Losing 5 kg in a week at home in a way that is safe for your health is quite possible.Achieving such results is possible for everyone.
But it should be understood that the lost body weight will not be accounted for only by 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 and 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.
Despite the fact that the human body usually does not contain much 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 glycogen itself.
In addition, lowering insulin levels allows the kidneys to rid the body of excess sodium, which also leaves along with water.
Thus, 5 kg of excess weight lost in a few days will be the sum of broken down fat deposits and excreted excess fluid.
Everything is clear.The only question is how to achieve this.And this is not as difficult as it seems.
So let's begin.We lose weight correctly at home by 5 kg per week.
9 steps to lose weight in a week
Complete rejection of any sugars and easily digestible carbohydrates
This is the first and main rule of rapid healthy weight loss.
It has been scientifically proven that the most effective diets that guarantee long-term weight loss involve minimal consumption of carbohydrate foods.This is why a low-carb, sugar-free diet is where you should start when transitioning to proper nutrition for sustainable weight loss.
And the same statement is true for quick short-term weight loss.
By eliminating carbohydrates from the diet and the subsequent decrease in insulin levels, those losing weight see the results of their efforts the very next day.
Long-term abstinence from sweets is a big problem for many people.But you are not now setting the task of normalizing your weight once and for all.You just need to lose weight quickly for the New Year, wedding, vacation, party, etc.
And you only have a week.So it’s okay - every person can avoid consuming sugar and other quickly digestible carbohydrates for 7 days without any noticeable suffering.
You should refuse:
- any sugars;
- cereals containing gluten - wheat, rye, barley, and all products prepared from them - bread, pasta, as well as white rice;
- potatoes and other foods high in starch.
Don't forget that all drinks you drink should not contain sugar.This applies to all those cups of coffee and glasses of tea that you drink throughout the day.
Any industrially produced products are also prohibited, even those that we do not associate with sweet foods.You should give up everything - cutlets, ketchups, sausages, etc.
The fact is that the food industry is excellent at masking sugars in its products.And she uses them in huge quantities to prepare any dishes, even pickles.
Replacing carbohydrates with proteins
A holy place is never empty.And if you have removed carbohydrates from your diet, you must replace them with something.And this something will be protein products.
Along with cutting out sugars, increasing your 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 yourself the goal of losing weight in just one week, you must eat right and provide your body with all the nutritional compounds it needs.Moreover, they help you lose weight.
Proteins have several properties that make them an essential food for weight loss.For example, they accelerate the breakdown of fats and are extremely satiating.
Eating Whole Foods
During the week 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 used as whole foods, as many fearfully think.Not at all.
As stated above, it is necessary to saturate your diet with protein components.And as whole foods, you should eat eggs, chicken or turkey breast, lean boiled beef, etc.
But you should stop using a variety of sauces and gravies.And not only from industrially produced ketchups and mayonnaises.But also from what is prepared at home.
Excluding foods that you are intolerant to from your diet
It has already been said above that cereals with gluten should be on the menu.If only simply because these are easily digestible carbohydrates.And it doesn’t matter if you have gluten hypersensitivity or not.During the week chosen for weight loss, you cannot eat them.
However, other than gluten, you should not consume anything that you suspect you are intolerant to for 7 days.For example, if you notice that you are hypersensitive to dairy products, they should be excluded from your diet.
The same goes for any other food that you personally find difficult to digest.
Avoiding snacking
Healthy snacks are indicated for proper nutrition to help you lose weight.But if you need to lose 5 kg in just one week, you will have to completely give up cutting during the day.You can’t interrupt your appetite even with healthy foods.
Proper physical activity
If you set yourself a goal to lose weight in one week, you will have to sweat.In the most literal sense of the word.You just need to sweat correctly, 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 go on a walking tour.
Intermittent fasting
To quickly lose extra pounds, you need to burn all the glycogen.This will allow the body to switch its metabolism from using carbohydrates to burning fat.And, in addition, it will remove excess water, which will make it possible to quickly reduce body volume.
You can achieve your goal using cascade fasting.
There are several practices for intermittent fasting.But since you are only losing weight within 7 days, the simplest and most effective option is for you, namely fasting for 16 hours from 7 pm to 11 am the next day.This will give 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 quickly losing weight by 5 kg in 7 days - eat only twice a day.
This will make it possible to significantly reduce the number of calories consumed.The most reasonable thing is to have breakfast no earlier than 11 o’clock in the morning, and then have dinner at 6-7 o’clock in the evening.
However, some people act differently.They eat very heavily, but only once a day - for lunch.This scheme is effective, but complex.Both mentally and physically.
Maintaining proper water regime
Paradoxically, the less a person drinks, the more water is retained in his 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 about 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.
Sample 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 a green salad. |
| Day three | Day four |
| Breakfast: Two-egg omelet, tea and coffee without sugar. Lunch-Dinner: Chopped beef steak with a salad of sweet peppers, cucumbers, tomatoes;nuts. |
Breakfast: Tea (coffee) without sugar with cottage cheese of normal fat content (without any sweeteners). Lunch: Light fish soup and a piece of boiled or baked fish with 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 a 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 a green salad. |
Basic rules of the seven-day diet
- Meat, chicken breasts, and fish don’t just have to be boiled or baked.You can cook it in a frying pan so it’s 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 shouldn’t do is go heavy on beets and carrots, as they contain quite a lot of 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 you should give up fruits during the week, as they contain a lot of fructose, which makes you gain weight just as much as regular sugar.The most stringent ban exists on fruit juices.Including those prepared independently.Since these drinks contain a lot of fructose and no fiber at all, which is present in whole fruits.
- To prepare salads, you can use only those dressings that are indicated for weight loss.No mayonnaise.
- You can cook food only with oils that are approved for frying.This is coconut oil, lard, fresh beef fat.But it is best to take ghee.
- You should add more spices to your dishes, especially those that are indicated 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 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 per day?
You can eat a lot of allowed foods.Within reasonable limits, of course.
You should eat enough so that you have enough energy to survive until your 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 one 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 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’s still better not to do this.
How sustainable will this weight loss be?
It's up to you.
If you want to maintain its results and switch to a lighter, but nevertheless very effective, proper diet for weight loss, then your achievements will stay with you for a long time.
If, having lost 5 kg in a week for some significant event for you, you return to your previous diet, then all the excess weight you lost will return.