How to lose weight in a week with 7 kg? This question is quite popular as there are times when you need to return the form in a matter of weeks. To solve the problem of excess weight is often necessary with the help of diets. Each of the diets has its own characteristics and subtleties, but there are also general rules that are equally 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 decide on such a diet. Sudden weight loss can negatively affect the work of the whole organism. A person may feel general weakness, malaise, nausea, headache, etc. Therefore, before going on a strict diet, you must understand the seriousness of your decision. The ideal option would be an initial visit to a general practitioner or nutritionist. If there are hidden or chronic diseases, they may worsen during the weight loss period.
If you do not have health problems, then it is not only possible, but necessary to lose excess weight. To do this, you need to choose 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, then you should not stop at a protein diet or a mono-diet on kefir. These food options can cause a crash in just a few days, which will lead to even more weight gain.
General rules for weight loss during the diet
Rule number 1. We drink water!
Regardless of the diet you choose, do not forget the adequate consumption of plain water. You must drink water throughout the day in small sips. If you want to do sports during the diet, you must increase the drinking water at the time of exercise. For example, if a workout lasts 1 hour, during this time you should drink at least 0. 5-1 liters of water. During physical activity, the outflow of fluid from the body increases, so the volume used must be replenished. Dehydration can make you feel dizzy, nauseous and weak.
It is permitted to drink only plain and purified water. You should not prefer carbonated water, it only induces appetite and promotes the accumulation of fat cells due to the presence of carbon dioxide. In addition, soda washes calcium from teeth and bones.
It is better to drink filtered or boiled water. You must drink at least 1. 5 liters of water per day. It is very simple to calculate the individual amount of water you should drink per day. To do this, multiply your weight in kilograms by 0. 03. This coefficient was not chosen randomly, only 30 ml of water per1 kg of the human body. So that the cells in the body do not suffer from a lack of fluid, it must be replenished in a timely manner during the day. In addition, water helps to speed up the metabolism. It also promotes the breakdown of fats in tissues.
It is worth noting that before16. 00 you must drink ¾ of the total amount of water that was intended for the whole day. Before you go to bed, you can also drink a glass of water, because it helps to thin the blood.
Every morning it is advisable to start with 200 ml of warm water with lemon juice and a piece of ginger. This morning drink will help you quickly get happy and get back to work. In addition, the body experiences a lack of vitamins and minerals during the diet period, so they must be replenished with fresh fruit 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, water intake should 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 regimen and you will feel much better and lighter. 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. Adding vitamins to your diet
Since the food 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 unwell or weak. This is due to the fact that the amount of some vitamins in the body was sufficient, and due to taking pills, their amount exceeded the norm.
To prevent such a situation, depending on the diet, add fresh vegetables, herbs and fruits to your diet. Vitamin intake is a must. You can also increase the amount of vitamins using vitamin and oxygen cocktails.
Rule number 3. We eat often, but in small portions
To make it easier for the stomach to digest the food, it should come in moderation. Portion sizes should be small, especially if a protein or Kremlin diet is chosen. The entire amount of food allocated must be divided in equal proportions, so that during the day it is possible to eat at 2-3 hour intervals.
At the same time, it is better to eat fruit in the first half of the day and protein food in the second. ¾ of the total diet should be fresh vegetables and fruits.
Rule number 4. Forget about fried food!
During the diet period, it is very important to reduce the consumption of fried foods, so it is better to steam, stew in your own juice, bake in the oven, 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, then you have to try hard to reduce your salt intake. Salt is able to retain fluid in the body, so it becomes more difficult to lose extra kilos.
During the diet, it is better to exclude salt from the menu completely. It can well be replaced by fresh herbs, spices, seasonings without salt, sauces and marinades, aromatic herbs, etc. The most important thing is to choose the right ingredients for dishes. For example, a sauce made from lemon juice, mustard and dried herbs is great for marinating meat. For baking 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, cinnamon are suitable for cottage cheese casserole. To make the taste of stews softer, they can be seasoned with sour cream sauce. To do this, it is best to buy sour cream with a minimum percentage of fat content.
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 juice, natural fat-free yogurt, flax seeds, sesame seeds, etc. to dress salads with.
Rule number 6. Let's start the metabolism!
In order for excess weight to disappear faster, you need to set up a daily routine as clearly as possible. To do this, every day at the same time to eat, go to bed and do sports. Hot spices and seasonings will also help speed up the metabolism.
These foods help digestion so that the food does not stay in the body for a long time. Such spices will help speed up the process of breaking down fats: ginger, red pepper, chili pepper. Scientists have noticed that grapefruit fights obesity perfectly. A glass of grapefruit juice should be drunk at least once a day so that excess fat is not deposited in the form of cellulite. From vegetables, celery perfectly accelerates metabolic processes and fights excess weight.
Rule number 7. You can eat after18. 00
During a strict diet, you can eat at any time as soon as a feeling of hunger arises. 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 slimming period, this can be 1 apple or a salad.
Mental hunger must not be confused with physical hunger. The term "psychological" hunger refers to the feeling when you just want something to eat, despite the fact that the last meal was 30-50 minutes before. When you just want something to eat, it's better to drink a glass of water. Of course, we are not talking about standard snacks that must be had during the day.
"Physical" hunger occurs as a result of a caloric deficit. During the slimming period, many people feel hungry, although this feeling should not be during this period. The presence of hunger is the first sign that you have chosen the wrong diet, or have reduced your intake of acceptable food too much.
Rule number 8. Do not forget about physical activity!
Don't forget an active lifestyle. The more we move, the faster metabolic processes in organs and systems. Even with the most rigid diets, it is necessary to devote 20-30 minutes to sports a day.
It can either be a simple exercise or a full-fledged training. It is best to pay attention to cardio loads, which are designed to fight obesity. These can be: skipping rope, spinning the hula hoop, running, cycling, active 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. Prolonged absence of these elements can cause hair loss and fading, delamination of the nail plates and increased dryness of the skin. In order not to experience such dietary deficiencies, you must also drink vitamin complexes, which include organic acids and fat-soluble vitamins.
The protein diet is one of the most diverse in terms of product selection. Also, this diet has no restrictions on the amount of food consumed. It is allowed to eat exactly as much as the body needs. This type of diet can be attributed to a number of the most effective diets, as the result achieved lasts a very long time. After leaving this diet, there will be no sudden return of excess weight.
To minimize the damage of this diet on the body, you must consume fresh vegetables and fruits. They contain a lot of fibre, vitamins, amino acids and trace elements.
For women, remember that during a protein diet you cannot reduce your caloric intake to less than 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 cannot sit on a protein diet for a maximum of 1 week. If you eat one protein food for a long time, you can get swelling of the kidneys, the appearance of stones and sand in the kidneys.
What do we 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 protein diet, it is allowed to use:
- white meat (rabbit, chicken, turkey),
- veal and beef,
- offal,
- seafood,
- sea and sea fish,
- low-fat fermented milk products (cottage cheese, yoghurt, coagulated milk, sourdough, kefir, tofu cheese),
- cereals (except semolina),
- whole grain bread (no more than 2 slices per day),
- fresh vegetables (various 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 only eat 30 g of fat per day. It is better to use vegetable oils, such as olive oil, linseed or sesame.
Menu for 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 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 - steam 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 - wholemeal 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
- Snack - a glass of sourdough, 1 slice of wholemeal bread
- Dinner - beef stew with vegetables, tea
Sunday
- Breakfast - oatmeal with kefir
- Second breakfast - 1 apple
- Lunch - stewed 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 most important thing is to follow the given tips and recommendations. At the slightest deterioration in well-being, stop the diet and consult a doctor
Reviews
- "Overweight bothered me for a long time, probably for 10 years I endured all the "charms" of my appearance. I had a big stomach, sides and thick thighs. All this "helped" me acquire a lot of complexes that I struggled withfor a very long time. A protein diet helped me to break myself. With her help I started losing 5 kg a week. I was on this diet for 2 weeks. Then I took a break for 2-3 months. Ia year of such nutrition with and without diets, I managed to lose 25 kg of excess weight. The main task was to save the result. But I, to my surprise, persevered and as a result switched to a healthy diet. Now I try to keepmy weight in the norm, do not eat fried and sweet food. Now I replace sweets and cookies with marshmallows, black bitter chocolate (no more than 2 slices), oatmeal cookies. I make oatmeal cookies on my own, without adding sugar and flour. I paintsimply oatmeal, add 1 egg, vanilla sugar and dried fruit.
I consider a protein diet one of the best ways to fight fat. The main thing is not to "go too far" and allow your body to work in a normal state without a diet. You must preserve and strengthen your health by all means. " - "I had to deal with the concept of "diet" back in my university 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 some expensive products. The result of my efforts was - minus 5 kg, but it wasnot enough for me. When I came home in the summer, it became easier to deal with excess weight, since there was an abundance of products at home. I put myself on the Kremlin diet, which at that time was terribly popular. For a week I could loseme up to 7 kg. The whole point of that diet was to eat only protein foods. Mom helped me in every possible way in my difficult business, so that over the summer I was no longer overweight. Of course, now I understand that I acted wrongly, thatI could specifically undermine mit health. But probably that phase of my life was necessary for me. Now I keep a close eye on what I eat.
- "I had to lose 10 kg before I flew to Turkey on vacation. I set this goal a month before the vacation. At first I tried to sit on a buckwheat and kefir diet. To be honest, the feeling of hunger did not leave me, even when I ate this boiled buckwheat 5 times a day. It's probably just not my way to lose weight. My friend advised me to go on the Dukan diet. I liked this method because of the fact that youcan eat different protein foods. The main problem was finding oat bran. I had to order them online, but it was worth it. The result just won me over. I was on the Dukan diet for about 2 weeks, but somehow I feltnot. I did not experience terrible hunger during this period, so this diet is mine. Now, when excess weight periodically catches up with me, I use this particular method to lose weight. Sitting and starving myself is not for meIn addition, during the period of the buckwheat and kefir diet, I could easily break free, because I wanted normal food. It was especially hard 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 most important thing is to find your diet that will be effective and affordable. "