How to lose weight in a week by 7 kg? This question is quite popular, as there are times when you need to return the form in just 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 period of weight loss.
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 adversely affect the work of the whole organism. A person may feel general weakness, malaise, nausea, headaches, etc. Therefore, before going on a strict diet, you need to understand the seriousness of your decision. The ideal option would be a preliminary visit to a general practitioner or nutritionist. If there are hidden or chronic diseases, then during the period of weight loss they can become aggravated.
If you do not have health problems, then losing excess weight is not only possible, but necessary. To do this, you need to choose for yourself the optimal type of diet that best suits you. You need 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 only provoke a breakdown in a few days, which will lead to even more weight gain.
General rules for losing weight during the diet
Rule number 1. We drink water!
Whatever diet you choose, do not forget about the sufficient consumption of plain water. You need to drink water throughout the day in small sips. If during the diet you will play sports, then at the time of training you need to increase the drinking of water. For example, if a workout lasts 1 hour, then during this time you need to drink at least 0. 5-1 liters of water. With 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 permissible to drink only plain and purified water. Do not give preference to carbonated water, it only provokes appetite and promotes the accumulation of fat cells due to the presence of carbon dioxide. In addition, soda leaches calcium from teeth and bones.
It is better to drink filtered or boiled water. You need to drink at least 1. 5 liters of water per day. Calculating the individual amount of water that 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, just 30 ml of water per 1 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 throughout the day. In addition, water helps speed up the metabolism. It also promotes the breakdown of fats in tissues.
It is worth noting that before 4 p. m. you need to drink ¾ of the total amount of water that was intended for the whole day. Before going 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 cheer up and get back to work. In addition, during the diet period, the body experiences a lack of vitamins and minerals, so they need to be replenished with fresh fruits 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 need to force yourself and accustom yourself to drinking water. Over time, the body will get used to this regimen and you will feel much better and easier. 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 diet during the diet is quite meager, it needs to 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, you need to add fresh vegetables, herbs and fruits to your diet. Vitamin intake is a must. You can also increase the amount of vitamins with the help of vitamin and oxygen cocktails.
Rule number 3. We eat often, but in small portions
To make it easier for the stomach to digest food, it should come in moderation. Portion sizes should be small, especially if a protein or Kremlin diet is chosen. The entire allotted volume of food must be divided into equal proportions so that during the day it is possible to eat at intervals of 2-3 hours.
At the same time, it is better to eat fruits in the first half of the day, and protein foods in the second. ¾ of the total diet should be fresh vegetables and fruits.
Rule number 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, 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 need to try hard in terms of reducing salt intake. Salt is able to retain fluid in the body, so it will be more difficult to lose extra pounds.
During the diet, it is better to exclude salt from the menu altogether. It may well be replaced by fresh herbs, seasonings, spices without salt, sauces and marinades, aromatic herbs, etc. The main 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 casseroles 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 to reduce fat cells. You can also use balsamic vinegar, citrus juices, natural fat-free yogurt, flax seeds, sesame seeds, etc. to dress salads.
Rule number 6. Let's start the metabolism!
In order for excess weight to go away 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 play sports. Hot spices and seasonings will also help speed up the metabolism.
Such foods promote digestion, so food does not stay in the body for a long time. Such spices will help speed up the process of splitting fats: ginger, red pepper, chili pepper. Scientists have noticed that grapefruit perfectly fights with excess weight. 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 after 18 pm
During a strict diet, you can eat at any time, as soon as a feeling of hunger appears. But the final meal should be no later than 2-3 hours before bedtime. It is best to make an evening meal as low-calorie as possible. During the diet period, this can be 1 apple or a salad.
Psychological hunger should not be confused with physical hunger. The concept of "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 is better to drink a glass of water. Of course, we are not talking about standard snacks that should be during the day.
"Physical" hunger comes as a result of a calorie deficit. During the diet period, many 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 foods too much.
Rule number 8. Don't forget about physical activity!
Do not forget about an active lifestyle. The more we move, the faster the 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 be either a simple exercise or a full-fledged workout. It is best to pay attention to cardio loads, which are designed to fight excess weight. These can be: jumping 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 drop 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 one significant disadvantage - the absence of carbohydrates and fats in the diet. Prolonged absence of these elements can provoke hair loss and fading, delamination of the nail plates, and increased dryness of the skin. In order not to experience such dietary shortcomings, you need to additionally drink vitamin complexes, which include organic acids and fat-soluble vitamins.
The protein diet is one of the most diverse in relation to the choice of products. Also, this diet has no restrictions on the amount of food consumed. It is permissible to eat exactly as much as the body requires. This type of diet can be attributed to a number of the most effective diets, since the result obtained lasts a very long time. After leaving this diet, there will be no sudden return of excess weight.
To minimize the harm of this diet on the body, you need to consume fresh vegetables and fruits. They contain a lot of fiber, vitamins, amino acids and trace elements.
For women, you need to remember that during the period of a protein diet, you can not reduce your calorie 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 can sit on a protein diet for no more than 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 that are included in the period of this diet is quite wide and varied. Therefore, dishes can be prepared for every taste.
During the period of the protein diet, it is permissible to use:
- white meat (rabbit, chicken, turkey),
- veal and beef,
- offal,
- seafood,
- ocean and sea fish,
- low-fat fermented milk products (cottage cheese, yogurt, curdled milk, sourdough, kefir, tofu cheese),
- cereals (except semolina),
- whole grain bread (no more than 2 slices per day),
- fresh vegetables (different 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 eat only 30 g of fat per day. It is better to use vegetable oils, such as olive oil, flaxseed or sesame.
Menu for the week
Monday
- Breakfast - toast with two chicken slices and tomato, herbal tea
- Second breakfast - 1 apple
- Lunch - buckwheat soup
- Snack - cottage cheese with fruits
- Dinner - vegetable salad, a glass of kefir
Tuesday
- Breakfast - fruit mix, 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 - whole grain 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 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 - stewed 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 indicated tips and recommendations. At the slightest deterioration in well-being, stop the diet and consult a doctor
Reviews
- "Excess weight tormented me for a long time, probably for 10 years I endured all the "charms" of my appearance. I had a big belly, sides and thick thighs. All this "helped" me to acquire a bunch of complexes with which I struggled for a very long time. A protein diet helped me break myself. With her help, I began to lose weight by 5 kg per week. I was on this diet for 2 weeks. Then I took a break for 2-3 months. For a 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, to my surprise, I persevered and as a result switched to a healthy diet. Now I try to maintain my weight in the norm, do not eat fried and sweet foods. Now I replace sweets and cookies with marshmallows, black bitter chocolate (no more than 2 slices), oatmeal cookies. I cook oatmeal cookies on my own, without adding sugar and flour. I simply grind 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 need to preserve and strengthen your health by all means. " - "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, 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 this was not 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 went on the Kremlin diet, which was wildly popular at the time. For a week I was able to lose 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 over the summer I was no longer overweight. Of course, now I understand that I acted incorrectly, that I could specifically undermine my health. But, probably, that stage in my life was necessary for me. Now I strictly monitor what I eat.
- "I needed to lose 10 kg before flying to Turkey for a vacation. I set this goal for myself a month before the holidays. At first I tried to sit on a buckwheat and kefir diet. To be honest, the feeling of hunger did not let me go even when I ate this boiled buckwheat 5 times a day. It's probably just not my way of losing weight. My friend advised me to go on the Dukan diet. I liked this method due to the fact that you can eat different protein foods. The main problem was to find 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 didn’t feel it. 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 of losing weight. Sitting and starving yourself is not for me. In addition, during the period of the buckwheat and kefir diet, I could easily break loose, 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 main thing is to find your diet, which will be effective and affordable. "