How to lose 5 kg in a week

When an important event or long-awaited vacation is coming, every girl dreams of looking good, 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 willpower. In this article, we will consider the basic rules and a rough menu for a week to shed extra pounds as quickly as possible.

Lose weight 5 kg in a week

There are a large number of regimes and diets that allow you to quickly lose the hated kilograms. What diet to choose, how to maintain it, obtain 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 based 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 achieved are short-lived. Due to the lack of essential vitamins and minerals in the body, it is possible for diseases to become severe. In addition, the skin is dull, the hair deteriorates and, in general, the appearance of a thinner girl takes on a painful aspect, and this is not at all the result that beauties count on when choosing an express diet. before important life events. .
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 begins to literally "burn off", however, after returning to the usual diet, the weight returns and sometimes "brings" a couple of extra kilos.
3. Protein diets. The peculiarities of these diets are to reduce the amount of carbohydrates on the menu. In addition, you need 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 bob is produced quickly, whereas what comes out is fat and not 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 rapid weight loss

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

1. Eat small meals 5 to 6 times a day. This will avoid the oppressive feeling of hunger and will accelerate the metabolism, on which the rate of weight loss is directly dependent.
2. Choose a diet menu that involves a progressive reduction in the amount of food consumed. This will avoid stressful situations for the body and breakdowns.
3. For a meal, the serving size should be equal to the size of your fist; this is the norm.
4. Eat dinner no later than a couple of hours before bedtime.
5. Dishes should be steamed or boiled. All fried foods must be eliminated from the diet.
6. Add a set of physical activities.
7. Chew food vigorously while eating. This will keep you from feeling hungry any longer.
8. Make sure you drink plenty of clean water. The approximate volume is 30 ml per 1 kg of weight.
9. Reduce your intake of salt, as it retains fluids in the body and slows down the rate of weight loss.
10. After completing the diet, do not pounce on the 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 worth cleaning 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 dishes at lunch or dinner. Cleansing the body will allow you to shed 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 express diets. The body is saturated with vitamins, the skin and complexion improve, 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; Four.

To shed 5 extra pounds in seven days, you must adhere to the following rules:

1. Before starting to lose weight, calculate individual caloric intake based on lifestyle, age, starting weight, and gender. For weight loss to take place without harming 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 fatty, sweet, fried, canned. Replace bread with whole grains, instead of sugar, there is honey, add natural seasonings instead of salt.
6. Refusing to drink alcoholic beverages.

Nutrition after weight loss

When the goal is achieved, the unwanted weight disappears, and the favorite dress is finally buttoned and perfectly fitted to the figure, it is too early to relax. The period of consolidation of the results is one of the main stages of the entire weight loss process, which many ignore and after a while they return the weight.

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

• continue to adhere to 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 drinking 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 already available, but you must learn to enjoy not the quantity you eat, but the quality. Learn to enjoy every bite. It is much more pleasant to eat a couple of chocolate bars and enjoy the taste than to swallow the whole bar at once and suffer from gluttony;
• you need to control your diet. If there was a big party, it is better to organize a fast day for yourself. And before the feast 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 pass smoothly and harmoniously.

Nutritional counseling

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

• he cannot eat in front of the television or be distracted by other things. Food should be absorbed slowly, enjoying each bite. This will make you feel full faster;
• vegetables, fish and meat should 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 alcoholic beverages should be avoided. Alcohol reduces the feeling of fullness and increases appetite;
• in the cold season, it is recommended to take vitamins;
• you must learn to chew food slowly. Relaxing music will help in this, the feeling of satiety will come faster and the amount ingested 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 better to cut back on sugar and, if possible, eliminate it completely.

Weekly diet menu example

For effective weight loss and a balanced diet, we suggest that you familiarize yourself with the diet menu for about 7 days, which will allow you to get rid of 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, completely eliminate salt and sugar, and also leave tea and coffee for a week. You can eat fruits and vegetables except potatoes.

For 1 day you need to eat:

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

This menu should be repeated throughout the week of the diet, combining products with each other. You can make salads from raw vegetables, which should be flavored 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 cleansed, a healthy glow appears on the face and the quick result is pleasantly pleasant.

Contraindications for rapid weight loss.

Dieting is not recommended:

1. Children and adolescents, since during the period of growth and formation of the body, the consumption of quality food must be ensured.
2. Pregnant and lactating women due to dangerous consequences for the child, in case of a lack of nutrients in the body.
3. During menopause, the weight stabilizes six months after its appearance, 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 to health.
5. People with chronic diseases can only lose weight 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 to your health during the diet period will allow you to avoid negative consequences for the body.