How to lose weight in a week by 7 kg? This question is quite popular, because there are times when you have to return a form in just a matter of weeks. To overcome the problem of excess weight is often necessary with the help of diet. Each diet 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, digestive tract, liver, kidneys, and also do not suffer from chronic diseases can decide on such a diet. Sudden weight loss can affect the work of the whole organism. A person may feel general weakness, malaise, nausea, headache, etc. Therefore, before going on a strict diet, you need to understand the seriousness of your decision. The ideal option is an initial visit to a GP or nutritionist. If there are hidden or chronic diseases, then during the period of weight loss they can become severe.
If you do not have health problems, then losing excess weight is not only possible, but also necessary. To do this, you need to choose for yourself the optimal type of diet that is most suitable for you. You need to make a 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 a single diet on kefir. These food choices can only cause damage 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, don't forget to drink enough water. You need to drink water throughout the day in small sips. If during your diet you will exercise, then during exercise you need to drink more water. For example, if the workout lasts 1 hour, then during this time you need to drink at least 0. 5-1 liter of water. With physical activity, the outflow of fluid from the body increases, so the used volume must be replenished. Dehydration can make you feel dizzy, nauseous, and weak.
It is permissible to drink only plain and pure water. You should not give preference to carbonated water, it only provokes appetite and increases 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 need to drink at least 1. 5 liters of water per 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, only 30 ml of water per 1 kg of the human body. So that the cells in the body do not suffer from a lack of fluid, it must be replenished on time throughout the day. In addition, water helps speed up metabolism. It also promotes the breakdown of fat in tissues.
It should be noted that before 4 pm you need to drink the total amount of water intended for the whole day. Before going to bed, you can also drink a glass of water, as it helps 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 cheer up quickly and get back to work. In addition, during the diet period, the body experiences a lack of vitamins and minerals, so it needs to 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 need to push 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. There is no point in stopping the consumption of such an amount of water even after the end of the diet. Drinking water is the main rule for weight loss.
Rule number 2. Add vitamins to your diet
Since the diet during the diet is quite small, it needs to be replenished with vitamins and trace elements. It is better to choose a vitamin complex together with a nutritionist. He should prescribe the right vitamins for you. Therefore, it is better to undergo a general examination of the body in advance with a doctor.
It happens that when taking vitamins, a person, on the contrary, feels unwell or weak. This is due to the fact that the amount of some vitamins in the body is sufficient, and due to taking pills, their number exceeds the norm.
To prevent such a situation, depending on the diet, you need to add fresh vegetables, herbs and fruits to your diet. Vitamin intake is a must. You can also increase the amount of vitamins with the help of a vitamin and oxygen cocktail.
Rule number 3. We eat often, but in small portions
To make it easier for the stomach to digest food, it should be in moderation. Portion sizes should be small, especially if a protein or Kremlin diet is chosen. The entire 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 half. of the total diet should be fresh vegetables and fruits.
Rule number 4. Forget the fries!
During the diet period, it is very important to reduce the consumption of fried foods, so it is better to steam, boil in your own juice, bake in the oven, grill or foil. The less the product is subjected to heat treatment, the more vitamins will be retained.
Rule number 5. Reduce salt intake!
If you want to lose 7 kg in a week, then you need to work hard in terms of reducing salt intake. Salt is able to retain fluids in the body, so it will be more difficult to lose weight.
During the diet, it is better to exclude salt from the menu altogether. It may be replaced with fresh herbs, spices, unsalted spices, sauces and seasonings, aromatic herbs, etc. The main thing is to choose the right ingredients for the dish. For example, a sauce made of lemon juice, mustard, and dried herbs is great for marinating meat. For grilling 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 cottage cheese casseroles. To make the taste of the casseroles more delicate, they can be seasoned with sour cream sauce. To do this, it is best to buy sour cream with a minimum percentage of fat content.
Instead of sunflower oil, olive oil can be added to dishes and condiments. This type of oil helps reduce fat cells. You can also use balsamic vinegar, orange juice, natural fat-free yogurt, flaxseeds, sesame seeds, etc. to make salads.
Rule number 6. Let's start metabolism!
In order to lose excess weight faster, you need to set your daily routine as clearly as possible. To do this, every day at the same time to eat, go to sleep and exercise. Spicy herbs and spices will also help speed up metabolism.
These foods help digestion, so food does not last long in the body. Such spices will help speed up the process of breaking down fats: ginger, red pepper, hot pepper. Scientists have noticed 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 stored in the form of cellulite. From vegetables, celery perfectly accelerates metabolic processes and fights excess weight.
Rule number 7. You can eat after 18 pm
During a strict diet, you can eat at any time, as soon as hunger appears. But the last meal should be no more than 2-3 hours before bedtime. It is best to make dinner as low 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 earlier. When you just want something to eat, better drink a glass of water. Of course, we're not talking about standard snacks that should be there 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 occur during this period. The presence of hunger is the first sign that you have chosen the wrong diet, or cut down on acceptable food intake 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 diet, it is necessary to devote 20-30 minutes to exercise a day.
This can be a simple exercise or a full workout. It is best to pay attention to cardio loads, which are designed to fight excess weight. This 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. It is often used by show business stars. Unlike other methods, during this period there is practically no hunger. But this diet has one significant drawback - the absence of carbohydrates and fats in the diet. Prolonged absence of these elements can lead to hair loss and fading, delamination of the nail plate, and increased dryness of the skin. In order not to experience such a food shortage, you also need to take a vitamin complex, which includes organic acids and fat-soluble vitamins.
The protein diet is one of the most diverse in terms of product choice. In addition, this diet does not limit the amount of food consumed. It is allowed to eat exactly as much as the body needs. This type of diet can be attributed to a number of the most effective diets, as the results obtained last a very long time. After leaving this diet, there will be no sudden return of excess weight.
To minimize the harm of this diet on the body, you need to eat fresh vegetables and fruits. They contain a lot of fiber, vitamins, amino acids and trace elements.
For women, keep in mind that during the period of a 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 quite high - 1800 kcal.
It should be noted that you can follow a protein diet for no more than 1 week. If you eat one protein meal for a long time, you can experience swelling of the kidneys, the appearance of stones and grit in the kidneys.
What do we eat during a protein diet?
The arsenal of products included in this diet period is quite extensive and diverse. Therefore, the dish can be prepared for every taste.
During the period of a protein diet, it is allowed to use:
- white meat (rabbit, chicken, turkey),
- beef and beef,
- innards,
- seafood,
- sea and sea fish,
- low-fat fermented dairy products (cottage cheese, yogurt, condensed milk, sourdough, kefir, tofu cheese),
- cereals (except semolina),
- whole grain bread (no more than 2 slices per day),
- fresh vegetables (various types of cabbage, cucumbers, zucchini, tomatoes, celery),
- green apple,
- give sour,
- orange,
- 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, flaxseed or sesame oil.
This week's menu
Monday
- Breakfast - toast with two pieces of chicken and tomatoes, 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 cutlet, buckwheat porridge
- Snack - 1 cup yogurt
- Dinner - fruit salad, 1 glass of kefir
Thursday
- Breakfast - scrambled eggs, coffee without sugar
- Second breakfast - whole grain bread with grilled chicken and vegetables
- Lunch - vegetable soup with boiled chicken
- Snack - herbal tea, 1 apple
- Dinner - brown rice with spicy boiled turkey, 1 cup kefir
Friday
- Breakfast - cottage cheese mass with fruits, green tea
- Second breakfast - apple and carrot salad
- Lunch - borscht, vegetable salad, 1 steamed cutlet
- Snack - a glass of yogurt,
- Dinner - grilled perch fillet with vegetables, herbal tea
Saturday
- Breakfast - 2 boiled eggs, vegetable salad
- Second breakfast - fruit
- Lunch - grilled chicken rolls with vegetables, oatmeal porridge
- Snack - a glass of sourdough, 1 slice of whole wheat bread
- Dinner - beef stew with vegetables, tea
Sunday
- Breakfast - oatmeal with kefir
- Second breakfast - 1 apple
- Lunch - boiled 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 lose excess weight in the shortest possible time. The main thing is to follow the indicated tips and recommendations. With a slight decrease in well-being, stop the diet and consult a doctor
Review
- "Overweight tormented me for a long time, maybe for 10 years I endured all the "charm" of my appearance. I have a large belly, thick sides and thighs. All this "helped" me to get a lot of the complexes that I strive fora very long time. The protein diet helped me destroy myself. With its help, I began to lose 5 kg per week. I was on this diet for 2 weeks. Then I took a break for 2-3 months. For a year such nutritionwith and without a diet, I managed to lose 25 kg of excess weight. The main task was to save the results. But I, to my surprise, persisted and as a result switched to a healthy diet. Now I try to keep my weight within the norm, not eating foods thatdeep-fried and sweet. Now I replace sweets and pastries with marshmallows, dark dark chocolate (no more than 2 slices), oatmeal cookies. Cook wheat cake yourself, without adding sugar and flour. I simply grind oatmeal, add 1 egg, vanilla sugar 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 mode, without dieting. You need to maintain and strengthen your health at all costs. " - "I had to deal with the concept of "diet" in my college years, when I started to gain weight dramatically. Due to malnutrition, at 165 cm tall, at the end of my first year of study, my weight started at 80 kg. This situation is the sameabsolutely did not suit me and I decided to lose weight. Initially I lost weight on the 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 came home in the summer, it became easier to cope with excess weight, because there were a lot of products at home. I sat on the Kremlin diet, which at that time was very popular. For a week I was able to lose up to 7 kg. The essence of the dietis to eat only protein foods. Mother helped me in every possible way in my difficult business, so during the summer I was no longer overweight. Of course, now Iunderstand that I am acting wrong, that I can particularly damage my health. But, perhaps, that stage in my life was important to me. Now I really pay attention to what I eat.
- "I need to lose 10 kg before flying to Turkey for vacation. I set this goal for myself a month before the holiday. At first I tried to go on a buckwheat and kefir diet. To be honest the hunger did not go away even though I had eaten boiled buckwheat 5 times a day. Maybethis is not my way to lose weight. My friend suggested me to go on the Dukan diet. I like this method because you can eat different protein foods. The main problem was finding wheat bran. I had to order it online but it was worth it. The result just wonme. 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 this diet is mine. Now, when excess weight periodically catches up to me, I use special methods tolose this weight. Sitting and starving alone isn't for me. Besides, duringiode buckwheat and kefir diet, I can easily break away, because I want normal food. It's very difficult for me without chocolate. Even during my single diet, I was very nervous and angry, and during the Dukan diet, I felt normal and calm. The main thing is to find your diet, which will be effective and affordable. "