How to lose weight by 7 kg in a week? This question is quite popular because there are times when the form needs to be returned in a few weeks. Solving the problem of excess weight is often necessary with the help of a diet. Each diet has its own characteristics and subtleties, but there are also general rules that are equally suitable for the period of weight loss.
Losing literally 1 kg per day is quite difficult, so only those who do not have problems with the work of the cardiovascular system, gastrointestinal tract, liver, kidneys, and also do not suffer from chronic diseases, can decide on such a diet. Sudden weight loss can negatively affect the work of the whole body. A person may feel general weakness, weakness, nausea, headache, etc. Sh. Therefore, before you follow a strict diet, you should understand the seriousness of your decision. An ideal option would be a preliminary visit with a general practitioner or nutritionist. If there are hidden or chronic diseases, then they may worsen during weight loss.
If you do not have health problems, then losing excess weight is not only possible, but also necessary. For this, you need to choose the optimal type of diet that is most suitable for you. You have to make a choice according to 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 eating options can cause a crash in just a few days, leading to even more weight gain.
General rules for weight loss during dieting
Rule number 1. Always drink water!
Whatever diet you choose, don't forget to drink enough water. You should drink water in small sips throughout the day. If you play sports while on a diet, you need to increase your water intake during exercise. For example, if the training lasts 1 hour, then during this time you should drink at least 0. 5-1 liter of water. With physical exertion, the outflow of fluid from the body increases, so the used volume must be filled. Dehydration can cause dizziness, nausea and weakness.
It is allowed to drink only plain and purified water. You should not give priority to carbonated water, it only causes appetite and contributes to the accumulation of fat cells due to the presence of carbon dioxide. In addition, soda removes calcium from teeth and bones.
It is better to drink filtered or boiled water. You should 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 ratio was not chosen by chance, only 30 ml of water per 1 kg of human body. In order for the cells in the body not to experience a lack of fluid, it must be filled in time throughout the day. In addition, water helps to speed up the metabolism. It also helps break down fats in the tissues.
It is worth noting that before 4 pm you should drink ¾ of the total amount of water that was intended for the whole day. You can also drink a glass of water before going to bed as it helps to thin the blood.
It is advisable to start every morning 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, the body suffers from a lack of vitamins and minerals, so they need to be replenished with fresh fruits and vegetables. Lemon juice will help increase the amount of vitamin C in the body, and ginger fights overweight 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 much better and easier. Stopping the consumption of such amount of water even after finishing the diet is not worth it. 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 scarce, it is necessary to supplement it with vitamins and microelements. It is better to choose vitamin complexes together with a nutritionist. He should prescribe the right vitamins for you. Therefore, it is better to first undergo a general examination of the body by a doctor.
It happens that when taking vitamins, a person feels sick or weak. This is due to the fact that the amount of some vitamins in the body was sufficient, and due to taking pills, their amount exceeded the norm.
To avoid such a situation, depending on the diet, you should add fresh vegetables, herbs and fruits to the diet. Vitamin intake is necessary. You can also increase the amount of vitamins with the help of vitamins and oxygen cocktails.
Rule number 3. We eat often, but in small portions
It should be in moderation to make it easier for the stomach to digest food. Portion sizes should be small, especially if a protein or cream diet is chosen. The entire allocated volume of food should be divided into equal proportions so that during the day it is possible to eat at intervals of 2-3 hours.
Moreover, it is better to eat fruits in the first half of the day, and protein food in the second. ¾ of the total diet should be fresh vegetables and fruits.
Rule number 4. Forget fried food!
During the diet, it is very important to reduce the consumption of fried food, so it is better to steam it, cook it in its own juice, bake it in the oven, grill it or wrap it in foil. The less the product is subjected to 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 to reduce your salt intake. Salt can retain fluid in the body, so it will be more difficult to lose extra pounds.
During the diet, it is better to exclude salt from the menu altogether. It can be replaced with fresh herbs, spices, salt-free spices, sauces and marinades, aromatic herbs, etc. Sh. The main thing is to choose the right ingredients for the dishes. For example, a sauce made of lemon juice, mustard and dried herbs is perfect for marinating meat. For baking fish, it is better to take natural yogurt and mix it with lemon juice, rosemary sprig and hay. Add sweets, for example, spices such as cardamom, vanilla, cinnamon are suitable for cottage cheese casserole. So that the taste of casseroles is softer, they can be poured with sour cream sauce. For this, it is better to buy sour cream with a minimum percentage of fat.
Instead of sunflower oil, you can add olive oil to dishes and marinades. It is this type of oil that helps reduce fat cells. You can also use balsamic vinegar, citrus juices, natural low-fat yogurt, flax seeds, sesame seeds, etc. to prepare the salad. Sh.
Rule number 6. Let's start the metabolism!
In order for excess weight to disappear quickly, you need to establish a daily routine as clearly as possible. To do this, eat, sleep and exercise at the same time every day. Hot spices and seasonings will also help to speed up the 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 noticed that grapefruit perfectly fights obesity. You should drink a glass of grapefruit juice 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 18 hours
During a strict diet, you can eat at any time, as soon as you feel hungry. But the final meal should be no later than 2-3 hours before bedtime. It is better to have an evening meal as low-calorie as possible. During the diet, it 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, even though the last meal was 30-50 minutes ago. When you just want to eat something, it is better to drink a glass of water. Of course, we are not talking about a standard meal that shouldbe during the day.
"Physical" hunger occurs as a result of a caloric deficit. Many people feel hungry during a diet, although this feeling should not be there during this period. The presence of hunger is the first sign that you have chosen the wrong diet, or you have excessively reduced the intake of acceptable food.
Rule number 8. Do not forget physical activity!
Do not forget about an active lifestyle. The more we move, the faster the metabolic processes in the organs and systems. Even during the strictest diet, it is necessary to spend 20-30 minutes a day for sports.
It can be both a simple exercise and a full-fledged exercise. It is better to pay attention to cardio loads, which are designed to fight excess weight. It can be: jumping rope, spinning a hula hoop, running, cycling, active dancing, swimming, playing basketball, volleyball, etc. Sh.
Protein diet for a week
This type of diet is designed to lose 5-7 kg per week. It is often used by show business stars. Unlike other methods, there is practically no feeling of hunger during this period. But this diet has one important disadvantage - the absence of carbohydrates and fats in the diet. A long-term lack of these elements can cause hair loss and disappearance, nail plates to break and dry skin to increase. In order not to experience such dietary deficiencies, you should additionally drink vitamin complexes containing organic acids and fat-soluble vitamins.
Protein diet is one of the most diverse in the choice of products. Also, this diet has no restrictions on the amount of food consumed. It is allowed to eat exactly as much as the body requires. This type of diet can be attributed to many of the most effective diets, since the results obtained last for a very long time. There will be no sudden return of excess weight after leaving this diet.
To reduce the damage to the body of this diet, you should eat fresh vegetables and fruits. They contain a lot of fiber, vitamins, amino acids and trace elements.
Women should remember that during the period of the protein diet, the intake of calories cannot be reduced to less than 1300 kcal per day. This is the minimum that every woman should have. For men, this indicator is quite high - 1800 kcal.
It is worth noting that you can sit on a protein diet for no more than 1 week. If you eat one protein food for a long time, it can cause swelling of the kidneys, the appearance of stones and sand in the kidneys.
What do we eat during a protein diet?
The arsenal of products included in this diet period is quite wide and varied. Therefore, it is possible to prepare dishes for all tastes.
During the protein diet, it is allowed to use:
- 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, sour cream, 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,
- 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 such as olive oil, linseed or sesame.
Menu for the week
Monday
- Breakfast - toast with two pieces of chicken and tomatoes, herbal tea
- Second breakfast - 1 apple
- Dinner - 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, 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
- Dinner - steamed fish cutlet, buckwheat porridge
- Breakfast - 1 cup of yogurt
- Dinner - fruit salad, 1 glass of kefir
Thursday
- Breakfast - scrambled eggs, coffee without sugar
- Second breakfast - whole grain toast with baked chicken and vegetables
- Dinner - vegetable stew with boiled chicken
- Breakfast - 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 - borscht, vegetable salad, 1 steamed cutlet
- Breakfast - a glass of yogurt,
- Dinner - baked perch with vegetables, herbal tea
Saturday
- Breakfast - 2 boiled eggs, vegetable salad
- Second breakfast - fruit
- Dinner - baked chicken roll with vegetables, oatmeal
- Food - a glass of sourdough, 1 slice of grain bread
- Dinner - beef with vegetables, tea
Sunday
- Breakfast - oatmeal with kefir
- Second breakfast - 1 apple
- Dinner - stewed 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 time. The main thing is to follow the indicated tips and recommendations. In case of the slightest deterioration of well-being, stop the diet and consult a doctor
Reviews
- "Overweight tormented me for a long time, I endured all the "charms" of my appearance for probably 10 years. I had a big belly, sides and thick thighs. All this "helped" me acquire a number of complexes with which I struggled for a very long time. A protein diet helped me get rid of it. With his help, I started losing weight by 5 kg per week. I was on this diet for 2 weeks. Then I took a break for 2-3 months. With such food, I managed to lose 25 kg of excess weight during one year with and without diets. The main task was to save the result. But I, to my surprise, persevered and eventually switched to a healthy diet. Now I try to maintain a normal weight, I don't eat fried and sweet food. Now I replace sweets and cookies with marshmallows, dark dark chocolate (no more than 2 pieces), oatmeal cookies. I make oatmeal cookies on my own, without adding sugar or 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 to "not go too far" and allow the body to work in a normal mode, without dieting. You must definitely maintain and strengthen your health. - I had to deal with the concept of "diet" back in my university years, when I began to gain weight dramatically. Due to improper nutrition, at the end of my first year at 165 cm, 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 on a buckwheat diet, becauseAt that time I did not have money to buy an expensive product. The result of my efforts was - minus 5 kg, but it was not enough for me. When I returned home in the summer, it was easier for me to deal with excess weight, because there was an abundance of products at home. I sat on the Kremlin diet, which was terribly popular at that timeIt was. Within a week I was able to lose up to 7 kg. The whole point of this diet was to eat only protein foods. My mother helped me in every way in my difficult work, so I was not overweight during the summer. Of course, now I understand that I did wrong, that specificallyI could harm my health. But perhaps this stage in my life was necessary. Strictly nowI watch what I eat.
- I needed 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, I didn't feel hungry even when I ate this boiled buckwheat 5 times a day. This is probably just not my way of losing weight. My friend recommended me to go on the Dukan diet. I like this method because 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 just blew me away. I was on the Dukan diet for about 2 weeks, but for some reason I wasn't feeling it. During this period, I did not experience terrible hunger, so this diet is mine. Now that I have to periodically gain excess weight, I use this particular method of weight loss. Sitting and starving is not for me. In addition, during the buckwheat and kefir diet, I easily got rid of it, because I wanted normal food. I had a hard time without chocolate. During the mono diet I was very nervous and angry, but during the Dukan diet I feel normal and calm. The key is to find your diet that is effective and affordable. "