How to lose 7kg in one week? This question is popular because sometimes you need to return the form within a few weeks. It is often necessary to address excess weight with the help of diet. Each diet has its own peculiarities and subtleties, but there are general rules that also apply to weight loss periods.
It is quite difficult to lose 1 kg per day literally, so only those who have no problems with the work of the cardiovascular system, gastrointestinal tract, liver, kidneys, and do not suffer from chronic diseases should decide on such a diet. Sudden weight loss can adversely affect the work of the entire body. A person may experience general weakness, malaise, nausea, headache, etc. Therefore, before going on a strict diet, you need to understand the seriousness of your decision. The ideal option is an initial visit to a GP or dietitian. If there are hidden or chronic diseases, they can become more severe during weight loss.
If you have no health problems, losing weight is not only possible, but necessary. To do this, you need to choose for yourself the best type of diet that works best for you. You need to make your choice based on your food preferences. That said, if you don't like dairy, then you shouldn't be on a protein-only diet or a kefir-only diet. These food choices can only trigger a breakdown within a few days, which will lead to more weight gain.
General rules for losing weight during a diet
Rule 1. We drink water!
No matter which diet you choose, don't forget to drink enough plain water. You need sips of water throughout the day. If you're exercising while you're on a diet, you'll need to increase your water intake while training. For example, if your workout lasts 1 hour, you need to drink at least 0. 5-1 liter of water during that time. With physical activity, fluid flow from the body increases, so the volume used must be replenished. Dehydration can make you feel dizzy, nauseated, and weak.
Only purified and purified water is allowed. You should not favor carbonated water, it just causes appetite and promotes the accumulation of fat cells due to the presence of carbon dioxide. Also, soda can leach calcium from teeth and bones.
It is best to drink filtered or boiled water. You need to drink at least 1. 5 liters of water every day. Calculating the amount of water you need to drink each day is very simple. To do this, multiply your weight in kilograms by 0. 03. This factor was not chosen by chance, only 30 ml of water per 1 kg of human body. In order for the cells in the body not to be dehydrated, it must be replenished in a timely manner throughout the day. In addition, water helps speed up metabolism. It also promotes the breakdown of fat in tissues.
It's worth noting that by 4pm, you need to drink 3/4 of your total water for the entire day. Drink a glass of water before bed as it helps thin your blood.
It is recommended to start each morning with 200ml of warm water, lemon juice and a slice of ginger. This morning's drink will help you get up and get back to work quickly. In addition, during dieting, the body will be deficient in vitamins and minerals, so it needs to be supplemented with fresh fruits and vegetables. Lemon juice will help increase the amount of vitamin C in the body, while ginger will fight excess weight with the help of organic acids and antioxidants.
In a strict diet, water intake should be regular and mandatory. You may not want to drink water at first, but you need to force yourself to get used to it. Over time, your body will get used to this regimen and you will feel better and more relaxed. Even after the diet is over, it's not worth stopping the consumption of such a large amount of water. Drinking water is the main rule of thumb for weight loss.
Rule 2. Add vitamins to your diet
Since the diet during the diet is rather meager, supplementation with vitamins and trace elements is required. It is best to work with a nutritionist to choose a vitamin complex. He should prescribe the right vitamin for you. Therefore, it is best to first check with your doctor for a full body check.
Conversely, when taking vitamins, a person can feel sick or weak. This is because some vitamins are present in sufficient amounts in the body, and due to taking pills, their levels are higher than normal.
To prevent this, you need to add fresh vegetables, herbs and fruits to your diet according to your eating habits. Vitamin intake is a must. You can also increase your vitamin content with the help of a vitamin and oxygen cocktail.
Rule 3. We eat often, but less often
In order for the stomach to digest food more easily, it should be in moderation. Serving sizes should be small, especially if choosing a protein or Kremlin diet. The entire food distribution must be divided into equal proportions so that it can be eaten every 2-3 hours during the day.
At the same time, it is best to eat fruit in the first half of the day and protein food in the second half of the day. ¾ of the total diet should be fresh vegetables and fruits.
Rule 4. Forget fried foods!
It’s important to reduce your intake of fried foods during a diet, so it’s best to steam, simmer yourself, bake in the oven, grill, or foil. The less a product is heat-treated, the more vitamins it retains.
Rule 5. Reduce your salt intake!
If you want to lose 7kg in a week, then you need to work on reducing your salt intake. Salt retains fluid in the body, making it harder to lose excess weight.
During a diet, it is best to completely exclude salt from the menu. It is likely to be replaced by fresh herbs, seasonings, unsalted spices, 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. For grilled fish, it is best to take natural yogurt and mix it with lemon juice, rosemary and thyme. Add sweets like cardamom, vanilla, cinnamon and other spices for a cottage cheese casserole. To soften the flavor of the casserole, season it with a sour cream sauce. For this, it is best to buy sour cream with the lowest fat content.
Olive oil can be added to dishes and marinades instead of sunflower oil. It is this oil that helps reduce fat cells. You can also season salads with balsamic vinegar, citrus juice, natural nonfat yogurt, flax seeds, sesame seeds, and more.
Rule 6. Let's start metabolism!
To get the extra pounds off faster, you need to formulate your routine as clearly as possible. To do this, eat, sleep, and exercise at the same time every day. Hot spices and seasonings also help speed up your metabolism.
These foods aid digestion, so food doesn't stay in the body for long. These spices will help speed up the process of breaking down fats: ginger, red peppers, chili peppers. Scientists have noticed that grapefruit fights overweight perfectly. Drink at least one glass of grapefruit juice every day to prevent excess fat from depositing in the form of cellulite. From vegetables, celery perfectly accelerates the metabolic process and fights excess weight.
Rule 7. Eat after 18: 00
During a strict diet, you can eat whenever you feel hungry. But the last meal should be no later than 2-3 hours before bedtime. It is best to keep the calories at dinner as low as possible. During a diet, this can be 1 apple or salad.
Mental hunger should not be confused with physical hunger. The concept of "mental" hunger refers to how you feel when you just want to eat, even though the last meal was 30-50 minutes ago. It's best to drink a glass of water when you just want to eat something. Of course, we're not talking about standard snacks that should be eaten during the day.
"Physical" hunger is the result of a calorie deficit. During a diet, many people feel hungry, although this feeling should not be present during this period. The presence of hunger is the first sign that you are choosing the wrong diet or reducing your acceptable food intake too much.
Rule 8. Don't forget to exercise!
Don't forget an active lifestyle. The more we move, the faster the metabolic processes in our organs and systems. Even on the most restrictive diet, it is necessary to spend 20-30 minutes of exercise every day.
It can be a simple workout or a full-fledged workout. It's best to pay attention to cardio loads that are designed to combat overweight. These can be: skipping rope, spinning a hula hoop, running, cycling, actively dancing, swimming, playing basketball, volleyball, etc.
one week protein diet
This type of diet aims to lose 5-7 kg per week. It is often used by stars in show business. Unlike other methods, there is little hunger during this period. But this diet has one glaring disadvantage—the diet is devoid of carbohydrates and fats. A prolonged lack of these elements can lead to hair loss and fading, delamination of the nail plate, and increased dryness of the skin. To avoid such dietary deficiencies, you need an additional vitamin complex, which includes organic acids and fat-soluble vitamins.
The protein diet is one of the most varied diets associated with product selection. Additionally, this diet places no restrictions on the amount of food eaten. Eat as much as your body needs. This type of diet can be attributed to some of the most effective diets as the results obtained last a long time. The excess weight won't come back suddenly after leaving this diet.
To minimize the damage to your body from this diet, you need to eat fresh vegetables and fruits. They contain high amounts of fiber, vitamins, amino acids and trace elements.
For women, you need to remember that you cannot reduce your calorie intake below 1300 kcal per day during a protein diet. This is the bare minimum every woman should have. For men, that number is quite high -- 1, 800 calories.
It's worth noting that you can stick to a protein diet for no more than 1 week. If you eat a protein food for a long time, you will develop kidney swelling, kidney stones and sand.
What do we eat during a protein diet?
The library of products included during this diet is very broad and varied. Thus, dishes can be prepared for every taste.
During a protein diet, it is permitted to use:
- white meat (rabbit, chicken, turkey),
- veal and beef,
- offal,
- seafood,
- ocean and sea fish,
- low-fat fermented dairy products (cheese, yogurt, curd, sourdough, kefir, curd cheese),
- Cereals (except semolina),
- whole wheat bread (no more than 2 slices per day),
- fresh vegetables (different types of cabbage, cucumbers, zucchini, tomatoes, celery),
- green apple,
- sour berries,
- Tangerine,
- nuts and seeds,
- Tea and coffee without sugar.
During this time, you can only eat 30 grams of fat per day. It is best to use vegetable oils such as olive oil, flaxseed or sesame seeds.
this week's menu
on Monday
- Breakfast - toast with two slices of chicken and tomato, herbal tea
- Second breakfast - 1 apple
- Lunch - Buckwheat Soup
- Snack - Cheese with Fruit
- Dinner - green salad, a cup of kefir
Tuesday
- Breakfast - fruit mix, a cup 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 - Cheese Casserole
- Dinner - 1 cup kefir, 1 apple
Wednesday
- Breakfast - Oatmeal with Fruit
- Second breakfast - 1 grapefruit
- Lunch - steamed fish steak, buckwheat porridge
- Snack - 1 cup yogurt
- Dinner - fruit salad, 1 cup kefir
Thursday
- Breakfast - scrambled eggs, sugar-free coffee
- Second Breakfast - Whole Wheat Toast with Grilled Chicken and Vegetables
- Lunch - Chicken Stew with Vegetables
- Snack - herbal tea, 1 apple
- Dinner - brown rice with spicy turkey, 1 cup kefir
Friday
- Breakfast - cheese cubes with fruit, green tea
- Second Breakfast - Apple Carrot Salad
- Lunch - borsch, vegetable salad, 1 steamed pork steak
- Snack - a cup of yogurt,
- Dinner - Grilled Sea Bass Fillets with Vegetables, Herbal Tea
Saturday
- Breakfast - 2 hard boiled eggs, vegetable salad
- Second breakfast - fruit
- Lunch - Grilled Chicken Wraps with Vegetables, Oatmeal
- Snack - 1 cup sourdough, 1 slice whole wheat bread
- Dinner - Stewed beef with vegetables, tea
Sunday
- Breakfast - Oatmeal with Kefir
- Second breakfast - 1 apple
- Lunch - stewed chicken liver with tomatoes and bell peppers, buckwheat porridge
- Snack - Cheese with Berries
- Dinner - 1 cup kefir, steamed fish
A protein diet is a surefire way to lose excess weight in the shortest possible time. The main thing is to follow the tips and advice of the instructions. Slight deterioration of health, please stop eating and consult a doctor
Comment
- "Being overweight tortured me for a long time, maybe 10 years, and I put up with all the 'glamour' of my appearance. I have a big belly, sides, and thick thighs. All of this 'helped' me gain a bunch of myStruggled with complex for a long time. The protein diet helped me break myself out. With her help I started to lose 5kg per week. I was on this diet for 2 weeks. Then I rested 2-3months. After a year of dieting and not dieting, I managed to lose 25kg of excess weight. The main task was to save the results. But to my surprise, I stuck with it and turned to a healthy diet as a result. Now ITrying to keep a normal weight and no fried and sweets. Now I use marshmallows, dark bitter chocolate (no more than 2 slices), oatmeal cookies instead of candy and cookies. I make my own oatmeal cookies without sugar and flour. I just grind it upOatmeal with 1 egg, vanilla sugar and dried fruit.
I think a protein diet is 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 dieting. You need to maintain and strengthen your health in a variety of ways. " - "During my college years, when I started to gain weight significantly, I had to deal with the concept of 'diet'. Due to malnutrition, I was 165cm tall and at the end of my first year of study, I started to weigh 80kg. ThisThe situation didn't suit me at all and I decided to lose weight. At first I lost weight by eating buckwheat because I didn't have the money to buy some expensive products at that time. The result of my efforts was - minus 5kg, but it wasn't enough for me. Dealing with the extra pounds became easier when I came home in the summer because there were so many products at home. I was sitting on the Kremlin diet that was very popular at the time. I could lose 7kg in a week. The point of this dietIs to eat only protein foods. Mom did everything she could to help me with my tough career so I wasn't overweight all summer. Of course, now I understand I'm not behaving right and I could be particularly damaging to my health. But, maybe, was necessary for me at that stage in my life. Now I pay strict attention to what I eat.
- "I needed to lose 10kg before flying to Turkey for a holiday. I set this goal for myself a month before the holiday. At first I tried a diet of buckwheat and kefir. Honestly, even eating 5 times a dayThis cooked buckwheat, hunger doesn't drive me away either. It's probably not how I lose weight. My friend suggested I go on the dukan diet. I like this method because you can eat different protein foodsThe main problem was finding oat bran. I had to order them online, but it was worth it. The results just won me over. I was on the Dukan diet for about 2 weeks and somehow I didn't feel it. During that time IHaven't experienced terrible hunger so this diet is mine. Now when overweight catches me on a regular basis I use this particular weight loss method. Sitting starvation is not for me. Also, in buckwheat and kefirDuring my mono diet, I loose easily because I want normal food. Not having chocolate is especially difficult for me. Even during my mono diet, I am very nervous and angry, and during the dukan diet, I feelNormal and calm. The most important thing is to find your diet that will be effective and affordable. "