How to lose 5 kg in a week

When an event or a long-awaited vacation is important, every girl dreams of looking great, so she tries to lose weight quickly. At home it is not difficult to perform, for fast weight loss you need to choose an effective diet, be patient and willpower. In this article, we will consider the basic rules and the approximate menu for one week in order to get rid of extra pounds as quickly as possible.

Lose weight by 5 kg in a week

There are a huge number of regimens and diets that allow you to lose the hated pounds quickly. Which diet to choose, how to stay on it, achieve the desired result and keep it?

Weekly diets can be roughly divided into 3 types:

1. Mono-diet - the basis of such diets is the consumption of one product. This includes a diet based on kefir, apples, buckwheat porridge, etc. Weight loss with such a diet happens fast enough, however, such loads on the body can be dangerous, and the results achieved are short-lived. Due to the lack of vitamins and essential minerals in the body, exacerbation of the disease is possible. In addition, the skin becomes dull, the hair deteriorates and, in general, the appearance of a thinner girl takes on a painful appearance, and this is not at all the result that beauties count on when choosing an express diet before important events in life.
2. Hungry child. 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 strong stress. Fat literally starts to "burn", however, after returning to a normal diet, the weight returns, and sometimes "brings" a few extra pounds with it.
3. Protein diet. The peculiarities of these diets are the reduction of the amount of carbohydrates in the menu. Moreover, you must give up not only flour and sweets, but also vegetables, fruits and cereals. The menu of such a diet usually includes: meat, fish, eggs, cottage cheese. The peak occurs quickly, as the fat goes away, not the muscle mass. The results last much longer than with other types of diet. However, the period of the diet will be accompanied by constipation, bad breath and severe stress on the kidneys.

Basic nutritional rules for fast weight loss

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

1. Eat small meals 5-6 times a day. This will avoid the oppressive feeling of hunger and speed up the metabolism, on which the rate of weight loss directly depends.
2. Choosing a diet menu that includes a gradual reduction in the amount of food consumed. This way you will avoid stressful situations for the body and breakdowns.
3. For one meal, the portion size should be equal to the size of a handful - this is the norm.
4. Have dinner no later than a few hours before bed.
5. The dish should 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. Be sure to drink plenty of clean water. The approximate amount 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 attack the forbidden food, but consolidate the results.

How to properly lose 5 kg per week

In order to reduce the burden on the body and avoid the unpleasant health consequences of a sudden desire to lose weight, it is better to leave a strict express diet. Instead of painful restrictions, it is worth well to cleanse the body of toxins and toxins and start eating properly.

Eating oat bran and vegetable salads is an effective way to cleanse the gut. Bran is best eaten with breakfast, and salads are added to main dishes for lunch or dinner. Body cleansing will allow you to get rid of 3-5 extra pounds in the first few days, however, without proper nutrition, "cleansing" will be useless.

Proper nutrition is not a diet, but despite this, the results often exceed the effect of a fast diet. The body is saturated with vitamins, 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 choice of a menu that harmoniously combines proteins, fats and carbohydrates. According to nutritionists, the ratio should be approximately: 2; 1; 4.

To get rid of 5 pounds of excess in seven days, you should adhere to the following rules:

1. Before you start losing weight, calculate your individual calorie intake depending on lifestyle, age, starting weight, gender. In order for weight loss to take place without harm to the body, on average this rate should be 1100-1300 kcal per day.
2. Eat every 3-4 hours.
3. Choose a variety of foods rich in minerals and vitamins. Most menus should consist of fruits and vegetables.
4. For breakfast and lunch, eat carbohydrates - cereals and fruits, in the evening give preference to proteins - meat, fish, kefir, cottage cheese.
5. Refrain from fatty, sweet, fried, canned. Replace whole grain bread, instead of sugar, there is honey, add natural spices instead of salt.
6. Refuse to drink alcohol.

Nutrition after weight loss

When the goal is reached, the unwanted weight disappears, and the favorite dress finally fastens and fits perfectly on the figure, it is too early to relax. The period of consolidation of results is one of the main stages of the whole weight loss process, which many ignore and after some time regain weight back.

Once the diet is over, you should not run into rolls and buns, even if you really want to. It is necessary:

• continue to follow the rules of eating food in small meals every 3-4 hours;
• there should be three main meals, accompanied by 2 or 3 snacks;
• follow a drinking regimen and consume at least 2 liters of clean water. per day;
• the menu should contain all food groups - fruits, vegetables, cereals, proteins, fats, dairy products.
• gastronomic delights are now available, but you should learn to enjoy not the quantity eaten, but the quality. Learn to feel pleasure from every bite. It is much more pleasant to eat a few bars of chocolate and enjoy the taste than to swallow a whole bar at once and suffer from gluttony;
• you need to control your diet. If it was a big feast, it is better to organize a day of fasting yourself. And before the banquet starts, you need to drink a glass of clean water for 30 minutes - it will fill your stomach and reduce your appetite;
• you can add 100 kcal to your diet every week, then the body will get used to the gradual increase in energy and the transition from the diet menu to a normal diet will go smoothly and harmoniously.

Nutrition tips

When starting a diet, you should consider the basic recommendations of a nutritionist:

• you can’t eat in front of the TV or if other things distract you. Food should be absorbed slowly, enjoying every bite. This will make you feel full faster;
• vegetables, fish, meat should be steamed, baked or grilled;
• after dieting, you should forget about fast food and eat natural products;
• do not eat canned or frozen foods;
• exotic foods and spirits should be avoided. Alcohol dulls the feeling of satiety and increases appetite;
• in the cold season it is recommended to take vitamins;
• you should learn to chew food slowly. Soothing music will help, the feeling of satiety will come faster, and the amount eaten will decrease;
• it is better to choose fruits rather than juices from them, it is better to start a meal with vegetable soup or broth;
• It is best to reduce sugar consumption and, if possible, eliminate it completely.

Sample weekly menu

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

The daily menu consists of the same products every day, and 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, completely eliminate salt and sugar, and also give up tea and coffee for a week. Fruits and vegetables can be eaten except potatoes.

In one day you need to eat:

• 4 fruits of any kind, including bananas;
• 7 raw vegetables
• 70g. unroasted nuts;
• 150g. chicken breast.

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

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

Contraindications for rapid weight loss

Diet is not recommended:

1. Children and adolescents, because during the period of growth and formation of the body, the consumption of quality food should be ensured.
2. Pregnant and breastfeeding women due to dangerous consequences for the child, in case of lack of nutrients in the body.
3. During menopause, the weight stabilizes six months after the beginning, during the period of restructuring the body, it should not be exposed to unnecessary stress.
4. Older people due to the need for a careful attitude towards health.
5. People with chronic diseases can lose weight only after consulting a doctor.

Therefore, 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 during the diet period will allow you to avoid negative consequences for the body.