How to lose weight in a week by 5-7 kg without harm to health: effective diets and exercises

22 February 2022

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

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

If it's posible. This number of kilograms is not critical for weight loss. Therefore, it is possible to get rid of them in no time.

General recommendations to lose 5-7 kg per week

In order to lose weight from 5 to 7 kg per week without harm to the body, you must adhere to the following recommendations:

monitor the health of the body to avoid possible problems;
draw 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;
determine the goal of losing weight. Then sticking to the regimen will be easier;
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 weight in a week from 5 to 7 kg will be described in detail below. But, before you start the process of rapid weight loss, you need to know about all possible contraindications.

This is necessary to minimize possible negative consequences.

Contraindications for rapid weight loss:

the pregnancy.Resorting to crash diets for pregnant women is strongly not recommended. This can harm not only the future mother, but also the child;
lactation period.During lactation, a woman needs good nutrition and not stress. Therefore, at the time of breastfeeding, she should forget about rapid weight loss;
the presence of chronic diseases.During rapid weight loss, such diseases can enter a stage of exacerbation and lead to a deterioration in health;
violation of the menstrual cycle.A well-functioning hormonal system is an extremely important element for the health of every woman. During rapid weight loss, the cycle can be interrupted, which will lead to more serious problems;
Rehabilitation period after surgery or long-term treatment.During such periods, the body needs a large amount of nutrients for rapid recovery. Therefore, rapid weight loss should be excluded at this time.

Products to lose weight fast in a week.

How to lose weight in a week by 5-7 kg - ceases to be a question when you know which foods should be included in the diet, and which ones are better to get rid of forever. First of all, 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.

Necessary foods in the diet:

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

Products prohibited for consumption:

pure sugar;
fast carbohydrates (fast food, sweet foods, cakes, chips, cookies with additives, cakes, etc. );
mayonnaise and other store-bought sauces;
fatty meats and offal;
Saló;
cold and hot smoked products;
frozen semi-finished products and canned foods;
all kinds of sausages.

This is a basic list of foods necessary in the diet and those that should be excluded.

Kefir diet for a week

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

Kefir diet menu for a week:

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

The main product of the diet is kefir.Every day drink at least 1 liter of kefir. The diet can be diversified by eating a small amount of the above products.

Contraindications:

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

fruit diet

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

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

Fruit Diet Menu:

apples;
bananas;
oranges;
a pineapple;
grapefruit;
Exotic fruits.

At the beginning of the diet, it is allowed to consume any amount of fruit necessary to saturate the organism. This is necessary for its adjustment to the dietary regimen. In addition, the diet varies depending on the type of this diet.

General recommendations: fruits with a high content of carbohydrates (bananas, mangoes, pears) are recommended to be consumed before 1 p. m. Do not eat more than 1-1, 5 kg of fresh fruit per day. Be sure to use the necessary amount of drinking water.

Contraindications:

diseases of the stomach and intestines;
Have an allergy to any fruit.

chocolate monodiet

A feature of this diet is the use of a single product: chocolate. It is necessary to consume 100-150g of chocolate per day. Preferably with a good composition and low sugar content. Drinking coffee, herbal tea is allowed. No sweeteners.

Contraindications:

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

Cereal-based monodiet

How to lose weight in a week from 5 to 7 kg, you can understand by learning more about the mono-diet based on the use of cereals. A feature of this diet is the predominance in the diet of various cereals that constitute its basis.

The advantage of a cereal-based diet, in addition to losing weight, is the purification of the body, since cereals help eliminate toxins from the body.

The dietary menu of cereals depends on the chosen variety. Ideal for such a diet would be oatmeal or buckwheat. Porridge should be cooked without salt and sugar, without other additives (butter, jam, honey, etc. ).

Contraindications:

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

Fast Estonian Diet

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

Estonian diet menu example:

1 day. Boiled eggs (6 u. ) Divide into 6 meals. Drink plenty of plain water and unsweetened herbal teas;
Day 2Low-fat cottage cheese (up to 1% fat content) divided into 4 meals;
Day 3Boiled chicken fillet (500-600 g) divided into 5-6 meals;
Day 4 Boil unpolished rice (200 g dry) without salt or sugar. Divide into 4 meals;
Day 5 Boil 5-6 medium or 3 large unpeeled potatoes. Eat 1 piece per meal;
Day 6Apples, preferably green varieties. Consume in any quantity throughout the day.

Contraindications:

menses;
During pregnancy and lactation;
chronic diseases.

buckwheat diet

The buckwheat diet is one of the most popular crash diets. Its features: an inexpensive diet, a simple menu, benefits (especially when steamed cereals are not boiled).

Buckwheat diet menu for 7 days:

buckwheat. It can be eaten in any quantity. Cook without salt and without 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.

Contraindications:

pregnancy and lactation period;
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 those who practice a lot of sports. Since protein is a fundamental element for the construction and development of muscles. A characteristic of the protein diet is the variety of protein sources.

Menu example:

all kinds of meat;
all kinds of fish;
all kinds of seafood;
all kinds of birds;
dairy products;
all kinds of eggs.

It is preferable to add cereals (lentils, brown rice, bulgur, couscous, buckwheat) and fresh vegetables, greens to the diet. Such an extensive list of permitted products will allow you to create a full menu without exposing the body to the risk of ill health.

Contraindications:

kidney ailments;
Diseases of the digestive system;
too overweight;
advanced age

japanese weekly diet

A distinctive feature of this diet is the absolute exclusion of salt from the diet. The Japanese diet is also distinguished by the small size of the portions of food consumed and the absence of harmful foods.

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

sugar;
alcohol;
Salt;
any confectionery product;
bakery products.

One of the most important features of the Japanese diet is the observance of the drinking regimen. In addition to green tea (without sweeteners), it is necessary to consume at least 2 liters of non-carbonated drinking water during the day.

Contraindications:

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

egg diet

Eggs can quickly overwhelm the body. This is the main advantage of the egg diet, plus it is as simple as possible. In addition to, directly, eggs, the diet includes lean meats, fresh vegetables, fat-free cottage cheese up to 1%, a large amount of green tea and herbal teas without sugar. Meals are made three times a day, in medium portions.

The egg diet improves blood circulation and general well-being.

Contraindications:

egg allergy;
weakened immunity;
high blood cholesterol;
High blood pressure.

apple and cucumber diet

The advantage of this diet is the simplicity of the menu and the low cost of the products required for it. In addition to getting rid of excess weight, the apple-cucumber diet improves well-being, rids the body of harmful toxins and toxins, normalizes the functions of the stomach and intestinal tract.

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. This is similar to intermittent fasting, where you need to stick to your usual diet until 4 p. m. m. , and after that time, drink only plain water and unsweetened herbal tea.

A diet without dinner implies restrictions on the main diet: rejection of unhealthy foods, removal of harmful foods from the menu, abundant intake of fluids (water).

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

Crash diet in special tea

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

In a tea diet, a special tea is used that contains substances that speed up metabolism and cleanse the body. This allows you to lose a few extra pounds in the shortest possible time, having cleaned and healed all body systems.

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

The Swedish diet differs from others in its reduced daily calorie intake.

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

Day	Breakfast	Dinner	Dinner
a	buckwheat groats boiled in low-fat milk (1-1. 5%)	vegetable salad with herbs; 200g fried fish without oil or baked	cooked potatoes; vegetable salad
two	wholemeal bread; 100 g of low-fat cheese (15-20%); Fresh fruits; unsweetened green or herbal tea.	150-200 g of fish, boiled or baked; roast potatos	Greek salad
3	boiled buckwheat; vegetable salad	couscous grits; a boiled egg	low-fat cottage cheese (1-2%)
4	2 pieces of rye bread; 50 g of cheese; a glass of milk	Apple juice; 100-150 g of 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 prepared); 200 ml of warm milk	cooked potatoes; steamed chicken cutlet; 1 apple; 1 orange; Green Tea	fresh fruit salad garnished with nonfat yogurt; fresh strawberries
6	1 large orange; 100g low-fat or fat-free yogurt with no additives	200 g lean meat, grilled; 1 apple; boiled potatoes	boiled unpolished rice (100 g prepared); fresh green vegetable salad.
7	repetition of the breakfast of the first day.	boiled potatoes; boiled chicken or pork meat; 200ml of orange juice	green vegetable salad; chicken fillet cutlet; Green Tea

diet to lose weight fast

One of the keys to fast and effective weight loss is to maintain the water balance in the body:

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

Divide your water consumption as follows:

before the first meal, drink a glass (200 ml) of water;
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 exit rules

So that the weight does not return after rapid weight loss, you should be guided by the following rules when leaving the diet:

include regular foods and products in the diet gradually;
eat the right and 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;
drink 1. 5-2 liters of clean water;
monitor your daily calorie intake so that energy expenditure exceeds your intake.

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

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

increase your level of physical activity so that your calorie intake exceeds your income;
drink plenty of water to speed up metabolism and improve metabolism;
perform cosmetic procedures aimed at warming the body and improving blood circulation: massage, body wraps, massage with vacuum flasks;
move as much as possible;
use weight loss aids: massagers, weight loss belts, thermal underwear;
the last meal no later than 1-2 hours before bedtime.

Special slimming belts

Slimming belts can help in the fight against excess weight.

Varieties:

vibrating beltIts peculiarity is that with the help of vibration, fat is broken down into a softer state and is easily removed from the body;
sauna effect beltThe effectiveness of its application is achieved through the effects of temperature on the body. Fat is burned by directing the action of the belt to the problem areas of the body;
combination belt. Its advantage lies in the combination of thermal and massage effects. Wearing this belt not only burns fat, but also cleanses the body, removing harmful substances and excess fluid.

Effective exercises to lose weight.

The most effective exercises for weight loss:

squatsThe best exercise for burning fat is squats with many varieties. You can do squats almost anywhere: at home, in the gym, on the street. Feet shoulder-width apart, arms bent at the elbows. When squatting, it is important not to bring your knee over your feet. Squat strictly at a right angle, moving the buttocks as far as possible;
run.The fat burning effect begins after 30 minutes of slow running. It is important to observe proper breathing and run for at least 45-50 minutes to see the effect in the future;
plank exerciseAn effective exercise during which the muscles of the whole body work. To perform the barbell, you need to strike a pose, kneel down, then straighten up, forming a straight line. Start by standing on the bar for 5 to 10 seconds, gradually increasing the time to 1 to 2 minutes or more;
lungesSame effective exercise as squats. For best effect, you can use dumbbells and special leg weights. From a standing position, step forward, bending your lead leg at a right angle. Go back to the starting position. Perform the exercise with the other leg. Perform 15-25 lunges on each leg, 2-3 sets;
jumpingAn effective cardiovascular exercise designed to warm up the body and improve blood circulation, which helps burn fat. Jumps can be anything: on the spot, through a rope, crosswise, with lunges. Do the exercise as many times as possible.

This article describes in detail how to lose weight and do it in the shortest possible time. Following the above recommendations, you can get rid of 5-7 kg per week. With the correct application of the advice, excess weight will not return and health will not be affected by strict diets.