In today's world, most people struggle with excess weight every day, which not only disturbs life, but also gives birth to complexities and lack of self-confidence. Of course, this problem is more familiar to women, but the stronger sex of humanity also knows first-hand the problem of obesity.
To get quick results in a week, people start stuffing themselves with diet pills, hunger strikes, and diets. Such methods lead to sharp weight loss, but a few days after the diet the fat returns, and even with good "bonuses": abdominal pain, slow metabolism, intestinal problems, hormonal changes, etc. How to lose 5 kg in a week at home with dietwithout damaging your body? In order to lose weight properly in a week and not feel uncomfortable after a diet, you need to remember some of the rules of a low-calorie diet that, when combined with regular exercise, can give tangible results after 7 days.
Diet choices for the week
To date, three diet methods have been developed that allow you to lose 5 kg per week - a starvation diet, a mono-diet, a protein-free diet.
Protein food
A protein diet helps with urgent weight loss and does not gain weight after the diet. This food system has won the palm of the diet as it does not starve people, it is based on the use of white rabbit meat, chicken, turkey, lean fish, eggs, low fat dairy products saturated with a wide variety of protein foods. Products. A protein diet promotes fat burning, not muscle mass. Breakfast, lunch and dinner during this period should not exceed 150-200 g.
Important! If you sit on a protein diet for more than 7 days, you will have digestive problems. Because a person eats only protein, his body gets little fat and carbohydrates. Because of this, the intestines slow down their work. After a week of such a diet, a person may experience constipation, an unpleasant odor from the oral cavity, pain in the kidneys. Patients with chronic diseases of the gastrointestinal tract and urinary system should refuse such experiments for their health.
Physical activity should not be forgotten during the protein diet as well, as they also help speed up your metabolism and burn calories.
"hungry" diet
A "hungry" diet is a type of diet that consists in a sharp reduction in the caloric content of the foods you eat. Everyone urgently wants to lose weight, but not everyone thinks about the consequences of such a hungry "rebellion. " The nutritional system of this diet is that the total amount of calories consumed for breakfast, lunch and light dinner should not exceed 800-1200 kcal. for a healthy diet, an adult should also consume 2000-2500 kcal per day.
To lose weight effectively on this diet in a week, you need to exclude from your diet:
- flour products,
- sweets and sweets,
- soda water,
- pasta,
- round milled rice,
- potato,
- sauces and mayonnaise
- sausages and smoked meat,
- pork,
- conserve,
- banana grapes pears plums
- alcoholic drinks,
- fast food products,
- fatty dairy products.
Looking at this list, a dieter asks himself, "What do I eat to lose weight? The following are permitted in the "hungry" diet:
- fresh vegetables,
- unsweetened fruits and berries,
- cereal,
- lean fish
- White meat,
- nonfat yogurt, kefir, cottage cheese,
- freshly squeezed juices.
You can eat fruit with oatmeal for breakfast, stew for lunch or cooked meat with vegetables. A week’s diet will help reduce the numbers on the scale, but the game isn’t always worth the candle. The results obtained are difficult to record, often after such a diet one becomes even more obese. In addition, one of the main criteria for weight loss at home is adequate fluid intake. Nutrition experts recommend drinking 1. 5 to 2 liters of clean, non-carbonated water a day. However, most of the water should be drunk before the evening.
Practical advice. The amount of main dishes with a "hungry" diet does not exceed 150-200 g. It is recommended to eat partially but often during the day.
Breakfast "hungry" diet to make oatmeal with fruit or a spoonful of honey. You can bake an apple for snack without sugar and honey. For lunch, it is advisable to cook a light vegetable soup and a piece of cooked meat. A dinner can be decorated 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-diets
Monodiet is one of the most popular methods for fast weight loss. To lose weight fast at home with 5kg a week using a monodiet diet, you need a lot of patience. Plus, 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. The monodiet belongs to the group of the strictest weight loss methods, as it is allowed to consume 1-2 products per week during such a diet.
The most popular products of such a diet are:
- fat-free kefir and apples,
- boiled buckwheat and kefir,
- fruits and vegetables,
- low fat kefir and milk,
- Seafood,
- oatmeal and kefir.
The systematic use of clean water in the diet should not be forgotten. If your body does not get enough calories, vitamins and trace elements, you need to have enough fluids. The acceptable norm for drinking water is 1, 5-2 liters per day. Do not include tea or juice in this volume.
Important! Only a person who has no problems with the gastrointestinal tract, cardiovascular system, circulatory system, kidneys and liver can afford the monodiet. People with diabetes, gastritis, and stomach ulcers are strictly forbidden to perform such experiments on their bodies.
In order to ensure that the easily lost pounds do not return, you should properly exit your diet. It is not possible to eat from the stomach on the first day after weight loss, as the body calories are immediately converted into fat. A weekly diet is a long-term stress for the body that will not have the most beneficial effect on health. For the first 2-3 days after your diet, you can include vegetable salad and baked apples with honey, boiled chicken breast or vegetable soup in your diet.
Expert opinion
To lose weight properly, you need to understand that losing 5 pounds a week is abnormal for the body and even dangerous in some cases. Following the principles of proper nutrition, a person should lose 3-5 kilograms of fat within a month.
In a short time, great weight loss is possible with either a huge initial weight (90 kg or more) or a strict dietary restriction / starvation combined with intense, exhausting workouts.
Protein feeding can give visible results, but it should be "diluted" as follows:
- drink plenty of fluids to prevent constipation and stone formation;
- eat foods rich in fiber with minimal carbohydrates (various bran, cabbage, legumes, zucchini and cucumbers);
- take vitamin supplements (it is best to have a comprehensive medical examination for your appointment).
Fasting must also be carried out wisely - without fanaticism, meaning that the reduction in daily calories must be smooth, otherwise failures and jams cannot be avoided. Generally, the number of calories consumed per day should be reduced according to the following scheme: 2000-1800-1600-1400-1200-1000-1000. . .
celebrity diets
And now let’s look at how to lose 5kg in a week with the help of proven star diets. Every representative of the beautiful sex of mankind wants to look attractive not only to her man but to herself. The arsenal of well-known diets has been supplemented with dieting methods by Angelina Jolie, Sophia Loren, Victoria Beckham. These celebrities have revealed the secrets of weight loss to the whole world, now every woman has the opportunity to find out her idol’s diet.
Diet from Angelina Jolie
Angelina Jolie’s slimming recipe is that her diet consists exclusively of protein and carbohydrate foods. The menu does not contain fats. The star’s breakfast consists of fruit and oatmeal. As a snack, it prefers soft cheese with a crunch. Lunch is a protein meal in the form of fried low-fat fish and vegetables. Dinner - fried vegetables with chicken, fruit salad.
Diet from Sophia Loren
The real shock to the public was Sophia Loren’s diet. The famous actress claims that dough made from durum wheat helps keep her in shape. The diet lasts for 3 days. However, every day you should eat 100-120 g of cooked pasta. Salads made from fresh vegetables can be used as a side dish. For breakfast, be sure to drink a glass of orange juice or a fruit salad. For an afternoon snack, Sophia Loren prefers fat-free, fruity cottage cheese.
Diet from Victoria Beckham
Victoria Beckham is a famous fashion designer and a mother of four. Many will envy his slenderness. Victoria’s diet is simple and affordable for every woman, especially because it only lasts for 3 days. The point is to eat 4-5 times a day. Breakfast includes wholemeal toast and green tea. The second breakfast is an apple, orange and kiwi salad. Lunch - stewed chicken breast with tomatoes, celery and carrots. Dinner - vegetable salad with shrimp. On the last day, drink only plain water and grapefruit juice. Such a drink allows you to speed up metabolic processes, removing toxins from the body.
The singer's diet
The diet applies to rigid diets as the total daily calories should not exceed 500 kcal. This weight loss method is designed for up to 3-5 days. For breakfast, prefer 200 ml of kombucha drink, fruit and oatmeal. Lunch - celery soup without salt and fat, made from tomatoes, celery root, pepper, Chinese cabbage and ginger. Breakfast and lunch should make up 70% of your total daily diet. Dinner consists of a fruit salad or baked apple with honey.
Exercise
If you don’t know how to lose weight in a week without diets, sports and an active lifestyle will be a savior. The main rule of a slim body is the lack of excessive calories. Every food gives us energy that we need to use. Therefore, a healthy diet and regular exercise is the right path to beauty and a slim body.
Important! Not only adults but also children need to stop dieting for their health. Adolescents require special attention. It is extremely important for a teenager to include enough protein, fat and carbohydrates in their diet as their body is in a phase of physical change and growth. If the child is overweight, it should only be lost through physical activity and a balanced diet.
To lose 5 pounds in a week without dieting, you need to spend 2 hours a day at the gym. You also need to change your diet. May not contain:
- pastries,
- sweetness,
- salty and fried foods,
- smoked meats,
- soda,
- fast food.
Physical activity should consist of strength and cardio exercises. Stressing the heart muscle allows you to burn calories faster.
If someone wants to lose 5 kg in a week without a diet, they need to exercise regularly:
- running short and long distances
- skipping rope,
- cycling or roller skating
- swimming
- aerobics or fitness.
We must not forget the strength exercises, which consist of barbell lifting, barbells, push-ups, barbell squats.
Important! For 1 hour of physical activity, drink at least 0. 5 liters of clean water. Sufficient fluid in the body allows fat to burn faster and is excreted in the form of sweat.
Go to the bath or sauna
There is an opinion that a visit to the spa not only has a positive effect on a person’s appearance but also improves their metabolism. After bathing, a person is said 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 liquid.
The spa is contraindicated for those with heart, vascular and kidney problems. Do not expose your health to such experiments. If a person still decides to go to the sauna or bath during their diet, they need to know a few rules:
- boring to give up alcohol, fatty, salty and smoked foods,
- lose weight while drinking enough clean water in the steam bath,
- you have to have a headdress on your head
- in case of mild dizziness, weakness or headache, you should leave the bath immediately.
In order to lose weight, some sports instructors recommend that you exercise after the bath. Relaxed muscles should be toned with low frequency aerobic exercises. Such training allows for the incorporation of muscle work and excess fat into the muscle work process. But don’t forget to consume enough plain, non-carbonated water. Regularly restoring the body’s water balance contributes to rapid calorie burning. The opinions of those who lose weight with this method are staggering, as they can lose up to 4-5 kg during such a workout.
As a result, nutrition experts recommend modifying your diet, speeding up your metabolic process with physical activity, drinking enough fluids, and not forgetting about healthy sleep. Only an integrated approach to weight loss gives noticeable results, and testing the body with strict diets is highly undesirable!
Opinions about those who lost weight
- Female, 33: "I loved the protein and vegetable menu. I've always loved vegetables and chicken. And fried breasts are usually chic! What diet can you find so many different foods on? At the beginning of the diet it weighed 74 kg after one week 71 and after another week 68. The results so far are only encouraging. The only thing is hard to get used to drinking clean water. Well somehow I don't like it. Then in two weeks I'm used to it, sometimes I find myself wanting to drink, which I didn’t have at all before.
- Girl, 20 years old: "I insisted on this diet like a drowning straw. I thought so much, this is the last one. It won't help, it means it's not fate, I won't try any further. The pounds themselves came and brought in a few more. But what a miracle! My 6kg is left. They're gone and they're not in a hurry! Not only was it comfortable to sit on this diet, but the result lasts. and I'll be in control for the rest of my time. I hope I'll stay the same candy for the rest of my life. "
- Female, 45: "Everyone who says you can't lose 5 pounds in a week is wrong. And that's the example. It's just that the initial weight for this has to be like mine (104 kg). I was on a diet and I actually lost 5, 5 kg in a week, then I took a break and repeated the "feat. " Now that I weigh 81 kg, it has become a habit to lose weight from time to time. as before, but a gram of 400 to 600. And this is normal. The lower the initial weight, the better the gradual weight loss. Otherwise, the skin will sag in wrinkles. And I want to be a slender woman, not Sharpei.