How to lose weight 7 kg in a week? This question is very popular, as there are times when you need to send the form back in a few weeks. It is often necessary to solve the problem of excess weight 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.
It is quite difficult to lose literally 1 kg per day, so only those who do not have problems with the work of the cardiovascular system, the gastrointestinal tract, the liver, the kidneys, and also who do not havesuffering from chronic diseases decide on such a diet. Sudden weight loss can have a negative impact on the work of the whole organism. A person may feel general weakness, malaise, nausea, headache, etc. Therefore, before you go on a strict diet, you need to understand the seriousness of your decision. The ideal option is 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 worsen.
If you do not have health problems, losing excess weight is not only possible, but necessary. To do this, you need to choose for yourself the type of diet that suits you best. You must 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 mono-diet on kefir. These food choices can only trigger a breakdown in a few days, which will cause you to gain more weight.
general rules for losing weight during the diet
Rule number 1. We drink water!
Whatever diet you choose, do not forget about adequate consumption of plain water. You must 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 water you drink. 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 clean and purified water. You should not give preference to carbonated water, it only stimulates 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 must drink at least 1. 5 liters of water per day. It is very simple to calculate the individual amount of water you need to drink per day. To do this, increase your weight in kilograms by 0. 03. This coefficient was not chosen by chance, only 30 ml of water per 1 kg of the human body. In order for the cells in the body not to 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 you must drink ¾ of the total amount of water planned for the whole day before 4 pm. Before you go to sleep, 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 get up quickly 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 a drink, but you need 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 stopping the consumption of water in such an amount even after the end of the diet. Drinking water is the main rule to lose weight.
Rule number 2. Add vitamins to your diet
Since the diet during the diet is rather meager, it must be supplemented with vitamins and trace elements. It is better to choose vitamin complexes together with a nutrient. He should prescribe the right vitamins for you. Therefore, it is better to do the first general examination of the body with a doctor.
It happens that when taking vitamins, a person, on the contrary, feels sick 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. Intake of vitamins 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 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 total amount of food must be divided into equal proportions so that it is possible to eat during the day 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 vegetables and fresh fruit.
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 must try hard to reduce 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 entire menu. It can be replaced by fresh herbs, seasonings, unsalted spices, 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 best to take natural yogurt and mix it with lemon juice, a sprig of rosemary and thyme. Add sweets, for example, spices like cardamom, vanilla, cinnamon are suitable for cottage cheese casserole. To make the taste of the casseroles softer, they can be seasoned with a 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 use balsamic vinegar, citrus juices, natural fat-free yogurt, flax seeds, sesame seeds, etc. can also be used 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 help digestion, so the food does not stay in the body for long. Such spices will help speed up the process of breaking down 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 overweight.
Rule number 7. You can eat after 18 pm
During a strict diet, you can eat at any time, as soon as you feel hungry. But the last 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 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, despite the fact that the last meal was 30-50 minutes before. When you just want to eat something, 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 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 that you 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 strictest diets, it is necessary to spend 20-30 minutes on sports a day.
It can be a simple exercise or a complete trick. It is better 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 drawback - lack of carbohydrates and fats in the diet. Prolonged lack of these elements can trigger hair loss and fading, delamination of the nail plates, and increased dryness of the skin. In order not to experience such nutritional deficiencies, you must also drink vitamin complexes, including 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 some of the most effective diets, since the result obtained lasts for a very long time. After leaving this diet, no excess weight will suddenly return.
To minimize the harm of this diet on the body, you must eat fresh vegetables and fruits. They contain a lot of fiber, vitamins, amino acids and trace elements.
For women, you must remember that during the protein diet period, you cannot 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 much higher - 1800 kcal.
It is worth noting that you can sit on a protein diet for more than 1 week. If you eat only 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 period of the protein diet, it is allowed to use:
- white meat (rabbit, chicken, turkey),
- veal and beef,
- waste,
- seafood,
- sea and ocean 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 (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, flaxseed or sesame oil.
Menu of the week
Monday
- Breakfast - toast with two slices of chicken and tomato, herbal tea
- The second breakfast - 1 apple
- Lunch - buckwheat soup
- Snack - cottage cheese with fruit
- Dinner - vegetable salad, a glass of kefir
Tuesday
- Breakfast - mixed fruit, glass of yogurt
- The 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
- The second breakfast - 1 grapefruit
- Lunch - steamed 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 chicken and baked 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
- The 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
- The 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 decline in health, stop the diet and consult a doctor
Reviews
- "Being overweight tormented me for a long time, probably for 10 years I suffered all the "charms" of my appearance. I had a big belly, sides and thick thighs. All this "helped" me a lotget complexes that I struggled with for a very long time. Protein diet helped me to break myself. With her help, I started to lose weight 5 kg per week. I was on this dietfor 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 wassave the result. But I was very surprised, and I continued and as a result I changed to a healthy diet. Now I try to keep my weight at the norm, do not eat fried foodsand sweet. Now I replace sweets and cookies with marshmallows, dark bitter chocolate (no more than 2 slicess), 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 fruit.
I think that a protein diet is one of the best ways to fight against fat. The main thing is to "go too far" and give your body a chance to work in a normal mode, without a diet. You must preserve and strengthen your health in every way. " - "I had to deal with the concept of "diet" back in my university years, when I started to gain a lot of weight. Due to malnutrition, with a height of 165 cm, at the end of the first year of study, I started to gain weight80 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. It wasthe result of my efforts - minus 5 kg, but this was not enough for me. When I came home in the summer, it was easier to deal with extra weight, since there was an abundance of products at home. I sat down onthe Kremlin diet, which was very popular at that 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 wayit is possible in my business difficult, so during the summer I was no longer overweight. Of course, tuI know now that I acted wrongly, that I could specifically undermine my health. But, probably, that phase of my life was necessary for me. Now I strictly watch what I eat.
- "I needed to lose 10 kg before flying to Turkey on holiday. I set the goalthis to myself a month before the holidays. At first I tried to sit on a diet of buckwheat and kefir. To be honest, the feeling of hunger did not leave me even when I ate this cooked buckwheat 5 times a day. It's probably 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 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 over my head. 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 I get overweight periodically, I use this particular method to lose weight. Sitting and starving is not for me. In addition, during the period of the buckwheat and kefir diet, I could break loose easily, 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. "