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 within weeks. To solve the problem of excess weight, the help of diets is usually necessary. 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 whole organism. A person may feel general weakness, malaise, nausea, headaches, etc. Therefore, before going on a strict diet, you need to understand the seriousness of your decision. The ideal option would be a prior visit to a general practitioner or nutritionist. If there are hidden or chronic diseases, during the period of weight loss they can be aggravated.
If you have no health problems, losing excess weight is not only possible, but necessary. To do this, you need to choose for yourself 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 on a protein diet or mono-diet on kefir. These food choices can only cause you to crash in a few days, leading to even more weight gain.
General rules for losing weight during the diet
Rule number 1. We drink water!
Whatever diet you choose, don't forget about drinking enough plain water. You need to drink water throughout the day in small sips. If during the diet you will play sports, then at the time of training you need to increase your water intake. For example, if a workout lasts 1 hour, then during this time you need to drink at least 0. 5-1 liters of water. With physical activity, the outflow of fluid from the body increases, so the volume used must be replenished. Dehydration can make you feel dizzy, nauseated, and weak.
It is permissible to drink only pure and purified water. You should not give preference to carbonated water, it only provokes appetite and promotes the accumulation of fat cells due to the presence of carbon dioxide. Also, soda leaches calcium from teeth and bones.
It is better to drink filtered or boiled water. It is necessary to 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, just 30 ml of water per 1 kg of the human body. So that the cells of the body do not suffer from a lack of fluid, it must be replenished in a timely manner 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 4 p. m. m. you should drink ¾ of the total amount of water planned for the entire day. Before going to bed, you can also drink a glass of water, because it helps to thin the blood.
Every morning it is recommended to start with 200 ml of warm water with lemon juice and a piece of ginger. This morning drink will help you quickly perk up and get back to work. Also, during the diet period, the body experiences a lack of vitamins and minerals, so they must be replenished 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 quantity even after the end of the diet. Drinking water is the main rule to lose weight.
Rule number 2. Add vitamins to your diet
Since the diet during the diet is quite meager, it must be replenished with vitamins and trace elements. It is better to choose vitamin complexes together with a nutritionist. He must prescribe the right vitamins 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 because pills were taken, their amount exceeded the norm.
To avoid such a situation, depending on the diet, you should add fresh vegetables, herbs, and fruits to your diet. Vitamin intake is essential. You can also increase the amount of vitamins with the help of vitamin-oxygen cocktails.
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 kept small, especially if choosing a high-protein or Kremlin diet. The total 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.
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 fruits and vegetables.
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, stew in their own juices, 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, you have to put a lot of effort into reducing your salt intake. Salt is capable of retaining fluids in the body, so it will be more difficult to lose extra kilos.
During the diet, it is better to completely exclude salt from the menu. It may well be substituted for fresh herbs, condiments, salt-free spices, sauces and marinades, aromatic herbs, etc. The main thing is to choose the right ingredients for dishes. For example, a sauce made with lemon juice, mustard, and dried herbs is great for marinating meat. To bake fish, it is better to take plain yogurt and mix it with lemon juice, a sprig of rosemary and thyme. Add sweets, for example, spices such as cardamom, vanilla and cinnamon are suitable for cottage cheese casserole. To soften the taste of stews, they can be seasoned with sour cream sauce. To do this, it is better to buy sour cream with a minimum percentage of fat content.
Instead of sunflower oil, olive oil can be added to dishes and marinades. It is this type of oil that helps reduce fat cells. You can also use balsamic vinegar, citrus juices, plain nonfat yogurt, flaxseeds, sesame seeds, etc. to dress salads.
Rule number 6. Let's start the metabolism!
In order for excess weight to disappear faster, you need to establish a daily routine that is as clear as possible. To do this, every day at the same time to eat, go to bed and play sports. Hot spices and seasonings will also help speed up metabolism.
These foods help with digestion, so the food doesn't stay in the body for long. Such spices will help speed up the process of splitting fats: ginger, red pepper, chili. Scientists have noted that grapefruit perfectly fights 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. Of vegetables, celery perfectly accelerates metabolic processes and fights excess weight.
Rule number 7. You can eat after 6 pm.
During a strict diet, you can eat at any time, as soon as a feeling of hunger appears. But the final meal should be no later than 2-3 hours before bedtime. It is best to have dinner as low in 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 of wanting to eat something, even though the last meal was 30-50 minutes earlier. When you just want to eat something, it is 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 calorie deficit. 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 have reduced your intake of acceptable foods too much.
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 most rigid diets, it is necessary to dedicate 20-30 minutes a day to sports.
It can be a simple exercise or a complete workout. It is best to pay attention to cardiovascular loads, which are designed to combat excess weight. These can be: jumping rope, spinning the hula hoop, running, bicycling, active dancing, swimming, playing basketball, volleyball, etc.
Protein diet for a week.
This type of diet is designed to lose 5 to 7 kg per week. It is often used by stars of show business. Unlike other methods, during this period there is practically no feeling of hunger. But this diet has a significant disadvantage - the absence of carbohydrates and fats in the diet. The prolonged absence of these elements can lead to hair loss and discoloration, delamination of the 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 the choice of products. Also, this diet has no restrictions on the amount of food consumed. It is permissible to eat exactly as much as the body requires. This type of diet can be attributed to a number of the most effective diets, since the result obtained lasts a long time. After stopping 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 fruits and vegetables. They contain a lot of fiber, vitamins, amino acids and trace elements.
For women, you need to remember that during the period of a high-protein diet, you can not 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 she can follow a high-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 varied. Therefore, dishes for every taste can be prepared.
During the period of the protein diet, it is permissible to use:
- white meat (rabbit, chicken, turkey),
- beef and ox,
- offal,
- seafood,
- sea and sea fish,
- low-fat fermented dairy products (cottage cheese, yogurt, curdled milk, sourdough, kefir, tofu cheese),
- cereals (except semolina),
- whole wheat bread (no more than 2 slices per day),
- fresh vegetables (different types of cabbage, cucumbers, zucchini, tomatoes, celery),
- green apples,
- tart 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, flaxseed oil, 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
- Afternoon 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, seasoned with soy sauce
- Lunch - boiled chicken breast, vegetable salad, 1 slice of bread
- Afternoon 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 wheat 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 - cottage cheese dough with fruits, 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, porridge
- Snack: a glass of sourdough, 1 slice of wholemeal 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 - 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 advice and recommendations. At the slightest deterioration in well-being, stop the diet and consult a doctor.
Reviews
- "Excess weight tormented me for a long time, probably for 10 years I put up with all the "charms" of my appearance. I had a big belly, thick sides and thighs. All this "helped" me to acquire a lot of complexes with which I struggled for a long time. A protein diet helped me break. With its help, I began to lose weight 5 kg per week. I was on this diet for 2 weeks. Then I took a break 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 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 do not eat fried foods and sweets. Now I replace sweets and cookies with marshmallows, dark bitter chocolate (no more than 2 slices), oatmeal cookies. I cook oatmeal cookies on my own, without adding sugar and flour. I just grind oatmeal, add 1 egg, vanilla sugarlla and dried fruits.
I consider a high-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 mode, without a diet. You need to preserve and strengthen your health by all means. " - "I had to deal with the concept of "diet" in my university years, when I started to gain weight dramatically. Due to malnutrition, with a height of 165 cm, at the end of the first year of studies, 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, because at that time I did not have money to buy some expensive products. The result of my efforts was - minus 5 kg, but this was not enough for me. When I got home in the summer, it became easier to deal with excess weight, since there were a lot of products at home. I sat on the Kremlin diet, which at that time was terribly popular. For a week I was able to lose up to 7 kg. The goal of such a diet was to eat only protein foods. Mom helped me in every possible way in my difficult business, so during the summer I was no longer overweight. Of course, now I understand that I acted incocorrectly, which specifically could harm my health. But, probably, that stage of my life was necessary for me. Now I strictly watch what I eat.
- "I needed to lose 10 kg before flying to Turkey on vacation. I set this goal a month before the vacation. At first I tried to follow a diet of buckwheat and kefir. To be honest, the feeling of hunger did not let me go even when I ate this boiled buckwheat 5 times a day. Probably not my way to lose weight. My friend advised me to follow the Dukan diet. I liked this method due to the fact that you can eat different protein foods. The main problem was find oat bran. I had to order them online, but it was worth it. The result just convinced me. I was on the Dukan diet for about 2 weeks, but somehow I didn't feel it. I didn't experience terrible hunger during this period, so that this diet is mine. Now, when excess weight catches up with me periodically, I use this particular method to lose weight. Sitting around and starving is not for me. Also, during the diet period ofbuckwheat and kefir, I could easily let go, because I wanted a normal meal. It was especially difficult for me without chocolate. Even during my 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. "