How to lose 5 kg in a week?

The current pace of life forces people to complete all work quickly. Work fast, eat fast, live fast, lose weight fast. Everyone is working hard to find the best solution in order to accomplish something quickly.

For girls and women, one of the painful problems is the problem of fast weight loss. There are even fast food diets that can make you lose 5, 7 or even 10 kilograms in a week! But how effective is it, and will it not harm your health?

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

Basic principles of weight loss

To lose weight, it is important to know the basic principles you should adhere to. They not only help you lose weight, but also allow you to maintain the results obtained for a long time.

The basic principles are as follows:

• Breakfast cannot be ignored. This is because the metabolism slows down at night, and the body needs energy to normalize its work in the morning. For breakfast, it is recommended to use porridge, salad and oatmeal or rye bread-complex carbohydrates;
• Meals should be frequent, but small portions are recommended, up to six times a day. This allows you to distribute energy evenly and gradually burn fat;
• Protein foods should dominate your diet. As the body consumes energy to break it down, it promotes more calorie burning. Protein should account for at least 30% of all food consumed every day;
• Calcium-containing foods, especially fermented milk, help lose weight. When the daily calcium intake is between 1200 and 1600 ml, the body has the highest efficiency in breaking down fat;
• Eating seafood will promote the production of large amounts of leptin, which is a hormone responsible for regulating energy metabolism, and it will prevent you from getting better. Seafood provides the body with important elements required by various diets;
• You can use vitamin complexes to support your body. The important thing is that the body gets enough potassium, iron, magnesium and various vitamins;
• Hot spices also help increase metabolism;
• Alcohol and smoking inhibit the nervous system and inhibit metabolism, respectively, and it is forbidden to use them;
• Keeping hydrated is one of the foundations of any diet so that the body does not feel stressed. In addition, water can improve and accelerate your metabolism, allowing you to effectively burn calories;
• It is best not to choose a low-calorie diet, because the continued hunger after leaving them will quickly increase weight. The standard for dieting is to lose 1 kg per week;
• Exercise is a prerequisite for weight loss. Choose any sport you like. Mainly physical activity, and then the calorie burning rate will be three times faster;
• Eat unlimited vegetables and fruits.

If you decide to lose weight urgently, be sure to see an endocrinologist. Sometimes, the problem of being overweight is thyroid dysfunction. In this case, no diet will help, only treatment.

How to lose 6 kg in a week

Before certain holidays, activities or holidays, you want to lose weight as soon as possible, such as losing 5-6 kilograms per week. However, it is worth considering that the best option per week is to lose 1 kg. In other words, it is not natural to lose 6 kilograms in a week.

Fast weight loss involves stress on the body, so this method is an extreme measure. This result can be achieved through low-calorie weight loss methods or a single diet.

One of the most popular diets, which allows you to lose 6 kg a week, is "6 petals". It is designed for 6 days, and 7 days is a method. The bottom line is to use a product during the day. It looks like this:

• Eat fish on the first day;
• They ate vegetables and juice the next day;
• On the third day they ate chicken;
• Eat cereals, bran, bread, etc. on the 4th day;
• Day 5-fermented dairy products and cheese;
• Sixth day-only fruit.

The 7th day of withdrawing from the diet includes moderate consumption of a small portion of the same food as included in the diet.

Proper nutrition

Proper nutrition includes providing the body with all the necessary active substances: carbohydrates, proteins, vitamins, fats, trace elements and macro elements. If you eat the right amount of food in combination with physical exercise, you can not only lose excess weight, but you can also stay in shape for a long time.

You should follow certain principles of good nutrition. These include:

• The use of salt is limited;
• Can not eat semi-finished products, fast food, candy and sugar, sausages and various foods containing food additives;
• The dishes must be prepared in any way other than frying;
• Sip a glass of warm water in the morning on an empty stomach;
• It is recommended to consume unlimited fruits and vegetables every day;
• Fast carbohydrates can be eaten in small amounts for breakfast, and slow carbohydrates can be used in other meals instead;
• Eat more protein foods;
• Maintain water balance, drink at least 1. 5-2 liters a day, and be sure to drink a glass of water before each meal half an hour before meals;
• The consumption of carbohydrates should occur in the first half of the day, and protein-on the second day;
• ⅕ Polyunsaturated fat should be ingested from the daily diet;
• Eat more meals, regularly and quantitatively, 5-6 times a day, with 4 hours of rest in between;
• The last meal two hours before bedtime.

Ways of Drinking

The drinking regimen is understood as the sequence and amount of liquid consumed each day, taking into account a person's weight, daily activities, activities, and climate conditions. If the fluid is used correctly, this will ensure the normal functioning of water and salt metabolism in the body, which is necessary for normal life. It can also help you avoid many health problems and lose weight quickly.

Personal water consumption is calculated according to the following formula:Women: Weight (kg) multiplied by 30 ml of water. For men, multiply the weight (kg) by 40 ml of water.

We have increased the amount received by women and men:

• Physical exertion-500-600 ml;
• As the temperature drops-500-600 ml;
• Increased body temperature, diarrhea or vomiting-400-800 ml;
• After drinking coffee, tea, and sweet soda, add water at a ratio of 1: 1 to your drink.

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

Physical exercise

Physical activity is necessary for the normal functioning of the body. Its absence can cause severe metabolic changes, including fat accumulation and sagging skin.

Physical activity involves not only an active lifestyle, that is, regular walking or going to work, but also a go to the gym or a set of exercises and training of independent choice, including gymnastics.

The intensity and type of training depends on what kind of results a person wants to achieve.

Generally speaking, physical activity helps to increase muscle tone, has a general healing effect, and also helps to form a beautiful muscle relaxation and a toned body, which may be everyone's dream.

To lose weight, several types of exercise are used:

• Aerobic exercise. . . This type of training includes running, swimming, dancing, walking, etc. In order to lose weight effectively, it is recommended to do aerobic exercise at least 3 times a week. If possible, it can be increased to 6 times. Fasting from the 3rd to the 3rd day. The duration is from half an hour to one hour;
• strength.This type of training includes the use of dumbbells, barbells, resistance bands and other sports equipment for exercise;
• roundIt is the most effective method for people who want to lose weight. In this case, strength training alternates with aerobic training. These exercises should not exceed 3 times a week because they are very intense. Each set requires 40-60 seconds, and a complete exercise requires 40 minutes. The main principle of this kind of training is cyclic, that is, several selected exercises are carried out in cycles. Within a few weeks, you can feel the effect;
• Cross fitIt is a training system represented by a set of exercises selected from various sports fields. The system aims at all-round physical development and weight loss. To this end, a variety of training methods are used. Each exercise may be different, such as the elements in gymnastics, weightlifting, weightlifting and circuit training.

Cosmetic procedure

Cosmetic surgery is very popular in the weight loss process. Coupled with proper nutrition and physical activity, they will produce excellent results. These procedures include:

• Sauna, bathtub and plant barrel. Under high temperature, the work of the blood supply system is strengthened, thereby accelerating metabolism and removing excess salt through sweat glands. This helps reduce body fat. The body does not retain water, but transforms and removes excess water;
• Hot and cold compresses and facial masks. Before these procedures, the body will be cleaned with a scrub and coated with a special compound that affects fat deposition;
• Manual body sculpting and massage. The masseur uses certain techniques to solve problem areas, improve blood flow and break down fat deposits.

A single diet that loses 5 kilograms a week

A single diet is a difficult way to lose weight and requires the use of a product over a period of time. A single diet is a fast and effective way to lose weight, and it is cheap and labor-saving. Using this method, you can significantly lose weight in 3, 5, and 7 days. The result may be a weight loss of 5-10 kg.

One of the major disadvantages of this diet is the stress on the body, which may respond to serious illnesses or minor illnesses from the diet. This is because the body is always looking for additional sources of energy to burn all available reserves. Therefore, a single diet is limited to a maximum of 10 days.

The negative result may be the following violations:

• irritability;
• Insomnia;
• Indifference and loss of power;
• Gastrointestinal problems;
• After quitting the diet, the weight lost quickly recovered.

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

• Choose your favorite single diet product;
• Evaluate the shortcomings of this weight loss method and compare with your abilities;
• Don’t choose lingering options;
• Follow the prescribed amount of food in the diet without cutting;
• Use the product according to the plan and don't forget the water balance;
• Appropriate physical activity;
• If you experience any illness, please stop eating.

The most popular single diet allows you to lose 5 kilograms per week: buckwheat, kefir and lemon kefir, eggs, cottage cheese and Estonia.

If you choose a single diet for 5 days and 7 days, it is recommended to carefully monitor your health. Such long-term dietary restrictions can have irreversible consequences for the body. Therefore, it is recommended to add other foods, at least in small amounts. This is called a light diet.

Buckwheat

The single buckwheat diet is popular for its effectiveness and minimal negative effects. In fact, buckwheat is low in calories and contains a lot of nutrients. Therefore, the body is not actually affected.

It is easy to follow the buckwheat diet. If we consider a lighter buckwheat diet, then you can add dried fruits, cheese, vegetables and fruits, kefir and avocados to your diet. They are used separately from buckwheat.

The method of making buckwheat is as follows: Pour two cups of boiling water into one cup of buckwheat in the evening and let it expand. In the morning, drain excess water and eat on an empty stomach.

The buckwheat is not cooked. No salt, oil, and spices are added. You can add low-fat kefir. The last part of the porridge should be 3-4 hours before going to bed.

To get rid 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

The kefir diet can reduce body weight by up to 10 kg per week. Use low-fat kefir-from 0. 5 to 4%. Most importantly, there are no carbohydrates in kefir and the body has nowhere to take it. It must deplete all reserves and use them to break down the protein contained in kefir.

The biggest disadvantage is that when you consume kefir, you will continue to feel hungry and undernourished. The kefir diet can severely impair the function of the gastrointestinal tract. The solution may be to use vitamin complexes.

A strict Kefir diet ensures that the product is only used for 3-5 days. One liter and a half is divided into 5-6 receptions. In the lighter version, you can eat fruits and vegetables, except bananas and grapes.

Egg

Many people easily accept the egg protein diet because it is a lightweight option. The egg itself is very high in calories. There are 44 kcal per 100 grams, plus egg yolk-160. The bottom line is that in the absence of carbohydrates, the body processes fat reserves to extract energy and use them for protein processing.

However, when energy is produced only by protein, additional decay products will enter the body and damage the liver first. Therefore, the egg diet includes eating fruits, vegetables, and cooked meat or fish.

After 2 weeks, it resulted in a loss of 5-6 kg of excess weight. The diet consists of three meals a day, separated by 4 hours. 1-2 eggs per meal.

cucumber

The cucumber diet is not a complete single diet, but the effect is very good. If you insist on eating only cucumbers, this will cause your body to be under severe stress on the second or third day and cause a lot of trouble, because the use of solid fiber means a serious lack of other nutrients.

It is recommended to dilute the cucumber diet with the following foods: eggs, cheese, radishes, carrots, tomatoes, rice, rye bread, herbs and fruits (except bananas). The three-day diet may 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 meat vegetable soup and cucumber salad. 100g boiled chicken breast;
• Dinner: cucumber salad with cheese and herbs.

juice

Just a cup of natural juice can speed up the metabolism ⅓, so the body begins to release energy and burn fat. If you drink juice regularly, you will notice a significant weight loss. If you adopt a pulp (fresh) juice diet, your body will get enough vitamins, amino acids and other important elements. In addition to all other advantages, the body removes metals and radionuclides during weight loss.

There are a lot of fruit juice diets, you can choose the most suitable one individually. It should be noted that you should not choose a single diet, you should only eat one kind of fruit or vegetable juice, or alternately (different juice every day) without adding any food, otherwise it will cause serious damage to the pancreas.

You can choose "mixed drinking" diet (including fresh juice, smoothies, juice) or "mixed classic" (including adding solid food) and other options.

curd

The curd single diet is considered to be one of the most useful diets. Many people can easily tolerate or even adopt a strict diet of cheese. She is very content, a person will not experience the exhaustion of hunger.

In order to prepare the body, it is recommended to gradually eliminate meat and baked products and sweets a few days before the start of the diet and replace them with plenty of vegetables and fruits. If you stick to this diet for 5-7 days, you can lose up to 5 kg of excess weight.

The diet includes 4-5 meals. You need to divide 500 grams of low-fat cheese and 500 milliliters of low-fat kefir into these methods. In this process, you can eat fruits and natural yogurt.

Estonian diet

The famous low-calorie diet is the Estonian diet. It allows you to get rid of fat deposits without lack of nutrients in your body. This is a compound diet of a single diet. It is designed for a week and gives a result of minus 5 kg.

The essence of this method is that in the first few days you should eat foods that contain protein, and in the next few days, only eat foods that contain carbohydrates. Only consume one thing every day. Food should not be flavored with salt, spices, butter or sugar. Eat 4-5 times a day.

The approximate menu might look like this:

• Day 1-6 eggs;
• The second day-500 grams of low-fat cheese;
• Day 3-800 grams of cooked chicken or turkey;
• Day 4-200 grams of brown rice (cooked dry weight);
• Day 5-6 boiled potatoes;
• Sixth day-6 apples;
• Day 7-1. 5 to 1% kefir.

Lemonade-Kefir Diet

The lemonade-kefir single diet is very effective, but it is not easy to follow it. First of all, this is due to the taste of these products, because this drink is very sour. Secondly, it was designed for 3 days for 3 receptions of this music. The constant hunger, and the laxative effect, is very exhausting. Third, it is not for everyone. Any problems related to the gastrointestinal tract rule out this weight loss method because it strongly affects the stomach, especially in the case of high acidity.

The menu assumes a mixture: 1. 5 liters of 1% kefir and 2 lemon juice. This drink is divided into three servings. Except for these products, nothing else can be eaten. This is a difficult way of eating. The excess fat in the body will disappear quickly, but the disadvantage is that after this way of eating, the weight lost may quickly increase or even double.

Nutrition rules after weight loss

In order not to increase the number of kilograms lost after dieting, you need to eat correctly. After quitting the diet, you need to diversify your dining table, but gradually introduce food to allow the body time to convert the received energy into the end, otherwise a set of "pro-reserves" is inevitable. The rules to follow are very simple.

Recommend the following:

• The diet should remain unchanged-4-5 meals a day, small portions;
• Don't forget the water balance. Drink a glass of water half an hour before each meal. In addition to water, use freshly squeezed fruit juice and green tea;
• It is best to refuse fried foods that contain preservatives;
• The diet should include food from all groups;
• Use the least amount of salt and sugar;
• Eat as many vegetables, fruits and vegetables as possible. In addition, you can use vitamin complexes;
• Be sure to exercise more. If there is no time or opportunity to go to the gym, then don't neglect morning exercises and evening walks.

There is a simple rule that applies to everyone without exception: in order to make the food balanced, you need to divide the plate into two parts, one of which is divided in half. The majority should always contain fruits and vegetables, 1/4 for protein foods, and 1/4 for carbohydrates.

Contraindications for severe weight loss

Basically, all diets boil down to restricting the use of any food. Of course, a single diet can cause great stress to the body, because you have to limit yourself to one or several foods. The wrong way to lose weight can cause serious damage to the body, especially when there are chronic diseases. Diet can also cause irreversible changes in the body. This leads to strict restrictions on nutrients.

It is recommended that you undergo a comprehensive physical examination before starting any diet. It is important to see an endocrinologist and nutritionist. Based on the medical history, the doctor can provide nutritional advice or choose a diet that is tolerated by the individual.

Due to health conditions and chronic diseases, any diet has absolute contraindications. The following categories of people belong to such a group:

• Children and teenagers. They cannot exclude any normally developed food from their diet. The young body cannot withstand all kinds of pressure well, which will lead to very serious consequences;
• Prenatal and lactating women. During pregnancy, for the normal conception of the fetus, it is necessary to eat well and not to put pressure on the body. Any dietary restrictions can negatively affect the health of the fetus or cause miscarriage. During breastfeeding, a healthy and balanced diet will produce breast milk;
• People suffering from any kind of chronic disease. Lack of any active substances will cause the exacerbation of existing diseases;
• Diabetics are strictly prohibited from taking it;
• Preoperative and postoperative period.

No dietitian would recommend a single diet to their patients. Only a balanced or non-strict, low-calorie diet and exercise. Fast food diets can harm even the healthiest people. Minor negative consequences include:

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

Serious diseases of the body include:

• The metabolic process is interrupted;
• hormone imbalance;
• Nervous system disease;
• Bulimia
• Anorexia
• Serious diseases of the gastrointestinal tract, liver and kidneys.

In addition to the negative consequences listed, long-term or harsh dietary choices can also seriously affect the appearance. The excess fat deposits will disappear, but the skin will turn white and become loose. Hair loss and nail and tooth degradation may occur.

The main conclusion from expert opinions in the field of proper nutrition is that food should vary from person to person, exercise more and drink more water, and be sure to see a doctor.