How to lose 5 kg per week

When an important event or a long-awaited vacation is coming, every girl dreams of looking great, so she strives to lose weight quickly. At home this is not difficult to do, for fast weight loss you need to choose an effective diet, have patience and willpower. In this article we will look at the basic rules and an approximate menu for a week to get rid of extra pounds as quickly as possible.

Lose 5 kg per week

There are a huge number of regimens and diets that allow you to quickly lose the hated pounds. What diet to choose, how to stay on it, get the desired result and keep it?

Weekly diets can be roughly divided into 3 types:

1. Monodiet - the basis of such diets is the consumption of one product. This includes diets of kefir, apples, buckwheat porridge and more. Weight loss with such a diet happens fast enough, but such loads on the body can be dangerous, and the results achieved are short-lived. Due to the lack of vitamins and essential minerals in the body, exacerbation of the disease is possible. In addition, the skin becomes dull, the hair deteriorates and, in general, the appearance of thinner girls acquires a painful appearance, and this is not at all the result that beauties rely on when choosing an express diet before important events in life.
2. Hungry diets. The basis of such diets is the reduction of calories to the level of 800-1000 kcal in the daily diet. The action of this technique is quite aggressive, the body is subjected to severe stress. Fat literally starts to "burn", but after returning to the usual diet, the weight returns and sometimes "carries" a few extra pounds with it.
3. Protein diets. The peculiarities of these diets are to reduce the amount of carbohydrates in the menu. In addition, you should give up not only flour and pastries, but also vegetables, fruits and cereals. The menu of such diets usually includes: meat, fish, eggs, cottage cheese. The plumb line appears quickly as it leaves the fat, not the muscle mass. The results last much longer than with other diets. However, the period of the diet will be accompanied by constipation, bad breath and severe stress on the kidneys.

Basic dietary rules for fast weight loss

By following the basic rules of weight loss, it will be much easier to achieve results. For effective weight loss you need:

1. Eat small meals 5-6 times a day. This will avoid the depressing feeling of hunger and speed up the metabolism, which directly affects the rate of weight loss.
2. Choosing a diet menu that includes a gradual reduction in the amount of food consumed. This will avoid stressful situations for the body and breakdowns.
3. For one meal, the portion size should be equal to the size of the fist - this is the norm.
4. Have dinner no later than a few hours before bedtime.
5. Dishes should be steamed or cooked. All fried foods should be eliminated from the diet.
6. Add a set of physical activities.
7. Chew food vigorously while eating. This will keep you from starving longer.
8. Remember to drink plenty of clean water. The approximate volume is 30 ml per 1 kg of body weight.
9. Reduce salt intake as it retains fluid in the body and slows the rate of weight loss.
10. After completing the diet, do not rush to forbidden foods, but consolidate the results.

How to properly lose 5 kg per week

To minimize the burden on the body and avoid unpleasant health consequences from a sudden desire to lose weight, it is better to abandon strict express diets. Instead of painful restrictions, it is worthwhile to cleanse the body of toxins and toxins and start eating properly.

Eating oat bran and vegetable salads is an effective way to cleanse the intestines. Bran is best eaten with breakfast, and salads are added to main dishes at lunch or dinner. Cleansing the body will allow you to get rid of 3-5 extra pounds in the first few days, but without proper nutrition, "cleansing" will be useless.

Proper nutrition is not a diet, but the results often outweigh the effects of express diets. The body is saturated with vitamins, the skin and complexion are improved, wrinkles are smoothed and the body feels light. The longevity of the results is also a pleasant moment.

The basis of such a diet is the choice of a menu in which proteins, fats and carbohydrates are combined harmoniously. According to nutritionists, the ratio should be approximately: 2; 1; 4.

To get rid of 5 extra pounds in seven days, you must adhere to the following rules:

1. Before you start to lose weight, calculate the individual calorie intake depending on lifestyle, age, starting weight, gender. In order for weight loss to proceed without harm to the body, this rate should be an average of 1100-1300 kcal per day.
2. Eat every 3-4 hours.
3. Choose a variety of foods rich in minerals and vitamins. Most of the menu should consist of fruits and vegetables.
4. For breakfast and lunch eat carbohydrates - cereals and fruits, in the evening give preference to proteins - meat, fish, kefir, cottage cheese.
5. Give up greasy, sweet, fried, canned. Replace wholemeal bread instead of sugar, there is honey, add natural spices instead of salt.
6. Refuse to drink alcohol.

Nutrition after weight loss

When the goal is achieved, the unwanted weight disappears, and the favorite dress finally fastens and fits perfectly to the figure, it is too early to relax. The period of consolidation of results is one of the main stages of the whole weight loss process, which many ignore and after a while regain the weight.

Once the diet is complete, you should not pounce on buns and muffins, even if you really want to. It's necessary:

• continue to adhere to the rules of eating small portions every 3-4 hours;
• there should be three main meals, and in addition to them 2 or 3 snacks;
• follow the drinking regime and consume at least 2 liters of clean water. per day;
• the menu should include all food groups - fruits, vegetables, grains, proteins, fats, dairy products.
• gastronomic temptations are already available, but you have to learn to enjoy not the quantity eaten, but the quality. Learn to enjoy every bite. It is much more pleasant to eat a few chocolate bars and enjoy the taste than to swallow the whole bar at once and suffer from gluttony;
• you need to control your diet. If there was a big holiday, it is better to arrange a day of fasting. And before the banquet begins, you should drink a glass of clean water for 30 minutes - it will fill your stomach and reduce your appetite;
• every week you can add 100 kcal to the diet, then the body will get used to a gradual increase in energy and the transition from the diet menu to a normal diet will go smoothly and harmoniously.

Nutrition tips

When starting a diet, you should take into account the main recommendations of nutritionists:

• you can't eat in front of the TV or be distracted by other things. Food should be digested slowly, enjoying every bite. This will make you feel full faster;
• vegetables, fish, meat should be steamed, roasted or grilled;
• after a diet you should forget about fast food and eat natural products;
• do not eat canned or frozen foods;
• exotic foods and spirits should be avoided. Alcohol dulls the feeling of satiety and increases appetite;
• during the cold season it is recommended to take vitamins;
• you need to learn to chew food slowly. Soothing music will help, the feeling of satiety will come faster, and the amount eaten will decrease;
• it is better to choose fruits rather than juices from them; it is better to start eating with vegetable broth or soup;
• It is best to reduce your sugar intake and, if possible, eliminate it completely.

For example, a weekly diet menu

For effective weight loss and a balanced diet, we suggest you familiarize yourself with the approximate 7-day diet menu, which will allow you to get rid of five kg.

The daily menu consists of the same products every day, you can combine them at your discretion. The most important thing is to eat every 2 hours, drink up to 2 liters of clean water, completely eliminate salt and sugar, and also give up tea and coffee for a week. Fruits and vegetables can be eaten except potatoes.

For 1 day you should eat:

• 4 fruits of all kinds, including bananas;
• 7 raw vegetables
• 70gunroasted nuts;
• 150gchicken breasts.

This menu should be repeated throughout the week of the diet, combining products with each other. You can make salads from raw vegetables, which should be seasoned with lemon juice. By cooking chicken breasts you can eat not only meat but also broth.

This diet, according to weight loss, is very effective. The skin is cleansed, a healthy glow appears on the face, and the quick result is pleasantly pleasant!

Contraindications for rapid weight loss

It is not recommended to go on a diet:

1. Children and adolescents, because during the period of growth and formation of the body must ensure the consumption of quality food.
2. Pregnant and lactating women due to dangerous consequences for the child, in case of lack of nutrients in the body.
3. During menopause, weight stabilizes six months after its onset, during the period of restructuring the body, should not be exposed to unnecessary stress.
4. Older people due to the need for careful treatment of health.
5. People with chronic diseases can lose weight only after consulting a doctor.

This way it is quite possible to lose weight in a week. The most important thing is to follow all the recommendations of nutritionists and follow the basic principles of weight loss. Taking care of your health during the diet period will allow you to avoid negative consequences for the body.