How to lose 5 kg in a week

When an important event or long-awaited vacation is coming, every girl dreams of looking great, 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 have willpower. In this article, we will consider the basic rules and an approximate weeklong menu to get rid of the extra pounds as quickly as possible.

Lose weight at 5 kg in a week

There are a large number of diets and diets that allow you to lose the hated pounds quickly. What diet to choose, how to follow, get the desired result and maintain it?

Weekly diets can be roughly divided into 3 types:

1. Mono-diets - the basis of such diet regimens is the consumption of a single product. This includes diets with kefir, apples, buckwheat porridge, etc. Weight loss with this diet occurs quickly enough; however, these 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, an exacerbation of diseases is possible. In addition, the skin becomes dull, the hair deteriorates and, in general, the appearance of a thinner girl acquires a painful aspect, and this is not the result that beauties expect when choosing a diet expressed in the face of important events in life. . .
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 literally begins to "burn", however, after returning to the normal diet, the weight returns and sometimes "brings" a few extra pounds with it.
3. Protein diets. The peculiarities of these diets are to reduce the amount of carbohydrates on the menu. In addition, it is necessary to give up not only flour and sweets, but also vegetables, fruits and cereals. The menu for such diets usually includes: meat, fish, eggs, cottage cheese. The plumb line occurs quickly, while it is the fat that is coming out, not the muscle mass. The results last much longer than with other types of nutrition. However, the diet period will be accompanied by constipation, bad breath and severe kidney stress.

Basic nutritional rules for rapid weight loss

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

1. Eat small meals 5-6 times a day. This will avoid the overwhelming feeling of hunger and speed up the metabolism, on which the rate of weight loss directly depends.
2. Choose a dietary menu that implies a gradual reduction in the amount of food consumed. This will avoid stressful situations for the body and breakdowns.
3. For a meal, the portion size should be equal to the size of the fist - this is the norm.
4. Have dinner no later than a few hours before bedtime.
5. The dishes must be steamed or boiled. All fried foods must be eliminated from the diet.
6. Add a set of physical activities.
7. Chew your food vigorously while eating. This will prevent 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 salt intake, as it retains fluid in the body and decreases the rate of weight loss.
10. After completing the diet, do not rush into the prohibited foods, but consolidate the results.

How to lose 5 kg correctly in a week

To minimize the burden on the body and avoid unpleasant health consequences of a sudden desire to lose weight, it is better to abandon strict express diets. Instead of painful restrictions, it pays to cleanse your body of toxins and toxins and start eating right.

Eating oat bran and vegetable salads is an effective way to clean your intestines. Bran is best eaten for breakfast, and salads are added to main dishes for lunch or dinner. Cleaning your body will allow you to get rid of 3-5 extra pounds in the first few days; however, without proper nutrition, "cleansing" will be useless.

Adequate nutrition is not a diet, but, however, the results often exceed the effect of expressed diets. The body is saturated with vitamins, the skin and complexion are improved, wrinkles are smoothed and the body is light. The longevity of the results obtained is also a pleasant point.

The basis of this diet is the selection of a menu in which proteins, fats and carbohydrates combine harmoniously. According to nutritionists, the proportion should be approximately: 2; 1; 4.

To get rid of 5 extra pounds in seven days, you must follow the following rules:

1. Before you start losing weight, calculate your individual calorie intake depending on your lifestyle, age, starting weight, sex. For weight loss to occur without damage to 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 greasy, sweet, fried, canned. Replace bread with whole grains instead of sugar, have honey, add natural spices instead of salt.
6. Refuse to drink alcoholic beverages.

Nutrition after weight loss

When the goal is reached, the unwanted weight disappears and the favorite dress is finally buttoned and fits the figure perfectly, 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 some time return the weight.

After completing the diet, you should not skip the rolls and breads, even if you really want to. It is necessary:

• continue to follow the rules for eating small portions every 3-4 hours;
• there should be three main meals, plus two or three snacks;
• observe the drink regime and consume at least 2 liters of clean water. per day;
• the menu should include all food groups - fruits, vegetables, grains, proteins, fats, dairy products.
• gastronomic delights are now available, but you must learn to like not the quantity, but the quality. Learn to enjoy each bite. It is much more enjoyable to eat two bars of chocolate and taste the flavor than to swallow the whole bar at once and suffer from gluttony;
• you need to control your diet. If there is a big banquet, it is best to arrange a fast day for you. And before the banquet starts, you should have 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, so the body will get used to a gradual increase in energy and the transition from the diet menu to normal nutrition will occur smoothly and smoothly.

Nutritional advice

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

• you cannot eat in front of the TV or be distracted by other things. Food should be absorbed slowly, enjoying each bite. This will make you feel satisfied faster;
• vegetables, fish, meats must be steamed, roasted or grilled;
• after a diet, you should forget about fast food and eat natural products;
• do not eat canned or frozen food;
• exotic foods and spirits should be avoided. Alcohol dulls the feeling of satiety and increases appetite;
• in the cold season, it is recommended to take vitamins;
• you must learn to chew your food slowly. Soft music will help with this, the feeling of satiety will come faster and the amount ingested will decrease;
• it is better to choose fruits, not their juices, it is better to start a meal with vegetable stock or soup;
• It is best to reduce sugar consumption and, if possible, eliminate it entirely.

Sample weekly diet menu

For effective weight loss and a balanced diet, we suggest that you familiarize yourself with the 7-day diet menu, which will allow you to eliminate 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, eliminate salt and sugar completely and also stop drinking tea and coffee for a week. Fruits and vegetables can be eaten, except potatoes.

For 1 day you need to eat:

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

This menu must be repeated throughout the week of the diet, combining the products with each other. You can make salads with raw vegetables, which should be seasoned with lemon juice. By boiling the 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 clean, a healthy glow appears on the face and the quick result is pleasantly pleasant!

Contraindications for rapid weight loss

It is not recommended to diet:

1. Children and adolescents, because during the period of growth and body formation, the consumption of quality food must be guaranteed.
2. Pregnant and lactating women due to the dangerous consequences for the child, in case of lack of nutrients in the body.
3. During menopause, the weight stabilizes six months after its onset, during the period of restructuring the body, you should not be exposed to unnecessary stress.
4. Elderly due to the need for a careful attitude to health.
5. People with chronic illnesses can only lose weight after consulting a doctor.

Thus, it is perfectly possible to lose weight in one 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 will allow you to avoid negative consequences for the body.