How can you lose 7 kg in a week? This question is quite popular as there are times when you need to return the form within a few weeks. Solving the problem of excess weight is often necessary with the help of diets. Each diet has its own peculiarities and subtleties, but there are also general rules that are equally suitable for the period of weight loss.
Literally speaking, losing 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 do not suffer from chronic diseases can decide on such a diet. Sudden weight loss can adversely affect the work of the entire body. A person experiences general weakness, malaise, nausea, headache, etc. you can feel it. Therefore, before going on a strict diet, you need to understand the seriousness of your decision. The ideal solution is a preliminary visit to a general practitioner or nutritionist. If there are hidden or chronic diseases, they may worsen during the period of weight loss.
If you have no health problems, losing excess weight is not only possible, but also necessary. To do this, you need to choose the diet that is best for you. You should make the choice based on your gastronomic preferences. In other words, if you don't like dairy products, don't stop at the protein diet or the kefir monodiet. These eating options can cause you to malfunction in just a few days, leading to even more weight gain.
General rules for losing weight during a diet
Rule #1. We drink water!
Whichever diet you choose, don't forget to drink enough plain water. You should drink water throughout the day, in small sips. If you are going to do sports during the diet, you should increase your water consumption during exercise. For example, if a workout lasts 1 hour, you should drink at least 0. 5-1 liter of water during that time. Physical activity increases the outflow of fluid from the body, so the used volume must be replaced. Dehydration can cause dizziness, nausea and weakness.
You should only drink plain and purified water. Carbonated water should not be preferred, 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 should drink at least 1. 5 liters of water per day. Calculating the 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, only 30 ml of water per 1 kg of human body. In order to ensure that the cells of the body do not suffer from a lack of fluid, it must be replenished at the appropriate time during the day. Also, water helps speed up your metabolism. It also helps break down fats in the tissues.
It is worth noting that before 4 p. m. you should drink ¾ of the amount of water intended for the whole day. Drink a glass of water before going to bed as it helps to dilute the blood.
It is recommended to start every morning 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 must be replaced with fresh fruits and vegetables. Lemon juice helps increase the amount of vitamin C in the body, and ginger fights obesity with the help of organic acids and antioxidants.
During a strict diet, water intake must 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, your body will get used to this regimen and you will feel much better and lighter. You should not stop drinking this amount of water even after finishing the diet. Drinking water is the main rule of weight loss.
Rule #2. Adding vitamins to your diet
Since the diet during the diet is quite limited, 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. Therefore, 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 was sufficient in the body, and due to taking pills, their amount exceeded the norm.
To prevent such a situation, you should add fresh vegetables, herbs and fruits to your diet depending on your diet. Vitamin intake is mandatory. You can also increase the amount of vitamins with the help of vitamin and oxygen cocktails.
Rule 3. We eat often, but in small portions
In order for the stomach to digest the food more easily, you should eat it in moderation. Portions should be small, especially if you choose a protein or Kremlin diet. The total amount of food allocated should be divided equally so that it can be eaten at 2-3 hour intervals throughout the day.
At the same time, it is better to eat fruit in the first half of the day, and protein-containing foods in the second. ¾ of the total diet should be fresh vegetables and fruits.
Rule 4. Forget about fried foods!
During the diet period, 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, grill them or wrap them in foil. The less the product is subjected to heat treatment, the more vitamins remain in it.
Rule number 5 Reduce your salt intake!
If you want to lose 7 kg in a week, you need to try hard to reduce your salt intake. Salt can 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 well substituted with fresh herbs, spices, salt-free spices, sauces and marinades, aromatic herbs, etc. The point is to choose the right ingredients for the food. For example, a sauce made of lemon juice, mustard and dried herbs is excellent for marinating meat. To fry the 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 and cinnamon are suitable for cottage cheese casserole. In order to soften the taste of casseroles, you can flavor them with sour cream sauce. For this, it is best to buy low-fat sour cream.
Instead of sunflower oil, you can add olive oil to foods and marinades. This type of oil helps reduce fat cells. To prepare salads, you can use balsamic vinegar, citrus juices, natural fat-free yogurt, flax seeds, sesame seeds, etc.
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 herbs also help to speed up the metabolism.
These foods help digestion, so the food does not stay in the body for long. Such spices speed up the breakdown of fats: ginger, red pepper, chili pepper. Scientists have noticed that grapefruit perfectly fights against excess weight. You should drink a glass of grapefruit juice at least once a day so that excess fat does not accumulate in the form of cellulite. Among vegetables, celery perfectly accelerates metabolic processes and fights against excess weight.
Rule number 7. You can eat after 6 p. m
During a strict diet, you can eat whenever you feel hungry. But the last meal should be no later than 2-3 hours before bedtime. It is best to prepare a dinner with as few 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 to eat something, despite the fact that the last meal was 30-50 minutes before. If you just want something to eat, you'd better drink a glass of water. Of course, we are not talking about the usual snacks that should be consumed during the day.
"Physical" hunger occurs as a result of a calorie deficit. During the period of the diet, many people feel hungry, although this feeling during this period is not allowed. The presence of hunger is the first sign that you have chosen a poor diet or have reduced your intake of acceptable foods too much.
Rule number 8. Don't forget physical activity either!
Don't forget about an active lifestyle. The more we move, the faster the metabolic processes in the organs and systems. Even with the most rigid diets, it is necessary to exercise 20-30 minutes a day.
It can be a simple exercise or a full-fledged workout. It is best to pay attention to cardio loads, which are aimed at fighting excess weight. These can be: skipping rope, spinning a hula hoop, running, cycling, active dancing, swimming, basketball, volleyball, etc.
protein diet for a week
This type of diet is designed to help you lose 5-7 kg per week. Often used by show business stars. Unlike other methods, there is practically no feeling of hunger during this period. However, this diet has a significant drawback - the lack of carbohydrates and fats in the diet. A permanent lack of these elements can cause hair loss and fading, detachment of the nail plates and increased drying of the skin. In order not to experience such nutritional deficiencies, it is also necessary to drink vitamin complexes that contain organic acids and fat-soluble vitamins.
The protein diet is one of the most varied in terms of product selection. Also, this diet does not limit the amount of food you eat. You can eat exactly as much as your body needs. This type of diet can be attributed to many of the most effective diets, as the results achieved last for a very long time. After leaving the diet, the excess weight will not suddenly return.
In order to minimize the damage of the diet on the body, you should eat fresh vegetables and fruits. They contain a lot of fiber, vitamins, amino acids and trace elements.
Women should remember that during the protein diet, you cannot reduce your calorie intake below 1300 kcal per day. This is the minimum that every woman should have. For men, this figure is quite higher - 1800 kcal.
It is worth noting that you can be on a protein diet for a maximum of 1 week. If you eat a protein-containing food for a long time, swelling of the kidneys, the appearance of stones and sand in the kidneys can occur.
What should we eat during the protein diet?
The arsenal of products included in the diet period is quite wide and varied. Therefore, dishes suitable for all tastes can be prepared.
During the protein diet, it is allowed:
- white meat (rabbit, chicken, turkey),
- veal and beef,
- offal,
- Seafood,
- ocean and sea fish,
- low-fat fermented milk products (cottage cheese, yogurt, skimmed milk, sourdough, kefir, tofu cheese),
- cereals (except semolina),
- whole grain bread (no more than 2 slices per day),
- fresh vegetables (various cabbages, cucumbers, zucchini, tomatoes, celery),
- green apple,
- sour berries,
- citrus fruits,
- nuts and seeds,
- tea and coffee without sugar.
During this period, you can only consume 30 g of fat per day. It is worth using vegetable oils such as olive oil, linseed or sesame.
Menu for the week
Monday
- Breakfast - toast with two slices of chicken and tomato, medicinal tea
- Second breakfast - 1 apple
- Lunch - buckwheat soup
- Snack - cottage cheese with fruit
- 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 - steamed fish fillet, 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 fried chicken and vegetables
- Lunch - vegetable stew with boiled chicken
- Snack - medicinal tea, 1 apple
- Dinner - brown rice, spicy boiled turkey, 1 cup of kefir
Friday
- Breakfast - curd mass with fruits, green tea
- Second breakfast - apple and carrot salad
- Lunch - borscht, vegetable salad, 1 steamed slice
- Snack - a glass of yogurt,
- Dinner - fried perch fillet with vegetables, medicinal tea
Saturday
- Breakfast - 2 boiled eggs, vegetable salad
- Second breakfast - fruit
- Lunch - fried chicken roll with vegetables, porridge
- 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 - steamed chicken liver with tomatoes and bell 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 given tips and recommendations. In case of the slightest worsening of your well-being, stop the diet and consult a doctor
Opinions
- "Being overweight tormented me for a long time, I endured all the "charms" of my appearance for probably 10 years. I had a big belly, sides and thick thighs. All this "helped" me to acquire a lot of complexes, which I struggled with for a very long time. The protein diet helped me break myself. With its help, I started to lose weight by 5 kg per week. I followed this diet for 2 weeks. Then I took a break for 2-3 months. With a year of such nutrition, with and without dieting, I managed to lose 25 kg of excess weight. The main task was to save the result. But to my surprise I persevered and as a result switched to a healthy diet. Now I try to maintain my weight in the norm, I don't eat fried and sweet foods. Now I replace sweets and cookies with marshmallows, dark dark chocolate (no more than 2 slices), and oatmeal cookies. I cook the oatmeal cookies myself, without adding sugar or flour. I simply grind the 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 too far" and give your body the opportunity to work in a normal mode without a diet. You should definitely preserve and strengthen your health. - "I had to deal with the concept of "diet" back in my university years, when I began to gain weight dramatically. Due to malnutrition, with a height of 165 cm, I began to weigh 80 kg at the end of the first year of study. This situation did not suit me 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 - minus 5 kg, but it was not enough for me. When I came home in the summer, it was easier to manage the excess weight, since there were a lot of products at home. I sat downon the Kremlin diet, which was terribly popular at that time. I was able to lose 7 kg in a week. The essence of this diet was to eat only protein foods. Mom helped me in every possible way with my difficult task, so that during the summer I was no longer overweight. Of course, now I understand that I acted incorrectly, that I could specifically undermine my health. But this stage in my life was probably necessary for me. MI pay close attention to what I eat.
- "I had to lose 10 kg before flying to Turkey on holiday. I set this goal a month before the holidays. At first, I tried to go on a buckwheat and kefir diet. To be honest, the feeling of hunger did not go away even when I ate this boiled buckwheat 5 times a day. This is probably not my way to lose weight. My friend advised me to follow the Dukan diet. I liked this method due to the fact that you can eat different protein foods. The main problem was finding the oat bran. I had to order online, but it was worth it. The result simply won me over. I was on the Dukan diet for about 2 weeks, but somehow I wasn't feeling it. During this period, I did not feel terrible hunger, so this diet is mine. Now, when the excess weight catches up from time to time, I use this particular method of losing weight. Sitting and starving yourself is not for me. In addition, during the period of the buckwheat-kefir diet, I could easily get away because I wanted normal food. It was especially difficult for me without chocolate. Even during my monodiets I was very nervous and angry, and during the Dukan diet I feel normal and calm. The most important thing is to find a diet that will be effective and affordable. "