How to lose 5 kg in a week

When an important event or a long-awaited vacation looms, every girl dreams of looking great, so she strives to lose weight quickly. At home it is not difficult to do, in order to lose weight quickly, you need to choose an effective diet, be patient and willful. In this article, we will look at the basic rules and an approximate menu for a week to get rid of extra pounds as quickly as possible.

Lose 5 kg weight in a week

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

Weekly diets can be roughly divided into 3 types:

1. Mono-diets - the basis of these diets is the consumption of a single product. This includes diets with 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 obtained 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, hair deteriorates and, in general, the appearance of a thinner girl takes on a painful appearance, and this is not at all the result that beauties rely on to choose aexpress diet before important life events. .
2. Starving diets. The basis of these diets is the reduction of calories to the level of 800 to 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 usual diet, the weight returns and sometimes "adds" a few extra pounds.
3. Protein diets. The peculiarities of these diets are to reduce the amount of carbohydrates in the menu. In addition, you need to give up not only flour and sweets, but also vegetables, fruits and grains. The menu of such diets usually includes: meat, fish, eggs, cottage cheese. The plumb line occurs quickly, so it is the fat that comes out, not the muscle mass. The results last much longer than with other types of nutrition. However, the period of the diet will be accompanied by constipation, bad breath and severe stress on the kidneys.

Basic nutritional rules for rapid weight loss

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

1. Eat small meals 5-6 times a day. This will prevent the oppressive feeling of hunger and speed up the metabolism, on which the rate of weight loss directly depends.
2. Choose a diet menu that involves a gradual reduction in the amount of food consumed. This will prevent stressful situations for the body and breakdowns.
3. For a meal, the serving size should be equal to the size of the fist - this is the norm.
4. Dinner at the latest a few hours before bedtime.
5. Dishes should be steamed or boiled. All fried foods should be eliminated from the diet.
6. Add a set of physical activities.
7. Chew food vigorously while eating. This will keep you from being hungry for longer.
8. Make sure you drink plenty of clean water. The approximate volume is 30 ml per 1 kg of weight.
9. Cut down on salt intake as it retains fluids in the body and slows the rate of weight loss.
10. After completing the diet, do not rush into prohibited foods, but consolidate the results.

How to properly lose 5 kg in a week

In order to minimize the load on the body and avoid the unpleasant consequences on the health of a sudden desire to lose weight, it is better to abandon strict express diets. Instead of painful restrictions, it is worth cleaning the body of toxins and toxins and starting to eat well.

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

Good nutrition is not a diet, but nevertheless, the results often outweigh the effect of express diets. The body is saturated with vitamins, the skin and complexion are improved, wrinkles are smoothed out, and the body is light. The longevity of the results obtained is also a pleasant point.

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

In order to get rid of 5 extra pounds in seven days, you need to adhere to the following rules:

1. Before you start to lose weight, calculate the individual calorie intake based on lifestyle, age, starting weight, gender. In order for weight loss to take place without harming the body, this rate should be on average 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 fatty, sweet, fried, canned foods. Replace bread with whole grains, instead of sugar there is honey, add natural seasonings instead of salt.
6. Refuse to drink alcoholic beverages.

Nutrition after weight loss

When the goal is reached, the unwanted weight is gone, and the favorite dress is finally buttoned up and fits the figure perfectly, it's too early to relax. The period of consolidating results is one of the main stages in the whole weight loss process, which many ignore and after some time get the weight back.

Once the diet is over, you shouldn't skip on buns and rolls, even if you really want to. It is 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;
• respect the consumption 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 should learn to appreciate not the quantity consumed, but the quality. Learn to feel pleasure with every bite. It is much more pleasant to eat a few bars of chocolate and enjoy the taste of it than to swallow the whole bar at once and suffer from gluttony;
• you have to control your diet. If there was a big celebration, it is better to organize a fasting day for yourself. And before the start of the banquet, you should drink a glass of clean water in 30 minutes - it 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 a normal diet will run smoothly and harmoniously.

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. It will make you feel full faster;
• vegetables, fish, meat must be steamed, baked or grilled;
• after a diet, you should forget about fast food and eat natural products;
• do not eat canned or frozen foods;
• exotic foods and spirits should be avoided. Alcohol reduces feelings of fullness and increases appetite;
• in the cold season it is recommended to take vitamins;
• you should learn to chew food slowly. Soothing music will help, the feeling of fullness will come faster and the amount consumed will decrease;
• it is better to choose fruit, not fruit juice; it is better to start a meal with vegetable broth or soup;
• It is best to reduce the intake of sugar and, if possible, eliminate it completely.

Example of a weekly diet menu

For effective weight loss and a balanced diet, we suggest that you familiarize yourself with the diet menu of about 7 days, 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 give up 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 should be repeated throughout the week of the diet, combining 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 broth.

This diet, according to those who lose weight, is very effective. The skin is cleansed, a healthy glow appears on the face and the quick result is pleasantly pleasant!

Contraindications to rapid weight loss

It is not recommended to diet:

1. Children and adolescents, because 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 child, due to a lack of nutrients in the body.
3. During menopause, the weight stabilizes six months after its onset, during the period of restructuring of the body, it should not be exposed to unnecessary stress.
4. The elderly because of the need for a careful attitude to health.
5. People with chronic diseases can only lose weight after consulting a doctor.

Thus, it is quite possible to lose weight in a week. The most important thing is to follow all the recommendations of nutritionists and follow the basics of weight loss. Careful attitude to your health during the diet will allow you to avoid negative consequences for the body.