How to lose 5 kg in a week?

The current rhythm of life forces people to do everything quickly. Work quickly, eat quickly, live quickly and lose weight quickly. Everyone is trying to find the best solutions in order to do something quickly.

One of the painful issues for girls and women is the question of fast weight loss. Now there are even express diets that allow you to lose weight by 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 diets, then you will not be able to lose weight quickly without stress for the body. You can minimize the consequences if you approach the issue wisely.

Basic principles of weight loss

To lose weight, it is important to know the basic principles that you should adhere to. They will not only help you lose weight, but also allow you to keep 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, up to six times a day is recommended. This allows you to evenly distribute energy and gradually burn fat;
• Protein foods should dominate your diet. It promotes more calorie burning due to the energy expended by the body to break it down. Proteins should make up at least 30% of all food consumed per day;
• Calcium-containing foods, in particular, fermented milk, help to lose weight. The body breaks down fat with maximum efficiency when the daily calcium intake is between 1200 and 1600 ml;
• Eating seafood contributes to the intensive production of leptin, a hormone that is responsible for regulating energy metabolism, which prevents you from gaining weight. Seafood supplies the body with vital elements that are needed in various diets;
• You can support the body using vitamin complexes. It is important that the body gets enough potassium, iron, magnesium and a full range of vitamins;
• Hot spices also help to increase metabolism;
• Alcohol and smoking depress the nervous system and inhibit metabolism, respectively, their use is prohibited;
• Keeping hydrated is one of the foundations of any diet so that the body does not experience stress. Also, water improves and speeds up metabolism, which allows you to burn calories efficiently;
• It is better not to choose low-calorie diets, as the constant feeling of hunger after leaving them can provoke a quick set of 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 whatever exercise you like. The main thing is to be physically active, then calories will be burned three times faster;
• Eat unlimited amounts of vegetables and fruits.

If you decide to urgently lose weight, be sure to visit an endocrinologist. Sometimes the problem of 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 some holiday, 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 one week.

Express weight loss involves stress for the body, therefore, this method is an extreme measure. This result can be achieved with a low-calorie method of losing weight 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 day is a way out of it. The bottom line is the use of one product during the day. It looks 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 . ;
• 5th day - fermented milk products and cottage cheese;
• 6th day - only fruits.

The 7th day of exiting the diet involves eating in moderation with small portions of the same foods that were included in the diet.

Proper nutrition

Proper nutrition involves supplying the body with all the required active substances: carbohydrates, proteins, vitamins, fats, micro and macro elements. If you eat food in the right dosage in conjunction with physical activity, then you can not only lose extra pounds, but also be in shape for a long time.

There are certain principles of good nutrition that you should adhere to. These include:

• Salt consumption 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 must be prepared in any way other than frying;
• In the morning on an empty stomach, drink a glass of warm water in small sips;
• It is recommended to eat fruits and vegetables daily in unlimited quantities;
• Fast carbohydrates can be consumed in small quantities for breakfast, in other meals they are replaced with 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 from 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 break of 4 hours;
• Last meal two hours before bedtime.

Drinking regimen

The drinking regimen is understood as the order and amount of fluid 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 correct functioning of 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 rate of water consumption is calculated using the following formula:for women: weight (kg) multiplied by 30 ml of water. For men, weight (kg) is multiplied by 40 ml of water.

We add to the received amount for both women and men:

• With physical exertion - 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 volume of water 1: 1 from the drink you drink.

Women need more water during the perinatal and lactation period. 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 flabbiness of the skin.

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

The intensity and type of training depends on what kind of result a person wants to get.

In general, physical activity helps to increase muscle tone, have a general healing effect, and also contribute to the formation of a beautiful muscle relief and a toned figure, which, perhaps, everyone dreams of.

For weight loss, several types of workouts are used:

• Aerobic. . . This type of training includes running, swimming, dancing, walking, etc. In order to effectively lose weight, it is recommended to do aerobics at least 3 times a week and, if possible, increase it up to 6 times, with a fasting day 3 through 3. Duration from half an hour to an hour;
• Power.Such training involves exercises using various sports equipment such as dumbbells, barbells, resistance bands, etc. ;
• CircularIs the most effective way for those who want to lose weight. In this case, strength training alternates with aerobic training. Such workouts should be done no more than 3 times a week, as they are very intense. Each set takes 40-60 seconds, and a full workout is 40 minutes. The main principle of such training is cyclical, that is, several selected exercises are performed in a circle. Within a few weeks, you can feel the result;
• CrossfitIs a training system represented by a set of exercises selected from various sports areas. The system is aimed at all-round physical development and weight loss. For this, a variety of training methods are used. The exercises can be different each time, such as elements from gymnastics, weightlifting, powerlifting, and circuit training.

Cosmetic procedures

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

• Sauna, bath and phyto barrel. At high temperatures, the work of the blood supply system is enhanced, which speeds up metabolism, and removes excess salt through the sweat glands. This helps to reduce body fat. The body does not retain water, but transforms, removing 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, works out problem areas, improves blood flow and breaks down fat accumulations.

Slimming mono diets for 5 kg per week

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

One huge disadvantage of such diets is stress on the body, which can react to the diet with serious illness or ailment. 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 such violations as:

• Irritability;
• Insomnia;
• Apathy and loss of strength;
• Gastrointestinal problems;
• Upon exiting the diet, a quick return of the lost pounds.

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

• Choose your favorite product for the mono diet;
• Assess the disadvantages of this method of losing weight and compare with your capabilities;
• Don't choose lingering 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 exertion;
• If you experience any ailments, stop 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 5- and 7-day mono-diet is chosen, then it is recommended to carefully monitor the state of health. Long-term food restrictions of this kind can cause irreversible consequences in the body. Therefore, it is recommended to add other foods as well, at least in minimal quantities. This is called a lightweight 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 it contains a huge amount of nutrients. Consequently, the body practically does not suffer.

It's 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: at night, pour a glass of buckwheat with two glasses of boiling water and leave to swell. In the morning, drain excess water and consume on an empty stomach.

Buckwheat is not boiled. Salt, oil and spices are not added to it. You can add low-fat kefir. The last portion of porridge should be 3-4 hours before bedtime.

To get out of the buckwheat diet, you should 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 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 it 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 impair the functioning of the gastrointestinal tract. The solution may be the use of vitamin complexes.

A strict kefir diet provides for 3-5 days of using only this product. One and a half liters is divided into 5-6 receptions. In a lighter version, you can eat fruits and vegetables, except for 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, together with the yolk - 160. The bottom line is that in the absence of carbohydrates, the body processes fat reserves to extract energy and spends them on protein processing.

But, when energy is generated only from protein, additional decay products enter the body, which harm, first of all, the liver. 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 also not fully mono-diet, but it gives good results. If you stick to the use of only cucumbers, this will lead the body to serious stress already on the second or third day and cause a lot of trouble, since 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 for bananas). A three-day diet may look like this:

• Breakfast: cucumber salad with tomatoes and herbs. Salad dressing with olive oil and lemon juice. One 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 one glass of natural juice speeds up metabolism by ⅓, and, thanks to this, the body begins to intensively release energy, burning fat. If you drink the juice regularly, you can notice a significant decrease in body weight. If you resort to diets on juices with pulp (fresh), the body will receive a sufficient amount of vitamins, amino acids and other important elements. In addition to all other advantages, in the process of losing weight, the body is cleared of metals and radionuclides.

There are a huge 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 alternating (different juices every day) without any additional foods, otherwise you can cause serious harm to the pancreas.

You can choose from options such as a "mixed drinking" 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 diet on cottage cheese is tolerated by many quite easily. She is satisfying, a person does not experience the exhausting feeling of hunger.

In order 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, adhering to 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 into these methods. In the process, you can eat fruits and natural yoghurts.

Estonian diet

The famous low-calorie diet is the Estonian Diet. It allows you to get rid of fatty deposits, while the body does not suffer from a lack of nutrients. This is a composite diet of mono diets. It is designed for a week and gives a result of minus 5 kg.

The essence of this method is that the first few days you should eat food that contains protein, and on 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.

An approximate 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;
• 7th day - 1. 5 liters of 1% kefir.

Lemonade-kefir diet

The lemonade-kefir mono-diet is very effective, but it is not easy to follow it. Firstly, this is due to the taste of these products, since the drink turns out to be highly sour. Secondly, 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. Thirdly, it does not suit everyone. Any problems associated with the gastrointestinal tract exclude this method of losing weight, since 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. In addition to these products, nothing else can be consumed. This is a tough diet and excess body fat goes away very quickly, but the disadvantage 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 exiting diets, you need to diversify your table, but introduce foods gradually so that the body has time to convert the received energy to the end, otherwise a set of "pro-reserves" is inevitable. The rules to be followed are absolutely simple.

The following is recommended:

• The diet should remain the same - 4-5 meals a day in small portions;
• Don't forget about water balance. Drink a glass of water half an hour before each meal. In addition to water, use freshly squeezed juices and green tea;
• It is better to refuse fried food with preservatives;
• Foods of all groups should be included in the diet;
• Use minimal amounts of salt and sugar;
• Eat as many greens, fruits and vegetables as possible. Additionally, you can use vitamin complexes;
• Be sure to be physically active. If there is no time or opportunity to visit gyms, then do not neglect morning exercises and evening walks.

There is a simple rule that works for everyone, without exception: in order 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 to drastic weight loss

Basically, all diets boil down to restricting the use of any foods. Of course, mono diets are extremely stressful for the body, when you have to limit yourself to one or several foods. The wrong way to lose weight can cause serious harm to the body, especially if there are any chronic diseases. Diets can also provoke irreversible changes in the body. This leads to a sharp restriction of nutrients.

It is recommended that you undergo a complete medical examination before any diet. It is important to see 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 fall into such a group:

• Children and adolescents. They can not exclude from the diet any group of foods for normal development. A young body does not tolerate various stresses well and this can lead to very serious consequences;
• Women during 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 restrictions can negatively affect the health of the fetus or lead to miscarriage. During the nursing period, a healthy, balanced diet produces breast milk;
• People with any kind of chronic illness. Lack of any active substances can lead to exacerbation of existing diseases;
• It is strictly forbidden to people with diabetes;
• Preoperative and postoperative period.

No nutritionist will recommend a mono-diet to their patient. Only balanced or non-strict, low-calorie diets and sports. Express diets can harm even the healthiest 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
• Anorexia;
• Serious disorders of the gastrointestinal tract, liver and kidneys.

In addition to the listed negative consequences, an improperly selected diet, long-term or harsh, can seriously affect the appearance. Excess fat deposits will go away, but the skin will turn pale, become flabby, there may be problems with hair loss and deterioration of the nails and teeth.

The main conclusion from 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.