How to lose 5 kg in a week?

The current rhythm of life forces humans to do everything quickly. Work fast, eat fast, live fast and lose weight fast. Everyone is trying to find the best solution to do something quickly.

One of the most painful problems for girls and women is the question of rapid weight loss. Now there is an express diet that allows you to lose weight by 5, 7 and even 10 kg in a week! But how effective is it, and will it not endanger your health?

Know that if you have never undergone physical exercise and diet, then you will not be able to lose weight quickly without stress to the body. You can minimize the consequences if you approach the problem wisely.

Basic principles of weight loss

To lose weight, it is important to know the basic principles that you should follow. They will not only help to lose weight, but also allow you to maintain the results obtained in the long run.

The basic principles are as follows:

• Breakfast cannot be ignored. This is explained by the fact that at 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 must be frequent, but small portions, recommended up to six times a day. This allows you to distribute energy evenly and burn fat gradually;
• Protein foods should dominate your diet. It encourages the burning of more calories because of the energy released by the body to break them down. Protein should comprise at least 30% of all foods eaten daily;
• Foods that contain calcium, especially fermented milk, help to lose weight. The body breaks down fat with maximum efficiency when daily calcium intake is between 1200 and 1600 ml;
• Eating seafood contributes to the powerful production of leptin, the hormone responsible for regulating energy metabolism, which prevents you from getting better. Seafood supplies the body with essential elements needed in a variety of diets;
• You can support the body using vitamin complexes. It is important that the body gets enough potassium, iron, magnesium and various vitamins;
• Hot spices also help boost metabolism;
• Alcohol and smoking depress the nervous system and inhibit metabolism, its use is prohibited;
• Keeping hydrated is one of the basics of any diet so that the body does not experience stress. Water also boosts and speeds up metabolism, which allows you to burn calories efficiently;
• It is better not to choose a low -calorie diet, because the constant feeling of hunger after leaving it can provoke a bunch of extra pounds. The norm for the diet is a weight loss of 1 kg per week;
• Exercise is a prerequisite for weight loss. Choose an exercise you like. The main thing is to be physically active, then calories will be burned three times faster;
• Eat vegetables and fruits in unlimited amounts.

If you decide to lose weight right away, be sure to visit an endocrinologist. Sometimes the problem of being overweight is damage to the thyroid gland. In this case, no diet can help, only treatment.

How to lose 6 kg in a week

Before some vacation, event or holiday, you want to lose weight as quickly as possible, for example, 5-6 kg a week. But, it should be considered that the best option every week is weight loss up to 1 kg. That is, it will not work naturally to lose weight up to 6 kg quickly in one week.

Weight loss expressively involves stress for the body, so this method is an extreme measure. These results can be achieved with low -calorie weight loss methods or a mono diet.

One of the most popular diets, which allows you to lose 6 kg of weight a week, is "6 petals". It is planned for 6 days, 7 days is the way out of it. The point is to use one product during the day. It looks like this:

• The first day of eating fish;
• The 2nd day they ate vegetables and juices;
• The 3rd day they ate chicken;
• The 4th day they ate cereals, bran, bread, etc . ;
• Day 5 - fermented milk products and cottage cheese;
• Day 6-only fruit.

The 7th day out of the diet involves eating in moderation with a small portion of the same foods included in the diet.

Proper nutrition

Proper nutrition involves supplying the body with all the necessary active ingredients: carbohydrates, proteins, vitamins, fats, micro and macro elements. If you eat food in the right doses along with physical activity, you can not only lose extra weight, but also be in a healthy state in the long run.

There are some principles of good nutrition that you should follow. This includes:

• Consumption of salt in limited amounts;
• You may not eat semi-finished products, fast food, sweets and sugar, sausages and all kinds of foods with food additives;
• Dishes must be prepared by means 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 amounts;
• Fast carbohydrates can be eaten in small amounts for breakfast, in other foods they are replaced by slow carbohydrates;
• Eat more protein foods;
• To maintain water balance, drink at least 1. 5-2 liters a day, be sure to drink a glass of water half an hour before meals before each meal;
• Carbohydrate intake should occur in the first half of the day, protein - in the second;
• ⅕ from the daily diet must be double unsaturated fat;
• Meals should be frequent, at certain times, in small portions, 5-6 times a day with a break of 4 hours;
• Last meal two hours before bed.

Drinking regime

A drinking regime is understood as the sequence and amount of fluids consumed each day, taking into account a person’s weight, daily routine, activities and climatic conditions. If you use fluids properly, this will ensure the function of water salt metabolism in the body properly, which is necessary for normal life. It will also help you avoid many health problems and lose weight fast.

Individual water consumption rates are 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 the amounts received for women and men:

• With physical exercise - 500-600 ml;
• With a decrease in temperature - 500-600 ml;
• Increased body temperature, diarrhea or vomiting-400-800 ml;
• After drinking coffee, tea, sweet soda, add 1: 1 water content of the drink you drink.

Women need more water during the perinatal period and breastfeeding. The rate increased from 600 ml to 1 liter.

Physical training

Physical activity is required for the normal functioning of the body. Its absence causes serious metabolic changes, including fat accumulation and flabby skin.

Physical activity involves not only an active lifestyle, i. e. walking or going to work, but also visiting a gym or independently selected workouts and exercises, including gymnastics.

The intensity and type of training depends on what kind of results one wants to get.

In general, physical activity helps improve muscle tone, has a general healing effect, and also contributes to the formation of beautiful muscle relaxation and toned shape, which everyone might dream of.

For weight loss, several types of exercises are used:

• Aerobics. . . These types of exercises include 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 to 6 times, with fasting days 3 to 3. Duration from half an hour to an hour;
• Power.Such training involves training using a variety of sports equipment such as dumbbells, barbells, match bands, etc . ;
• CircularIs the most effective method for those who want to lose weight. In this case, strength training alternates with aerobic training. This exercise should be done no more than 3 times a week, because it is very strong. Each set takes 40-60 seconds, and the full workout is 40 minutes. The main principle of such training is cyclical, that is, several selected exercises are performed in one loop. In a few weeks, you can feel the results;
• CrossfitIs a training system represented by a set of exercises selected from various sports. This system is intended for physical development and weight loss. For this, various training methods are used. Exercises can be different each time, such as elements from gymnastics, weightlifting, energy lifting, and circuit training.

Cosmetic procedures

Cosmetic procedures are quite popular in the process of losing weight. Along with proper nutrition and physical activity, they provide excellent results. This procedure includes:

• Sauna, bath and barrel fit. At high temperatures, the work of the blood supply system is increased, which speeds up metabolism, and removes excess salt through the sweat glands. This helps reduce body fat. The body does not retain water, but changes, excreting excess;
• Wrap and mask hot and cold. Prior to this procedure, the body is cleansed with a scrub and covered with special compounds that affect fat storage;
• Manual body shaping with massage. Massage therapists, using specific techniques, solve problems, improve blood flow and break down fat accumulation.

Mono slimming diet for 5 kg a week

The mono diet is a difficult way to lose weight, which involves the use of one product for a certain period of time. The mono diet is a quick and effective method to lose weight, as well as cheap and easy. With this method, you can lose weight dramatically in 3, 5 and 7 days. The result can be a weight loss of 5-10 kg.

One major drawback of such a diet is the 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, the mono diet is limited to a maximum of 10 days.

The negative results are violations such as:

• Irritation;
• Insomnia;
• Apathy and loss of strength;
• Gastrointestinal problems;
• Once out of the diet, the weight returns quickly lost.

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

• Choose your favorite product for a mono diet;
• Study the disadvantages of this weight loss method and compare it to your abilities;
• Don’t choose the advanced option;
• Follow the amount of food specified in the diet without cutting it;
• Use the product according to the regimen and do not forget about water balance;
• Combine with moderate physical activity;
• If you have an illness, stop dieting.

The most popular mono diets that allow you to lose weight by 5 kg a week are: buckwheat, kefir and kefir-lemon, eggs, cottage cheese and Estonia.

If a 5 and 7 day mono diet is chosen, then it is recommended to monitor the health condition carefully. Long -term food restrictions like this can cause irreversible consequences in the body. Therefore, it is recommended to add other foods as well, at least in minimal amounts. This is called a light diet.

Room

Buckwheat mono food has gained popularity due to its effectiveness and minimal negative side effects. The fact is that buckwheat is low in calories, and contains large amounts of nutrients. As a result, the body practically does not suffer.

It is very 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 let it swell. In the morning, drain excess water and drink 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 part of the porridge must be 3-4 hours before bedtime.

To get out of the buckwheat diet, you should gradually incorporate a variety of foods into the diet in small portions. You can start with fruits, vegetables, or stews.

Kefir

The kefir diet can result in weight loss of up to 10 kg per week. Low -fat kefir is used - from 0, 5 to 4%. The point is that there are no carbohydrates in kefir, the body, there is no place to take energy and have to spend all the reserves and spend it to break down the proteins that kefir contains.

The big disadvantage is that when eating kefir, there is always a feeling of hunger and lack of nutrition. Kefir diet can seriously impair the function of the gastrointestinal tract. The solution is the use of vitamin complexes.

A strict kefir diet requires only 3-5 days of use of this product. One and a half liters is divided into 5-6 receptions. In the lighter version, you can eat fruits and vegetables, except bananas and grapes.

Eggs

The egg protein diet is easily tolerated by many people, as this is a light option. Eggs themselves are high in calories. There are 44 kcal per 100 grams, along with egg yolk - 160. The point is that if there are no carbohydrates, the body processes fat stores to extract energy and spends it on processing protein.

But, when energy is produced only from protein, additional decomposition products enter the body, which harms, first of all, the liver. Therefore, the egg diet involves the intake of fruits, vegetables and boiled meat or fish.

For 2 weeks, it gives the result of losing excess weight of 5-6 kg. The diet includes three meals a day with an interval of 4 hours. At each serving, 1-2 eggs.

Cucumber

The cucumber diet is also not a completely mono diet, but gives good results. If you stick to the consumption of cucumber alone, this will cause the body to experience serious stress on the second or third day and cause a lot of problems, as the consumption of dense fiber indicates a lack of other critical nutrients.

It is recommended to dilute the cucumber diet with the use of: eggs, cheese, carrots, carrots, tomatoes, rice, rye bread, herbs and fruits (except bananas). The three -day diet might look like this:

• Breakfast: cucumber salad with tomatoes and herbs. Dress the salad 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.

Jus

Just one 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 juice regularly, you can see significant weight loss. If you use a diet with juice with pulp (fresh), the body will get a sufficient amount of vitamins, amino acids and other essential elements. In addition to all the other advantages, in the process of losing weight, the body is cleansed of metals and radionuclides.

There are a large number of juice diets and you can choose the most suitable individually. It is important to remember that you can not choose a mono diet, where you can only take the juice of one fruit or vegetable, or alternately (different juices every day) without supplements, otherwise you can cause serious harm to the pancreas.

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

Curd

The mono-diet is considered one of the most useful. Even a strict diet on cottage cheese can be accepted by many people. He was satisfying, one did not experience a grueling hunger pang.

To prepare the body, it is recommended to gradually exclude meat and bread products, as well as sweets, 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 foods. You need to divide 500 grams of low -fat cottage cheese and 500 ml of low -fat kefir into this method. In the process, you can eat natural fruits and yogurt.

Estonian diet

A well -known low -calorie diet is the Estonian Diet. It allows you to get rid of fat stores, while the body does not suffer from nutrient deficiencies. This is a combined mono diet diet. It is designed for a week and gives a yield of minus 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. Just one thing to eat every day. Food should not be seasoned with salt, spices, butter or sugar. Meals are 4-5 approaches per day.

The budget menu might look like this:

• The first day - 6 eggs;
• Day 2 - 500 grams of low -fat cottage cheese;
• Day 3 - 800 gr of boiled chicken or turkey;
• Day 4 - 200 g of brown rice (dry weight for cooking);
• Day 5 - 6 boiled potatoes;
• Day 6 - 6 apples;
• Day 7 - 1. 5 liters of 1%kefir.

Lemon-kefir diet

The mono-lemon kefir diet is very effective, but not easy to follow. First, this is due to the taste of this product, because the drink turns out very sour. Second, it was designed for 3 days for 3 receptions of this composition. The constant feeling of hunger, as well as the laxative effect, is very tiring. Third, it does not suit everyone. All problems associated with the gastrointestinal tract do not include this method of weight loss, as it greatly affects the stomach, especially with high acidity.

The menu assumes the use of a mixture of: 1. 5 liters of 1% kefir and juice of 2 lemons. The drink is divided into three servings. Other than this product, there is nothing edible. This is a difficult diet and excess body fat will disappear quickly, but the downside is that after such a diet, there is a danger of losing weight quickly and even doubling it.

Dietary rules after weight loss

In order not to lose weight after a diet, you need to eat properly. Once out of the diet, you need to diversify your table, but introduce food gradually until the body has time to turn the energy received into the end, otherwise a bunch of "pro-recommendations" is inevitable. The rules to follow are very simple.

The following are 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 juice and green tea;
• It is better to reject fried foods with preservatives;
• Foods from all groups should be included in the diet;
• Use a little salt and sugar;
• Eat as many vegetables, fruits and greens as possible. Alternatively, you can use vitamin complexes;
• Make sure you are physically active. If there is no time or opportunity to visit the gym, then do not neglect morning workouts and evening walks.

There is a simple rule that works for everyone without exception: in order for a meal 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 restrict the consumption of any food. Of course, a mono diet is very stressful for the body, when you have to limit yourself to one or several foods. The wrong way to lose weight can cause serious danger to the body, especially if there is a chronic disease. Diet can also cause irreversible changes in the body. This leads to a sharp restriction of nutrients.

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

There are absolute contraindications to any diet due to health conditions and chronic diseases. The following categories of people belong to such groups:

• Children and adolescents. They can not exclude from the diet of any food group for normal development. The young body cannot accept various stresses well and this can lead to very serious consequences;
• Women in the prenatal period and lactation period. During pregnancy, for the normal birth of the fetus, it is necessary to eat well and not put pressure on the body. Any food ban can have a negative impact on the health of the fetus or cause miscarriage. During the lactation period, a healthy and balanced diet produces breast milk;
• People with chronic diseases. Lack of active ingredients can lead to the occurrence of pre -existing diseases;
• It is strictly forbidden for diabetics;
• Preoperative and postoperative period.

No nutritionist would recommend a mono diet to their patients. Just a balanced diet and exercise and not strict, low in calories. Express diets can harm even the healthiest people. Mild negative consequences include the following:

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

Serious bodily disorders include:

• Disorders of metabolic processes;
• Hormonal imbalances;
• Neurological disorders;
• Bulimia
• Anorexia;
• Serious disorders of the gastrointestinal tract, liver and kidneys.

In addition to the negative consequences listed, improperly chosen diet, long -term or rough, can seriously affect appearance. Excess fat deposits will disappear, but the skin will become pale, become fluffy, there may be problems with hair loss and deterioration of nails and teeth.

The main conclusion from the opinion of experts in the field of proper nutrition and dietetics is that food should be chosen individually, move more and drink water, and also be sure to see a doctor.