How to lose weight by 7 kg in a week? This question is quite popular, because there are times when you need to return the form in just a few weeks. To solve the problem of excess weight, it is often necessary with the help of a diet. Each of the diets 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 entire organism. A person may feel general weakness, malaise, nausea, headache, etc. Therefore, before embarking on a strict diet, you must understand the seriousness of your decision. An ideal option would be a preliminary visit to a general practitioner or nutritionist. If there are hidden or chronic diseases, then during the weight loss period they may worsen.
If you have no health problems, then losing extra pounds is not only possible, but also necessary. To do this, you have to choose the optimal type of diet that suits you best. You have to 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 mono-diet on kefir. These diet options can only cause a breakdown in a few days, which will lead to even more weight gain.
General rules for losing weight during a diet
Rule number 1. We drink water!
Whichever diet you choose, don't forget about sufficient consumption of plain water. Water should be drunk during the day in small sips. If you are going to play sports during the diet, then you must increase your water consumption during training. For example, if the training lasts 1 hour, then during that time you need to drink at least 0. 5-1 liter of water. Physical activity increases the outflow of fluid from the body, so the used volume must be replenished. Dehydration can cause dizziness, nausea and weakness.
It is allowed to drink only plain and purified water. You should not give preference to carbonated water, it only stimulates appetite and promotes 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 must drink at least 1. 5 liters of water a 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 by chance, only 30 ml of water per 1 kg of the human body. In order for the cells in the body not to suffer from a lack of fluid, it must be replenished in a timely manner during the day. In addition, water accelerates metabolism. It also promotes the breakdown of fat in the tissues.
It is worth noting that before 4 pm you must 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 recommended 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 cheer up and get back to work. In addition, during the diet period, the body feels the lack of vitamins and minerals, so it is necessary to compensate them with fresh fruits and vegetables. Lemon juice will help increase the amount of vitamin C in the body, and ginger will fight against excess weight with the help of organic acids and antioxidants.
During a strict diet, water intake should be regular and mandatory. At first you may not want to drink, but you have to force yourself and get used to drinking water. Over time, the body will get used to this regimen and you will feel much better and lighter. It is not worthwhile to stop consuming water in such a quantity even after finishing the diet. Drinking water is the main rule for weight loss.
Rule number 2. Adding vitamins to your diet
Since nutrition during the diet is quite scarce, it is necessary to supplement it with vitamins and trace elements. It is better to choose vitamin complexes together with a nutritionist. He should prescribe the vitamins that are right for you. Therefore, it is better to undergo a general examination of the body by 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 was sufficient, and due to taking pills, their amount exceeded the norm.
To prevent such a situation, depending on the diet, you must add fresh vegetables, herbs and fruits to your diet. Vitamin intake is mandatory. 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 more easily, it should be in moderate amounts. Portion sizes should be small, especially if a protein or cream diet is chosen. The entire allotted amount of food must be divided into equal proportions so that during the day it can be eaten at intervals of 2-3 hours.
At the same time, it is better to eat fruit 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 period, it is very important to reduce the consumption of fried food, so it is better to steam, stew in its own juice, bake in the oven, grill or 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 need to make a good effort in terms of reducing 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 exclude salt from the menu. It can be replaced with fresh herbs, spices, salt-free spices, sauces and marinades, aromatic herbs, etc. The main thing is to choose the right ingredients for the dishes. For example, a sauce of lemon juice, mustard and dried herbs is excellent 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, for example, spices such as cardamom, vanilla, cinnamon are suitable for cottage cheese casserole. To make the taste of the casserole softer, it can be seasoned with sour cream sauce. To do this, it is best to buy sour cream with a minimum percentage of fat.
Olive oil can be added to dishes and marinades instead of sunflower oil. It is this type of oil that helps reduce fat cells. For salads, you can also use balsamic vinegar, citrus juices, fat-free natural yogurt, flax seeds, sesame seeds, etc.
Rule number 6. Let's start the metabolism!
In order for the excess weight to go away faster, you need to set a daily routine as clearly as possible. To do this, eat, go to bed and do sports at the same time every day. Hot spices and seasonings will also help speed up the metabolism.
These foods help digestion, so food does not stay in the body for a long time. Such spices will help speed up the process of splitting fat: ginger, red pepper, chili pepper. Scientists have noticed 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. Among vegetables, celery perfectly accelerates metabolic processes and fights against excess weight.
Rule number 7. You can eat after 6 pm
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 best for the evening meal to be 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 term "psychological" hunger refers to the feeling when you just want to eat something, despite the fact that the last meal was 30-50 minutes before. When you just want something to eat, it's better to drink a glass of water. Of course, we are not talking about standard snacks that should be during the day.
"Physical" hunger occurs as a result of a caloric deficit. During the diet period, many people feel hungry, although this feeling should not be during this period. The presence of hunger is the first sign that you have chosen the wrong diet, or you have reduced your intake of acceptable food too much.
Rule number 8. Don't 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 diet, it is necessary to devote 20-30 minutes to sports a day.
It can be either a simple exercise or a complete workout. It is best to pay attention to cardio loads, which are designed to combat excess weight. These can be: jumping rope, spinning hula hoops, running, cycling, active dancing, swimming, playing basketball, volleyball, etc.
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, 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 loss and fading of hair, delamination of nail plates and increased dryness of the skin. In order not to experience such nutritional deficiencies, it is necessary to additionally drink vitamin complexes, which include organic acids and fat-soluble vitamins.
The protein diet is one of the most diverse in terms of product selection. Also, this diet has no restrictions on the amount of food consumed. It is allowed to eat exactly as much as the body needs. This type of diet can be attributed to a number of the most effective diets, because the achieved result lasts for a very long time. After leaving this diet, there will be no sudden return of excess weight.
In order to reduce the damage of this diet on the body, it is necessary to consume fresh vegetables and fruits. They contain a lot of fiber, vitamins, amino acids and trace elements.
For women, you must remember that during the period of the protein diet, you cannot reduce your calorie intake to less than 1300 kcal per day. This is the minimum that every woman should have. For men, this figure is much higher - 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, you can get 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 that are included in the period of this diet is quite wide and diverse. Therefore, dishes can be prepared for every taste.
During the period of the protein diet, it is allowed to use:
- white meat (rabbit, chicken, turkey),
- veal and beef,
- offal,
- sea food,
- ocean and sea fish,
- low-fat fermented dairy products (fresh cheese, yogurt, sour milk, sour dough, kefir, tofu cheese),
- cereals (except semolina),
- whole grain bread (no more than 2 slices per day),
- fresh vegetables (various types of cabbage, cucumbers, zucchini, tomatoes, celery),
- green apples,
- 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, such as olive, linseed 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 - fresh 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 - whole grain toast with roasted chicken and vegetables
- Lunch - vegetable stew with boiled chicken
- Snack - herbal tea, 1 apple
- Dinner - brown rice with spicy boiled turkey, 1 cup of kefir
Friday
- Breakfast - cottage cheese with fruit, green tea
- Second breakfast - apple and carrot salad
- Lunch - borscht, vegetable salad, 1 steam 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 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 - stewed chicken liver with tomatoes and peppers, buckwheat porridge
- Snack - fresh 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 bothered me for a long time, I probably endured all the "charms" of my appearance for 10 years. I had a big stomach, hips and thick thighs. All this "helped" me to acquire a bunch of complexes that I struggled with for a long time. The protein diet helped me break down. With her 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. In a year of such a diet with and without diets, I managed to lose 25 kg of excess weight. The main task was to save the result. But I, to my surprise, persevered and as a result switched to a healthy diet. Now I try to keep my weight in the norm, I don't eat fried and sweet food. Now I replace sweets and cookies with marshmallows, dark dark chocolate (no more than 2 slices), oatmeal cookies. I cook oat cookies myself, without adding sugar or flour. I simply grind oatmeal, add 1 egg, vanilla sugar and dried fruit.
I believe that a protein diet is one of the best ways to fight fat. The main thing is not to "go too far" and give your body a chance to work in a normal mode, without a diet. You must preserve and strengthen your health by all means. " - "I had to deal with the concept of "diet" back in my university years, when I started gaining weight dramatically. Due to malnutrition, with a height of 165 cm, at the end of the first year of study, I started to weigh 80 kg. This situation is not at all for me. answered 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. When I came in the summerhome, it became easier for me to deal with excess weight, because there was an abundance of products at home. I sat down on the Kremlin diet, which was extremely popular at the time. In a week I managed to lose up to 7 kg. The whole point of that dietwas to eat only protein food. Mom helped me in all possible ways with my hard work, so that during the summer I was no longer overweight. Of course, now I realize that I did it wrong, that in particular I could damage my health. But, probablyI'm alive in that phasewas therefore necessary. Now I strictly watch what I eat.
- "I had to lose 10 kg before going to Turkey on vacation. I set this goal for myself a month before the holiday. At first I tried to sit on a buckwheat and kefir diet. To be honest, the feeling of hunger did not let me go even when Iate this boiled buckwheat 5 times a day. Probably it's just not my way to lose weight. A friend advised me to go on the Dukan diet. I liked this method because of the fact that you can eat different protein foods. The main problem was finding oat bran. Had toorder them online myself, but it was worth it. The result just won me over. I was on the Dukan diet for about 2 weeks, but somehow I didn't feel it. I didn't experience terrible hunger during that period, so this diet is mine. Now that I'm overweightpounds occasionally catch up, I use this method of losing weight. Sitting and starving is not for me. Besides, during the period of the buckwheat and kefir diet, I got off easily, because I wanted normal food. It was especially difficult for me without chocolate. And tduring the mono-diet I was very nervous and angry, and during the Dukan diet I feel normal and calm. The most important thing is to find your diet that will be effective and affordable. "