Losing weight in a week is real, but it takes effort. You should not only stick to a diet, but also exercise and give up bad habits. To maintain the obtained result, you need to quit the diet smoothly and continue to eat healthy foods.
Lose 7 kg weight in a week
To lose 7 kg in a week, you have to combine diet and exercise. However, it should be remembered that an impoverished diet has a negative effect on the metabolism.
Severe restrictions can cause a number of gastrointestinal problems. During the diet, it is recommended to take vitamin complexes that will help replenish the nutritional deficiency in the body. Physical activity should be properly distributed and take breaks periodically.
Before starting a diet, it is recommended to consult a specialist, as some contraindications may be present.
Basic nutritional rules for rapid weight loss
There are a number of basic nutritional guidelines to help you lose weight.
Main recommendations:
- Drink only plain water or green tea. Drinks containing caffeine, sugar and other additives should be completely excluded. A glass of plain water with a strong appetite will help to tarnish it and prevent breakdown.
- You need to ditch simple carbohydrates and replace them with complex carbohydrates. Simple carbohydrates are absorbed fairly quickly and have minimal nutritional value. These include candy, cookies, regular pasta, and white rice. Complex carbohydrates contain fiber. It contains a large amount of nutrients that are well absorbed by the body.
- Lean protein should be present in the diet. These are skinless chicken breast, salmon, and lean beef.
- There is a need to completely abandon fast food and all other junk food. They are empty carbohydrates and high in trans fat, sugar and salt.
The key to effective weight loss is the right combination of exercise and diet. You need to stop alcohol and smoking completely.
How to properly lose 7 kg per week
To lose 7 kg per week, you have to choose a rational diet and not too hungry. The first step is to reduce the amount of fat you eat. These are butter, sausage, mayonnaise, and hard cheese.
For a good result, you should not eat porridge more than 3 times a week. The glycemic index must be taken into account. Foods with a high glycemic index slow down metabolic processes, thereby increasing the number of fat cells.
Pay attention to product compatibility. To achieve good results, you need to correctly calculate the amount of fat and carbohydrate in the dish.
Replace candies with fruit. Apples, cranberries, gooseberries, and plums will help.
If you are on a diet, there is a high risk of excretion of nutrients and trace elements from the body. Intense hunger often leads to blackouts and even greater weight gain.
Fast effective diets
There are many quick and effective diets that can help you lose weight in just a week. Some of the most effective are:
- Favorites.Assumes a cycle of daily mono-diets: drink, vegetables, fruits, proteins and balanced.
- Bonn soup.Such a system of nutrition consists in the use of plant foods. The basis is Bonn's soup, which consists of tomatoes, cabbage, peppers, onions and celery.
- Buckwheat and kefir.In this case, buckwheat should not be boiled, steamed.
- Kefir.It not only helps to lose weight, but also improves the functioning of the fatty glands, the circulatory and digestive systems.
When choosing a diet, pay attention to its complexity and the availability of the products it offers. Before starting a diet course, you should consult a dietitian. Otherwise, unpleasant side effects are possible.
Nutritional advice
In order for weight loss to be effective and correct, you need to study the basic advice of nutritionists. They recommend paying special attention to the psychological preparation of the new nutritional system. You need to log in to change the usual way of life, give up bad habits and passive rest.
Experts believe that by losing weight a person will get rid of many complexes, atherosclerosis, hypertension and other possible diseases caused by obesity.
Nutritional guidelines:
- You must drink enough water per day, you must not be dehydrated.
- Drink a glass of lukewarm water with lemon immediately after waking up.
- Meals should be split. The optimal number of meals is 5-6 times.
- Don't skip your morning meal.
- The last meal should take place no later than 3 hours before bedtime.
- Avoid fried foods completely.
- It is recommended to use extra virgin olive oil for the dressing.
In advance, you must establish a menu for the week and a training plan.
Sample weekly diet menu
The most common version of a weekly diet for losing weight fast is kefir. You need to drink up to five hundred milliliters of kefir with one percent fat per day. Strong coffee, salt and sugar should be abandoned. Water and herbal teas can be drunk without restriction.
Menu of the basic version of the kefir diet:
- Monday- kefir and 4 ounces of baked potatoes, no added salt.
- Tuesday- kefir and four hundred grams of cottage cheese with a minimum percentage of fat.
- Wednesday- kefir and four hundred grams of fruit. All types of fruit are allowed except bananas and grapes.
- Thursday- kefir and four hundred grams of boiled chicken breast.
- Friday- kefir and four hundred grams of fruit.
- Saturdayis a day of fasting. You need to drink a liter and a half of plain water.
- Sunday- kefir and four hundred grams of fruit.
This diet is tough enough, but it works well. With a sharp deterioration in health, you need to abandon the kefir nutrition system.
Contraindications to rapid weight loss
There are categories of people who are categorically contraindicated in rapid weight loss.
These include:
- Children and adolescents.Their body needs a balanced diet of high quality. In its absence, problems with the normal growth and development of the body are possible.
- Pregnant women.During the period of carrying a baby, all the necessary vitamins and nutrients should be supplied to the female body. They help the body cope with stress and additional stress which increases as the fetus develops.
- Women during breastfeeding.Strict feeding can lead to a lack of nutrients in breast milk, which negatively affects the health of the baby.
- Postmenopausal women.During the climacteric period there is a surge of hormones, so that a woman can greatly recover.
- Elderly people.They should pay special attention to their health. The lack of certain nutrients and vitamins can provoke the development of dangerous diseases.
Diet for weight loss should be abandoned if you have problems with the gastrointestinal tract, genitourinary system and chronic diseases. The direct contraindications are diabetes mellitus and oncology.
Weekly weight loss diets allow you to lose up to 7 kg of excess weight. They suggest a fairly strict dietary restriction. To maintain the obtained result, you need to gently quit the diet, adhering to the principles of healthy eating.