Obesity is the downside of scientific progress. Affordable food and a sedentary life lead to excess weight gain.
The ideal way to stay slim is through exercise and a balanced diet. If you urgently need to lose weight for an important event or vacation, you can use short-term dietary restrictions. It’s possible to achieve minus 5 kg in a week.
Do not abuse low-calorie and mono-programs, use express weight loss methods in extreme cases. Lack of nutrition leads to eating disorders and subsequent weight gain.
Basic principles of all short-term diets
All diets based on rapid weight loss in a short time are based on the following identical principles:
- One of the main requirements is maintaining the correct drinking regime. You need to drink about 2 liters of plain water per day.
- The meal plan is fractional. Portions should be small in size, but the number of meals should be at least 5 per day.
- Proper preparation for and exit from a diet.
Additional Information! In addition to following the rules of nutrition, it is necessary to exercise, organize body wraps and massage sessions.
An integrated approach will help you quickly achieve the desired result, tighten your body and tidy up your skin.
You don't have to give up meat
The “5 kg per week” diet has different options. And if you are an active opponent of vegetarianism, there is one suitable for you too. The main thing here is the approach and adherence to certain rules:
- vegetables must be on the table, and at least a third of a kilo per day;
- You can only drink tea (green) and still mineral water;
- meat is prepared only by steaming or boiling, and the leanest piece is selected, and no more than four hundred grams are allowed to be eaten per day;
- salads are dressed with lemon juice, even vegetable oil is removed from the list;
- It is necessary to maintain equal intervals between meals.
Instead of meat, you can take fish. It is acceptable to eat one egg per day. Everything else - cereals, pasta, sauces, cheeses, sausages, etc. - is prohibited.
Preparation
The 5 kg per week diet is one of the most effective nutrition plans. But to get the desired effect, you need to properly prepare for it. If you wake up one morning and decide to follow a strict diet, this will be very stressful for the body, which is why the likelihood of a breakdown in a few days will be maximum, as well as the appearance of negative health consequences.
Proper preparation includes:
- Assessing your health status. You cannot start a diet that involves a radical change in nutrition if you are feeling unwell or have viral or infectious diseases.
- Gradual relief of nutrition. A few days before the start of the weight loss process, it is necessary to exclude harmful, prohibited foods. It is recommended to eat lean meat and fish, vegetables and fruits. Over time, food intake also changes.
- In 3-4 days, the body needs to be prepared to comply with the drinking regime. It is especially important to do this for those people who are not used to drinking a lot of water per day.
Don't forget about the emotional side of preparation. A diet for 7 days minus 5 kg is quite strict, and therefore you need to be in a positive mood and believe in your strength.
Recommendations from experts
Losing 5 kg in a week at home is not as easy as it might seem at first glance. To do this, you need not only to eat according to all the principles of the diet, but also to have the appropriate psychological attitude that will not allow you to fall into temptation. There are some tips that allow you to carry out a correct and effective diet and achieve the desired result in losing weight.
For recommendations from a nutritionist on creating a diet menu, watch the video:
How to get out of the diet?
A low-calorie diet for a week implies not only compliance with all nutritional rules, but also implies the correct exit from it in order to achieve the desired results and maintain the effect. It is necessary to exit the diet gradually and correctly, without creating additional stress for the body in which it is located due to limited nutrition. There are basic exit rules that you should follow:
- The day after the diet, you need to gradually increase the caloric content of your diet.
- Every day he adds one product to the menu that will only maintain shape without causing weight gain.
- The drinking regime only needs to be increased, reaching 2.5 liters per day.
- It is necessary to switch to prohibited foods, including sweets, no earlier than 2-3 weeks after finishing the diet.
These rules for leaving the diet will allow you to maintain weight after losing 5 kg, feel confident, light and beautiful.
What to do to maintain the result?
Having followed a light diet to lose weight by 5 kg in a week, you need to try to maintain your results as much as possible without succumbing to the re-accumulation of excess body weight. To do this, it is important to devote time to physical activity, playing sports at least 3 times a week. Activity can be taken even from everyday life, for example, replacing riding a bus or car with walking, and taking the elevator with walking up the stairs.
Keeping fit is very difficult, especially after rapid weight loss. That is why, in order not to once again expose the body to stressful situations, or to follow rapid, limited diets, you need to learn to listen to your body and ensure that you are fully active. She will not allow excess weight to accumulate, worsening her mood, well-being, and health.
Low-calorie diet minus 5 kg per week at home
A low-calorie diet minus 5 kg per week is quite monotonous. Its main requirement is the consumption of boiled vegetables and lean, properly cooked meat.
Attention! It is necessary to carefully monitor the amount of fat in the diet; no more than 3-4 g of it can be present per day.
Prohibited products:
- bakery and flour products made from puff pastry or butter dough;
- cereals;
- duck and goose meat, pork, lamb;
- marinades and pickles;
- fruits and berries high in sugar;
- confectionery.
It is allowed to eat bread made from wholemeal flour. Allowable amount of meat - no more than 150 g. Lenten soups - up to 250 ml per day. Fish (sea, low-fat) ranges from 150 to 200 g. Eating low-fat fermented milk products is allowed.
Menu for every day
A diet minus 5 kg per week can be built on a sample menu:
Monday:
- breakfast – tea with honey;
- second breakfast – cottage cheese 100 g or lean meat 75 g;
- lunch – baked potato, cabbage salad with apple;
- dinner – 120 g of boiled chicken.
Tuesday:
- breakfast – tea with honey;
- second breakfast – 40 g of unsalted cheese;
- lunch – 1 hard-boiled egg, cabbage salad;
- dinner – boiled beef 120 g, fresh vegetable salad.
Wednesday:
- breakfast – no changes;
- second breakfast – cottage cheese 80 g with several bread rolls;
- lunch – boiled cod 200 g, cabbage salad;
- dinner - vinaigrette without adding potatoes.
Thursday is a fasting day, during which you can eat 1000 g of low-fat cottage cheese per day and drink mineral water. On Friday, 2000 g of apples and water are allowed.
The menu for Saturday and Sunday repeats the first 2 days of the diet.
Important! If you really want to eat between meals, 1 pear is allowed as a snack.
Advantages and disadvantages
Short-term weight loss is unnatural for the body, so the damage from such diets is obvious. But this method of combating fat deposits is necessary in critical situations. Each type of nutrition brings the following benefits to the body:
- Mono-diet. Nutrition consists of those foods that cleanse the body of toxins and speed up metabolism.
- Cutting calories. With restrictions on the volume of the diet, the body begins to actively consume internal resources. Suitable for those who have no health problems.
- Correction of metabolism. This type of weight loss is outlined, for example, in the nutrition plan of Pierre Dukan or Michel Montignac. The mode is configured for long-term adjustment of metabolism.
A strict diet also brings side effects.
Switching to familiar foods will increase the rate of absorption of regular foods. Therefore, the transition from a strict diet must be treated more responsibly than a diet. At first, the body will be exhausted, and the process of weight loss will be accompanied by dizziness, headaches and a sharp deterioration in mood. While sticking to the course, you should not forget about the subtleties that will help reduce the load on the body.
Diet for the lazy minus 5 kg with increased water consumption
The simplest, but very effective diet for 7 days minus 5 kg for the laziest, involves the use of 2 tbsp. water 15 minutes before meals.
Menu for the week
| Day of the week | Breakfast | Snack | Dinner | Dinner |
| Monday | Wheat porridge with water, a glass of milk | Apple | Chicken noodle soup, coleslaw | Low-fat cottage cheese |
| Tuesday | Buckwheat porridge, milk | Grapefruit | Cauliflower and broccoli casserole, boiled fish | Kefir with bread and cheese |
| Wednesday | Omelette | Pear | Chicken meatball soup | Boiled egg, fermented baked milk |
| Thursday | Cheese casserole | Apple | Buckwheat with stewed meat | Cheese, salad with cabbage and carrots |
| Friday | Grapefruit, 2 eggs | Orange | Spaghetti with boiled chicken, fresh cucumber or tomato | Eggplant baked with herbs |
| Saturday | Toast with cheese, glass of yogurt | Apple | Vegetable soup, beef cutlet | Sweet pepper and tomato salad |
| Sunday | Oatmeal porridge with berries | Grapefruit | Spaghetti with beef meatballs | Stewed zucchini with baked fish |
Attention! 15 minutes before each meal, including before snacks, you need to drink 2 tbsp. water, boiled or purified.
Green tea diet
Tea is the only drink that is included in a healthy diet.
This is understandable: green tea has many advantages:
- The drink contains caffeine, which increases alertness and completely replaces coffee.
- Tea accelerates metabolism, which prevents digestive stagnation during short-term diets.
- A cup of green tea suppresses hunger and enhances the removal of fluid from the body along with toxins.
It is worth choosing the type of drink carefully. The handpowder and bancha varieties contain more vitamins, but the latter is suitable for those who do not drink coffee.
During the diet, you should remove fast food, store-bought sauces and sweets from your diet. The diet should consist of vegetables, but not carrots and potatoes, fruits, but grapes and bananas, legumes. It is better to exclude white rice and other refined foods. People suffering from rashes should avoid oatmeal.
Delicious green tea with ginger for weight loss.
In 7 days, you should try your favorite menu options and it will consist of the following products:
- Breakfast: oatmeal, millet or buckwheat porridge, fruit or dried fruit.
- Snack #1: Green fruits and dried fruits.
- Lunch: chicken broth with vegetables, salad, porridge, soups without frying and potatoes.
- Snack No. 2: sour milk products.
- Dinner: fish with vegetables.
Reviews indicate that this type of diet can cause dizziness and weakness. Therefore, people suffering from high or low blood pressure should refrain from experimenting with caffeine-containing drinks.
Important! Tea bags from the supermarket are not suitable for the diet, as they contain debris and can expand the walls of the stomach. It is worth stocking up on loose leaf tea in a special store.
Other quick diets for losing weight by 5 kg in a week
Diet for 7 days minus 5 kg is the general name of several nutrition systems that will help you get rid of the layer of subcutaneous fat in a short period of time and bring your figure into good condition.
A week
This diet is not recommended for beginners, as it requires severe dietary restrictions. It is not easy to carry, so proper preparation is necessary.
A sample menu looks like this:
- The first day - only liquids (juices, coffee and tea). You can drink any drinks except sparkling water. The volume of liquids is not limited.
- Second day – raw vegetables.
- The third day is drinking.
- Fourth day – fruits.
- Fifth - per day you can consume 300 g of lean meat, 100 g of cottage cheese and 3 boiled eggs.
- The sixth day is drinking.
- The seventh is a gradual exit from the diet. For breakfast - an omelet, lunch - fruit, dinner - Greek or vegetable salad.
During the seven days of the diet, it is recommended to avoid physical activity, or it should be minimal.
Nuclear
The essence of the diet is alternating carbohydrates and protein.
Protein days
| Breakfast | Lunches | Snacks | Dinners |
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Carbohydrate days
| Breakfast | Lunches | Snacks | Dinners |
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Additional Information! It is recommended to start the diet with a protein day.
Rainbow
The basis of the diet minus five kg per week is to eat only fruits and vegetables, multi-colored, preferably without heat treatment. To season the latter, you can use olive oil or lemon juice; spicy herbs are allowed.
Doctors are quite skeptical about such a diet, since during a week-long period of eating only vegetables, the body will experience a lack of protein.
Saikov's diet
The diet is recommended for those people who are overweight - a lot. In the first week you can lose about 5 kg of weight.
It is imperative to adhere to the exact time of eating food. You need to eat from 8.00 with an interval of 2 hours. The last meal is allowed at 18.00.
30 minutes before meals, you need to drink a glass of herbal decoction - chamomile, St. John's wort and calendula, which are taken in the amount of 1 tsp.
A sample menu for the week looks like this:
- Monday – boiled or baked potatoes, 4 pcs., low-fat kefir 0.5 l.
- Tuesday – low-fat cottage cheese 400 mg, kefir 0.5 l.
- Wednesday – 0.5 liters of kefir, 4 apples or pears.
- Thursday – boiled or baked chicken fillet, 0.5 liters of kefir.
- Friday repeats Wednesday.
- Saturday – during the day you can only drink 0.5 liters of boiled or purified water.
- Sunday is a repeat of Wednesday.
Attention! Saikov's 5 kg diet requires cooking all food without salt or any seasonings.
Dietary Disadvantages
Pros of express diets: quick results, good mood, beautiful body.
There are also disadvantages of dietary nutrition:
- Dietary restrictions. During the diet period, only low-calorie foods are consumed and in limited quantities. Result: a deficiency of nutrients and vitamins occurs in the body.
- On a psychological background, stress and nervous disorders may appear.
- Mono-diets cannot be balanced, as they are based on the consumption of one or two foods. This can lead to exacerbations of chronic diseases or exhaustion of the body.
- When switching to a normal diet, there is a chance of gaining weight back.
Quitting the diet and maintaining results
At the end of the diet, it is necessary to exit it correctly so as not to harm your health and so that the lost weight does not return. Returning to your usual diet should take place in several steps:
- Gradual and slow increase in caloric intake.
- Drinking plenty of water and tea, mostly green.
- The introduction of heavy foods into the diet should be gradual, starting with the minimum amount of portions.
- In the first days after finishing the diet, food preference should be given to pureed soups and porridges with a liquid consistency.
You can’t immediately jump on fatty meat and potatoes.
To prevent the weight from returning, you must adhere to certain dietary restrictions. Flour products, sweets, and high-calorie meats and fish should be consumed in minimal quantities.
Physical activity is mandatory, regardless of whether it is carried out at home or in gyms.
Additional Information! Massages, wraps, and visits to the bathhouse will help you maintain the weight achieved on the diet.
Pumpkin diet
Pumpkin was and is considered a dietary vegetable. Pectin, which is found in large quantities in vegetables, is able to remove waste and toxins from the body. And plant fiber improves the functioning of the gastrointestinal tract, activates intestinal motility and relieves constipation. A slight diuretic effect can remove excess fluid from tissues, which helps get rid of swelling.
Principles to follow for those on the pumpkin diet:
- Strictly follow the daily routine.
- Meals - 5 times a day.
- Pumpkin can be consumed in any form and quantity. Also allowed with pumpkin are: apples, celery, spinach, oranges and carrots.
- For breakfast, it is recommended to add oatmeal, wheat or oat bran to a pumpkin dish.
- Eliminate sweets, baked goods, pasta, potato dishes and meat from your diet.
- Drink liquid in an amount of at least 1.5 liters; green tea with lemon and herbal teas are allowed.
- At night, if you feel very hungry, you can drink a glass of kefir.
A week is enough to lose weight on the pumpkin diet by an average of 5 kg. It is not recommended to follow the diet for more than 2 weeks. After finishing the diet, it is recommended to keep pumpkin dishes in your future diet.
Who is not suitable for fast diets?
Before resorting to fast diets, you need to know that they have a list of contraindications, in the presence of which you cannot test your body with rapid weight loss:
- diabetes;
- kidney diseases;
- exacerbation of chronic ailments;
- elderly age;
- pregnancy and breastfeeding;
- psychological disorders;
- heart diseases;
- deviations in the functioning of the gastrointestinal tract.
Women are not recommended to start diets during menstruation, so as not to create additional stress on the body.
Fast diets that help you lose up to 5 kg of weight in a week can harm the body if you start them without proper preparation and end up with an incorrect output. It is not recommended to use this rapid method of losing weight often or exceed the recommended duration of 7 days.
Is it possible to lose weight if you don't eat dinner?
“Minus dinner” is one of the most popular American diets. With its help, many lost 5 kg in a week. But nutritionists do not recognize it, since it has side effects in the form of a severe attack of hunger and stomach pain.
To the question is it possible to lose weight without eating dinner, the answer is yes. But there is a condition that there will be a calorie restriction during the day. That is, you won’t be able to eat everything you want, because you need to follow the rules of proper nutrition - this is the principle of any diet. This is where there is a disconnect with the “no dinner” principle.
So should we have dinner or not? The answer is clear: regardless of the decision made, during the day it is still necessary to follow any weight loss system of your choice.
In the evening meal, it is important what to eat and in what quantity. If the main meal is in the evening, then the calorie intake will be such that the body will not have time to process them before bed, and they will slowly but surely flow into fat, that is, into those very hated extra pounds.
Example menu
| Breakfast |
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| Dinner |
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| Dinner |
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Quick reset
First day:
- Immediately after waking up: a couple of glasses of water.
- Breakfast: 200 ml of warm milk with a spoonful of honey.
- Lunch: 200 grams of fish or chicken, salad of herbs and vegetables, grapefruit.
- Afternoon snack: a glass of drinking yoghurt without any additives.
- Dinner: freshly brewed vegetable broth - a glass.
- Late dinner: 170 ml kefir.
Second day:
- In the morning, on an empty stomach, a couple of glasses of clean water.
- Breakfast: natural grapefruit juice.
- Lunch: a glass of vegetable broth, 80 grams of cottage cheese.
- Dinner: vegetables and turkey (can be replaced with chicken), steamed, in the amount of 200 grams.
The third day:
- Immediately after waking up: two glasses of water.
- Lunch: 120 grams of classic low-fat yogurt.
- Dinner: chicken fillet and fresh vegetables – 300 grams.
Fully or partially limited products
An extreme diet actually prohibits everything that is not on the menu described below. To summarize, for 3 days you will need to forget about:
- products with a high glycemic index , trans fats , easily digestible and deposited in fat folds - baked goods made from white flour, sweets, cakes, ice cream, various salty and sweet nuts, French fries, crackers and bars;
- fruits - sweet and starchy, such as bananas, peaches, plums, etc.;
- vegetable oils;
- carbonated alcoholic and non-alcoholic drinks, energy drinks.
Table of prohibited products
| Proteins, g | Fats, g | Carbohydrates, g | Calories, kcal | |
Vegetables and greens | ||||
| squash caviar | 1,2 | 7,0 | 7,4 | 97 |
| fried zucchini | 1,1 | 6,0 | 6,7 | 88 |
| fried potato | 2,8 | 9,5 | 23,4 | 192 |
| mashed potatoes | 2,5 | 4,2 | 14,7 | 106 |
| canned corn | 3,9 | 1,3 | 22,7 | 119 |
Flour and pasta | ||||
| noodles | 12,0 | 3,7 | 60,1 | 322 |
| spaghetti | 10,4 | 1,1 | 71,5 | 344 |
Bakery products | ||||
| buns | 7,2 | 6,2 | 51,0 | 317 |
| kalach | 7,9 | 0,8 | 51,6 | 249 |
| pita | 8,1 | 0,7 | 57,1 | 274 |
| donuts | 5,8 | 3,9 | 41,9 | 215 |
| Arctic cod | 7,9 | 9,4 | 55,5 | 339 |
| bread | 7,5 | 2,1 | 46,4 | 227 |
Confectionery | ||||
| cookie | 7,5 | 11,8 | 74,9 | 417 |
| cake | 3,8 | 22,6 | 47,0 | 397 |
| gingerbread | 5,8 | 6,5 | 71,6 | 364 |
| dough | 7,9 | 1,4 | 50,6 | 234 |
Chocolate | ||||
| chocolate kitkat | 6,3 | 28,2 | 61,1 | 524 |
| chocolate picnic | 7,4 | 28,8 | 56,6 | 504 |
| twix chocolate | 5,0 | 25,0 | 63,0 | 496 |
Meat products | ||||
| pork | 16,0 | 21,6 | 0,0 | 259 |
| beef | 18,9 | 19,4 | 0,0 | 187 |
| mutton | 15,6 | 16,3 | 0,0 | 209 |
| * data is per 100 g of product | ||||
