How to lose 7 kg in a week? This question is quite popular as sometimes the form has to be submitted in just a few weeks. To solve the problem of overweight, it is often necessary with the help of dieting. Each diet has its own peculiarities and sensitivities, but there are also general rules that are equally suitable for the weight loss period.
It is quite difficult to lose literally 1 kg per day, so only those who do not have problems with the cardiovascular system, digestive tract, liver, kidneys and do not suffer from chronic diseases can decide on such a diet. Sudden weight loss can have a detrimental effect on the functioning of the entire organism. A person may experience 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 would be a preliminary visit to a general practitioner or nutritionist. If there are hidden or chronic diseases, they may worsen during weight loss.
If you do not have any health problems, losing excess weight is not only possible, but necessary. To do this, you need to choose for yourself the type of diet that suits you best. You need to choose yours based on your dietary preferences. That is, if you do not like dairy products, then you should not abandon a protein diet or a mono diet on kefir. These food choices can cause breakdown in just a few days, which will lead to even more weight gain.
General rules for losing weight while on a diet
Rule number 1. We drink water!
Whatever diet you choose, don't forget to drink plenty of plain water. You need to drink water throughout the day in small sips. If you play sports while on a diet, you need to increase your water intake during training. For example, if physical training lasts for 1 hour, then during this time you need to drink at least 0. 5-1 liters of water. With physical exertion, fluid flow from the body increases, so the volume used needs to be replenished. Dehydration can cause dizziness, nausea and weakness.
It is allowed to drink only plain and purified water. You should not choose carbonated water, it only stimulates appetite and promotes the accumulation of fat cells due to the presence of carbon dioxide. In addition, soda leaches 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. It is very simple to calculate the amount of water you need to drink per day. 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 water, it must be replenished in a timely manner during the day. In addition, water helps speed up metabolism. It also promotes the breakdown of fat in tissues.
It is worth noting that before 4 pm you need to drink ¾ of the total amount of water intended for the whole day. Before you go to sleep, 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 quickly refresh and get back to work. In addition, during the diet period, the body experiences a lack of vitamins and minerals, so it is necessary to add fresh fruits and vegetables. Lemon juice will help increase the amount of vitamin C in the body, and ginger will fight obesity with the help of organic acids and antioxidants.
During a strict diet, water consumption should be regular and mandatory. At first you may not want to drink, but you need to force yourself and get used to drinking water. Over time, your body will get used to this treatment and you will feel much better and easier. It is not worth stopping the consumption of water in such quantities even after the end of the diet. Drinking water is the key to losing weight.
Rule number 2. Adding vitamins to your diet
Since the diet during the diet is quite small, it needs to be supplemented with vitamins and trace elements. It is better to choose vitamin complexes together with a nutritionist. He should prescribe the right vitamins for you. Therefore, it is better to undergo a general examination of the body first by a doctor.
It happens that when you take vitamins, a person, on the contrary, feels sick or weak. This is because the amount of some vitamins in the body was sufficient, and because the tablets were taken, their amount exceeded the norm.
To prevent such conditions, depending on your diet, you need to 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 and oxygen cocktails.
Rule number 3. We eat often, but in small portions
To make it easier for the stomach to digest the food, it should come in moderation. Portion sizes should be small, especially if a protein or Kremlin diet is chosen. The entire allocated volume of food must be divided into equal proportions so that it is possible to eat during the day at 2-3 hour intervals.
At the same time, it is better to eat fruit in the first half of the day and protein food in the second. ¾ of the total diet should be fresh vegetables and fruits.
Rule number 4. Forget fried food!
During the dieting period, it is very important to reduce the consumption of fried food, so it is better to steam, fry in its own juices, bake in the oven, grill or foil. The less the product undergoes heat treatment, the more vitamins it will retain.
Rule number 5. Reduce your salt intake!
If you want to lose 7 kg per week, you need to try hard to reduce your salt intake. Salt is able to retain water 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 easily be replaced with fresh herbs, spices, spices without salt, sauces and marinades, aromatic herbs, etc. s. etc. The main thing is to choose the right ingredients in a dish. For example, a sauce made from lemon juice, mustard and dried herbs is great for marinating meat. To bake fish, it is better to take natural yogurt and mix it with lemon juice, a sprig of rosemary and thyme. Adding sweets, for example, spices such as cardamom, vanilla, cinnamon is suitable for cottage cheese. To make the taste of stews softer, you can season them 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 marinades. It is this type of oil that helps reduce fat cells. You can also use balsamic vinegar, citrus juice, natural fat-free yogurt, flax seeds, sesame seeds, etc. s. etc. to dress salads.
Rule number 6. Let's start the metabolism!
In order for excess weight to go away faster, you need to set up a daily routine as clearly as possible. To do this, every day at the same time to eat, go to sleep and do sports. Hot spices and seasonings will also help speed up your metabolism.
These foods help digestion, so the food does not stay in the body for a long time. Such spices will help speed up fat metabolism: ginger, red pepper, chili 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 deposited in the form of cells. From vegetables, celery perfectly accelerates metabolic processes and fights excess weight.
Rule number 7. You can eat after 6pm
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 make dinner as low-calorie as possible. During the dieting period, this can be 1 apple or a salad.
Do not confuse psychological hunger with physical hunger. The term "psychological" hunger refers to the feeling when you just want something to eat, despite the fact that the last meal was 30-50 minutes before. When you just want something to eat, it is better to drink a glass of water. Of course, we arenot talking about the usual snacks that should be during the day.
"Physical" hunger occurs due to a lack of calories. During the dieting period, many people feel hungry, although this feeling should not be present 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 food 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 become. Even with the strictest diet, it is necessary to devote 20-30 minutes to sports a day.
It can be either a simple exercise or a full-fledged exercise. It is best to pay attention to cardio, which is designed to fight excess weight. These can be: jumping rope, spinning the hula hoop, running, cycling, active dancing, swimming, playing basketball, volleyball, etc. etc.
protein diet for a week
This type of diet is designed to drop about 5-7 kg per week. It is often used by stars in show business. Unlike other methods, during this period there is almost no feeling of hunger. But this diet has one significant disadvantage - the lack of carbohydrates and fats in the diet. Prolonged absence of these elements can cause hair loss and fading, destruction of nail plates and increased dryness of the skin. In order not to experience such dietary deficiencies, you also need to drink vitamin complexes, which contain organic acids and fat-soluble vitamins.
Protein food 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 permissible 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 result obtained lasts for a very long time. After you leave this diet, there will be no sudden return of excess weight.
To minimize the harm of this diet on the body, you need to consume fresh vegetables and fruits. They contain a lot of fiber, vitamins, amino acids and trace elements.
For women, you need to remember that while on a protein diet, you cannot reduce your caloric intake to less than 1300 kcal per day. This is the bare minimum every woman should have. For men, this figure is considerably 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 single protein diet for a long time, you can get inflammation of the kidneys, the appearance of stones and sand in the kidneys.
What do we eat during a protein diet?
The inventory of products included in this diet is quite wide and varied. Therefore, it is possible to prepare dishes for every taste.
During the period in which protein food is allowed, use:
- white meat (rabbit, chicken, turkey),
- veal and beef,
- offal,
- seafood,
- sea and sea fish,
- low-fat fermented dairy products (cottage cheese, yogurt, fried milk, sourdough, kefir, tofu cheese),
- grains (except semolina),
- whole grain bread (no more than 2 slices per day),
- fresh vegetables (different types of cabbage, cucumbers, zucchini, tomatoes, celery),
- green apple,
- sour berry,
- citrus,
- nuts and seeds,
- tea and coffee without sugar.
During this period, you can only eat 30 g of fat per day. It is better to use vegetable oils such as olive, linseed or sesame.
This week's menu
Monday
- Breakfast - toast with two slices 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
- 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
- Another breakfast - whole grain 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 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
- Snack - a glass of sourdough, 1 slice of whole grain bread
- Dinner - beef 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 reduce excess weight in the shortest possible time. The main thing is to follow the specified tips and recommendations. At the slightest worsening of your condition, stop the diet and contact your doctor
Reviews
- "Overweight tormented me for a long time, probably for 10 years I endured all the "charms" of my appearance. I had a big stomach, sides and thick thighs. All this "helped" me to get a lot of braids, which I struggled with for a very long timetimeA protein diet helped me break down. With her help, I started losing 5 kg a 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 subsequently switched to a healthy diet. Now I try to keep my weight in the norm, do not eat fried and sweet food. Now I replace sweets and cookies with marshmallows, dark dark chocolate (no more than 2 slices), oatmeal cookies. I cook oatmeal alone, without adding sugar and flour. I simply grind oatmeal, add 1 egg, vanilla sugar and dried fruit.
I believe a protein diet is one of the best ways to fight fat. The main thing is not to "go too far" and give the body a chance to work in normal mode, without a diet. You need to preserve and strengthen your health by all means. " - "I had to deal with the term 'diet' during my university years, when I started to gain a lot of weight. Due to malnutrition, with a height of 165 cm, at the end of the first year of study, I began to gain 80 kg. This situation did not suit me at all and Idecided to lose weight. At first I lost weight on a buckwheat diet, because at that time I did not have money to buy expensive products. The result of my efforts was - minus 5 kg, but this was not enough for me. When I came home in the summerit became easier to cope with excess weight, since there were enough products at home. I sat down on the Kremlin diet, which at that time was terribly popular. In a week I was able to lose up to 7 kg. The whole point of that diet was to eatonly protein food. Mom helped me in every possible way in a difficult business, so during the summer I was no longer overweight. Of course, now I understand that I reacted wrongly, that I could especially undermine my health. But probably this stage in lifemy necessary for me Now fillI stay exactly with what I eat.
- "I had to lose 10kg before I went to Turkey on holiday. I set this goal a month before vacation. At first I tried sitting on buckwheat and kefir diet. To be honest, the feeling of hunger did not leave me even when I ate this boiled buckwheat 5 times a day. It's probably just not my way to lose weight. My friend advised me to go on the Dukan diet. I liked this method because you can eat different protein foods. The main problem was finding oat bran. I had to order them 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 couldn't find it. I didn't feel terribly hungry during this period, so this diet is mine. Now, when excess weight catches up with me regularly, I use this particular method to lose weight. Sitting and starving is not for me. In addition, during the period of buckwheat and kefir diet, I could easily get rid of it, because I wanted normal food. It was especially hard for me without chocolate. Even during the solitary sessions I was very anxious 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. "