How to lose 5 kg in a week

When an important event or a long-awaited vacation is upon us, every girl dreams of looking good, so she strives to lose weight fast. At home, this is not difficult to do, for rapid weight loss it is necessary to choose an effective diet, be patient and willpower. In this article, we will consider the basic rules and a rough menu for a week to shed the extra pounds as quickly as possible.

Lose 5 kg weight in one week

There are a huge number of regimes and diets that allow you to quickly lose the hated kilograms. What diet to choose, how to maintain it, achieve the desired result and maintain it?

Weekly diets can be roughly divided into 3 types:

1. Mono-diets: the basis of such diets 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 loads on the body can be dangerous, and the results obtained are short-lived. Due to the lack of essential vitamins and minerals in the body, an exacerbation of diseases is possible. In addition, the skin sheds, the hair deteriorates and, in general, the appearance of a thinner girl takes on a painful appearance, and this is by no means the result that beauties count on when choosing an express diet before important events. of life .
2. Hungry diets. The basis of such diets 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. The fat literally begins to "burn", however, after returning to the usual diet, the weight returns, and sometimes "carries" a couple of extra pounds with it.
3. Protein diets. The peculiarity of these diets is to reduce the amount of carbohydrates in the menu. In addition, it is necessary to give up not only flour and sweets, but also vegetables, fruits and cereals. The menu of such diets usually includes: meat, fish, eggs, cottage cheese. The plumb line occurs quickly, while it is the fat that goes away and not the muscle mass. The results last much longer than with other types of nutrition. 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 losing weight, 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 overwhelming feeling of hunger and speed up the metabolism, on which the rate of weight loss directly depends.
2. Choose a diet menu that involves a gradual reduction in the amount of food consumed. This will avoid stressful situations for the body and breakdowns.
3. For a meal, the portion size should be the same as the fist size - this is the norm.
4. Have dinner within a couple of hours before bedtime.
5. Dishes should be steamed or boiled. All fried foods should be eliminated from the diet.
6. Add a variety of physical activities.
7. Chew your food vigorously while you eat. This will prevent you from feeling hungry for longer.
8. Make sure you drink plenty of clean water. The approximate volume is 30 ml per 1 kg of weight.
9. Reduce your salt intake as it retains fluids in the body and slows the rate of weight loss.
10. After completing the diet, do not pounce on forbidden foods, but consolidate the results.

How to properly lose 5 kg in a week

In order to minimize the load on the body and avoid unpleasant health consequences from a sudden desire to lose weight, it is better to abandon strict express diets. Instead of painful restrictions, it is worthwhile to cleanse the body of toxins and toxins and start eating right.

Eating oat bran and vegetable salads is an effective way to cleanse the intestines. Bran is best eaten with breakfast, and salads are added to main courses 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 nevertheless the results often outweigh the effect of expressed diets. 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 nutrition is the selection of a menu in which proteins, fats and carbohydrates are harmoniously combined. According to nutritionists, the ratio should be approximately: 2; 1; 4.

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

1. Before you start losing weight, calculate your individual calorie intake based on lifestyle, age, starting weight, gender. In order for weight loss to occur 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 of the menu 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. Refuse from greasy, 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 achieved, the unwanted weight is gone and the favorite dress is finally buttoned and fits the figure perfectly, it's too early to relax. The consolidation period is one of the main stages of the entire weight loss process, which many ignore and after a while the weight returns.

After the diet is complete, you shouldn't jump on sandwiches and buns, even if you really want to. It is necessary:

• continue to comply with the rules of eating food in small portions every 3-4 hours;
• there should be three main meals and in addition to them 2 or 3 snacks;
• observe the consumption 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.
• Gastronomic delights are now available, but you should learn to enjoy not the quantity eaten, but the quality. Learn to enjoy each bite. It is much more pleasant to eat a couple of bars of chocolate and savor the taste than to swallow the whole bar at once and suffer from throat;
• you need to control your diet. If there has been a big party, it is best to organize a fast day for you. And before the banquet begins, 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 to the diet, then the body will get used to a gradual increase in energy, and the transition from the diet menu to normal nutrition will go smoothly and harmoniously.

Nutritional advice

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

• you can't eat in front of the TV or get distracted by other things. Food must be absorbed slowly, enjoying each bite. This will make you feel full faster;
• vegetables, fish, meat must be steamed, baked or grilled;
• after a diet, 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 fullness and increases appetite;
• in the cold season, it is recommended to take vitamins;
• you should learn to chew food slowly. Relaxing music will help in this, the feeling of satiety will come faster and the amount eaten 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 reduce your consumption of sugar and, if possible, eliminate it altogether.

Example of a weekly diet menu

For effective weight loss and a balanced diet, we suggest that you familiarize yourself with the approximate 7-day diet menu, which will allow you to get rid of five kg.

The menu of the day 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, completely eliminate salt and sugar and also give up tea and coffee for a week. You can eat fruit and vegetables except potatoes.

For 1 day you need to eat:

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

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

This diet, according to those who are losing weight, is very effective. The skin is clean, the face appears radiant and the quick result is pleasantly pleasant!

Contraindications to rapid weight loss

It is not recommended to go on a diet:

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

Hence, 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. Attentive attitude to your health during the period of the diet will allow you to avoid negative consequences for the body.