How to lose 5 kg a week?

The current rhythm of life forces people to do everything quickly. Work fast, eat fast, live fast and lose weight fast. Everyone is trying to find the best solutions to do something fast.

One of the painful issues for girls and women is the issue of rapid weight loss. Now there are even express diets that allow you to lose 5, 7 and even 10 kg in a week! But how effective is it and will it not harm your health?

Know that if you have never resorted to physical training and dieting, you will not be able to lose weight fast without stressing your body. You can minimize the consequences if you approach the issue wisely.

Basic principles of weight loss

To lose weight, it is important to know the basic principles that you must adhere to. Not only will it help you lose weight, but it will also allow you to maintain the achieved result for a long time.

The basic principles are as follows:

• Breakfast cannot be ignored. This is explained by the fact that during the night the metabolism slows down, and in the morning the body needs energy to normalize work. For breakfast, porridge, salads and cereals or rye bread - complex carbohydrates are recommended;
• Meals should be frequent, but small meals, up to six times a day, are recommended. This allows you to distribute energy evenly and burn fat gradually;
• Protein foods should dominate your diet. Stimulates calorie burning due to the energy the body expends to break down. Protein should make up at least 30% of all foods consumed daily;
• Foods that contain calcium, especially fermented milk, help with weight loss. The body breaks down fats with maximum efficiency when the daily intake of calcium is between 1200 and 1600 ml;
• Consuming seafood contributes to the intensive production of leptin, the hormone responsible for regulating energy metabolism, which prevents you from improving. Seafood supplies the body with vital elements needed in various diets;
• You can support the body with the help of vitamin complexes. It is important that the body ingests enough potassium, iron, magnesium and a whole host of vitamins;
• Spicy spices also help speed up metabolism;
• Alcohol and smoking suppress the nervous system and inhibit metabolism, ie their use is prohibited;
• Maintaining hydration is one of the foundations of every diet so that the body does not experience stress. Also, water improves and speeds up metabolism, allowing you to burn calories efficiently;
• It is better not to choose a low-calorie diet, because the constant feeling of hunger after leaving can cause a rapid accumulation of extra pounds. The norm for the diet is to lose 1 kg of body weight per week;
• Sport is a prerequisite for weight loss. Choose whatever exercise you like. The main thing is to be physically active, then you will burn calories three times faster;
• Eat unlimited amounts of vegetables and fruits.

If you decide to lose weight urgently, be sure to visit an endocrinologist. Sometimes the problem of excess weight is a malfunction of the thyroid gland. In this case, no diet will help, only treatment.

Ways to lose 6 kg a week

Before a holiday, event or vacation you want to lose weight as quickly as possible, for example, 5-6 kg per week. But it is worth considering that the best option per week would be weight loss up to 1 kg. That is, they will not be able to lose weight naturally up to 6 kg quickly in one week.

Express weight loss involves stress for the body, so this method is an extreme measure. This result can be achieved with a low-calorie weight loss method or a mono diet.

One of the most popular diets that allows you to lose 6 kg per week is "6 petals". It is designed for 6 days, the output is 7 days. The conclusion is the use of one product during the day. It looks like this:

• 1st day to eat fish;
• Day 2 eat vegetables and juices;
• Day 3 eat chicken meat;
• On the 4th day they eat cereals, bran, bread, etc. ;
• Day 5 - fermented dairy products and cottage cheese;
• Day 6 - only fruit.

On the seventh day of leaving the diet includes a moderate meal with small portions of the same foods that were included in the diet.

Proper nutrition

Proper nutrition includes supplying the body with all the necessary active substances: carbohydrates, proteins, vitamins, fats, micro and macro elements. If you eat food in the right dose along with physical activity, not only can you lose extra pounds, but you will also be in shape for a long time.

There are certain principles of good nutrition that you must adhere to. This includes:

• Use of salt in limited quantities;
• You cannot eat semi-finished products, fast food, sweets and sugar, sausages and all kinds of food with food additives;
• Meals must be prepared in any way other than frying;
• In the morning on an empty stomach, drink a glass of warm water in small sips;
• It is recommended to consume fruits and vegetables in unlimited quantities every day;
• Fast carbs can be consumed in small amounts for breakfast, in other meals they are replaced by slow carbs;
• Eat more protein foods;
• To maintain water balance, drink at least 1. 5-2 liters a day, be sure to drink a glass of water half an hour before a meal before each meal;
• Carbohydrate intake should take place in the first half of the day, protein - in the second;
• ⅕ should be polyunsaturated fats from the daily diet;
• Meals should be frequent, at certain times, in small meals, 5-6 times a day with a break of 4 hours;
• Last meal two hours before bed.

Drinking regime

The drinking regimen is the order and amount of fluid ingested per day, taking into account a person’s body weight, daily routine, activity, and climatic conditions. If you use fluid properly, it will ensure the proper functioning of water and salt metabolism in the body, which is necessary for normal life. It will also help you avoid many health problems and lose weight fast.

The individual rate of water consumption is calculated according to the following formula:for women: weight (kg) multiplied by 30 ml of water. For men, the weight (kg) is multiplied by 40 ml of water.

To the amount received for both women and men we add:

• With physical effort - 500-600 ml;
• With a drop in temperature - 500-600 ml;
• Increased body temperature, diarrhea or vomiting - 400-800 ml;
• After drinking coffee, tea, sweet soda, add a volume of 1: 1 water from the drinks you drink.

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

Physical exercises

Physical activity is necessary for the normal functioning of the body. Its absence leads to serious metabolic changes, including fat accumulation and sagging skin.

Physical activity includes not only an active lifestyle, ie frequent walking or going to work, but also visiting the gym or a self-selected set of exercises and training, including gymnastics.

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

In general, physical activity helps increase muscle tone, has a general healing effect, and also contributes to the creation of beautiful muscle relief and a toned figure, which, perhaps, everyone dreams of.

Several types of exercises are used for weight loss:

• Aerobics. . . This type of training includes running, swimming, dancing, walking, etc. To lose weight effectively, aerobics is recommended at least 3 times a week and, if possible, increase it to 6 times, with a fast of 3 to 3. Duration of half an hour to an hour;
• Power.Such training includes exercises using various sports equipment such as dumbbells, bars, stripes, etc. ;
• CircularIt is the most effective way for those who want to lose weight. In this case, strength exercises alternate with aerobic ones. These exercises should not be done more than 3 times a week, because they are very intense. Each set lasts 40-60 seconds, and the complete exercise is 40 minutes. The main principle of such training is cyclical, ie several selected exercises are performed in a circle. You can feel the result within a few weeks;
• CrossfitIs a training system represented by a set of exercises selected from different sports areas. The system is focused on versatile physical development and weight loss. Different training methods are used for this. Exercises can vary each time, such as elements from gymnastics, weightlifting, powerlifting and circuit training.

Cosmetic procedures

Cosmetic procedures are very popular in the weight loss process. With proper nutrition and physical activity, they give excellent results. These procedures include:

• Sauna, bath and phyto barrel. At high temperatures, the work of the blood supply system is intensified, which speeds up the metabolism and removes excess salt through the sweat glands. It helps reduce body fat. The body does not retain water, but transforms, removing excess;
• Hot and cold compresses and masks. Prior to these procedures, the body is cleansed by exfoliation and covered with a special compound that affects fat deposits;
• Manual body shaping with massage. The masseur, using certain techniques, solves problem areas, improves blood flow and breaks down fat accumulation.

Mono diet for weight loss for 5 kg per week

A mono-diet is a difficult way to lose weight, which involves the use of one product in a certain period. Mono diets are a fast and effective method of express weight loss, as well as cheap and effortless. With this method, it is possible to lose weight dramatically in 3, 5 and 7 days. The result can be a reduction in body weight by 5-10 kg.

One major drawback of such diets is the stress on the body, which can react to the diet with serious illnesses or diseases. This is due to the fact that the body is constantly looking for additional sources of energy, burning all available reserves. Therefore, mono diets are limited to a maximum of 10 days.

Negative results can be such injuries as:

• Irritability;
• Insomnia;
• Apathy and loss of strength;
• Gastrointestinal problems;
• After leaving the diet, a quick return of lost weight.

In order not to worsen your health and achieve effective diet, you should:

• Choose your favorite mono diet product;
• Assess the disadvantages of this method of weight loss and compare it with your capabilities;
• Don’t choose long-term options;
• Adhere to certain amounts of food in your diet without cutting;
• Use the product according to the regime and do not forget about water balance;
• Combine with moderate physical activity;
• If you feel any illness, stop dieting.

The most popular mono-diets that allow you to lose weight by 5 kg per week are: buckwheat, kefir and kefir-lemon, egg, cottage cheese and Estonian.

If a 5- and 7-day mono diet is chosen, careful monitoring of health is recommended. Prolonged dietary restrictions of this kind can cause irreversible consequences in the body. Therefore, it is recommended to add other foods, at least in minimal quantities. This is called a light diet.

Buckwheat

Buckwheat mono-diet has gained popularity due to its efficiency and minimal negative effects. The fact is that buckwheat is low in calories and contains a huge amount of nutrients. Because of this, the body practically does not suffer.

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

Buckwheat is prepared as follows: at night pour a glass of buckwheat with two cups of boiling water and leave to swell. In the morning, drain excess water and consume on an empty stomach.

Buckwheat is not cooked. No salt, oil or spices are added. You can add low-fat kefir. The last portion of porridge should be 3-4 hours before bedtime.

To get out of the buckwheat diet, you should gradually introduce different foods into your diet in small meals. You can start with fruits, vegetables or stews.

Kefir

Kefir diet can result in weight loss of up to 10 kg per week. Low-fat kefir is used - from 0, 5 to 4%. The conclusion is that kefir does not contain carbohydrates, ie the body has nowhere to get energy from and must deplete all reserves and spend them on the breakdown of proteins contained in kefir.

The big disadvantage is that when consuming kefir there is a constant feeling of hunger and lack of food. Kefir diet can seriously impair the functioning of the gastrointestinal tract. The solution may be the use of vitamin complexes.

A strict kefir diet provides for 3-5 days of using only this product. One and a half liters is divided into 5-6 receptions. In the lighter version, you can eat fruits and vegetables, except bananas and grapes.

An egg

An egg protein diet is easily tolerated by many because it is an easy option. Egg is high in calories. It has 44 kcal per 100 grams, along with egg yolk - 160. The conclusion is that in the absence of carbohydrates the body processes fat reserves to extract energy and spends them on protein processing.

But when energy is created only from protein, additional breakdown products enter the body, which primarily damage the liver. Therefore, the egg diet includes the consumption of fruits, vegetables and cooked meat or fish.

Two weeks gives the result of losing excess weight by 5-6 kg. The diet includes three meals a day with an interval of 4 hours. For each meal 1-2 eggs.

Cucumber

The cucumber diet is also not a completely mono diet, but it gives good results. If you stick to cucumbers only, it will lead to serious stress on the second or third day and cause a lot of problems, because the use of solid fiber implies a critical lack of other nutrients.

It is recommended to dilute the cucumber diet by using: eggs, cheese, radishes, carrots, tomatoes, rice, rye bread, herbs and fruits (except bananas). A three-day diet can look like this:

• Breakfast: cucumber salad with tomatoes and herbs. Salad dressing with olive oil and lemon juice. One slice of rye bread and green tea;
• Lunch: low-fat vegetable soup and cucumber salad. 100 grams of cooked chicken breast;
• Dinner: cucumber salad with cottage cheese and herbs.

Juice

Just one glass of natural juice speeds up the metabolism for ⅓, and thanks to this the body begins to release energy intensively, burning fat. If you drink the juice regularly, you will notice a significant reduction in body weight. If you resort to diets on juices with pulp (fresh), the body will receive a sufficient amount of vitamins, amino acids and other important elements. In addition to all the other benefits, in the process of losing weight the body is cleansed of metals and radionuclides.

There are a huge number of diets with juices, and you can choose the most suitable one individually. It is important to note that you should not choose a mono diet in which you should consume only the juice of one fruit or vegetable or alternately (different juices every day) without additional food, because otherwise you can cause serious damage to the pancreas.

You can choose between options such as "mixed drinking, " which consists of fresh juices, smoothies, juices, or "mixed classic, " which involves adding solid foods.

Curd

Mono diet with curd is considered one of the most useful. Many even easily tolerate a strict diet with fresh cheese. She is satisfying, the person does not experience an exhausting feeling of hunger.

In order to prepare the body, it is recommended to gradually exclude meat and bakery products, as well as confectionery products, a few days before the start of the diet, replacing them with a large number of vegetables and fruits. By adhering to such a diet, you can lose up to 5 kg of excess weight in 5-7 days.

The diet includes 4-5 meals. It is necessary to divide 500 grams of low-fat cottage cheese and 500 ml of low-fat kefir into these methods. In the process, you can eat fruits and natural yogurts.

Estonian diet

The famous low-calorie diet is the Estonian diet. It allows you to get rid of fat deposits while the body is not suffering from a lack of nutrients. This is a complex mono diet. It is designed for a week and gives a result of minus 5 kg.

The essence of this method is that for the first few days you should eat foods that contain protein, and in the following days only those that contain carbohydrates. Only one thing is consumed each day. You must not season food with salt, spices, butter or sugar. Meals are 4-5 approaches per day.

The approximate menu might look like this:

• Day 1 - 6 eggs;
• Day 2 - 500 grams of low-fat cottage cheese;
• Day 3 - 800 g of cooked chicken or turkey;
• Day 4 - 200 g of brown rice (dry weight for cooking);
• Day 5 - 6 boiled potatoes;
• Day 6 - 6 apples;
• Day 7 - 1, 5 liters of 1% kefir.

Diet with lemonade and kefir

A mono-diet with lemonade and kefir is very effective, but it is not easy to follow. First, it is because of the taste of these products, because the drink turned out to be very sour. Secondly, it is planned for 3 days for 3 receptions of this composition. The constant feeling of hunger, as well as the laxative effect, are very exhausting. Third, it does not suit everyone. All problems related to the gastrointestinal tract preclude this method of weight loss, because they strongly affect the stomach, especially with high acidity.

The menu assumes the use of a mixture of: 1, 5 liters of 1% kefir and juice of 2 lemons. This drink is divided into three portions. Apart from these products, nothing else can be consumed. This is a heavy diet and the excess body fat disappears very quickly, but the disadvantage is that after such a diet there is a danger of rapid weight loss and even doubling.

Dietary rules after weight loss

In order not to lose weight after dieting, you need to eat properly. After leaving the diet, you need to diversify your table, but enter the food gradually so that the body has time to convert the received energy to the end, otherwise a set of "pro-reserves" is inevitable. The rules to follow are absolutely simple.

The following is recommended:

• The diet should remain the same - 4-5 meals a day in small meals;
• Don’t forget the water balance. Drink a glass of water half an hour before each meal. In addition to water, use freshly squeezed juices and green tea;
• It is better to refuse fried foods with preservatives;
• Foods of all groups should be included in the diet;
• Use minimal amounts of salt and sugar;
• Eat as many greens, fruits and vegetables as possible. In addition, you can use vitamin complexes;
• Be physically active. If you don’t have the time or ability to visit gyms, don’t neglect morning exercises and evening walks.

There is a simple rule that applies to everyone without exception: in order for food to be balanced, you have to divide the plate into 2 parts and one of them in half. The big half should always contain fruits and vegetables, ¼ for protein foods and ¼ for carbohydrates.

Contraindications for drastic weight loss

Basically, all diets come down to limiting the use of any food. Of course, mono diets are extremely stressful for the body, when you have to limit yourself to one or more foods. The wrong way to lose weight can cause serious damage to the body, especially if there are chronic diseases. A child can also cause irreversible changes in the body. This leads to a sharp restriction of nutrients.

It is recommended that you undergo a complete medical examination before any child. It is important to visit an endocrinologist and nutritionist. Based on the medical history, the doctor can give dietary recommendations or choose a diet that is tolerated individually.

There are absolute contraindications to any diet due to health conditions and chronic diseases. The following categories of people belong to such a group:

• Children and adolescents. I cannot exclude from the diet any group of foods for normal development. The young body does not tolerate various stresses well and this can lead to very serious consequences;
• Women in the prenatal period and breastfeeding. During pregnancy, for normal fetal growth, it is necessary to eat well and not burden the body. Any dietary restrictions can adversely affect fetal health or lead to miscarriage. During the breastfeeding period, a healthy, balanced diet produces breast milk;
• People with any type of chronic disease. Deficiency of any active substance can lead to exacerbation of existing diseases;
• It is strictly forbidden for people with diabetes;
• Preoperative and postoperative period.

No nutritionist will recommend a mono-diet to a patient. Just a balanced or non-strict, low-calorie diet and sports. An express diet can harm even the healthiest people. Mild adverse effects include the following:

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

Serious physical disorders include:

• Disorder of the metabolic process;
• Hormonal imbalance;
• Neurological disorders;
• Bulimia
• Anorexia;
• Serious disorders of the gastrointestinal tract, liver and kidneys.

In addition to the above negative consequences, improperly chosen diet, prolonged or harsh, can seriously affect the appearance. Excess fat deposits will disappear, but the skin will turn pale, become flabby, there may be problems with hair loss and decay of nails and teeth.

The main conclusion from the opinion of experts in the field of proper nutrition and dietetics is that food should be chosen individually, move more and drink water, and be sure to visit doctors.