How to lose 5-7 kg in a week without harm to health: effective diet and exercise

22 February 2022

Losing weight is a process that is both complex and fairly simple if you know its mechanism of action. There is often not enough adherence to diet and exercise. In most cases, all you need to lose weight quickly isThis article will tell you how to lose 5-7 kg per week and without harm to the body.

Is it possible to lose 5-7 kg in a week?

Yes, it is possible. This number of kilograms is not important for weight loss. So it is possible to get rid of them in less time.

General recommendations for losing 5-7 kg per week

In order to lose 5-7 kg per week without harm to the body, you need to adhere to the following recommendations:

check the health of the body to avoid possible problems;
drawing up a plan for an integrated approach to getting rid of excess weight (nutrition, exercise, other procedures);
Make a list of useful and necessary products;
Set a goal to lose weight. Then it will be easier to stick to the regime;
drink the required amount of water (detailed recommendations will be given below);
Stay positive and stay motivated.

Contraindications for rapid weight loss

How to lose 5-7 kg in a week will be explained in detail below. But, before you start the process of rapid weight loss, you need to know about all the possible contraindications.

This is necessary in order to minimize possible negative consequences.

Contraindications for rapid weight loss:

pregnancy.It is strongly not recommended for pregnant women to resort to fast diets. It can harm not only the expectant mother, but also the baby;
lactation period.During breastfeeding a woman needs good nutrition and not stress. Therefore, at the time of breastfeeding, you need to forget about rapid weight loss;
Presence of chronic diseases.during rapid weight loss, such diseases can intensify and lead to a deterioration in health;
Violation of the menstrual cycle.A well-functioning hormonal system is an extremely important item for every woman's health. During rapid weight loss, the cycle can be disrupted, leading to more serious problems;
The rehabilitation period after surgery or long-term treatment.During such a period, the body needs a large amount of nutrients for a quick recovery. Therefore rapid weight loss at this time should be excluded.

Products for fast weight loss in a week

How to lose 5-7 kg in a week - this is no longer a question when it is known which foods should be included in the diet, and which one is better to get rid of forever. First, it is worth understanding that even during rapid weight loss, you need to maintain a balance of nutrients and trace elements to help the body, and not harm it.

Required foods in the diet:

Protein source:Lean meat (poultry, lean pork, game meat). High protein cereals (lentils, chickpeas, beans); low-fat cottage cheese, cottage cheese, eggs;
Sources of slow carbohydrates:buckwheat, brown or unpolished rice, spelt, couscous, bulgur. These cereals are sources of slow (healthy) carbohydrates, and are also rich in useful trace elements and vitamins;
Sources of healthy fats:It is best to use fish oil capsules and flaxseed oil as a dietary supplement. They contain the necessary daily amount of healthy fats. This will help to avoid health problems with a lack of this element in the body;
clean drinking water. It should be considered a complete product. Water cleanses the body, accelerates the work of the stomach and intestines. Therefore, it is extremely important to drink the required daily amount of water;
Fruits and vegetables with a low glycemic index.It shows how high the sugar level is in a particular fruit (vegetable). Fruits and vegetables with low carbohydrate content will help the body obtain essential vitamins and minerals during rapid weight loss.

Products prohibited for consumption:

pure sugar;
fast carbohydrates (fast food, sweet foods, pastries, chips, crackers with additives, cakes, and so on);
mayonnaise and other purchased sauces;
fatty meats and offal;
years;
hot and cold smoked products;
frozen semi-finished products and canned food;
Sausages of all kinds.

This is a basic list of essential foods in the diet and those that need to be excluded.

Kefir diet for a week

Kefir diet involves the use of kefir and a small (from 100 to 400 g) amount of the allowed product.

Kefir diet menu for a week:

kefir with a fat content of not more than 1%;
boiled (without salt) poultry meat;
boiled potatoes;
low-fat cottage cheese;
fresh vegetables.

The main product of the diet is kefir.Drink at least 1 liter of kefir every day. The diet can be diversified by eating small amounts of the above products.

Difference:

disorders of the stomach and intestines;
violation of the kidneys;
the period of pregnancy and lactation;
age up to 18 years;
Diseases of the pancreas.

fruit diet

A feature of this diet, in addition to rapid weight loss, is the benefits of fresh, juicy fruits for the body.

Properly selected fruits in the diet contribute to weight loss of 5-7 kg per week

Fruit Diet Menu:

Apple;
Bananas;
Oranges;
a pineapple;
Grapefruit;
exotic fruit.

At the beginning of the diet, it is permissible to eat any amount of fruit necessary to saturate the body. This is necessary for its adjustment in the dietary regime. Also, the diet varies depending on the type of diet.

General Recommendations: Fruits with high levels of carbohydrates (bananas, mangoes, pears) should be consumed before 13 pm. 1-1 per day. Do not eat more than 5 kg of fresh fruit. Make sure to use the required amount of drinking water.

Difference:

diseases of the stomach and intestines;
Allergic to any fruit.

chocolate mono diet

A feature of this diet is the use of only one product - chocolate. It is necessary to consume 100-150 grams of chocolate daily. Preferably with a good composition and low sugar content. It is allowed to drink coffee, herbal tea. No sweeteners.

Difference:

with diabetes, this diet is prohibited;
liver disease;
Allergies.

mono diet on cereals

How to lose 5-7 kg in a week, you can learn more about mono-diet based on the use of cereals. A feature of this diet is the predominance of various cereal diets that form its basis.

The advantage of a diet on cereals in addition to losing weight is the cleansing of the body, as grains help remove toxins from the body.

The diet menu for cereals depends on the variety chosen. The ideal for such a diet would be porridge or buckwheat. Porridge cooked without salt and sugar, without other additives (butter, jam, honey, and so on)should go.

Difference:

the presence of diseases of the stomach and intestines;
Diabetes;
The period of pregnancy and lactation.

Fast Estonian Diet

A feature of the Estonian diet is the use of only one product per day. In addition, the proposed dishes for a variety of diets are easy to prepare.

Sample Estonian diet menu:

a day. Boiled eggs (6 pcs. ) Divide into 6 meals. Drink plenty of purified water and herbal tea without sugar;
2nd dayLow-fat cottage cheese (up to 1% fat content) divided into 4 meals;
3rd dayBoiled chicken fillet (500-600 g) divided into 5-6 meals;
Day 4 Boil unpolished rice (200 g dry) without salt and sugar. Divide into 4 meals;
Day 55-6 Boil medium-sized or 3 large potatoes without peeling. Eat 1 piece per meal;
Day 6 Apples, preferably green varieties. Consume in any quantity throughout the day.

Difference:

Menstrual;
during pregnancy and lactation;
chronic diseases.

buckwheat diet

Buckwheat diet is one of the most popular fast diets. Its features: a budget diet, a simple menu, benefits (especially when steaming cereals, not boiling).

Buckwheat diet menu for 7 days:

Buckwheat. It can be eaten in any quantity. cook without salt and sugar. Or steam for the night;
low-fat kefir (up to 1%). You can drink up to 1 liter per day;
Clean drinking water in large quantities. You can drink 2-3 cups of herbal tea without sugar.

Difference:

the period of pregnancy and lactation;
chronic diseases;
diseases of the stomach and intestines;
problems with the cardiovascular system;
low hemoglobin;
oncological diseases;
Inflammatory processes.

protein diet

This diet is especially useful for people who do a lot of sports. Since protein is a fundamental element for building and developing muscle mass. A characteristic of a protein diet is the variety of protein sources.

Sample Menu:

meat of all kinds;
all kinds of fish;
all kinds of seafood;
Birds of all kinds;
milk products;
All kinds of eggs.

It is better to include in the diet cereals (lentils, brown rice, bulgur, couscous, buckwheat) and fresh vegetables, greens. Such a wide list of allowed products will allow you to make a full menu without risking ill health to the body. Will give

Difference:

kidney diseases;
diseases of the digestive system;
too much weight;
old age

japanese weekly diet

A distinctive feature of this diet is the complete exclusion of salt from the diet. The Japanese diet is also distinguished by the small size of the meal and the absence of any harmful foods.

The Japanese diet involves the complete exclusion of the following foods:

Sugar;
alcohol;
Salt;
any confectionery products;
Bakery products.

One of the most important features of the Japanese diet is adherence to the drinking regimen. In addition to green tea (without sweeteners), it is important to drink at least 2 liters of water a day without gas.

Difference:

metabolic diseases;
avitaminosis;
chronic diseases;
diseases of the stomach and intestines;
Age up to 18 years.

egg diet

Eggs can saturate the body quickly. This is the main advantage of the egg diet, besides it is as simple as possible. In addition to straight eggs, the diet includes lean meat, fresh vegetables, cottage cheese without fat up to 1%, herbs without added sugar. -Contains a large amount of green tea and tea based on herbs. Food is taken three times a day, in moderate portions.

Egg diet improves blood circulation and overall health.

Difference:

egg allergy;
weak immunity;
high blood cholesterol;
high blood pressure.

apple-cucumber diet

The advantage of this diet is the simplicity of the menu and the cheapness of the products necessary for it. In addition to getting rid of extra pounds, the apple-cucumber diet improves well-being, rids the body of harmful toxins and toxins, stomach and intestines. Normalizes the functions of the pathway.

In addition to fresh cucumbers and apples, it is allowed to drink tea without sugar, drink plenty of water. Apples can be baked, stewed, dried. This will diversify the diet.

diet without dinner

A feature of this diet is the exclusion of dinner from the daily diet. It is similar to intermittent fasting, when you need to stick to your normal diet until 4 pm, and after that time, only pure water and withoutDrink Chinese herbal tea.

Diet without dinner means restrictions on the main diet: rejection of unhealthy foods, removal of harmful foods from the menu, drinking plenty of fluids (water).

The effect is achieved by accelerating the metabolism, since dinner is often the most caloric meal, loading the stomach and slowing down the metabolism.

Shock diet on special tea

How to lose weight 5-7 kg in a week will help you get information about the diet of tea. It is based on the use of tea in large quantities and strict restrictions in food intake.

On the tea diet, a special tea is used, which contains substances that speed up the metabolism and cleanse the body. It allows you to lose a few extra pounds in the shortest possible time, the body's strength. Cleans and fixes all systems.

A sample of the Swedish diet menu for a week for effective weight loss

The Swedish diet differs from others in its low daily caloric intake.

How to lose weight within a week (at least 5-7 kg) is easy to find out by examining the approximate menu of this diet:

Day	Breakfast	Dinner	Dinner
One	Buckwheat groats boiled in milk with low fat content (1-1. 5%)	vegetable salad with herbs; 200 g fish fried or baked without oil	Jacket-Boiled Potatoes; vegetable salad
2	whole wheat bread; 100 g low-fat cottage cheese (15-20%); fresh fruit; Green or herbal tea without sugar.	150-200 grams of fish, boiled or baked; jacket potatoes	Greek salad
3	boiled buckwheat; vegetable salad	couscous grates; a boiled egg	low-fat cottage cheese (1-2%)
4	2 pieces of rye bread; 50 grams of cottage cheese; a glass of milk	Apple juice; 100-150 g baked chicken fillet; a fresh vegetable salad	lean part of pork (100 g), baked or fried without oil; a fresh vegetable salad; Apple juice
Five	brown rice (100 g ready); 200 ml warm milk	Jacket-Boiled Potatoes; steamed chicken cutlets; 1 apple; 1 orange; green tea	fresh fruit salad garnished with fat-free yogurt; fresh strawberries
6	1 large orange; 100 g low-fat or fat-free yogurt without additives	200 g lean beef, grilled; 1 apple; boiled potatoes	boiled unpolished rice (100 g ready); Fresh green vegetable salad.
7	Repetition of breakfast of the first day.	boiled potatoes; boiled chicken or pork; 200 ml orange juice	green vegetable salad; Chicken fillet chop; green tea

diet for fast weight loss

One of the keys to effective rapid weight loss is maintaining the water balance in the body:

It is necessary to drink clean, potable water;
Drink at least 1. 5-2 liters of water per day;
It should be remembered that coffee, tea (even green and herbal), carbonated mineral waters do not count. It is clearly important to drink, use clean water for weight loss.

Divide your water intake as follows:

drink a glass (200 ml) of water before the first meal;
Before each meal, 30 minutes before the start, drink another glass of water;
Do not drink water 1-2 hours before bedtime to avoid bloating.

diet rules

So that the weight does not return after rapid weight loss, you should adhere to the following rules when leaving a diet:

Introduce habitual food and products into the diet gradually;
eat the right, healthy food for at least a week to consolidate the result;
eat in small portions, 4-5 times a day, without skipping meals;
observe the proportion of BJU in the diet;
1. Drink 5-2 liters of clean water;
Monitor your daily caloric intake so that energy expenditure exceeds its intake.

Is it possible to lose 5-7 kg in a week without diet?

How to lose 5-7 kg in a week without dieting will suggest the following recommendations:

increase the level of physical activity so that calorie consumption exceeds their income;
Drink plenty of water to speed up metabolism and improve metabolism;
carry out cosmetic procedures aimed at warming the body and improving blood circulation: massage, body wraps, massage with vacuum jars;
move as far as possible;
Use aids for weight loss: masseuses, weight loss belts, thermal underwear;
Last meal no later than 1-2 hours before bedtime.

special slimming belt

Slimming belts can help fight excess weight.

Varieties:

Vibration belt.Its peculiarity is that with the help of vibration the fat breaks down to a soft state and is easily removed from the body;
Belt with sauna effect.The effectiveness of its application is achieved through the effect of temperature on the body. Fat is burned by directing the action of the belt to problem areas of the body;
joint belt, Its advantage lies in the combination of thermal and massage effects. Using this belt not only burns fat, but also cleanses the body, getting rid of harmful substances and excess fluid.

effective exercise for weight loss

Most effective exercises for weight loss:

squatsThe best exercises for burning fat are several types of squats. You can do squats almost anywhere: at home, at the gym, on the road. Feet shoulder-width apart, arms bent at the elbows. When doing squats, it's importantSquat strictly at a right angle, moving the buttocks as far as possible;
to runThe fat burning effect begins after 30 minutes of slow walking. It is important to observe proper breathing and run for at least 45-50 minutes to see the effect in the future;
Plank exercise. An effective exercise during which the muscles of the whole body work. To perform the bar, you need to take a pose, kneeling down, then straighten up, forming a straight line. Begin standing on the bar from 5-10 secondsdo, gradually increasing the time to 1-2 minutes or more;
LungsEffective exercise similar to squat. For best effect, you can use dumbbells and special leg weights. From a standing position, take a step forward, bending your main leg at right angles. Return to starting position. With the other legExercise. Do 15-25 lunges on each leg, 2-3 sets;
to jumpAn effective cardio exercise aimed at warming up the body and improving blood circulation, which helps burn fat. The jump can be anything: on the spot, through the rope, cross with the lungs. As many times as possibleDo exercise

How to lose weight and how to do it in the shortest possible time is described in detail in this article. By following the above recommendations, you can lose 5-7 kg per week. With the correct use of the advice, the excess weight will return. Will not come and health will not be affected by strict diet.