How to lose 5 kg in a week: review of the most effective diets

Losing 5 kg in a week is entirely possible, and for this it is not at all necessary to subject your body to radical stress. At home, you can get rid of extra pounds by gently changing your diet, following a clear daily routine and moderate physical activity. Many diets promise rapid weight loss of 5 kg in a week, but what this stress will mean for the body is not entirely clear.

Is it possible to lose 5 kg in a week with sport?

When using rapid weight loss techniques, you do not need to overload your body with too much physical activity. The best option is a 30-minute exercise, which is recommended to be done at a convenient time before 18: 00. The main rule is that all exercises should be performed 1. 5 hours before meals or one hour after meals.

If you want to lose weight, you can do the following exercises:

1. Remove the belly.It is necessary to place your feet shoulder-width apart and place your hands behind your head. You should bend over by touching the opposite knee with your elbow. It is recommended to do 2 sets of 20 times.
2. Tighten your hips and butt.You need to sit on the edge of a chair and hold an object between your legs. You should make every effort to press down on the object, then raise your legs for 30 seconds.
3. Remove bulk from your arms and back.You need to take small dumbbells and bend your elbows when you inhale, and straighten them when you exhale. You can do a plank with your arms bent or straight, contract the muscles of your abdomen, arms and hips and hold this position for about a minute.

Today there are several dozen physical exercises that can help you lose several pounds in a week. However, often without dieting, physical activity on the body alone is not enough.

The fastest diets to lose weight by 5 kg in 7 days

You can lose 5 kg in a week with the help of several diets that involve the consumption of a certain food group.

Kefir diet

This diet not only helps you lose extra pounds, but also improves the functioning of the circulatory, nervous and digestive systems. In addition, drinking this drink in large quantities restores the functioning of the sebaceous glands, which is especially useful for oily skin. With a kefir diet, you will have to completely give up sugar and salt and strictly follow the food plan. Every day you need to drink half a liter of kefir and eat the following products:

• 1 day - 5 pieces of boiled potatoes;
• Day 2 – 100 grams of boiled chicken fillet;
• 3 days - 100 grams of boiled lean meat;
• 4 days - 100 grams of boiled fish;
• Day 5 - vegetables and fruits, except bananas and grapes;
• 6 days - only kefir;
• Day 7 - mineral water.

Many women say that on a kefir diet they can lose 5 kg of weight in just a week.

Buckwheat diet

This mono-diet stands out from others by its usefulness and effectiveness in the fight against excess weight. The fact is that buckwheat contains a small amount of carbohydrates, which promotes the breakdown of fats in the body. At the same time, cereals contain a sufficient amount of proteins, microelements and vitamins, which are simply necessary for the normal functioning of the body.

Buckwheat porridge should be prepared according to a specific recipe: pour a glass of cereal with hot boiled water, cover with a lid and leave to infuse overnight.

Throughout the day, you can eat an unlimited amount of buckwheat porridge, but it is forbidden to add salt, butter, sugar and other seasonings to it. In addition to this dish, you can drink low-fat kefir or yogurt up to a liter per day. You can drink herbal teas without sugar and water in unlimited quantities, and for lunch, instead of buckwheat porridge, you are allowed to eat 100 grams of cottage cheese. It is important to remember that dinner should take place no later than 4 hours before bedtime.

Watermelon diet

The basis of such a diet is the diuretic effect of watermelon, which allows you to actively remove harmful substances from the body and thus fight extra pounds. With such a diet, you can eat a certain set of foods that should be alternated to diversify the menu.

For breakfast, it is recommended to eat porridge or vegetables, as well as low-fat hard cheese. For lunch, you are allowed to eat boiled meat or fish in combination with steamed vegetables. In the evening, if you are on a diet, you should eat only one watermelon at the rate of 1 kg of berries per 30 kg of weight.

Advantages and disadvantages of diets

Today there are a huge number of diets and each of them is effective in its own way. It is important to choose the one that a person can hold on to the longest.

All plans have the following advantages:

1. You can lose weight and quickly achieve the desired result.With a sharp restriction of calorie intake, a person immediately begins to lose extra pounds. There are diets that promise to lose a pound a day, which is a pretty tempting prospect. In just a few days, if you follow certain rules, you will be able to achieve results and boast of your results.

2. The body is purified, since the diets are based on the consumption of fruits, vegetables and healthy foods.Thanks to fasting, it is possible to cleanse the body of toxic substances and eliminate excess water.

Despite the advantages, there are also some disadvantages:

1. The results of weight loss are most often short-lived.If you follow a special diet, the body loses a large amount of water, but when you return to your normal diet, the extra pounds are regained. Given this feature, if they want to stay in shape, many women have to constantly follow such diets.
2. The diet is most often unbalanced.When dieting, the body does not receive the required amount of vitamins, microelements, proteins, fats and carbohydrates. All this leads to the development of unpleasant consequences and even complications. Due to the lack of substances, fainting and deterioration of health are possible.

In addition, diets often worsen the metabolic processes occurring in the body. It is for this reason that due to a break in the diet, patients begin to quickly gain weight and getting rid of it is no longer so easy.

Other ways to lose weight quickly without pain

The best option for losing weight is a gentle diet, with which you can lose weight gradually without depriving the body of nutrients. You are not allowed to skip main meals during the day. This is because they provide the body with energy and nutrients.

You definitely need to drink water throughout the day, which is important for the normal functioning of the body. The liquid not only cleanses the body, but also accelerates metabolic processes and burns fat. You should remove salt from your diet or reduce its consumption to a minimum.

If you want to lose weight, you don't need to become dependent on the scale. It is recommended to weigh yourself once a week in the morning without clothes. You should take any result calmly and lose weight without harming your health.

One of the common mistakes is improper chewing of food, which causes disruption in the digestive tract. It is for this reason that you must pay special attention to chewing, in order to enjoy the food in this way. Sport plays an important role in the weight loss process and every day you should devote at least 30 minutes to walking, running, jumping or swimming.

How sustainable will this weight loss be?

Unfortunately, diets have only a temporary effect, and immediately after their completion, the weight returns. In fact, there is not a single diet that would help people prone to obesity get rid of extra pounds.

In fact, not all remedies offered on the Internet provide lasting results. This is just a deception of marketers who make huge money from advertising.

General recommendations for losing weight

You can lose extra pounds at home without following a diet from a newspaper or magazine. First of all, it is important to respect the following nutritional principles:

• It is strictly forbidden to be hungry;
• no need to eat in company and finish eating after your children;
• the interval between meals should be maintained, and ideally it should be 3-4 hours;
• dinner must take place no later than 3 hours before bedtime;
• you must learn to appreciate food by diversifying your diet;
• during the first week of the diet, it is not recommended to eat more than 1-2 foods at a time, then no more than 3-4;
• at one time you are allowed to eat a portion of fish the size of your palm, and the side dish should fit in two handfuls;
• you should avoid eating carbohydrates and proteins at the same time;
• You are not allowed to lie down after eating, you must walk for at least 30 minutes.

In addition, nutritionists recommend drinking at least 1. 5 liters of fluid during the day in the form of mineral water and green tea. It is better to drink liquid half an hour before a meal or an hour after it, which will remove water from fatty deposits.