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A weekly diet is a quick answer to a long-standing question! It is seven days that turn out to be the most demanded duration of weight loss experiments. On the one hand, the period is short, on the other, it is psychologically significant and allows one to count on a certain noticeable result. But do not prepare yourself for a half-starved existence. Along with monotonous diets, there are meal plans that allow you to lose weight by 5-7 kg in a week, while adhering to a completely satisfying varied menu.
At the service of those who are ready to spend seven days on losing weight, there is a great variety and variety of weekly diets that allow you to get rid of surpluses of different volumes – from 3 to 10 kg. The key to success is the right choice of a diet that is comfortable for you, which does not require an impossible feat of will and a radical revision of your lifestyle.
Does it exist – a diet “minus 5 kg per week”?
In order for weight loss for a week to make sense, it is necessary to choose a diet that is as effective as possible for you, and the effect indicator in this case is made up not only of the “plumb” indicator, but also of the ability to save the result and not harm health and quality of life. It is clear that the query “How to lose 10 kg for a week” is eventually realized only by a few lucky ones, which is why it makes sense to set specific and obviously feasible weight loss tasks.
In the context of time constraints, the effectiveness of weight loss completely “falls on the shoulders” of the daily diet. Any other good intentions (changing the daily routine, increasing the volume of physical activity, a positive attitude) simply will not have time to prove themselves in such a short time.
The result of the “week” diet is achieved in three main ways:
using one “miracle product” (mono-diet or fad-diet. Their monotony affects the psychology of weight loss in two ways – it is not difficult for someone to take buckwheat or kefir in the manner of a cure for excess weight, someone, on the contrary, is burdened by monotony);
due to a sharp restriction of the intake of calories (“hungry” diets, acting “on the wear and tear” of the body);
due to chemical processes (diets with a predominantly protein diet, making adjustments to metabolism. They are famous for the longest preservation of the result due to the relative reduction in the risk of loss of muscle mass, characteristic of express diets).
It can be assumed that the more monotonous and leaner the food, the more success can be achieved in the slimming field. However, this is not entirely true: seven days is a long enough period for nutrition with tangible restrictions. And the health consequences will be more serious, and the risk of breakdown increases many times over. In addition, there is a plateau tendency, which is sadly characteristic of strict diets: excess weight loss, which began cheerfully in the first couple of days, freezes due to the fact that the body with limited nutrition turns on emergency mode and “freezes” energy expenditure. This means not only a fiasco in losing weight, but also a lethargic state of health, a breakdown.
Therefore, even with a powerful motivation to lose weight in the shortest possible time for the maximum number of kilos, try to choose the lesser evil from the existing ones and evaluate both the limits of your willpower and the risks. A short, effective diet that allows you to lose weight in a week can be a good impetus for follow-up activities for weight loss, but do not forget that all “hungry” diets are fraught with a quick return of the lost. Therefore, it is extremely important, having survived a weekly diet with restrictions, to refrain from “gluttonous binge” after the difficult seven days of fasting in the name of beauty and harmony.
It is also important to assess your health condition sensibly. Do not lose weight on your own if your excess weight exceeds 30 kg – in this case, you need multifaceted medical support. And be sure to consult with your doctor before you noticeably reduce the daily energy value of your menu or switch to an increased use of any one product (or type of food).
How to lose 7 kg in a week: 5 most popular diets
Kefir diet for 7 days: strict, but effective! Allows you to lose weight by 3-5 kg over the entire period, eating kefir and – extremely limited – several other permitted products.
The “Japanese diet” is a “truncated” version of one of the most popular diets for quick weight loss, the famous “Japanese woman”. Lose weight by an average of 4 kg in 7 days. This is a carbohydrate-free diet, each meal on which is scheduled in grams and hours.
The buckwheat diet promises a record “plummet” – about 1 kg per day. For this meal plan, Russians’ favorite cereals should not be boiled as usual, but steamed in a special way – perhaps this ritual distracts from the treacherous thoughts of a full meal?
Jusing, or juice mono-diet, is an emergency aid, loved by photo models for its reliability and is monstrously harmful to health. A diet on juices for a week is an extreme option in terms of duration, which should be addressed as a last resort, being ready to interrupt the drinking weight loss marathon, barely noticing signs of body dissatisfaction. (Do you like fruit? Try a more balanced grapefruit diet.)
The Koroleva fasting diet is a popular invention of the famous Russian nutritionist Margarita Koroleva. Using this meal plan, which allows you to drink 1 liter of low-fat kefir and 2,5 liters of plain water per day, eat one potato, 100 grams of cottage cheese, 2 cucumbers and ¼ chicken at regular intervals, you can lose 2-3 kg.
Fast Estonian Diet
How to lose 5 kg in a week? In Estonian! And if it’s no joke: really losing weight by 5 kg per week will allow the diet known as Estonian (it is not possible to find out the roots of the name). This is a rather intricate meal plan, which is a series of mono diets. During the entire period of this weekly diet, sauces, seasonings, sugar, salt are prohibited. It is also recommended to abstain from tea and coffee, but at least 1,5 liters of plain non-carbonated water should be drunk daily.
The composition of the menu for each day (the allowed amount of food should be distributed from morning to evening):
Day one: boiled eggs 6 pcs
Day two: low-fat cottage cheese – 1kg
Day three: boiled or steamed chicken fillet – 300 gr.
Day Four: rice – boil 100 g of dry cereal in 1 liter of water
Day five: jacket potatoes – 6 pieces
Sixth day: apples – 1 kg
Seventh day: 1,5 l of kefir.
The Weekly Egg Diet: Hearty and Potent
The egg diet is often the answer to the most daring questions like “How to lose 10 kg for a week?” It will help you lose weight by 5-10 kg in a week (depending on the initial weight and metabolic characteristics). The benefits of vitamin H (biotin) are used to explain the effects of a weekly diet on eggs. Biotin accelerates carbohydrate and lipid metabolism and evens out blood sugar levels, which is why this substance is especially important in the diet of those suffering from diabetic and pre-diabetic conditions.
If you urgently need to lose weight, the egg diet is also a reasonable choice due to the high saturating ability of chicken eggs – due to the fact that they are absorbed slowly, hunger suffering becomes less painful. The addition of grapefruit to the menu also contributes to the beneficial contribution – contained in the bitter citrus fruit, the enzyme naringinin regulates the secretion of insulin, allowing you to control appetite.
For the entire duration of the diet, it is necessary to abandon sugar, salt, store sauces and other food additives, bread, soda and juices. Do not forget to drink water – at least 1,5 liters per day.
Day 1
Breakfast: 2 eggs, grapefruit, coffee without sugar and milk;
Lunch: 2 eggs, tomato, herbal tea;
Dinner: 2 eggs, vinaigrette without oil (carrots, beets, some potatoes), grapefruit, tea.
Day 2
Breakfast: 2 eggs, grapefruit, black coffee without sugar;
Lunch: 2 eggs, grapefruit;
Dinner: 2 eggs or lean meat (150 gr, boiled or grilled), a portion of green salad.
Day 3
Breakfast: 2 eggs, grapefruit and coffee without milk and sugar;
Lunch: 2 eggs, a serving of spinach and tea;
Dinner: 2 eggs, vinaigrette without oil (see Day 1), 100 g of cottage cheese, herbal tea.
Day 4
Breakfast: 2 eggs, grapefruit and black coffee;
Lunch: 2 eggs, a serving of spinach, unflavored black coffee;
Dinner: 2 eggs or 150 g of sea fish, vinaigrette without oil, tea.
Day 5
Breakfast: 2 eggs, grapefruit and sugar-free coffee;
Lunch: 2 eggs, a serving of spinach, black coffee;
Dinner: 150 gr of sea fish, cabbage salad, black coffee without sugar or tea.
Day 6
Breakfast: 2 eggs, grapefruit and sugar-free black coffee;
Lunch: salad from any fruit;
Dinner: 2 eggs or 150 grams of lean meat, salad (tomato, cucumber, celery), herbal tea.
Day 7
Breakfast: 2 eggs, grapefruit and sugar-free black coffee;
Lunch: 2 eggs or boiled cold chicken, tomato and grapefruit;
Dinner: 2 eggs or boiled cold chicken (150 gr), salad (carrots, cabbage, tomato) and sugar-free black coffee.
During the egg diet, it is recommended to additionally drink alkaline mineral water to neutralize the grapefruit acid.
This type of menu is known as “chemical”: the name for the low-carb, high-protein diets is attributed to the diet of Osama Hamdiy. When losing weight on such a diet, the body’s protein reserves are not depleted, and due to a decrease in carbohydrate intake, the body, faced with a shortage of available “fuel” for energy, rather quickly begins to consume fat reserves.
If the egg diet for 7 days seems too strict to you, use a more gentle, but no less effective analogue – the egg diet for 4 weeks.
Seven days of patience – five kilos off!
In principle, any method that allows you to lose 5 kg per week (both mono diets and more “tasty” strategies) is based on the rules of separate meals, but with one trick – it is forbidden to have dinner on it. The last meal must be no later than 16:00 pm. However, in this sad fact you can see a positive moment – this is a reason to go to bed early, without sitting up in front of the TV or computer.
It is not recommended to break the order of days; you also need to stick to your daily grocery list and not make your own adjustments. An important rule of this weekly diet is the elimination of salt and sugar, as well as alcohol from the diet. The fruits indicated on the menu of the day are eaten not in the main meal, but half an hour before a meal or half an hour after it. Every day you need to drink as much plain non-carbonated water as possible.
Day one
Breakfast: steamed fish – 50 gr, lettuce with a few drops of olive oil, kefir 1% fat 250ml;
Lunch: boiled egg, 2 pieces of coarse bread, turkey meat or chicken fillet – 90 gr.
Day two
Breakfast: unlimited celery, boiled veal 80 gr, one boiled potato + one boiled carrot, unsweetened green tea;
Lunch: 1 glass of low-fat yogurt, 100 g of low-fat cottage cheese, oatmeal in water, five dates.
Day three
Breakfast: unsalted chicken broth – 250 ml, bread 3 pcs, steamed chicken breast – 50 g;
Lunch: rye bread – 2 slices, boiled veal – 50 g, unlimited spinach, apple and orange.
Day Four
Breakfast: boiled buckwheat, kefir 1% fat – 250 ml, tomato salad with olive oil;
Lunch: boiled rice, freshly squeezed citrus juice – 250 ml, cottage cheese with prunes – 100 g, grapefruit and kiwi.
Day five
Breakfast: boiled beef – 60g, one egg + one cucumber and two bell peppers;
Lunch: steamed chicken breast, boiled potatoes, apple and orange, 2 walnuts, dried apricots – 3 pcs.
Sixth day
Breakfast: chicken broth without salt – 100 ml, steamed red fish – 100 g with green peas (3 tbsp. L.), Rye bread – 1 slice, green tea with 1 tsp. honey;
Lunch: boiled brown rice, lettuce with tomatoes, seasoned with lemon juice and sesame seeds; for dessert, an hour after a meal: a glass of skim milk, kiwi and a banana.
Seventh day
Breakfast: chicken breast – 60 gr, a plate of buckwheat, one bell pepper + low-fat cottage cheese (2 tablespoons)., Black tea with a spoonful of honey, a handful of raisins for dessert;
Lunch: boiled lentils, boiled beef – 100 gr, low-fat yogurt without additives (1 glass 125 gr), almonds (30 gr).
Interview
Poll: What is the easiest way to lose weight in a week?
On a protein diet – a protein menu is ideal for quick weight loss.
By drastically limiting calorie intake.
Choosing a mono-diet – in a week, kefir or buckwheat will give a good result and will not have time to seriously get bored.
A week is not a serious period for any diet, you won’t really be able to lose weight, but you will have to suffer.