Stepped diet “Change”: loses up to 7 kg in 7 days

Author: nutritionist Irina Lyubovetskaya

Today we will talk about whether it is possible to lose weight quickly and safely in a short time . Many of you often send me letters or ask me during an appointment: how to lose 7 kg in a week. I will say right away that this is really possible, especially for those whose initial weight is much higher than normal .

Why is it harmful to lose weight quickly?
Why lose weight quickly
Ten tips for those who want to lose weight quickly
Reviews and results
Diet for 7 days menu
Diet "Week" with menu
Diet for a week from Peta Wilson
How to lose weight faster

How to lose 7 kg in a week. Lose weight quickly and correctly

When you go on a low-calorie diet, the first thing you lose is fluid. Therefore, the weight is rapidly melting. If your weight is 10-20% higher than normal , then you won’t be able to lose weight so quickly, and besides, I’ll tell you frankly, it’s very harmful.

Why is it harmful to lose weight quickly?

Why, you ask? Yes because:

during strict diets you do not get all the nutrients;
Calcium is washed out with the liquid, bones become brittle and brittle;
magnesium, potassium, vitamins, and other minerals are also lost;
not only irritability appears, but also the appearance becomes rather pitiful;
the skin loses its elasticity, wrinkles appear, and sagging occurs, which is not so easy to overcome.

I already wrote about sagging skin in this article, so I won’t repeat it. If anyone is interested, you can follow this link: https://chudo-dieta.com/diets/pitaemsya-pravilno/5907-kak-podtyanut-kozhu-posle-pohudeniya

Why lose weight quickly

But there are times when women don’t listen to anyone, they need to lose weight urgently and complete their planned program, for example:

go on vacation to the sea, where others will certainly see you in a swimsuit, and your figure leaves much to be desired;
you have met the man of your dreams, it would seem that everything is going great, but there is a romantic date ahead, on which the secrets of your imperfect body may be revealed;
you need to lose weight before competitions, prepare your body for filming, etc.;
very often the reason is an argument with friends or a boyfriend;
you need to fit into the nice clothes you bought by a certain date in hopes of losing weight.

There can be many reasons, but whatever the reason, I always encourage you to lose weight gradually, carefully, in the end this always gives better results, because the weight will not come back as quickly as if you lose weight rapidly.

For those of you who cannot be stopped, who will still lose weight with all your might, trying to lose weight at all costs, I will give my professional advice to harm the body to a minimum, reduce risks and prevent serious consequences .

Ten tips for those who want to lose weight very quickly

To understand how to lose 7 kg in a week without harming your health, you need to understand what you can and should eat, and what additional measures to take.

Do not use any mono-diets that lack all the necessary and beneficial substances. For example, give up buckwheat, rice, kefir diets and the like, which are based on one type of product.
You will need to reduce portions to 200-250g.
You will have to eat 5-6 times a day with three main meals and two or three snacks. You can buy products with discounts for main courses and snacks in the Pyaterochka chain of stores using a Vyruchai card, which you can register online by following the instructions.
To suppress hunger and avoid dehydration, you will need to drink about 1.5-2 liters of clean water per day.
You will have to give up foods that contain empty calories: sweets, baked goods, confectionery, refined foods, refined cereals, pasta, alcoholic beverages.
You will need to forget the taste of sausage, sausages, smoked meats, marinades, hot spices, pickles, and foods containing fats.
The last meal will need to be shifted to six in the evening or even a little earlier, so that after six the digestive tract can rest.
Additionally, you will have to move a lot, walk, play sports, do fitness, jog or train at home. You can engage in any sport that is pleasant and accessible to you, the main thing is to do it regularly.
At the same time, you will need to do massages, rubdowns, wraps, you can rub in cosmetics that improve the condition of the skin and nourish it. This is done to prevent stretch marks.
There are only low-calorie, but healthy foods for the body.

For example, here is a video that will allow you to work out all muscle groups at home:

Read these tips again and decide for yourself whether you are ready to make such sacrifices, whether you can maintain this diet for quite a long time, because even if you lose the required 7 kg in a week, I advise you not to stop, but to consolidate the result . Maybe you won’t lose any more weight, but you won’t allow the lost kilograms to return.

And here is a very useful video that explains how fat is actually burned, and what you need to know in order to burn fat reserves:

Medical Chronicles

As always, everything is smooth in theory, but in reality it is not always so. That's why I look at the medical aspect everywhere.

Kefir is needed for digestion - that's a fact. But only as a complement to a healthy diet.

Is the kefir diet good for health? In this version - no. This is a stressful diet, incomplete and hungry. And stress speeds up metabolism only in the first days. And then an avalanche-like process begins in the opposite direction. The body is frantically gaining energy to survive hungry times in the future (you never know, you’ll be impatient again).

Some sources, on the contrary, advise to fast thoroughly. Like, this is wonderful, and you don’t need to cook anything, hunger itself will burn off the extra pounds for you. It’s not a royal thing to count calories, choose a varied and healthy menu, and play sports.

What happens next? The muscles deflate and hang, the skin becomes gray and flabby, hair falls out, nails break, teeth crumble. An imbalance of nutrients in food disrupts digestion, hormonal levels, and brain function - hence acne, constipation (or diarrhea), bad mood, loss of strength, poor memory and other delights of “easy” weight loss.

And, as a result, running around to doctors and treating a whole complex of “it is not clear where they came from” and “it is not clear why they have worsened” diseases.

This is not the effect I would like. Oh, that's not it.

Reviews and results

In order not to be unfounded and to show that losing weight in a week is really possible, I will give a few reviews from my clients . I gave them all recommendations for quick weight loss and a sample menu:

Maria, 43 years old, education worker: I needed to lose weight for one important event where I was supposed to be awarded a medal. But I couldn’t fit into the formal dress. The award was in exactly a week, so I turned to a nutritionist to figure out how to lose 7 kg in a week. After a long conversation, I changed my approach to nutrition and began to eat small portions. I ate one egg and a cup of tea in the morning. About two hours later - half an apple, for lunch a chicken wing and a tomato. Around 4 days I drank half a cup of kefir. And dinner is very light - a spoonful of cottage cheese, or two or three balls of mozzarella with a fresh cucumber. In a week I lost 6.5 kg. In addition to nutritional recommendations, I was advised to exercise, and I started walking to and from work at a brisk pace of 5 stops. And at home, instead of a late dinner, exercise for 40-50 minutes. I did both cardio and aerobics, and if I was tired, I did yoga or Pilates. In the end, I fit into the dress, everything went well, but I don’t stop losing weight, so I want to bring my weight back to normal.

Dinara, 35 years old, taxi dispatcher: My friend lost 7 kg in a week, so I decided why I’m worse. I started eating different foods, but little by little. I didn’t particularly count calories, but I tried to eat no more than what fit on one small coffee saucer. And, of course, I didn’t eat fatty foods, cookies, sweets, cakes, I gave up sugar and bread. I made dinner very light, just a carrot or an apple. I started running around my neighborhood in the morning because I had no time to go to the gym. In 7 days I lost 7kg 200g, I was very happy and believed that it was possible. But now I want to eat a little more so that my skin doesn’t sag, so I signed up for a course of special tightening massages.

Lidia Aleksandrovna, 54 years old, financier: I lost 7 kg in 2 weeks, I think I could have lost more, but I didn’t want to lose weight too quickly, because at my age I no longer have such elastic skin that quickly recovers and tightens itself . It was difficult for me only at the beginning, because I was used to eating a lot, I got up from the table with a distended stomach. And then I decided to try to shrink my stomach. I didn’t have a goal to lose weight quickly, but I needed to change something, because shortness of breath appeared, my blood pressure became erratic, it was difficult to walk and I felt very old. And you know, I liked to eat little by little. Lightness all the time, I began to move faster, I just fly into transport, I live on the 4th floor, so I can walk up without shortness of breath. I’m very happy with this nutrition program, I eat two or three tablespoons at a time, but that’s all I want. In the morning I can even eat candy or a piece of pie. I will continue, especially since it helps my health.

Valentina, 29 years old, fashion designer: My profession often requires me to be in shape in order to participate in fashion shows. But after holidays or vacations I often can’t get back to normal, so I have to urgently lose weight. I use a seven-day diet, but I don’t eat anything special, I take everything I have and eat it very little. It turns out to be about 600-700 kcal per day, I know that this is quite little, but I can quickly lose up to 5-7 kg in a week. What I eat: boiled beets, grated carrots, some boiled skinless chicken, apples, oranges. Instead of dinner, I drink kefir or bifido drinks. Every day 1-2 eggs, cucumber or tomato salad. I reduce all portions as much as possible. But I can’t stop eating at all and I think that this is not necessary. I was taught that you need fiber for digestion. Therefore, only protein dishes will stagnate and remain inside for a very long time; you won’t be able to lose weight quickly. And of course, at this time I begin to actively visit the fitness room, I have a subscription, and sometimes spend 2-3 hours there, if twice a week. If more often, then 30-40 minutes is enough.

Here is another video review on how to lose 7 kg in a week:

Diet for 7 days menu

So that you don’t have to think about what is possible and what is not, I have put together a seven-day diet for you that will help you lose 5-7 kg. Of course, provided that you follow all 10 tips that I gave you earlier. Don’t forget, all portions should not weigh more than 200-250g, in the evening you eat only before 6 and do any available sports for at least 40-50 minutes three times a week.

So, the menu for 7 days:

The first day:

Breakfast: boiled egg, tea without sugar;
Second breakfast: two tablespoons of low-fat cottage cheese;
Lunch: 100g boiled chicken, tomato;
Afternoon snack: apple;
Dinner: a glass of kefir.

Second day:

Breakfast: omelet -1 egg with milk, coffee without sugar;
Second breakfast: grated carrots;
Lunch: 100g stewed cabbage with minced chicken, 1 cucumber;
Afternoon snack: 150 ml tomato juice;
Dinner: low-fat cottage cheese 100g and natural yogurt 100g.

Day three:

Breakfast: soft-boiled egg, tea without sugar;
Second breakfast: baked apple;
Lunch: 100g baked fish, 100g cabbage salad;
Afternoon snack: 150 ml apple juice;
Dinner: stewed chicken wing, fresh cucumber and herb salad.

Day four:

Breakfast: soft-boiled egg, tea without sugar;
Second breakfast: baked apple;
Lunch: 100g baked fish, 100g cabbage salad;
Afternoon snack: 150 ml apple juice;
Dinner: stewed chicken wing, fresh cucumber and herb salad.

Day five:

Breakfast: pour two tablespoons of oatmeal with hot milk, coffee without sugar;
Second breakfast: orange;
Lunch: 150g of stewed vegetables, except potatoes, one cucumber;
Afternoon snack: 150 ml kefir;
Dinner: cottage cheese casserole: 100g cottage cheese, 1 raw egg, one chopped peach or apple, mix everything, bake.

Day six:

Breakfast: two tablespoons of boiled buckwheat, coffee without sugar;
Second breakfast: grated apple;
Lunch: 150g stewed chicken, tomato;
Afternoon snack: 150 ml tomato juice;
Dinner: grilled fish with vegetables 200g.

Day seven:

Breakfast: boiled egg, tea without sugar;
Second breakfast: grated carrots;
Lunch: 150g stewed veal, cabbage salad 100g;
Afternoon snack: 150 ml of natural drinking yoghurt;
Dinner: 200g of stewed vegetables except potatoes with pieces of minced veal.

Leovit products “Lose weight in a week”

Soups:

puree soup (tomato, chicken), Siberian borscht with meat, miso soup and pumpkin soup with almonds.

Porridge:

oatmeal (various bags in the package), oatmeal: with the addition of apple, cinnamon and cream, blueberries and cream, tropical fruits, peaches and cream, apricot, strawberries and cream. Flax porridge, slim muesli.

Beverages:

fat-burning coffee (green, black, cappuccino), tea (green, black, weight loss), cocktail (vanilla, chocolate), Russian drinks - jelly, compote.

Dessert:

muesli bars (fennel and green tea, blueberry and lutein, apple and flaxseed), fruit-based bars, chocolate bar, two chocolates.

Remember!

If you want to lose more weight, combine the Leovit “Lose Weight in a Week” program with exercise.

Composition of the chest photo

Diet "Week"

Another very popular way to lose weight is the “Week” diet, which lasts exactly 7 days . First, I will write you her menu, and then I will give you my tips and recommendations for each day.

Week diet menu

The first day:

Only drinks, for example, tea, coffee without sugar, fermented milk products, broths without salt and fat, vegetable and herbal decoctions, freshly squeezed juices, etc.

Advice: the drinking rate should not exceed 1 liter, except for clean water. If you drink excessively, you can easily gain a lot of unnecessary calories. You cannot drink sweet carbonated drinks, compotes with sugar, or store-bought juices. Even freshly squeezed juices have a high glycemic index, so you may gain even more weight than with a regular diet. (Here read about the glycemic index of foods https://chudo-dieta.com/diets/pitaemsya-pravilno/5746-glikemicheskiy-indeks-produktov-polnaya-tablica)

Second day:

Only raw vegetables, for example, carrots, beets, cucumbers, tomatoes, cabbage, broccoli, zucchini, radishes, pumpkin. You can grate them and make salads, but you can only season them with lemon juice.

Tip: After making the salad, wait until the vegetables release their juice. Drink additional water, tea without sugar, and herbal infusions.

Day three:

You will again find drinks of all kinds, but non-calorie ones, and those that do not contain excess sugar or fat.

Tip: to make it easier to survive drinking days, make smoothies from vegetables and fruits, puree them in a blender and add mineral water.

Day four:

Fruit day, allowing you to eat any fruit.

Advice: do not eat more than 1-1.5 kg per day, because many fruits are so sweet that you can exceed the daily calorie intake of even a person who is not losing weight. Avoid bananas, grapes and figs, which contain too much sugar.

Day five:

A protein day will be the most satisfying. You can eat boiled meat, eggs, cottage cheese, fish, mushrooms.

Advice: I recommend eating no more than 350g of meat products, about 150g of cottage cheese with a fat content of up to 2%, 1-2 eggs. Also, be sure to include at least two or three cucumbers or tomatoes in your menu so as not to cause constipation.

Day six:

And again drinks, we drink kefir, fermented milk products containing bifidobacteria, vegetable and fruit juices. You can cook the broth, but remove all the fat and add light salt.

Day seven:

This day will prepare you to return to normal eating. But all portions are very small and extremely dietary.

Breakfast: omelet, tea;
Second breakfast: low-fat yogurt;
Lunch: chicken soup;
Afternoon snack: 1 any fruit;
Dinner: vegetable salad, maybe “Greek” with pieces of unsalted cheese or Mozzarella cheese.

The “Week” diet, according to reviews, gives good results. You can lose 5-7 kg, because small portions make it possible to:

contract stomach;
empty the entire digestive tract;
dry the body;
remove excess fluid and toxins.

I think another undoubted advantage is that after such a diet you will already be able to control your appetite. The body gets used to eating much less, and you will be satisfied with even a small amount of food that is not too high in calories.

Diet for a week from Peta Wilson

Famous actress Peta Wilson uses her version of the diet for a week . Certain products are used every day:

Baked potatoes 4-5 pieces, 1.5 liters of kefir;
200-250g boiled chicken, 1l kefir;
200-250g stewed beef, 1l kefir;
200-250g baked fish, 1 liter of kefir;
400g fruits, 400g vegetables, 0.5l kefir;
3-4 boiled eggs, 1.5 liters of kefir;
Kefir alternates with mineral water.

I would not recommend such a diet, because in essence it turns out to be a set of protein and dairy dishes. There are almost no vegetables and fruits (except on the fifth day), there are no dishes containing fiber . This means that the metabolism will certainly slow down, and the weight will disappear quickly at first, and then stop there.

Option 3

The peculiarity of the diet is that a liter of mineral water is added to the daily list of products.

Menu:

Monday: 0.3 kg of dried fruits, kefir.
Tuesday: 10 potatoes, kefir.
Wednesday: 10 apples, kefir.
Thursday: 1 kg of fillet (boiled), kefir.
Friday: 1 kg of cottage cheese (low-fat), kefir.
Saturday: 1 liter of sour cream, kefir.
Sunday: kefir and water.

It doesn't matter at all which menu you prefer. In any case, you will face serious dietary restrictions. The diet will appeal to those people who love fermented milk products.

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Interesting: How did Maxim Fadeev manage to lose weight?

How to lose weight faster

A way to quickly lose weight can be found if you become an adherent of proper nutrition. Then you won’t have to rush and urgently lose weight for a holiday, birthday, or new year. You will always be in shape, regardless of the time of year and circumstances. You can lose 7 kg in two weeks, you can lose 10 kg in a month , but it is more correct and reliable to lose no more than 1 kg per week or even less. This way you will not lose your health, maintain the elasticity of your skin and muscles, and you will be able to get used to eating little by little.

Advantages and disadvantages

Like any low-calorie diet, Bob Farber's method has a quick effect, and allows you not only to lose weight, but also to cleanse the intestines and blood of waste and toxins. During the diet, the deposition of cholesterol on the walls of blood vessels will decrease or stop. The downsides are the monotony of the diet and the need to go without sugar and salt for two weeks, which will certainly affect your psychological mood and overall well-being. It is possible that you should stock up on sedatives and vitamins, especially during your first experience with yourself. In addition, you need to understand that the “Hollywood” is not able to fundamentally cure you of obesity - it will only temporarily relieve you of a few extra pounds. During Bob Farber's exhibition shows, participants were allowed one "cheat day" per week - on Sunday, at lunch or dinner, they were allowed to eat whatever they wanted, within reason, of course. Such a belly celebration, of course, did not negate all the successes of the week, but it was a methodological deviation. If you want a pure experiment and a quick visible effect, you need to stick to a strict diet from start to finish, scrupulously counting calories at every meal.

If you strictly follow the rules, in a week you will lose 2-4 kg, and in two weeks - from 7 to 10 (it all depends on the initial weight and your constitution). The forced monotony of nutrition will require a fair amount of courage from you, but then you will be able to say to yourself: I am a Hollywood star.