In today's world, most people are struggling every day with excess weight, which not only interferes with life, but creates complexes and doubts in a person. Sure, this problem is best known to women, but the stronger sex of mankind also knows firsthand about the problem of obesity.
To get a quick result within a week, people start filling up with diet pills, torturing themselves with hunger strikes and diets. Such methods lead to a sharp drop in weight, but a few days after the diet the fat returns, even with good "bonuses" in the form of: abdominal pain, slow metabolism, intestinal problems, hormonal changes, etc. How to lose weight by 5 kg in a week at home using a diet without harming the body? In order to lose weight properly in a week, and also not feel uncomfortable after a diet, you need to remember some rules of low-calorie nutrition, which, in combination with regular exercise, can give a resultvulnerable after 7 days.
Dietary choices for the week
To date, three nutrition methods have been developed that allow you to lose 5 kg per week - a starvation diet, a mono diet, a carbohydrate-free protein diet.
Protein food
A protein diet will help to lose weight urgently and not gain extra pounds after a diet. This food system has won the palm between diets, as it does not make you suffer from hunger, is saturated with a variety of protein foods, is based on the use of white rabbit meat, chicken, turkey, lean fish, eggs, dairylow fat. products. A protein diet promotes fat burning, not muscle mass. Breakfast, lunch and dinner during this period should not be more than 150-200 g.
It's important! Sitting on a protein diet for more than 7 days is fraught with problems with the gastrointestinal tract. Since a person eats only protein, his body gets less fat and carbohydrates. Because of this, the intestines slow down their work. After a week of such a diet, a person may observe constipation, an unpleasant odor from the oral cavity, pain in the kidneys. Those people who have chronic diseases of the gastrointestinal tract and genitourinary system should refuse such experiments for their health.
During the period of protein diet, physical activity should not be forgotten, as they help speed up the metabolism and also help in burning calories faster.
"Hungry" diet.
A "hungry" diet is a type of diet, which consists of a sharp reduction in the caloric content of the foods consumed. Everyone wants to lose weight urgently, but not everyone thinks about the consequences of such a hungry "turmoil". The nutrition system for this diet is that the total number of calories eaten for breakfast, lunch and a light dinner should not exceed 800-1200 kcal. At the same time, for a healthy diet, an adult should consume up to 2000-2500 kcal per day.
To lose weight effectively in a week on this diet, you should exclude from the diet:
- flour products,
- sweets and pastries,
- sparkling water,
- pasta,
- smooth round rice,
- potatoes,
- sauces and mayonnaise
- sausages and smoked meats,
- pork,
- Canned food,
- bananas, grapes, pears, plums,
- alcoholic drink,
- fast food products,
- fatty dairy products.
Looking at this list, a person who is losing weight will ask himself: "What should I eat to lose weight? ". In the "hungry" diet, the use of:
- Fresh vegetables,
- sugar-free fruits and berries,
- oatmeal,
- lean fish,
- White meat,
- fat-free yogurt, kefir, cottage cheese,
- freshly squeezed juices.
For breakfast, you can eat fruit with oats, for lunch, stew or stewed meat with vegetables. A week of dieting will help lower the numbers on the scale, but the game is not always worth the candle. The results obtained are difficult to adjust, often after such a diet the man adds even more weight. Also, one of the main criteria for losing weight at home is considered to be getting enough fluids. Nutritionists recommend drinking 1. 5 to 2 liters of clean non-carbonated water a day. 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 partially, but often.
The "hungry" morning 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. An evening meal can be garnished with a vegetable or fruit salad. 2 hours before bedtime, if you feel a strong feeling of hunger, you can drink a glass of low-fat yogurt.
mono-diet
Mono-diet is one of the most popular methods of rapid weight loss. To lose weight fast at home with 5 kg per week with the help of a mono diet, you need a lot of patience. Moreover, not everyone thinks about the consequences. A monotonous and low-calorie diet throughout the week contributes to burning not only fat but also muscle mass. Mono-diet belongs to the group of the most stringent methods of weight loss, as it is allowed to consume 1-2 products per week of such a food.
The most popular products of such a diet are:
- fat-free kefir and apples,
- boiled buckwheat and kefir,
- fruits and vegetables,
- kefir and low-fat milk,
- seafood,
- oatmeal and kefir.
During this diet, the systematic use of clean water should not be forgotten. When the body is not getting enough calories, vitamins and trace elements, it needs to have enough fluids. The acceptable rate for drinking water is 1, 5-2 liters per day. Do not include tea or juice in this volume.
It's important! Only those who do not have problems with the gastrointestinal tract, cardiovascular system, circulatory system, kidneys and liver can afford a mono-diet. People who are sick with diabetes, gastritis, stomach ulcers are strictly forbidden to perform such experiments on their body.
In order for the easily lost pounds not to return, it is necessary to properly get out of the diet. On the first day after the diet, you can not eat from the stomach, as the calories taken will be immediately converted into fat by the body. A weekly diet is a long-term stress for the body, which will not have the most favorable effect 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 pounds a week for the body is abnormal and even dangerous in some cases. Depending on the principles of proper nutrition, a person should lose 3-5 kilograms of fat mass within a month.
Losing a lot of mass in a short period of time is possible either with a large initial weight (90 kg or more), or with strict dietary restrictions / starvation, combined with intense, grueling exercise.
Protein diet can give a noticeable result, but should be "diluted" as follows:
- drink plenty of fluids to prevent constipation and stone formation;
- eat fiber-rich foods, with a minimum of carbohydrates (various varieties of bran, cabbage, legumes, zucchini and cucumbers);
- take vitamin supplements (for their appointment, it is best to undergo a comprehensive examination by a doctor).
Fasting must also be performed wisely - without fanaticism, that is, the reduction of the daily calorie content must be smooth, otherwise breakdowns and blockages can not be avoided. Normally, the number of calories consumed per day should be reduced according to the following scheme: 2000-1800-1600-1400-1200-1000-1000. . .
Diets of celebrities
Now let's see how to 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 to her husband but also to herself. The arsenal of popular diets was supplemented with weight loss methods Angelina Jolie, Sophia Loren, Victoria Beckham. These celebrities revealed the secrets of weight loss for the whole world, now every woman has the opportunity to discover the diet of her idol.
Diet by Angelina Jolie
Angelina Jolie's recipe for weakness is that her diet consists exclusively of foods with protein and carbohydrates. The menu does not include fats. The star's breakfast is fruit and oats. As a snack, she prefers soft cheese with a cracker. Lunch is a protein food, in the form of low-fat cooked fish with vegetables. Dinner - roasted 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 hard wheat pasta helps her keep in shape. The diet lasts 3 days. At the same time, every day you should eat 100-120 g of boiled pasta. As a side dish, you can eat salads 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 stylist and mother of four. Many will envy its detail. The Victoria diet is simple and affordable for every woman, especially since it only lasts 3 days. The main thing is to eat 4-5 times a day. Breakfast is toast with whole wheat and green tea. The second breakfast is a salad with apples, oranges and kiwi. Lunch - boiled chicken breast with tomatoes, celery and carrots. Dinner - vegetable salad with shrimp. On the last day, you should drink only plain water and grapefruit juice. Such a drink allows you to speed up the metabolic process, removes toxins from the body.
Singer's diet
Diet refers to solid diets, because the total amount of calories per day should not exceed 500 kcal. This weight loss method is designed for a maximum of 3-5 days. For breakfast, she prefers 200 ml kombucha drink, fruit and oats. Lunch - soup with celery without salt and fat, which is prepared from tomatoes, celery root, pepper, Chinese cabbage and ginger. Breakfast and lunch should represent 70% of the total daily diet. Dinner consists of a fruit salad or a baked apple with honey.
Physical exercises
If you do not know how to lose weight in a week without diet, then sports and an active lifestyle will come to the rescue. The main rule of a slim body is the lack of excess calories. All foods give us energy that we need to use. Therefore, healthy eating and regular exercise are the right way towards beauty and slim body.
It's important! Not only adults but also children should abandon diets for the sake of their health. Adolescents require special attention. It is extremely important for a teenager to get enough protein, fats and carbohydrates in his diet, as his body is in a phase of physical change and growth. If the child is overweight, then it is necessary to lose him only with the help of physical activity and a balanced diet.
To lose 5 pounds a week without dieting, you need to spend up to 2 hours a day in the gym. In addition, you need to adjust your diet. It should not include:
- bakery products,
- sweets,
- salty and fried foods,
- smoked meat,
- soda,
- Fast food.
Physical activity should consist of strength training and cardio. The load on the heart muscle allows calories to be burned faster.
If a person wants to lose five pounds a week without dieting, he should exercise regularly:
- running short and long distances
- jump rope,
- cycling or wheels
- Swiming
- gymnastics or fitness.
We should not forget the strength exercises, which consist of lifting the barbell, dumbbells, pushing, weight lifting.
Important! For 1 hour of physical activity, you should drink at least 0. 5 liters of clean water. A sufficient amount of fluid in the body will allow fat to be burned faster and excreted in the form of sweat.
Going to the bath or sauna
There is an opinion that visiting a spa not only has a positive effect on a person's appearance, but also improves metabolism. After a shower, a person is supposed to be able to lose up to 2 kg of excess weight. This has its truth, but it is worth understanding that it is not the fat that is lost in the bath, but the fluid.
The bath is contraindicated for those who have problems with the heart, blood vessels and kidneys. Do not expose your health to such experiments. If a person nevertheless decides to go to the sauna or bath during the diet period, then he should know a few rules:
- it is tedious to give up alcohol, fatty, salty and smoked foods,
- to lose weight, while in the steam room you should drink enough plain water,
- on the head should be a handkerchief,
- if there is a slight dizziness, weakness or headache, you should leave the bathroom immediately.
To lose weight, some sports coaches recommend doing exercises after the bath. Relaxed muscles need to be toned with low-frequency aerobic exercise. Such training allows you to include in the process of muscle work and excess fat. But do not forget about sufficient consumption of plain non-carbonated water. Regularly restoring the body's water balance contributes to the rapid burning of calories. Reviews of those who have lost weight using this method are shocking, as in a month of such training it is possible to lose up to 4-5 kg.
As a result, nutritionists recommend adjusting your diet, speeding up your metabolic process through physical activity, drinking plenty of 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
- The woman, 33 years old: "I really liked the menu of proteins and vegetables. I have always loved vegetables, but also chicken meat. And roasted breasts are generally elegant! In what other diet can you find such a variety of such dishes? On the contrary, almost the only lettuce leaves on you have to tear for a week. At the beginning of the diet, the weight was 74 kg, after a week 71, after another week 68. So far, the results are only encouraging. hard to teach yourself to drink clean water. Well, I do not like it somehow. And then, I'm already used to it in two weeks, sometimes I even catch myself thinking I want to drink, which it was not at all before.
- Girl, 20 years old: "I climbed after this diet like a man drowned in a straw. I thought it was this, the last one. It will not help, it means it is not fate, I will not try anymore. In factthat everything came back. The kilos themselves came and brought a couple more. What a miracle! They run away 6 kg. They run away and do not rush back! Not only was it comfortable to sit on this diet. but the result is stable. Thank you. "He has developed it. I will stick to it regularly and check the rest of the time. I hope to remain the same dessert for life. "
- Woman, 45 years old: "Everyone who says you can not lose five pounds a week is wrong, and I am an example of this, just the initial weight for this should be like mine (104 kg). I kept a diet andI really lost 5. 5 kg in a week. Then I took a break and repeated the "feat". Now that my weight is 81 kg, dieting has become a habit from time to time. But the weight is already losing not one kilogram a day, "as before, but one gram each 400-600. And that's normal. And I want to be a thin woman, not a Sharpei. "