How to lose 7 kg in a week? This question is very popular because sometimes you have to return the form within a few weeks. To solve the problem of overweight, the help of diets is often necessary. Each of the diets has its own specifics and subtleties, but there are also general rules that are equally suitable for the period of weight loss.
It is quite difficult to lose literally 1 kg per day, so only those who do not have problems with the work of the cardiovascular system, gastrointestinal tract, liver and kidneys can decide on such a dietand do not suffer from chronic diseases. Sudden weight loss can adversely affect the work of the whole organism. A person may experience general weakness, malaise, nausea, headache, etc. Therefore, before embarking on a strict diet, you need to understand the seriousness of your decision. A preliminary visit to a family doctor or nutritionist would be ideal. If there are hidden or chronic diseases, they can get worse during weight loss.
If you do not have any health problems, then losing excess weight is not only possible, but necessary. To do this, you need to choose for yourself the optimal type of nutrition that suits you best. You must make your choice based on your gastronomic preferences. That said, if you don't like dairy, you shouldn't stop on a protein diet or a mono-diet with kefir. These diet options can only cause a breakdown in a matter of days, leading to even more weight gain.
General rules for losing weight during the diet
Rule number 1. We drink water!
Whatever diet you choose, don't forget to drink plenty of plain water. You need to drink water in small sips throughout the day. If you play sports during the diet, then at the time of training you need to increase drinking water. For example, if a workout lasts 1 hour, then during this time you need to drink at least 0. 5-1 liter of water. During physical activity, the outflow of fluid from the body increases, so the volume that has been consumed must be replenished. Dehydration can make you feel dizzy, nauseous, and weak.
It is permissible to drink only pure and purified water. You should not give preference to carbonated water, it only stimulates the appetite and promotes the accumulation of fat cells due to the presence of carbon dioxide. In addition, soda dissolves calcium from teeth and bones.
It is better to drink filtered or boiled water. You must drink at least 1. 5 liters of water per day. Calculating the individual amount of water you need to drink per day is very simple. To do this, multiply your weight in kilograms by 0. 03. This coefficient was not chosen at random, just 30 ml of water per 1 kg of the human body. So that the cells in the body do not suffer from a lack of fluids, they must be replenished in good time throughout the day. In addition, water helps to speed up metabolism. It also promotes the breakdown of fats in tissues.
It is worth noting that before 4 p. m. you must drink ¾ of the total amount of water that was allotted for the whole day. You can also drink a glass of water before bed, as it helps thin the blood.
Every morning it is advisable to start with 200ml of warm water with lemon juice and a piece of ginger. This morning drink will help you quickly cheer up and get back to work. In addition, during the diet, the body suffers from a lack of vitamins and minerals, so they have to be replenished with fresh fruits and vegetables. Lemon juice helps increase the amount of vitamin C in the body, and ginger fights excess weight with the help of organic acids and antioxidants.
During a strict diet, water intake should be regular and mandatory. You may not want to drink at first, but you have to force yourself and get used to drinking water. Over time, your body will get used to this treatment and you will feel much better and lighter. It is not worth stopping water consumption in such a quantity even after the end of the diet. Drinking water is the main rule for losing weight.
Rule number 2. Add vitamins to your diet
Since the nutrition during the diet is quite meager, it must be replenished with vitamins and trace elements. It is better to choose vitamin complexes together with a nutritionist. He should prescribe you the right vitamins for you. Therefore, it is better to first undergo a general examination of the body at a doctor.
It happens that when taking vitamins, a person, on the contrary, feels uncomfortable or weak. This is due to the fact that the amount of some vitamins in the body was sufficient, and their amount exceeded the norm due to taking pills.
To prevent such a situation, you need to add fresh vegetables, herbs and fruits to your diet depending on your diet. Vitamin intake is a must. You can also increase the amount of vitamins with the help of vitamin and oxygen cocktails.
Rule number 3. We eat often, but in small portions
In order for the stomach to digest food better, it should be taken in moderation. Portion sizes should be small, especially when choosing a protein or Kremlin diet. The total amount of food allotted must be divided equally to allow for eating 2-3 hours apart during the day.
At the same time, it is better to eat fruit in the first half of the day, and protein foods in the second half. ¾ of the total diet should consist of fresh vegetables and fruits.
Rule number 4. Forget about fried foods!
During the diet period, it is very important to reduce the consumption of fried foods, so rather steam, stew in their own juice, bake in the oven, grill or wrap. The less the product undergoes heat treatment, the more vitamins are retained.
Rule number 5. Reduce salt consumption!
If you want to lose 7 kg in a week, you need to make an effort to reduce salt intake. Salt is able to retain fluid in the body, making it harder to shed extra pounds.
During the diet, it is better to eliminate salt from the menu altogether. It may well be replaced with fresh herbs, spices, seasonings without salt, sauces and marinades, aromatic herbs, etc. The main thing is to choose the right ingredients for dishes. For example, a sauce made from lemon juice, mustard and dried herbs is suitable for marinating meat. For baking fish, it is better to take natural yogurt and mix it with lemon juice, a sprig of rosemary and thyme. Add sweets e. g. B. Spices such as cardamom, vanilla, cinnamon are suitable for cottage cheese casserole. To make the taste of casseroles softer, they can be seasoned with sour cream sauce. To do this, it is best to buy sour cream with a minimum fat content.
Instead of sunflower oil, olive oil can be added to dishes and marinades. It is this type of oil that helps reduce fat cells. You can also use balsamic vinegar, citrus juices, plain yogurt without fat, flaxseed, sesame seeds, etc. to flavor salads.
Rule number 6. Let's start the metabolism!
In order for the excess weight to disappear faster, you must set a daily routine that is as clear as possible. Eat, go to bed and exercise at the same time every day. Hot spices and spices also help speed up metabolism.
These foods aid in digestion, so food doesn't stay in the body for long. Such spices accelerate the breakdown of fats: ginger, paprika, chili. Scientists have found that grapefruit perfectly fights with excess weight. A glass of grapefruit juice should be drunk at least once a day to prevent excess fat from being deposited in the form of cellulite. From vegetables, celery perfectly accelerates metabolic processes and fights excess weight.
Rule number 7. You can eat after 6 p. m
During a strict diet, you can eat whenever you feel hungry. But the last meal should be no later than 2-3 hours before bedtime. It is best to prepare a dinner as low in calories as possible. During the diet period, this can be 1 apple or a salad.
Mental hunger should not be confused with physical hunger. The concept of "psychological" hunger refers to the feeling when you just want to eat something, even though the last meal was 30-50 minutes before. If you just want to eat something, it's better to drink a glass of water. Of courselet's not talk about standard snacks that should be during the day.
"Physical" hunger comes from a calorie deficit. While dieting, many feel hungry when they shouldn't feel so during this time. The presence of hunger is the first sign that you've chosen the wrong diet or your intake of acceptable foods is too highhave reduced.
Rule number 8. Do not forget about physical activity!
Don't forget an active lifestyle. The more we move, the faster metabolic processes in organs and systems take place. Even with the strictest diets, it is necessary to exercise 20-30 minutes a day.
It can be either a simple exercise or a full-fledged workout. It is best to pay attention to cardio loads designed to combat obesity. These can be: jumping rope, spinning a hula hoop, running, cycling, active dancing, swimming, basketball, volleyball, etc.
Protein diet for a week
This type of diet is designed to help you lose 5-7 kg per week. It is often used by show business stars. Unlike other methods, during this period there is practically no feeling of hunger. However, this diet has one significant drawback - the absence of carbohydrates and fats in the diet. A prolonged absence of these elements can lead to hair loss and fading, delamination of the nail plates and increased dryness of the skin. In order not to experience such nutritional deficiencies, you need to additionally drink vitamin complexes containing organic acids and fat-soluble vitamins.
The protein diet is one of the most diverse in terms of the choice of products. Also, this diet has no restrictions on the amount of food eaten. It is permissible to eat exactly as much as the body needs. This type of diet can be attributed to a number of the most effective diets, since the result obtained lasts a very long time. After leaving this diet there will be no sudden return of excess weight.
To minimize the harm of this diet to the body, you need to consume fresh vegetables and fruits. They contain a lot of roughage, vitamins, amino acids and trace elements.
For women, you have to keep in mind that you cannot reduce your calorie intake to less than 1300 kcal per day while on a protein diet. This is the minimum every woman should have. In men, this figure is significantly higher - 1800 kcal.
It is worth noting that you cannot sit on a protein diet for more than 1 week. If you eat a protein food for a long time, the kidneys may swell, stones and sand may appear in the kidneys.
What do we eat during the protein diet?
The arsenal of products included in the period of this diet is quite wide and diverse. Thus, dishes for every taste can be prepared.
During the protein diet, it is permissible to use:
- white meat (rabbit, chicken, turkey),
- veal and beef,
- Offal,
- Seafood,
- sea and sea fish,
- low-fat fermented milk products (cottage cheese, yogurt, sour milk, sourdough, kefir, tofu cheese),
- Cereals (except semolina),
- Wholemeal bread (no more than 2 slices per day),
- fresh vegetables (various types of cabbage, cucumbers, zucchini, tomatoes, celery),
- green apples,
- sour berries,
- citrus,
- nuts and seeds,
- Tea and coffee without sugar.
During this time you are only allowed to eat 30 g of fat per day. It is better to use vegetable oils such as olive oil, flaxseed or sesame.
menu for the week
Monday
- Breakfast - toast with two slices of chicken and tomato, herbal tea
- Second breakfast - 1 apple
- Lunch - buckwheat soup
- Snack - cottage cheese with fruit
- Dinner - vegetable salad, a glass of kefir
Tuesday
- Breakfast - fruit mix, a glass of yogurt
- Second Breakfast - Chicken salad with tofu and vegetables seasoned with soy sauce
- Lunch - boiled chicken breast, vegetable salad, 1 slice of bread
- Snack - cottage cheese casserole
- Dinner - a glass of kefir, 1 apple
Wednesday
- Breakfast - oatmeal with fruit
- Second breakfast - 1 grapefruit
- Lunch - steamed fish cutlets, buckwheat porridge
- Snack - 1 glass of yogurt
- Dinner - fruit salad, 1 glass of kefir
Thursday
- Breakfast - scrambled eggs, coffee without sugar
- Second Breakfast - Wholemeal toast with baked chicken and vegetables
- Lunch - vegetable stew with boiled chicken
- Snack - herbal tea, 1 apple
- Dinner - brown rice with spicy boiled turkey, 1 cup kefir
Friday
- Breakfast - cottage cheese mass with fruits, green tea
- Second breakfast - apple and carrot salad
- Lunch - borscht, vegetable salad, 1 stewed cutlet
- Snack - a glass of yogurt,
- Dinner - baked perch fillet with vegetables, herbal tea
Saturday
- Breakfast - 2 boiled eggs, vegetable salad
- Second breakfast - fruit
- Lunch - baked chicken rolls with vegetables, oatmeal
- Snack - a glass of sourdough, 1 slice of whole grain bread
- Dinner - beef goulash with vegetables, tea
Sunday
- Breakfast - oatmeal with kefir
- Second breakfast - 1 apple
- Lunch - stewed chicken livers with tomatoes and peppers, buckwheat porridge
- Snack - cottage cheese with berries
- Dinner - 1 glass of kefir, steamed fish
A protein diet is a reliable way to reduce excess weight in the shortest possible time. The main thing is to follow the given tips and recommendations. At the slightest deterioration in well-being, stop the diet and consult a doctor
reviews
- "Excess weight tormented me for a long time, probably for 10 years I endured all the "charms" of my appearance. I had a big stomach, sides and thick thighs. All this "helped" me to acquire a number of complexes with which Ifought for a very long time. A protein diet has helped me break myself. With her help, I started losing 5 kg a week. I did this diet for 2 weeks. Then I took a 2-3 month break. For a year of such nutrition with and without diets, I managed to lose 25 kg of excess weight. The main task was to save the result. But to my surprise, I persevered and then switched to a healthy diet. Now I try to keep my weight within the norm, don't eat fried and sweet foods. Now I replace candy and cookies with marshmallows, dark chocolate (no more than 2 slices) and oatmeal. I cook oatmeal cookies myself without adding sugar and flour. I just grind oatmeal, add 1 egg, vanilla sugar and dried fruit.
I consider a 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 work in a normal mode without dieting. It is imperative that you maintain and strengthen your health. " - "I had to deal with the concept of 'dieting' even during my college days, when I started to gain weight dramatically. Due to malnutrition, I started weighing 80 kg at the end of the freshman year at a height of 165 cm. This situation made sense at allnot to me and I decided to lose weight. At first I lost weight on a buckwheat diet, because at that time I did not have money to buy some expensive products. The result of my efforts was - minus 5 kg, but it was not enough for me. Coming home in the summer, it became easier to deal with excess weight, since there was an abundance of products at home, I sat down on the Kremlin diet, which was terribly popular at that time, for a week I was able to lose up to 7 kglose weight. The whole point of this diet was to only eat protein foods. Mom helped me in every way she could in my difficult business, so that I didn't have any overgrowth in the summerweight more had. Now, of course, I understand that I acted wrongly, that I could deliberately endanger my health. But probably this phase in my life was necessary for me. Now I'm very careful about what I eat.
- "I had to lose 10 kg before I went on holiday to Turkey. I set myself this goal a month before the holidays. At first I tried to put myself on a buckwheat kefir diet. To be honest, even if I ate this boiled buckwheat 5 times a day, the feeling of hunger wouldn't let me go. It's probably just not my style to lose weight. My friend recommended the Dukan diet. I liked this method due to the fact that you can eat different protein foods. The main problem was finding oat bran. I had to order them online but it was worth it. The result simply convinced me. I've been on the Dukan diet for about 2 weeks but somehow I didn't feel it. I wasn't terribly hungry during that time, so this diet is mine. Now that the excess weight is catching up with me on a regular basis, I use this particular method to lose weight. Sitting and starving is not for me. Also, during the buckwheat kefir diet period, I was easily upset because I wanted normal food. It was particularly difficult for me without chocolate. Even during my mono diets I was very nervous and angry and during the Dukan diet I feel normal and calm. The main thing is to find your diet that is effective and affordable. "