In today's world, most people struggle everyday with being overweight, which not only interferes with life, but brings out complexes and doubts in a person. Of course, this problem is more familiar to women, but the stronger sex of humanity also knows firsthand the problem of obesity.
To get a quick result in a week, people start stuffing themselves with diet pills, torture themselves with hunger strikes and diets. Such methods lead to marked weight loss, but a few days after the diet, the fat returns, and even with good "bonuses" in the form of: abdominal pain, slow metabolism, intestinal problems, hormonal changes, etc. How to lose weight by 5 kg in a week at home using a diet without harming the body? In order to properly lose weight in a week and also not feel discomfort after a diet, you need to remember some low-calorie nutrition rules, which, combined with regular exercise, can give a tangible result after 7 days.
Diet options for the week
So far, three methods of nutrition have been developed that allow you to lose 5 kg per week - a starvation diet, a mono-diet, a protein diet without carbohydrates.
protein food
A protein diet will help you lose weight urgently and not gain extra pounds after a diet. This food system has won the palm of the hand among diets, as it does not starve, is saturated with a variety of protein foods, is based on the use of white rabbit meat, chicken, turkey, lean fish, eggs, low-fat dairy products of fat products. The protein diet promotes fat burning, not muscle mass. Breakfast, lunch and dinner during this period should not exceed 150-200g.
Is important! Sitting on a protein diet for more than 7 days is fraught with problems with the gastrointestinal tract. As a person eats only protein, his body receives little fat and carbohydrates. Because of this, the intestines slow down their work. After a week of such a diet, a person may observe constipation, an unpleasant smell from the oral cavity, pain in the kidneys. People who have chronic diseases of the gastrointestinal tract and genitourinary system should refuse such experiments on their health.
During the period of the protein diet, one should not forget about physical activities as they help to speed up metabolism and also help to burn calories faster.
"hungry" diet
A "hungry" diet is a type of diet, which consists of a sharp decrease in the caloric content of the 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 eaten at breakfast, lunch and light dinner should not exceed 800-1200 kcal. At the same time, for a healthy diet, an adult needs to consume 2, 000 to 2, 500 kcal per day.
To effectively lose weight in a week on this diet, you must exclude from the diet:
- flour products,
- confectionery and sweets,
- sparkling water,
- pasta,
- round polished rice,
- potato,
- sauces and mayonnaise
- sausages and smoked meats,
- pork,
- canned food,
- bananas, grapes, pears, plums,
- alcoholic beverages,
- fast food products,
- fatty dairy products.
Looking at this list, a slimming person will ask themselves, "What should I eat to lose weight? ". On the "hungry" diet, it is allowed to use:
- fresh vegetables,
- sugar-free fruits and berries,
- oat,
- skinny fish,
- White meat,
- fat-free yogurt, kefir, cottage cheese,
- freshly squeezed juices.
For breakfast, you can have fruit with oatmeal, for lunch, stew or boiled meat with vegetables. A week of dieting will help bring the numbers down on the scales, but the game isn't always worth it. The results obtained are difficult to correct, often after this diet the person gains even more weight. Also, one of the main criteria for losing weight at home is considered sufficient fluid intake. Nutritionists recommend drinking 1. 5 to 2 liters of plain, non-carbonated water a day. At the same time, most of the volume of water should be drunk before night.
Practical advice. The volume of main dishes with a "hungry" diet does not exceed 150-200g. During the day, it is recommended to eat fractionally, but frequently.
Breakfast "hungry" diet is to take oatmeal with fruit or a spoon of honey. For a snack, you can bake an apple, without sugar and honey. For lunch, it is advisable to cook a light vegetable soup and a piece of boiled meat. An evening meal can be garnished with a vegetable or fruit salad. 2 hours before bedtime, if you feel a strong feeling of hunger, you can drink a glass of low-fat yogurt.
mono diets
Mono-dieting is one of the most popular methods of fast weight loss. To quickly lose weight at home at 5 kg per week with the help of a mono-diet, you need a lot of patience. Also, not everyone thinks about the consequences. A monotonous, low-calorie diet throughout the week contributes to burning not only fat, but also muscle mass. The mono-diet belongs to the group of the most stringent weight loss methods, as it is permissible to consume 1-2 products per week of this nutrition.
The most popular products of such a diet are:
- kefir and fat-free apples,
- cooked buckwheat and kefir,
- fruits and vegetables,
- low-fat dairy kefir,
- Seafood,
- oatmeal and kefir.
During this diet, one should not forget about the systematic use of clean water. When the body doesn't get enough calories, vitamins and trace elements, it must have enough fluid. The acceptable norm for drinking water is 1. 5 to 2 liters per day. Do not include tea or juice in this volume.
Is important! Only those who do not have problems with the gastrointestinal tract, cardiovascular system, circulatory system, kidneys and liver can afford a mono-diet. Sick people with diabetes, gastritis, stomach ulcers are strictly prohibited from performing such experiments on their bodies.
So that the pounds that are easily discarded do not return, it is necessary to properly exit the diet. On the first day after the diet, you cannot eat from the belly, as the calories received will be instantly converted into fat by the body. A weekly diet is a long-term stress on the body, which will not have the most favorable health effect. For the first 2-3 days after the diet, you can include vegetable salad and a baked apple with honey, boiled chicken breast or vegetable soup in your diet.
Opinion of an 'expert
For proper weight loss, you need to understand that losing 5 pounds a week for the body is abnormal and even dangerous in some cases. Subject to the principles of proper nutrition, a person should lose 3-5 kg of fat mass within a month.
Losing a lot of mass in a short period of time is possible with a huge starting weight (90 kg or more), or with strict restriction/starvation combined with intense and exhausting exercise.
Protein nutrition can give a visible result, but it must be "diluted" as follows:
- drink plenty of fluids to prevent constipation and stone formation;
- eat foods rich in fiber, with a minimum of carbohydrates (varieties of bran, cabbage, legumes, zucchini and cucumbers);
- drink vitamin supplements (for the consultation, it is better to undergo a thorough examination by a doctor).
Fasting must also be carried out wisely - without fanaticism, that is, the decrease in the daily calorie content must be gentle, otherwise breaks and congestion cannot be avoided. Typically, the number of calories consumed per day should be reduced according to the following schedule: 2000-1800-1600-1400-1200-1000-1000 . . .
celebrity diets
Now let's see how to lose weight by 5 kg in a week with the help of proven star diets. Every representative of the fair sex of humanity wants to look attractive not only to her man, but also to herself. The arsenal of well-known diets was supplemented by weight loss methods Angelina Jolie, Sophia Loren, Victoria Beckham. These celebrities have revealed their weight loss secrets to the whole world, now every woman has the opportunity to discover her idol's diet.
Angelina Jolie Diet
Angelina Jolie's recipe for thinness is that her diet consists exclusively of foods with protein and carbohydrates. The menu does not include fats. Star breakfast is fruit and oatmeal. As a snack, she prefers soft cheese with crackers. Lunch is a protein food, in the form of low-fat baked fish with vegetables. Dinner - roasted vegetables with chicken, fruit salad.
Sophia Loren's Diet
The real shock to the audience 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, every day you need to eat 100-120 g of cooked pasta. As a side dish, you can have fresh vegetable salads. Be sure to drink a glass of orange juice or have a fruit salad for breakfast. For an afternoon snack, Sophia Loren prefers fat-free cottage cheese with fruit.
Victoria Beckham Diet
Victoria Beckham is a famous fashion designer and mother of four. Many will envy her thinness. The Victoria Diet is simple and affordable for all women, especially as it only lasts for 3 days. The main thing is to eat 4-5 times a day. Breakfast is wholemeal toast and green tea. The second breakfast is a salad of apples, oranges and kiwi. Lunch - Chicken breast stewed with tomato, celery and carrot. Dinner - vegetable salad with shrimp. On the last day, you need to drink only pure water and grapefruit juice. Such a drink allows you to accelerate the metabolic process, removes toxins from the body.
The singer's diet
Diet refers to strict diets as the total amount of calories per day should not exceed 500 kcal. This weight loss method is designed for a maximum of 3-5 days. For breakfast, she prefers 200ml of kombucha drink, fruit and oatmeal. Lunch - celery soup without salt and fat, which is prepared with tomato, celery root, pepper, Chinese cabbage and ginger. Breakfast and lunch should represent 70% of the total daily diet. Dinner consists of a fruit salad or an apple baked with honey.
Physical exercise
If you don't know how to lose weight in a week without diets, sports and an active lifestyle will come to the rescue. The main rule of a slender body is the absence of excess calories. All foods give us energy that we must use. Therefore, healthy eating and regular exercise are the right way to beauty and a slim body.
Is important! Not only adults, but also children should abandon diets for the benefit of their health. Teenagers require special attention. It is extremely important for a teenager to get enough protein, fat and carbohydrates in their diet as their body is in a phase of physical change and growth. If the child is overweight, it is necessary to lose it only with the help of physical activity and a balanced diet.
To lose 5 pounds in a week without dieting, you need to spend up to 2 hours a day at the gym. Also, you need to adjust your diet. Must not include:
- bakery products,
- candy,
- salty and fried foods,
- smoked meats,
- soda,
- fast food.
Physical activity should consist of strength and cardio exercises. The load on the heart muscle allows calories to be burned faster.
If a person wants to lose five pounds in a week without a diet, he needs to exercise regularly:
- run short and long distances
- jump rope,
- cycling or rollerblading
- swimming
- aerobics or fitness.
We must not forget about strength exercises, which consist of lifting the bar, dumbbells, push-ups, squats with weights.
Important! For 1 hour of physical activity, you need to drink at least 0. 5 liters of pure water. A sufficient amount of fluid in the body will allow the fat to burn faster and be excreted in the form of sweat.
Go to the bath or sauna
There is an opinion that visiting a bath not only has a positive effect on a person's appearance, but also improves metabolism. After a shower, a person can supposedly lose up to 2 kg of excess weight. This has its own truth, but it is worth understanding that it is not the fat that is lost in the shower, but the liquid.
Bathing is contraindicated for those who have heart, blood vessel and kidney problems. Do not expose your health to such experiments. If a person, however, decided to go to the sauna or bath during the diet period, then he needs to know a few rules:
- tedious to give up alcohol, fatty, salty and smoked foods,
- to lose weight, while in the steam room you need to drink plenty of pure water,
- on the head must be a headdress,
- if there is slight dizziness, weakness or headache, you should immediately get out of the bath.
To lose weight, some athletic trainers recommend exercising after showering. Relaxed muscles need to be toned with low-frequency aerobic exercise. This training allows you to include muscle work and excess fat in the process. But do not forget about the sufficient consumption of pure, non-carbonated water. Regular restoration of the body's water balance contributes to rapid calorie burning. Reviews of those who lost weight using this method are shocking, since in one month of training it is possible to lose up to 4-5 kg.
As a result, nutritionists recommend adjusting the diet, accelerating the metabolic process through physical activity, drinking plenty of fluids and not forgetting about healthy sleep. Only an integrated approach to losing weight will give a noticeable result, and testing your body with strict diets is highly undesirable!
Comments from those who lost weight
- Female, 33 years old: "I really liked the protein and vegetable menu. I've always loved vegetables, and chicken too. And the roasted breast is usually fancy! In what other diet can you find so much variety of dishes? On the contrary, almost the only leaf of lettuce that you have to crush for a week. At the beginning of the diet, the weight was 74 kg, after a week 71, after another week 68. So far, the results are only encouraging. The only thing that is difficult is get used to drinking clean water. Well, I don't like it at all. And then, I got used to it in two weeks, sometimes I even find myself thinking I want to drink, which was not even a little before.
- Girl, 20 years old: "I clung to this diet like someone drowned through a straw. I thought that was it, that last one. It won't help, it means it's not fate, I won't try anymore. but in the fact that everything came back. The kilos themselves came and brought some more. But what a miracle! My 6 kg is left over. They've gone away and they're in no hurry to come back! Not only was it comfortable to sit on this diet, but the result is holding. Thank you, whoever developed it I will stick to it regularly and control the rest of the time. I hope to stay the same sweet for the rest of my life. "
- Female, 45 years old: "Everyone who says that you can't lose five kilos in a week is wrong. And I'm an example of that. But the initial weight for that should be the same as mine (104 kg). I went on a diet and I actually lost 5. 5 kg in a week. Then I took a break and repeated the "do it". Now that my weight is 81 kg, dieting has become a habit every now and then. But the weight is already losing not a pound per day, as before, but a gram 400-600 each. And this is normal. The lower the starting weight, the better for the body is the gradual weight loss. Otherwise, the skin will fall into folds. And I want to become a slender woman, not a sharpei. "