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 within just a few weeks. Solving the problem of excess weight is often necessary with the help of a diet. Each of the diets has its own characteristics and nuances, 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 cardiovascular system, gastrointestinal system, 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 entire body. 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 may worsen.
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 suits you best. You have to make your choice based on your culinary preferences. That is, if you do not like dairy products, then you should not stop at a protein diet or a mono-diet with kefir. These food choices can cause damage in just a few days, leading to even more weight gain.
General rules for losing weight during the diet
Rule number 1. We drink water!
Whatever diet you choose, don't forget to drink enough plain water. You should 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 your water consumption. For example, if a workout lasts 1 hour, then during this time you need to drink at least 0. 5-1 liter 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.
You are allowed to drink only pure and clean water. You should not prefer carbonated water, it only causes appetite and promotes the accumulation of fat cells due to the presence of carbon dioxide. In addition, baking soda washes calcium from teeth and bones.
It is better to drink filtered or boiled water. You should drink at least 1. 5 liters of water a day. Calculating the individual amount of water you should drink per day is very simple. To do this, multiply your weight in kilograms by 0. 03. This coefficient was not chosen randomly, 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 time during the day. In addition, water helps speed up metabolism. It also promotes the breakdown of fats in the tissues.
It is worth noting that before 16: 00 you should 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 good 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 must 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 push yourself and get used to drinking water. Over time, the body will get used to this shape and you will feel much better and easier. It is not worth stopping drinking water in such a quantity even after the end of the diet. Drinking water is the main rule for weight loss.
Rule number 2. Adding vitamins to your diet
Since the diet during the diet is quite meager, it must be supplemented 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 certain 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 essential. 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 facilitate the digestion of food by the stomach, it should be taken in moderation. Portion sizes should be small, especially if a protein or Kremlin diet is chosen. The entire allocated volume of food should 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 fried food!
During the diet, it is very important to reduce the consumption of fried foods, so it is better to steam them, cook them in your own juice, bake them in the oven, on the grill or in 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, then you need to try hard when it comes to reducing your salt intake. Salt can 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 may well be replaced by fresh herbs, seasonings, salt-free spices, sauces and marinades, aromatic herbs, etc. The main thing is to choose the right ingredients for the dishes. For example, a sauce of lemon juice, mustard and dried herbs is excellent 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 the casserole softer, 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 reduce fat cells. You can also use balsamic vinegar, citrus juices, natural fat-free yogurt, flaxseeds, sesame seeds, etc. to dress salads.
Rule number 6. Let's start the metabolism!
In order for excess weight to disappear faster, you need to set a daily routine as clearly as possible. To do this, every day at the same time to eat, go to sleep and play sports. Hot spices and seasonings will also help speed up the metabolism.
These foods aid digestion, so that 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 perfectly fights 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. Among vegetables, celery perfectly accelerates metabolic processes and fights excess weight.
Rule number 7. You can eat after 6 pm
During a strict diet, you can eat at any time, as soon as a feeling of hunger appears. 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 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 ago. When you just want something to eat, it's better to drink a glass of water. Of course, we are not talking about typical 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 have reduced your intake of acceptable foods too much.
Rule number 8. Do not 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 workout. It is better to pay attention to cardio loads, which are designed to fight excess weight. These can be: skipping rope, spinning the hula-hoop, running, cycling, active dancing, swimming, basketball, volleyball, etc.
protein diet for a week
This type of diet is designed to shed 5-7 pounds per week. It is often used by show stars. Unlike other methods, during this period there is practically no feeling of hunger. But this diet has a major drawback - the absence of carbohydrates and fats in the diet. Prolonged absence of these elements can cause hair loss and fading, detachment of nail plates and increased skin dryness. In order not to face such nutritional deficiencies, you should additionally drink vitamin complexes, which include organic acids and fat-soluble vitamins.
The protein diet is one of the most varied in terms of product selection. Also, this diet has no restrictions on the amount of food consumed. You are 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 resulting result lasts for a very long time. After exiting this diet, there will be no sudden return of excess weight.
To minimize the damage of this diet to the body, you must consume fresh vegetables and fruits. They contain a lot of fiber, vitamins, amino acids and trace elements.
For women, you must remember 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 every woman should have. For men, this number 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 experience 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 every taste.
During the period of the protein diet, it is allowed to use:
- white meat (rabbit, chicken, turkey),
- beef and veal,
- offal,
- seafood,
- ocean and sea fish,
- low-fat fermented dairy products (cottage cheese, yogurt, curd, 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 only eat 30 grams of fat per day. It is preferable to use vegetable oils such as olive, 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 - casserole with cottage cheese
- Dinner - a glass of kefir, 1 apple
Wednesday
- Breakfast - oatmeal with fruit
- Second breakfast - 1 grapefruit
- Lunch - steamed fish cutlets, buckwheat porridge
- Snack - 1 glass of yogurt
- Dinner - fruit salad, 1 glass of kefir
Thursday
- Breakfast - omelette, coffee without sugar
- Second breakfast - whole wheat toast with grilled 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 fruit, 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 whole grain bread
- Dinner - beef stew with vegetables, tea
Sunday
- Breakfast - oatmeal with kefir
- Second breakfast - 1 apple
- Lunch - boiled 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 main thing is to follow the indicated tips and recommendations. At the slightest deterioration in well-being, stop the diet and consult a doctor
Critics
- "The 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 of this "helped" me get a bunch of complexes that I had been struggling with for a long time. A protein diet helped me break myself. With her help, I started losing 5 pounds a week. I did 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 switched to a healthy diet as a result. Now I try to keep my weight in the norm, I don't eat fried and sweets. Now I replace sweets and cookies with marshmallows, dark bitter chocolate (no more than 2 slices), oatmeal cookies. I cook oatmeal cookies myself, without adding sugar and flour. I just grind oatmeal, add 1 egg, vanilla sugar and dried fruit.
I find 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 a chance to work in normal mode, without a diet. You must maintain and strengthen your health in every way. '' - "I had to deal with the concept of 'dieting' 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 with 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 returned home in the summer, it became easier to deal with the extra pounds, since there was an abundance of products at home. I sat on the Kremlin diet, which at that time was terribly popular. For a week I managed to lose up to 7 kg. The whole point of this diet was to eat only protein foods. Mom helped me in every possible way in my difficult business, so in the summer I was no longer overweight. Of course, now I understand that I acted wrongly, that I could specifically undermine my health. But, rather, this stage in my life was necessary for me. Now I strictly watch what I eat.
- "I had to lose 10 kilos before flying to Turkey on holiday. I set this goal for myselfme a month before the holidays. At first I tried to sit on a buckwheat and kefir diet. To be honest, the feeling of hunger would not let me go even when I ate this boiled buckwheat 5 times a day. Probably not my way to lose weight. My friend advised me to do the Dukan diet. I liked this method because of 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 wasn't feeling it. I did not experience terrible hunger during this period, so this diet is mine. Now, when excess weight periodically catches me, I use this particular method of weight loss. Sitting and starving is not for me. In addition, during the period of the buckwheat and kefir diet, I could easily get off, because I wanted normal food. It was especially difficult for me without chocolate. Even during my mono-diet, 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. "