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

22 February 2022

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

Is it possible to lose 5-7 kg per week?

Yes it is possible. This number of pounds is not critical to weight loss. Therefore, it is possible to get rid of them in a short time.

General recommendations to lose 5-7 kg per week

To lose weight by 5-7 kg per week without harming the body, you must adhere to the following recommendations:

check the health of the body to avoid potential problems;
draw up a plan for an integrated approach to get rid of excess weight (food, exercise, other procedures);
make a list of useful and necessary products;
determine the purpose of weight loss. 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 to rapid weight loss

How to lose weight in a week by 5-7 kg will be described 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 to minimize the possible negative consequences.

Contraindications to rapid weight loss:

pregnancy.The use of fast diets for pregnant women is not strongly recommended. This can harm not only the expectant mother but also the baby;
lactation period.During breastfeeding, a woman needs good and stress-free nutrition. Therefore, at the time of breastfeeding, you should forget about rapid weight loss;
the presence of chronic diseases.During rapid weight loss, such diseases can pass into a deteriorating phase and lead to a deterioration of health;
violation of the menstrual cycle.A well-functioning hormonal system is an extremely important element for every woman's health. During rapid weight loss, the cycle can be disrupted, which will lead to more serious problems;
period of rehabilitation after surgery or long-term treatment.During such periods, the body needs a large amount of nutrients for a speedy recovery. Therefore, rapid weight loss should be ruled out at this time.

Products for fast weight loss in a week

How to lose weight in a week with 5-7 kg - ceases to be a question when it is known which foods should be included in the diet and which are better to get rid of permanently. First of all, it is worth understanding that even during rapid weight loss, you need to maintain a balance of nutrients and trace elements in order to help the body and not damage 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;
Sources of slow carbohydrates:buckwheat, brown or unrefined rice, spelt, couscous, bulgur. These cereals are sources of slow (healthy) carbohydrates, and are also rich in beneficial trace elements and vitamins;
Sources of healthy fats:it is best to use capsules with fish oil and flaxseed oil as a dietary supplement. They contain the necessary daily amount of healthy fats. This will help avoid health problems with the lack of this element in the body;
clean drinking water.It should be considered a complete product. Water cleanses the body, speeds up the work of the stomach and intestines. Therefore, drinking the required daily amount of water is extremely important;
fruits and vegetables with low glycemic index.Indicates how high the sugar level is in a certain fruit (vegetable). Fruits and vegetables with low carbohydrate content will help the body get the necessary vitamins and minerals during rapid weight loss.

Prohibited products for consumption:

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

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

Kefir diet for a week

The kefir diet includes 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 not exceeding 1%;
boiled chicken (without salt);
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 a small amount of the above products.

Contraindications:

stomach and intestinal disorders;
kidney violations;
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, are the benefits of fresh, 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;
banana;
orange;
a pineapple;
grapefruit;
Exotic fruits.

At the beginning of the diet it is allowed to consume any amount of fruit necessary to saturate the body. This is necessary for his adaptation to the diet regime. Further, the diet varies depending on the type of this diet.

General recommendations: fruits that contain a high level of carbohydrates (bananas, mangoes, pears) should be consumed before 13: 00. Eat no more than 1-1, 5 kg of fresh fruit per day. Be sure to use the required amount of drinking water.

Contraindications:

diseases of the stomach and intestines;
has allergies to any fruit.

Mono chocolate diet

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

Contraindications:

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

Mono diet with cereals

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

The advantage of a whole grain diet, in addition to weight loss, is cleansing the body, as whole grains help remove toxins from the body.

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

Contraindications:

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

Estonian fast 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.

Example of Estonian diet menu:

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

Contraindications:

menstruation;
During pregnancy and lactation;
chronic diseases.

Buckwheat diet

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

Buckwheat diet menu for 7 days:

buckwheat. 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 sugar-free herbal tea.

Contraindications:

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 beneficial for those people who do a lot of sports. Since protein is an essential element for building and developing muscle. A feature 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 to the diet cereals (lentils, brown rice, bulgur, couscous, buckwheat) and fresh vegetables, greens. Such an extensive list of permitted products will allow you to create a complete menu without exposing the body to the risk of poor health.

Contraindications:

kidney diseases;
diseases of the digestive system;
overweight;
old 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 amount of food portions consumed and the absence of any harmful food.

The Japanese diet includes 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 regime. In addition to green tea (without sweetener), it is necessary to consume at least 2 liters of non-carbonated drinking water during the day.

Contraindications:

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

egg diet

Eggs can quickly saturate the body. This is the main advantage of the egg diet, in addition to the fact that 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 tea without sugar. Meals are done three times a day, in average portions.

Egg diet improves blood circulation and overall well-being.

Contraindications:

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

Apple-cucumber diet

The advantage of this diet is the simplicity of the menu and the freedom of the products required for it. In addition to removing excess pounds, apple-cucumber diet improves well-being, frees the body from 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 ripened, boiled, 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, when you have to adhere to your usual diet until 16: 00, and after that time, drink only clean water and sugar-free herbal tea.

A diet without dinner means restrictions on the main diet: rejection of unhealthy foods, removal of harmful foods from the menu, drinking too much fluid (water).

The effect is achieved by speeding up the metabolism, as dinner is often the most caloric meal, loading the stomach and slowing down the metabolism.

Shock diet with special tea

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

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

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

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

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

day	BREAKFAST	dinner	dinner
A	buckwheat grains boiled in milk with reduced fat content (1-1, 5%)	vegetable salad with herbs; 200 gr fish without oil or roasted	boiled potatoes with jacket; vegetable salad
2	black bread; 100 g low-fat cheese (15-20%); fresh fruits; green or herbal tea without sugar.	150-200 gr of boiled or boiled fish; jacket potatoes	Greek salad
3	boiled buckwheat; vegetable salad	couscous grains; 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 roasted chicken fillets; a salad of fresh vegetables	weak portion of pork (100 g), roasted or fried without oil; a salad with fresh vegetables; Apple juice
five	brown rice (100 g ready); 200 ml of warm milk	boiled potatoes with jacket; steamed chicken kittens; 1 apple; 1 orange; green tea	fresh fruit salad topped with nonfat yogurt; fresh strawberries
6	1 large orange; 100 gr fat-free or fat-free yogurt without additives	200 g lean meat, grilled; 1 apple; boiled potatoes	unpeeled boiled rice (100 g ready); salad with fresh green vegetables.
7	repeat the morning of the first day.	boiled potatoes; boiled chicken or pork; 200 ml of orange juice	green vegetable salad; pieces of chicken fillet; green tea

Diet for rapid weight loss

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

it is necessary to drink clean drinking 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 water do not count. It is categorically important for weight loss to use drinking and clean water.

Divide your water intake as follows:

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

Rules of exit from the diet

In order for weight not to return after rapid weight loss, you should be guided by the following rules when leaving the diet:

gradually include common foods and products in the diet;
eat proper 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 ratio of BJU to diet;
drink 1, 5-2 liters of clean water;
monitor your daily calorie intake so that energy expenditure exceeds its intake.

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

How to lose weight in a week with 5-7 kg without diet, the following recommendations will suggest:

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

Special slimming belts

Slimming belts can help fight excess weight.

Variety:

vibrating belt.Its peculiarity is that, with the help of vibration, the fat is decomposed into a softer state and easily removed from the body;
sauna effect belt.The effectiveness of its application is achieved through the effects of body temperature. Fat is burned by directing the action of the belt to the problem areas of the body;
combined belt. Its advantage lies in the combination of thermal effects and massage. When you use this belt, not only does it burn fat, but it also cleanses the body, getting rid of harmful substances and excess fluids.

Effective exercises for weight loss

The most effective exercises for weight loss:

squats.The best exercise for burning fat is squats with many varieties. You can do squats almost anywhere: at home, in the gym, on the street. Legs shoulder-width apart, arms bent at the elbows. When sitting, it is important not to place the knee on the foot. Squat strictly at a right angle, moving the backside as much as possible;
run.The fat burning effect starts after 30 minutes of slow running. It is important to observe proper breathing and run for at least 45-50 minutes in order 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, then straighten, forming a straight line. Begin to stay on the bar from 5-10 seconds, gradually increasing the time to 1-2 minutes or more;
lunges.The same effective exercise as squats. For best effect, you can use dumbbells and special weights for the legs. From a standing position, take a step forward, bending your lead leg at a right angle. Return to starting position. Perform the exercise with the other leg. Perform 15-25 lunge on each leg, 2-3 sets;
while dancing.An effective cardio exercise that aims to warm the body and improve blood circulation, which helps burn fat. Jumps can be anything: in place, through a rope, cross, with lunge. Perform the exercise as much as possible.

How to lose weight and do it in the shortest possible time is described in detail in this article. By following the above recommendations, you can get rid of 5-7 kg per week. With proper implementation of the tips, excess weight will not return and health will not suffer from strict diets.