How to lose 5 kg in a week

When an important event or a long-awaited vacation is ahead, every girl dreams of looking beautiful, so she tries to lose weight fast. At home, this is not difficult to do, for rapid weight loss you need to choose an effective diet, be patient and willpower. In this article, we will review the basic rules and a rough menu for a week to get rid of excess pounds as quickly as possible.

Lose weight by 5 kg in a week

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

Weekly diets can be divided into approximately 3 types:

1. Mono-diet - the basis of such diet regimes is the consumption of a single product. This includes diets in kefir, apples, buckwheat porridge, etc. Weight loss with such a diet occurs quite quickly, 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, a worsening of the disease is possible. In addition, the skin becomes dull, the hair deteriorates and, in general, the appearance of a slender girl takes on a painful appearance and this is by no means the result in which beauties appreciate when choosing a diet expressed before 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. Fat starts to "burn" literally, however, after returning to the usual diet, the weight returns, and sometimes "brings" a few extra pounds with it.
3. Protein diets. The peculiarities of these diets are the reduction of the amount of carbohydrates in the menu. Moreover, you should 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 bullet line occurs quickly, while it is fat removal, not 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 serious stress on the kidneys.

Basic nutritional rules for fast weight loss

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

1. Eat small meals 5-6 times a day. This will avoid the oppressive feeling of hunger and speed up the metabolism, on which the rate of weight loss directly depends.
2. Choosing a diet menu that includes a gradual 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 the punch - that’s the norm.
4. Have dinner no later than a few hours before bedtime.
5. Dishes should be steamed or boiled. All fried foods should be eliminated from the diet.
6. Add a range of physical activities.
7. Chew food vigorously while eating. This will keep you from feeling hungry for longer.
8. Make sure you drink plenty of clean water. The approximate volume is 30 ml per 1 kg body weight.
9. Reduce salt intake as it retains fluid in the body and slows down the speed of weight loss.
10. After completing the diet, do not throw out forbidden foods, but consolidate the results.

How to properly lose 5 kg in a week

In order to minimize the burden on the body and avoid the unpleasant health consequences of a sudden desire to lose weight, it is better to abandon strictly expressed diets. Instead of painful restrictions, it is good to cleanse the body of toxins and toxins and start eating properly.

Eating oat bran and vegetable salads is an effective way to cleanse the intestines. Bran can best be eaten for breakfast, and salads are added to the main dishes during lunch or dinner. Body cleansing will allow you to get rid of the extra 3-5 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 exceed the effect of the expressed diets. The body is saturated with vitamins, skin and complexion are improved, wrinkles are smoothed and the body feels lighter. The longevity of the results obtained is also a nice point.

The basis of such a food is the choice of a menu in which proteins, fats and carbohydrates are harmoniously combined. According to nutritionists, the ratio should be approximately: 2; 1; 4.

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

1. Before you start losing weight, calculate individual calorie intake depending on lifestyle, age, initial weight, gender. In order for weight loss to occur 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 cereals, instead of sugar, there is honey, add natural spices instead of salt.
6. Refuse to drink alcohol.

Eating after weight loss

When the goal is achieved, the unwanted weight is gone, and the favorite dress is finally copied and fits perfectly into the figure, it is too early to relax. The results consolidation period is one of the main stages of the whole weight loss process, which many ignore and after a while turn the weight back on.

After completing the diet, you should not jump on the rolls and buns, even if you really want to. 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. in day;
• the menu should include all food groups - fruits, vegetables, cereals, proteins, fats, dairy products.
• gastronomic delights are now available, but you have to learn to taste not the quantity eaten, but the quality. Learn to feel pleasure from each bite. It is much more pleasant to eat a couple of chocolates 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 day of fasting for yourself. And before the banquet starts, 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 food will pass normally and harmoniously.

Nutritional tips

When starting a diet, you should consider the basic recommendations of nutritionists:

• you can not eat in front of the TV or be distracted by other things. Food should be absorbed slowly, enjoying every bite. This will make you feel full faster;
• vegetables, fish, meat should be steamed, roasted or fried;
• 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 deafens the feeling of fullness and increases appetite;
• in the cold season, it is recommended to take vitamins;
• you need to learn to chew food slowly. Soothing music will help with this, the feeling of satiety will come faster and the amount eaten 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 best to reduce your sugar intake and, if possible, eliminate it completely.

Example of weekly diet menu

For effective weight loss and a balanced diet, we suggest you familiarize yourself with the approximate 7-day diet menu, 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 give up tea and coffee for a week. Fruits and vegetables can be eaten in addition to potatoes.

For 1 day you should eat:

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

This menu should be repeated throughout the week of the diet, combining the products with each other. You can make salads from raw vegetables, which should be seasoned with lemon juice. By boiling chicken breast, you can eat not only meat but also soup.

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 pleasant!

Contraindications to rapid weight loss

It is not recommended to diet:

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

Thus, it is quite possible to lose weight within 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 towards your health during the diet period will allow you to avoid negative consequences for the body.