How to lose weight in a week by 7 kg? This question is very popular because 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 intricacies, but there are also general rules that are also suitable for the weight loss period.
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 decideof such a regime. Sudden weight loss can adversely affect the work of the whole 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 prior visit to a general practitioner or nutritionist. If there are hidden or chronic diseases, they can worsen during the period of weight loss.
If you have no health problems, losing weight is not only possible, but necessary. To do this, you need to choose for yourself the optimal type of diet that suits you best. You have to make your choice based on your gastronomic preferences. That is, if you do not like dairy products, you should not stop on a protein diet or a kefir mono-diet. These food options can only cause a breakdown in a few days, which will lead to even greater weight gain.
General rules for losing weight during the diet
Rule number 1. We drink water!
Whichever diet you choose, do not forget about the sufficient consumption of plain water. You need to drink water throughout the day in small sips. If during the diet you play sports, then at the time of training you need to increase water intake. For example, if a workout lasts 1 hour, then you need to drink at least 0. 5-1 liter of water during this time. With 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 allowed to drink only pure and purified water. Do not give preference to carbonated water, it only provokes 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 best to drink filtered or boiled water. You should drink at least 1. 5 liters of water per day. Calculating the individual amount of water you need to drink per day is very simple. 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. In order for the cells of the body not to suffer from a lack of fluid, they 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 fats in the tissues.
It should be noted that before 4 p. m. you need to drink ¾ of the total amount of water planned for the whole day. Before going to bed, you can also drink a glass of water, as it helps thin the blood.
Every morning, it is advisable to start with 200 ml of lukewarm water with lemon juice and a piece of ginger. This morning drink will help you lift your spirits quickly and get back to work. In addition, during the diet period, the body lacks vitamins and minerals, so it 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, the intake of water must 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 diet, and you will feel much better and easier. It is not worth stopping the consumption of water in such an amount 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 lean, it must be replenished with vitamins and trace elements. It is better to choose vitamin complexes together with a nutritionist. He should prescribe the vitamins that are right 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 bad or weak. This is due to the fact that the amount of certain vitamins in the body was sufficient, and due to taking pills, their amount exceeded the norm.
To avoid such a situation, according to the diet, you should 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. Eat often, but in small portions
To facilitate the digestion of food by the stomach, it should be consumed in moderation. Portion sizes should be small, especially if a protein or Kremlin diet is chosen. The total 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 consist of fresh vegetables and fruits.
Rule number 4. Forget fried foods!
During the diet period, it is very important to reduce the consumption of fried foods, so it is best to steam, stew in your own juices, bake, grill or foil. The less the product is subjected to heat treatment, the more vitamins it will retain.
Rule number 5. Reduce salt intake!
If you want to lose 7 kg in a week, you should try to reduce your salt intake. Salt is able to retain fluids 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 very well be replaced by fresh herbs, seasonings, spices without salt, sauces and marinades, aromatic herbs, etc. The main thing is to choose the right ingredients for the dishes. For example, a sauce made from lemon juice, mustard and dried herbs is ideal for marinating meat. For cooking fish, it is better to take plain 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 soften the taste of casseroles, they can be seasoned with sour cream sauce. To do this, it is better to buy sour cream with a minimum percentage of fat.
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 juices, non-fat natural yogurt, flax seeds, sesame seeds, etc. to season salads.
Rule number 6. Let's start the metabolism!
In order for excess weight to disappear faster, you need to set up a daily routine that is as clear as possible. For this, every day at the same time to eat, go to bed and play sports. Hot spices and seasonings will also help speed up metabolism.
These foods aid digestion, so the food does not stay in the body for long. Such spices will help speed up the fat splitting process: ginger, red pepper, hot 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 does not settle in the form of cellulite. From vegetables, celery perfectly accelerates metabolic processes and fights excess weight.
Rule number 7. You can eat after 6 p. m.
On a strict diet, you can eat at any time, as soon as a feeling of hunger appears. But the last meal should be no later than 2-3 hours before bedtime. It is best to make an evening meal as low in calories as possible. During the diet period, it can be 1 apple or a salad.
Psychological hunger should not be confused with physical hunger. The concept of "psychological" hunger refers to the feeling of just wanting to eat something, despite the fact that the last meal was 30 to 50 minutes before. When you just want to eat something, it is better to drink a glass of water. Of course, we are not talking about standard snacks that should be taken during the day.
"Physical" hunger occurs as a result of a caloric deficit. During the diet period, many 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 that you have reduced your intake of acceptable foods too much.
Rule number 8. Do not forget 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 diets, it is necessary to devote 20 to 30 minutes to sport per day.
It can be a simple exercise or a full-fledged workout. It is better to pay attention to cardio loads, which are designed to fight excess weight. These can be: jumping rope, spinning the hula hoop, running, cycling, actively 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 a significant drawback - the absence of carbohydrates and fats in the diet. The prolonged absence of these elements can cause hair loss and discoloration, delamination of the nail plates and increased dryness of the skin. In order not to encounter such dietary deficiencies, you also need to drink vitamin complexes, which include organic acids and fat-soluble vitamins.
The protein diet is one of the most diverse in terms of the choice of products. Also, this diet has no restrictions on the amount of food consumed. It is allowed to eat exactly what the body needs. This type of diet can be attributed to a number of the most effective diets, since the result obtained lasts for a very long time. After quitting this diet, there will be no sudden return of excess weight.
To minimize the damage of this diet on the body, you should consume fresh vegetables and fruits. They contain a lot of fiber, vitamins, amino acids and trace elements.
For women, it should be remembered that during the period of a protein diet, you can not reduce your calorie intake to less than 1300 kcal per day. This is the minimum every woman should have. For men, this figure is much higher - 1800 kcal.
It should be noted that you cannot follow a protein diet for more than a week. If you eat a protein food for a long time, you may experience swelling of the kidneys, the appearance of stones and sand in the kidneys.
What do you eat during the protein diet?
The arsenal of products included in the period of this diet is quite wide and varied. Therefore, dishes can be prepared for every taste.
During the period of the protein diet, it is allowed to use:
- white meat (rabbit, chicken, turkey),
- veal and beef,
- waste,
- Seafood,
- ocean and sea fish,
- low-fat fermented milk products (cottage cheese, yogurt, sour milk, sourdough, kefir, tofu),
- cereals (except semolina),
- wholemeal bread (no more than 2 slices per day),
- fresh vegetables (different types of cabbage, cucumbers, zucchini, tomatoes, celery),
- green apples,
- 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 best to use vegetable oils, such as olive, flaxseed or sesame oil.
Menu of the week
Monday
- Breakfast - toast with two slices 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 fruits
- 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
- Second 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 mass with fruits, 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 porridge
- Snack - a glass of sourdough, 1 slice of whole grain bread
- Dinner - beef stew with vegetables, tea
Sunday
- Breakfast - oatmeal in kefir
- Second breakfast - 1 apple
- Lunch - cooked 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 indicated tips and recommendations. At the slightest deterioration in well-being, stop the diet and consult a doctor
Comments
- "Excess weight tormented me for a long time, probably for 10 years, I endured all the "charms" of my appearance. I had a big belly, thick sides and thighs. "helped" to acquire a bunch of complexes that I struggled with for a very long time. A protein diet helped me break. With its help, I began to lose weight by 5 kg per week. Ifollowed 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 wasto save the result. But, to my surprise, I persevered, and as a result, I switched to a healthy diet. Now I try to maintain my weight within the norm, do not eat fried foods andNow I replace candies and cookies with marshmallows, bitter dark chocolate (no more than 2 slices), oatmeal cookies. i even oatmeal cookies, without adding sugar or flour. I simply grind oatmeal, add 1 egg, vanilla sugar and dried fruits.
I consider a protein diet to be one of the best ways to fight fat. The main thing is not to "go overboard" and give your body the opportunity to work in normal mode, without dieting. You must preserve and strengthen your health by all means. " - "I had to deal with the concept of 'dieting' during my college years when I started gaining weight dramatically. 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 and I decided 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 it was not enough for me. When I came home in the summer, it became easier to deal with excess weight, because there was an abundance of products at home. I sat on the Kremlin diet, which at that time was terribly popular. For a week I was able to lose up to 7 kg. The goal of this diet was to eat only protein foods. Mom helped me in every possible way in my difficult business, so during the summer I was no longer overweight. Of course, now I understand that I acted incorrectly, that I could specifically harm my health. But, probably, this stage of my life was necessary for me. Now I strictly watch what I eat.
- "I needed to lose10 kg before going on holiday to Turkey. I set myself this goal a month before the holidays. At first I tried to follow a buckwheat and kefir diet. To be honest, the feeling of hunger did not let me go even when I ate this boiled buckwheat 5 times a day. It's probably not my way of losing weight. My friend advised me to follow 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 simply won me over. I did the Dukan Diet for about 2 weeks but didn't feel it. I didn't feel terrible hunger during this time, so this diet is mine. Now, when excess weight catches up with me periodically, I use this particular method to lose weight. Sitting and starving is not for me. In addition, during the period of the buckwheat and kefir diet, I could easily come off, because I wanted normal food. It was especially difficult for me without chocolate. Even during my mono diets, 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.