In today's world, most people daily struggle with excess weight, which not only interferes with life, but causes complexes and doubts in a person. Of course, this problem is more familiar to women, but the stronger sex of mankind also knows the problem of obesity firsthand.
To get a quick result in a week, people start stuffing themselves with diet pills, torturing themselves with hunger strikes and diets. Such methods lead to strong weight loss, but a few days after the diet the fat returns, and even with good "bonuses" in the form of: abdominal pain, slowing of metabolism, intestinal problems, hormonal changes, etc. How to lose weight by 5 kg in a week at home using a diet that is safe for the body? In order to properly lose weight in a week and not feel discomfort after a diet, you need to remember a few rules of low-calorie nutrition, which, in combination with regular exercise, can give a tangible result after 7 days.
Diet choices for the week
To date, three methods of nutrition have been developed that allow you to lose 5 kg per week - a starvation diet, a mono-diet, a protein diet without carbohydrates.
protein food
A protein diet will help to lose weight urgently and not gain extra pounds after a diet. This food system has won the prize among diets, because it does not starve you, 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. The protein diet promotes fat burning, not muscle mass. Breakfast, lunch and dinner during this period should not exceed 150-200 g.
It is important! Sitting on a protein diet for more than 7 days is fraught with problems with the gastrointestinal tract. Since a person eats only protein, his body receives few fats and carbohydrates. Due to this, the intestines slow down their work. After a week of such a diet, a person can observe constipation, an unpleasant smell from the oral cavity, pain in the kidneys. People with 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 "starving" diet is a kind of diet that consists of a sharp decrease in the calorie content of food consumed. Everyone urgently wants to lose weight, but not everyone thinks about the consequences of such a hungry "riot". The nutritional system of this diet is that the total number of calories consumed for breakfast, lunch and light dinner should not exceed 800-1200 kcal. At the same time, for a healthy diet, an adult should consume up to 2000-2500 kcal per day.
To effectively lose weight in a week on this diet, you must exclude from the diet:
- flour products,
- sweets and confectionery,
- sparkling water,
- Pasta,
- round polished rice,
- Potato,
- sauces and mayonnaise
- sausages and smoked meats,
- pork,
- 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 wonder, "What should I eat to lose weight? "". In the "hungry" diet it is allowed to use:
- fresh vegetables,
- unsweetened fruits and berries,
- groats,
- lean fish,
- White meat,
- fat-free 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 lower the numbers on the scale, but the rewards aren't always worth it. The results obtained are difficult to fix, 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 sufficient fluid intake. Nutritionists recommend drinking 1. 5-2 liters of pure non-carbonated water per day. At the same time, most of the volume of water should be drunk before evening.
Practical advice. The volume of main dishes with a "hungry" diet does not exceed 150-200g. During the day, it is recommended to eat in a fractional way, but often.
The "hungry" breakfast consists of having oatmeal with fruit or a spoonful of honey. For a snack, you can bake an apple, without sugar and honey. For lunch, it is advisable to cook a light vegetable soup and a piece of boiled meat. An evening meal can be enhanced with a vegetable or fruit salad. 2 hours before bedtime, if you feel a strong feeling of hunger, you can drink a glass of low-fat yogurt.
mono-regimes
The mono-diet is one of the most popular methods of rapid weight loss. To quickly lose weight at home by 5 kg per week using a mono-diet, you need a lot of patience. Also, not everyone thinks about the consequences. A monotonous, 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 1-2 products are allowed to be consumed per week of such nutrition.
The most popular products of such a diet are:
- kefir and apples without fat,
- 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 receive enough calories, vitamins and trace elements, it must have enough fluid. The acceptable norm for drinking water is 1. 5-2 liters per day. Do not include tea or juice in this volume.
It is important! Only those who do not have problems with the gastrointestinal tract, cardiovascular system, circulatory system, kidneys and liver can afford a mono-diet. People with diabetes, gastritis, stomach ulcers are strictly forbidden to conduct such experiments on their bodies.
In order for the easily lost kilograms not to return, it is necessary to properly exit the diet. On the first day after the diet, you can not eat from the belly, since the calories received will be instantly converted into fat by the body. A weekly diet is a long-term stress for the body, which will not have the most favorable effect on health. In the first 2-3 days after the diet, you can include vegetable salad and a baked apple with honey, boiled chicken breast or vegetable soup in your diet.
Expert opinion
For good weight loss, you must understand that losing 5 kilos per week for the body is abnormal and even dangerous in some cases. Subject to the principles of proper nutrition, a person should lose 3-5 kilograms of body fat in a month.
Losing a lot of mass in a short time is possible either with a huge initial weight (90 kg or more) or with strict food restriction / starvation, 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 full examination by a doctor).
Fasting should also be carried out wisely - without fanaticism, that is, the decrease in daily calorie content should be gentle, otherwise breakdowns and jams cannot be avoided. 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 see how to lose weight by 5 kg in a week using proven star diets. Each representative of the fair sex of humanity wants to be attractive not only to her man, but also to herself. The arsenal of well-known diets was supplemented with weight loss methods Angelina Jolie, Sophia Loren, Victoria Beckham. These celebrities revealed the secrets of weight loss to the whole world, now every woman has the opportunity to discover the diet of her idol.
Angelina Jolie's diet
Angelina Jolie's recipe for slimming is that her diet consists exclusively of protein and carbohydrate foods. The menu does not include fat. The star's breakfast consists of fruit and oatmeal. As a snack, she prefers soft cheese with a cracker. Lunch is a protein food, in the form of low-fat baked fish with vegetables. Dinner - baked vegetables with chicken, fruit salad.
Sophia Loren Diet
The real shock for the public was Sophia Loren's diet. The famous actress claims that durum wheat pasta helps her stay in shape. 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. Be sure to 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.
The Victoria Beckham Diet
Victoria Beckham is a famous fashion designer and mother of four children. Many will envy its slenderness. Victoria's diet is simple and affordable for all women, especially since it lasts only 3 days. The main thing is to eat 4-5 times a day. Breakfast is whole grain 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 should 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 rigid diets, since the total amount of calories per day should not exceed 500 kcal. This weight loss method is designed for a maximum of 3-5 days. For breakfast, she prefers 200 ml of kombucha drink, fruit and oatmeal. Lunch - celery soup without salt and fat, prepared from tomatoes, celeriac, pepper, Chinese cabbage and ginger. Breakfast and lunch should be 70% of the total daily diet. Dinner consists of a fruit salad or a baked apple with honey.
Physical exercise
If you do not know how to lose weight in a week without dieting, sports and an active lifestyle will come to the rescue. The main rule of a slim body is the absence of excess calories. All foods give us energy that we need to use up. Therefore, healthy diet and regular physical activity are the right way to look beautiful and have a slim body.
It is important! Not only adults, but also children should abandon diets in favor of their health. Teenagers require special attention. It is extremely important for a teenager to have enough proteins, fats and carbohydrates in his diet, because his body is in a phase of physical changes 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 dieting, you need to spend up to 2 hours a day in the gym. In addition, you must adapt your diet. It should not include:
- baked goods,
- sweets,
- salty and fried foods,
- smoked meats,
- a soda,
- Fast food.
Physical activity should include both strength and cardio exercises. The load on the heart muscle allows calories to be burned faster.
If a person wants to lose five kg in a week without dieting, he must exercise regularly:
- run short and long distances
- jumping rope,
- bike or rollerblade
- to swim
- aerobics or fitness.
Do not forget about 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 bath or sauna
There is an opinion that visiting a bath not only has a positive effect on the appearance of a person, but also improves metabolism. After a bath, a person can lose up to 2 kg of excess weight. This has its own truth, but it should be understood that it is not the fat that is lost in the bath, but the liquid.
The bath is contraindicated for those who have heart, vascular and kidney problems. Do not expose your health to such experiences. If a person nevertheless decides to go to the sauna or bath during the diet period, he should know a few rules:
- tedious to give up alcohol, fatty, salty and smoked foods,
- to lose weight, while in the steam room you need to drink enough still water,
- on the head should be a headdress,
- if there is a slight dizziness, weakness or headache, you should immediately leave the bath.
To lose weight, some sports trainers recommend exercising after bathing. Relaxed muscles should be toned with low frequency aerobic exercise. Such training allows you to include in the process of muscle work and excess fat. But do not forget about the sufficient consumption of ordinary non-carbonated water. Regular restoration of the body's water balance contributes to the rapid burning of calories. Reviews of those who have lost weight using this method are shocking, because in a month of such training it is possible to lose up to 4-5 kg.
Accordingly, nutritionists recommend adjusting the diet, speeding up the metabolic process through physical activity, drinking enough fluids and not forgetting about healthy sleep. Only an integrated approach to weight loss will yield noticeable results, and testing your body with strict diets is highly undesirable!
Reviews of those who have lost weight
- Woman, 33 years old: "I really liked the protein and vegetable menu. I've always liked vegetables, and chicken too. there such a variety of dishes? On the contrary, almost the only leaf of lettuce you need to shred for a week. At the beginning of the diet, the weight was 74 kg, after a week 71, after another week 68. UntilSo far, the results are only encouraging. The only thing that's hard is getting used to drinking clean water. Well, I don't like it in a way. And then, I already got used to it in two weeks, sometimes I even catch myself thinking that I want to drink, which was not at all before.
- Girl, 20: "I clung to this diet like a drowning man to a straw. I thought that was it, that last one. It won't help, that means it's not fate, IWill not try again. But in the fact that everything came back. Kilograms themselves came and brought a few more. But what a miracle! My 6 kg are gone. They are gone and in no hurry to return! Noonly it was comfortable to sit on this diet, but also the result holds. Thank you, to whoever developed it. I will adhere to it regularly and control the rest of the time. I hope to remain the same candy for therest of my life. "
- Female, 45: "Anyone who says you can't lose five pounds in a week is wrong. And I'm an example of that. It's just that the initial weight for that should be like mine (104kg) I went on a diet and really lost 5. 5 kg in a week. Then I took a break and repeated the "feat". Now that I weigh 81 kg, do adiet has become a habit from time to time. But the weight is already losing not a kilo a day, as before, but a gram of 400-600 each. And this is normal. The lower the initial weight, the better c"It's for the body, it's gradual weight loss. Otherwise, the skin will sag in folds. And I want to become a slender woman, not a sharpei. "