In today's world, most people struggle every day with excess weight, which not only interferes with life, but also creates complexes and doubts in a person. Of course, this problem is more familiar to women, but the stronger sex of humanity also knows the problem of obesity firsthand.
To get a quick result in a week, people start stuffing themselves with slimming pills, torturing themselves with hunger strikes and diets. Such methods lead to strong weight loss, but a few days after the diet, the fat returns, and even with good "bonuses" in the form of: abdominal pain, slow metabolism, intestinal problems, hormonal changes, etc. How to lose weight by 5 kg in a week at home using a diet without harm to the body? In order to properly lose weight in a week and not feel discomfort after a diet, you need to remember some rules of low-calorie nutrition, which, in combination with regular exercise, can give a tangible result after 7 days.
Diet options for the week.
To date, three methods of nutrition have been developed that allow you to lose 5 kg per week: a starvation diet, a single diet, a protein diet without carbohydrates.
protein foods
A protein diet will help to urgently lose weight and not gain extra pounds after a diet. This food system has won awards among diets, since it does not make you hungry, it is saturated with a variety of protein foods, it is based on the use of white rabbit meat, chicken, turkey, lean fish, eggs, low-fat dairy fat. productsThe protein diet promotes fat burning, not muscle mass. Breakfast, lunch and dinner during this period should not exceed 150-200 g.
It is important! Following a high-protein diet for more than 7 days is fraught with problems with the gastrointestinal tract. Since a person eats only protein, his body receives little fat and carbohydrates. Due to this, the intestines slow down their work. After a week of such a diet, a person may observe constipation, an unpleasant odor from the oral cavity, pain in the kidneys. Those people who have chronic diseases of the gastrointestinal tract and genitourinary system should refuse such experiments on their health.
During the protein diet period, physical activity should not be forgotten, as they help speed up metabolism, and also help burn calories faster.
"hungry" diet
A "hungry" diet is a type of diet that consists of a sharp decrease in the caloric content of the food consumed. Everyone urgently wants to lose weight, but not everyone thinks about the consequences of such a hungry "riot". The nutrition system of this diet is that the total number of calories consumed at breakfast, lunch and light dinner should not exceed 800-1200 kcal. At the same time, for a healthy diet, an adult needs to consume up to 2000-2500 kcal per day.
In order to effectively lose weight in a week on this diet, you need to exclude from the diet:
- flour products,
- confectionery and sweets,
- Carbonated water,
- pasta,
- round polished rice,
- Dad,
- sauces and mayonnaise
- sausages and smoked meats,
- Pork,
- canned food,
- bananas, grapes, pears, plums,
- alcoholic drinks,
- fast food products,
- fatty dairy products.
Looking at this list, a person who is losing weight will ask himself: "What should I eat to lose weight? ". On the "hungry" diet, it is permissible to use:
- fresh vegetables,
- sugar free fruits and berries,
- oatmeal,
- lean fish,
- White meat,
- fat-free yogurt, kefir, cottage cheese,
- freshly squeezed juices.
For breakfast, you can eat fruits with oatmeal, for lunch - stew or boiled meat with vegetables. A week of dieting will help lower the numbers on the scale, but the game is not always worth it. The results obtained are difficult to correct, often after such a diet a person gains even more weight. Likewise, one of the main criteria to lose weight at home is to consider sufficient fluid intake. Nutritionists recommend drinking 1. 5 to 2 liters of pure still water a day. At the same time, most of the volume of water should be drunk before the night.
Practical advice. The volume of main dishes with a "hungry" diet does not exceed 150-200 g. During the day it is recommended to eat fractionally, but frequently.
Breakfast "hungry" diet consists of eating oatmeal with fruit or a spoonful of honey. For a snack, you can bake an apple, without sugar and without honey. For lunch, it is advisable to cook a light vegetable soup and a piece of boiled meat. A dinner can be decorated with a vegetable or fruit salad. 2 hours before bedtime, if you feel a strong feeling of hunger, you can have a glass of low-fat yogurt.
mono-diets
The mono diet is one of the most popular methods to lose weight quickly. To quickly lose weight at home by 5 kg per week with the help of a mono-diet, you need a lot of patience. Also, not everyone thinks about the consequences. A monotonous, low-calorie diet throughout the week contributes to the burning of not only fat, but also muscle mass. Monodiet belongs to the group of the strictest weight loss methods, since it is allowed to consume 1-2 products per week of such nutrition.
The most popular products of such a diet are:
- fat-free kefir and apples,
- boiled buckwheat and kefir,
- fruits and vegetables,
- low-fat kefir and milk,
- sea food,
- oatmeal and kefir.
During this diet, the systematic use of clean water should not be forgotten. When the body doesn't get enough calories, vitamins, and trace elements, it must have enough fluid. The acceptable standard for drinking water is 1. 5 to 2 liters per day. Do not include tea or juice in this volume.
It is important! Only those who do not have problems with the gastrointestinal tract, cardiovascular system, circulatory system, kidneys and liver can afford a monodiet. People suffering from diabetes, gastritis, stomach ulcers are strictly prohibited from conducting such experiments on their bodies.
So that the fallen kilograms do not easily return, it is necessary to properly exit the diet. On the first day after the diet, you can not eat from the belly, since the body will instantly convert the received calories into fat. A weekly diet is a long-term stress on the body, which will not have the most favorable effect on health. In the first 2-3 days after the diet, you can include in your diet vegetable salad and an apple baked with honey, boiled chicken breast or vegetable soup.
expert opinion
For proper weight loss, you need to understand that losing 5 kilograms per week for the body is abnormal and even dangerous in some cases. Subject to the principles of proper nutrition, a person should lose 3-5 kilograms of fat mass in a month.
It is possible to lose a lot of mass in a short period of time, either with a large starting weight (90 kg or more), or with a strict dietary restriction / starvation, combined with intense and exhausting workouts.
Protein nutrition can give a visible result, but it must be "diluted" as follows:
- drink plenty of fluids to prevent constipation and stone formation;
- eat foods rich in fiber, with a minimum of carbohydrates (several varieties of bran, cabbage, legumes, zucchini and cucumbers);
- drink vitamin supplements (for your appointment it is better to undergo a full examination by a doctor).
Fasting should also be carried out wisely, without fanaticism, that is, the decrease in daily caloric content should be smooth, otherwise breakdowns and jams cannot be avoided. Normally, the number of calories consumed per day should be reduced according to the following scheme: 2000-1800-1600-1400-1200-1000-1000 . . .
celebrity diets
Now let's see how to lose weight by 5 kg in a week with the help of proven star diets. Each representative of the fair sex of mankind wants to look attractive not only for her man, but also for herself. The arsenal of known diets was supplemented by methods of losing weight Angelina Jolie, Sophia Loren, Victoria Beckham. These celebrities revealed the secrets to lose weight to the whole world, now every woman has the opportunity to know the diet of her idol.
Angelina Jolie Diet
Angelina Jolie's recipe for slimness is that her diet consists exclusively of protein and carbohydrate foods. The menu does not include fats. The star breakfast is fruit and oatmeal. For a snack, she prefers soft cheese with a cracker. Lunch is a protein food, in the form of low-fat fish baked with vegetables. Dinner: baked vegetables with chicken, fruit salad.
Sophia Loren Diet
The real shock to the public was Sophia Loren's diet. The famous actress claims that durum wheat pasta helps her keep fit. The diet lasts 3 days. At the same time, every day she should eat 100-120 g of boiled pasta. As a side dish, you can eat fresh vegetable salads. Be sure to drink a glass of orange juice or eat a fruit salad for breakfast. For afternoon tea, Sophia Loren prefers fat-free cottage cheese with fruit.
victoria beckham diet
Victoria Beckham is a famous fashion designer and mother of four children. Many will envy her slenderness. Victoria's diet is simple and affordable for all women, especially since it lasts only 3 days. The main thing is to eat 4-5 times a day. Breakfast consists of whole grain toast and green tea. The second breakfast is a salad of apples, orange and kiwi. Lunch: Stewed chicken breast with tomatoes, celery and carrots. Dinner - vegetable salad with shrimp. On the last day, she should drink only water and grapefruit juice. Such a drink allows you to speed up the metabolic process, removes toxins from the body.
The singer's diet
The diet refers to rigid diets, because the total number of calories per day should not exceed 500 kcal. This method of losing weight is designed for a maximum of 3-5 days. For breakfast she prefers 200 ml of kombucha drink, fruit and oatmeal. Lunch: Celery soup without salt or fat, which is prepared with tomatoes, celery root, bell pepper, Chinese cabbage and ginger. Breakfast and lunch should represent 70% of the total daily diet. Dinner consists of a fruit salad or a baked apple with honey.
Physical exercise
If you do not know how to lose weight in a week without diets, then sports and an active lifestyle will come to the rescue. The main rule of a slim body is the absence of excess calories. All foods give us energy that we must exhaust. Therefore, healthy eating and regular exercise are the right path to beauty and a slim body.
It is important! Not only adults, but also children should give up diets for the benefit of their health. Teenagers require special attention. It is extremely important for a teen to get enough protein, fat, and carbohydrates in her diet as her body is in a phase of physical change and growth. If the child is overweight, it is necessary to lose it only with the help of physical activity and a balanced diet.
To lose 5 kilograms in a week without dieting, you need to spend up to 2 hours a day in the gym. Also, you need to adjust your diet. Must not include:
- bakery products,
- sweet,
- salty and fried foods,
- smoked meats,
- soda,
- fast food.
Physical activity should consist of strength and cardio exercises. The load on the heart muscle allows calories to burn faster.
If a person wants to lose five kg in a week without dieting, he needs to exercise regularly:
- run short and long distances
- jump the rope,
- ride a bike or skate
- swimming
- aerobics or fitness.
We must not forget about strength exercises, which consist of lifting the bar, dumbbells, push-ups, squats with weights.
Important! For 1 hour of physical activity, you need to drink at least 0. 5 liters of pure water. A sufficient amount of fluid in the body will allow fat to burn faster and be excreted in the form of sweat.
Go to the bath or sauna
There is an opinion that visiting a bath not only has a positive effect on the appearance of a person, but also improves metabolism. After a bath, a person can supposedly lose up to 2 kg of excess weight. This has its own truth, but it is worth understanding that it is not fat that is lost in the bathroom, but liquid.
Bathing is contraindicated for those who have problems with the heart, blood vessels and kidneys. Do not expose your health to such experiments. However, if a person decided to go to the sauna or bath during the diet period, then he needs to know some rules:
- tedious to give up alcohol, fatty, salty and smoked foods,
- to lose weight, while in the steam room you need to drink enough plain water,
- on the head there should be a headdress,
- if there is a slight dizziness, weakness or headache, you should immediately leave the bath.
To lose weight, some sports trainers recommend exercising after bathing. Relaxed muscles should be toned with low-frequency aerobic exercise. Such training allows you to include muscle and excess fat in the process of work. But do not forget about the sufficient consumption of plain water without gas. Regular restoration of the body's water balance contributes to the rapid burning of calories. Reviews of those who have lost weight using this method are shocking, since in a month of such training it is possible to lose up to 4-5 kg.
Therefore, nutritionists recommend adjusting the diet, speeding up the metabolic process through physical activity, drinking enough fluids and not forgetting about healthy sleep. Only an integrated approach to losing weight will give a noticeable result, and testing your body on strict diets is highly undesirable!
Reviews of those who have lost weight
- Female, 33 years old: "I really liked the protein and vegetable menu. I always liked vegetables, and chicken too. And the baked brisket in general is chic! In what other diet can you find such a variety of dishes? On the contrary, almost the only lettuce leaf to be shredded for a week. At the beginning of the diet, the weight was 74 kg, after a week 71, after another week 68. So far, the results are only encouraging The only thing that is difficult is to get used to drinking clean water, well I don't like it somehow, and then I got used to it in two weeks, sometimes I even surprise myself thinking that I want to drink, that it was not at all before.
- Girl, 20: "I clung to this diet like a drowning man to a straw. I thought it was that, the latter. It's not going to help, it means it's not destiny, I won't try any more. But the fact that everything came back. The kilograms themselves came and brought a couple more. But what a miracle! My 6 kg left. They left and are not in a hurry to return! Not only was it comfortable to sit on this diet, but also the result is maintained. Thank you , who developed it. I will follow and monitor it regularly the rest of the time. I hope to remain the same sweet for the rest of my life. "
- Woman, 45 years old: "All those who say that you cannot lose five kilos in a week are wrong, and I am an example of that, is that the starting weight for this should be like mine (104 kg). I went on a diet and actually lost 5. 5 kg in a week. Then I took a break and repeated the "feat". Now that I weigh 81 kg, dieting has become a habit from time to time. But the weight is already losing not a kilo per day, as before, but a gram 400-600 each. And this is normal. The lower the initial weight, the better for the body is the gradual weight loss. Otherwise, the skin will sink into folds. . And I want to become a slender woman, not a sharpei. "