To remove the pain in the joints and spine, reduce blood pressure, to restore faith in their own strength, to refresh family relationships, following the recommendations of the system of proper nutrition to lose 5 pounds in a week.
Contraindications to rapid weight loss
Group of people for whom any weight loss harmful:
- Children and adolescents need high-quality food. The deficiency of nutrients leads to slow development of nervous tension and stress.
- A lack of micronutrients in pregnant women will result in fetal growth retardation.
- Women who feed their babies breast.
- Timely establishment of women's menopause. Should be patient and wait six months, a woman's weight is normalized.
- Elderly people should pay special attention to health, so any restrictions which bring the body in stress, is contraindicated.
People with chronic diseases to limit their power can only under medical supervision.
Prolonged daily consumption of foods with a total caloric value of less than 1000 kcal is a threat to human health.
The basic rules of nutrition for quick weight loss
How to lose 5 pounds in a week prompt expert advice.
Compliance with the basic rules will allow you to achieve faster results:
- To consume as many calories as needed for the planned weight loss, but do not torture yourself with hunger.
- To choose a diet with a gradual reduction in the amount of food. The normal human stomach has a volume of a fist per meal you need to eat the food not more than that volume.
- There are during the day 5-6 times three mandatory meal and 3 Lunches.
- Dinner no later than 2-3 hours before bedtime.
- The diet should contain meals from low-calorie foods, to prepare them better for a couple or cooking. Remove from the diet all fried food.
- Sugar, candy, cakes, sweet pastries from the diet to remove completely. Replace vegetables and fruits with a high content of vitamins and fiber.
- To perform complex exercise, with increasing cardio load.
- While eating food one should eat slowly, thoroughly chewing. Brain to ensure that he received adequate supply of calories, and hunger will not be long be felt.
- You should drink 30 ml of water per day per 1 kg of body weight.
- Gradually reduce salt intake to 5 g a day it holds water in the human body and prevents the body weight decrease.
- Do not stop on the achieved results, it is necessary to consolidate the results of the application of the principles of a balanced diet and active lifestyle.
It is important to know! Fat burning the human body does not flow evenly. The main thing is to withstand the General direction, the body weight might not change for some time or even go up a little, and then abruptly fall. Slim people to lose weight more slowly than full. Patience and precise execution of the rules to ensure success.
Week to lose 5 pounds: the basic rules
How to lose 5 pounds a week and not ruin your health know fitness trainers. With weight loss main goal is to lose excess fat and keep lean muscle mass. This should consume enough protein, and carry out strength training. The reduction in workloads leads to loss of muscle mass.
The normal rate of weight loss without harm for health 0,5–1% of the body weight per week. This rate of weight loss ensures a reduction of body fat, and not muscle. Accordingly, when weight is 80 kg right loss in a week will be 400-800 g
Even with the most low-calorie diet – cucumber, kefir fat consumed by the body in the same amount as with a balanced diet. Body stress in order to get rid of the "not fat" weight, and then reducing the weight of the body will still drop to standard weekly indicators 0,5–1%.
The rate of weight loss that is not injury, is just 1 kg per week.
Use the following psychological techniques will allow you to quickly adapt to a new lifestyle:
- You visualize what you want. Need evening or in the morning, half asleep, just imagine yourself without the extra pounds, with a slender figure.
- Card reminders. On the cardboard write your goals achieved in the process of losing weight (health, beauty), all you need to do (diet, exercise). A piece of cardboard to hang in a prominent place, and periodically to celebrate their real actions to achieve the goal.
- The difficult moments. To perform the process of losing weight, what bad habits make it harder. To add to the list of necessary actions and stick to it.
- You need to communicate with people who have successfully lost weight.
- Change relationship to food is just energy.
- Don't be afraid of compromise. If unbearably want a piece of cake, you can eat it, but after you have to run an extra 10 min. in training.
How does the mono-diet
With the aim of purification and recovery of the organism have developed methods to lose weight with mono. For several days are used in food products are only one type. The digestive tract at this time, unloaded, restored and purified from toxins.
Mono-diet can't last for a long time, since it can harm the health. On a mono diet you should drink a lot of water.
To maintain functions by limiting food the body will use the nutrients from the reserve stores of the muscles and organs. Adipose tissue which provides energy balance, activated by the body at last.
Also will be lowering the body metabolism. This first weight loss is active, and then body systems start to slow down your metabolism to conserve energy.
The basic rule of the use of mono: it should not be the main food intake regime for a long time.
If properly applied, mono benefit, their advantages:
- easy to use;
- small financial expenses.
- sufficient efficiency;
- cleansing the human body of toxins and toxic substances.
Danger in the use of mono-diet:
- The person feels a loss of strength.
- Dramatically reduced working capacity.
- The body is filled with lethargy.
- Disorders of the stomach.
- Man has bad mood and irritability.
- Recovery excess weight with the wrong diet.
The result – the body suffers, all the system is shaken, the brain in the stress mode looking for reserves of glucose. But if you apply this diet for 3 to 5 days, the problems smoothed out and use on the face – the loss of a few pounds of weight, cleansing of the body and the absence of total catastrophe.
Tip: the product on the basis of which will be built diet, to like.
To monitor health, while ailments to stop the diet and seek medical attention.
To consolidate the positive results and deficiencies of the power system must be correctly out of mono:
- For weeks after the diet is necessary with the same frequency, the amount you drink to reduce.
- To expand the diet gradually. When the carbohydrate a mono-diet in the first few days at the end to eat the same food as the diet, some add proteins and fats. When protein diet to do the opposite.
- To eat the first week only low-calorie, low-fat products.
- Eating foods fried in oil, only in a week.
- Do not drink alcohol, soda, fast food.
If you start to consume fatty foods in unlimited quantities immediately after diet away the extra pounds to come back.
How to lose 5 pounds in a week using kefir diet, will be explained later.
The norm of consumption of yogurt with 1.5% fat content from 1 to 1.5 liters per day. The product should not contain sugar and harmful additives. Should drink only natural yogurt. 3 days on kefir you can lose 3 kg excess weight. When fasting for 5-7 days, be sure to include in your diet citrus fruits or apples, some meat.
Such a diet:
- hurts the water-salt balance;
- can provoke diarrhea;
- contraindicated for people prone to allergies;
- difficult to use because of the poverty and monotonous food.
The performance for 5 days really to lose 5 kg.
Kefir diet for a week:
How to lose 5 pounds in a week, using buckwheat diet:
- fill the flask 200 g of grains of buckwheat;
- pour 300 ml of boiling water;
- insist 10 hours.
Small portions eat cooked serving per day. Fasting is 5-7 days into the diet, add 1 liter of yogurt, dividing it equally for all additional days. Every day since 4 days, eat an Apple.
Be careful, as the buckwheat:
- can cause harm health obesity;
- does not make up for the necessary supply of nutrients;
- in this form of croup is tasteless, so needs strong will to hold out all week.
Effectiveness: the loss of 1 kg per day.
To lose 5 pounds in a week using a mono-diet on cucumbers. It does not have to drink large amount of water, the cucumber contains 95% water and 5% fiber. Fiber helps to satisfy hunger quickly, activate the bowels. Cucumbers act as a natural diuretic, helps to remove swelling, remove stagnant fluid.
5-7 days you must eat 1, 5-2 kg of cucumbers a day and to drink more than 1 liter of water.
- People with chronic diseases of the genitourinary system strictly prohibited this diet.
- It is impossible to exercise and sports due to the lack of protein and carbohydrates on the menu.
- The results of this short-lived diet — weight after some time going back to the old value.
The performance — 5 kg for 7 days.
The essence of the egg diet is a sharp reduction of carbohydrates and fats in human nutrition. In this diet, use low-calorie chicken or quail eggs that have great nutritional value. In the egg are almost all of the major vitamins and minerals.
Mono-diet is based on eating 5 boiled eggs a day. You can drink tea without sugar and water. Duration of the diet up to 5 days. She was very unbalanced and hard matured psychologically.
This diet is dangerous for patients Allergy, can be used a short period of time. To improve efficiency it is necessary to vigorously exercise.
The performance — loss of 2 kg in 3 days.
Low-calorie diets: types, basic principles, efficiency
The basic principle of forming a low calorie diet is based on a strict daily decrease in calories consumed. You must keep accurate records of all consumed products per day and total number of calories. The right to make a daily menu with a balanced content of nutrients.
- Basic – daily eating 1400 – 1600 calories – this is the standard for slow, safe weight loss person, without significant limitations. The duration of this diet is not limited by time, but is usually formed in the month, with the loss of weight around 3-4 kg. Intense physical exercise will improve the result in two times.
- Moderately restricted option involves the use of 1100 – 1300 calories a day. The duration of the diet — no more than 30 days. Weight loss in a week about 2 kg.
- Extreme mode power supply can stick to only healthy people. Per day applies a 650 – 950 Kcal. The duration of this mode for a maximum of 10 days.
The main principles of a low calorie diet:
- Eat fractional 5-6 times a day.
- Dinner 3 hours before bedtime.
- Cooking steamed, boiled or baked in the oven.
- To use vegetable fat not more than 80 g per day. Animal fats not to eat.
- Daily allowance of complex carbohydrates – not more than 100 g.
- The main diet should consist of protein.
- Sugar and other simple carbohydrates to remove from the menu.
- Salt to use in products to a minimum.
- Alcohol and any muffin not to eat.
- The diet should contain essential vitamins and minerals.
- Drink at least 2 liters of water.
The Estonian diet
Various combinations of mono-and low-calorie nutrition system is the Foundation of the Estonian diet. Its duration is 6-7 days. Achieve the goal of losing 4 kg of excess weight.
The decrease in mass is due to the cleansing of the body and loss of excess fluid, body fat decreased slightly. Improper diet increases the likelihood to return extra pounds back.
General recommendations for the use of the Estonian diet:
- Every day to drink lots of water, minimum 2 liters, are allowed to drink 150 ml of unsweetened green tea.
- The frequency of meals should be at least 5 times. Dinner 2 hours before sleep.
- Light carbs and fats to eat forbidden (sugar, oil, margarine, vegetable oil).
- Repetition diet allowed more often than every 2 months.
Sample menu for 6 days:
- Every 3 hours to eat boiled chicken egg, salted them is impossible. The total number per day 5-6.
- 5 meals to eat 1/2 kg of nonfat cottage cheese.
- To eat per day 0.7 kg of lean chicken.
- Cook in water without salt 250 g brown rice. To eat during the day for 5 times.
- The day to eat 6 medium boiled potatoes.
- All day allowed to consume unlimited amounts of green apples.
Cottage cheese diet for a week
Nutritionists believe the cottage cheese diet is quite safe for human health, which allows you to lose 4 kg in 5 days in unloading and cleaning the digestive system. To achieve such results, you need to get out of power mode.
In the diet use cheese with fat content of 4 to 5%. More fat dairy product that carries the excess energy to the body, less fat cottage cheese is low triglyceride components necessary to maintain health. Cheese contains large amounts of protein. Calcium and phosphorus in the composition is beneficial for the bones and the vascular system.
4-day mono-diet of cottage cheese provides fractional, 6 times a day meal. Daily dose of product — 0,5 kg of liquid 2 l