Here's how to lose 5 kg in a week. Effective diets with a menu for every day of the week, counting calories

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

How much can you lose weight in a week

When moving to a healthy lifestyle and eating right, a person immediately loses 2-3 kg in the first week, as excess moisture is withdrawn from the body and colon cleansing is regulated. Then a slow weight loss of 500 grams to 2 kg per week (depending on weight and age) begins.

Before and after losing 5 kg per week

Several factors affect the amount of pounds lost:

  • The weight.If your weight is less than 65 kg, it will be more difficult to shed the excess because most of the kg lost is water and a woman who weighs less than 65 kg will not have enough fluids to lose 5 kg in a week.
  • Physical exercise.With exercise you can lose 5 kg in a week much faster than without. It is important to choose the best option that fits into the daily routine of the day and is fun, such as walking 1-2 hours a day.
  • Correct daily routineThis includes time for work, meals, and sound sleep.

Here's how to quickly lose 5 kg in a week

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

  • adhere to the chosen strict diet;
  • Waste flour products, sugary beverages, fatty foods, semi-finished products;
  • reduce the amount of salt or refuse it for 3-14 days;
  • introduce natural products into the diet with minimal heat treatment;
  • drink 1. 5-2 liters of water daily 30 minutes before meals;
  • For rapid weight loss in a week, you need to drink water 30 minutes before meals.
  • work out;
  • go for a massage or do a wrap at home 2 times a week;
  • quit smoking and alcohol;
  • Normalize the daily routine and keep an eye on it.

What to eat to lose weight quickly. grocery list

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

  • Fruits and vegetables.Not only are they delicious, but they also contain a unique set of vitamins. But in terms of quantity, vegetables should surpass fruits due to the lack of sucrose.
  • Fruits and vegetables - necessary products for losing weight in a week
  • porridge. . . It can be oatmeal, rice or buckwheat, the main principle is that it should be cooked in water and without oil. So that the porridge taste doesn't get boring, you can add pieces of fruit, nuts, dried fruits or a spoonful of honey.
  • A variety of cereals in the diet for weight loss by 5 kg per week
  • A fish.Prevents the risk of cardiovascular disease thanks to omega-3 acids.
  • Meat and fish on the menu for healthy weight loss in a week
  • Meat or chicken.The main selection criterion is that it shouldn't be greasy.

Top 5 Fast And Effective Diets To Lose Weight By 5 Lbs In A Week

The fastest and most effective diets are extreme diets, where the list of allowed and prohibited foods is strictly limited.All of them are united through fractional nutrition and physical activity.Fractional nutrition is a meal in which the usual food portions should be halved three times and eaten 5-6 times a day.

Physical activity is necessary so that the hated kilograms disappear and do not leave unpleasant consequences such as tight and sagging skin.

Of the extreme diets, the protein diet is the gentlest and the buckwheat kefir diet is the strictest.

Let's consider each of them in detail.

Protein diet for weight loss by 5 kg per week

Principles and characteristics of the diet

A protein diet should be accompanied by physical activity as exercise increases and maintains muscle mass and fat is broken down with a minimum of protein consumption.This diet is great for athletes, bodybuilders, and overweight people who gave birth to women.

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

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

Menu for the week

It should be noted that a protein diet should not be adhered to for more than 14 days a year. You can lose weight both once and twice a week every 6 months. The list of permitted foods is very large and varied. These are meat, fish, chicken breasts, eggs without yolks, legumes, pasta, fruits and vegetables.

Allowed protein diet products for weight loss by 5 kg per week

Coffee, tea, water, sweet and sour or sour juices can be drunk. Food intake should be divided by 5-6 times.

Sample menu for a week:

  • On days 1 and 3You can have breakfast with an omelette made of two eggs and milk, a glass of kefir, and drink coffee or tea. For lunch - 100-150 gr. Of boiled chicken with a side dish of your favorite vegetables. Fish baked in foil and a side dish such as brown rice or vegetables are ideal for dinner. Don't forget the snacks - for lunch you can enjoy unsweetened fruit, and for an afternoon snack - yogurt without additives.
  • On days 2 and 4it is better to eat something satisfying, but at the same time not nutritious. For breakfast, porridge with dried fruits and nuts can easily cope with this task. You can replace dried fruits with fresh ones. Steamed meat and vegetable salads are ideal for lunch. Have canned fish for dinner with a salad of your favorite vegetables. You can have yogurt for lunch and a diet bar for afternoon tea.
  • 5 and 6 daysThe ideal breakfast consists of 2 boiled eggs and a wholemeal bread. For lunch, you can cook a vegetable stew with chicken or minced lean meat for the first and a bowl of kefir for the second. Cooked fish with a side dish of beans is perfect for dinner. Have a bread and low-fat cheese, yogurt, or fruit sandwich for lunch and afternoon tea.
  • On the 7th dayFor breakfast, all the options suggested are suitable or you can eat low-fat cottage cheese with 2 pieces of bread and tea. For lunch and dinner, prepare a baked or boiled chicken breast with rice and a salad platter. During the day, you can have a handful of nuts, dried fruits, fruit or your favorite yogurt without additives for lunch and afternoon tea.

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

How do I get off the diet

To maintain this weight, you need to drink tea and coffee without sugar. Low-fat cottage cheese or porridge are ideal for breakfast. For lunch and dinner, meat and fish can be prepared in any way, except for frying in oil. Little by little you can introduce the usual side dishes of vegetables and cereals.

Do not forget the second breakfast and afternoon snacks, where you can drink a handful of nuts, a serving of natural yogurt, 1 fruit except bananas or 1 tbsp. Kefir.

Low-carb diet for weight loss by 5 kg in a week

Principles and characteristics of the diet

The basic principle is to reduce carbohydrate intake.For the normal function of the body it needs 120 g of carbohydrates. With 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

During a low-carb diet, you need to eat lean meat (beef, veal), fish, seafood, milk (kefir, cottage cheese, and low-fat cheese), chicken eggs, cereals (buckwheat, brown rice, oatmeal), fruits and vegetables (peppers, cucumber, cabbage, Grapefruits, oranges, apples). Of the drinks, green tea is the most useful.

The diet of a low-carb diet for weight loss by 5 kg per week

Sample menu for a week:

  • For 1 and 3 daysFor breakfast, you should eat an omelette made from 2 eggs with milk and a fresh apple. For lunch, treat yourself to fish with vegetables baked in foil. For dinner - boiled meat and salad from allowed vegetables. For lunch and afternoon tea, you should have a cottage cheese or a fruit.
  • On days 2 and 4Start the morning with 2 slices of skimmed cheese and cottage cheese with a baked apple. For lunch, prepare chicken stew with vegetables and salad. A serving of chicken or fish soup is great for dinner. For lunch and afternoon tea, you can have yogurt and a handful of nuts with dried fruit.
  • 5 and 7 daysFor breakfast, it is advisable to eat your favorite porridge with berries, pieces of fruit or nuts. The ideal ready-made variant is muesli. For lunch, you can afford a serving of mushroom soup and a piece of boiled or baked meat. A vegetable stew with meat or chicken is allowed for dinner. Don't forget lunch and afternoon tea when you can enjoy yogurt or your favorite fruit.
  • 6 daysSelect one of the previously suggested menus. For a change there is a milkshake and baked quark for breakfast.

Remember: a serving of lunch and dinner, together with meat and side dishes, should not exceed 300 g.

How do I get off the diet

To get the achieved 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 three times a day.

Keto diet for weight loss by 5 kg in a week

Principles and characteristics of the diet

Losing 5kg in a week is no problem with a keto diet, also known as the carbohydrate-free diet. But we're not talking about absolute denial - a day can be 20-30 units of carbohydrates that the body gets from vegetables and fruits. The duration of the diet is 1 week for the first time, then 10 days after a month of rest and 2 weeks for the second time.

You shouldn't sit on a keto diet for more than 2 weeks as health problems can arise.

Detailed menu for the week

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

Sweets, pastries, potatoes, cereals and legumes must be avoided. Eat food 3-4 times a day.

Sample menu for a week:

  • 1 and 3 daysYou should start with lettuce and 3 boiled eggs. A serving of borscht, boiled chicken and bread is allowed for lunch. For dinner you can enjoy boiled fish or meat. Applesauce and cottage cheese are allowed for lunch or afternoon tea.
  • Breakfast 2 and 4 daysStart with cottage cheese and toast with low fat cheese. Soup, fish soufflé and salad are great for lunch. Meat or chicken chops with a side of brown rice are allowed for dinner. For lunch and afternoon tea, you can choose between omelette or cottage cheese.
  • 5 and 7 daysIt is advisable to start with chicken and bread. For lunch, you can buy meatballs with a salad. For dinner - chicken broth, fish with your favorite side dish. For lunch and afternoon tea - cottage cheese with baked apple and 2 slices of low-fat cheese.
  • 6th dayStart with rice pudding, cottage cheese, and bread. Meatball soup and fish cakes are allowed for lunch. For dinner there is scrambled eggs with a salad. For lunch and afternoon tea, it is better to have a snack with kefir and bread or 2 slices of cheese.

Unlike the diets mentioned above, the keto diet requires high-fat cottage cheese. A protein shake or casein can be drunk at night. For lunch and afternoon tea, it is better to drink unsweetened compote, rose hip infusion, dogwood and rose hip decoctions.

How do I get off the diet

To avoid the return of unwanted pounds, abandon the diet gradually - you should not eat fatty foods and confectionery on the first day. Every 2-3 days, you can add foods that were previously prohibited to the diet, but in small amounts.

It is important to include a large amount of vegetables, fruits, low-calorie fermented dairy products, and dietary meats in the diet. This tactic not only saves, but also improves the result.

Crash diet. Less than 5 kg per week

Principles and characteristics of the diet

The crash diet differs from other diets in the minimum amount of calories consumed per day. It is not surprising that with their help you can lose 5 kg per week. Therefore, the crash diet usually lasts 3 and less often 7 days.

Reducing the amount of food consumed is the main principle in losing weight on a crash diet

The advantage of this diet is that you do not have to give up the usual foods, just reduce the usual portion.

Detailed menu for the week

To accelerate weight loss and maintain a beneficial effect,You need to drink at least 2 liters of water.Not only will it reduce the feeling of hunger, but it will also cleanse the body and remove toxins and toxins from it.

Drinking 2 liters of water a day will help speed weight loss on a crash diet

A sample menu consists of well-known and easy-to-prepare, tasty dishes:

  • For 1 and 3 daysStart the morning with cereal and milk. A serving of vegetable or sorrel soup is allowed for lunch and dinner. For lunch and afternoon tea, it is advisable to have a banana or a bowl of berries.
  • Tomorrow 2 and 4 days- A portion of cottage cheese and salad is allowed. For lunch - a plate of cabbage soup, and for dinner - vegetable cutlets. For lunch and afternoon tea, you should eat any fruit or berry.
  • For breakfast 5 and 7Porridge with berries, dried fruits or nuts is suitable. A serving of cabbage soup with beef broth is allowed for lunch. For dinner - a serving of stewed mushrooms with cabbage. Don't forget lunch and afternoon tea when you can enjoy a berry or kiwi snack.
  • 6th dayYou should start with a serving of your favorite granola. A bowl of pea soup is ideal for lunch and vegetable cutlets for dinner. A fresh apple or grapefruit is good for lunch.

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

How do I get off the diet

To prevent the body from storing fat reserves after an extremely low-calorie diet, you should gradually add 150-200 kcal to the daily post-diet diet and maintain this diet for 2 weeks. If the weight remains the same after the measurement, you can supplement the diet with the same number of calories.

When the weight has returned, it is necessary to reduce the number of kcal again by 150-200 units. After dieting, it is important to limit the amount of sugar, salt, and various sauces as they keep fluids in the body.

Diet on buckwheat with kefir for weight loss by 5 kg per week

Principles and characteristics of the diet

Losing weight not by 5, but by 7 kg in a week - these are the results shared on the forums and reviews of women who tried a buckwheat diet with kefir. When losing weight, an improvement in the condition of the skin and hair has also been noted. The buckwheat kefir diet is extreme and the body should be prepared for it in advance.

A girl who lost weight while on a buckwheat diet with a girl who is overweight

10 days before the start of the diet, you need to exclude baked goods, sweet, fried and smoked foods. It is advisable to replace junk food with vegetable soups, lean chicken and fish, unsweetened fruits and grains. It is also important that you try to reduce your portion sizes.

Weight loss does not begin until the 3rd day of the diet, so a 7-day diet is more effective than a 3-day diet.

Detailed menu for the week

The menu in the buckwheat diet is rather modest, since of the allowed products you can only consume buckwheat and drinks - kefir, non-carbonated and ordinary mineral water, herbal tea and green tea.

With such a diet there is no feeling of hunger, nausea, vomiting and headache.. . . However, if these unpleasant symptoms predominate on the 2-3 days of adhering to the diet, it is better to stop the diet.

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

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

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

Strict (3 days) and moderate diets (7 days) menuinclude porridge and kefir for breakfast, lunch, and dinner, and only kefir for lunch and afternoon tea. The amount of grain for breakfast and lunch should not exceed 100 grams and for lunch 200 grams. With a moderate diet for lunch and afternoon tea, you can have an unsweetened green apple and 150 grams of buckwheat for dinner.

Gentle diet menu (14 days)contains the same products (buckwheat + kefir), but unsweetened fruits, cottage cheese, dried fruits, buckwheat bread, 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 varied and looks like this:

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

How do I get off the diet

You should also gradually exit the diet as you did when you first started. It is necessary to complete the diet with light foods. Muesli bread and cottage cheese are ideal for breakfast, boiled breasts or fish with salad and vegetable soup for lunch. It is better to season the salad with olive oil. 3-4 hours before bedtime you should have dinner with buckwheat. Little by little, you can start adding to the diet the usual non-starch fruits and vegetables, a handful of dried fruits.

Contraindications to the use of fast diets

You must avoid fast diets if you:

  • are pregnant or breastfeeding;
  • suffer from diseases such as hypotension, anemia, diabetes mellitus, diseases of the gastrointestinal tract and blood vessels;
  • under 18 or over 60;
  • recently had an operation and is in the rehabilitation phase;
  • have an irregular menstrual cycle or are going through menopause;
  • prone to mental disorders (stress, bulimia, anorexia).

Additional promotions

A weight loss of 5 kg in a week is quite possible. But even the most effective diet is not complete if it is not accompanied by:

  • Motivation,because it helps not to break off the diet on critical days. It can be a desire to be healthy, to look good, to fit into a dress that you like;
  • Right nutritionwhere meals are taken at the same time;
  • The process of losing weight must be supported by physical activity, for example - jogging
  • a practice. . . These can not only be classes in the gym or swimming in the pool, but also morning exercises and any other means of exercise, for example cleaning for an hour, walking, climbing stairs instead of a lift;
  • Good sleep (8 hours), as restless sleep and lack of sleep reduce the concentration of appetite and mood hormones, which leads to a disruption of the diet.
Calorie counting of the food consumed for the purpose of productive weight loss

Be sure to count calories as consuming extra calories will result in extra pounds.

To find out how many calories you need per day, you can use the formulas:

  • BMR = 655 + [9, 6 x weight (kg)] + [1, 8 x height (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 in a week is quite realistic: a little exertion, control over diet, little physical activity, rejection of bad habits and good sleep will be the best helpers in the fight for a slim, beautiful figure and excellent well-being.