How to lose 5 kg in a week. Effective diets with a menu for each day of the week, count calories

Many women want to lose 5 kg a week, this desire is especially important before important events, when you urgently need to lose weight in a short time. This is possible?

How much can you lose in a week?

When switching to a healthy lifestyle and proper nutrition, a person immediately loses 2-3 kg in the first week, because excess moisture is removed from the body and bowel cleansing is regulated. Then a slow weight loss starts from 500 grams to 2 kg per week (depending on weight and age).

5 kg per week before and after weight loss

Several factors affect the amount of weight loss:

  • Weight.If you weigh less than 65 kg, it will be more difficult to lose excess, because most of the lost kg is water, and a woman weighing less than 65 kg does not have enough fluid to lose 5 kg in a week.
  • Physical training.You can lose 5 kg a week through exercise. It is important to choose the best option that suits your daily routine and will be pleasant to walk, for example, 1-2 hours a day.
  • Set up your daily routine properlyIncludes time for work, eating and healthy sleep.

How to lose 5 kg a week quickly

If you need to lose weight quickly in a week and it is important to lose 5 kg, not 1-2, the question should be approached comprehensively:

  • follow a strict diet chosen;
  • Avoid flour products, sugary drinks, fatty foods, semi-finished products;
  • reduce the amount of salt or give up within 3-14 days;
  • include natural products in the diet with minimal heat treatment;
  • drink 1, 5-2 liters of water a day 30 minutes before meals;
  • To lose weight fast within a week, you need to drink water 30 minutes before meals.
  • to work;
  • massage or home dressing twice a week;
  • quit smoking and alcohol;
  • normalize your daily work and constantly monitor.

What to eat to lose weight fast. Grocery list

If you need to lose 5 kg a week, you should include foods in your diet:

  • Fruits and vegetables.In addition to being delicious, it has a unique set of vitamins. However, in terms of quantity, vegetables should exceed fruits due to the lack of sucrose.
  • Fruits and vegetables - products needed to lose weight in a week
  • Porridge. . . It can be oatmeal, rice or buckwheat, the main principle is to cook in water and without fat. You can add fruit, nuts, dried fruit or a spoonful of honey so that the taste of the porridge is not boring.
  • Various cereals in the diet to lose 5 kg per week
  • Fish.Prevents the risk of cardiovascular disease thanks to omega-3 acids.
  • Meat and fish on the menu to lose weight healthy in a week
  • Meat or chicken.The main selection criterion is that it is fat-free.

The 5 fastest and most effective diets to lose 5 kg in a week

The fastest and most effective diets are extreme diets where the list of allowed and forbidden foods is severely limited.All are combined with fractional nutrition and physical activity.Fractional feeding is a meal in which you need to halve the usual portions of food 3 times and eat 5-6 times a day.

There is a need for physical activity to get rid of the hated pounds and not leave unpleasant consequences such as stretched and sagging skin.

Among the extreme diets, the softest protein diet is the hardest buckwheat-kefir diet.

Let's take a closer look at each of them.

Protein diet to lose 5 kg per week

Principles and features of diet

A protein diet should be accompanied by physical activity, as exercise increases and maintains muscle mass, and fat is broken down with minimal protein intake.This diet is ideal for athletes, bodybuilders, obese people who give birth to women.

Losing weight on a protein diet should be combined with physical activity

However, protein weight loss is not suitable for people suffering from digestive system, hypertension and gout.You can follow a protein diet once a year and no more than 2 weeks.

Menu for the week

It should be noted that a protein diet should be followed no more than 14 days a year, you can lose weight once every 6 months and twice a week. The list of allowed foods is very large and varied. These are meat, fish, chicken breast, non-yolk eggs, legumes, pasta, fruits and vegetables.

Protein diet products allowed to lose 5 kg per week

Coffee, tea, water, sweet and sour or sour juices are allowed. Food intake should be divided into 5-6 times.

Sample menu for a week:

  • On days 1 and 3an omelet consisting of two eggs and milk, you can have breakfast with a glass of kefir and drink coffee or tea. For lunch - 100-150 grams. boiled chicken with garnish with your favorite vegetables. For dinner, go with foil-baked fish and garnish with brown rice or vegetables. Don't forget about snacks - you can use unsweetened fruits for lunch, and in the afternoon you can use snacks - yogurt without yogurt.
  • On days 2 and 4It is better to eat something that is satisfying, but not nutritious at the same time. Dried fruit and hazelnut porridge for breakfast can easily cope with this task. You can replace dried fruits with fresh ones. Steamed meat and vegetable salad is suitable for dinner. For dinner, take canned fish with a salad of your favorite vegetables. You can eat yogurt for lunch, and a diet bar for lunch tea.
  • 5 and 6 daysThe ideal breakfast is 2 boiled eggs and wholemeal bread. For dinner, you can cook a vegetable casserole with chicken or minced lean meat for the first, and a cup of kefir for the second. Boiled fish with bean garnish is perfect for dinner. Get a sandwich made of bread and low-fat cheese, yogurt or fruit for lunch and afternoon tea.
  • On the 7th daySuitable for any of the options offered for breakfast or eat low-fat cottage cheese with 2 loaves of bread and tea. Prepare baked or boiled chicken breast with rice and a plate of salad for lunch and dinner. For lunch and afternoon tea during the day, you can choose a handful of nuts, dried fruit, berries or your favorite yogurt without additives.

It is important to remember: a portion of meat or fish at lunch and dinner should not exceed 150 g.

How to get out of the diet

To maintain this weight, you need to drink sugar-free tea and coffee. Low-fat cottage cheese or porridge is perfect for breakfast. Meat and fish are allowed to be cooked in any way, except for frying in oil for lunch and dinner. Gradually, you can introduce the usual dishes of vegetables and cereals.

Do not forget about the second breakfast and afternoon snacks, during this time you can eat a handful of nuts, a yogurt yogurt, 1 fruit, except bananas, or drink 1 tbsp. kefir.

Low carb diet to lose 5 kg in a week

Principles and features of diet

The main principle is to reduce carbohydrate intake.The body needs 120 g of carbohydrates for normal functioning. In a low-carbohydrate diet, their number is reduced to 30-40 grams. This diet is approved by doctors. The duration of the diet is from 1 week to a month.

Menu for the week

A low-carb diet includes lean meat (beef, veal), fish, seafood, milk (kefir, cottage cheese and low-fat cheese), chicken eggs, cereals (buckwheat, brown rice, oatmeal), fruits and vegetables (bell peppers, cucumbers, cabbage, grapefruit, oranges, apples). Of the drinks, green tea will be the most useful.

A low-carbohydrate diet to lose 5 kg per week

Sample menu for a week:

  • Within 1 and 3 daysFor breakfast you should eat an omelet with 2 eggs, milk and fresh apples. For dinner, you can entertain yourself with fish cooked with vegetables in foil. For dinner - a salad of boiled meat and allowed vegetables. You should eat some cottage cheese or some fruit for lunch and afternoon tea.
  • On days 2 and 4Start the morning with 2 slices of low-fat cheese and cottage cheese with baked apples. Prepare chicken casserole with vegetables and salad for dinner. Ideal for eating a serving of chicken or fish soup. For lunch and afternoon tea, you can eat a handful of nuts with yogurt and dried fruit.
  • 5 and 7 daysFor breakfast, it is recommended to eat your favorite porridge with berries, pieces of fruit or nuts. The ideal ready choice is muesli. For dinner you can buy a piece of mushroom soup and a piece of boiled or cooked meat. Vegetable casserole with meat or chicken is allowed for dinner. Don't forget about lunch and afternoon tea while enjoying yogurt or your favorite fruit.
  • 6 daysselect one of the previously offered menus. For a change, you can have a milkshake and baked cottage cheese for breakfast.

Please note: a portion of lunch and dinner, including meat and side dishes, should not exceed 300 grams.

How to get out of the diet

To maintain the result, you need to follow a low-carbohydrate diet once a week, drink 2 liters of water, eat 2-3 hours before bedtime and exercise at least 3 times a day.

Keto diet to lose 5 kg in a week

Principles and features of diet

Losing 5 kg a week with a keto diet, also known as a carbohydrate-free diet, is not a problem. But we are not talking about a complete rejection of them - one day the body may have 20-30 carbohydrates from vegetables and fruits. The duration of the diet is 1 week for the first time, then 2 weeks for the second time, 10 days after a month of rest.

Do not sit on a keto diet for more than 2 weeks, as it can cause health problems.

Detailed menu for the week

Allowed foods include: meat, fish, seafood, eggs, mushrooms, some dairy products, leafy greens, nuts. Vegetables include broccoli, kohlrabi and cabbage, green bell peppers, eggplant, squash, tomatoes, cucumbers, radishes, green beans, celery and leeks.

Sweets, flour dishes, potatoes, cereals and legumes should be avoided. Take meals 3-4 times a day.

Sample menu for a week:

  • 1 and 3 daysYou should start with a salad and 3 boiled eggs. Borscht, boiled chicken and a portion of bread are allowed for dinner. You can use boiled fish or meat for dinner. Apples and cottage cheese are allowed for lunch or afternoon tea.
  • Breakfast 2 and 4 daysStart with toast with cottage cheese and low-fat cheese. Great for soups, fish soufflés and salads. Meat or chicken cutlets with brown rice garnish are allowed for dinner. You can choose from omelet or cottage cheese for lunch and afternoon tea.
  • 5 and 7 daysIt is recommended to start with chicken and bread. You can buy meatballs with salad for dinner. For dinner - chicken broth, fish with your favorite garnish. For lunch and afternoon tea - cottage cheese with baked apples and 2 slices of low-fat cheese.
  • 6th dayStart with rice pudding, cottage cheese and bread. Meatball soup and fish cakes are allowed for dinner. Dinner option is mixed with egg salad. It is better to make a snack with kefir and bread or 2 slices of cheese for lunch and afternoon tea.

Unlike the diets mentioned above, the keto diet requires high-fat cottage cheese. At night you are allowed to drink a protein shake or casein. It is better to drink sugar-free compote, rose infusion, dogwood and rose decoctions for lunch and afternoon tea.

How to get out of the diet

You should gradually abandon the diet to avoid the return of unwanted weight - you should not eat fatty foods and sweets on the first day. Every 2-3 days, you can add previously forbidden foods to your diet, but in small amounts.

It is important to include plenty of vegetables, fruits, low-calorie fermented dairy products and meat in your diet. This tactic will not only save, but also improve the result.

Accident diet. Minus 5 kg per week

Principles and features of diet

The accident diet differs from other diets in the minimum amount of calories consumed per day, with the help of which you can lose 5 kg per week. Therefore, the emergency diet usually lasts 3 or less 7 days.

Reducing the amount of food you eat is the main principle of losing weight in a diet

The advantage of this diet is that you do not need to give up regular meals, but you need to reduce the usual portion.

Detailed menu for the week

To accelerate weight loss and have a positive effectyou need to drink at least 2 liters of water.It will not only reduce the feeling of hunger, but also remove toxins and toxins from the body.

Drinking 2 liters of water every day will accelerate weight loss in the accident diet

The sample menu consists of delicious dishes that are familiar and easy to prepare:

  • Within 1 and 3 daysStart breakfast with cereal and milk. Vegetable or cranberry soup is allowed for lunch and dinner. It is recommended to eat a banana or a bowl of berries for lunch and afternoon tea.
  • 2 and 4 in the morning- A portion of cottage cheese and salad is allowed. For dinner - a plate of cabbage soup and for dinner - vegetable cutlets. You should eat any fruit or berries for lunch and afternoon tea.
  • 5 and 7 for breakfastSuitable for porridge with berries, dried fruits or nuts. A cabbage soup with beef broth is allowed for dinner. For dinner - part of the mushrooms cooked with cabbage. When you can eat a snack with berries or kiwi, do not forget about lunch and afternoon tea.
  • 6th dayyou should start with a portion of your favorite muesli. A bowl of pea soup is suitable for dinner, vegetable cutlets for dinner. Fresh apples or grapefruit are good for dinner.

In addition to breakfast options, you can try 2 slices of cheese bread and yogurt bread.In this case, portions for breakfast, lunch and dinner should not exceed 150 grams.

How to get out of the diet

After a high-calorie diet, you should gradually add 150-200 kcal to your daily diet so that the body does not store fat reserves, and you should keep this diet for 2 weeks. If the weight remains the same after the measurement, you can add the same amount of calories to the diet.

If the weight returns, then it is still necessary to reduce the number of calories by 150-200 units. It is important to limit the amount of sugar, salt and various sauces as they retain fluid in the body after the diet.

Corn diet with kefir to lose 5 kg per week

Principles and features of diet

Losing 7 kg, not 5 kg in a week - these are the results shared in the forums and in the opinions of women who try the buckwheat diet with kefir. Weight loss will be followed by fatigue and constant tiredness. Buckwheat-kefir diet is excessive, and the body must be prepared for it.

A girl who lost weight on a buckwheat diet, with an overweight girl

Bread, sweet, fried and smoked foods should be excluded 10 days before the start of the diet. It is recommended to replace junk food with vegetable soups, lean chicken and fish, unsweetened fruits and cereals. It is also important to try to reduce the portion size.

Weight loss only starts on the 3rd day of the diet, and therefore a 7-day diet is more effective than a 3-day diet.

Detailed menu for the week

The menu in the buckwheat diet is very modest, because you can eat only buckwheat from the allowed products, and drinks - kefir, still and ordinary mineral water, herbal tea and green tea.

If you follow such a diet, there is no feeling of hunger, nausea, vomiting and headaches.. . . However, if these unpleasant symptoms predominate on day 2-3 of the diet, it is better to stop the diet.

Buckwheat porridge with kefir will help you lose 5 kg in a week

Kefir-buckwheat diet can be maintained for 3, 7 and 14 days. In all cases, buckwheat is brewed in the evening. To do this, pour 1–1, 5 tablespoons buckwheat with boiling water in a ratio of 1: 2, cover with a lid, wrap in a warm blanket or scarf and leave overnight. A diet of buckwheat and kefir can be strict and moderate.

Experts note that a 7-day diet is more effective than a 3-day diet, because significant weight loss begins on the 3rd day.

Strict (3 days) and medium diet menu (7 days)Includes porridge and kefir for breakfast, lunch, dinner and only kefir for lunch and afternoon tea. The amount of cereals for breakfast and lunch should not exceed 100 grams, and for lunch - 200 grams. With a mild diet for lunch and afternoon tea, you can eat unsweetened green apples and 150 grams of buckwheat for lunch.

Delicate diet menu (14 days)The same products (buckwheat + kefir) are included, but unsweetened fruits, cottage cheese, dried fruits, buckwheat, chicken and lean beef can be included in the two-week diet. The volume of porridge for lunch and dinner is 150 g, meat - 100-150 g.

The approximate menu for 14 days is not very diverse and looks like this:

  • Breakfast.Fresh fruits and kefir.
  • Lunch.An apple, a handful of dried fruit and kefir.
  • Supper.Porridge and cottage cheese (preferably low-fat).
  • Afternoon snack.Buckwheat bread and kefir.
  • Supper. . . Meat, porridge and salad.

How to get out of the diet

As you enter, you should gradually abandon the diet. The diet should be supplemented with light foods. Grain bread and cottage cheese for breakfast, for lunch - fish with boiled breast or salad and vegetable soup. It is better to season the salad with olive oil. You should have dinner with buckwheat 3-4 hours before bedtime. Gradually, you can include in your diet ordinary fruits and vegetables without starch, a handful of dried fruits.

Contraindications to the use of fast diets

You will have to give up fast diets in the following cases:

  • pregnant or breastfeeding;
  • suffers from diseases such as hypotension, anemia, diabetes mellitus, diseases of the gastrointestinal tract and blood vessels;
  • Under 18 or over 60;
  • recently underwent surgery and is in rehabilitation;
  • have an irregular menstrual cycle or are menopausal;
  • prone to psychological disorders (stress, bulimia, anorexia).

Additional measures

It is quite possible to lose 5 kg per week. But even the most effective diet will not be complete without it:

  • Motivation,because it helps to stay on the diet in critical days. It can be a desire to be healthy, to look beautiful, to fit into the clothes you like;
  • Proper dietthat meals are taken at the same time;
  • The process of losing weight should be supported by physical activity, such as running
  • Practice. . . This can be not only classes in the gym or swimming in the pool, but also morning exercises and any other opportunity to move, for example, an hour of cleaning, walking, climbing stairs instead of the elevator;
  • Good sleep (8 hours)As such, restless sleep and insomnia reduce the concentration of appetite and mood hormones, which leads to a violation of the diet.
Calorie counting of foods consumed for the purpose of productive weight loss

Make sure you count calories, because consuming extra calories leads to extra pounds.

You can use formulas to find out how many calories you need per day:

  • BMR = 655 + [9. 6 x weight (kg)] + [1. 8 x boy (cm)] - [4. 7 x age (years)] (for women) and;
  • BMR = 66 + [13. 7 x weight (kg)] + [5 x height (cm)] - [6. 76 x age (years)] (for men)

Losing 5 kg a week is very real: a little effort, control over nutrition, less physical activity, giving up bad habits and a good night's sleep will be the best helper in the fight for a slim, beautiful figure and excellent well-being.