How to lose 5 kg in a week

11 April 2021

When an important event or a long-awaited vacation is coming, every girl dreams of looking great, so she makes an effort to lose weight quickly. This is not difficult to do at home. For rapid weight loss, you need to choose an effective diet, be patient and willpower. In this article we will consider the basic rules and approximate menu for a week to get rid of extra pounds as soon as possible.

Lose 5 kg in a week

There are a variety of regimens and diets that can help you lose those hated pounds quickly. What diet to choose, how to stick with it, get the result you want and keep it?

Weekly diets can be roughly divided into 3 types:

Mono diets - the basis of such diet plans is the consumption of a single product. This includes diets on kefir, apples, buckwheat porridge, etc. Weight loss with such a diet occurs quickly enough, however, such stresses on the body can be dangerous and the results obtained are short-lived. Due to the lack of vitamins and essential minerals in the body, diseases can exacerbate. In addition, the skin becomes dull, hair deteriorates, and, in general, the appearance of a thinner girl takes on a painful look, and this is by no means the result that beauties rely on when they decide on an express diet before important life events.
Hungry Diets. The basis of such diets is the reduction of calories to the level of 800-1000 kcal in the daily diet. The effect of this technique is quite aggressive, the body is exposed to a lot of stress. Fat literally begins to "burn off", but after returning to the usual diet, the weight returns, sometimes "bringing in" a few extra pounds.
Protein diets. The peculiarities of these diets are the reduction in the amount of carbohydrates in the menu. In addition, you not only have to do without flour and sweets, but also vegetables, fruits and cereals. The menu of such diets usually includes: meat, fish, eggs, cottage cheese. The solder comes on quickly while fat comes out and not muscle mass. The results last much longer than other types of diet. However, the duration of the diet is accompanied by constipation, bad breath and serious stress on the kidneys.

Basic dietary rules for rapid weight loss

If you follow the basic rules of losing weight, it will be much easier to get results. For effective weight loss, you will need:

Eat small meals 5-6 times a day. This avoids the oppressive feeling of hunger and speeds up the metabolism on which the weight loss rate is directly dependent.
Choosing a diet menu in which the amount of food consumed is gradually reduced. This avoids stressful situations for the body and disturbances.
At a meal, the portion size should be the size of a fist - this is the norm.
Have dinner no later than a few hours before bedtime.
Dishes should be steamed or boiled. All fried foods should be eliminated from the diet.
Add in a range of physical activities.
Chew vigorously while eating. This will keep you from feeling hungry any longer.
Make sure you drink plenty of clean water. The approximate volume is 30 ml per 1 kg of weight.
Reduce your salt intake as the fluid is retained in the body and weight loss is slowed down.
After completing the diet, do not rush into prohibited foods, but consolidate the results.

How to properly lose 5 kg in a week

In order to minimize the burden on the body and avoid unpleasant health consequences of a sudden desire to lose weight, it is better to refrain from strict express diets. Instead of painful restrictions, it is worth clearing the body of toxins and toxins and eating right.

Eating oat bran and vegetable salads is an effective way to cleanse the colon. Bran is best eaten for breakfast, and salads are added to main courses for lunch or dinner. Purifying the body can shed 3 to 5 pounds more in the first few days. However, without proper nutrition, "cleansing" is useless.

Proper nutrition is not a diet, but the results often outperform express dieting. The body is saturated with vitamins, the skin and complexion are improved, wrinkles are smoothed, and the body feels light. The longevity of the results obtained is also a pleasant point.

The basis of such a diet is the selection of a menu in which proteins, fats and carbohydrates are harmoniously combined. According to nutritionists, the ratio should be roughly: 2; 1; 4.

To shed 5 extra pounds in seven days, follow these rules:

Before losing weight, calculate the individual calorie intake depending on lifestyle, age, starting weight and gender. In order for weight loss to take place without harming the body, this rate should be on average 1100-1300 kcal per day.
Eat every 3-4 hours.
Choose a variety of foods that are rich in minerals and vitamins. Most of the menu should consist of fruits and vegetables.
For breakfast and lunch, eat carbohydrates - cereals and fruits, in the evening give preference to proteins - meat, fish, kefir, cottage cheese.
Refuse fat, sweet, fried, canned. Replace bread with whole grains, instead of sugar there is honey, add natural spices instead of salt.
Refuse to drink alcoholic beverages.

Lose weight every day in a week of weight loss

Diet after weight loss

When the goal is achieved, the unwanted weight is gone and the favorite dress is finally buttoned up and fits the figure perfectly. It's too early to relax. The phase of consolidation of results is one of the main phases in the whole process of losing weight that many ignore and after a while the weight will return.

After completing the diet, no more rushing into buns and buns, even if you really want to. It is necessary:

Continue to stick to the rules of eating small portions every 3-4 hours.
There should be three main meals and an additional 2 or 3 snacks;
Follow the drinking regime and consume at least 2 liters of clean water. per day;
The menu should include all food groups - fruits, vegetables, cereals, proteins, fats, dairy products.
There are now gastronomic delights, but you should learn to enjoy the quality, not the amount eaten. Learn to enjoy every bite. It is much more pleasant to eat a few bars of chocolate and enjoy the taste than to swallow the entire bar at once and suffer from gluttony.
You need to control your diet. If there was a big festival, it is better to arrange a day of fast for yourself. And before the banquet begins, in 30 minutes you should drink a glass of clean water - this will fill your stomach and reduce your appetite;
Every week you can add 100 kcal to the diet, then the body will get used to a gradual increase in energy, and the transition from the diet menu to the normal diet will be smooth and harmonious.

Nutritional advice

When starting a diet, consider the basic recommendations of nutritionists:

You can't eat in front of the TV or get distracted by other things. The food should be absorbed slowly, enjoying each bite. This will make you feel full faster.
Vegetables, fish and meat should be steamed, baked or grilled.
After a diet, you should forget about fast foods and eat natural products.
Do not eat canned or frozen foods.
exotic foods and spirits should be avoided. Alcohol clouds the feeling of fullness and increases appetite;
In the cold season, it is recommended to take vitamins.
You should learn to chew slowly. Soothing music will help, the feeling of satiety will be faster and the amount consumed will decrease;
It is better to choose fruits, not juices from them. It is better to start a meal with vegetable broth or soup.
It is best to cut back on sugar consumption and eliminate it altogether if possible.

Try the weekly diet menu

For effective weight loss and a balanced diet, we recommend that you familiarize yourself with the approximate 7-day diet menu that can help you shed five kg.

The daily menu consists of the same products every day, which you can combine at your own discretion. The most important thing is to eat every 2 hours, drink up to 2 liters of clean water, completely remove salt and sugar, and avoid tea and coffee for a week. Fruits and vegetables can be eaten except potatoes.

For 1 day you need to eat:

4 fruits of all kinds, including bananas;
7 raw vegetables
70 g. unroasted nuts;
150 g. Chicken breast.

This menu must be repeated throughout the diet week, combining the products with each other. You can make salads from raw vegetables, which should be seasoned with lemon juice. By cooking the chicken breast, you can eat not only meat, but also broth.

This diet is very effective according to those who are losing weight. The skin is cleansed, a healthy glow appears on the face and the quick result is pleasantly pleasant!

Contraindications to rapid weight loss

It is not recommended to go on a diet:

Children and adolescents, as the consumption of high quality foods should be ensured during the growth and formation of the body.
Pregnant and breastfeeding women due to dangerous consequences for the child if there is a lack of nutrients in the body.
During menopause, weight stabilizes six months after its onset. During the restructuring of the body, one should not expose it to unnecessary stress.
Older people due to the need for a careful attitude towards health
People with chronic diseases can only lose weight after consulting a doctor.

Thus, it is quite possible to lose weight in a week. The most important thing is to follow all the recommendations of nutritionists and follow the basic principles of weight loss. A careful attitude towards your health while dieting can help you avoid negative consequences for the body.