How to lose 5 kg in a week

When an important event or long-awaited holiday is coming up, every girl dreams of looking great, so she strives to lose weight quickly. At home, this is not difficult to do, to lose weight quickly you need to choose an effective diet, be patient and willing. In this article, we will consider the basic rules and budget of the menu for a week to get rid of extra pounds as quickly as possible.

Lose weight by 5 kg in a week

There are a large number of regimes and diets that allow you to lose those hated pounds quickly. What diet to choose, how to continue to use it, get the desired results and maintain it?

The weekly diet can be divided into 3 types:

1. Mono diet - the basis of such a diet regime is the use of one product. This includes a diet of kefir, apples, buckwheat porridge, etc. Weight loss with such a diet happens quite quickly, however, the load on the body can be harmful, and the results achieved are short -term. Due to the lack of essential vitamins and minerals in the body, the possibility of exacerbation of the disease. In addition, dull skin, deteriorating hair and, in general, the appearance of thinner girls take on a painful appearance, and this is by no means the desired result of beauty when choosing an express diet before important events in life.
2. Hungry diet. The basis of such a diet is the reduction of calories to the level of 800-1000 kcal in the daily diet. The action of this technique is quite aggressive, the body is under severe stress. Fat literally "burns", however, after returning to a regular diet, the weight returns, and sometimes "carries" a few extra pounds with it.
3. Diet protein. The specialty of this diet is to reduce the amount of carbohydrates in the menu. Moreover, you should give up not only flour and sweets, but also vegetables, fruits and grains. Such a diet menu usually includes: meat, fish, eggs, cottage cheese. The pipeline happens quickly, while the fat comes out, and not the muscle mass. The results last longer than other types of nutrition. However, the diet period will be accompanied by constipation, bad breath, and serious stress on the kidneys.

Basic dietary rules for rapid weight loss

By following the basic rules of losing weight, it will be easier to achieve results. For effective weight loss, you need:

1. Eat small meals 5-6 times a day. This will avoid oppressive hunger and speed up metabolism, on which the rate of weight loss directly depends.
2. Choosing a diet menu involves a gradual decrease in the amount of food eaten. This will prevent stress and damage to the body.
3. For one serving, the serving size should be the same as the fist size - this is the norm.
4. Have dinner at least a few hours before bedtime.
5. Dishes must be steamed or boiled. All fried foods should be eliminated from the diet.
6. Add a set of physical activities.
7. Chew food vigorously while eating. This will prevent you from feeling hungry for longer.
8. Make sure to drink plenty of clean water. The approximate volume is 30 ml per 1 kg of weight.
9. Reduce salt intake as it retains fluid in the body and slows down the rate of weight loss.
10. After completing the diet, do not pounce on forbidden foods, but combine the results.

How to lose 5 kg properly in a week

To reduce the burden on the body and avoid the unpleasant health consequences of the desire to lose weight suddenly, it is better to abandon a strict express diet. Instead of painful restrictions, it is better to cleanse the body of toxins and poisons and start eating properly.

Eating oat bran and vegetable salad is an effective method of cleansing the intestines. Bran is eaten with breakfast, and salads are added to the main course at lunch or dinner. Cleansing the body will allow you to get rid of 3-5 extra pounds in the first few days, however, without proper nutrition, "cleansing" will not be useful.

Proper nutrition is not a diet, however, the results often outweigh the effects of an express diet. The body is saturated with vitamins, skin and scalp improves, wrinkles are smoothed out, and the body feels lighter. 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 is approximately: 2; 1; 4.

To lose 5 extra pounds in seven days, you must follow the following rules:

1. Before starting to lose weight, calculate individual calorie intake depending on lifestyle, age, starting weight, gender. In order for weight loss to occur without harming the body, on average, this level should be 1100-1300 kcal per day.
2. Eat every 3-4 hours.
3. Choose a variety of foods rich in minerals and vitamins. A large number of menus must consist of fruits and vegetables.
4. For breakfast and lunch, eat carbohydrates - cereals and fruits, at night prefer protein - meat, fish, kefir, cottage cheese.
5. Subtract from fat, sweet, fried, canned. Replace bread with whole grains, instead of sugar, there is honey, add natural seasonings instead of salt.
6. Refuse to drink alcoholic beverages.

Nutrition after weight loss

When the goal is reached, the unwanted weight will be lost, and the favorite outfit is finally tied up and fits the figure, too early to relax. The period of consolidation of results is one of the main stages of the whole process of weight loss, which many ignore and after a while the weight returns.

After the diet is over, you can’t poke bread, even if you really want to. It needs to:

• continue to adhere to the rules of eating food in small portions every 3-4 hours;
• there must be three main meals, and in addition to them 2 or 3 snacks;
• observe drinking rules and drink at least 2 liters of clean water. A day;
• the menu should include all food groups-fruits, vegetables, grains, proteins, fats, dairy products.
• gastronomic food is now available, but you must learn to enjoy not the quantity eaten, but the quality. Learn to feel the pleasure from every bite. It is more pleasant to eat a few sticks of chocolate and enjoy the taste than to swallow an entire bar at once and suffer from gluttony;
• you need to control your diet. If there is a big party, it is better to arrange a fasting day for yourself. And before the meal starts, you should drink a glass of clean water in 30 minutes - this will fill your stomach and reduce your appetite;
• every week you can add 100 kcal in the diet, then the body will get used to a gradual increase in energy and the transition from the diet menu to a normal diet will go smoothly and harmoniously.

Nutritional advice

When starting a diet, you should take into account the basic recommendations of nutritionists:

• you must not eat in front of the TV or be distracted by other things. Food should be absorbed slowly, enjoying each bite. This will make you feel full faster;
• vegetables, fish, meat should be steamed, roasted or baked;
• after the diet, you should forget about fast food and eat natural products;
• do not eat canned or frozen food;
• exotic foods and spirits should be avoided. Alcohol eliminates satiety and increases appetite;
• in winter, it is recommended to take vitamins;
• you have to learn to chew food slowly. Soothing music will help this, the feeling of fullness will be quicker, and the amount consumed will be less;
• it is better to choose fruit, not juice from it; it is better to start the meal with vegetable soup or broth;
• It is best to reduce sugar consumption and, if possible, eliminate it altogether.

Example of a weekly diet menu

For effective weight loss and a balanced diet, we recommend that you familiarize yourself with the 7 -day diet menu, which will allow you to lose five kg.

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

For 1 day you need to eat:

• 4 fruits of various kinds, including bananas;
• 7 raw vegetables
• 70g. unroasted beans;
• 150g. chicken breast.

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

This diet, according to those who lose weight, is very effective. The skin is cleansed, a healthy glow appears on the face, and the results are quickly pleasing!

Contraindications for rapid weight loss

Not recommended on a diet:

1. Children and adolescents, because in the period of growth and formation of the body, the intake of quality food should be guaranteed.
2. Pregnant and breastfeeding women because of the harmful consequences for the child, in the event of a lack of nutrients in the body.
3. During menopause, the weight is stable six months after its onset, during the period of body restructuring, a person cannot display it to unnecessary stress.
4. The elderly because of the need for a careful attitude towards health.
5. People with chronic diseases can only lose weight after consulting a doctor.

Therefore, it is very 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. Being careful about your health during the diet period will allow you to avoid negative consequences for the body.