It is very possible to lose 5 kg in a week at home in a way that is safe for your health.Achieving such results is possible for everyone.
But it must be understood that the loss of body weight is not solely due to adipose tissue.A fairly large percentage of the excess weight lost in 7 days is water.
This fact is explained by the fact that effective, safe and at the same time rapid weight loss is associated with a decrease in insulin levels, the work of which leads to water retention in the body.
Although the human body does not usually contain much glycogen (300-500 grams), each molecule of this compound accumulates many water molecules around it.Typically, the mass of this bound water is three times the mass of glycogen itself.
Additionally, lowering insulin levels allows the kidneys to remove excess sodium from the body, which also leaves the body with water.
Thus, 5 kg of excess weight lost in a few days will be the sum of the decomposed fat deposits and the excess fluid excreted.
Everything is clear.The only question is how to achieve it.And this is not as difficult as it seems.
So let's get started.We lose weight correctly at home 5 kg per week.
9 steps to lose weight in a week
Total rejection of sugars and easily digestible carbohydrates.
This is the first and main rule for quick and healthy weight loss.
It is scientifically proven that the most effective diets that guarantee long-term weight loss involve minimal consumption of foods with carbohydrates.That's why you should start with a low-carb, sugar-free diet when transitioning to proper nutrition to lose weight sustainably.
And the same statement holds true for rapid, short-term weight loss.
By eliminating carbohydrates from the diet and subsequently lowering insulin levels, weight losers see the results of their efforts the next day.
Prolonged abstinence from sweets is a big problem for many people.But now you do not set yourself the task of normalizing your weight once and for all.You just need to lose weight quickly for New Year, wedding, holiday, party, etc.
And you only have one week.So it's okay: each person can avoid the consumption of sugar and other quickly digested carbohydrates for 7 days without any noticeable suffering.
You should reject:
- any sugar;
- cereals containing gluten (wheat, rye, barley and all products made from them) bread, pasta and white rice;
- potatoes and other starchy foods.
Don't forget that all the drinks you drink should not contain sugar.This goes for all those cups of coffee and glasses of tea you drink throughout the day.
All industrially produced products are also prohibited, even those that we do not associate with sweet foods.You should give up everything: cutlets, ketchup, sausages, etc.
The fact is that the food industry is excellent at masking the sugars in their products.And he uses them in large quantities to prepare any dish, even pickles.
Replacing carbohydrates with protein
A holy place is never empty.And if you have eliminated carbohydrates from your diet, you should replace them with something.And this something will be protein products.
In addition to eliminating sugars, increasing protein intake is one of the cornerstones of all effective systems for sustainable weight loss.
And again.This not only works in the long term.Even if you set the goal of losing weight in just one week, you must eat well and provide your body with all the nutritional compounds it needs.Plus, they help you lose weight.
Proteins have several properties that make them an essential food for losing weight.For example, they accelerate the breakdown of fats and are extremely satiating.
Eat whole foods
During the week that you have allocated to lose 5 kg, you should not eat a variety of complex dishes.Preference should be given to whole foods, which are better satiating and help you consume fewer calories without suffering from constant hunger.
At the same time, not only carrots or apples should be consumed as whole foods, as many fear.You are welcome.
As stated above, it is necessary to saturate your diet with protein components.And as whole foods, it is advisable to eat eggs, chicken or turkey breast, lean boiled beef, etc.
But you should stop using a variety of sauces and juices.And not just industrially produced ketchup and mayonnaise.But also what is prepared at home.
Exclude foods to which you are intolerant from your diet
It has already been said above that cereals with gluten should be on the menu.If only because they are easily digestible carbohydrates.And it doesn't matter if you have gluten hypersensitivity or not.During the week chosen to lose weight you cannot eat.
However, other than gluten, you should not consume anything you suspect you are intolerant of for 7 days.For example, if you notice that you are hypersensitive to dairy products, you should exclude them from your diet.
The same goes for any other food that you personally find difficult to digest.
Avoid snacks
Healthy snacks are indicated for adequate nutrition that helps you lose weight.But if you need to lose 5kg in just one week, you'll have to stop cutting completely during the day.You can't interrupt your appetite even with healthy foods.
Adequate physical activity
If you set out to lose weight in a week, you will have to sweat.In the most literal sense of the word.You just need to sweat properly, doing high intensity interval training (HIIT).
You should also increase your physical activity throughout the day throughout the week.Sit less, move more.Do some spring cleaning and take a walking tour.
intermittent fasting
To quickly lose extra pounds, you need to burn all glycogen.This will allow the body to shift its metabolism from using carbohydrates to burning fat.And, in addition, it will eliminate excess water, which will allow you to quickly reduce body volume.
You can achieve your goal through cascade fasting.
There are several practices for intermittent fasting.But since you only lose weight in 7 days, the simplest and most effective option is for you: fasting for 16 hours, from 7 to 11 a.m. the next day.This will give you the opportunity to completely get rid of glycogen stores.
Only two main meals a day.
The intermittent fasting rule implies the following condition to quickly lose weight 5 kg in 7 days: eat only twice a day.
This will significantly reduce the amount of calories consumed.The most reasonable thing is to have breakfast no earlier than 11 in the morning and then have dinner between 6 and 7 in the afternoon.
However, some people act differently.They eat a lot, but only once a day, at lunch time.This scheme is effective, but complex.Both mentally and physically.
Maintain an adequate water regime
Paradoxically, the less a person drinks, the more water is retained in their body.And to lose weight quickly, you need to get rid of excess moisture.
So don't be afraid to drink an extra glass of water.
And don't forget tea and coffee.These drinks not only help burn fat deposits, but also, being mild diuretics, eliminate fluid retention.
Now let's take a closer look at what you need to eat to lose 5 kg in a week, using a possible menu as an example.
Example of weekly diet menu.
| day one | day two |
| Breakfast: Two hard-boiled eggs and coffee (tea) Lunch-Dinner: Chicken broth, boiled or baked chicken breast with spices with cucumber and tomato salad. |
Breakfast: Coffee or tea as a snack with hard cheese (without bread) and nuts. Lunch-Dinner: Light vegetable soup (preferably with bone broth), a piece of boiled beef with green salad. |
| Day three | Day four |
| Breakfast: Two-egg omelette, tea and coffee without sugar. Lunch-Dinner: Chopped beef fillet with pepper, cucumber and tomato salad;balls. |
Breakfast: Unsweetened tea (coffee) with cottage cheese of normal fat content (no sweeteners). Lunch: Light fish soup and a piece of boiled or baked fish with green salad. |
| Day five | Day six |
| Breakfast: Unsweetened coffee or tea with natural unsweetened yogurt with nuts or seeds. Lunch-Dinner: Bone broth with hard-boiled egg, boiled or baked turkey breast with boiled cauliflower. |
Breakfast: Fried eggs, tea and coffee without sugar. Lunch-Dinner: Light vegetable soup (preferably with bone broth), a piece of baked or boiled fish with green beans. |
| Seventh | |
| Breakfast: Unsweetened tea and coffee with unsweetened cottage cheese. Lunch-Dinner: Zucchini soup (without potatoes), a piece of baked or boiled beef with a green salad. |
Basic rules of the seven-day diet.
- Meat, chicken breasts and fish don't just need to be boiled or baked.You can cook it in a pan so that it is healthy, not greasy, but not dry either.
- You can use absolutely any vegetables for preparing salads and as a side dish for protein dishes, not just those listed in the sample menu.The only thing you should not do is abuse beets and carrots, since they contain quite a few sweet carbohydrates.It is very good to include fermented vegetables in salads, such as sauerkraut.
- Vegetables and fruits should not be confused.Vegetables are allowed in large quantities.But it is advisable to leave fruits during the week, since they contain a lot of fructose, which causes you to gain weight as much as normal sugar.The strictest ban applies to fruit juices.Including those prepared independently.Since these drinks contain a lot of fructose and no fiber, which is present in whole fruits.
- To prepare salads, only those dressings that are indicated for weight loss can be used.No mayonnaise.
- You can only cook foods with oils approved for frying.This is coconut oil, lard and fresh beef fat.But it is best to take ghee.
- You should add more spices to your dishes, especially those that are indicated for losing weight.
- Vegetable soups can be prepared with water, but it is more correct to use bone broth, as it not only perfectly saturates, but also helps to lose weight.
- You can use more than just water, tea, or coffee as a source of liquid.Don't forget about drinks that help normalize weight and have health benefits, such as instant chicory and kombucha.
How much can you eat a day?
You can eat many permitted foods.Of course, within reasonable limits.
You must eat enough to have enough energy to survive until the next meal and at the same time be active, as required by the rules for losing weight quickly.
Therefore, you should not limit yourself to a ladle of soup and a piece of small chicken breast fillet.Eat until you are satisfied.But only what is allowed.
What if you can't survive without snacks?
Basically, you lose weight in just one week.Therefore, you can be patient.
But if you can't stand it, have a snack.You can afford fresh vegetables: cucumbers, tomatoes, bell peppers, radishes, etc.
Those who are especially hungry can break their fast with a cup of bone broth or a small piece of cheese or boiled fish.But it is better not to do this.
How sustainable will this weight loss be?
Up to you.
If you want to maintain your results and switch to a lighter but very effective proper weight loss diet, your achievements will remain with you for a long time.
If, after losing 5 kg in a week due to some significant event for you, you return to your previous diet, then all the excess weight you lost will return.