How can you lose 5 kg in a week?

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

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

Know that if you have never resorted to exercise and dieting, you cannot lose weight quickly without stressing the body. You can minimize the consequences if you approach the problem carefully.

Basic principles of weight loss

In order to lose weight, it is important to know the basic principles that you should adhere to. Not only will they help you lose weight, but they will 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 the metabolism slows down at night and the body needs energy in the morning to normalize its work. For breakfast it is recommended to use porridge, salads and cereal or rye bread - complex carbohydrates;
• Meals should be taken frequently, but small servings up to six times a day are recommended. This way you can evenly distribute energy and gradually burn fat;
• Protein foods should dominate your diet. It promotes calorie burning due to the energy the body expends to break it down. Proteins should make up at least 30% of all food consumed daily;
• Foods containing calcium, especially fermented milk, help you lose weight. The body breaks down fat with maximum efficiency when the daily calcium intake is between 1200 and 1600 ml;
• The consumption of seafood contributes to the intensive production of leptin, a hormone that is responsible for regulating the energy metabolism and preventing improvement. Seafood provides the body with vital elements that are needed in various diets;
• You can support the body with vitamin complexes. It is important that the body receives adequate potassium, iron, magnesium, and all vitamins;
• Hot spices also help boost your metabolism;
• Alcohol and smoking depress the nervous system or inhibit the metabolism, their use is prohibited;
• Adequate hydration is one of the basics of any diet so that the body does not experience stress. In addition, water improves and speeds up your metabolism, which allows you to burn calories efficiently.
• It is better not to choose low-calorie diets, since the constant feeling of hunger after leaving can quickly provoke extra pounds. The norm for a diet is a weight loss of 1 kg per week;
• Exercise is a prerequisite for losing weight. Choose any exercise. The main thing is to be physically active, then calories will be burned three times faster;
• Eat unlimited vegetables and fruits.

If you are making an urgent weight loss decision, it is imperative that you visit an endocrinologist. Sometimes the problem of being overweight is a malfunction of the thyroid gland. In this case, no diet will help, only treatment.

Ways To Lose 6 Lbs 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. However, it is worth remembering that the best option would be to lose up to 1 kg in weight per week. That said, losing up to 6kg of weight quickly in a week won't work naturally.

Express weight loss means stress to the body, so 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 that can help you lose 6 kg per week is the "6 petals". It is designed for 6 days, 7 days is a way out. The bottom line is using a product during the day. It looks like this:

• 1st day eat fish;
• 2nd day they eat vegetables and juices;
• 3rd day they eat chicken;
• 4th day they eat cereals, bran, bread, etc. ;
• 5th day - fermented milk products and cottage cheese;
• Day 6 - only fruits.

The 7th day after stopping the diet includes eating in moderation with small portions of the same foods that were included in the diet.

Right nutrition

Proper nutrition includes supplying the body with all the active ingredients it needs: carbohydrates, proteins, vitamins, fats, micro and macro elements. In addition to losing extra pounds, if you consume food in the right dosage in conjunction with physical activity, you can also stay in shape for a long time.

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

• The use of salt in limited quantities;
• You cannot eat semi-finished products, fast food, confectionery and sugar, sausages and all kinds of foods with food additives;
• The dishes must be prepared in a way other than frying;
• Drink a glass of warm water in small sips on an empty stomach in the morning;
• It is recommended to consume unlimited quantities of fruits and vegetables every day;
• 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 a day, drink a glass of water half an hour before meals before each meal;
• 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 taken often at a certain time in small portions 5-6 times a day with a break of 4 hours;
• Last meal two hours before bed.

Drinking regime

The drinking regime is understood to mean the sequence and amount of fluids consumed daily, taking into account body weight, daily routine, activity and climatic conditions. If the liquid is used correctly, this ensures the correct functioning of the water-salt metabolism in the body, which is necessary for a normal life. It will also help you avoid many health problems and lose weight quickly.

The individual water consumption is calculated using the following formula:for women: weight (kg) multiplied by 30 ml of water. In men, the weight (kg) is multiplied by 40 ml of water.

We add to the amount received for women and men:

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

Women need more water during perinatal and breastfeeding periods. The rate increases from 600 ml to 1 liter.

Physical movement

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 skin.

Physical activity includes not only an active lifestyle, that is, frequent walking 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 result a person wants to achieve.

In general, physical activity helps increase muscle tone, has general healing properties, and also contributes to the formation of beautiful muscle relief and a toned figure that perhaps everyone dreams of.

Various types of training are used for weight loss:

• aerobics. . . This type of exercise includes running, swimming, dancing, walking, etc. To lose weight effectively, it is recommended that you do aerobics at least 3 times a week and, if possible, increase up to 6 times, with a day of fasting for 3 to 3 timeshalf an hour to an hour;
• Power.Such training includes exercises with various exercise 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. These workouts should not be done more than three times a week as they are very intense. Each set lasts 40-60 seconds and a full workout takes 40 minutes. The main principle of such training is cyclical, that is, several selected exercises are performed in a circle. You can feel the result within a few weeks;
• CrossfitIs a training system that is represented by a series of exercises selected from different areas of sport. The system is geared towards comprehensive physical development and weight loss. Various training methods are used for this. The exercises can be different each time, such as elements from gymnastics, weightlifting, powerlifting and circuit training.

Cosmetic procedures

Cosmetic procedures are very popular when it comes to losing weight. Together with proper diet and physical activity, they produce great results. These procedures include:

• Sauna, bath and phyto barrel. At high temperatures, the work of the blood supply system is improved, which speeds up the metabolism and removes excess salt through the sweat glands. This helps reduce body fat. The body does not store water, but transforms and removes excess water;
• Warm and cold wraps and masks. Before these procedures, the body is cleaned with a peeling and covered with a special compound that affects the fat deposits;
• Manual body shaping with massage. The masseur uses certain techniques to work out problem areas, improve blood circulation and break down fat accumulations.

Lose weight with mono diets for 5 kg per week

A mono diet is a difficult way to lose weight that involves using one product over a period of time. Mono diets are a quick and effective way to lose weight quickly, and are inexpensive and effortless. With this method it is possible to lose weight dramatically in 3, 5 and 7 days. The result can be a decrease in body weight of 5-10 kg.

A major disadvantage of such diets is the burden on the body, which can react to the diet with serious illnesses or ailments. This is because the body is constantly looking for additional sources of energy and 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;
• After finishing the diet a quick return of the lost pounds.

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

• Choose your favorite product for the mono diet;
• Evaluate the disadvantages of this weight loss method and compare it to your skills;
• Don't choose lingering options;
• Follow the specified amount of food in the diet without cutting it;
• Use the product according to the regime and do not forget about the water balance;
• Combine with moderate physical activity;
• If you have any discomfort, stop the diet.

The most popular mono-diets that allow you to lose 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, it is recommended to carefully monitor the state of health. Such long-term food restrictions can have irreversible consequences in the body. It is therefore advisable to add other foods at least in minimal quantities. This is known as 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 amount of nutrients. As a result, the body practically does not suffer.

It's easy to follow a buckwheat diet. If we consider a lighter version of the buckwheat diet, 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. Pour off excess water in the morning and consume on an empty stomach.

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

To get out of the buckwheat diet, you should gradually add various foods to your diet in small portions. You can start with fruits, vegetables, or stews.

kefir

A 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 bottom line is that kefir does not contain any carbohydrates or that the body has nowhere to take up energy and has to use up all reserves and use it to break down the protein contained in kefir.

The big downside is that there is a constant feeling of hunger and lack of nutrients when consuming kefir. A kefir diet can seriously affect the functioning of the gastrointestinal tract. The solution can be the use of vitamin complexes.

A strict kefir diet involves using just this product for 3-5 days. One and a half liters are 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 an easy option. The egg itself is high in calories. There are 44 kcal per 100 grams, along with the egg yolks - 160. The end result is that without carbohydrates, the body is processing reserves of fat for energy and spending it on protein processing.

However, if energy is only obtained from protein, additional decay products enter the body, which primarily damage the liver. Therefore, the egg diet includes eating fruits, vegetables, and cooked meat or fish.

For 2 weeks it leads to a weight loss of 5-6 kg. The diet consists of three meals a day with an interval of 4 hours. 1-2 eggs with each meal.

cucumber

The cucumber diet is also not a complete mono diet, but it does give good results. Just sticking to the use of cucumber will cause the body serious stress and a lot of anger by the second or third day as the use of solid fiber brings a critical deficiency in other nutrients.

It is recommended to dilute the cucumber diet with: 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 tomatoes 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 this causes the body to intensely release energy and burn fat. If you drink the juice regularly, you can notice a significant decrease in body weight. If you resort to 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 benefits, losing weight rids the body of metals and radionuclides.

There are a variety 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 only consume the juice of one fruit or vegetable, or alternately (different juices every day) without additional foods, otherwise you can seriously damage the pancreas.

You can choose from options such as a "mixed drinking" diet, which consists of fresh juices, smoothies, juices, or a "mixed classic", in which solid food is added.

Quark

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

In order to prepare the body, a few days before the start of the diet, it is recommended to gradually exclude meat and baked goods, as well as confectionery, and replace them with a large number of vegetables and fruits. With such a diet, you can lose up to 5 kg of excess weight for 5-7 days.

The diet includes 4-5 meals. It is necessary to split 500 grams of low-fat cottage cheese and 500 ml of low-fat kefir among these methods. You can eat fruit and natural yogurt.

Estonian diet

The famous low-calorie diet is the Estonian Diet. It allows you to get rid of fat deposits while the body is not suffering from nutritional deficiencies. This is a compound diet made up of mono-diets. It is designed for a week and gives a result of minus 5 kg.

The essence of this method is that you should eat foods that contain protein for the first few days and only foods that contain carbohydrates for the following days. Only one is consumed every day. Food should not be seasoned with salt, spices, butter or sugar. Meals are 4-5 approaches a day.

An approximate menu could look like this:

• 1st day - 6 eggs;
• 2nd day - 500 grams of low-fat cottage cheese;
• 3rd day - 800 g 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 not easy to follow. On the one hand, this is due to the taste of these products, as the drink turns out to be strongly acidic. Second, it is designed for 3 receptions of this composition for 3 days. The constant feeling of hunger and the laxative effect are very exhausting. Third, it doesn't suit everyone. Any problems related to the gastrointestinal tract exclude this method of losing weight, as it has a strong impact on the stomach, especially when it is high in 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. Apart from these products, nothing else may be consumed. This is a tough diet and excess body fat goes away very quickly, but the downside is that after such a diet there is a risk of rapidly gaining weight lost and even doubling it.

Diet rules after losing weight

In order not to gain the kilograms lost after a diet, you need to eat right. After finishing the diets, you need to diversify your table, but introduce food gradually so that the body has time to convert the energy it has absorbed until the end, otherwise a number of "pro-reserves" will inevitably be 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 the 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 foods with preservatives;
• Food from all groups should be included in the diet;
• Use minimal amounts of salt and sugar;
• Eat as many vegetables, fruits, and vegetables as possible. In addition, you can use vitamin complexes;
• Be sure to be physically active. If you don't have the time or opportunity to visit gyms, don't neglect morning exercises and evening walks.

There is a simple rule that applies to 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 big 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 food. Mono diets are of course extremely stressful for the body if you have to limit yourself to one or more foods. The wrong way to lose weight can do serious harm to the body, especially when it comes to chronic diseases. Diets can also cause irreversible changes in the body. This leads to a severe restriction in nutrients.

It is recommended that you undergo a full medical examination before any diet. It is important to see an endocrinologist and nutritionist. Based on the anamnesis, the doctor can make dietary recommendations or choose an individually tolerable 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. You cannot exclude any group of foods from the diet for normal development. A young body does not tolerate various loads well and this can lead to very serious consequences;
• Women in the prenatal phase and breastfeeding. During pregnancy, for the normal posture of the fetus, it is necessary to eat well and not burden the body. Any dietary restrictions can adversely affect the health of the fetus or lead to a miscarriage. While breastfeeding, a healthy, balanced diet will produce breast milk;
• People with any kind of chronic illness. A lack of active ingredients can aggravate existing diseases;
• It is strictly forbidden to people with diabetes;
• Pre-operative and post-operative phase.

No nutritionist will recommend a mono diet to his patient. Only balanced or not strict, low-calorie diet and exercise. Express diets can harm even the healthiest of people. The mild negative consequences include the following:

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

Serious diseases of the body include:

• Disruption of the metabolic process;
• Hormonal imbalance;
• Neurological disorders;
• bulimia
• Anorexia;
• Serious diseases of the gastrointestinal tract, liver and kidneys.

In addition to the listed negative consequences, an improperly chosen diet, long-term or harsh, can seriously affect the appearance. Excess fat deposits disappear, but the skin becomes pale, saggy, hair loss, and deterioration of the nails and teeth may occur.

The main conclusion from the opinions of experts in the field of proper nutrition and dietetics is that foods should be selected individually, exercise more and drink water, and also consult doctors.