following formula:for women: weight (kg) multiplied by 30 ml of water. In men, the weight (kg) is multiplied by 40 ml of water.

To the amount received we add for both women and men:

• During physical activity - 500-600 ml;
• With temperature drops - 500-600 ml;
• Fever, diarrhea or vomiting - 400-800 ml;
• After drinking coffee, tea, baking soda, add the volume of water 1: 1 of the drink you drink.

Women need more water during the perinatal period and the breastfeeding period. The norm increases from 600 ml per 1 liter.

Exercise

Physical activity is necessary for the normal functioning of the body. Its absence leads to serious metabolic changes, including fat accumulation and sagging skin.

Physical activity includes not only an active lifestyle, ie frequent walking or going to work, but also visits to gyms or a self-selected set of exercises and workouts, including gymnastics.

The intensity and type of training depends on what result a person wants to get.

In general, physical activity helps to increase muscle tone, has a general healing effect, and also contributes to the formation of a beautiful muscle relief and toned figure, which perhaps everyone dreams of.

Several types of training are used for weight loss:

• Aerobic. . . This type of training includes running, swimming, dancing, walking and more. To lose weight effectively, it is recommended to do aerobics at least 3 times a week and, if possible, increase to 6 times, with a fasting day 3 to 3. Duration from half an hour to an hour;
• Power.Such training includes exercises using various sports equipment such as dumbbells, barbells, resistance bands and more. ;
• CircularThis is the most effective way for those who want to lose weight. In this case, strength training alternates with aerobic training. These workouts should be done no more than 3 times a week as they are very intense. Each set takes 40-60 seconds and the full workout is 40 minutes. The basic principle of such training is cyclical, ie several selected exercises are performed in a circle. Within a few weeks you can feel the result;
• CrossfitIt is a training system represented by a set of exercises selected from different sports areas. The system is aimed at comprehensive physical development and weight loss. Different teaching methods are used for this. Exercises can be different each time, such as elements of gymnastics, weightlifting, powerlifting and circuit training.

Cosmetic treatments

Cosmetic procedures are quite popular in the weight loss process. Together with proper nutrition and physical activity, they give excellent results. These procedures include:

• Sauna, bath and phyto barrel. At high temperatures, the work of the blood supply system is intensified, which speeds up the metabolism and removes excess salt through the sweat glands. This helps to reduce body fat. The body does not retain water, but transforms, removing excess;
• Hot and cold shells and masks. Prior to these procedures, the body is scrubbed and covered with a special compound that affects fat deposits;
• Manual body shaping with massage. The masseur, using certain techniques, treats problem areas, improves blood flow and breaks down fat deposits.

Mono diets for weight loss for 5 kg per week

A monodiet is a difficult way to lose weight that involves using one product for a period of time. Mono diets are a fast and effective method for rapid weight loss, as well as cheap and effortless. With this method it is possible to lose weight drastically in 3, 5 and 7 days. The result can be a reduction in body weight by 5-10 kg.

One huge disadvantage of such diets is the stress on the body, which can react to the diet with serious illnesses or diseases. This is due to the fact that the body is constantly looking for additional sources of energy, burning all available reserves. Therefore, monodiet is limited to a maximum of 10 days.

The negative result can be such violations as:

• Irritability;
• Insomnia;
• Apathy and loss of strength;
• Gastrointestinal problems;
• When leaving the diet, quickly regain the lost weight.

In order not to worsen your health and to achieve the effectiveness of the diet, you should:

• Choose your favorite product for the mono diet;
• Evaluate the disadvantages of this method of weight loss and compare with your options;
• Do not choose long-term options;
• Follow the specified amount of food in the diet without cutting it;
• Use the product according to the regime and do not forget about the water balance;
• Combine with moderate physical activity;
• If you experience any illness, stop the diet.

The most popular monodiet, which allows you to lose 5 kg per week, are: buckwheat, kefir and kefir-lemon, egg, cottage cheese and Estonian.

If a 5- and 7-day mono-diet is chosen, then it is recommended to closely monitor health. Long-term dietary restrictions of this type can cause irreversible effects on the body. Therefore, it is recommended to add other foods, at least in minimal quantities. This is called a light diet.

Buckwheat

The buckwheat monodiet gained popularity due to its effectiveness and minimal negative effects. The fact is that buckwheat is low in calories and contains a huge amount of nutrients. Therefore, the body practically does not suffer.

It is easy to follow a diet with buckwheat. If we consider a lighter version of the buckwheat diet, then you can include dried fruits, cheese, vegetables and fruits, kefir and avocado in the diet. Used separately with buckwheat.

Buckwheat is prepared by the following method: at night pour a glass of buckwheat with two cups of boiling water and leave to swell. In the morning, drain excess water and consume on an empty stomach.

Buckwheat is not boiled. No salt, oil or spices are added to it. You can add low-fat kefir. The last portion of porridge should be 3-4 hours before bedtime.

To get out of the buckwheat diet, you need to gradually introduce a variety of foods into the diet in small portions. You can start with fruits, vegetables or stews.

Kefir

Kefir diet can lead to weight loss of up to 10 kg per week. Low-fat kefir is used - from 0, 5 to 4%. The conclusion is that there are no carbohydrates in kefir, respectively the body has nowhere to get energy and must deplete all reserves and spend them on the breakdown of the protein that kefir contains.

The big disadvantage is that when you consume kefir, there is a constant feeling of hunger and nutritional deficiencies. Kefir diet can seriously damage the functioning of the gastrointestinal tract. The solution may be the use of vitamin complexes.

The strict kefir diet provides for 3-5 days of use of this product only. One and a half liters is divided into 5-6 intakes. In a lighter version, you can eat fruits and vegetables, except bananas and grapes.

Egg

The egg protein diet is easily tolerated by many as it is a light option. The egg itself is high in calories. There are 44 kcal per 100 grams, together with the yolk - 160. The conclusion is that in the absence of carbohydrates the body processes fat reserves to extract energy and uses them for protein processing.

But when energy is generated only by proteins, additional breakdown products enter the body, which primarily damage the liver. Therefore, the egg diet includes the consumption of fruits, vegetables and cooked meat or fish.

For 2 weeks gives the result of losing weight by 5-6 kg. The diet includes three meals a day with an interval of 4 hours. At each meal 1-2 eggs.

Cucumber

The cucumber diet is also not entirely monodietal, but gives good results. If you stick to using only cucumbers, this will lead to serious stress on the second or third day and will cause many problems, as the use of hard fiber implies a critical lack of other nutrients.

It is recommended to dilute the diet with cucumbers with the help of: eggs, cheese, radishes, carrots, tomatoes, rice, rye bread, herbs and fruits (except bananas). The three-day diet might look like this:

• Breakfast: cucumber salad with tomatoes and herbs. Salad dressing with olive oil and lemon juice. One slice of rye bread and green tea;
• Lunch: lean vegetable soup and cucumber salad. 100 grams of boiled chicken breast;
• Dinner: cucumber salad with cottage cheese and herbs.

Juice

Just one glass of natural juice speeds up the metabolism with ⅓ and thanks to this the body begins to release energy intensively, burning fat. If you drink the juice regularly, you may notice a significant weight loss. If you resort to diets of juice with pulp (fresh), the body will receive a sufficient amount of vitamins, amino acids and other important elements. In addition to all the other benefits, in the process of losing weight the body is cleared of metals and radionuclides.

There are a huge number of diets with juices and you can choose the most suitable individually. It is important to note that you should not choose a mono diet, in which you should consume only the juice of one fruit or vegetable, or alternating (different juices every day) without any additional foods, otherwise you can seriously damage the pancreas.

You can choose from options such as a "mixed drinking" diet, which consists of fresh juices, smoothies, juices or a "mixed classic", which includes the addition of solid foods.

Cottage cheese

The monodiet with cottage cheese is considered one of the most useful. Even a strict cottage cheese diet is easily tolerated by many. It is satisfying, one does not feel the exhausting feeling of hunger.

To prepare the body, it is recommended to gradually exclude meat and bakery products, as well as confectionery, a few days before the start of the diet, replacing it with a large number of vegetables and fruits. For 5-7 days, adhering to such a diet, you can lose up to 5 kg of excess weight.

The diet includes 4-5 meals. It is necessary to separate 500 grams of low-fat cottage cheese and 500 ml of low-fat yogurt of these methods. In the process you can eat fruits and natural yogurts.

Estonian diet

The famous low-calorie diet is the Estonian diet. It allows you to get rid of fat deposits while the body does not suffer from a lack of nutrients. This is a combined diet of mono diets. It is designed for one week and gives a result of minus 5 kg.

The essence of this method is that the first few days you should eat food that contains protein, and in the following days only one that contains carbohydrates. Only one thing is consumed every day. Food should not be seasoned with salt, spices, butter or sugar. Feeding is 4-5 approaches a day.

The approximate menu might look like this:

• 1st day - 6 eggs;
• 2nd day - 500 grams of low-fat cottage cheese;
• 3rd day - 800 g of boiled chicken or turkey;
• 4th day - 200 g of brown rice (dry weight for cooking);
• 5th day - 6 boiled potatoes;
• 6th day - 6 apples;
• 7th day - 1, 5 liters of 1% kefir.

Diet with lemonade and kefir

The monodiet with lemonade and kefir is very effective, but it is not easy to follow. First, this is due to the taste of these products, as the drink turns out to be very sour. Second, it is intended for 3 days for 3 doses of this composition. The constant feeling of hunger, as well as the laxative effect, are very exhausting. Third, it does not suit everyone. All problems related to the gastrointestinal tract exclude this method of weight loss, as it severely affects the stomach, especially with high acidity.

The menu involves the use of a mixture: 1, 5 liters of 1% kefir and juice of 2 lemons. This drink is divided into three portions. In addition to these products, nothing else can be consumed. This is a difficult diet and excess body fat disappears very quickly, but the disadvantage is that after such a diet there is a danger of quickly gaining weight and even doubling it.

Rules for nutrition after weight loss

In order not to gain weight after dieting, you need to eat right. Once you get out of the diet, you need to diversify your weight, but introduce foods gradually so that the body has time to convert the energy received to the end, otherwise a set of "pro-reserves" is inevitable. observed are absolutely simple.

The following is recommended:

• The diet should remain the same - 4-5 meals a day in small portions;
• Do not forget about water balance. Drink a glass of water half an hour before each meal. In addition to water, use freshly squeezed juices and green tea;
• It is better to refuse fried food with preservatives;
• Foods from all groups should be included in the diet;
• Use minimal amounts of salt and sugar;
• Eat as many vegetables, fruits and vegetables as possible. In addition, you can use vitamin complexes;
• Remember to be physically active. If you do not have the time or opportunity to visit gyms, then do not neglect morning exercises and evening walks.

There is one simple rule that works for everyone without exception: in order for food to be balanced, you need to divide the plate into 2 parts, and one of them in half. The big half should always contain fruits and vegetables, ¼ for protein foods and ¼ for carbohydrates.

Contraindications for abrupt weight loss

In principle, all diets are limited to limiting the use of any food. Of course, mono diets are extremely stressful for the body when you have to limit yourself to one or more foods. The wrong way to lose weight can cause serious damage to the body, especially if there are any chronic diseases. Diets can also provoke irreversible changes in the body. This leads to a sharp restriction of nutrients.

It is recommended that you undergo a full medical examination before each diet. It is important to visit an endocrinologist and nutritionist. Based on the anamnesis, the doctor can give dietary recommendations or choose an individually tolerable diet.

There are absolute contraindications to any diet due to health conditions and chronic diseases. The following categories of people fall into such a group:

• Children and adolescents. They cannot exclude from the diet any group of foods for normal development. The young body does not tolerate various loads well and this can lead to very serious consequences;
• Women in the prenatal period and the breastfeeding period. During pregnancy, for the normal birth of the fetus, it is necessary to eat well and not stress the body. Any dietary restrictions can adversely affect the health of the fetus or lead to miscarriage. During the breastfeeding period, a healthy, balanced diet produces milk;
• People with all kinds of chronic diseases. The lack of any active substances can lead to exacerbation of existing diseases;
• It is strictly forbidden for people with diabetes;
• Preoperative and postoperative period.

No nutritionist will recommend a monodiet to your patient. Only balanced or strict, low-calorie diets and sports. Express diets can harm even the healthiest people. Mild adverse effects include the following:

• Insomnia;
• Migraine;
• Fatigue and irritability;
• Depression.

Serious body disorders include:

• Disruption of the metabolic process;
• Hormonal imbalance;
• Neurological disorders;
• Bulimia
• Anorexia;
• Serious disorders of the gastrointestinal tract, liver and kidneys.

In addition to the listed negative consequences, improperly selected diet, prolonged or raw, can seriously affect the appearance. Excess fat will disappear, but the skin will turn pale, sag, there may be problems with hair loss and deterioration of nails and teeth.

The main conclusion from the opinions of experts in the field of proper nutrition and diet is that food should be selected individually, move more and drink water, and be sure to visit doctors.