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 tries to find the best solutions to do something quickly.

One of the painful problems for girls and women is the issue of rapid weight loss. Now there are also 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 physical training and diets, 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.

Basic principles of weight loss

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

The basic principles are as follows:

• The 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 are recommended, up to six times a day. This allows you to evenly distribute energy and gradually burn fat;
• Protein foods should dominate your diet. It promotes increased calorie consumption due to the energy expended by the body to break it down. Protein should make up at least 30% of all food consumed daily;
• Foods containing calcium, especially fermented milk, help you lose weight. The body breaks down fat with maximum efficiency when the daily calcium intake is between 1200 and 1600 ml;
• The consumption of fish contributes to the intense production of leptin, a hormone responsible for regulating energy metabolism, which prevents it from improving. Seafood provides the body with the vital elements needed in various diets;
• You can support the body using vitamin complexes. It is important that the body receives 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;
• Staying hydrated is one of the cornerstones of any diet so that the body does not suffer stress. In addition, water improves and accelerates the metabolism, which allows you to burn calories efficiently;
• It is best not to choose low-calorie diets, as the constant feeling of hunger after leaving them can result in a quick streak 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 prefer. The main thing is to be physically active, so calories will be burned three times faster;
• Eat unlimited amounts of fruits and vegetables.

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

Ways 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 is worth considering that the best option per week would be weight loss up to 1 kg. That is, it will not work naturally to lose weight quickly up to 6 kg in a week.

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

One of the most popular diets, which allows you to lose 6 kg per week, is that of the "6 petals". It is designed for 6 days, 7 days is a way out. The bottom line is the use of a product during the day. It seems so:

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

The seventh day off the diet involves eating in moderation with small portions of the same foods that were included in the diet.

Proper nutrition

Proper nutrition consists in providing the body with all the necessary active ingredients: carbohydrates, proteins, vitamins, fats, micro and macro elements. If you eat food in the right dosage in combination with physical activity, you can not only lose extra pounds, but also be fit for a long time.

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

• The use of salt in limited quantities;
• You cannot eat semi-finished products, fast foods, sweets and sugar, sausages and all kinds of foods with food additives;
• Dishes must be prepared differently from frying;
• In the morning on an empty stomach, drink a glass of warm water in small sips;
• It is advisable to consume unlimited quantities of fruit and vegetables daily;
• Fast carbohydrates can be consumed in small quantities at breakfast, in other meals they are replaced with 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;
• Consumption of carbohydrates should occur in the first half of the day, proteins - in the second;
• ⅕ from the daily diet should be polyunsaturated fats;
• Meals should be frequent, at a certain time, in small portions, 5-6 times a day with a 4-hour break;
• Last meal two hours before bedtime.

Drinking regime

The diet is understood as the order and quantity of liquids consumed per day, taking into account a person's body weight, daily routine, activity and climatic conditions. If you use the liquid correctly, this will ensure the proper functioning of the sea 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 rate of water consumption is calculated using the following formula:for women: weight (kg) multiplied by 30 ml of water. For men, the weight (kg) is multiplied by 40ml of water.

We add to the amount received for both 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 the 1: 1 volume of water from the drink you drink.

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

Exercise

Physical activity is necessary for the normal functioning of the body. Its absence leads to severe metabolic alterations, including the accumulation of fat and the flaccidity of the skin.

Physical activity implies not only an active lifestyle, that is, walking frequently or going to work, but also visiting gyms or a series of independently chosen exercises and workouts, including gymnastics.

The intensity and type of training depend on the type of result 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 a beautiful muscle relief and a toned figure, which, perhaps, everyone dreams of.

For weight loss, several types of workouts are used:

• Aerobic. . . This type of training includes running, swimming, dancing, walking, etc. 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 from 3 to 3. Duration from half an hour to an hour;
• Power.Such training involves exercises using various sports equipment such as dumbbells, barbells, 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 no more than 3 times a week, as they are very intense. Each set lasts 40-60 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;
• CrossfitIt is a training system represented by a set of exercises selected from various sports areas. The system is aimed at complete physical development and weight loss. For this, different training methods are used. Exercises can be different each time, such as elements of gymnastics, weightlifting, powerlifting, and circuit training.

Cosmetic procedures

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 improved, which speeds up the metabolism and removes excess salt through the sweat glands. This helps in reducing body fat. The body does not retain water, but transforms itself, removing the excess;
• Hot and cold masks and compresses. Before these procedures, the body is cleaned with a scrub and covered with a special compound that acts on fat deposits;
• Manual body modeling with massage. The masseur, using certain techniques, solves problem areas, improves blood flow 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. Mono diets are a quick and effective way to lose weight quickly, as well as cheap 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 of 5-10 kg.

A huge drawback of such diets is the stress on the body, which can react to the diet with serious diseases or ailments. 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 such violations as:

• Irritability;
• Insomnia;
• Apathy and loss of strength;
• gastrointestinal problems;
• Upon exiting the diet, a rapid return of the pounds lost.

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

• Choose your favorite mono diet product;
• Evaluate the disadvantages of this method of losing weight and compare it 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 regime and do not forget about the water balance;
• Combine with moderate physical activity;
• If any disturbances occur, 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, eggs, cottage cheese and Estonian.

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

Buckwheat

The 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 huge amount of nutrients. As a result, the body practically does not suffer.

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

Buckwheat is prepared by the following method: at night, pour a glass of buckwheat with two glasses of boiling water and leave to swell. In the morning, drain the 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 should gradually introduce a variety of foods into the diet in small portions. You can start with fruit, vegetables or stews.

Kefir

A kefir-based diet can result in a decrease in body weight of up to 10 kg per week. Low-fat kefir is used - from 0. 5 to 4%. The bottom line is that there are no carbohydrates in kefir, respectively, the body has nowhere to get energy and must deplete all reserves and spend them to break down the proteins contained in kefir.

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

A strict kefir diet involves 3-5 days of using this product alone. One and a half liters is divided into 5-6 receptions. In a lighter version, you can eat fruits and vegetables, with the exception of 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, along with the yolk - 160. The bottom line 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 only by proteins, additional decay products enter the body, which damages, first of all, the liver. Therefore, the egg diet involves the consumption of boiled fruit, vegetables and meat or fish.

For 2 weeks, it gives the result of losing excess weight of 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 completely mono-diet, but it gives good results. If you stick to the use of cucumbers only, this will lead the body to serious stress already on the second or third day and will cause a lot of problems, since 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 bananas). A three day diet can look like this:

• Breakfast: cucumber salad with tomatoes and herbs. Salad dressing 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 ricotta and herbs.

Juice

A single glass of natural juice accelerates the metabolism of ⅓ and, thanks to this, the body begins to release energy intensively, burning fat. If you drink the juice regularly, you can notice a significant decrease in body weight. If you resort to diets on juices 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 weight loss process, the body is freed from metals and radionuclides.

There are a huge number of juice-based 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 alternate (different juices every day) without additional foods, otherwise you can cause severe damage to the pancreas.

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

Curd

The monodieta of the curd is considered one of the most useful. Even a strict diet on cottage cheese is tolerated by many quite easily. 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 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 natural fruit and yogurt.

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 composite diet of mono diets. It is designed for a 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 proteins, 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 4-5 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 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 monodiet is very effective, but it is not easy to follow it. Firstly, this is due to the taste of these products, as the drink turns out to be very acidic. Secondly, 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 suitable for everyone. Any problems associated with the gastrointestinal tract exclude this method of weight loss, as it strongly affects the stomach, especially with high acidity.

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

Nutrition rules after losing weight

In order not to gain the lost kilograms after a diet, you need to eat right. After exiting diets, it is necessary to diversify your table, but gradually introduce foods so that the body has time to convert the energy received to the end, otherwise a series of "pro reserves" is inevitable. The rules to follow are absolutely simple.

We recommend the following:

• The diet should remain the same: 4-5 meals a day in small portions;
• Don't forget 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 food with preservatives;
• Foods of 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 there is no time or opportunity to visit gyms, don't 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, it is necessary to divide the dish into 2 parts and one of them in half. The large half should always contain fruits and vegetables, for protein foods and ¼ for carbohydrates.

Contraindications to drastic weight loss

Basically, all diets boil down 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 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 full medical examination before any diet. It is important to consult an endocrinologist and a nutritionist. Based on the medical history, the doctor can give nutritional advice or choose an individually tolerated diet.

There are absolute contraindications to any diet due to chronic health conditions and diseases. The following categories of people fall into this 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 lead to very serious consequences;
• Women in the prenatal period and in the lactation period. During pregnancy, for the normal bearing of the fetus, it is necessary to eat well and not to stress the body. Any dietary restrictions can adversely affect the health of the fetus or lead to miscarriage. During the lactation period, a healthy and balanced diet produces breast milk;
• People with any type of chronic disease. The lack of active substances can lead to the exacerbation of existing diseases;
• It is strictly forbidden for people with diabetes;
• Preoperative and postoperative period.

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

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

Serious ailments of the body include:

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

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

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