How to lose at least 5 kg in a week? Let's choose a diet!

Contraindications to rapid weight loss

Groups of people for whom any weight loss is harmful:

1. Children and teenagers need quality food. A deficiency of nutrients will lead to slow development, nervous tension and stress.
2. Lack of nutrients in pregnant women will lead to delayed fetal development.
3. Women who are breastfeeding.
4. During the establishment of female menopause. You should be patient and wait six months, the woman’s weight will normalize.
5. Elderly people should pay special attention to their health, so any restrictions that put the body under stress are contraindicated.

People with chronic diseases can limit themselves in nutrition only under the supervision of doctors.

Long-term daily consumption of foods with a total calorie content of less than 1000 kcal is a threat to human health.

Basic nutrition rules for quick weight loss

Expert recommendations will tell you how to lose 5 kg in a week.

Following the basic rules will allow you to achieve results faster:

1. Consume as many calories as necessary for your planned weight loss, but do not starve yourself.
2. Choose a diet with a gradual reduction in the amount of food. A normal human stomach has the volume of a fist; in one meal you should eat no more than this volume.

3. You need to eat 5-6 times a day - three mandatory meals and 3 lunches.
4. Have dinner no later than 2-3 hours before going to bed.
5. The diet should contain dishes made from low-calorie foods; it is better to steam or boil them. Remove all fried foods from your diet.
6. Remove sugar, sweets, cakes, and sweet confectionery completely from the diet. Replace with vegetables and fruits high in vitamins and dietary fiber.
7. Perform a set of physical exercises with increasing cardio load.
8. During meals, food should be eaten slowly, chewing thoroughly. The brain makes sure that it has received a sufficient supply of calories, and hunger will not be felt for a long time.
9. It is necessary to drink 30 ml of water per day per 1 kg of a person’s weight.
10. Gradually reduce salt intake to 5 g per day; it retains water in the human body and interferes with weight loss.
11. Do not stop at the achieved results, it is necessary to consolidate the results of applying the principles of rational nutrition and an active lifestyle.

It is important to know! The human body burns fat unevenly.
The main thing is to maintain the general direction; body weight may not change for some time or even grow a little, and then fall sharply. Slender people lose weight more slowly than fat people. Patience and strict adherence to the rules will ensure success.

Basic rules of the seven-day diet

1. Meat, chicken breasts, and fish don’t just have to be boiled or baked. You can cook it in a frying pan so it’s healthy, not greasy, but not dry either. Here's an example of how to do it - juicy chicken breast in a frying pan.
2. You can use absolutely any vegetables for preparing salads and as a side dish for protein dishes, not just those listed in the sample menu. The only thing you shouldn’t do is go heavy on beets and carrots, as they contain quite a lot of sweet carbohydrates. It is very good to include fermented vegetables in salads, such as sauerkraut.
3. Vegetables and fruits should not be confused. Vegetables are allowed in large quantities. But you should give up fruits during the week, as they contain a lot of fructose, which makes you gain weight just as much as regular sugar. The most stringent ban exists on fruit juices. Including those prepared independently. Since these drinks contain a lot of fructose and no plant fiber, which is present in whole fruits.
4. To prepare salads, you can use only those dressings that are indicated for weight loss. No mayonnaise.
5. You can cook food only with oils that are approved for frying. This is coconut oil, lard, fresh beef fat. But it is best to take ghee. If you don’t know how to melt butter yourself, you can read detailed instructions HERE.
6. You should add more spices to your dishes, especially those that are indicated for weight loss. You can find a list and detailed description of such spices in the “Spices for Weight Loss” section of this site.
7. Vegetable soups can be prepared with water, but it is more correct to use bone broth, as it not only saturates perfectly, but also helps you lose weight.
8. You can use more than just water, tea or coffee as a source of liquid. Don’t forget about drinks that help normalize weight and have health benefits, such as instant chicory and kombucha.

A week to lose 5 kg: basic rules

Fitness trainers know how to lose 5 kg in a week and not undermine your health. When losing weight, the main goal is to lose excess fat and maintain muscle mass. To do this, you should consume enough protein and do strength training. Reduced workload leads to loss of muscle mass.

The normal rate of weight loss without harm to health is 0.5–1% of body weight per week. This rate of weight loss guarantees a decrease in fat tissue, not muscle. Accordingly, with a weight of 80 kg, the correct loss per week will be 400-800 g.

Even with the lowest calorie diet - cucumber, kefir - fat is consumed by the body in the same amount as with a balanced diet. The body is in a stressful order to first get rid of the “non-fat” burden, and then the decrease in body weight will still decrease to the standard weekly indicators of 0.5–1%.

The rate of weight loss that is not harmful to health is only 1 kg per week.

Using the following psychological techniques will allow you to quickly adapt to a new lifestyle:

1. Visualize what you want. It is necessary in the evening or in the morning, half asleep, to accurately imagine yourself without extra pounds, with a slender figure.
2. Reminder card. On cardboard, write down your goals achieved in the process of losing weight (health, beauty), and everything that needs to be done for this (diet, exercise). Hang the cardboard in a visible place and periodically mark your actual actions to achieve the goal.
3. Difficult moments. Analyze the process of losing weight, what bad habits prevent you from achieving your goal. Add the necessary actions to the list and stick to it.
4. You need to communicate with people who have already successfully lost weight.
5. Changing your relationship with food is just energy.
6. Don't be afraid of compromises. If you really want a piece of cake, you can eat it, but after that you must remember to run an additional 10 minutes. in training.

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A week plus or minus a couple of days: other ways to lose weight quickly without suffering

Despite the fact that losing weight in a week has become a kind of “gold standard” in terms of duration, many effective and well-known diets promise pleasant results in a slightly shorter or slightly longer period. For example:

• 6 petals diet - an original series of mono-diets with additional motivating tools in the form of a flower with the appropriate number of petals, which should be torn off with a sense of accomplishment at the end of the next day;
• a nourishing and easy-to-follow pumpkin diet for 12 days is especially relevant in the fall, when the new melon crop ripens;
• the famous and effective chicken diet exists both in a standard seven-day version and in a three-day version for those who like it faster;
• The cottage cheese diet is a proven way to lose a few kilos in the format of a double fasting day.

How does the mono diet work?

In order to cleanse and heal the body, a method of losing weight using a mono-diet has been developed. For several days, only one type of food is eaten. At this time, the digestive tract is unloaded, restored and cleansed of toxins and waste.

A mono-diet cannot be continued for a long time, as it can cause damage to health. On a mono-diet you need to drink a lot of water.

To maintain functions when food is limited, the body will use nutrients from reserve stores - muscles and organs. Adipose tissue, which provides energy balance, is used by the body last.

There will also be a decrease in the body's metabolism. Because of this, weight loss is active at first, and then the body’s systems begin to slow down metabolism and save energy.

The basic rule for using a mono-diet: it should not become the main mode of food consumption for a long time.

When used correctly, mono-diets are beneficial, their advantages:

• ease of use;
• low financial costs;
• sufficient efficiency;
• cleansing the human body of toxins and toxic substances.

Dangers when using mono-diets:

• The person feels a loss of strength.
• Performance decreases sharply.
• The body is filled with lethargy.
• Stomach upsets.
• A person is haunted by a bad mood and irritability.
• Restoring excess weight if you leave the diet incorrectly.

The result is that the body becomes feverish, all systems are shaken, and the brain, under stress, searches for glucose reserves. But if you apply this diet for 3 to 5 days, the problems are smoothed out and the benefits are obvious - losing several kilograms of weight, cleansing the body and the absence of a total catastrophe.

Advice: you should like the product on which the diet will be based.

You should monitor your health, if you feel unwell, stop the diet course and consult a doctor.

To consolidate the positive results and eliminate the shortcomings of the nutrition system, it is necessary to correctly exit the mono-diet:

1. During the week after the diet, you need to eat with the same frequency and fractionation, and do not reduce the volume of water you drink.
2. The diet should be expanded gradually. When on a carbohydrate mono-diet, in the first days after its end, eat the same food as on the diet, add a little protein and fat to it. With a protein diet, do the opposite.
3. Eat only low-calorie, low-fat foods for the entire first week.
4. You can eat foods fried in oil only after a week.
5. Do not drink alcohol, soda, or fast food.

If you start consuming fatty foods in unlimited quantities immediately after the diet, all the extra pounds you removed will come back.

Exercises

So, our main goal is to get rid of visual volume in 14 days without strict diets. Of course, in 2 weeks we will not burn a lot of fat - this is absolutely impossible, but in order to look smaller and more prominent, we must get rid of water and glycogen, which make us visually larger.

Plus, you will feel much more fit and strong-willed.