How to lose 7 kg in a week? This question is quite common, because sometimes you need to return a form in just a few weeks. To solve the problem of excess weight is often necessary with the help of diets. Each diet has its own characteristics and subtleties, but there are equally general rules that are suitable for the weight loss phase.
Losing 1 kg literally every day is quite difficult, so only those who do not have problems with the cardiovascular system, gastrointestinal tract, liver, kidneys and do not have chronic diseases can decide on such a diet. so. Sudden weight loss can adversely affect the work of the entire organ. A person may experience general weakness, irritability, nausea, headaches, etc. . . Therefore, before going on a strict diet, you need to understand the seriousness of your decision. The ideal option would be a preliminary visit to a general practitioner or dietitian. If there are underlying or chronic diseases, during weight loss they may become worse.
If you have no health problems, then losing excess weight is not only possible but also necessary. To do this, you need to choose the optimal and most suitable diet for you. You need to choose based on your culinary preferences. Meaning, if you don't like dairy products, then you shouldn't stop at a protein diet or a mono diet with kefir. These food choices can only cause depression for a few days, which will lead to more weight gain.
General rules for weight loss on the diet
Rule #1. We drink water!
Whatever diet you choose, don't forget to drink enough water. You need to drink water throughout the day in small sips. If during the diet you will play sports, during the exercise you need to increase your water intake. For example, if the training session lasts 1 hour, then during this time you need to drink at least 0. 5-1 liter of water. With physical activity, the flow of fluid out of the body increases, so the volume used must be replenished. Dehydration can make you feel dizzy, nauseous, and weak.
Only filtered and purified water is allowed. You should not give preference to carbonated water, it only stimulates appetite and promotes the accumulation of fat cells due to the presence of carbon dioxide. In addition, soda leaches calcium from teeth and bones.
It is better to drink filtered or boiled water. You need to drink at least 1. 5 liters of water per day. Calculating how much water you need to drink each day is very simple. To do this, multiply your weight in kilograms by 0. 03. This factor was not chosen by accident, only 30 ml of water per 1 kg of the human body. In order for the cells in the body not to lack fluid, it must be replenished in time during the day. In addition, water helps speed up metabolism. It also promotes the breakdown of fats in tissues.
It should be noted that before 4pm, you need to drink ¾ of your total water intake for the whole day. Before going to bed, you can also drink a glass of water, as it helps to thin the blood.
Every morning, you should start with 200 ml of warm water with lemon juice and a piece of ginger. This morning drink will help you quickly refresh and get back to work. In addition, during the diet period, the body is deficient in vitamins and minerals, so they need to be supplemented with fresh fruits and vegetables. Lemon juice will help increase the amount of vitamin C in the body, and ginger will fight excess weight with the help of organic acids and antioxidants.
In a strict diet, drinking water must be regular and mandatory. At first, you may not want to drink, but you need to force yourself and get used to drinking water. Over time, your body will get used to this mode and you will feel much more comfortable and at ease. It is not worth stopping water consumption in such quantities even at the end of the diet. Drinking water is the main rule for weight loss.
Rule #2. Add vitamins to your diet
Because the diet during the diet is quite frugal, it is necessary to supplement with vitamins and trace elements. It is better to choose vitamin complexes together with a nutritionist. He should prescribe the right vitamins for you. Therefore, it is better to have a physical examination with your doctor.
On the contrary, when taking vitamins, a person feels unwell or weak. This is because the amount of some vitamins in the body is already sufficient, and due to taking the drug, their amount exceeds the norm.
To prevent such a situation, depending on your diet, you need to add green vegetables, herbs and fresh fruits to your diet. Vitamin supplements are a must. You can also increase your vitamin intake with the help of a vitamin and oxygen cocktail.
Rule #3. We eat often, but in small portions
To make it easier for the stomach to digest food, eat in moderation. Portion sizes should be small, especially if choosing a protein or Kremlin-style diet. The entire amount of food to be distributed must be divided into equal proportions so that it can be eaten every 2 - 3 hours.
At the same time, it is better to eat fruit in the first half of the day, and protein-rich foods in the second half. ¾ of the total servings should be fresh vegetables and fruits.
Rule #4. Forget fried food!
During the diet period, it is very important to reduce the consumption of fried foods, so you are better off steaming, stewing in your juice, baking in the oven, baking or foil. The less heat the product requires, the more vitamins it retains.
Rule #5. Reduce your salt intake!
If you want to lose 7 kg in a week, then you need to try to reduce your salt intake. Salt has the ability to retain fluid in the body, so it will be difficult for you to lose extra pounds.
During the diet, it is better to completely exclude salt from the menu. It can also be replaced with fresh herbs, spices, salt-free seasonings, sauces and marinades, herbs, etc. The main thing is to choose the right ingredients for the dishes. For example, sauces made with lemon juice, mustard, and dried herbs are great for marinating meats. To grill fish, it is better to take natural yogurt and mix it with lemon juice, a sprig of rosemary and thyme. Add sweets, for example, spices like cardamom, vanilla, and cinnamon are suitable for cheese casseroles. To make the taste of casseroles more tender, they can be seasoned with sour cream sauce. To do this, it is best to buy sour cream with a minimum percentage of fat content.
Instead of sunflower oil, olive oil can be added to dishes and marinades. This oil helps to reduce fat cells. You can also use balsamic vinegar, citrus juices, natural fat-free yogurt, flaxseeds, sesame seeds, and more. v. for salad dressing.
Rule #6. Let's Start Metabolism!
In order for excess weight to disappear faster, you need to establish a daily routine that is as clear as possible. To do this, every day must eat, go to bed and play sports at the same time. Hot spices and seasonings will also help speed up the metabolism.
These foods help with digestion, so the food doesn't stay in the body for long. Such spices will help accelerate the breakdown of fats: ginger, red pepper, chili pepper. Scientists have found that grapefruit fights excess weight perfectly. It is recommended to drink a glass of grapefruit juice at least once a day so that excess fat is not deposited as cellulite. From vegetables, celery accelerates metabolism and perfectly fights excess weight.
Rule #7. You can eat after 6pm
During a strict diet, you can eat at any time, as soon as the feeling of hunger appears. But the last meal should not be later than 2-3 hours before bedtime. It is best to make a dinner as low in calories as possible. During the diet phase, this can be an apple or a salad.
Psychological hunger should not be confused with physical hunger. The concept of "psychological" hunger refers to the feeling when you just want to eat something, despite the fact that the previous last meal was 30-50 minutes. When you just want to eat something, it's better to drink a glass of water. Of course, we're not talking about standard snacks that should be included in the day.
"Physical" hunger occurs due to a calorie deficit. During the fasting phase, many people feel hungry, although this feeling should not be present during this phase. The appearance of hunger is the first sign that you have chosen the wrong diet or have reduced your tolerable food intake too much.
Rule #8. Don't forget physical activity!
Don't forget an active lifestyle. The more we move, the faster the metabolism in organs and systems happens. Even with the most strict diets, it is necessary to spend 20 - 30 minutes for sports every day.
It can be a simple exercise or a comprehensive exercise. It's best to pay attention to cardio exercises, designed to combat excess weight. These could be: jumping rope, hula hoop, running, cycling, active dancing, swimming, playing basketball, volleyball, etc. v.
protein diet for a week
This diet is designed to lose 5-7 kg per week. It is often used by stars of show business. Unlike other methods, during this period there is practically no feeling of hunger. But this diet has one significant drawback - the lack of carbohydrates and fats in the diet. The long-term absence of these elements can cause hair loss and discoloration, peeling of nail plates, and increased dryness of the skin. In order not to encounter such dietary deficiencies, you need to take a multivitamin supplement, which includes organic acids and fat-soluble vitamins.
The protein diet is one of the most varied in terms of product selection. In addition, this diet has no restrictions on the amount of food consumed. Can eat exactly the amount that the body requires. This type of diet can be considered some of the most effective, as the results obtained last for a very long time. After leaving this diet, there will be no sudden return of excess weight.
To minimize the harmful effects of this diet on the body, you need to consume fresh vegetables and fruits. They contain a lot of fiber, vitamins, amino acids and trace elements.
For women, you need to remember that during the protein diet period, you must not reduce your calorie intake to less than 1300 kcal per day. This is the minimum that every woman should have. For men, this figure is quite higher - 1800 kcal.
It is important to note that you can sit on a protein diet for no more than 1 week. If you eat a protein food for a long time, you can develop kidney swelling, stones and sand in the kidney.
What do we eat on a protein diet?
The arsenal of products that are included in this phase of this diet is quite wide and varied. So dishes can be made for every taste.
During the protein diet, it is allowed to use:
- white meat (rabbit, chicken, turkey),
- veal and beef,
- viscera,
- Seafood,
- ocean and sea fish,
- low-fat fermented dairy products (cheese, yogurt, curd, sourdough, kefir, cheese tofu),
- cereals (except semolina),
- whole grain bread (no more than 2 slices per day),
- fresh vegetables (assorted cabbages, cucumbers, zucchini, tomatoes, celery),
- green apple,
- sour berries,
- citrus,
- nuts and seeds,
- unsweetened tea and coffee.
During this phase, you are only allowed to eat 30 g of fat per day. It is better to use vegetable oils, such as olive, flax or sesame.
Menu of the week
Monday
- Breakfast - toast with two slices of chicken and tomato, herbal tea
- Monday breakfast - 1 apple
- Lunch - buckwheat soup
- Snack - fresh cheese with fruit
- Dinner - vegetable salad, a glass of kefir
Tuesday
- Breakfast - mixed fruit, a glass of yogurt
- Monday breakfast - chicken salad with tofu and vegetables, seasoning with soy sauce
- Lunch - boiled chicken breast, vegetable salad, 1 slice of bread
- Snack - cheese casserole
- Dinner - a glass of kefir, 1 apple
Wednesday
- Breakfast - oatmeal with fruit
- Monday breakfast - 1 grapefruit
- Lunch - steamed fish cutlet, buckwheat porridge
- Snack - 1 glass of yogurt
- Dinner - fruit salad, 1 glass of kefir
Thursday
- Breakfast - scrambled eggs, unsweetened coffee
- Monday breakfast - whole grain toast with grilled chicken and vegetables
- Lunch - stewed vegetables with boiled chicken
- Snack - herbal tea, 1 apple
- Dinner - brown rice with spicy boiled turkey, 1 cup of kefir
Friday
- Breakfast - cottage cheese with fruit, green tea
- Monday breakfast - apple and carrot salad
- Lunch - borscht, vegetable salad, 1 steamed cutlet
- Snack - a glass of yogurt,
- Dinner - Grilled perch fillet with vegetables, herbal tea
Saturday
- Breakfast - 2 boiled eggs, vegetable salad
- Monday breakfast - fruit
- Lunch - grilled chicken with vegetables, oatmeal
- Snack - a glass of sourdough, 1 slice of whole grain bread
- Dinner - beef stew with vegetables, tea
Sunday
- Breakfast - oatmeal with kefir
- Monday breakfast - 1 apple
- Lunch - stewed chicken liver with tomatoes and bell peppers, buckwheat porridge
- Snack - fresh cheese with berries
- Dinner - 1 glass of kefir, steamed fish
Protein diets are a reliable way to lose excess weight in the shortest possible time. The main thing is to follow the indicated tips and recommendations. When your health deteriorates a little, stop the diet and consult a doctor
Comment
- "The weight has tormented me for a long time, maybe for 10 years I have endured all the 'attractions' about my appearance. I had a big belly, sides and thick thighs. Allall of these "helped" me get a bunch of complexes that i've struggled with for a very long time. The protein diet helped me break myself. With her help, i started to lose 5 kg per week i did this diet for 2 weeks then i took 2-3 months off for a year i did the diet with and without the dietlike that, I lost 25 kg of excess weight. The main task was to save the results. But I was really surprised, persisted and as a result I switched to a healthy diet. Now Itry to maintain the normal weight, do not eat fried food, sweets. . Now I replace sweets and cookies with marshmallows, dark chocolate (no more than 2 slices), oatmeal cookies. I make my own oat cookies, no added sugar and flourt. I simply grinded oatmeal, added 1 egg, vanilla sugar and dried fruit.
I consider the protein diet to be one of the best ways to fight fat. The main thing is not to "go too far" and give your body the opportunity to function in a normal, diet-free regime. You need to preserve and promote your health by all means. " - "I was faced with the concept of 'dieting' in my college years, when I started to gain weight rapidly. Due to malnutrition, with a height of 1m65, at the end of my first year of school, I started to lose weight. my head weighed 80 kg. This situation did not suit me at all and I decided to lose weight. At first, I lost weight by dieting with buckwheat, because at that time I did not have money to buy some expensive products. The result of my efforts is - minus 5 kg, but this is not enough for me. When I go home in the summer, it becomes easier to deal with excess weight because there are so many. products at home. I sat on the Kremlin diet, at the time it was very popular. In a week I was able to lose up to 7 kg. The whole point of that diet is thateat only proteinact improperly, that Ican seriously damage your health. But, perhaps, that period in my life was necessary for me. Now I strictly monitor what I eat.
- "I need to lose 10 kg before I fly to Turkey for a vacation. I set this goal for myself a month before the vacation. At first, I tried to diet with buckwheat and kefir. Honestly, feelingthe feeling of hunger doesn't let me go even though I eat this boiled buckwheat 5 times a day Maybe that's not my way to lose weight My friend recommended me to go on the Dukan diet I love this method for youcan eat different types of protein foods The main problem was finding the oat bran I had to order them online, but it was so worth it I won as a result I went on the regimenthe Dukan diet for about 2 weeks, but somehow I didn't feel it. I didn't experience terrible hunger during this period, so this diet is mine. Now, when it comes to weight. the excess started to come to me, I use this particular method of weight loss. Sitting and starving myself is not for me. Also, during the buckwheat and kefir diet, I rIt's easy to go out because you want to eat normally. It's hard for me without chocolate. Even on the mono diet I was very nervous and angry, while on the Dukan diet I felt normal and calm. The main thing is to find out your diet, which will be effective and affordable. "