How to lose 7 kg in a week? This question is quite popular because there are times when you need to return the form within a few weeks. To solve the problem of excess weight, it is often necessary with the help of diets. Each of the diets has its own characteristics and subtleties, but there are also general rules that are equally suitable for the weight loss period.
It is quite difficult to literally lose 1 kg of weight per day, so only those who do not have problems with the work of the cardiovascular system, gastrointestinal tract, liver, kidneys, and also those who do not suffer from chronic diseases can decide on such a diet. Sudden weight loss can have a negative effect on the work of the whole body. A person experiences general weakness, malaise, nausea, headaches, etc. can feelTherefore, before going on a strict diet, you should understand the seriousness of your decision. An initial visit to a general practitioner or nutritionist would be ideal. If you have hidden or chronic diseases, they may worsen during weight loss.
Losing excess weight is not only possible, but necessary if you have no health problems. For this, you need to choose the optimal type of diet that suits you best. You should make your choice based on your gastronomic preferences. That is, if you do not like dairy products, then you should not stop at a protein diet or kefir mono-diet. These food choices can cause a breakdown in just a few days, leading to even more weight gain.
General rules for losing weight during a diet
Rule number 1. We drink water!
Whatever diet you choose, remember to consume enough plain water. You should drink water in small sips throughout the day. If you are going to exercise while on a diet, you should increase your water intake during exercise. For example, if the exercise lasts 1 hour, during this time you need to drink at least 0. 5-1 liters of water. With physical activity, the output of fluid from the body increases, so the used volume must be filled. Dehydration can make you feel dizzy, nauseous, and weak.
It is allowed to drink only ordinary and purified water. You should not prefer carbonated water, it only stimulates the appetite and contributes to 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 a day. Calculating the individual amount of water you should drink per day is very simple. To do this, multiply your weight in kilograms by 0. 03. This coefficient was not chosen by chance, just 30 ml of water per 1 kg of the human body. The cells in the body must be replenished in time during the day so that they do not suffer from a lack of fluid. In addition, water helps speed up metabolism. It also promotes the breakdown of fats in the tissues.
It should be noted that before 16: 00 you need to drink ¾ of the total amount of water intended for the whole day. You can also drink a glass of water before going to bed as it helps to dilute the blood.
It is recommended to start every morning with warm water with 200 ml of 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 experiences a lack of vitamins and minerals, so it is necessary to fill them 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.
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, the body will get used to this mode and you will feel better and easier. After the end of the diet, it is not worth stopping the consumption of such an amount of water. Drinking water is the main rule for weight loss.
Rule number 2. Add vitamins to your diet
Since the diet during the diet is quite meager, it is necessary to fill it 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 undergo a general examination of the body with a doctor first.
It happens that when taking vitamins, a person, on the contrary, feels bad or weak. This is due to the fact that the amount of some vitamins in the body is sufficient, and their amount exceeds the norm due to taking pills.
To avoid such a situation, depending on the diet, you should add fresh vegetables, greens and fruits to 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
It should come in moderation to make it easier for the stomach to digest food. Portion sizes should be small, especially if a protein or Kremlin diet is chosen. The entire allocated volume of food should be divided into equal proportions so that it is possible to eat at intervals of 2-3 hours during the day.
At the same time, it is better to eat fruits in the first half of the day, and protein foods in the second half. ¾ of the total diet should be fresh vegetables and fruits.
Rule number 4. Forget fried food!
It is very important to reduce the consumption of fried foods during the diet, so it is better to steam, cook in its own juice, cook in the oven, grill or foil. The less the product undergoes heat treatment, the more vitamins it will retain.
Rule number 5. Reduce salt intake!
If you want to lose 7 kg in a week, then you should try hard to reduce your salt intake. Salt is able to retain fluid in the body, so it will be more difficult to lose extra pounds.
During the diet, it is better to completely remove salt from the menu. It is used in fresh herbs, spices, unsalted spices, sauces and marinades, aromatic herbs, etc. can be replaced withThe main thing is to choose the right ingredients for the dishes. For example, a sauce made of lemon juice, mustard and dried herbs is excellent for marinating meat. To cook fish, it is better to take natural yogurt and mix it with lemon juice, a sprig of rosemary and thyme. Add sweetness, for example, spices such as cardamom, vanilla, cinnamon are suitable for cottage cheese stew. Sour cream sauce can be added to stews to make them taste softer. For this, it is better to buy sour cream with a minimum fat percentage.
Olive oil can be added to dishes and marinades instead of sunflower oil. It is this type of fat that helps reduce fat cells. Balsamic vinegar, citrus juices, natural fat-free yogurt, flaxseed, sesame, etc. you can also use salads.
Rule number 6. Let's start the metabolism!
In order to lose excess weight faster, you need to set a daily routine as clearly as possible. For this, you need to eat, sleep and exercise at the same time every day. Hot spices and seasonings will also help speed up metabolism.
These foods help digestion, so food does not stay in the body for long. Such spices will help speed up the process of breaking down fats: ginger, red pepper, chili pepper. Scientists have noted that grapefruit perfectly fights with excess weight. A glass of grapefruit juice should be drunk at least once a day so that excess fat does not accumulate in the form of cellulite. Celery from vegetables perfectly accelerates metabolic processes and fights excess weight.
Rule number 7. You can eat after 6 pm
During a strict diet, you can eat whenever you feel hungry. However, the last meal should be no later than 2-3 hours before bedtime. It is best to make dinner as low-calorie as possible. During the diet, this can be 1 apple or 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, even though it was 30-50 minutes before the last meal. It is better to drink a glass of water when you just want to eat something. Of course, we are not talking about standard snacks that should be present during the day.
"Physical" hunger is caused by a lack of calories. During the diet period, many people feel hungry, although this feeling should not be present during this period. Being hungry is the first sign that you have chosen the wrong diet or that you have reduced your intake of acceptable foods too much.
Rule number 8. Do not forget about physical activity!
Do not forget about an active lifestyle. The more we move, the faster the metabolic processes in organs and systems. Even with the strictest diets, it is necessary to devote 20-30 minutes to exercise a day.
It can be a simple exercise or a full-fledged exercise. It is good to pay attention to cardio loads designed to fight excess weight. These can be: jumping rope, spinning in a hula hoop, running, cycling, active dancing, swimming, playing basketball, volleyball, etc.
protein diet for a week
This type of diet is intended for weight loss of 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. But this diet has one significant drawback - the lack of carbohydrates and fats in the diet. Long-term absence of these elements can cause hair loss and fading, delamination of nail plates and dry skin. In order not to experience such dietary deficiencies, it is necessary to additionally drink vitamin complexes containing organic acids and fat-soluble vitamins.
The protein diet is one of the most diverse in terms of product selection. Also, there are no restrictions on the amount of food consumed in this diet. It is permissible to eat as much as the body requires. This type of diet can be attributed to a number of the most effective diets, because the obtained result lasts for a very long time. After quitting this diet, the excess weight will not suddenly come back.
To minimize the harm of this diet to the body, it is necessary to use fresh vegetables and fruits. They contain a lot of fiber, vitamins, amino acids and trace elements.
For women, it is important to remember that during a protein diet, you cannot reduce calorie intake below 1300 kcal per day. This is the minimum that every woman should have. For men, this number is quite high - 1800 kcal.
It should be noted that you can sit on a protein diet for no more than 1 week. If you eat a protein food for a long time, swelling of the kidneys, the appearance of stones and sand in the kidneys may occur.
What do we eat during a protein diet?
The arsenal of products included in this diet period is quite wide and diverse. Therefore, dishes can be prepared according to every taste.
It is allowed to use during the protein diet:
- white meat (rabbit, chicken, turkey),
- veal and beef,
- offal,
- sea products,
- ocean and sea fish,
- low-fat fermented milk products (cottage cheese, yogurt, cottage cheese, sourdough, kefir, tofu cheese),
- cereals (except semolina),
- whole grain bread (no more than 2 slices per day),
- fresh vegetables (various types of cabbage, cucumber, zucchini, tomato, celery),
- green apple,
- sour berries,
- citrus fruits,
- nuts and seeds,
- tea and coffee without sugar.
During this period, you can eat only 30 g of fat per day. It is better to use vegetable oils, for example, olive oil, flaxseed or sesame.
Menu for the week
Monday
- Breakfast - two slices of chicken and toast with tomato, herbal tea
- Second breakfast - 1 apple
- Lunch - buckwheat soup
- Snack - cottage cheese with fruit
- Dinner - vegetable salad, a glass of kefir
Tuesday
- Breakfast - mixed fruit, a glass of yogurt
- Second breakfast - spicy tofu with soy sauce and chicken salad with vegetables
- Lunch - boiled chicken breast, vegetable salad, 1 slice of bread
- Snack - cottage cheese stew
- 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 - omelette, coffee without sugar
- Second breakfast - whole grain 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 glass of kefir
friday
- Breakfast - curd mass with fruit, green tea
- Second breakfast - apple and carrot salad
- Lunch - borsch, vegetable salad, 1 steamed cutlet
- Snack - a glass of yogurt,
- Dinner - perch fillet cooked with vegetables, herbal tea
Saturday
- Breakfast - 2 boiled eggs, vegetable salad
- Second breakfast - fruit
- Lunch - baked chicken roll 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
- Second breakfast - 1 apple
- Lunch - baked chicken liver with tomatoes and bell pepper, 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 recommendations 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 belly, sides and thick thighs. All this "helped" me to get a bunch of complexes that I struggled with for a very long time. The protein diet helped me to break myself. With its help, I began to lose 5 kg per week. I was on this diet for 2 weeks. Then I took a break for 2-3 months. I managed to get rid of 25 kg of excess weight in a year of such nutrition with and without a diet. The main thing was to maintain the result. But I was surprised that I persevered and eventually switched to a healthy diet. Now I try to maintain a normal weight, I do not eat fried and sweet foods. Now I replace sweets and cookies with marshmallows, dark dark chocolate (no more than 2 slices), oat cookies. Oat cookies with sugar andI make my own without adding flour, I just make oatmeal, add 1 egg, vanilla sugar and dried fruits.
I find 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 a diet. You need to protect and strengthen your health by all means. " - "During my university years, I had to face the concept of "diet" when I started gaining weight. At 165 cm, due to lack of nutrition, at the end of the first year of study, I began to weigh 80 kg. This situation did not suit me at all, and I decided to lose weight. At first, I lost weight with a buckwheat diet, because itat the time I didn't have money to buy some expensive products. The result of my efforts was minus 5 kg, but it was not enough for me. When I came home in the summer, it was easier to fight excess weight because there were plenty of products at home. I sat on the Kremlin diet, which was very popular at that time. Within a weekI managed to lose weight up to 7 kg. The whole purpose of this diet was to eat only protein foods. My mother helped me in every way in my hard work, so I was not overweight in the summer. Of course, now I understand that I made a mistake, especially my healthI can screw it up. But I probably needed that phase of my life. Now I'm very careful about what I eat.
- "I had to lose 10 kg before going on vacation to Turkey. I set this goal a month before the holidays. At first, I tried to sit on a buckwheat and kefir diet. To be honest, even when I ate this boiled buckwheat 5 times a day, the feeling of hunger did not leave me. This is probably mynot my way to lose weight. My friend advised me to go on the Dukan diet. I like this method because you can eat a variety of protein foods. The main problem was finding oat bran. I had to order them online, but it was worth it. The result just won me over. I've been on the Dukan diet for about 2 weeksI was, but for some reason I did not feel it. I did not experience terrible hunger during this time, so this diet is mine. Now, when excess weight catches me from time to time, I use this special method to lose weight. Sitting and starving does not suit me. In addition, buckwheat andDuring the kefir diet, I wanted to eat normally because I got loose easily. It was especially difficult for me to go without chocolate. Even mono-dietsI was very nervous and angry during the im, and on the Dukan diet I feel normal and calm. The main thing is to find a diet that will be effective and profitable. "