How to lose weight by 5 kg in a week

In today’s world, most people struggle every day with being overweight, which not only disrupts life, but raises complexes and self -doubt in a person. Of course, this problem is more common in women, but the stronger human sex also knows firsthand about the problem of obesity.

diet food for weight loss of 5 kg per week

To get quick results in a week, people start filling themselves with diet pills, torturing themselves with hunger strikes and diets. Such a method leads to a sharp weight loss, but a few days after the diet, fat returns, and even with a good "bonus" in the form of: abdominal pain, slow metabolism, intestinal problems, hormonal changes, etc. How to lose weight by 5 kg in a week at home using a diet without harming the body? To lose weight properly in a week, as well as to not feel uncomfortable after a diet, you need to keep in mind some rules of low -calorie diet, which, in combination with regular exercise, can give significant results after 7 days.

Diet choices for this week

To date, three dietary methods have been developed that allow you to lose 5 kg a week - a starvation diet, a mono diet, a protein diet without carbohydrates.

Protein foods

A protein diet will help to lose weight immediately and not gain weight after the diet. This food system has won the palm among dieters, because it does not make you hungry, saturated with a variety of protein foods, based on the consumption of white rabbit meat, chicken, turkey, lean fish, eggs, low -fat dairy products. A protein diet promotes fat burning, not muscle mass. Breakfast, lunch and dinner during this period should be no more than 150-200g.

It's important! Sitting on a protein diet for more than 7 days is fraught with problems with the gastrointestinal tract. Since a person only eats protein, his body receives little fat and carbohydrates. Because of this, the intestines slow down their work. After a week of such a diet, a person can notice constipation, unpleasant odor from the oral cavity, pain in the kidneys. Those with chronic diseases of the gastrointestinal tract and genitourinary system should reject such experiments on their health.

During the period of a protein diet, one should not forget about physical activity, as it helps speed up metabolism, and also helps burn calories faster.

"hungry" diet.

A "hungry" diet is a type of diet, which consists of a sharp decrease in the caloric content of the food eaten. Everyone wants to lose weight right away, but not everyone thinks about the consequences of that hungry "riot". The nutritional system for this diet is that the number of calories consumed for breakfast, lunch and light dinners should not exceed 800-1200 kcal. At the same time, for a healthy diet, adults need to consume up to 2000-2500 kcal per day.

To lose weight effectively in a week on this diet, you must exclude from the diet:

  • flour products,
  • candy and sweets,
  • carbonated drink,
  • pasta,
  • polished round rice,
  • potatoes,
  • sauce and mayonnaise
  • sausages and smoked meats,
  • pork,
  • canned food,
  • bananas, grapes, pears, plums,
  • alcoholic beverages,
  • fast food products,
  • fatty dairy products.

Looking at this list, someone who is losing weight will ask himself: "What should I eat to lose weight? ". In the "hungry" diet, allowed to use:

  • fresh vegetables,
  • fruits and berries without sugar,
  • oatmeal,
  • skinny fish,
  • white meat,
  • nonfat yogurt, kefir, cottage cheese,
  • freshly squeezed juice.

For breakfast, you can eat fruit with oats, for lunch, stew or stewed meat with vegetables. A week of dieting will help lower the numbers on the scale, but the game isn’t always worth it. The results obtained are difficult to improve, often after such a diet a person gains more weight. Also, one of the main criteria for losing weight at home is considered adequate fluid intake. Nutritionists recommend drinking 1. 5 to 2 liters of pure non -carbonated water daily. At the same time, most of the volume of water should be drunk before the evening.

Practical advice. The amount of main course with a "hungry" diet does not exceed 150-200g. During the day it is recommended to eat in fractions, but often.

The breakfast of the "hungry" diet is to take oatmeal with fruit or a tablespoon of honey. For a snack, you can bake an apple, without sugar and honey. For lunch, it is advisable to cook a light vegetable soup and a piece of boiled meat. Dinner can be garnished with a vegetable or fruit salad. 2 hours before bedtime, if you feel strong hunger, you can drink a glass of low -fat yogurt.


Mono-diet is one of the most popular weight loss methods. To lose weight quickly at home by 5 kg a week with the help of mono-diet, you need a lot of patience. In addition, not everyone thinks about the consequences. A monotonous and low -calorie diet throughout the week contributes to burning not only fat, but also muscle mass. Mono-diets belong to the group of the most stringent weight loss methods, because 1-2 products are allowed to be consumed per week of such a diet.

The most popular such diet products are:

  • kefir and lean apples,
  • boiled buckwheat and kefir,
  • fruits and vegetables,
  • kefir and low -fat milk,
  • seafood,
  • oats and kefir.

During this diet, one should not forget the systematic use of clean water. When the body does not get enough calories, vitamins and trace elements, it must have enough fluids. The acceptable norm for drinking water is 1. 5-2 liters a day. Do not include tea or juice in this amount.

It's important! Only those who do not have problems with the gastrointestinal tract, cardiovascular system, circulatory system, kidneys, and liver are able to undergo a mono-diet. People with diabetes, gastritis, stomach ulcers are strictly forbidden to perform such experiments on their bodies.

So that easy kilograms do not come back, it is necessary to get out of the diet properly. On the first day after the diet, you should not eat from the stomach, because the calories received will be immediately converted to fat by the body. A weekly diet is a long -term stress for the body, which will not have the best effect on health. In the first 2-3 days after the diet, you can include vegetable salad and baked apples with honey, boiled chicken breast or vegetable soup in your diet.

Expert opinion

For proper weight loss, you need to understand that losing 5 pounds a week for the body is abnormal and even dangerous in some cases. Subject to the principles of proper nutrition, a person should lose 3-5 kilograms of fat mass in a month.

Losing a lot of mass in a short period of time is possible either with a large initial weight (90 kg or more), or with strict dietary / starvation restrictions, combined with intense and strenuous exercise.

A protein diet can give obvious results, but it must be "diluted" as follows:

  • drink plenty of fluids to prevent constipation and stone formation;
  • eat foods rich in fiber, with a minimum of carbohydrates (various types of bran, cabbage, beans, zucchini and cucumbers);
  • take vitamin supplements (for their appointment, it is best to undergo a thorough examination by a doctor).

Fasting should also be done wisely - without fanaticism, i. e. the decrease in daily calorie content should be smooth, otherwise damage and congestion are inevitable. Typically, the number of calories consumed per day should be reduced according to the following scheme: 2000-1800-1600-1400-1200-1000-1000. . .

celebrity diet

Now let’s take a look at how to lose 5 kg of weight in a week with the help of a proven star diet. Every representative of the fair human sex wants to look attractive not only for his man, but also for himself. Famous diet weapons have been added with weight loss methods Angelina Jolie, Sophia Loren, Victoria Beckham. The celebrity revealed the secrets of weight loss to the whole world, now every woman has a chance to know her idol’s diet.

Diet of Angelina Jolie

Angelina Jolie’s skinny recipe is that her diet consists only of protein and carbohydrate foods. The menu does not include fat. The star breakfast is fruit and oats. As a snack, he prefers soft cheese with crackers. Lunch is a protein meal, in the form of low-fat fish baked with vegetables. Dinner-grilled vegetables with chicken, fruit salad.

Diet of Sophia Loren

The real surprise to the public was Sophia Loren’s diet. The famous actress claims that durum wheat pasta helps her maintain her body shape. The diet lasted for 3 days. At the same time, every day you need to eat 100-120 g of boiled pasta. As a side dish, you can eat a salad of fresh vegetables. Make sure you drink a glass of orange juice or eat a fruit salad for breakfast. For an afternoon snack, Sophia Loren prefers lean cottage cheese with fruit.

Diet of Victoria Beckham

Victoria Beckham is a famous fashion designer and mother of four children. Many will envy her slenderness. The Victorian diet is simple and affordable for every woman, especially since it only lasts for 3 days. The main thing is to eat 4-5 times a day. Breakfast is whole grain toast and green tea. The second breakfast is an apple, orange and kiwi salad. Lunch - boiled chicken breast with tomatoes, celery and carrots. Dinner - vegetable salad with shrimp. On the last day, you just need to drink plain water and grapefruit juice. Such drinks allow you to speed up metabolic processes, remove toxins from the body.

The singer's diet

Diet refers to a rigid diet, because the total number of calories per day should not exceed 500 kcal. This method of weight loss is designed for a maximum of 3-5 days. For breakfast, she prefers 200 ml of kombucha, fruit and oatmeal drinks. Lunch - celery soup without salt and fat, prepared from tomatoes, celery root, pepper, Chinese cabbage and ginger. Breakfast and lunch should represent 70% of the total daily diet. Dinner consists of a fruit salad or baked apples with honey.

Physical training

If you do not know how to lose weight in a week without a diet, then sports and an active lifestyle will come to the rescue. The main rule of a slim body is the absence of excess calories. All foods give us energy that we must expend. Therefore, a healthy diet and regular exercise is the right way for beauty and a slim body.

It's important! Not only adults, but also children should abandon diet for the sake of their health. Adolescents need special attention. It is very important for a teenager to get enough protein, fat and carbohydrates in his diet, because his body is in a phase of physical change and growth. If a child is overweight, then it is necessary to lose it only with the help of physical activity and a balanced diet.

To lose 5 pounds in a week without a diet, you need to spend up to 2 hours a day in the gym. In addition, you need to adjust your diet. It should not include:

  • Bakery products,
  • candy,
  • salty and fried foods,
  • smoked meat,
  • Soda,
  • snacks.

Physical activity should consist of both strength training and cardio. The load on the heart muscle allows calories to be burned faster.

If a person wants to lose five kg in a week without a diet, he needs to exercise regularly:

  • running near and far
  • jump rope
  • cycling or roller skating
  • Swim
  • aerobics or fitness.

We must not forget about strength training, which consists of lifting barbells, dumbbells, push-ups, squats with weights.

Important! For 1 hour of physical activity, you need to drink at least 0. 5 liters of pure water. A sufficient amount of fluid in the body will allow fat to burn faster and be excreted in the form of sweat.

Go take a shower or sauna

There is an opinion that visiting the baths not only has a positive effect on a person's appearance, but also increases metabolism. After bathing, a person is said to be able to lose up to 2 kg of excess weight. This has its own truth, but it should be understood that it is not the fat that is lost in the bath, but the liquid.

Bathing is contraindicated for those who have problems with the heart, blood vessels and kidneys. Do not expose your health to such experiments. If a person decides to go to the sauna or take a bath during the diet period, then he needs to know a few rules:

  • boring to leave out alcohol, fatty, salty and smoky foods,
  • to lose weight, while in the steam room you need to drink enough plain water,
  • on the head there must be a headdress,
  • if there is slight dizziness, weakness or headache, you must immediately leave the bath.

To lose weight, some sports coaches recommend exercising after a shower. Relaxed muscles need to be tightened with low -frequency aerobic exercise. Such training allows you to include in the process of working muscle and excess fat. But don’t forget about the use of regular non -carbonated water enough. Regular restoration of body water balance contributes to rapid calorie burning. Reviews about those who have lost weight using this method are very surprising, because in a month of such training it is possible to lose up to 4-5 kg.

As a result, nutritionists recommend adjusting the diet, speeding up metabolic processes through physical activity, drinking enough fluids and not forgetting a healthy sleep. Only an integrated approach to weight loss will give significant results, and testing your body with a strict diet is highly undesirable!

Reviews of those who have lost weight

  • Woman, 33: "I really like the protein and vegetable menu. I've always loved vegetables, and chicken too. And baked breasts are generally fashionable! In what other diet can you find a wide variety of dishes? On the contrary, almost one-the only lettuce on you need to shred for a week. At the beginning of the diet, he weighed 74 kg, after a week 71, after another week 68. So far, the results are just encouraging. The only thing that is difficult to get used to is drinking clean waterWell, I don't like it somehow. And then, I got used to it in two weeks, sometimes I thought that I wanted to drink, which hadn't been at all before.
  • Girl, 20: "I stick to this diet like a guy drowning in a straw. I think that's it, this last one. It's not going to help, it means it's not luck, I won't try again. But in reality it's all back to back. . The kilograms themselves came and brought some others. But what a miracle! 6 kg I stayed. They left and were in no hurry to come back! Not only comfortable to go on this diet, But the results also lasted. Thanks, to those who developed it. I amwill always abide by it and be in control at all times. I hope to remain the same candy for the rest of my life. "
  • Woman, 45: "Anyone who says that you can't lose five pounds in a week is wrong. And I'm an example of this. Just the initial weight for this should be like me (104 kg). I'm on a diet and really shed 5. 5kg in a week. Then I rested and repeated the "feat". Now I weigh 81 kg, dieting has become a habit from time to time. But the weight has dropped not a kilo a day, as before, but one gram of 400-600 each. And this is normal. The lower the initial weight, the better for the body to lose weight gradually. Otherwise, the skin will sag in the folds. And I want to be a slender woman, not a sharpei. "