In today's world, most people struggle every day with excess weight, which not only spoils life, but causes complexes and self-doubt in a person. Women, of course, are more familiar with this problem, but the stronger sex of humanity also know the problem of obesity firsthand.
In order to get a quick result in a week, people start stuffing themselves with diet pills, torment themselves with hunger strikes and diets. Such methods lead to sharp weight loss, but a few days after the diet the fat returns, with good "bonuses" in the form of: abdominal pain, slow metabolism, intestinal problems, hormonal changes, etc. How can you in a week at home withlose 5 kg on 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, combined with regular exercise, after 7 days become a tangibleresult can lead.
Diet choices 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 monodiet, a protein diet without carbohydrates.
protein food
A protein diet will help to lose weight urgently and not gain extra pounds after a diet. This nutritional system has caught on among dieters because it won't starve you, saturates you with a variety of protein foods, and is based on the use of white rabbit meat, chicken, turkey, lean fish, eggs, and low-fat dairy products. Protein diet promotes fat burning, not muscle mass. Breakfast, lunch and dinner during this period should not be more than 150-200g.
It is important! Sitting on a protein diet for more than 7 days is fraught with problems in the gastrointestinal tract. Since a person eats only proteins, his body receives little fat and carbohydrates. Because of this, the intestines slow down their work. After a week of such a diet, a person can observe constipation, an unpleasant odor from the oral cavity, pain in the kidneys. People with chronic diseases of the gastrointestinal tract and genitourinary system should refuse such experiments on their health.
During the protein diet, one should not forget about physical activity, as it speeds up metabolism, and also helps to burn calories faster.
"hungry" diet
A "hungry" diet is a type of diet consisting in a sharp reduction in the calorie content of the food eaten. Everyone urgently wants to lose weight, but not everyone thinks about the consequences of such a hungry "riot". The nutritional system for this diet provides that the total number of calories consumed at breakfast, lunch and light dinners should not exceed 800-1200 kcalAt 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 candy,
- sparkling water,
- Pasta,
- round polished rice,
- Potato,
- sauces and mayonnaise
- sausages and smoked meat,
- Pork meat,
- 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 themselves, "What should I eat to lose weight? ". In the "hungry" diet it is permissible to use:
- fresh vegetables,
- unsweetened fruits and berries,
- Oatmeal,
- lean fish,
- White meat,
- fat-free yogurt, kefir, cottage cheese,
- freshly squeezed juices.
For breakfast you can eat fruit with oatmeal, for lunch stew or boiled meat with vegetables. A week of dieting helps bring the numbers on the scale down, but the game isn't always worth the candle. The results obtained are difficult to fix, often after such a diet a person gains even more weight. Adequate fluid intake is also one of the main criteria for losing weight at home. Nutritionists recommend drinking 1. 5 to 2 liters of pure non-carbonated water daily. At the same time, most of the volume of water should be drunk before the evening.
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 often.
Breakfast "starvation" diet is to take oatmeal with fruit or a spoonful of honey. For a snack, you can bake an apple without sugar and 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 sense of hunger, you can drink a glass of low-fat yogurt.
mono diets
The mono diet is one of the most popular fast weight loss methods. It takes a lot of patience to quickly lose 5 kg a week at home using a mono diet. Besides, not everyone thinks about the consequences. A monotonous and low-calorie diet throughout the week not only contributes to burning fat, but also to burning muscle. The mono diet belongs to the group of the strictest weight loss methods, since it is allowed to consume 1-2 products of this diet per week.
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,
- Seafood,
- Oatmeal and kefir.
During this diet, one should not forget about the systematic use of clean water. If the body does not get enough calories, vitamins and trace elements, it must drink enough liquid. The acceptable norm for drinking water is 1. 5-2 liters per day. Do not add tea or juice to this volume.
It is important! Only those who have no problems with the gastrointestinal tract, cardiovascular system, circulatory system, kidneys and liver can afford a mono-diet. It is strictly forbidden for people suffering from diabetes, gastritis or stomach ulcers to conduct such experiments on their bodies.
In order for slightly falling kilograms not to return, it is necessary to finish the diet correctly. On the first day after the diet, you should not eat from your stomach, as the calories you eat are immediately converted into fat by the body. A weekly diet is a long-term burden on the body, which will not have the best impact on health. In the first 2-3 days after the diet, you can include in your diet vegetable salad and a baked apple with honey, boiled chicken breast or vegetable soup.
expert opinion
For proper weight loss, you need to understand that losing 5 kilograms per week is abnormal for the body, and in some cases even dangerous. Subject to the principles of proper nutrition, a person should lose 3-5 kilograms of fat mass in a month.
Losing a lot of mass in a short period of time is possible with either a huge starting weight (90kg or more) or severe dietary restriction/starvation combined with intense, strenuous exercise sessions.
Protein nutrition can provide a visible result, but it needs to be "diluted" as follows:
- drink plenty of fluids to prevent constipation and stone formation;
- eat high-fiber foods with a minimum of carbohydrates (various types of bran, cabbage, legumes, zucchini and cucumbers);
- Drink vitamin supplements (for your appointment, it is best to undergo a comprehensive examination by a doctor).
Also, fasting should be done wisely – without fanaticism, that is, the decrease in daily calorie content should be smooth, otherwise breakdowns and traffic jams are inevitable. Usually, 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 look at how you can lose 5 kg in a week with the help of proven star diets. Every representative of the fair sex of humanity wants to look attractive not only for her man, but also for herself. The arsenal of well-known diets was replenished with methods of losing weight from Angelina Jolie, Sophia Loren, Victoria Beckham. These celebrities revealed the secrets of losing weight to the whole world, now every woman has the opportunity to find out her idol's diet.
Angelina Jolie's diet
Angelina Jolie's recipe for slimness is that her diet consists entirely of protein and carbohydrate foods. The menu contains no fats. The star's breakfast consists of fruit and oatmeal. As a snack, she prefers soft cheese with crackers. Lunch is a protein food in the form of baked low-fat fish with vegetables. Dinner - baked vegetables with chicken, fruit salad.
Diet by Sophia Loren
The real shock to the public was Sophia Loren's diet. The famous actress claims that durum wheat pasta helps her stay in shape. The diet lasts 3 days. At the same time, you need to eat 100-120 g of cooked pasta every day. As a side dish, you can eat salads made from fresh vegetables. Be sure to drink a glass of orange juice or eat a fruit salad for breakfast. For an afternoon snack, Sophia Loren prefers fat-free cottage cheese with fruit.
Diet by Victoria Beckham
Victoria Beckham is a famous fashion designer and mother of four. Many will envy her slimness. Victoria's diet is simple and affordable for every woman, especially since it lasts only 3 days. The main thing is to eat 4-5 times a day. Breakfast consists of wholegrain toast and green tea. The second breakfast is a salad of apples, oranges and kiwi. Lunch - Braised chicken breast with tomatoes, celery and carrots. Dinner - vegetable salad with shrimp. On the last day you only need to drink plain water and grapefruit juice. Such a drink allows you to speed up metabolism and remove toxins from the body.
The singer's diet
The diet refers to rigid diets, since the total amount 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 200ml kombucha drink, fruit and oatmeal. Lunch - celery soup without salt and fat, which is prepared from tomatoes, celery root, pepper, Chinese cabbage and ginger. Breakfast and lunch should make up 70% of the total daily diet. Dinner consists of a fruit salad or a baked apple with honey.
Physical activity
If you do not know how to lose weight in a week without dieting, then sports and an active lifestyle will come to the rescue. The main rule of a slim body is the absence of a calorie surplus. All foods give us energy that we need to use up. A healthy diet and regular exercise are therefore the right path to beauty and a slim body.
It is important! Not only adults, but also children should avoid dieting for the sake of their health. Young people need special attention. It is extremely important for a teenager to get enough protein, fats and carbohydrates in their diet as their body is in a period of physical change and growth. If the child is overweight, then it only needs to be eliminated through 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. It should not contain:
- bakery products,
- Sweets,
- salty and fried foods,
- smoked meat,
- Lemonade,
- Fast food.
Physical activity should consist of both strength and cardio exercises. The stress on the heart muscle allows calories to be burned faster.
If a person wants to lose five kilos in a week without dieting, then he needs to exercise regularly:
- walk short and long distances
- jump rope,
- cycling or inline skating
- to bathe
- aerobics or fitness.
We must not forget about strength exercises, which consist in lifting barbells, dumbbells, push-ups and 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 allows fat to be burned faster and excreted in the form of sweat.
Go to the bathroom 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 reportedly 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 bath, but liquid.
The bath is contraindicated for people with heart, blood vessel and kidney problems. Do not expose your health to such experiments. If a person still decided to go to the sauna or bath during the diet, then he needs to know a few rules:
- hard to give up alcohol, greasy, salty and smoked foods,
- to lose weight, while in the steam room you need to drink enough pure water,
- there must be a hat on the head,
- If you feel dizzy, weak or have a headache, you should leave the pool immediately.
To lose weight, some sports trainers recommend exercising after the bath. Relaxed muscles need to be exercised with low-frequency aerobic exercise. Such training allows you to include muscle work and excess fat in the process. However, do not forget about the sufficient consumption of plain non-carbonated water. Regular restoration of the body's water balance contributes to rapid calorie burning. The reviews of those who lost weight using this method are shocking, because 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 metabolism 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 with strict diets is highly undesirable!
Reviews of those who have lost weight
- Woman, 33 years old: "I really liked the protein and vegetable menu. I've always loved vegetables, chicken too. And the baked breast is generally chic! In which other diet can you find such a variety of dishes? On the contrary, Almost the only lettuce leaf to shred for a week. At the beginning of the diet, the weight was 74 kg, after a week it was 71, after another week it was 68. So far the results are only encouraging. The only thing that is difficult, getting used to drinking clean water, well, I kind of don't like it, and then in two weeks I got used to it, sometimes I even catch myself thinking that I want to drink, what was beforenot.
- Girl, 20 years old: "I clung to this diet like a drowning man to a straw. I thought that was it, this last one. It won't help, it means it's not destiny, I won't anymoretrying. but in the fact that everything came back. Kilograms themselves came and brought a bunch of others. But what a miracle! My 6 kg left. They left and are in no hurry to return! It was not only convenient, sitting on this diet but also holding the result. Thanks, to whoever developed it. I'll be sticking to it regularly and checking the rest of the time. I hope to stay the same candy for the rest of my life. "
- Female, 45: "Anyone who says you can't lose 10 pounds in a week is wrong. And I'm an example of that. It's just that the starting weight for that should be like me (104 kg). I went on a diet and really shed 11 pounds in a week. Then I took a break and repeated the "feat. "Now that I weigh 81 kg it has become a habit to go on a diet now and then. But the weight is already not losing one kilo per day, as before, but one gram at a time, from 400 to 600. And this is normal. The lower the starting weight, the better it is for the body to lose weight gradually, otherwise the skin will sag. And I want to become a slim woman, not a Sharpei. "