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 get something done quickly.

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

Know that if you have never resorted to physical training and dieting, then you will not be able to lose weight quickly without stress on the body. You can minimize the consequences by approaching the problem wisely.

Basic principles of weight loss.

To lose weight, it is important to know the basic principles that you must adhere to. Not only will they help you lose weight, but they will also allow you to maintain the result obtained for a long time.

The basic principles are as follows:

• 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 distribute energy evenly and gradually burn fat;
• Protein foods should dominate your diet. It promotes increased calorie burning due to the energy the body uses to break it down. Proteins should make up at least 30% of all food consumed per day;
• Foods that contain calcium, particularly fermented milk, help you lose weight. The body breaks down fats with maximum efficiency when the daily intake of calcium is between 1200 and 1600 ml;
• Eating seafood contributes to the intense production of leptin, a hormone that is responsible for regulating energy metabolism, which prevents you from improving. Seafood supplies the body with vital elements that are needed in various diets;
• You can help the body by using vitamin complexes. It is important for the body to get enough potassium, iron, magnesium, and a full range of vitamins;
• Hot 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 pillars of any diet so that the body does not experience stress. In addition, water improves and speeds up your metabolism, allowing you to burn calories efficiently;
• It is best not to choose low calorie diets, as the constant feeling of hunger after quitting can cause a rapid increase in 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 want. The main thing is to be physically active, then the calories will burn 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 with 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 of up to 1 kg. That is, it will not work naturally to lose weight up to 6 kg quickly in a week.

Express weight loss puts 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 a way out of it. The end result is the use of a product during the day. Does it look like this:

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

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

Proper nutrition

Proper nutrition implies supplying the body with all the necessary active substances: carbohydrates, proteins, vitamins, fats, micro and macro elements. If you eat food in the correct dosage along with physical activity, you can not only lose extra pounds, but also stay in shape for a long time.

There are certain principles of good nutrition that you must 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;
• Dishes should be prepared in a way other than frying;
• In the morning, on an empty stomach, drink a glass of warm water in small sips;
• It is recommended to consume fruits and vegetables daily in unlimited quantities;
• Fast carbohydrates can be consumed 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, proteins - in the second;
• ⅕ of 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 regimen

Drinking regime is understood to be 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 water-salt metabolism in the body, which is necessary for normal life. It will also help you avoid many health problems and lose weight quickly.

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 both women and men:

• With physical effort - 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 of the drink you drink.

Women need more water during the perinatal and breastfeeding periods. The rate increases 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 sagging of the skin.

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

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

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, perhaps, everyone dreams of.

To lose weight, 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 fasting day from 3 to 3. Duration of half an hour to an hour;
• Can.Such training involves exercises that use various sports equipment such as dumbbells, bars, resistance bands, etc. ;
• CircularIt is the most effective way for those who want 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 between 40 and 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 holistic physical development and weight loss. For this, a variety of training methods are used. The exercises may be different each time, such as gymnastic elements, weightlifting, weightlifting, and circuit training.

Cosmetic procedures

Cosmetic procedures are quite popular in the process of losing weight. Along with proper nutrition and physical activity, they give excellent results. These procedures include:

• Sauna, bath and herbal medicine. At high temperatures, the work of the blood supply system is improved, which accelerates the metabolism and removes excess salt through the sweat glands. This helps reduce body fat. The body does not retain water, but is transformed, eliminating the 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 shaping with massage. The masseur, using certain techniques, solves problem areas, improves blood flow and breaks down fat accumulations.

Mono slimming diets for 5 kg per week

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

A major disadvantage of these diets is stress on the body, which can react to the diet with serious illness or disease. 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 infractions such as:

• Irritability;
• Insomnia;
• Apathy and loss of strength;
• Gastrointestinal disorders;
• When exiting the diet, the lost kilos are quickly regained.

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

• Choose your favorite product for the monkey diet;
• Evaluate the disadvantages of this method of losing weight and compare it with your capabilities;
• Don't choose persistent options;
• Follow the specified amount of food in the diet without cutting it;
• Use the product according to the regimen and do not forget about the water balance;
• Combine with moderate physical activity;
• If you experience any ailments, discontinue 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, it is recommended to carefully monitor the state of health. Long-term dietary restrictions of this type can have irreversible consequences on 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 fact is that buckwheat is low in calories and contains a large number of nutrients. Consequently, the body practically does not suffer.

It is easy to follow a buckwheat diet. 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 by the following method: in the evening, pour a glass of buckwheat with two glasses of boiling water and let it swell. In the morning, drain the excess water and consume on an empty stomach.

Buckwheat is not boiled. No salt, oil or spices are added. You can add low-fat kefir. The last portion of porridge should be 3 to 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 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 take energy and has to deplete all reserves and spend them on breaking down the protein that kefir contains.

The big disadvantage is that when consuming kefir, there is a constant feeling of hunger and nutritional deficiencies. A kefir diet can seriously affect the functioning of the gastrointestinal tract. The solution may be the use of vitamin complexes.

A strict kefir diet provides 3-5 days of use of this product alone. One and a half liters 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, as it is a lightweight 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 for energy and spends them on protein processing.

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

For 2 weeks, it gives the result of losing excess weight by 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 not completely mono-diet either, but it does work well. If you limit yourself to the use of only cucumbers, this will put the body under serious stress as early as the second or third day and will 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 bananas). A three-day diet can look like this:

• Breakfast: cucumber salad with tomato 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 cottage cheese and herbs.

Juice

Just a glass of natural juice speeds up the metabolism by ⅓ and, thanks to this, the body begins to release energy intensively, burning fat. If you drink the juice regularly, you may notice a significant decrease in body weight. If you use diets based 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 advantages, in the weight loss process, the body is cleansed of metals and radionuclides.

There are a large number of juice 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 consume only the juice of one fruit or vegetable, or alternate (different juices every day) without additional food, otherwise you can cause serious harm to the pancreas. .

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

Curd

The curd mono-diet is considered one of the most useful. Even a strict cottage cheese diet is tolerated by many quite easily. She is satisfying, a person does not experience the exhausting sensation of hunger.

To prepare the body, it is recommended to gradually exclude meat and bakery products, 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, following 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 fruits and yogurts.

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 diet made up of mono diets. It is designed for one week and gives a result of less than 5 kg.

The essence of this method is that the first few days you should eat foods that contain protein 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.

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;
• Seventh day: 1. 5 liters of 1% kefir.

Lemonade and kefir diet

The lemonade-kefir mono-diet is very effective, but it is not easy to follow. First of all, this is due to the taste of these products, since the drink turns out to be very acidic. 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 doesn't suit everyone. Any problems associated with the gastrointestinal tract exclude this method of losing weight, as 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 servings. Besides 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 danger of quickly gaining the 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 leaving diets, it is necessary to diversify your table, but introduce food gradually so that the body has time to convert the energy received to the end; otherwise, a set of "pro-reserves" is inevitable. The rules to follow are absolutely simple.

The following is recommended:

• The diet should be the same: 4-5 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 fresh 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 vegetables, fruits, and greens as possible. Also, you can use vitamin complexes;
• Make sure you are physically active. If there is no time or opportunity to visit gyms, do not neglect morning exercises and night walks.

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

Contraindications for drastic weight loss

Basically all diets boil down to restricting the use of any one food. Of course, mono diets are extremely stressful on the body, when you have to limit yourself to one or several 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 nutrient restriction.

It is recommended that you undergo a complete medical examination before any diet. It is important to consult an endocrinologist and nutritionist. Based on the anamnesis, the doctor can give nutritional recommendations or choose an individually tolerated diet.

There are absolute contraindications to any diet due to health conditions and chronic diseases. The following categories of people are included in that group:

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

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

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

Serious disorders of the body include:

• Disruption of the metabolic process;
• Hormonal imbalance;
• Neurological disorders;
• Bulimia
• Anorexy;
• Serious disorders of the gastrointestinal tract, liver and kidneys.

In addition to the negative consequences listed, an improperly selected long-term or harsh diet can seriously affect appearance. Excess fat deposits will disappear, but the skin will turn pale, saggy, there may be problems with hair loss and tooth and nail decay.

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.