It is quite possible to lose 5 kg in a week at home without causing any health risks.Achieving such results is possible for everyone.
However, it should be clear that the loss of body weight is not only due to fatty tissue.A fairly large percentage of excess weight lost in 7 days is water.
This fact is explained by the fact that effective and safe and at the same time rapid weight loss is associated with a reduction in insulin levels, the effect of which leads to water retention in the body.
Although the human body does not normally contain a lot of glycogen (300-500 grams), each molecule of this compound accumulates many water molecules around itself.Typically, the mass of this bound water is three times the mass of the glycogen itself.
In addition, lowering insulin levels allows the kidneys to remove excess sodium from the body, which leaves the body along with water.
Thus, 5 kg of excess weight lost in a few days is the sum of the fat deposits broken down and the excess fluid excreted.
Everything is clear.The only question is how to achieve this.And this is not as difficult as it seems.
So let's get started.We really lose weight at home by 5 kg per week.
9 steps to lose weight in a week
Complete avoidance of sugar and easily digestible carbohydrates
This is the first and most important rule for quick, healthy weight loss.
It has been scientifically proven that the most effective diets that guarantee long-term weight loss involve minimal consumption of carbohydrate-containing foods.For this reason, when transitioning to the right diet for sustainable weight loss, you should start with a low-carb, sugar-free diet.
And the same statement applies to quick, short-term weight loss.
By eliminating carbohydrates from the diet and then lowering insulin levels, weight gainers see the results of their efforts the very next day.
Long-term abstinence from sweets is a big problem for many people. But you don't 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 a week.So it's okay - anyone can avoid eating sugar and other quickly digested carbohydrates for 7 days without any noticeable discomfort.
You should reject the following:
- any sugar;
- Grains containing gluten – wheat, rye, barley and all products made from them – bread, pasta and white rice;
- Potatoes and other foods high in starch.
Don't forget that any drinks you drink should not contain sugar.This applies to all cups of coffee and tea you drink throughout the day.
All industrially produced products are also banned, even those that we do not associate with sweet foods.You should avoid everything – schnitzel, ketchup, sausages, etc.
The fact is that the food industry does an excellent job of masking the sugar in its products.And she uses them in large quantities to prepare any dishes, even pickles.
Replace carbohydrates with proteins
A holy place is never empty.And if you have eliminated carbohydrates from your diet, you need to replace them with something.And these will be protein products.
In addition to avoiding sugar, increasing protein intake is one of the cornerstones of all effective systems for sustainable weight loss.
And again.This doesn't just work in the long term.Even if you set the goal of losing weight in just one week, you still need to eat right and provide your body with all the nutrients it needs.In addition, they help you lose weight.
Proteins have several properties that make them an essential food for weight loss.For example, they accelerate fat loss and have an extremely filling effect.
Eat whole foods
In the week in which you want to lose 5 kg, you should not eat a lot of complex dishes.The preference should be given to whole foods, which are more filling and help you consume fewer calories without constantly feeling hungry.
Not only carrots or apples should be used as whole foods, as many people fear.Not at all.
As mentioned above, it is necessary to saturate your diet with protein components.And as a whole food you should eat eggs, chicken or turkey breast, lean boiled beef, etc.
However, you should avoid using various sauces and gravies.And not just from industrially produced ketchups and mayonnaise.But also from what is prepared at home.
Exclude foods you cannot tolerate from your diet
It has already been said above that grains with gluten should be on the menu.Simply because they are easily digestible carbohydrates.It doesn't matter whether you suffer from gluten sensitivity or not.During the week in which you want to lose weight, you must not eat them.
However, other than gluten, you should not eat anything that you think you cannot tolerate for 7 days.For example, if you notice that you are hypersensitive to dairy products, you should exclude them from your diet.
The same applies to all other foods that you personally find difficult to digest.
Avoid snacking
Healthy snacks that help you lose weight are indicated for proper nutrition.However, if you want to lose 5 kg in just a week, you will have to completely abandon cutting during the day.Even with healthy foods, you can't stop your appetite.
Proper physical activity
If you set a goal to lose weight in a week, you have to sweat.In the truest sense of the word.All you need to do is sweat really hard and do some 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 walk around.
Intermittent fasting
To quickly lose extra pounds, you need to burn all glycogen.This allows the body to switch its metabolism from using carbohydrates to burning fat.In addition, excess water is removed, which allows the body volume to be quickly reduced.
With cascade fasting you can achieve your goal.
There are different practices for intermittent fasting.Since you only lose weight within 7 days, the easiest and most effective option for you is to fast for 16 hours from 7 p.m. to 11 a.m. the next day.This gives you the opportunity to completely get rid of glycogen stores.
Only two main meals per day
The rule of intermittent fasting implies the following condition for rapid weight loss by 5 kg in 7 days: eat only twice a day.
This can significantly reduce the number of calories consumed.It makes most sense to have breakfast at 11 a.m. at the earliest and then have dinner at 6 to 7 p.m.
However, some people behave differently.They eat a lot, but only once a day - for lunch.This scheme is effective but complex.Both mentally and physically.
Maintaining proper water balance
Paradoxically, the less a person drinks, the more water remains 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, but as mild diuretics they also eliminate fluid retention.
Now let's take a closer look at what you need to eat to lose 5 kg in a week using the example of a possible menu.
Example of a weekly diet menu
| Day one | Day two |
| Breakfast: Two 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 (no 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 omelet, tea and coffee without sugar. Lunch-Dinner: Minced beef steak with a salad of peppers, cucumbers, tomatoes;Nuts. |
Breakfast: tea (coffee) without sugar with cottage cheese of normal fat content (without sweeteners). Lunch: Light fish soup and a piece of boiled or baked fish with a green salad. |
| Day five | Day six |
| Breakfast: Coffee or tea without sugar with unsweetened natural 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. |
| Day seven | |
| Breakfast: tea and coffee without sugar with unsweetened cottage cheese Lunch-dinner: zucchini soup (without potatoes), a piece of baked or boiled beef with green salad. |
Basic rules of the seven-day diet
- Meat, chicken breast and fish don't just have to be boiled or baked.You can prepare it in the pan so that it is healthy, not greasy but not dry either.
- To prepare salads and as a side dish to protein dishes, you can use absolutely any vegetables, not just those listed in the sample menu.The only thing you shouldn't do is eat too much beetroot and carrots as they contain a lot of sweet carbohydrates.It is very good to incorporate fermented vegetables such as sauerkraut into salads.
- Vegetables and fruits should not be confused.Vegetables are allowed in large quantities.However, you should avoid fruit during the week as it contains a lot of fructose, which will make you gain weight just as much as regular sugar.The strictest ban is on fruit juices.Including those prepared independently.Because these drinks contain a lot of fructose and no fiber at all, which is found in whole fruits.
- To prepare salads, you can only use dressings that are suitable for weight loss.No mayonnaise.
- You can only prepare food with oils that are approved for frying.These are coconut oil, lard, fresh beef fat.But it is best to take ghee.
- You should add more spices to your dishes, especially those suitable for weight loss.
- Vegetable soups can be prepared with water, but it is more correct to use bone broth, as it not only saturates perfectly, but also helps you lose weight.
- You can use more than just water, tea or coffee as a source of fluids.Don't forget about drinks that help normalize weight and have health benefits, such as:B. Instant chicory and kombucha.
How much can you eat per day?
You can eat many permitted foods.Of course, within reasonable limits.
You should eat so much that you have enough energy to survive until the next meal, and at the same time be active, as required by the rules for rapid weight loss.
Therefore, you should not limit yourself to a ladle of soup and a piece of small chicken breast fillet.Eat your fill.But only what is allowed.
What if you can't survive without snacks?
Basically, you lose weight in just a week.Therefore, you can be patient.
But if you can't stand it, have a snack.You can afford fresh vegetables – cucumbers, tomatoes, peppers, radishes, etc.
If you are particularly hungry, you can end your fast with a cup of bone broth or a small piece of cheese or cooked fish.But it's still better not to do this.
How sustainable will this weight loss be?
It's up to you.
If you want to maintain the results and switch to a lighter, but still very effective, proper weight loss diet, your successes will stay with you for a long time.
If, after losing 5 kg in a week due to an important event for you, you return to your previous diet, all the excess weight lost will return.