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. To solve 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 a 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 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 general practitioner or nutritionist. If there is a hidden or chronic disease, then during the period of weight loss they can be worse.
If you have no health problems, then losing excess weight is not only possible, but necessary. To do this, you need to choose for yourself the type of optimal diet that suits you best. You have to make a choice based on your gastronomic preferences. That is, if you do not like dairy products, then you can not stop on a protein diet or a mono-diet on kefir. This food choice can only cause damage in a few days, which will lead to 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 plain water. You should drink water throughout the day in small sips. If during the diet you will play sports, then at the time of training you need to increase drinking water. For example, if the exercise lasts for 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 amount used must be replenished. Dehydration can make you feel dizzy, nauseous, and weak.
It is allowed to drink only plain and holy water. You should not give preference to carbonated water, it only stimulates appetite and promotes the accumulation of fat cells due to the presence of carbon dioxide. In addition, soda dissolves 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 every day. Calculating the individual amount of water you need to drink every day is very easy. To do this, multiply your body 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 experience a lack of fluid, it must be replenished at the right time throughout the day. In addition, water helps speed up metabolism. It also promotes the breakdown of fat in the tissue.
Keep in mind that before 4 pm you need to drink ¾ of the amount of water intended for the whole day. Before going to bed, 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 cheer up and get back to work. In addition, during the diet period, the body experiences a lack of vitamins and minerals, so they need 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 have to force yourself and get used to drinking water. Over time, the body will get used to this regimen and you will feel better and easier. It is not worth it to stop consuming water in such amounts 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 relatively 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 first undergo a general examination of the body 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 because of taking pills, the amount exceeds the norm.
To avoid such a situation, depending on the diet, you need to 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 a cocktail of vitamins and oxygen.
Rule number 3. We eat often, but in small portions
To make it easier for the stomach to digest food, it should be simple. Portion sizes should be small, especially if a protein or Kremlin diet is chosen. The total amount of food allocated must 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. ¾ of the total diet should be fresh vegetables and fruits.
Rule number 4. Forget fried food!
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 preserved.
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 your salt intake. Salt can retain fluid in the body, so it will be more difficult to lose extra weight.
During the diet, it is better to exclude salt from the menu altogether. It may be replaced with fresh herbs, seasonings, spices without salt, sauces and marinades, aromatic herbs, etc. The main thing is to choose the right ingredients for the 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. Add sweets, for example, spices such as cardamom, vanilla, cinnamon are suitable for cottage cheese casserole. To make the taste of the casserole softer, it can be seasoned with sour cream sauce. To do this, it is better to buy sour cream with a minimum percentage of fat content.
Instead of sunflower oil, olive oil can be added to dishes and marinades. This type of oil helps reduce fat cells. You can also use balsamic vinegar, citrus juice, natural fat-free yogurt, flax seeds, sesame seeds, etc. to garnish the salad.
Rule number 6. Let's start the metabolism!
In order to lose excess weight faster, you need to prepare a daily routine as clear as possible. To do this, every day at the same time to eat, go to sleep and play sports. Hot spices and seasonings will also help speed up the metabolism.
These foods help digestion, so food does not stay long in the body. Such spices will help speed up the process of fat separation: ginger, red pepper, chili pepper. Scientists have realized that grapefruit perfectly fights with excess weight. A glass of grapefruit juice should be drunk at least once a day so that excess fat does not accumulate in the form of cellulite. From vegetables, celery perfectly accelerates the metabolic process and fights excess weight.
Rule number 7. You can eat after 6 pm
During a strict diet, you can eat at any time, as soon as hunger appears. But the last meal should be no later than 2-3 hours before bedtime. It is best to make dinner as low in calories as possible. During the diet period, this 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 that. When you just want something to eat, it's better to drink a glass of water. Of course, we are not talking about the standard snack that should be during the day.
"Physical" hunger occurs as a result of a caloric deficit. During the diet period, many people 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 have reduced your 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 sports a day.
It can be either a simple workout or a full workout. It is better to pay attention to cardio loads, which are designed to fight excess weight. This 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 almost no feeling of hunger. But this diet has one significant drawback - the absence of carbohydrates and fats in the diet. Prolonged absence of these elements can trigger hair loss and fading, nail plate penetration, and increased skin dryness. In order not to experience such a dietary deficiency, you need to drink an additional vitamin complex, which includes organic acids and fat-soluble vitamins.
Protein diet is one of the most diverse in terms of product selection. Also, this diet has no restrictions on the amount of food taken. Allowed to eat exactly according to the needs of the body. This type of diet can be associated with some of the most effective diets, because the results obtained last a long time. After leaving this diet, excess weight will not return suddenly.
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 during the protein diet period, 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 quite high - 1800 kcal.
Keep in mind that you can go 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 a protein diet?
The warehouse of products included in this diet period is quite wide and diverse. Therefore, dishes can be prepared for every taste.
During the protein diet period, it is allowed to use:
- white meat (rabbit, chicken, turkey),
- beef and veal,
- offal,
- seafood,
- sea and ocean fish,
- low-fat fermented milk products (cottage cheese, yogurt, curdled milk, sour milk, kefir, tofu cheese),
- cereals (except semolina),
- whole grain bread (no more than 2 slices per day),
- fresh vegetables (various types of cabbage, cucumber, zucchini, tomato, celery),
- green apple,
- sour berries,
- citrus,
- 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 oil, such as olive, flaxseed or sesame oil.
Menu for this week
Monday
- Breakfast - toast with two pieces of chicken and tomato, herbal tea
- Second breakfast - 1 apple
- Lunch - buckwheat soup
- Snack - cottage cheese with fruits
- 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 - cut steamed fish, buckwheat porridge
- Snack - 1 glass of yogurt
- Dinner - fruit salad, 1 glass of kefir
Thursday
- Breakfast - scrambled eggs, coffee without sugar
- Second breakfast - whole grain toast with grilled chicken and vegetables
- Lunch - boiled vegetables with boiled chicken
- Snack - herbal tea, 1 apple
- Dinner - brown rice with spicy boiled turkey, 1 cup of kefir
Friday
- Breakfast - cottage cheese mass with fruits, green tea
- Second breakfast - apple and carrot salad
- Lunch - borscht, vegetable salad, 1 steamed piece
- Snack - a glass of yogurt,
- Dinner - grilled perch fillet with vegetables, herbal tea
Saturday
- Breakfast - 2 boiled eggs, vegetable salad
- Second breakfast - fruit
- Lunch - baked chicken rolls with vegetables, oatmeal
- Snack - a glass of sourdough, 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 bell pepper, 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 tips and recommendations shown. At the slightest deterioration in well-being, stop the diet and seek the advice of a doctor
Reviews
- "Overweight tormented me for a long time, maybe for 10 years I endured all the "charms" of my appearance. I have a big stomach, thick sides and thighs. All this "helped" me to acquire a complex group that I was struggling withfor a long time. The protein diet helped me break myself. With its help, I began to lose weight by 5 kg a week. I was on this diet for 2 weeks. Then I took a break for 2-3 months. For a year such a diet with and withoutdiet, I managed to lose 25 kg of excess weight. The main task was to keep the results. But I, to my surprise, survived and as a result switched to a healthy diet. Now I try to keep my weight in the norm, do not eat fried and sweet foods. Now I replace sweets and cookies with marshmallows, dark dark chocolate (no more than 2 pieces), oatmeal cookies. make your own oatmeal cookies, without adding sugar and flour. I just grind oatmeal, 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 "go too far" and give your body a chance to work in a normal mode, without a diet. You need to preserve and strengthen your health by all means. " - "I had to deal with the concept of "diet" during my university days, when I began to gain weight suddenly. Due to malnutrition, with a height of 165 cm, at the end of the first year of study, my weight began to be 80 kg. This situation did not fit withme at all and I decided to lose weight. At first I lost weight with 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 returned home in the summer, it became easier to deal with excess weight, because there were many products at home. I sat under 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 diet was to eat only protein foods. Mother helped me in every possible way in my difficult business, so throughout mysummer I am no longer overweight. Of course, now I understand that I acted wrongly, which can specifically affect my health. But, maybe, that stage in my life is necessary for me. Now I carefully watch 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 vacation. At first I tried to sit on a buckwheat and kefir diet. To be honest, hunger did not let me go even if I ate this boiled buckwheat5 times a day. This is probably not my way to lose weight. My friend advised me to go on the Dukan diet. I like this method because you can eat different protein foods. The main problem is finding oat bran. I had to order it online, butit was worth it. The result just won me over. I was on the Dukan diet for about 2 weeks, but somehow I did not feel it. I did not experience severe hunger during this period, so this diet is mine. Now, when overweightperiodically catches up with me, I use this particular method to lose weight. Sitting and starving myself is not for me. Diin addition, during the period of buckwheat and kefir diet, I can easily break free, because I want normal food. It is very difficult for me without chocolate. Even during my mono-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. "