In today's world, most people struggle with excess weight on a daily basis, which not only hinders life, but also raises 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.
To get quick results in a week, people start suffering from diet pills, starvation and diets. Such methods lead to a sharp drop in weight, but a few days after the diet the fat returns and even in the form of good "bonuses": abdominal pain, slowing of metabolism, intestinal problems, hormonal changes, etc. How to lose weight by 5 kg per week at home Diet is harmful to the bodyIn order to lose weight properly in a week and also not feel discomfort after dieting, you need to remember a few rules of low-calorie diet, which, together with regular exercise, will give a tangible result after 7 days.
Diet choices for the week
To date, three methods of nutrition have been developed that allow you to lose 5 kg per week - starvation diet, monodiet, protein diet without carbohydrates.
Protein foods
A protein diet can help you lose weight instantly and not gain extra pounds after a diet. This nutritional system has gained a foothold among diets because it does not cause hunger, is saturated with a variety of protein foods, is based on the consumption of white rabbit meat, chicken, turkey, lean fish, eggs, low-fat dairy products. Products. A protein diet promotes fat burning and not muscle mass. Breakfast, lunch and dinner during this period should not exceed 150-200 g.
მნიშვნელოვანი is important! Sitting on a protein diet for more than 7 days is fraught with gastrointestinal problems. Since a person eats only protein, his body gets less fat and carbohydrates. Because of this the intestines slow down their work. After a week of such a diet a person may notice constipation, unpleasant odor from the mouth, pain in the kidneys. People who have chronic diseases of the gastrointestinal tract and urogenital system should refrain from such experiments for their own health.
During the protein diet you should not forget about physical activity, as they help speed up the metabolism, as well as help you burn calories faster.
"Hungry" diet
A "hungry" diet is a type of diet that involves a sharp reduction in the caloric content of the food consumed. Everyone wants to lose weight fast, but not everyone thinks about the consequences of such a hungry "riot". The nutritional system of this diet is that the total number of calories taken in for breakfast, lunch and light dinner should not exceed 800-1200 kcal. However, for a healthy diet, an adult needs to consume up to 2000-2500 kcal per day.
In order to lose weight effectively on this diet for a week, you should exclude from the diet:
- Flour products,
- Confectionery and sweets,
- A carbonated water,
- Pasta,
- Round polished rice,
- Potatoes,
- Sauces and mayonnaise
- Sausages and smoked meats,
- Pork,
- Canned food,
- Bananas, grapes, pears, plums,
- Alcoholic beverages,
- Fast food products,
- Fatty dairy products.
According to this list, a person who has lost weight asks himself: "What should I eat to lose weight? ". In the" hungry "diet is allowed to use:
- Fresh vegetables!
- Sugar-free fruits and berries,
- Oatmeal,
- Lean fish,
- White meat,
- Low-fat yogurt, kefir, cottage cheese,
- Freshly squeezed juices.
For breakfast you can eat fruit with oatmeal, lunch, stewed or cooked meat with vegetables. A one week diet will help you reduce the numbers on the scales, but the game is not always worth the candle. It is difficult to record the results obtained, often after such a diet a person gains even more weight. Also, getting enough fluids at home is considered to be one of the main criteria for weight loss. Dietitians recommend drinking 1. 5 to 2 liters of clean still water per day. However, you should drink most of the water by evening.
Practical advice. The volume of the main dishes of the "hungry" diet does not exceed 150-200 gr. During the day it is recommended to eat in fractions, but often.
A "hungry" diet for breakfast is to take oatmeal with fruit or a teaspoon of honey. You can bake apples for eating, without sugar and honey. For lunch it is advisable to prepare a light vegetable soup and a piece of cooked meat. Evening dinner can be garnished with a vegetable or fruit salad. 2 hours before bedtime, if you have a strong feeling of hunger, you can drink a glass of low-fat yogurt.
Mono-diets
Mono diet is one of the most popular methods of rapid weight loss. In order to lose weight fast at home with 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 and low-calorie diet throughout the week helps to burn not only fat but also muscle mass. Monodiet belongs to the group of the most strict methods of weight loss, since the consumption of 1-2 products per week is allowed.
The most popular products of such a diet are:
- Low-fat kefir and apples,
- Boiled buckwheat and kefir,
- Fruits and vegetables,
- Low-fat kefir and milk,
- sea Products,
- Oatmeal and kefir.
During this diet we should not forget about the systematic use of clean water. When the body is not getting enough calories, vitamins and micronutrients, it needs to 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.
მნიშვნელოვანი is important! Only those who do not have problems with the gastrointestinal tract, cardiovascular system, blood circulation, kidneys and liver can take monodiet. People with diabetes, gastritis, gastric ulcer are strictly forbidden to conduct similar experiments on the body.
In order not to lose easily lost pounds, it is necessary to get out of the diet properly. On the first day after the diet you can not eat from the stomach, because the calories received by the body instantly turn into fat. A weekly diet is a long-term stress for the body that will not have the most beneficial effect on health. For the first 2-3 days after completing the diet you can include in the ration a vegetable salad and baked apples with honey, boiled chicken breast or vegetable soup.
პერExpert opinion
For proper weight loss you need to understand that losing 5 pounds a week is abnormal and in some cases even dangerous. By following the principles of proper nutrition, a person should lose 3-5 kilograms of fat mass in a month.
Losing a lot of weight in a short period of time is possible either with a huge initial weight (90 kg or more) or with strict dietary restrictions / starvation, along with intense, grueling workouts.
A protein meal can have a noticeable effect, but it should be "diluted" as follows:
- Drink plenty of fluids to prevent constipation and stones;
- Eat foods rich in fiber, with minimal carbohydrates (different varieties of bran, cabbage, legumes, zucchini and cucumber);
- Take vitamin supplements (for their appointment it is best to undergo a comprehensive examination by a doctor).
Fasting should also be done wisely - without fanaticism, ie the reduction of daily caloric content should be smooth, otherwise an accident and jams can be avoided. Normally, the number of calories consumed per day should be reduced according to the following scheme: 2000-1800-1600-1400-1200-1000-1000. . .
The diet of famous people
Now let's look at how to lose weight with the help of 5kg per week proven star diets. Every member of the fairer sex of mankind wants to look attractive not only to her man but also to herself. Weight loss methods have been added to the arsenal of famous diets: Angelina Jolie, Sophia Loren, Victoria Beckham. These celebrities have revealed the secrets of weight loss all over the world, now every woman has the opportunity to figure out her idol diet.
Diet from Angelina Jolie
Angelina Jolie's recipe for lightness is that her diet consists exclusively of protein and carbohydrate foods. The menu does not include fats. Star breakfast is fruit and oatmeal. As a snack, he prefers soft cheese crackers. Lunch is a protein food, baked in the form of lean fish with vegetables. Dinner - baked vegetables with chicken, fruit salad.
Diet by Sophia Loren
A real shock to the public was the Sophia Loren diet. The famous actor claims that durable wheat pasta helps him stay in shape. The diet lasts for 3 days. In addition, you should eat 100-120 g of cooked pasta every day. As a side dish, you can serve salads from fresh vegetables. Be sure to drink a glass of orange juice for breakfast or eat a fruit salad. For lunch, Sophia Loren prefers low-fat cottage cheese with fruit.
Diet from Victoria Beckham
Victoria Beckham is a famous fashion designer and mother of four. Many will envy his vigilance. The Victoria diet is simple and affordable for all women, especially since it only lasts for 3 days. The main thing is to eat 4-5 times a day. Breakfast is a whole grain toast and green tea. The second breakfast is a salad of apples, oranges and kiwis. Lunch - stewed chicken breast with tomatoes, celery and carrots. Dinner - vegetable salad with shrimp. On the last day you should drink only plain water and grapefruit juice. Such a drink allows you to speed up the metabolic process, expel toxins from the body.
Singer's diet
Diet includes strict diets, because the total number of calories per day should not exceed 500 kcal. This method of weight loss is designed for a maximum of 3-5 days. For breakfast he prefers a drink of 200 ml of kombucha, fruit and oatmeal. Lunch - celery soup without salt and fat, made from tomatoes, celery root, peppers, Chinese cabbage and ginger. Breakfast and lunch should be 70% of the daily diet. Dinner consists of fruit salad or baked apple with honey.
ᲤPhysical training
If you do not know how to lose weight in a week without dieting, then sports and active lifestyle will come to the rescue. The main rule of a slim body is an excess of calories. All food gives us the energy we need to use it. That is why healthy eating and regular exercise are the right way for beauty and a lean body.
მნიშვნელოვანი is important! Not only adults but also children should abandon the diet for the sake of their health. Adults need special attention. It is extremely important for a teenager to get enough proteins, fats and carbohydrates in his diet as his body is in a phase of physical change and growth. If a child is overweight, then losing it is necessary only with the help of physical activity and a balanced diet.
To lose 5 pounds a week without dieting, you need to spend up to 2 hours a day in the gym. In addition, you need to change your diet. It should not contain:
- Baking products,
- Sweets,
- Salty and fried foods,
- Smoked meat,
- Soda,
- fast food.
Physical activity should consist of both strength and cardio exercises. Loading the heart muscle allows you to burn calories faster.
If a person wants to lose 5 kg per week without dieting, he should exercise regularly:
- Jogging for short and long distances
- Jump rope,
- By bike or roller
- Swimming
- Aerobics or fitness.
We should not forget about strength training, which consists of lifting weights, dumbbells, push-ups, weightlifting.
ᲛImportant! For 1 hour of physical activity you need to drink at least 0. 5 liters of clean water. A sufficient amount of fluid in the body will allow fat to be burned faster and expelled in the form of sweat.
Go to the bath or sauna
There is an opinion that visiting the bath not only has a positive effect on a person's appearance, but also improves metabolism. After a bath a person may lose up to 2 kg of excess weight. This has its truth, but it is worth understanding that in the bath is lost not fat but fluid.
Bath is contraindicated for those who have problems with the heart, blood vessels and kidneys. Do not expose your health to such experiments. If a person still decides to go to the sauna or bath during the diet, then he should know a few rules:
- It is boring to give up alcohol, fatty, salty and smoked foods,
- To lose weight, you need to drink enough water while in the steam room.
- There should be a headscarf on the head,
- If you have slight dizziness, weakness or headache, you should leave the bathroom immediately.
To lose weight, some sports trainers recommend exercising after a bath. Relaxed muscles require tone with low-frequency aerobic exercise. Such exercise allows you to involve the process of muscle work and excess fat. But do not forget to consume enough non-carbonated water. Regular restoration of the body's water balance promotes rapid burning of calories. Shocking reviews for those who have lost weight with this method, because in one month of such exercise it is possible to lose up to 4-5 kg.
As a result, nutritionists recommend diet adjustments, speeding up the metabolic process with physical activity, without drinking enough fluids and forgetting about healthy sleep. Only an integrated approach to weight loss will give you noticeable results, while testing your body with strict diets is highly undesirable!
Reviews for those who have lost weight
- Woman, 33 years old: "I really liked the protein and vegetable menu. I have always loved both vegetables and chicken. Baked breasts are generally elegant! What other diet can you find in such a variety of dishes? 74 kg, 71 a week later, 68 a week later. So far, the result is only encouraging. The only thing that is difficult is to get used to drinking clean water. Was not at all before.
- Girl, 20 years old: "I was drowning in this diet. I thought it was the last one. It will not work, it means it is not fate, I will not try anymore. But in that everything came back. The kilos came by themselves and brought a couple more. "It's a miracle! I have 6kg left. They are gone and in no hurry to go back! Not only was it comfortable to sit on this diet but the result is maintained. Thank you to those who developed it. I will follow it regularly and control the rest of the time.
- Woman, 45 years old: "Everyone who says that you can not lose five kilograms a week is mistaken, and I am an example of that, just the initial weight should be like me (104 kg). I went on a diet and really lost 5, 5 kg in one week. Then I took a break and repeated "Bejit". Now that he weighs 81 kg, it has become a habit to go on a diet from time to time. Weight is already reduced not by one kilogram per day as before, but by 400-600 per gram. And that's normal. The lower the initial weight, the better for the gradual weight loss for the body. Otherwise, the skin will fold. And I want to become a skinny woman and not a Sharpei. "