How to lose weight in a 7 kg week? This question is quite popular, as there are times when you need to return the form within a few weeks. To solve the problem of excess weight it is often necessary with the help of diets. Each of the diets has its own characteristics and subtleties, but there are also general rules 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 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 experience general weakness, malaise, nausea, headache, etc. Therefore, before following a strict diet, it is necessary to understand the gravity 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 weight loss period they can become aggravated.
If you have no health problems, losing excess weight is not only possible, but necessary. To do this, you need to choose for yourself the type of optimal diet that suits you best. You have to make your choice based on your gastronomic preferences. That is, if you don't like dairy products, you shouldn't stop at a protein diet or a mono diet on kefir. These food options can only cause a breakdown in 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, don't forget about the sufficient consumption of plain water. You need to drink water throughout the day in small sips. If you do sports during the diet, you need to increase your water consumption at the time of training. For example, if a workout lasts 1 hour, then during this time it is necessary to drink at least 0. 5-1 liters of water. With physical activity, the outflow of fluids from the body increases, so the volume used must be replenished. Dehydration can make you 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, the soda leaches calcium from the teeth and bones.
It is best 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 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 at random, only 30 ml of water per 1 kg of human body. In order for the cells of the body not to suffer from a lack of fluids, they 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 the tissues.
It is worth noting that before 16: 00 it is necessary to drink ¾ of the total amount of water expected for the whole day. Before going to bed, you can also drink a glass of water, as it helps thin the blood.
Every morning it is advisable to start with 200 ml of warm water with lemon juice and a small piece of ginger. This morning drink will quickly help cheer you up 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. You may not want to drink at first, but you need to force yourself and get used to drinking water. Over time, your 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. Add vitamins to your diet
Since the diet during the diet is quite poor, it must 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 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 the intake of pills, their amount exceeded the norm.
To prevent such a situation, depending on the diet, it is necessary to add fresh vegetables, herbs and fruits to the diet. Taking vitamins 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 facilitate the digestion of food by the stomach, it should be moderate. Portions should be small, especially if you choose a protein or Kremlin diet. The entire assigned 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 best to eat fruit in the first half of the day and protein foods in the second. ¾ of the total diet should consist of fresh fruits and vegetables.
Rule number 4. Forget the 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 their own juice, bake, grill or foil. The less the product is subjected to 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 fluids 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 can very well be replaced by fresh herbs, seasonings, salt-free spices, sauces and marinades, herbs, etc. The important 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. For cooking 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 dressed 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 low-fat yogurt, flax seeds, sesame seeds, etc. to dress salads.
Rule number 6. Let's start the metabolism!
In order for excess weight to disappear faster, it is necessary to set a daily routine as clearly as possible. To do this, every day at the same time to eat, go to bed and play sports. Spicy spices and seasonings will also help speed up the metabolism.
These foods aid in digestion, so the food does not stay in the body for very long. Such spices will help speed up the process of breaking down fats: ginger, red pepper, hot pepper. Scientists noted that grapefruit perfectly copes with excess weight. A glass of grapefruit juice should be drunk at least once a day so that excess fat does not settle in the form of cellulite. From vegetables, celery perfectly accelerates metabolic processes and fights excess weight.
Rule number 7. You can eat after 18: 00
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 prepare an evening meal that is as low-calorie as possible. During the diet period, it 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 simply 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 best to drink a glass of water. Of course, we're not talking about standard snacks that should be throughout the day.
"Physical" hunger occurs due to a calorie deficit. During the diet period, many are 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 physical activity!
Don't forget an active lifestyle. The more we move, the faster the metabolic processes in organs and systems will be. Even with the strictest diets, it is necessary to devote 20-30 minutes a day to sports.
It can be a simple exercise or a complete workout. It is best to pay attention to cardio loads, which are designed to combat excess weight. These can be: jumping rope, turning the hula hoop, running, cycling, actively 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 the stars of the show. Unlike other methods, there is practically no feeling of hunger during this period. But this diet has one significant drawback - the absence of carbohydrates and fats in the diet. Prolonged absence of these elements can cause hair loss and fading, nail delamination and increased dryness of the skin. In order not to experience such dietary deficiencies, it is also necessary to 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. Furthermore, this diet has no restrictions on the amount of food consumed. It is allowed to eat exactly as required by the body. This type of diet can be attributed to some of the most effective diets, as the result obtained lasts a very long time. After quitting this diet, there will be no sudden return of excess weight.
To minimize the damage of this diet on the body, it is necessary to consume fresh fruits and vegetables. They contain a lot of fiber, vitamins, amino acids and trace elements.
For women, it is necessary to remember that during the period of a protein diet it is not possible to reduce calorie intake to less than 1300 kcal per day. This is the least every woman should have. For men, this figure is quite high - 1800 kcal.
It is worth noting that you can follow a protein diet for no more than 1 week. If you eat a protein food for a long time, you can have swelling of the kidneys, the appearance of stones and sand in the kidneys.
What do we eat on the protein diet?
The arsenal of products included in the period of this diet is quite large and diverse. Therefore, the dishes can be prepared for all tastes.
During the period of the protein diet, it is allowed to use:
- white meats (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),
- wholemeal bread (no more than 2 slices per day),
- fresh vegetables (different types of cabbage, cucumbers, zucchini, tomatoes, celery),
- green apples,
- sour berries,
- citrus fruits,
- Nuts and seeds,
- unsweetened tea and coffee.
During this time, you can only eat 30g of fat per day. It is best to use vegetable oils, such as olive oil, flaxseed or sesame.
Menu of 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 - 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 cutlets, buckwheat porridge
- Snack - 1 glass of yogurt
- Dinner - fruit salad, 1 glass of kefir
Thursday
- Breakfast: scrambled eggs, unsweetened coffee
- 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 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 wrap with vegetables, oatmeal porridge
- Snack: a glass of natural yeast, 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 time possible. 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 haunted me for a long time, probably for 10 years I endured all the" charm "of my appearance. I had a big belly, big hips and thighs. All this" helped "me to acquire a lot of complexes. I struggled with for a long time. A protein diet helped me break down. With its help, I started losing 5 kg weight per week. I followed this diet for 2 weeks. Then I took a 2-3 break. 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 switched to a diet healthy. Now I try to keep my weight in the norm, I do not eat fried foods and sweets. Now I replace sweets and cookies with marshmallows, bitter black chocolate (no more than 2 slices), oatmeal cookies. I cook flour cookies. oats alone, without adding sugar and floursimply the oatmeal, add 1 egg, vanilla sugar and dried fruit.
I consider a protein diet one of the best ways to fight fat. The important thing is not to "go too far" and give your body the opportunity to work normally, without a diet. You must 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 considerable weight. 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 the money to buy some expensive products. The result of my efforts is been - minus 5 kg, but this was not enough for me. When I got home in the summer, it became easier to cope with excess weight, since at home there was an abundance of products. I sat on the diet of the Kremlin, which at that time was terribly popular. For a week I managed to lose up to 7 kg. The main point of that diet was to eat only protein foods. Mom helped me in every possible way in my difficult business, so during the summer I was not poverweight. Of course, now I understand that I have acted incorrectly, 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 for a vacation. I set this goal a month before the holidays. At first I tried a buckwheat and kefir diet. Actually, the feeling hungry didn't let me go even when I ate this boiled buckwheat 5 times a day. It's probably not just my way of losing weight. My friend recommended me to follow the Dukan diet. I liked this method because 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 followed the Dukan diet for about 2 weeks, but somehow not there. "I heard. I haven't been terribly hungry during this time, so this diet is mine. Now, when excess weight hits me periodically, I use this particular method of losing weight. Sitting down and starving isn't for me. "Also, during the period of the buckwheat and kefir diet, I could easily get rid of, 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 ".