How to lose weight by 5-7 kg per week without harm to health: Effective diet and exercise

22 February 2022

Weight loss will be followed by fatigue and constant tiredness. Often not enough diet and exercise. In most cases, you need to lose weight fast. This article will tell you how to lose weight by 5-7 kg per week properly and without harm to the body.

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

Yes, it is possible. This number of kilograms is not crucial for weight loss. Therefore it is possible to get rid of them in the shortest time.

General recommendations for losing 5-7 kg per week

In order to lose weight by 5-7 kg per week without harming the body, you should follow the following recommendations:

Check the health of the body to avoid possible problems;
Develop a plan for an integrated approach to getting rid of excess weight (diet, exercise, other procedures);
Make a list of useful and necessary products;
Define the goal of weight loss. Then it will be easier to follow the regime;
Drink the required amount of water (detailed recommendations are given below);
Be positive and be motivated.

Contraindications to rapid weight loss

How to lose weight by 5-7 kg per week 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 in order to reduce the possible negative consequences.

Contraindications to rapid weight loss:

Pregnancy.The use of a fast diet in pregnant women is categorically not recommended. This can harm not only the expectant mother but also the baby;
Lactation period.During breastfeeding a woman needs good nutrition and not stress. Therefore, when breastfeeding, you should forget about rapid weight loss;
Existence of chronic diseases.With rapid weight loss such diseases can progress to an exacerbation stage and lead to deteriorating health;
Menstrual cycle disorders.A well-functioning hormonal system is an extremely important element for every woman's health. During rapid weight loss the cycle can be disrupted, leading to more serious problems;
Rehabilitation period after surgery or prolonged treatment.During such periods the body needs large amounts of nutrients for rapid recovery. Therefore rapid weight loss at this time should be ruled out.

Products for fast weight loss in one week

How to lose weight by 5-7 kg per week - it is questionable when it is known which foods should be included in the diet and which 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 micronutrients to help the body and not damage it.

Foods needed in the diet:

Protein sources:Lean meat (poultry, lean pork, game). High protein grains (lentils, chicken, beans); Low-fat cottage cheese, cheese, eggs;
Sources of slow carbohydrates:Buckwheat, brown or unpolished rice, spelled, couscous, Bulgarian. These grains are a source of slow (healthy) carbohydrates and are also enriched with beneficial micronutrients and vitamins;
Sources of healthy fats: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 you to avoid health problems in the body due to the lack of this element;
Pure drinking water.It should be considered a complete product. Water cleanses the body, speeds up the work of the stomach and intestines. It is therefore extremely important to drink the required daily amount of water;
Fruits and vegetables with low glycemic index.It shows how high the sugar level is in a particular fruit (vegetable). Low carb fruits and vegetables help the body get the vitamins and minerals it needs during rapid weight loss.

Prohibited products for consumption:

Pure sugar;
Fast carbohydrates (fast food, sweet foods, cakes, chips, crackers with additives, cakes, etc. );
Mayonnaise and other purchased sauces;
Fatty meats and by-products;
Salo;
Hot and cold smoked products;
Frozen semi-finished products and canned food;
All kinds of sausages.

This is a basic list of foods in the diet and what should be excluded.

Kefir diet for a week

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

Kefir diet menu for a week:

Kefir with a fat content of not more than 1%;
Cooked (without salt) poultry;
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. Diet can be diversified by taking small amounts of the products listed above.

Contraindications:

Stomach and intestinal disorders;
Kidney disorders;
Period of pregnancy and lactation;
Age up to 18 years;
Diseases of the pancreas.

Fruit diet

The peculiarity 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 help to lose weight by 5-7 kg per week

Fruit diet menu:

Apple;
Bananas;
Orange;
Pineapple;
Grapefruit;
Exotic fruits.

At the beginning of the diet it is permissible to take any amount of fruit that is necessary for the saturation of the body. This is necessary to adjust it to the diet. In addition, the diet varies according to the type of this diet.

General recommendations: Fruits high in carbohydrates (bananas, mangoes, pears) are best eaten before 1 p. m. 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 an allergy to any fruit.

Chocolate Mono Diet

The peculiarity of this diet is the use of only one product - chocolate. It is necessary to take 100-150 g of chocolate a day. Preferably with good composition and low sugar content. It is allowed to drink coffee, herbal tea. No sweeteners.

Contraindications:

With diabetes, this diet is prohibited;
Liver disease;
Allergy.

Mono diet on cereals

How to lose weight by 5-7 kg per week, you can learn more about the mono-diet based on the use of grains. The peculiarity of this diet is the predominance in the diet of various grains that form its basis.

The advantage of a diet over grains, in addition to weight loss, is the cleansing of the body, since grains help expel toxins from the body.

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

Contraindications:

Presence of diseases of the stomach and intestines;
diabetes;
Pregnancy and lactation.

Fast Estonian diet

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

Sample of the Estonian diet menu:

1 day. Divide boiled eggs (6 pcs. ) Into 6 meals. Drink plenty of clean water and sugar-free herbal tea;
Day 2 low-fat cottage cheese (up to 1% fat content) is divided into 4 meals;
Day 3 Boiled chicken fillets (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 5 Boil 5-6 medium-sized or 3 large potatoes without shredding. Serve 1 piece at a meal;
Day 6 Apples, preferably green varieties. Take any amount 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: budget diet, simple menu, benefits (especially when cooking grains on steam and not boiling).

Buckwheat diet menu for 7 days:

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

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 useful for those who do a lot of sports. Because protein is a fundamental element in building and developing muscle. A protein diet is characterized by a variety of protein sources.

Sample menu:

All kinds of meat;
All kinds of fish;
All kinds of seafood;
All kinds of birds;
milk products;
All kinds of eggs.

It is desirable to add grains (lentils, brown rice, Bulgarian, couscous, buckwheat) and fresh vegetables, herbs to the ration. Such an extensive list of permitted products will allow you to create a complete menu without the risk of deteriorating the health of the body.

Contraindications:

Kidney diseases;
Diseases of the digestive system;
Excess weight;
Older age.

Japanese weekly diet

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

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

Sugar;
Alcohol;
Salt;
Any confectionery;
Baking products.

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

Contraindications:

Metabolic disease;
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, in addition to the fact that it is as simple as possible. In addition to eggs directly, the diet includes lean meats, fresh vegetables, up to 1% low-fat cottage cheese, large amounts of green tea, and herbal teas based on sugar-free. Meals are prepared three times a day, on average.

Egg diet improves blood circulation and overall well-being.

Contraindications:

Egg allergy;
Weakened immunity;
High cholesterol in the blood;
High blood pressure.

Apple-cucumber diet

The advantage of this diet is the simplicity of the menu and the cheapness of the products needed for it. In addition to getting rid of excess weight, apple-cucumber diet improves well-being, frees the body from harmful toxins and toxins, normalizes the functions of the stomach and intestines.

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 ration. This is similar to intermittent fasting, when you have to follow your usual diet until 4 o'clock in the evening and after this time drink only clean water and herbal tea without sugar.

Diet without dinner implies restrictions on the basic diet: rejection of unhealthy foods, removal of harmful foods from the menu, drinking a lot of fluids (water).

The effect is achieved by speeding up the metabolism, since dinner is often the most high-calorie meal, it loads the stomach and slows down the metabolism.

Shock diet on special tea

How to lose weight by 5-7 kg per week will help you learn information about tea diet. It is based on the consumption of large amounts of tea and strict restriction of food intake.

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

Sample Swedish diet menu for effective weight loss for a week

The Swedish diet is different from others in terms of reduced daily calorie intake.

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

ᲓGes	Breakfast	Dinner	Dinner
One	Buckwheat groats cooked in milk with reduced fat content (1-1, 5%).	Vegetable salad with herbs; 200 g of fish without fried or baked oil	Coat-boiled potatoes; Vegetable Salad
2	Whole wheat bread; 100 g of low-fat cheese (15-20%); Fresh fruit; Green or herbal tea without sugar.	150-200 g of fish, boiled or baked; Coat the potatoes	Greek Salad
3	Boiled buckwheat; Vegetable Salad	Couscous drill; One 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 baked chicken fillet; Fresh vegetable salad	Lean portion of pork (100 g), without baked or fried in oil; Fresh vegetable salad; Apple juice
Five	Brown rice (100 g ready); 200 ml of warm milk	Coat-boiled potatoes; Steamed chicken cutlets; 1 apple; 1 orange; green tea	Fresh fruit salad dressed with low-fat yogurt; Fresh strawberries
6	1 large orange; 100 g of low-fat or low-fat yogurt without additives	200 g lean meat, fried; 1 apple; Boiled potatoes	Boiled unpolished rice (100 g ready); Fresh green vegetable salad.
7	Repeat the first day breakfast.	Boiled potatoes; Boiled chicken or pork; 200 ml of orange juice	Green vegetable salad; Chicken fillet chop; green tea

Diet for rapid weight loss

One of the keys to effective rapid 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 a day;
We must remember that coffee, tea (even green and herbal), carbonated mineral water are not considered. Drinking clean water is categorically important for weight loss.

Divide your water intake as follows:

Drink a glass (200 ml) of water before the first meal;
Drink another glass of water 30 minutes before each meal;
Do not drink water 1-2 hours before bedtime to prevent swelling.

Rules for leaving the diet

In order not to lose weight after rapid weight loss, you should follow the following rules when leaving the diet:

Gradual inclusion of the usual foods and products in the diet;
Eat the right, healthy food for at least a week to build results;
Eat small portions, 4-5 times a day, without skipping meals;
Maintaining the BJU ratio in the diet;
Drink 1, 5-2 liters of clean water;
Control your daily calorie intake so that your energy expenditure exceeds its intake.

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

How to lose weight by 5-7 kg per week without diet, the following recommendations are offered:

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;
Perform cosmetic procedures aimed at warming the body and improving blood circulation: massage, body wrapping, massage with vacuum jars;
Move as much as possible;
Use aids for weight loss: massagers, belts, thermal underwear;
Last meal no later than 1-2 hours before bedtime.

Special slimming belts

Slimming belts can help you fight excess weight.

Varieties:

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

Effective exercises for weight loss

The most effective exercises for weight loss:

Seats.The best exercise for burning fat is to sit in many types. You can sit down almost anywhere: at home, in the gym, on the street. Legs shoulder-width apart, arms bent at elbows. When sitting, it is important not to bring the knee to the feet. Sit at a strictly right angle, moving your buttocks as far as possible;
Run.The fat burning effect starts after 30 minutes of jogging. It is important to observe proper breathing and jogging for at least 45-50 minutes to see the effect in the future;
In the plank exercise.An effective exercise in which the muscles of the whole body work. To perform the bar, you need to take a posture, kneel, then straighten, creating a straight line. Start standing at the bar in 5-10 seconds, gradually increasing the time to 1-2 minutes or more;
Lungs.The same effective exercise as squats. For the best effect you can use dumbbells and special weights for the leg. Take a step forward from the stand, bend the front leg at a right angle. Return to starting position. Perform the exercise with the second leg. Perform 15-25 lunges on each leg, 2-3 sets;
jump.An effective cardio workout that aims to warm the body and improve blood circulation, which helps burn fat. The jump can be any: on the ground, with a rope, a cross, a lanyard. Perform the exercise as many times as possible.

How to lose weight and do it in the shortest time, is described in detail in this article. By following the above recommendations you can lose 5-7 kg per week. If the tips are used properly, excess weight will not return and health will not be affected by strict diets.