In today's world, most people struggle with excess weight every day, which not only interferes with life, but brings out complexities and insecurity in a person. Of course, this problem is more familiar to women, but even the stronger sex of humanity knows the problem of obesity firsthand.
To get a quick result in a week, people start filling up on diet pills, torturing themselves with hunger strikes and diets. Such methods lead to a strong weight loss, but a few days after the diet, the fat returns, and also with good "bonuses" in the form of: abdominal pain, slow metabolism, intestinal problems, hormonal changes, etc. How to lose 5 kg weight in a week at home using a diet without harm to the body? In order to lose weight correctly in a week, and also in order not to feel discomfort after a diet, it is necessary to remember some rules of low-calorie diet which, in combination with regular exercise, can give a tangible result after 7 days.
Diet 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 you lose weight urgently and not gain extra pounds after a diet. This food system has conquered the palm of diets, as it does not starve, is saturated with a variety of protein foods, is based on the use of white rabbit meat, chicken, turkey, lean fish, eggs, low-fat dairy products. fat content products. The protein diet promotes fat burning, not muscle mass. Breakfast, lunch and dinner during this period should not exceed 150-200 g.
It's important! Sitting on a protein diet for more than 7 days is fraught with gastrointestinal problems. Since a person eats only protein, his body receives little 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 smell 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 on their health.
During the period of the protein diet, one should not forget about physical activity, as they help to speed up the metabolism and also help to burn calories faster.
"hungry" diet.
A "hungry" diet is a type of diet, which consists of a sharp decrease in the calorie content of the foods consumed. Everyone wants to lose weight urgently, but not everyone thinks about the consequences of such a hungry "riot". The nutritional system of this diet requires that the total number of calories consumed at breakfast, lunch and light dinner should not exceed 800-1200 kcal. At the same time, for a healthy diet, an adult must consume up to 2000-2500 kcal per day.
To effectively lose weight in a week on this diet, it is necessary to exclude from the diet:
- flour products,
- pastry and desserts,
- sparkling water,
- pasta,
- polished round rice,
- Potato,
- sauces and mayonnaise
- sausages and smoked meats,
- Pig,
- canned food,
- bananas, grapes, pears, plums,
- alcoholic beverages,
- fast food products,
- fatty dairy products.
Looking at this list, a person who is losing weight will ask, "What should I eat to lose weight? ". In the "starving" diet, it is allowed to use:
- fresh vegetables,
- unsweetened fruits and berries,
- oatmeal,
- lean fish,
- White meat,
- low-fat yogurt, kefir, cottage cheese,
- freshly squeezed juices.
For breakfast, you can eat fruit with oatmeal, for lunch, stew or boiled meat with vegetables. A week of dieting will help bring the numbers down on the scales, but the game isn't always worth the candle. The results obtained are difficult to correct, often after such a diet a person gains even more weight. In addition, one of the main criteria for losing weight at home is considered to be sufficient fluid intake. Nutritionists recommend drinking 1. 5 to 2 liters of pure non-carbonated water per day. At the same time, most of the volume of water should be drunk before the evening.
Practical advice. The volume of main dishes on a "hungry" diet does not exceed 150-200 g. During the day it is recommended to eat in a fractional way, but often.
The "starving" breakfast diet consists of taking oatmeal with fruit or a spoonful of honey. For a snack, you can bake an apple, without sugar and honey. For lunch it is recommended to cook a light vegetable soup and a piece of boiled meat. An evening meal can be decorated with a fruit or vegetable salad. 2 hours before bedtime, if you feel a strong feeling of hunger, you can drink a glass of low-fat yogurt.
mono-diets
The mono diet is one of the most popular ways to lose weight quickly. To quickly lose weight at home of 5 kg per week with the help of a mono diet, a lot of patience is required. Also, 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 mono diet belongs to the group of the strictest weight loss methods, since it is permissible to consume 1-2 products per week of such nutrition.
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.
During this diet, one should not forget about the systematic use of clean water. When the body does not get enough calories, vitamins and trace elements, it must 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.
It's important! Only those who do not have problems with the gastrointestinal tract, the cardiovascular system, the circulatory system, the kidneys and the liver can afford a mono diet. People who are sick with diabetes, gastritis, stomach ulcers are strictly forbidden to conduct such experiments on their bodies.
In order for the easily fallen kilograms not to return, it is necessary to correctly exit the diet. The first day after the diet, you can not eat from the belly, as the calories received will immediately be converted into fat by the body. A weekly diet is a long-term stress on 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 a 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 kilograms per week for the body is abnormal and in some cases even dangerous. Subject to 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 amount of time is possible both with a huge starting weight (90 kg or more), and with strict dietary / hunger restrictions, combined with intense and exhausting workouts.
Protein nutrition can give a visible result, but it must be "diluted" as follows:
- drink plenty of fluids to prevent constipation and stone formation;
- eat foods rich in fiber, with a minimum of carbohydrates (various varieties of bran, cabbage, legumes, zucchini and cucumbers);
- drink vitamin supplements (for their appointment, it is better to undergo a comprehensive examination by a doctor).
Fasting should also be done wisely, without fanaticism, that is, the decrease in the daily calorie content should be regular, otherwise it is not possible to avoid breakdowns and jams. Normally, the number of calories consumed per day should be reduced according to the following scheme: 2000-1800-1600-1400-1200-1000-1000. . .
celebrity diets
Now let's take a look at how to lose 5kg weight in a week with the help of proven stellar diets. Each representative of the fair sex of humanity wants to look attractive not only to her man, but also to herself. The arsenal of well-known diets was supplemented by the weight loss methods Angelina Jolie, Sophia Loren, Victoria Beckham. These celebrities have revealed the secrets of losing weight to 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 her thinness is that her diet consists entirely of protein foods and carbohydrates. The menu does not include fat. The star's breakfast is fruit and oatmeal. As a snack she prefers soft cheese with a cracker. Lunch is a protein food, in the form of lean baked fish with vegetables. Dinner: baked vegetables with chicken, fruit salad.
Diet of Sophia Loren
The real shock to the audience was Sophia Loren's diet. The famous actress claims that durum wheat pasta helps her keep fit. The diet lasts 3 days. At the same time, every day you need to eat 100-120 g of boiled pasta. As a side dish, you can eat fresh vegetable salads. Make sure you 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.
Victoria Beckham Diet
Victoria Beckham is a famous fashion designer and mother of four. Many of her will envy her slimness. Victoria's 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 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, you need to drink only plain water and grapefruit juice. Such a drink allows you to speed up the metabolic process, removes toxins from the body.
The singer's diet
The diet refers to strict diets, because the total amount of daily calories should not exceed 500 kcal. This method of losing weight is designed for up to 3-5 days. For breakfast she prefers 200 ml of kombucha drink, fruit and oatmeal. Lunch: Celery soup without salt and fat, prepared with tomatoes, celery root, pepper, Chinese cabbage and ginger. Breakfast and lunch should account for 70% of the total daily diet. Dinner consists of a fruit salad or a baked apple with honey.
Exercise
If you don't know how to lose weight in a week without diets, then sports and an active lifestyle will come to the rescue. The main rule of a slim body is the absence of an excess of calories. All foods give us energy that we need to consume. Therefore, healthy nutrition and regular exercise are the right way to beauty and a slim body.
It's important! Not only adults but also children should abandon diets for the benefit of their health. Teens require special attention. It is extremely important for a teenager to get enough protein, fat and carbohydrates in her diet, as her body is in a phase of physical change and growth. If the child is overweight, it is necessary to lose it only with the help of physical activity and a balanced diet.
To lose 5 kilograms in a week without a diet, you need to spend up to 2 hours a day in the gym. Also, you need to change your diet. It shouldn't include:
- bakery products,
- desserts,
- salty and fried foods,
- smoked meats,
- drink,
- Fast food.
Physical activity should consist of strength exercises and cardio. The load on the heart muscle allows you to burn calories faster.
If a person wants to lose five kg in a week without a diet, he needs to exercise regularly:
- running short and long distances
- skipping rope,
- cycling or skating
- I swim
- aerobics or fitness.
Do not forget the strength exercises, which consist of lifting the barbell, dumbbells, push-ups, squats with weights.
Important! For 1 hour of physical activity, you need to drink at least 0. 5 liters of pure water. A sufficient amount of fluid in the body will allow fat to burn faster and be excreted in the form of sweat.
Go to the bathroom or sauna
There is an opinion that visiting a toilet not only has a positive effect on a person's appearance, but also improves metabolism. After a bath, a person could lose up to 2 kg of excess weight. This has its own truth, but it's worth understanding that it's not the fat that's lost in the bath, it's liquid.
Bathing is contraindicated for those with heart, blood vessel and kidney problems. Do not expose your health to such experiments. If a person has nevertheless decided to go to the sauna or bathroom during the diet period, then he must know some rules:
- boring to give up alcohol, fatty, salty and smoked foods,
- to lose weight, while in the Turkish bath you need to drink enough plain water,
- on the head there must be a hat,
- if there is a slight dizziness, weakness or headache, you must immediately leave the bathroom.
To lose weight, some sports instructors recommend working out after a bath. Relaxed muscles need to be toned with low-frequency aerobic exercises. Such training allows you to include muscle and excess fat in the process of work. But do not forget about the sufficient consumption of plain non-carbonated water. Regular restoration of the body's water balance contributes to the rapid burning of calories. Reviews of those who lost weight using this method are shocking, since in one month of such training it is possible to lose up to 4-5 kg.
As a result, nutritionists advise to adjust the diet, speed up the metabolic process through physical activity, drink enough fluids and do not forget about healthy sleep. Only an integrated approach to weight loss will give a noticeable result, and testing your body with strict diets is highly undesirable!
Reviews of those who have lost weight
- Woman, 33: "I loved the protein and veggie menu. I've always loved veggies, and chicken too. And baked brisket is generally chic! What other diet can you find such a variety of dishes in? Al on the contrary, almost the only lettuce leaf to grate for a week. At the start of the diet, the weight was 74 kg, after a week 71, after another week 68. So far the results are only encouraging. which is hard to get used to drinking clean water. Well, somehow I don't like it. Besides, I'm already used to it in two weeks, sometimes I even find myself thinking that I want to drink, which was not at all before.
- Girl, 20: "I clung to this diet like a man drowning in front of a straw. I thought that was the case, the latter. It won't help, it means it's not meant to be, I won't try again. everything came back. The kilograms themselves came and carried a couple more. But what a miracle! My 6 kg remained. They left and are in no hurry to go back! Not only was it comfortable to sit on this diet, but the result is holding too. Thanks to whoever developed it. I will land regularly and check the rest of the time. I hope to stay the same candy for the rest of my life. "
- Woman, 45: "Anyone who says you can't lose five kilograms in a week is wrong. And I'm an example of that. It's just that the starting weight for this should be like mine (104 kg). I went on a diet and I 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 from time to time has become an habit. But the weight is already losing not a kilo a day, as before, but a gram 400-600 each. And this is normal. The lower the starting weight, the better for the body is a gradual weight loss. Otherwise , the skin will fold into folds. And I want to become a slim woman, not a sharpei. "