How to lose 5 kg in a week?

The current pace 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 get something done quickly.

One of the painful issues for girls and women is the issue of quick weight loss. Now there are even express diets that allow you to lose weight by 5, 7 and even 10 kg in a week! But how effective is it and will it not harm your health?

Know that if you've never resorted to physical training and diets, you won't be able to lose weight quickly without stressing your body. You can minimize the consequences if you approach the issue wisely.

Weight Loss Basics

To lose weight, it's important to know the basics you should follow. Not only will they help you to lose weight, but they will also allow you to keep the result obtained for a long time.

The basic principles are as follows:

• Breakfast cannot be ignored. This is explained by the fact that during the night the metabolism slows down and in the morning the body needs energy to normalize its work. For breakfast, it is recommended to use porridges, salads and cereals or rye bread - complex carbohydrates;
• Meals should be frequent, but small portions are recommended, up to six times a day. This allows you to evenly distribute energy and burn fat gradually;
• Protein-rich foods should dominate your diet. It promotes more calorie burning due to the energy expended by the body to break it down. Proteins must represent at least 30% of all food consumed each day;
• Foods that contain calcium, in particular fermented milk, help you lose weight. The body breaks down fat with maximum efficiency when daily calcium intake is between 1200 and 1600 ml;
• Eating seafood contributes to the intense production of leptin, a hormone responsible for regulating energy metabolism, which prevents you from recovering. Seafood provides the body with vital elements that are needed in many diets;
• You can support the body using vitamin complexes. It is important that the body gets enough potassium, iron, magnesium and a full range of vitamins;
• Hot spices also help to increase metabolism;
• Alcohol and tobacco depress the nervous system and inhibit metabolism, respectively, their use is prohibited;
• Staying hydrated is one of the cornerstones of any diet so your body doesn't suffer from stress. In addition, water improves and speeds up metabolism, which allows you to burn calories efficiently;
• It's best not to choose low-calorie diets, as the constant feeling of hunger after leaving them can lead to a quick set of extra pounds. The norm for a diet is a loss of 1 kg of weight per week;
• Sport is a prerequisite for losing weight. Choose the exercise you like. The main thing is to be physically active, so the calories will be burned three times faster;
• Eat unlimited servings of vegetables and fruits.

If you decide to lose weight urgently, visit an endocrinologist. Sometimes the problem of 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 any holiday, event or vacation, you want to lose weight as quickly as possible, eg 5-6 kg per week. However, it is worth considering that the best option per week would be weight loss of up to 1kg. That is, it will not work naturally to lose weight up to 6 kg quickly in a week.

Express weight loss involves stress to the body, so this method is an extreme measure. This result can be achieved with a low calorie weight loss method or a mono diet.

One of the most popular diets, which allows you to lose 6 kg per week, is the "6 petals". It's designed for 6 days, 7 days is a way out of it. The end result is the use of a product throughout the day. It looks like this:

• 1st day eating fish;
• 2nd day eat vegetables and juices;
• 3rd day eat chicken meat;
• 4th day they eat cereals, bran, bread, etc . ;
• 5th day - fermented dairy products and curd;
• 6th day - fruit only.

Day 7 off the diet involves eating in moderation with small portions of the same foods that were included in the diet.

proper nutrition

Proper nutrition involves providing the body with all the necessary active substances: carbohydrates, proteins, vitamins, fats, micro and macro elements. If you eat food in the right dosage in conjunction with physical activity, not only will you lose extra pounds, but you will also stay in shape for a long time.

There are certain principles of good nutrition that you must follow. These include:

• The use of salt in limited amounts;
• You cannot eat semi-finished products, fast food, confectionery and sugar, sausages and all kinds of food with food additives;
• Dishes must 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 daily in unlimited amounts;
• Fast carbs can be eaten in small amounts for breakfast; at other meals they are replaced by slow carbs;
• Eat more protein foods;
• To maintain water balance, drink at least 1. 5-2 liters a day, make sure you drink a glass of water half an hour before meals before each meal;
• Carbohydrate consumption should occur in the first half of the day, proteins - in the second;
• ⅕ of the daily diet must be polyunsaturated fats;
• Meals should be frequent, at a certain time, in small portions, 5 to 6 times a day with an interval of 4 hours;
• Last meal two hours before bed.

drink regime

The drinking regime is understood as the order and quantity of liquids consumed per day, taking into account the person's body weight, daily routine, activity and weather conditions. If you use the liquid correctly, this will ensure the correct functioning of the body's salt-water metabolism, necessary for normal life. It will also help you avoid many health problems and lose weight quickly.

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

We add to the amount received for women and men:

• With physical effort - 500-600 ml;
• With temperature drops - 500-600 ml;
• Increased body temperature, diarrhea or vomiting - 400-800 ml;
• After drinking coffee, tea, sweet soda, add the 1: 1 water volume of the beverage you drink.

Women need more water during the perinatal and lactation period. The rate increases from 600 ml to 1 liter.

Physical exercise

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

Physical activity involves not only an active lifestyle, that is, frequent walks or trips to work, but also visits to gyms or an independently chosen set of exercises and training, including gymnastics.

The intensity and type of training depends on the type of result the person wants to achieve.

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

For weight loss, several types of exercises are used:

• Aerobic. . . This type of training includes running, swimming, dancing, walking, etc. To effectively lose weight, it is recommended to do aerobics at least 3 times a week and, if possible, increase it up to 6 times, with fasting for 3 to 3. Duration from half an hour to an hour;
• Power.This training involves exercises with various sports equipment such as dumbbells, dumbbells, resistance bands, etc. ;
• CircularIt is the most effective way for anyone who wants to lose weight. In this case, strength training alternates with aerobic training. These workouts should be done a maximum of 3 times a week, as they are very intense. Each set takes 40 to 60 seconds and a full workout lasts 40 minutes. The basic principle of this training is cyclic, that is, 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 various sporting areas. The system is aimed at complete physical development and weight loss. For this, a variety of training methods are used. The exercises can be different each time, such as elements of gymnastics, weight lifting, weight lifting and circuit training.

cosmetic procedures

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

• Sauna, bath and fito barrel. At high temperatures, the work of the blood supply system is improved, which speeds up metabolism and removes excess salt through the sweat glands. This helps to reduce body fat. The body does not retain water, but transforms itself, removing the excess;
• Hot and cold wraps and masks. Before these procedures, the body is washed with an exfoliant and covered with a special compound that affects fat deposits;
• Manual body shaping with massage. The massage therapist, using certain techniques, works on problem areas, improves blood flow and breaks down fat accumulation.

Mono weight loss diets for 5 kg per week

A mono-diet is a difficult way to lose weight, which involves using a product for a period of time. Mono diets are a quick and effective method of expressing weight loss, as well as being inexpensive and effortless. With this method, it is possible to drastically lose weight in 3, 5 and 7 days. The result can be a decrease in body weight by 5-10 kg.

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

The negative result can be violations such as:

• Irritability;
• Insomnia;
• Apathy and loss of strength;
• Gastrointestinal problems;
• When leaving the diet, a quick return of the lost pounds.

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

• Choose your favorite mono-diet product;
• Assess the disadvantages of this method of losing weight and compare it to your capabilities;
• Don't choose lengthy options;
• Follow the specified amount of foods in the diet, without cutting them;
• Use the product according to the regime and don't forget the water balance;
• Combine with moderate physical activity;
• If you have any illnesses, stop the diet.

The most popular mono-diets that allow you to lose weight by 5 kg per week are: buckwheat, kefir and lemon kefir, egg, cottage cheese and Estonian.

If a mono-diet of 5 and 7 days is chosen, it is recommended to carefully monitor the health status. Long-term dietary restrictions of this kind can have irreversible consequences on the body. Therefore, it is recommended to add other foods as well, at least in minimal amounts. This is called a light diet.

Buckwheat

Buckwheat mono-diet has gained popularity due to its effectiveness and minimal negative effects. The fact is that buckwheat is low in calories and contains a lot of nutrients. Consequently, the body hardly suffers.

It's easy to follow a buckwheat diet. If we consider a lighter version of the buckwheat diet, you can include dried fruits, cheese, vegetables and fruits, kefir and avocados in the diet. They are used separately with buckwheat.

Buckwheat is prepared by the following method: In the evening, pour a cup of buckwheat with two cups of boiling water and let it swell. In the morning, drain off excess water and consume on an empty stomach.

Buckwheat is not boiled. Salt, oil and spices are not added to it. You can add low-fat kefir. The last portion of porridge should be 3-4 hours before bedtime.

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

kefir

A kefir diet can result in a reduction in body weight of up to 10 kg per week. Low-fat kefir is used - from 0, 5 to 4%. The end result is that there are no carbohydrates in kefir, respectively, the body has nowhere to get energy and has to deplete all reserves and expend them to break down the protein that kefir contains.

The big downside is that when consuming kefir, there is a constant feeling of hunger and nutritional deficiencies. A kefir diet can seriously impair the functioning of the gastrointestinal tract. The solution may be the use of vitamin complexes.

A strict kefir diet provides 3-5 days of using this product alone. A liter and a half is divided into 5-6 receptions. 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 mild option. The egg itself is high in calories. That's 44 kcal per 100 grams, along with the yolk - 160. The end result is that, in the absence of carbohydrates, the body processes fat stores to extract energy and spends them on protein processing.

But when energy is generated from protein alone, additional breakdown products enter the body, which damages the liver in the first place. Therefore, the egg diet involves the consumption of fruits, vegetables and cooked meat or fish.

For 2 weeks, it gives the result of losing 5 to 6 kg of excess weight. The diet includes three meals a day 4 hours apart. At each meal, 1-2 eggs.

Cucumber

The cucumber diet is not entirely mono-diet either, but it gives good results. If you limit yourself to just using cucumbers, this will put the body under great stress as early as the second or third day and will cause a lot of problems, as the use of solid fiber implies a critical lack of other nutrients.

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

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

Juice

Just a glass of natural juice speeds up the metabolism by ⅓ and, thanks to this, the body starts to release energy intensely, burning fat. If you drink the juice regularly, you may notice a significant decrease in body weight. If you use diets based on (fresh) pulped juices, the body will receive a sufficient amount of vitamins, amino acids and other important elements. In addition to all the other advantages, in the process of weight loss the body is free of metals and radionuclides.

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

You can choose from options like a "mixed drinking" diet, which consists of natural juices, smoothies, juices, or a "mixed classic" which involves the addition of solid foods.

Curd

The curd mono-diet is considered one of the most useful. Even a restricted diet of cottage cheese is easily tolerated by many. It is satisfying, a person does not experience the exhausting feeling of hunger.

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

The diet includes 4-5 meals. It is necessary to divide 500 grams of low-fat cottage cheese and 500 ml of low-fat kefir in these methods. In the process, you can eat natural fruits and 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 diet made up of mono diets. It is designed for one week and gives a result of less than 5 kg.

The essence of this method is that the first few days you should eat foods that contain 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. Meals are 4 to 5 approaches per day.

An approximate menu might look like this:

• 1st day - 6 eggs;
• 2nd day - 500 grams of low-fat cottage cheese;
• 3rd day - 800 g of cooked 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.

Lemonade with kefir diet

The mono-diet of kefir with lemonade is very effective, but it is not easy to follow. Firstly, this is due to the taste of these products, as the drink ends up being very acidic. Second, it is designed for 3 days for 3 receptions of this composition. The constant feeling of hunger, as well as the laxative effect, is very exhausting. Thirdly, it is not suitable for everyone. Any problems associated with the gastrointestinal tract preclude this method of weight loss as it strongly affects the stomach, especially with high acidity.

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

Nutrition Rules After Losing Weight

In order not to gain the pounds lost after a diet, you need to eat well. After leaving the diets, you need to diversify your table, but introduce food gradually so that the body has time to finally convert the energy received, otherwise a set of "pro-reservations" is inevitable. The rules to be followed are absolutely simple.

The following is recommended:

• Diet should remain the same - 4-5 meals a day in small portions;
• Don't forget about water balance. Drink a glass of water half an hour before each meal. In addition to water, use natural juices and green tea;
• It is better to refuse food fried 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. Also, you can use vitamin complexes;
• Make sure you are physically active. If you don't have time or opportunity to go to the gym, don't neglect morning workouts and late night walks.

There is a simple rule that works for everyone without exception: for the food to be balanced, it is necessary to divide the dish into 2 parts, one in half. The large half should always contain fruits and vegetables, ¼ for protein foods and ¼ for carbohydrates.

Contraindications for drastic weight loss

Basically, all diets boil down to restricting the use of any foods. Of course mono diets are extremely stressful on the body when you have to limit yourself to one or several foods. The wrong way to lose weight can cause serious damage to the body, especially if you have chronic illnesses. Diets can also cause irreversible changes in the body. This leads to severe nutrient restriction.

It is recommended that you have a complete medical examination before any diet. It is important to consult an endocrinologist and nutritionist. Based on the history, the doctor can give nutritional recommendations or choose an individually tolerated diet.

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

• Children and teenagers. They cannot exclude any group of foods for normal development from the diet. A young body does not tolerate various types of stress well and this can lead to very serious consequences;
• Women in the prenatal period and lactation period. During pregnancy, for normal pregnancy of the fetus, it is necessary to eat well and not stress the body. Any dietary restrictions can negatively affect the health of the fetus or lead to miscarriage. During the breastfeeding period, a healthy and balanced diet produces breast milk;
• People with any type of chronic illness. Lack of any active substances can lead to exacerbation of existing diseases;
• It is strictly prohibited for people with diabetes;
• Pre and post-operative.

No nutritionist will recommend a mono-diet for their patient. Only balanced or non-rigid, low-calorie diets and sports. Express diets can harm even the healthiest people. Mild negative consequences include the following:

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

Serious body disorders include:

• Disturbance of the metabolic process;
• Hormonal imbalance;
• Neurological problems;
• bulimia
• Anorexia;
• Serious diseases of the gastrointestinal tract, liver and kidneys.

In addition to the negative consequences listed, an inadequately selected diet, long-term or severe, can seriously affect appearance. Excess fat deposits will go away, but the skin will be pale, saggy, there may be problems with hair loss and deterioration of nails and teeth.

The main conclusion of expert opinions in the field of proper nutrition and diet is that foods should be individually selected, move more and drink water, and also be sure to consult your doctor.