I wonder if it’s really possible to lose weight quickly without harm to health and what are the effective ways to slimness. Fast weight loss really exists. The main thing is to approach this issue correctly and act carefully. Here the issue of losing weight with the help of dietary adjustments is considered.
Weight loss in each case will be different. Everything is very individual. Significantly affects metabolism, lifestyle, sports activities and calorie content of the menu. The basic rule of losing weight is the predominance of energy costs over consumption. That is, we must strive to burn more kcal than is consumed.
You should know that it is really possible to lose 5 kg in a week. But we cannot talk about large numbers, for example, about 20 kg. All advertising slogans that promise to lose weight in 7 days by 20 kg lie or pose a health hazard. 5 kg in just a week is already an excellent result, but not everyone achieves it.
Most lose weight by 3-4 kg in 7 days.
An excellent technique for a week is a combination of 3 favorite mono-diets for 2 days, and the final day will be unloading. For example, on kefir. Nutritionists consider losing weight by 3-4 kg per week safe from the point of view of health and well-coordinated work of the body. For quick weight loss, it is reasonable to focus on protein foods in the diet, consume enough vitamins and minerals, and choose foods with a low glycemic index.
You should not set the goal of sharp weight loss, as in a week you can cause significant damage to health. The cardiovascular and endocrine systems suffer, hair falls out, nails exfoliate, skin problems appear, stretch marks form on the body.
I would like to cite as an example the popular buckwheat diet. She gives excellent results. Buckwheat supplies valuable fiber and prevents overeating, as losing weight is not bothered by the feeling of hunger. It also contains vitamin E and group B.
Buckwheat improves skin condition and helps reduce cellulite. A week on a buckwheat diet is easy to endure. True, many complain about the side effect of the buckwheat diet – weakness and lethargy. But immediately there is a physical feeling of lightness in the body.
A weekly buckwheat diet takes place on a special porridge. This is boiled buckwheat. Remove buckwheat for insisting for several hours. It is believed that the optimal exposure time is 10 hours. For 1.5 cups of water, 1 cup of buckwheat is taken.
Put away in the refrigerator. And eat breakfast and dinner. Judging by the numerous reviews of real people and life experience, you can lose 5-6 kg on a buckwheat diet in a week. That’s why everyone loves her so much.
And for the most persistent, there is a buckwheat diet for 14 and 30 days. It is believed that at the beginning of the diet, for about the first 10 days, excess fluid is removed and the body is cleansed, and then fat burning begins, so many tend to go on a two-week or longer diet for a lasting weight loss effect.
To lose weight in a week without diets, you still have to review and adjust your diet. The main aspects are reducing the share of harmful and potentially harmful foods in the diet, creating a competent calorie deficit, for each it will be different.
It is advisable not to eat late at night, drink more, remove all useless sweets and switch to proper nutrition. The point is not in severe restrictions, but in a healthy diet, coupled with sufficient physical activity. It is worth striving not for exhaustion and hunger, but for healthy weight loss with good health.
If you add cosmetic procedures to sports and proper nutrition, then it is quite possible to say goodbye to 10 kg in just a week.
BJU for weight loss
Caloric intake for a weekly diet should be calculated strictly individually. Drying options with a 25% calorie deficit are very controversial in terms of maintaining health and are available to units. In order to lose 1 kg in the first week, by cleansing the intestines and removing water, and then lose 0.5 kg weekly without harm to health, it is necessary to apply the basics of proper nutrition. And take care of the normal metabolism in the body.
The menu should be interesting and varied. For every 1 kg of body weight should come: 2-3 g of carbohydrates, 1 g of fat and 1-1.5 g of protein. Fats should not be chosen any, but useful. For example, nuts, oils, flaxseeds. For breakfast, carbohydrates or fiber are required, some fats and protein.
At lunch, on a healthy diet, eat vegetables as a source of fiber, bread or porridge as a source of complex carbohydrates, proteins and fats. For dinner, complex carbohydrates, some fats, fiber and proteins are appropriate. On proper nutrition, snacks are also used – small portions in between main meals.
For athletic and mobile people who have a lot of physical activity in their lives, snacks with carbohydrates, protein, fats and fiber are appropriate. If the loads are light enough or they are absent at all, then the snack consists of vegetables, fruits, possibly with the addition of protein.
Everyone loses weight differently.
When we talk about rapid weight loss by 5 kg, we must take into account the initial parameters of the figure. Basically, these days excess water will go away. If we have a person with a body weight of, say, 65 kg, then it will be difficult to lose 5 kg in 7 days. After all, relatively slender people usually have little excess fluid.
People who are called overweight, as a rule, weigh from 65 kg. Fatty tissues have more reserves of excess fluid, so their transformation is more noticeable.
An important aspect of food addiction. That is, people who are accustomed to overeating, after seven days of suffering on a strict diet, very often break down. It is psychologically difficult for them to endure a meager diet. Therefore, you need the right morale to lose weight.
Many experts consider it quite acceptable and harmless to lose weight by 2-3 kg per week. If you continue the diet for the second week, then superficial fat will begin to be burned. If the initial weight is 65 kg, then 1.5 kg will go in the second week and this is not a little. This will be quality weight loss.