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 do something quickly.

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

Realize that if you have never used physical training and dieting before, then you will not be able to lose weight quickly without stress on the body. You can minimize the consequences if you approach the problem wisely.

Basics of Weight Loss

In order to lose weight, it is important to know the basics that you need to adhere to. They will not only help you lose weight, but also allow you to maintain the result for a long time.

The basic principles are:

• 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 porridge, salads and cereals or rye bread - complex carbohydrates;
• Meals should be frequent, but small portions, up to six times a day, are recommended. This allows you to evenly distribute the energy and gradually burn fat;
• Protein foods should dominate your diet. It promotes greater burning of calories due to the energy expended by the body to break them down. Protein should make up at least 30% of all food consumed per day;
• Foods containing calcium, especially fermented milk, help with weight loss. The body breaks down fat with maximum efficiency when the 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 keeps you from getting better. Seafood provides the body with the vital elements necessary for various diets;
• You can support the body by using vitamin complexes. It is important that the body receives enough potassium, iron, magnesium and a full range of vitamins;
• Hot spices also help 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 that the body is free from stress. In addition, water improves and speeds up the metabolism, which allows 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 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, then calories will be burned three times faster;
• Eat unlimited amounts of vegetables and fruits.

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

How to lose 6 kg in a week

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

Express weight loss involves stress on the body, therefore, 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 is designed for 6 days, 7 days is one way out. The main thing is the use of a product during the day. It looks like this:

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

The 7th day of exiting the diet involves eating in moderation with small portions of the same foods that were included in the diet.

Adequate nutrition

Good nutrition consists of 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, you can not only lose extra pounds, but also be in good shape for a long time.

There are certain principles of good nutrition that you should adhere to. These include:

• The use of salt in limited quantities;
• You can not eat semi-finished products, fast food, confectionery and sugar, sausages and all kinds of food with food additives;
• The dishes must be prepared other than by frying;
• In the morning on an empty stomach, drink a glass of lukewarm water in small sips;
• It is recommended to consume fruits and vegetables in unlimited quantities daily;
• Fast carbohydrates can be eaten in small amounts for breakfast, in other meals they are replaced by slow carbohydrates;
• 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;
• The consumption of carbohydrates should take place in the first half of the day, protein - in the second;
• ⅕ of the daily diet should be polyunsaturated fat;
• Meals should be frequent, at a certain time, in small portions, 5 to 6 times a day with a 4 hour break;
• Last meal two hours before bedtime.

Consumption regime

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

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 exertion - 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 1: 1 volume of water of the drink you are drinking.

Women need more water during the perinatal and lactation period. The flow rate goes 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 the accumulation of fat and flaccidity of the skin.

Physical activity involves not only an active lifestyle, i. e. frequent walking or going to work, but also visiting gyms or an independently chosen set of exercises and training, includingincluding gymnastics.

The intensity and type of training depend on the type of result that a person wants to achieve.

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

To lose weight, several types of workouts are used:

• Aerobic. . . This type of training includes running, swimming, dancing, walking, etc. In order to lose weight effectively, it is recommended to do aerobics at least 3 times a week and, if possible, increase up to 6 times, with a day of fasting 3 to 3. Duration of a half- hour to one hour;
• Power.Such training involves exercises using various sports equipment such as dumbbells, dumbbells, resistance bands, etc.
• CircularIs the most effective way for those who want to lose weight. In this case, strength training alternates with aerobic training. These workouts should not be done more than 3 times per week, as they are very intense. Each set takes 40 to 60 seconds and a full workout lasts 40 minutes. The main principle of such training is cyclical, that is, several selected exercises are performed in a circle. In a few weeks you can feel the result;
• CrossfitIs a training system represented by a set of exercises selected in various sports fields. The system is aimed at overall physical development and weight loss. For this, various training methods are used. The exercises may be different each time, such as elements of gymnastics, weightlifting, powerlifting, and circuit training.

Cosmetic procedures

Cosmetic procedures are very popular in the process of losing weight. Combined with good 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 improved, which speeds up the metabolism and removes excess salt from the sweat glands. It helps in reducing body fat. The body does not retain water, but changes, eliminating excess;
• Hot and cold wraps and masks. Before these procedures, the body is cleansed with a scrub and covered with a special compound that affects fat deposits;
• Manual body massage with massage. The massager, using certain techniques, works the problem areas, improves blood circulation and breaks down accumulations of fat.

Mono slimming diets for 5 kg per week

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

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

The negative result can be such violations as:

• Irritability;
• Insomnia;
• Apathy and loss of strength;
• Gastrointestinal problems;
• At the end of the diet, a rapid return of the lost pounds.

In order not to worsen the state of health and achieve the effectiveness of the diet, you need to:

• Choose your favorite product for the mono diet;
• Evaluate the disadvantages of this method of weight loss and compare with your abilities;
• Don't choose persistent options;
• Follow the specified amount of food in the diet without cutting it;
• Use the product according to the diet and do not forget about the water balance;
• Combine with moderate physical activity;
• If you experience pain, stop the diet.

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

If a mono-diet of 5 and 7 days is chosen, then it is recommended to carefully monitor the state of health. Such long-term dietary restrictions can lead to irreversible consequences in the body. Therefore, it is recommended to add other foods as well, at least in minimal amounts. This is called a light diet.

Buckwheat

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

Buckwheat diet is easy. 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. They are used separately with buckwheat.

Buckwheat is prepared according to the following method: at night, pour a glass of buckwheat with two glasses of boiling water and let it swell. In the morning, drain 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 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

A kefir diet can lead to a decrease in body weight up to 10 kg per week. Low-fat kefir is used - from 0, 5 to 4%. The main thing is that there are no carbohydrates in kefir, respectively, the body has nowhere to draw energy, and it has to exhaust all reserves and spend them to break down the proteins in thekefir.

The big minus 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 can be the use of vitamin complexes.

A strict kefir diet provides for 3-5 days of using only this product. 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 because it is a light option. The egg itself is high in calories. There are 44 kcal per 100 grams, with the yolk - 160. The main thing is that in the absence of carbohydrates, the body processes fat stores for energy, and spends it on protein processing.

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

For 2 weeks it results in excess weight loss of 5-6 kg. The diet consists of three meals a day with an interval of 4 hours. At each meal, 1-2 eggs.

Cucumber

The cucumber diet is not entirely mono-diet either, but it does work. If you stick to only using cucumbers, it will put a lot of stress on the body from the second or third day and 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, radishes, carrots, tomatoes, rice, rye bread, herbs and fruits (except for bananas). A three day diet may look like this:

• Breakfast: cucumber salad with tomatoes and herbs. Vinaigrette with olive oil and lemon juice. A 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 of ⅓ and, thanks to it, the body begins to intensively release energy and burn fat. If you drink the juice regularly, you may notice a significant decrease in body weight. If you resort to diets based on 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 rid of metals and radionuclides.

There are a large number of juice diets out there, and you can individually choose which one works best for you. 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 food, otherwiseyou can cause serious damage to the pancreas. .

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

white cheese

Mono-diet curd is considered one of the most useful. Even a strict cottage cheese diet is quite easily tolerated by many. It is satisfactory, a person does not feel the exhausting sensation of hunger.

In order to prepare the body, it is recommended to gradually exclude meat and baked goods, as well as confectionery, a few days before the start of the diet, replacing them with a large number of vegetables and fruits. For 5-7 days, adhering to such a 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 fruit and natural yogurt.

Estonian diet

The famous low-calorie diet is the Estonian diet. It helps to get rid of fatty deposits, while the body does not suffer from a lack of nutrients. It is a diet composed of mono diets. It is designed for a week and gives a result of less than 5 kg.

The essence of this method is that the first few days you have to eat foods that contain protein, and the following days only one that contains carbohydrates. Only one thing is consumed each day. Food should not be seasoned with salt, spices, butter or sugar. Meals are 4 to 5 approaches per day.

A rough menu might look like this:

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

Lemonade-kefir diet

The lemonade-kefir mono-diet is very effective, but it is not easy to follow it. First of all, this is due to the taste of these products, since the drink turns out to be very sour. 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. Third, it is not for everyone. All the problems associated with the gastrointestinal tract exclude this method of weight loss, since it strongly affects the stomach, especially with high acidity.

The menu assumes 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 the excess body fat disappears very quickly, but the downside is that after such a diet there is a risk of quickly gaining the lost weight and even doubling it.

Rules of nutrition after losing weight

In order not to gain the pounds lost after dieting, you need to eat well. After exiting diets, you have to diversify your table, but introduce food gradually so that the body has time to convert the energy received at the end, otherwise a set of "pro-reserves" is inevitable. The rules to follow are absolutely simple.

The following is recommended:

• The diet should remain the same - 4 to 5 meals a day in small portions;
• Don't forget about the water balance. Drink a glass of water half an hour before each meal. In addition to water, use freshly squeezed fruit juices and green tea;
• It is better to refuse fried foods with preservatives;
• Foods from all groups should be included in the diet;
• Use minimal amounts of salt and sugar;
• Eat as many green vegetables, fruits and vegetables as possible. In addition, you can use vitamin complexes;
• Make sure you are physically active. If there is neither the time nor the opportunity to visit the gyms, do not neglect morning exercises and evening walks.

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

Contraindications to drastic weight loss

Basically, all diets boil down to restricting the use of any food. Of course, mono diets are extremely stressful for the body, when it is necessary to limit itself to one or more foods. The wrong way to lose weight can cause serious damage to the body, especially if there are chronic diseases. Diets can also cause irreversible changes in the body. This leads to a strong restriction of nutrients.

It is recommended to undergo a complete medical examination before any diet. It is important to consult an endocrinologist and a 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 issues and chronic illnesses. The following categories of people fall into such a group:

• Children and adolescents. They cannot exclude any food group from the diet for normal development. A young body does not tolerate various stresses well and this can have very serious consequences;
• Women in the prenatal period and breastfeeding. During pregnancy, for the normal carrying of the fetus, it is necessary to eat well and not to stress the body. Any dietary restriction can harm 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 disease. The lack of active substances can lead to an exacerbation of existing diseases;
• It is strictly forbidden for people with diabetes;
• Preoperative and postoperative period.

No nutritionist will recommend a mono-diet to his patient. Only balanced or non-strict low-calorie diets and sports. Express diets can harm even the healthiest people. The slight negative consequences are as follows:

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

Serious disorders of the body 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, an improperly chosen, long-term or severe diet can seriously affect the appearance. The excess fat deposits will disappear, but the skin will turn pale, become saggy, there may be problems with hair loss and deterioration of nails and teeth.

The main conclusion of the opinions of experts in the field of good nutrition and dietetics is that foods should be selected individually, move more and drink water, and also be sure to consult a doctor.