How to lose weight in a week by 7 kg? This question is quite popular as there are times when you need to return the form in just a few weeks. Solving the problem of excess weight is often necessary with the help of diets. Each of the diets 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, gastrointestinal tract, liver, kidneys, and also do not suffer from chronic diseases can decide tosuch a diet. Sudden weight loss can adversely affect the work of the entire organism. A person may feel general weakness, malaise, nausea, headache, etc. Therefore, before going on a strict diet, you should understand the seriousness of your decision. The ideal option would be a visit to a general practitioner or nutritionist beforehand. If there are hidden or chronic diseases, then during the period of weight loss they may worsen.
If you have no 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 suits you best. You should make your choice based on your gastronomic preferences. That is, if you do not like dairy products, then you should not stop at a protein diet or mono-diet of kefir. These food options can only provoke a crash after 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, do not forget about the sufficient consumption of clean water. You should drink water throughout the day in small sips. If you are going to do sports during the diet, then during training you should increase your water intake. For example, if a workout lasts 1 hour, then during this time you should drink at least 0. 5-1 liters of water. During 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 clean and purified water. You should not give preference to carbonated water, it only provokes the 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 should drink at least 1. 5 liters of water a day. Calculating the individual amount of water you should drink per day is very easy. To do this, multiply your weight in kilograms by 0. 03. This coefficient was not chosen by chance, just 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 in a timely manner throughout the day. In addition, water helps to speed up the metabolism. It also promotes the breakdown of fat in the tissues.
It is worth noting that before 4 p. m. you should drink ¾ of the total amount of water intended for the whole day. Before going to bed, you can also drink a glass of water because it helps to dilute 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 quickly perk up and get back to work. In addition, during the diet, the body experiences a shortage of vitamins and minerals, so they must 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. You may not want to drink at first, but you have to force yourself and get used to drinking water. Over time, the body will get used to this mode and you will feel much better and easier. It is not worth stopping the consumption of water in such a quantity even after the end of the diet. Drinking water is the main rule for losing weight.
Rule number 2. Add vitamins to your diet
Since the diet during the diet is quite scarce, it must 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. That is why it is better to first undergo a general examination of the body by a doctor.
It happens that when taking vitamins, a person, on the contrary, feels bad 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 amount exceeds the norm.
To prevent such a situation, depending on the diet, you should add fresh vegetables, herbs and fruits to your diet. Taking vitamins is a must. 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 food, it should be moderate. 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. ¾ of the total diet should be fresh vegetables and fruits.
Rule number 4. Forget about fried foods!
During the diet, it is very important to reduce the consumption of fried foods, so it is better to steam them, stew them in their own juice, bake them in the oven, on the grill or in 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 in a week, then you should try a lot in terms of reducing your salt intake. Salt is able to retain fluid 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 be replaced by fresh herbs, spices, seasonings without salt, sauces and marinades, aromatic herbs, etc. The main thing is to choose the right ingredients for dishes. For example, a sauce of lemon juice, mustard and dried herbs is great for marinating meat. For baking 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. To make the taste of casseroles softer, 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.
Olive oil can be added instead of sunflower oil in dishes and marinades. It is this type of oil that helps reduce fat cells. You can also use balsamic vinegar, citrus juices, natural nonfat yogurt, flax seeds, sesame seeds, and more.
Rule number 6. Let's start the metabolism!
In order for excess weight to disappear faster, you need to set up your daily routine as clearly as possible. To do this, eat, go to bed and exercise at the same time every day. Hot spices and spices will also help to speed up the metabolism.
These foods aid in digestion so that food does not linger in the body for a long time. Such spices will help speed up the process of breaking down fats: ginger, red pepper, hot red pepper. Scientists have noticed that grapefruit perfectly fights obesity. A glass of grapefruit juice should be drunk at least once a day so that excess fat is not deposited in the form of cellulite. Of the vegetables, celery ideally accelerates metabolic processes and fights obesity.
Rule number 7. You can eat after 6 p. m
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 that the evening meal is as low-calorie as possible. During the diet, it can be 1 apple or 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 before. When you just want to eat something, it's better to drink a glass of water. Of course, we are not talking about standard snacks that should be during the day.
"Physical" hunger occurs as a result of a calorie deficit. During the diet, many people feel hungry, although this feeling should not be during this period. The presence of hunger is the first sign that you have chosen the wrong diet or have reduced your intake too muchof acceptable foods.
Rule number 8. Do not forget about physical activity!
Do not forget about the active lifestyle. The more we move, the faster the metabolic processes in the organs and systems. Even with the strictest diets, it is necessary to spend 20-30 minutes a day for sports.
It can be either a simple exercise or a full-fledged workout. It is best to pay attention to cardio loads, which are designed to fight excess weight. These can be: jumping rope, spinning a 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 feeling of hunger. But this diet has one significant drawback - the lack of carbohydrates and fats in the diet. The long-term absence of these elements can provoke hair loss and fading, delamination of the nail plates and increased dryness of the skin. In order not to experience such dietary deficiencies, you should additionally drink vitamin complexes that include organic acids and fat-soluble vitamins.
The protein diet is one of the most diverse in terms of product selection. In addition, this diet has no restrictions on the amount of food consumed. It is permissible to eat just as much as the body requires. This type of diet can be attributed to a number of the most effective diets, because the obtained result lasts for 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 must consume fresh vegetables and fruits. They contain a lot of fiber, vitamins, amino acids and trace elements.
For women, you should remember that during a protein diet, you cannot 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 much higher - 1800 kcal.
It is worth noting that you can sit on a protein diet for no more than 1 week. If you eat one protein food for a long time, you can get swelling of the kidneys, the appearance of stones and sand in the kidneys.
What do we eat during the protein diet?
The arsenal of products that are included in the period of this diet is quite wide and varied. Therefore, you can prepare dishes for every taste.
During the protein diet, it is permissible to use:
- white meat (rabbit, chicken, turkey),
- beef and veal,
- entrails,
- Seafood,
- ocean and marine fish,
- low-fat fermented milk products (cottage cheese, yogurt, yogurt, 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 apples,
- sour fruits,
- citrus fruits,
- 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, linseed or sesame.
Menu for the week
Monday
- Breakfast - toast with two chicken slices and tomato, herbal tea
- Second breakfast - 1 apple
- Lunch - buckwheat soup
- Snack - cottage cheese with fruit
- Dinner - vegetable salad, a glass of kefir
Tuesday
- Breakfast - fruit mix, 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 cutlets, buckwheat porridge
- Snack – 1 glass of yogurt
- Dinner - fruit salad, 1 cup of kefir
Thursday
- Breakfast - scrambled eggs, coffee without sugar
- Second breakfast - whole grain toast with roasted 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 table 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 kvass, 1 slice of whole grain bread
- Dinner - beef stew with vegetables, tea
Sunday
- Breakfast - oatmeal with kefir
- Second breakfast - 1 apple
- Lunch - stewed chicken liver with tomatoes and peppers, buckwheat porridge
- Snack - cottage cheese with berries
- Dinner - 1 cup 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 indicated tips and recommendations. At the slightest deterioration in well-being, stop the diet and consult a doctor
Reviews
- "Excess pounds tormented me for a long time, probably for 10 years I endured all the "charms" of my appearance. I had a big belly, sides and thick thighs. All this "helped" me to acquire a bunch of complexes that I struggled with a lotlong time. A protein diet helped me break through. With her help, I started to lose weight by 5 kg per week. I was on this diet for 2 weeks. Then I took a break for 2-3 months. In one 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 as a result switched to a healthy diet. Now I try to keep my weight normal, I don't eat fried and sweet foods. Now I replace sweets and biscuits with marshmallows, dark dark chocolate (no more than 2 slices), oat biscuits. I cook oat biscuits on their own, without adding sugar and flour. I just grind oats, add 1 egg, vanilla sugar and dried fruit.
I consider a protein diet to be one of the best ways to fight fat. The main thing is not to "overdo it" and give your body the opportunity to work in a normal mode, without a diet. You must protect and strengthen your health in every way. " - "I had to deal with the concept of "diet" already in my university years, when I began to gain weight drastically. Due to malnutrition, with a height of 165 cm, at the end of the first year of study, I began to weigh 80 kg. This situation did not suit me at all anddecided to lose weight. At first I lost weight on a 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, I became moreeasily cope with excess weight, since there was an abundance of products at home. I sat on the Kremlin diet, which at that time was terribly popular. In one week I managed to lose up to 7 kg. The whole point of this diet was to eat onlyprotein foods. Mom helped me in every way in my difficult business, so that in the summer I was no longer overweight. Of course, now I understand that I acted incorrectly, that I could specifically undermine my health. But probably this stage of my life wasnecessary for me. Now I am very careful about what I eat.
- "I had to lose 10kg before I flew to Turkey on holiday. I set this up a whole month before the holidays. At first I tried to sit on a diet with buckwheat and kefir. To be honest, the feeling of hunger did not let me go even when I ate this boiled buckwheat 5 times a day. Probably just not my way of losing weight. A friend of mine advised me to go on the Dukan diet. I liked this method because you can eat different protein foods. The main problem was to find oat bran. I had to order them online but it was worth it. The result just won me over. I've been on the Dukan diet for about 2 weeks but somehow I'm not feeling it. During this period, I did not experience terrible hunger, so this diet is mine. Now, when excess weight periodically catches up with me, I use this particular method to lose weight. Sitting and starving is not for me. Also, during the buckwheat and kefir diet, I could easily relax because I wanted normal food. It was especially hard for me without chocolate. Even during the monodiets I was very nervous and angry, and during the Dukan diet I feel normal and calm. The main thing is to find your diet, which will be effective and affordable.