How to lose weight in a week at 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 a day is quite difficult, therefore, 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 this diet. Sudden weight loss can negatively affect the work of the whole organism. A person may experience general weakness, malaise, nausea, headaches, etc. Therefore, before following 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, during the period of weight loss they can get worse.
If you don't have health problems, losing excess weight is not only possible, but necessary. To do this, you need to choose for yourself the ideal type of diet that best suits you. You need to make your choice based on your dining preferences. That is, if you don't like dairy, you shouldn't stop at a protein diet or kefir mono-diet. These food choices can only trigger a meltdown within a few days, which will lead to even greater weight gain.
General rules for losing weight while dieting
Rule number 1. We drink water!
Whatever diet you choose, be sure to consume enough pure water. You need to drink water throughout the day in small sips. If during the diet you play sports, at the time of training you will need to increase your water intake. For example, if a workout lasts 1 hour, then during this period you need to drink at least 0. 5-1 liter of water. With physical activity, the body's fluid output increases, so the volume used must be replenished. Dehydration can make you feel dizzy, nauseous and weak.
It is allowed to drink only pure and purified water. You should not give preference to carbonated water, it only causes appetite and promotes the accumulation of fat cells due to the presence of carbon dioxide. In addition, soda releases 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 a day. Calculating the individual amount of water 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 of 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 to speed up metabolism. It also promotes the breakdown of fats in tissues.
It is worth mentioning that before 4 pm 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 as it helps thin your 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 cheer up quickly and get back to work. Also, 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 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 easier. It is not worth interrupting 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 scarce, 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 right vitamins for you. Therefore, it is best to first undergo a general body examination with a doctor.
It happens that when taking vitamins, a person, on the contrary, feels bad or weak. This is due to the fact that the amount of some vitamins in the body was enough, and due to taking pills, their amount exceeded the norm.
To avoid such a situation, depending on the diet, you need to add fresh vegetables, herbs and fruits to your diet. Vitamin intake is mandatory. 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 be done in moderation. Portion sizes should be small, especially if a protein or Kremlin diet is chosen. The entire distributed volume of food must be divided in 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 fruits and vegetables.
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, sauté in juice, bake in the oven, grill or foil. The less the product undergoes heat treatment, the more vitamins it will retain.
Rule number 5. Reduce your salt intake!
If you want to lose 7 kg in a week, you need to make an effort to reduce your 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 completely exclude salt from the menu. It can be replaced with fresh herbs, seasonings, unsalted seasonings, sauces and marinades, herbs, etc. The main thing is to choose the right ingredients for the dishes. For example, a sauce made from lemon juice, mustard and dried herbs is great for marinating meat. To bake fish, it is better to take plain 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 casseroles taste milder, they can be seasoned with sour cream sauce. To do this, it is better 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, plain non-fat yogurt, flax seeds, sesame seeds, etc. to season salads.
Rule number 6. Let the metabolism start!
In order for excess weight to disappear faster, you need to establish a daily routine as clearly as possible. To do this, every day at the same time to eat, go to bed and play sports. Spices and hot seasonings also help speed up metabolism.
These foods help with digestion, so the food doesn't stay in the body for too long. These spices will help speed up the process of splitting fats: ginger, red pepper, 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 6pm
During a strict diet, you can eat at any time as soon as you feel hungry. But the final meal should be no later than 2-3 hours before bedtime. It is best to have an evening meal with the lowest calorie content 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 to eat something even though your last meal was 30 to 50 minutes earlier. When you just want to eat something, it's best to drink a glass of water. Of course, we're not talking about standard snacks that should be during the day.
"Physical" hunger occurs 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 reduced your intake of acceptable foods too much.
Rule number 8. Don't forget about physical activity!
Don't forget about an active lifestyle. The more we move, the faster the metabolic processes in organs and systems. Even with the strictest diets, it is necessary to dedicate 20 to 30 minutes to sport a day.
It can be a simple exercise or a complete workout. It's best to pay attention to cardio loads designed to fight excess weight. These can be: jumping rope, spinning the hula hoop, running, cycling, 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. The 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 need to also drink vitamin complexes, which include organic acids and fat-soluble vitamins.
The protein diet is one of the most diversified in relation to the choice of products. Also, this diet has no restrictions on the amount of food consumed. It is allowed to eat exactly as much as the body requires. This type of diet can be attributed to several more effective diets, as the result obtained lasts a long time. Once you come off this diet, there will be no sudden return of excess weight.
To minimize the damage of this diet on the body, you need to consume fresh fruits and vegetables. They contain a lot of fiber, vitamins, amino acids and trace elements.
For women, it must be remembered that during the period of a protein diet, you cannot reduce your calorie intake to less than 1300 kcal per day. This is the bare minimum that every woman should have. For men, this figure is much higher - 1800 kcal.
It is worth noting that you can sit on a protein diet for no more than 1 week. If you eat a protein food for a long time, you may have kidney swelling, kidney stones and sand.
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 all tastes.
During the period of the protein diet, it is allowed to use:
- white meat (rabbit, chicken, turkey),
- veal and cow,
- offal,
- Seafood,
- sea and sea fish,
- low-fat fermented dairy products (cottage cheese, yogurt, buttermilk, yeast, kefir, tofu cheese),
- cereals (except semolina),
- wholemeal bread (no more than 2 slices per day),
- fresh vegetables (different types of cabbage, cucumber, zucchini, tomato, 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 a day. It is best to use vegetable oils such as olive, linseed or sesame.
Week menu
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 - fruit mix, a glass of yogurt
- Second breakfast - chicken salad with tofu and vegetables, dressed 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 - steamed fish chops, buckwheat porridge
- Snack - 1 cup of yogurt
- Dinner - fruit salad, 1 glass of kefir
Thursday
- Breakfast - scrambled eggs, unsweetened coffee
- Second Breakfast - Wholemeal Toast with Roasted Chicken and Vegetables
- Lunch - vegetable stew with boiled chicken
- Snack - herbal tea, 1 apple
- Dinner - brown rice with spicy cooked turkey, 1 cup kefir
Friday
- Breakfast - curd pasta with fruit, green tea
- Second breakfast - apple and carrot salad
- Lunch - borscht, vegetable salad, 1 steamed cutlet
- Snack - a cup of yogurt,
- Dinner - roasted perch fillet with vegetables, herbal tea
Saturday
- Breakfast - 2 boiled eggs, vegetable salad
- Second breakfast - fruit
- Lunch - Roasted chicken roll with vegetables, oatmeal
- Snack - 1 cup sourdough, 1 slice of wholemeal bread
- Dinner - beef stew with vegetables, tea
Sunday
- Breakfast - oatmeal with kefir
- Second breakfast - 1 apple
- Lunch - stewed chicken livers with tomato and peppers, buckwheat porridge
- Snack - cottage cheese with fruit
- 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.
Assessments
- "Overweight tormented me for a long time, probably for 10 years I put up with all the "charms" of my appearance. I had a big belly, thick sides and thighs. All of this "helped" me to acquire a lot of complexes with which I struggled for a long time. A protein diet helped me to break down. With her help, I started 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 I, to my surprise, persevered, and as a result, I switched to a healthy diet. Now I I try to keep my weight in the norm, I don't eat fried foods and sweets. Now I replace sweets and cookies with marshmallows, dark dark chocolate (no more than 2 slices), oatmeal cookies. I bake oatmeal cookies on my own, without adding sugar and flour I simply grind oatmeal, add 1 egg, brown sugarnilha and dried fruits.
I consider a protein diet 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 way, without dieting. You need to preserve and strengthen your health by all means. " - "I had to deal with the concept of "diet" in my university years, when I started to gain weight drastically. Due to malnutrition, at 165 cm tall, at the end of the first year of study, I started to weigh 80 kg. This situation I didn't like it and decided to lose weight. At first I lost weight on a buckwheat diet, because at that time I didn't have the money to buy some expensive products. The result of my efforts was - 5 kg less, but that was not enough to When I returned home in the summer, it became easier to deal with the excess weight, as there were an abundance of products in the house. I sat down on the Kremlin diet, which at the time was terribly popular. For a week I managed to lose up to 7 kg. The purpose of this diet was to eat only protein foods. Mom helped me in every way possible in my difficult business, so during the summer I was no longer overweight. Of course, now I understand that I acted incorrectly, that it could harm specificmy health. But probably this phase of my life was necessary for me. Now I strictly watch what I eat.
- "I needed to lose 10 kg before traveling to Turkey on vacation. I set this goal for myself a month before the vacation. At first I tried to go on a diet of buckwheat and kefir. To be honest, the feeling of hunger wouldn't let me go , even when I ate this cooked buckwheat 5 times a day. Probably not my way to lose weight. My friend advised me to follow the Dukan diet. I liked this method due to the fact that you can 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 didn't feel it. I didn't I felt terrible hunger during this period so this diet is mine. Now when excess weight hits me periodically, I use this specific method of losing weight. Sitting and starving is not for me. Also, during the diet period of buckwheat and kefir, I could easily let go, because I wanted normal food. It was especially difficult 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. "