How to lose weight in a week by 7 kg? This question is quite popular, as 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 diets. 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, regret, nausea, headache, etc. Therefore, before going on a strict diet, you should understand the seriousness of your decision. The ideal option would be a preliminary visit to a general practitioner or nutritionist. If there are hidden or chronic diseases, then during the period of weight loss they may worsen.
If you have no health problems, then losing excess weight is not only possible, but necessary. To do 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 stick to a protein diet or a mono-diet on kefir. These food options can only provoke 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!
Whatever diet you choose, do not forget about the sufficient consumption of plain water. You should drink water throughout the day in small sips. If you are going to play sports during the diet, then you should increase your water intake during exercise. For example, if a workout lasts 1 hour, then during this time you should drink at least 0. 5-1 liters of water. With physical activity, the flow of fluids from the body increases, so the used volume must be replenished. Dehydration can make you feel dizzy, nauseous and weak.
It is allowed to drink only pure and clean water. You should not give priority to carbonated water, it only provokes appetite and promotes 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 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 fluids, it must be replenished at the right time throughout the day. In addition, water helps speed up metabolism. It also promotes the breakdown of fats in the tissues.
It is worth noting that before 16: 00 you should drink ¾ of the total amount of water that was meant for the whole day. Before going to bed, you can also drink a glass of water, because it helps to thin the blood.
Every morning it is advisable to start with 200 ml of warm water with lemon juice and a piece of ginger. This morning drink will help you cheer up quickly and get back to work. In addition, during the diet period, the body experiences a lack of vitamins and minerals, so they must be supplemented 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. 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 easier. It is not worth stopping the consumption of water in such an amount even after the end of the diet. Drinking water is the main rule to lose weight.
Rule number 2. Adding vitamins to your diet
Since the diet during the diet is quite poor, it must be supplemented 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 first undergo a general examination of the body with a doctor.
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 should add fresh vegetables, herbs and fruits to your diet. Taking vitamins is essential. You can also increase the amount of vitamins with the help of cocktails with vitamins and oxygen.
Rule number 3. We eat often, but in small portions
To make it easier for the stomach to digest food, it should be moderate. Portion sizes should be small, especially if a protein or Kremlin diet is chosen. All the specified volume of food should be divided into equal proportions so that during the day it is possible to eat in intervals of 2-3 hours.
At the same time, it is better to eat fruits in the first half of the day, and protein foods in the second. ¾ of the total diet should be fresh vegetables and fruits.
Rule number 4. Forget fried foods!
During the diet period, it is very important to reduce the consumption of fried foods, so it is better to steam them, boil them in your own broth, bake them in the oven, grill them or make noodles. 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 per week, then you should try hard to reduce your salt intake. Salt is able to retain fluids 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 made from lemon juice, mustard and dried herbs is great 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 curd casserole. To make the taste of the pans softer, they can be topped with sour cream. To do this, it is best to buy sour cream with a minimum percentage of fat content.
Instead of sunflower oil, you can add olive oil to dishes and marinades. It is this type of oil that helps reduce fat cells. To dress salads, you can also use balsamic vinegar, citrus juices, natural fat-free yogurt, flax seeds, sesame, etc.
Rule number 6. Let's start the metabolism!
In order for excess weight to go away faster, you need to set a daily routine as clearly as possible. To do this, every day at the same time to eat, go to bed and play sports. Spices and hot spices 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 breaking down fats: 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 is not deposited in the form of cellulite. Among vegetables, celery perfectly accelerates metabolic processes and fights excess weight.
Rule number 7. You can eat after 18: 00
During a strict diet, you can eat at any time, as soon as the feeling of hunger appears. But the last meal should be no later than 2-3 hours before bedtime. It is best to cook a dinner with as few calories as possible. During the diet period, this can be 1 apple or a salad.
Psychological hunger should not be confused with physical hunger. The concept of "psychological" hunger refers to the feeling when you just want something to eat, despite the fact that the last meal was 30-50 minutes ago. When you just want something to eat, it's best to drink a glass of water. Of course, we are not talking about standard meals that should be during the day.
"Physical" hunger occurs as a result of a lack of calories. During the diet period, many 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 greatly reduced your intake of acceptable foods.
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 sports a day.
It can be either a simple exercise or a full workout. It is good to pay attention to cardio loads, which are designed to fight excess weight. These can be: jumping rope, spinning the hula-hoop, 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. Often used by show business stars. Unlike other methods, during this period there is practically no feeling of hunger. But this diet has a significant disadvantage - the lack of carbohydrates and fats in the diet. Prolonged lack of these elements can provoke hair loss and fading, delamination of nail plates and increased dryness of the skin. In order not to experience such dietary deficiencies, you should also 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 requires. This type of diet can be attributed to a number of more effective diets, as the result obtained lasts a very long time. After leaving this diet, there will be no sudden return of excess weight.
To minimize the damage of this diet on the body, you should consume fresh vegetables and fruits. They contain a lot of fiber, vitamins, amino acids and trace elements.
For women, you should remember that during the period of a 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 a protein food for a long time, you may have swelling of the kidneys, the appearance of stones and sand in the kidneys.
What do we eat during the 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, the use of:
- white meat (rabbit, chicken, turkey),
- beef and veal,
- underwear,
- seafood,
- ocean and sea fish,
- low-fat fermented milk products (cottage cheese, yogurt, sour milk, sourdough, kefir, tofu cheese),
- cereals (except oatmeal),
- whole grain bread (no more than 2 slices per day),
- fresh vegetables (various types of cabbage, cucumbers, zucchini, tomatoes, 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, linseed or sesame oil.
Menu for the week
Monday
- Breakfast - toast with two slices of chicken and 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 - 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 cakes, buckwheat porridge
- Snack - 1 glass of yogurt
- Dinner - fruit salad, 1 glass of kefir
Thursday
- Breakfast - scrambled eggs, coffee without sugar
- Second breakfast - cereal 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 cup of kefir
Friday
- Breakfast - curd mass with fruit, green tea
- Second breakfast - apple and carrot salad
- Lunch - borscht, vegetable salad, 1 steamed 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 porridge
- Snack - a glass of sour cream, 1 slice of whole grain bread
- Dinner - beef stew with vegetables, tea
Sunday
- Breakfast - oatmeal with kefir
- Second breakfast - 1 apple
- Lunch - boiled chicken liver with tomatoes and bell peppers, 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 indicated tips and recommendations. At the slightest deterioration of well-being, stop the diet and consult a doctor
evaluations
- "Excess weight tormented me for a long time, probably for 10 years I endured all the "mysteries" of my appearance. I had a big belly, thick sides and thighs. All this "helped" me to gaina bunch of complexes that I struggled with for a very long time. A protein diet helped me to break myself. With its help, I began to lose weight by 5 kg per week. I was on this diet for 2 weeks. Then I did abreak for 2-3 months. For a year of such nutrition with and without diets, I managed to lose 25 kg of excess weight. The main task was to maintain the result. But I, to my surprise, persevered and as a result switched to a diethealthy. Now I try to keep my weight normal, I don't eat fried and sweet foods. Now I replace sweets and cookies with marshmallows, dark dark chocolate (no more than 2 slices), oatmeal cookies. Cookies withI cook oats myself, without adding sugar and flour. Just grind the oats, add 1 egg, shakesmell of vanilla and dried fruits.
I consider 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 way, without a diet. You must preserve and strengthen your health at all costs. " - "I have had to deal with the concept of "diet" since my university years, when I began to gain weight dramatically. Due to malnutrition, with a height of 165 cm, 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 at that time I did not have money to buy some expensive products. The result of my efforts was - minus 5 kg, butthis was not enough for me. When I returned home in the summer, it became easier to deal with excess weight, since there was an abundance of products at home. I sat on the Kremlin diet, which at that time was extremely popular. Forin a week I managed to lose up to 7 kg. The whole purpose of that diet was to eat only protein foods. Mom helped me in every possible way in my difficult business, so that during the summer I was no longer overweight. Of course, now II understand that I did wrong, thatcan especially damage my health. But, surely, that stage in my life was necessary for me. Now I strictly watch what I eat.
- "I had to lose 10 kg before flying to Turkey for vacation. I set this goal for myself a month before the holidays. At first I tried to sit on a diet of buckwheat and kefir. To be honest, the feeling of hunger did notit let me go even when I ate this boiled buckwheat 5 times a day. Maybe it's not my way to lose weight. My friend advised me to follow the Dukan diet. I liked this method because you can eat different protein foods. The main problem was finding the oat bran. I had to order it online 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 thisperiod, so this diet is mine. Now, when excess weight catches me periodically, I use this special method of losing weight. Sitting and starving myself is not for me. Moreover, during the period of the diet withbuckwheat and kefir, I could break off easily, septhat I wanted normal food. It was especially difficult for me without chocolate. Even during the mono-diets I was very nervous and angry and during the Dukan diet I feel normal and calm. The main thing is to find your diet, which will be effective and affordable. "