When an important event or a long-awaited holiday is approaching, every girl dreams of looking great, so she tries to lose weight fast. At home, it is not difficult. To lose weight fast, you need to choose an effective diet, patience and perseverance. In this article, we will consider the basic rules and the menu for about a week to get rid of excess weight as quickly as possible.
5kg weight loss in one week
There are a large number of systems and diets that can allow you to quickly reduce the annoying kilograms. Which diet to choose and how to stick to it and maintain the ideal diet effect?
The weekly diet can be roughly divided into 3 types:
- Single diet-the basis of this diet system is the consumption of a single product. This includes diets such as kefir, apples, buckwheat porridge, etc. Losing weight with this diet can happen quickly, but such physical burden can be dangerous, and the results obtained are short-lived. The lack of vitamins and essential minerals in the body may exacerbate the disease. In addition, the skin is dull, the hair is deteriorating, and usually, the appearance of thinner girls takes on a painful appearance, which is not at all the result that beautiful women expect when choosing a fast food before major events in life.
- Hungry eating. The basis of this diet is to reduce the calories in the daily diet to the level of 800-1000 kcal. The effect of this technique is very radical, and the body is under tremendous pressure. Fat literally begins to "burn", however, after resuming the daily diet, the weight is restored, and sometimes it "brings" several pounds of extra fat.
- Protein diet. The characteristic of these diets is to reduce the content of carbohydrates in the menu. In addition, you not only need to abandon flour and sweets, but also vegetables, fruits and cereals. The menu of this diet usually includes: meat, fish, eggs, cheese. The plumb line appeared quickly, and what was left was fat, not muscle. The result lasts longer than other types of nutrition. However, constipation, bad breath, and severe kidney pressure may accompany the diet.
Basic nutrition rules for fast weight loss
By following the basic rules of weight loss, it will be easier to get results. In order to lose weight effectively, you need:
- Eat small meals 5-6 times a day. This can avoid hunger, and speed up the metabolism, and the metabolism is directly dependent on the speed of weight loss.
- Choose a diet menu and gradually reduce the amount of food consumed. This can prevent the body from being stressed and malfunctioning.
- The size of a meal should be equal to the size of a fist-this is normal.
- Eat dinner no later than a few hours before going to bed.
- Dishes should be steamed or boiled. All fried foods should be eliminated in the diet.
- Add a group of sports activities.
- Chew food vigorously when eating. This will make you no longer feel hungry.
- Make sure to drink plenty of water. It weighs about 30 milliliters per kilogram.
- Reduce salt intake because it can retain water in the body and slow down the rate of weight loss.
- After finishing the diet, do not pounce on taboo foods, but consolidate the results.
How to properly lose 5 kg in a week
In order to minimize the burden on the body and avoid the health consequences of a sudden desire to lose weight, it is best to abandon a strict diet. Instead of painful restriction, it is worth cleaning up toxins and toxins in the body and starting to eat properly.
Eating oat bran and vegetable salad is an effective way to cleanse the intestines. Bran is best eaten with breakfast, and salad is added to the main course at lunch or dinner. Cleaning your body will get you rid of 3-5 pounds of excess fat in the first few days, but without proper nutrition, "cleaning" will be useless.
Proper nutrition is not a diet, but the results often exceed the effects of fast food. The human body is rich in vitamins, skin and complexion are improved, wrinkles are smoothed, and the body feels light. The longevity of the results obtained is also a pleasant point.
The basis of this nutrition is the choice of menus, in which protein, fat and carbohydrates are harmoniously combined. According to nutritionists, the ratio should be approximately: 2; 1; 4.
In order to get rid of the extra 5 pounds within 7 days, you should abide by the following rules:
- Before starting to lose weight, please calculate your calorie intake based on your lifestyle, age, starting weight, and gender. In order to lose weight without harming the body, on average, the rate should be 1100 to 1300 kcal per day.
- Eat every 3-4 hours.
- Choose a variety of foods rich in minerals and vitamins. Most menus should include fruits and vegetables.
- At breakfast and lunch, I eat carbohydrates-cereals and fruits, and at night I prefer protein-meat, fish, kefir, and cheese.
- Reject food from fat, sweetness, fried, canned food. Use whole grains instead of bread instead of sugar, but honey, and add natural seasonings instead of salt.
- Refuse to drink alcoholic beverages.
Nutrition after weight loss
When the goal is reached, the excess weight disappears, and the favorite clothes are finally buttoned up to fit the body. It is too early to relax. The consolidation period of the results is one of the main stages of the entire weight loss process. Many people ignore this process and regain weight after a while.
After the diet is complete, even if you really want to eat, do not leave the bread and buns on. necessary:
- Continue to follow the rule of eating small amounts of food every 3-4 hours;
- There should be three main meals, plus two or three snacks;
- Observe drinking habits and consume at least 2 liters of clean water. every day;
- The menu should include all food categories-fruits, vegetables, grains, proteins, fats, dairy products.
- Now you can enjoy the food, but you should learn to enjoy not the quantity, but the quality of enjoyment. Learn to be happy from every bite. Eating a few chocolate bars and enjoying the taste is much more pleasant than swallowing an entire chocolate bar and gluttony at once.
- You need to control your diet. If you have a big meal, it is best to arrange a fast day for yourself. Before the banquet starts, you should drink a glass of water within 30 minutes-this will fill your stomach and reduce your appetite;
- You can add 100 kcal to your diet every week, and then your body will gradually adapt to the increase in energy. The transition from the diet menu to normal nutrition will proceed smoothly and harmoniously.
When starting a diet, you should consider the basic advice of a nutritionist:
- You cannot eat in front of the TV or be distracted by other things. The food should be absorbed slowly and enjoy every bite. This will make you feel faster.
- Vegetables, fish and meat should be steamed, grilled or grilled;
- After dieting, you should forget fast food and eat natural foods.
- Do not eat canned or frozen food;
- The use of exotic foods and spirits should be avoided. Drinking alcohol will dull the feeling of fullness and increase appetite;
- In the cold season, it is recommended to take vitamins;
- You should learn to chew food slowly. Soothing music will help this, the feeling of fullness will be faster, and the amount of food will be reduced;
- It is better to choose fruit instead of juice; it is better to start cooking with vegetable soup or soup;
- It is best to reduce sugar consumption and, if possible, eliminate it completely.
Sample weekly diet menu
In order to lose weight effectively and maintain a balanced diet, it is recommended that you familiarize yourself with the diet menu for about 7 days, which can reduce 5 kg of weight.
The daily menu contains the same products every day, and you can combine them together at your own discretion. The most important thing is to eat every 2 hours, drink up to 2 liters of water, completely eliminate salt and sugar, and give up tea and coffee for a week. In addition to potatoes, you can also eat fruits and vegetables.
In 1 day, you need to eat:
- 4 kinds of fruits, including bananas;
- 7 kinds of raw vegetables
- 70 grams of unroasted nuts;
- 150 grams of chicken breast.
This menu must be repeated throughout the entire week of the diet, combining the products with each other. You can make a salad with raw vegetables, which should be seasoned with lemon juice. By boiling chicken breast, you can not only eat meat, but also broth.
According to dieters, this diet is very effective. Cleans the skin and presents a healthy glow on the face. The quick effect is pleasant!
Contraindications for fast weight loss
Diet is not recommended:
- Children and adolescents, because during the growth and formation of the body, should ensure that they eat high-quality food.
- If there is a lack of nutrition in the body, pregnant women and lactating women can have dangerous consequences for their children.
- During menopause, the weight stabilizes six months after the onset of onset. During the remodeling period, it should not be subjected to unnecessary stress.
- The elderly need to be cautious about their health.
- People with chronic diseases can only lose weight after consulting a doctor.
Therefore, it is possible to lose weight within a week. The most important thing is to follow all the recommendations of nutritionists and follow the basic principles of weight loss. Taking a cautious approach to health during eating will allow you to avoid negative effects on your body.