How to lose 5 kg in a week

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

Lose weight by 5 kg in a week

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

Weekly diets can be roughly divided into 3 types:

1. Mono-diets - the basis of such diet regimes is the consumption of a single product. This includes diets on kefir, apples, buckwheat porridge, etc. Weight loss with such a diet occurs quickly enough, however, such loads on the body can be dangerous, and the results achieved are short-lived. Due to the lack of vitamins and essential minerals in the body, an exacerbation of diseases is possible. In addition, the skin dulls, the 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 are counting on when choosing an express diet 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 begins to literally "burn", however, after returning to the usual diet, the weight returns, and sometimes "brings" a couple of extra pounds with it.
3. Protein diets. The peculiarities of these diets are to reduce the amount of carbohydrates in the menu. Moreover, you need to 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 plumb line occurs rapidly, while it is fat that is leaving, and not 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 serious stress on the kidneys.

Basic nutritional rules for fast weight loss

By following the basic rules of losing weight, 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 which involves a gradual reduction in the amount of food consumed. This will avoid stressful situations for the body and breakdowns.
3. For one meal, the serving size should be equal to the size of the fist - this is the norm.
4. Have dinner no later than a couple of 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 feeling hungry longer.
8. Be sure to drink plenty of clean water. The approximate volume is 30 ml per 1 kg of weight.
9. Reduce salt intake as it retains fluid in the body and slows down the rate of weight loss.
10. After completing the diet, do not pounce on forbidden 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 unpleasant health consequences from a sudden desire to lose weight, it is better to abandon strict express diets. Instead of painful restrictions, it is worth well to cleanse the body of toxins and toxins and start eating right.

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 at lunch or dinner. Cleansing the body will allow you to get rid of 3-5 extra pounds in the first few days, however, without proper nutrition, "cleaning" will be useless.

Proper nutrition is not a diet, but nevertheless, the results often exceed the effect of express diets. The body is saturated with vitamins, the skin and complexion are improved, wrinkles are smoothed, and the body feels 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 approximately: 2; 1; 4.

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

1. Before starting to lose weight, calculate the individual calorie intake depending on lifestyle, age, starting weight, gender. In order for weight loss to take place without harm 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 from fatty, sweet, fried, canned. Replace bread with whole grain, 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 achieved, the unwanted weight is gone, and the favorite dress is finally buttoned up and fits perfectly on the figure, it's too early to relax. The period of consolidation of the results is one of the main stages of the entire process of losing weight, which many ignore and after a while return the weight back.

After the diet has been completed, you should not pounce on rolls and buns, 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;
• observe the drinking 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 enjoy not the quantity eaten, but the quality. Learn to feel pleasure from every bite. It is much more pleasant to eat a couple of bars of chocolate and enjoy the taste than to swallow the entire bar at once and suffer from gluttony;
• you need to control your diet. If there was a large feast, it is better to arrange a fasting day for yourself. And before the start of the banquet, 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 nutrition will pass smoothly and harmoniously.

Nutritional advice

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

• you can not eat in front of the TV or being 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, baked or grilled;
• after a diet, you should forget about fast food and use natural products;
• do not eat canned or frozen food;
• exotic foods and spirits should be avoided. Alcohol dulls the feeling 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 in 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 sugar consumption and, if possible, eliminate it altogether.

Sample weekly diet menu

For effective weight loss and a balanced diet, we suggest that 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 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 products with each other. You can make salads from raw vegetables, which should be seasoned with lemon juice. Boiling 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 cleansed, a healthy glow appears on the face, and the quick result is pleasantly pleasing!

Contraindications to rapid weight loss

It is not recommended to go on a 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 child, in case of 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, one should not expose it to unnecessary stress.
4. Elderly people due to 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 basic principles of weight loss. A careful attitude to your health during the diet period will allow you to avoid negative consequences for the body.