In today's world, most people struggle with excess weight every day, which not only interferes with life, but also creates complexes and self-doubt. Of course, this problem is more familiar to women, but the stronger sex of mankind is also aware of the problem of obesity in the first place.
Within a week, people start filling themselves with diet pills, starving and torturing themselves with diets to get fast results. Such methods cause severe weight loss, but after a few days of dieting, the fats return, and even in the form of good "bonuses": abdominal pain, slow metabolism, intestinal problems, hormonal changes, and so on. How to lose 5 kg per week at home using a diet without harming the body? In order to lose weight properly within a week and also not feel uncomfortable after the diet, it is necessary to remember a few low-calorie diet rules that can give noticeable results after 7 days, along with regular exercise.
Diet options for the week
To date, three diets have been developed that allow you to lose 5 kg per week - a starvation diet, a mono-diet, a carbohydrate-free protein diet.
Protein food
A protein diet will help you lose weight quickly and not gain extra pounds after the diet. This food system has gained palms among the diets because it does not leave you hungry, it is saturated with various protein foods, it is based on the use of white rabbit meat, chicken, turkey, lean fish, eggs, low-fat dairy products. products. A protein diet promotes the burning of fat, not muscle mass. During this period, breakfast, lunch and dinner should not exceed 150-200 grams.
It is important! Sitting on a protein diet for more than 7 days is fraught with gastrointestinal problems. Because a person eats only protein, the body receives less fat and carbohydrates. Therefore, it slows down the work of the intestines. One week after such a diet, a person may experience constipation, an unpleasant odor in the mouth, and pain in the kidneys. People with chronic diseases of the gastrointestinal tract and genitourinary system should refrain from such practices related to their health.
Don't forget about physical activity during a protein diet, as they help speed up your metabolism, as well as help you burn calories faster.
"hungry" diet
The "hungry" diet is a type of diet consisting of a sharp reduction in the caloric content of foods consumed. Everyone wants to lose weight urgently, but not everyone thinks about the consequences of such a hungry "riot". The nutrition system for this diet is that the total number of calories consumed for breakfast, lunch and light dinner should not exceed 800-1200 kcal. At the same time, an adult needs to consume 2000-2500 kcal per day for a healthy diet.
In order to lose weight effectively for a week on this diet, you should exclude from the diet:
- flour products,
- confectionery and confectionery,
- carbonated water,
- pasta,
- round polished rice,
- potato,
- sauces and mayonnaise
- sausage and smoked meat,
- pork,
- Canned food,
- bananas, grapes, pears, plums,
- alcoholic beverages,
- fast food products,
- fatty dairy products.
Looking at this list, a person who is losing weight will ask himself: "What should I eat to lose weight? ". It is allowed to use in the "hungry" diet:
- fresh vegetables,
- unsweetened fruits and berries,
- oatmeal,
- lean fish,
- white meat,
- nonfat yogurt, kefir, cottage cheese,
- freshly squeezed juices.
For breakfast you can eat fruit with oatmeal, stew for lunch or boiled meat with vegetables. A week will help reduce the numbers on a dietary scale, but the game is not always worth the candle. It is difficult to correct the results obtained, often after such a diet a person gains more weight. Also, one of the main criteria for losing weight at home is adequate fluid intake. Dietitians recommend drinking 1. 5-2 liters of still water a day. At the same time, most of the water should be drunk before the evening.
Practical advice. The volume of main meals with the "hungry" diet does not exceed 150-200 g. It is recommended to eat in portions during the day, but often.
Breakfast is a "hungry" diet to take oatmeal with fruit or a spoonful of honey. You can cook apples without sugar and honey for snacks. It is recommended to cook a light vegetable soup and a piece of boiled meat for dinner. Dinner can be decorated with vegetable or fruit salad. If you feel very hungry 2 hours before bedtime, you can drink a glass of low-fat yogurt.
mono diets
Mono-diet is one of the most popular methods of rapid weight loss. It takes a lot of patience to lose 5 kg per week at home with the help of a mono-diet. In addition, not everyone thinks about the consequences. A monotonous and low-calorie diet during the week helps to burn not only fat but also muscle mass. Mono-diet belongs to the group of the strictest weight loss methods, as it is allowed to consume 1-2 products of such nutrition per week.
The most popular products of such a diet:
- skim kefir and apples,
- boiled buckwheat and kefir,
- fruits and vegetables,
- low-fat kefir and milk,
- sea products,
- oatmeal and kefir.
Do not forget to use clean water systematically during this diet. When the body does not get enough calories, vitamins and trace elements, it must have enough fluids. The acceptable norm for drinking water is 1. 5-2 liters per day. Do not include tea or juice in this volume.
It is important! Only those who do not have problems with the gastrointestinal tract, cardiovascular system, circulatory system, kidneys and liver can get a mono-diet. People with diabetes, gastritis, and stomach ulcers are strictly forbidden to perform such experiments on their bodies.
It is important to get out of the diet properly so that the weight lost easily does not return. You can not eat from the stomach on the first day after the diet, because the calories received will be immediately converted into fat by the body. A weekly diet is a long-term stress for the body, it will not have the best effect on health. For the first 2-3 days after the diet, you can include a vegetable salad and baked apple with honey, boiled chicken breast or vegetable soup in your diet.
Expert opinion
To lose weight properly, you need to understand that losing 5 kilograms a week is abnormal and in some cases even dangerous for the body. According to the principles of proper nutrition, a person should lose 3-5 kilograms of fat in a month.
Losing a lot of weight in a short period of time is possible either with a large initial weight (90 kg or more) or with severe dietary restriction / starvation, intense, tiring workouts.
Protein foods can give visible results, but they must be "diluted" as follows:
- drink plenty of fluids to prevent constipation and stones;
- eat fiber-rich foods, minimum carbohydrates (various types of bran, cabbage, legumes, pumpkin and cucumber);
- take vitamin supplements (it is better to undergo a thorough examination by a doctor to prescribe them).
Fasting should also be done wisely - without fanaticism, ie the reduction of daily calories should be smooth, otherwise it is impossible to prevent breakage and congestion. Normally, the number of calories consumed per day should be reduced according to the following scheme: 2000-1800-1600-1400-1200-1000-1000. . .
diets of celebrities
Now let's look at how to lose 5 kg per week with the help of proven star diets. Every member of the fair sex of mankind wants to look attractive not only for his man, but also for himself. The arsenal of well-known diets is completed by weight loss methods Angelina Jolie, Sophia Loren, Victoria Beckham. These celebrities have revealed the secrets of weight loss to the whole world, and now every woman has the opportunity to learn the diet of their idol.
Diet from Angelina Jolie
Angelina Jolie's delicacy recipe is that her diet consists only of protein and carbohydrates. The menu does not include oils. The star's breakfast is fruit and oatmeal. As a snack, he prefers soft cheese with crackers. Lunch is a protein food in the form of low-fat fish cooked with vegetables. Dinner - baked vegetables with chicken, fruit salad.
Diet from Sophia Loren
The real shock for the community was Sophia Loren's diet. The famous actress claims that durum wheat pasta helps her stay in shape. The diet lasts 3 days. At the same time, you need to eat 100-120 g of boiled pasta every day. As a garnish, you can eat a salad of fresh vegetables. You should definitely drink a glass of orange juice or eat a fruit salad for breakfast. For an afternoon snack, Sophia Loren prefers fruit-free cottage cheese.
Diet from Victoria Beckham
Victoria Beckham is a famous fashion designer and mother of four. Many will envy her delicacy. Victoria's diet is simple and suitable for every woman, especially if it lasts only 3 days. The main thing is to eat 4-5 times a day. Breakfast is whole grain toast and green tea. The second breakfast is apple, orange and kiwi salad. Lunch - chicken breast cooked with tomatoes, celery and carrots. Dinner - vegetable salad with shrimp. On the last day, drink only plain water and grapefruit juice. Such a drink allows you to speed up the metabolic process, removes toxins from the body.
Singer's diet
The diet belongs to strict diets, because the total amount of calories per day should not exceed 500 kcal. This method for weight loss is designed for a maximum of 3-5 days. For breakfast, he prefers a 200 ml kombucha drink, fruit and oatmeal. Lunch - unsalted and fat-free celery soup made from tomatoes, celery root, pepper, Chinese cabbage and ginger. Breakfast and lunch should make up 70% of the total daily diet. Dinner consists of fruit salad or baked apple with honey.
Physical training
If you do not know how to lose weight in a week without a diet, exercise and an active lifestyle will help. The main rule of a slim body is the absence of excess calories. All foods give us the energy we need to expend. Therefore, healthy food and regular exercise are the right path to beauty and slim body.
It is important! Not only adults but also children should abstain from diet for their health. Adolescents require special attention. As the body undergoes physical changes and growth, it is extremely important for a teenager to get enough protein, fat and carbohydrates in his diet. If the child is overweight, then it is necessary to lose it only with the help of physical activity and a balanced diet.
To lose 5 kilograms a week without a diet, you need to spend up to 2 hours a day in the gym. In addition, you need to adjust your diet. It should not include:
- bakery products,
- sweets,
- salty and fried foods,
- smoked meat,
- soda,
- fast food.
Physical activity should include both strength and cardio exercises. The load on the heart muscle allows you to burn calories faster.
If a person without a diet wants to lose five kilograms a week, he should exercise regularly:
- running short and long distances
- skipping rope,
- cycling or rollerblading
- swimming
- aerobics or fitness.
We must not forget the strength exercises, which consist of lifting the barbell, dumbbells, push-ups, squats with weights.
It is important! You need to drink at least 0. 5 liters of clean water for 1 hour of physical activity. Adequate fluid intake in the body will allow fats to burn faster and be excreted in the form of sweat.
Go to the bath or sauna
Visiting the bath not only has a positive effect on a person's appearance, but also improves metabolism. It is claimed that a person can lose up to 2 kg of excess weight after a bath. This is true, but it is worth noting that it is a liquid, not oil lost in the bath.
The bath is contraindicated for those who have problems with the heart, blood vessels and kidneys. Do not expose your health to such experiences. If a person decides to go to the sauna or bath during the diet, then he should know a few rules:
- It is tiring to give up alcohol, fatty, salty and smoked foods.
- To lose weight you need to drink enough plain water in the steam room,
- should have a hat on his head,
- If you have mild dizziness, weakness or headache, you should leave the bath immediately.
To lose weight, some sports coaches recommend training after a bath. Relaxed muscles should be toned with low-frequency aerobic exercise. This type of exercise allows you to get into the process of muscle work and excess fat. But do not forget to consume enough ordinary still water. Regular restoration of the body's water balance helps to burn calories faster. The feedback from those who have lost weight using this method is shocking, because in such an exercise it is possible to lose up to 4-5 kg per month.
As a result, nutritionists recommend adjusting your diet, speeding up your metabolic process with physical activity, getting enough fluids, and not forgetting about healthy sleep. Only an integrated approach to weight loss will give noticeable results, and it is highly undesirable to test your body with strict diets!
Weight loss reviews
- A 33-year-old woman said: "I liked the protein and vegetable menu. I always loved vegetables and chicken. Cooked breast is generally nice! What other diet can you find such a variety of dishes? On the contrary, you have to chop a single lettuce leaf for a week. At the beginning of the diet I weighed 74 kg, a week later 71, a week later 68. So far the results are just encouraging. It is difficult to get used to drinking clean water. Well, for some reason I do not like it. never before.
- Girl, 20 years old: "I clung to this diet like a man drowning in a haystack. I thought it was the last one. It will not help, it is not luck, I will not try again. But. In fact, everything came back. The kilograms came by themselves. But what a miracle! He lost 6 kg. They left and are in no hurry to return! Sitting on this diet is not only comfortable, but also saves results. Thanks to the developer. I will follow it regularly and monitor the rest of the time. I hope thatI will remain the same candy for the rest of my life. "
- Woman, 45 years old: "Everyone is wrong to say that you can not lose 5 kilograms a week. I can be an example of this. It's just that the initial weight should be my weight (104 kg). And you need to lose 104 kg. ) I kept a diet. and I really lost 5, 5 kg in a week. Then I took a break and repeated the "activity". Now, as I weigh 81 kg, it has become a habit to diet from time to time. she loses weight. And this is normal. The lower the initial weight, the better for the body, it gradually loses weight. Otherwise, the skin will bend many times. And I want to be an elegant woman, not a sharpei. "