The current rhythm of life makes people do everything quickly. Work fast, eat fast, live fast and lose weight fast. Everyone is trying to find the best solutions in order to do something quickly.
One of the painful issues for girls and women remains the issue of rapid weight loss. Now even there are express diets that allow you to lose 5, 7 and even 10 kg per week! But how effective is it, and will it not harm health?
Know, if you have never resorted to physical training and diets, then quickly lose weight without stress for the body will not work. You can minimize the consequences if you approach the issue wisely.
The basic principles of losing weight
To lose weight, it is important to know the basic principles that you should adhere to. They will not only help you lose weight, but also allow you to save the result for a long time.
The basic principles are as follows:
- You can not ignore breakfast. This is explained by the fact that during the night the metabolism slows down and in the morning the body needs energy to normalize the work. For breakfast, it is recommended to use porridge, salads and cereal flakes or rye bread - complex carbohydrates;
- Food should be frequent, but in small portions, it is recommended up to six times a day. This allows you to evenly distribute energy and gradually burn fat;
- Protein foods should prevail in your diet. It contributes to greater calorie burning due to the energy expended by the body on its breakdown. Proteins should be at least 30% of all food consumed per day;
- Calcium-containing foods, in particular fermented ones, help to lose weight. The body breaks down fat with maximum efficiency when the daily intake of calcium is from 1200 to 1600 ml;
- The use of seafood contributes to the intensive production of leptin - a hormone that is responsible for regulating energy metabolism, which does not allow to recover. Seafood supplies the body with vital elements that are necessary with various diets;
- You can support the body by using vitamin complexes. It is important that the body receives in sufficient quantities potassium, iron, magnesium and a full complex of vitamins;
- Spicy spices also increase metabolism;
- Alcohol and smoking inhibit the nervous system and inhibit metabolism, respectively, their use is forbidden;
- Maintaining water balance is one of the foundations of any diet so that the body does not experience stress. Also, water improves and speeds up metabolism, which allows you to burn calories in a quality manner;
- It is better not to choose low-calorie diets, as a constant feeling of hunger after leaving them can provoke a quick set of extra pounds.The norm for a diet is the loss of 1 kg of weight per week;
- Sport is a prerequisite in the process of losing weight. Choose any exercises that you like. The main thing is to be physically active, then calories will be burned three times faster;
- Eat vegetables and fruits in unlimited quantities.
If you decide to urgently lose weight, be sure to visit an endocrinologist. Sometimes the problem of excess weight is a malfunction in the thyroid gland. In this case, no diet will help, only treatment.
Ways to lose 6 kg per week
Before any holiday, event or before vacation, I want to lose weight as quickly as possible, for example 5-6 kg per week. But, it is worth considering that the best option per week is a weight loss of up to 1 kg. That is, losing weight quickly to 6 kg in one week will not work naturally.
Express weight loss involves stress for the body, therefore, this method is an extreme measure. This result can be achieved with a low-calorie method of losing weight or mono-diet.
One of the most popular diets, which allows you to lose 6 kg per week, is “6 petals”. It is designed for 6 days, day 7 is the way out of it. The bottom line is to use one product during the day. It looks like this:
- 1st day they eat fish;
- 2nd day they eat vegetables and juices;
- 3rd day eat chicken;
- 4th day they eat cereal cereals, bran, bread, etc .;
- 5th day - dairy products and cottage cheese;
- 6th day - only fruits.
The 7th day of leaving the diet involves moderate nutrition in small portions of the same foods that were included in the diet.
Right nutrition
Proper nutrition involves supplying the body with all the required active substances:carbohydrates, proteins, vitamins, fats, micro and macro elements. If you eat the right dosage in conjunction with physical activity, then you can not only lose extra pounds, but also be in shape for a long time.
There are certain principles of good nutrition that you should adhere to. These include:
- The use of salt in limited quantities;
- You can not eat convenience foods, fast food, confectionery and sugar, sausages and all kinds of food with food additives;
- Dishes should be cooked in any way other than frying;
- In the morning on an empty stomach, drink a glass of warm water in small sips;
- It is recommended to consume fruits and vegetables daily in unlimited quantities;
- It is permissible to consume fast carbohydrates in small quantities for breakfast, in other meals they are replaced with slow carbohydrates;
- Eat more protein foods
- To maintain the water balance, drink at least 1.5-2 liters per day, be sure to drink a glass of water before each meal half an hour before eating;
- Carbohydrate intake should take place in the first half of the day, protein - in the second;
- ⅕ of the daily diet should be polyunsaturated fats;
- Meals should be frequent, at a certain time, in small portions, 5-6 times a day with a break of 4 hours;
- Last meal two hours before bedtime.
Drinking mode
Under the drinking regimen understand the order and amount of fluid consumed per day, taking into account the body weight of the person, day regimen, activities and climatic conditions. If you use the liquid correctly, this will ensure the correct functioning of the water-salt metabolism in the body, which is necessary for normal life. It will also help to avoid many health problems and lose weight quickly.
The individual rate of water consumption is calculated by the following formula: dFor women: weight (kg) is multiplied by 30 ml of water.For men, weight (kg) is multiplied by 40 ml of water.
We add to the amount obtained for both women and men:
- With physical activity - 500-600 ml;
- At temperature differences - 500-600 ml;
- Increased body temperature, diarrhea or vomiting - 400-800 ml;
- After drinking coffee, tea, sweet soda, add the volume of water 1: 1 from the drink you drink.
Women in the perinatal and lactation periods need more water. The norm increases by 600 ml to 1 liter.
Physical exercise
Physical activity is necessary for the normal functioning of the body. Its absence leads to serious metabolic changes, including the accumulation of fat and sagging skin.
Physical activity involves not only an active lifestyle, that is, frequent walks, or going out to work, but also visits to gyms or an independently selected set of exercises and trainings, including gymnastics.
The intensity and type of training depends on what result the person wants to get.
In general, physical activity helps to increase muscle tone, have a general healing effect, and also contribute to the formation of a beautiful muscle relief and a toned figure, which, perhaps, everyone dreams of.
For weight loss, several types of training are used:
- Aerobic. This type of training includes running, swimming, dancing, walking, etc. In order to lose weight effectively, it is recommended to do aerobics at least 3 times a week and, if possible, increase to 6 times, with a fasting day 3 through 3. Duration from half an hour to an hour;
- Power. Such training involves exercises using various sports equipment, such as dumbbells, barbells, expanders, etc .;
- Circular - This is the most effective way for those who want to lose weight. In this case, alternate strength training with aerobic. Such training should be performed no more than 3 times a week, as they are very intense. Each approach takes 40-60 seconds, and a full workout is 40 minutes. The basic principle of such training is cycling, that is, several selected exercises are performed in a circle. In just a few weeks you can feel the result;
- Crossfit- This is a training system, represented by a set of exercises selected from various sports areas. The system is aimed at comprehensive physical development and weight loss. For this, a variety of training methods are used. Exercises can be different each time, for example, elements from gymnastics, weightlifting, powerlifting and circular training.
Cosmetic procedures
Cosmetic procedures are quite popular in the process of losing weight. In combination with proper nutrition and physical activity, they give excellent results. These procedures include:
- Sauna, bathhouse and phytobarrel. At high temperatures, the blood supply system is enhanced, which speeds up the metabolism, and through the sweat glands removes excess salt. This helps to reduce body fat. The body does not retain water, but converts it, removing excess;
- Cold and hot wraps and masks. Before these procedures, the body is cleaned with a scrub and coated with a special composition that acts on body fat;
- Manual body shaping with massage. The masseur, using certain techniques, works out problem areas, improves blood flow and breaks down fat deposits.
5 kg mono-diets for weight loss per week
Mono-diet is a tough way to lose weight, which involves the use of a single product for a certain period. Mono-diets are a quick and effective method of express weight loss, as well as cheap and not requiring much effort. Using this method, it is possible to lose weight dramatically in 3, 5 and 7 days. The result may be a decrease in body weight by 5-10 kg.
One huge drawback of such diets is stress for the body, which can react to a serious illness or ailment on the diet. This is due to the fact that the body is constantly looking for additional sources of energy, burning all available reserves. Therefore, mono-diets are limited to a maximum of 10 days.
A negative result may be such violations as:
- Irritability;
- Insomnia;
- Apathy and breakdown;
- Gastrointestinal problems;
- Upon exit from the diet, the quick return of lost kilograms.
In order not to worsen the state of health and achieve an effective diet, you should:
- Choose your favorite product for mono-diet;
- Assess the disadvantages of this method of losing weight and compare with your capabilities;
- Do not choose protracted options;
- Follow the indicated amount of food in the diet without reducing it;
- Use the product according to the regimen and do not forget about the water balance;
- Combine with moderate physical exertion;
- If you have any ailments, stop the diet.
The most popular mono-diets that allow you to lose 5 kg per week are: buckwheat, kefir and kefir-lemon, egg, cottage cheese and Estonian.
If a 5 and 7-day mono-diet is selected, it is recommended to carefully monitor the state of health. Long-term nutritional restrictions of such a plan can cause irreversible effects in the body. Therefore, it is recommended to add other food, at least in minimal quantities. Such a diet is called lite.
Buckwheat
Buckwheat mono-diet has gained popularity due to its effectiveness and minimal amount of negative consequences. The fact is that buckwheat is low in calories, and its composition includes a huge amount of nutrients. Therefore, the body practically does not suffer.
Keeping a diet on buckwheat is easy. If we consider the lightweight version of the buckwheat diet, then you can include dried fruits, cheese, vegetables and fruits, kefir and avocado in the diet. They are used separately with buckwheat.
Buckwheat is prepared by the following method: at night pour a glass of buckwheat with two glasses of boiling water and leave to swell. In the morning, excess water is drained and consumed on an empty stomach.
Buckwheat is not boiled. It does not add salt, oil and spices. You can add low-fat kefir. The last portion of porridge should be 3-4 hours before bedtime.
To get out of the buckwheat diet, you should gradually introduce various foods into the diet in small portions. You can start with fruits, vegetables or stews.
Kefir
Kefir diet can give a result of weight loss up to 10 kg per week. Kefir of low fat content is used - from 0.5 to 4%. The bottom line is that there are no carbohydrates in kefir, respectively, the body has nowhere to take energy from and it has to deplete all its reserves and spend them on splitting the protein that contains kefir.
The big minus is that consuming kefir, there is a constant feeling of hunger and a lack of nutrients. Kefir diet can seriously impair the functioning of the digestive system. The solution may be the use of vitamin complexes.
A strict diet on kefir provides 3-5 days of consuming only this product. One and a half liters are divided into 5-6 receptions. In a lightweight version, you can eat vegetables and fruits, except for bananas and grapes.
Egg
The egg protein diet is tolerated by many quite easily, as this is a lightweight option. The egg itself is high in calories. There are 44 kcal per 100 g, with 160 yolk. The bottom line is thatin the absence of carbohydrates, the body processes fat reserves to extract energy and spends them on protein processing.
But, when energy is generated only from protein, additional decay products enter the body, which harm, primarily the liver. Therefore, the egg diet involves the use of fruits, vegetables and boiled meat or fish.
For 2 weeks, it gives the result of losing excess weight by 5-6 kg. The diet provides three meals a day with an interval of 4 hours. In each reception 1-2 eggs.
Cucumber
Cucumber diet also can not be called fully mono-diet, but it gives good results.If you stick to eating only cucumbers, this will lead to serious stress on the second or third day of the body and cause a lot of trouble, since eating solid fiber suggests a critical shortage of other nutrients.
It is recommended to dilute the cucumber diet by eating: eggs, cheese, radishes, carrots, tomatoes, rice, rye bread, herbs and fruits (except bananas). The diet for three days may look like this:
- Breakfast: cucumber salad with tomatoes and herbs. Salad dressing of olive oil and lemon juice. One slice of rye bread and green tea;
- Lunch: lean vegetable soup and cucumber salad. 100 grams of boiled chicken breast;
- Dinner: cucumber salad with cottage cheese and herbs.
Juice
Just one glass of natural juice speeds up the metabolism by ⅓, and, thanks to this, the body begins to intensively release energy, burning fat. If the juice is drunk regularly, a significant decrease in body weight can be noted. If you resort to diets on juices with pulp (fresh), the body will receive a sufficient amount of vitamins, amino acids and other important elements. In addition to all other advantages, in the process of losing weight, the body is cleansed of metals and radionuclides.
There are a huge number of juice diets and you can choose the most suitable individually. It is important to note that you should not choose a mono-diet, in which you should use only the juice of one fruit or vegetable, or alternating (different juices every day) without any additional products, otherwise you can cause serious damage to the pancreas.
You can choose options such as “mixed drinking” diet, which consists of fresh juices, smoothies, juices, or “mixed classic”, which involves the addition of solid food.
Cottage cheese
Curd mono-diet is considered one of the most useful. Even a strict diet on cottage cheese is tolerated by many quite easily. She is a satisfying, exhausting hunger, a person does not experience.
In order to prepare the body, it is recommended several days before the start of the diet to gradually eliminate meat and bakery products, as well as confectionery products, replacing them with a lot of vegetables and fruits. For 5-7 days, adhering to such a diet, you can lose weight up to 5 kg of excess weight.
The diet provides 4-5 meals. These methods should be divided into 500 grams of low-fat cottage cheese and 500 ml of low fat kefir. In the process, you can consume fruits and natural yoghurts.
Estonian diet
The famous low-calorie diet is the Estonian diet. It allows you to get rid of body fat, while the body does not suffer from a lack of nutrients. This is a combined diet from monodiet. It is designed for a week and gives a result of minus 5 kg.
The essence of this method is that the first few days you should eat food that contains protein, and in the following days, only one that contains carbohydrates. Only one is used every day. Food must not be seasoned with salt, spices, butter or sugar. Food is 4-5 sets per day.
An approximate menu might look like this:
- 1st day - 6 eggs;
- 2nd day - 500 grams of low-fat cottage cheese;
- 3rd day - 800 g of boiled chicken or turkey;
- 4th day - 200 g of brown rice (dry weight for cooking);
- 5th day - 6 boiled potatoes;
- 6th day - 6 apples;
- 7th day - 1.5 liters of 1% kefir.
Kefir lemonade diet
The lemonade-kefir monodiet is very effective, but it is not easy to follow. Firstly, this is due to the taste of these products, since the drink is very acidic. Secondly, it is designed for 3 days for 3 doses of this composition. The constant feeling of hunger, as well as the laxative effect, are very exhausting. Thirdly, it is not suitable for everyone. Any problems associated with the gastrointestinal tract exclude this method of losing weight, since it strongly affects the stomach, especially with high acidity.
The menu suggests the use of a mixture: 1.5 liters of 1% kefir and juice of 2 lemons. This drink is divided into three servings. In addition to these products, nothing else can be consumed. This is a tough diet and excess body fat goes away very quickly, but the minus is that after such a diet there is a danger of quickly gaining lost weight and even doubling it.
The rules of nutrition after losing weight
In order not to gain lost kilograms after a diet, you need to eat right. After going out of diets, you need to diversify your table, but introduce foods gradually so that the body has time to convert the energy it receives to the end, otherwise the Prozapas kit is inevitable. The rules to follow are absolutely uncomplicated.
The following is recommended:
- The diet should remain the same - 4-5 meals a day in small portions;
- Do not forget about the water balance. Half an hour before each meal, drink a glass of water. In addition to water, use freshly squeezed juices and green tea;
- It is better to refuse fried food with preservatives;
- Products of all groups should be included in the diet;
- Use salt and sugar in minimal amounts;
- Eat as much greens, fruits, and vegetables as possible. Additionally, you can use vitamin complexes;
- Must be physically active. If there is no time or opportunity to attend gyms, then do not neglect morning exercises and evening walks.
There is a simple rule that works for everyone without exception: in order for the food to be balanced, you need to divide the plate into 2 parts, and one of them is cut in half. The big half should always have fruits and vegetables, ¼ for protein foods and ¼ for carbohydrates.
Contraindications to sharp weight loss
Basically, all diets come down to restricting the use of any foods. Extremely stressful for the body, of course, are mono-diets, when you have to limit yourself to one or more products. An incorrect method of losing weight can cause serious harm to the body, especially if there are any chronic diseases. Diets can also cause irreversible changes in the body. A sharp limitation of nutrients leads to this.
Before any diet, it is recommended to undergo a full medical examination. It is important to visit an endocrinologist and a nutritionist. Based on the anamnesis, the doctor can give recommendations on nutrition or choose an individually tolerated diet.
There are absolute contraindications to any diets due to health conditions and chronic diseases. The following categories of people fall into such a group:
- Children and teens. They can not exclude from the diet any group of products for normal development. The young body does not tolerate various stresses and this can lead to very serious consequences;
- Women in the prenatal period and lactation. During pregnancy, for normal bearing the fetus, you need to eat well and not stress the body. Any dietary restrictions may adversely affect the fetal health or lead to a miscarriage. During the period of feeding, a healthy balanced diet produces breast milk;
- People with any chronic illness. The lack of any active substances can lead to an exacerbation of existing diseases;
- It is strictly forbidden to people suffering from diabetes;
- Preoperative and postoperative period.
No nutritionist will recommend a mono-diet to his patient. Only balanced or non-strict low-calorie diets and sports. Express diets can harm even the healthiest people. The following can be attributed to mild negative consequences:
- Insomnia;
- Migraine;
- Fatigue and irritability;
- Depression.
Serious disorders of the body include:
- Metabolic disorder;
- Hormonal imbalance;
- Violations of a neurological nature;
- Bulimia
- Anorexia;
- Serious disorders of the gastrointestinal tract, liver and kidneys.
In addition to these negative consequences, an improperly selected diet, long-term or rigid, can seriously affect the appearance. Excess body fat will go away, but the skin will turn pale, become flabby, problems with hair loss and deterioration of the condition of nails and teeth may occur.
Advice from nutritionists and other professionals
How to lose weight and not harm your body? Nutritionists give useful general recommendations, but, of course, this does not exclude a personal visit to a dietitian.
Alexey, dietitian, psychologist:
Setting a goal to lose weight for an event is not right. The fact is that people exhaust themselves with diets and there comes a moment of relaxation, i.e. the event for which they were preparing. From this moment, body fat is returned, and even in double equivalent. That is, in the described case there is a substitution of concepts. The goal is not to lose weight, the goal is an event.
Nikolai, nutrition researcher:
Studies have shown that for 65% of overweight people, physical activity as a way to lose weight is ineffective. This is influenced by the special structure of muscle fibers.
Anna, nutritionist:
For the normal functioning of the human body four things are necessary, then the fat deposits will go away and will not come back. Important oddly enough, sleep mode. If you sleep more or less, then the risk of gaining excess weight is very high. Sleep greatly affects metabolism. Another important habit should be maintaining water-balance. It is necessary to drink as much water as is required individually based on body weight and physical activity. Particular attention should be paid to the water regimen for those who have problems with the urinary system, hematopoietic system and hypertension. There are restrictions for these categories. In some cases, it is recommended to even reduce water intake, as it can provoke edema and, as a result, excess body weight. After observing these two points, a balanced healthy diet should be followed, and it should be selected by a nutritionist, and then physical activity.
Alina, nutritionist:
If any diet or other method of losing weight is chosen, it is necessary to take multivitamin complexes. The fact is that even without dieting, taking a vitamin complex is recommended for everyone. This is due to the current rhythm of life, in which we are limited in the intake of certain trace elements and vitamins. Poor quality food, quick snacks, lack of a diet, a large amount of consumption of coffee and alcohol, etc. - all this deprives our body of a sufficient amount of nutrients.
Ella, endocrinologist:
Often, patients with serious thyroid dysfunction problems turn to me after they have tried many exhausting diets, and all the fat deposits did not go away. Unfortunately, no one warned them that if there is a problem of excess weight, it is necessary to go through a number of specialists, since the causes of obesity can be completely different. One of them is thyroid dysfunction. If this is not paid attention to, diets can aggravate the state of health. Usually, in conjunction with the treatment of the thyroid gland, an individual menu is selected, which is a daily intake of 1000-1400 Kcal, then the excess weight begins to gradually disappear.
Mikhail, nutritionist:
Many people, in order to quickly lose weight, turn to diuretics and laxatives. These drugs cause serious harm to the body, as they wash away the beneficial macro- and microelements and vitamins from the body. This is especially true for calcium. Its lack can be a serious threat to dysfunction and kidney disease. Sometimes, to relieve swelling, you can resort to natural remedies, such as massage, a decoction of lingonberry or rosehip, lymphatic drainage, etc.
Alexander, dietitian, associate professor of the Department of Dietetics and Nutritionology:
All these newfangled express diets are continuous harm to the body. Hormones influence insulin control: insulin, ghrelin, cortisol and neuropeptide. Low-calorie nutrition leads to severe stress and hormonal imbalance. When people sharply limit their nutrition and give 500 Kcal per day, ghrelin accumulates in the stomach. It also provokes later uncontrolled appetite, also due to it metabolic processes worsen and subsequent attempts to lose weight will become useless. The body will give a backlash in the form of an intensive gain in body weight and other health problems.The only right decision will be to choose the option of a healthy diet that will take into account all individual characteristics, including physiological and emotional ones. Then gradually the fat deposits will go away.
The main conclusion from the opinions of experts in the field of proper nutrition and dietetics can be that food should be selected individually, move more and drink water, and be sure to visit doctors.
