Simple plan to lose 5 kilograms in one week

Is this some kind of joke, or is it still possible to lose 5 kg in a week? Yes, it's actually possible! If you approach this matter wisely.

If you are looking for an effective way to lose 5 kg in a week, you have come to the right place, because this guide will show you how to do it without endangering your health.

Whenever it comes to such a thing, people usually come up with all kinds of fasting and express diets.

However, there are situations where you really want to lose a few pounds very quickly.

Whether it's a wedding, prom, or that special occasion, losing a few pounds in a week will actually make you feel better in your favorite outfit.

This article was created especially for women and girls who want to turn down the volume in no time. Although the methods and methods of weight loss described here are quite universal and suitable for both genders.

In order to lose this weight fast, you will have to make significant adjustments to your diet and daily routine.

You have to follow a diet with the right number of calories, but at the same time provide your body with all the nutrients it needs to function properly.

For example, you may need to cut sugar from your diet, which means that in order to lose weight, you will need to skip snacks between meals.

Is it really possible to lose 5 kg in a week?

Before we jump into the tutorial, let's clarify one thing that health blogs always ignore, thus causing misunderstandings from readers. Losing 5 pounds in just a week is real, but weight loss isn't just about body fat. That's why you need to create a calorie deficit and increase your calorie consumption to burn excess fat.

It is absolutely impossible to lose 5 kilograms of fat exclusively in a week without harm to health.

But don't worry, because there are still ways to lose weight while looking slim and fit.

Of course, this is mainly achieved by reducing the percentage of fat, but do not forget that excess weight can be removed by removing excess water from the body. How did this happen?

Diets to reduce weight and volume will certainly lower your blood insulin levels and force your body to get rid of carbohydrates trapped in stored water.

When insulin levels drop, water will no longer be retained in the body, forcing the kidneys to get rid of excess sodium.

Now that we know it, let's move on to a guide on how you can lose 5 kg in a week at home.

Eat less carbs and more protein

By switching to a low-carb diet for a week, you can easily lose weight and improve the appearance of your muscles.

Research shows that a low-carb diet is very effective for weight loss. Any, even a short-term reduction in carbohydrate intake leads to dehydration of the body and the removal of excess water.

This is why people who decide to go on a low-carb diet usually see a difference when they hit the scales the next morning.

And when you eat mostly protein foods, you reduce your appetite, because it makes you feel full longer and speeds up your metabolism.

A diet that will help you achieve your desired goals

Everyone has their own preferences for breakfast, lunch, and dinner, so below are various options you can choose from that are right for you.

Breakfast

Option 1 - egg sandwich on whole wheat bread

1 slice of sprouted wheat bread + 1 hard-boiled egg + 2 slices of tomato

Option 2 - oatmeal breakfast

1 cup wheat bran + 1 cup unsweetened almond milk + 1/4 cup blueberries

Option 3 - Super Vegetable Smoothie (Recommended)

Cut one medium beet into pieces and send to a blender along with four carrots and ice cubes. You can also squeeze half a lemon into it for added flavour.

Dinner

Option 1 - chicken with vegetables

60 grams skinless grilled chicken, diced + 1 sliced avocado + 1 bowl of lettuce and tomatoes

Option 2 - tuna tortilla

60g tuna + 3 large kale leaves + a little olive oil + 1/2 head chopped onion + gluten-free whole wheat tortilla

Option 3 - spinach salad (recommended)

Take spinach, carrots, kale and zucchini. Cut and make a vegetable salad.

Dinner

Option 1 - chicken salad

85 grams boneless chicken + 2 cups broccoli + 1 tablespoon olive oil + 1/2 cup boiled brown rice

Option 2 - lemon paste with asparagus and salmon

1/2 cup boiled brown rice + 60 grams grilled salmon + 2 tablespoons lemon juice, squeezed onto salmon + 1 head chopped or chopped garlic + 1 cup freshly chopped asparagus

Option 3 - boiled potatoes with salad (recommended)

2 medium potatoes + lettuce (combine canned kale, kale and lettuce)

Acceptable drinks

In addition to water, you can drink the following drinks:

• Coffee with almond milk;
• Green tea;
• Fresh lemon juice (highly recommended)
• Fresh squeezed orange juice, as long as you don't buy it at the store, squeeze it yourself and don't add sugar, drink it as is.

Okay, now I have a diet plan. What's next?

Now that you have an effective diet plan in place, there is one more thing to do besides eating healthy and that is exercise.

Don't worry, it's not as difficult as it seems.

If for some reason you haven't been exercising regularly, there are always ways to burn calories without hitting the gym.

You can start by changing public transportation by walking if it's not far, or taking the stairs instead of the elevator.

Cycling, jogging, or jogging are also great exercise options. The point is to start the process of burning calories and speed up the removal of fat from the body.

Remember that you only have seven days to lose 5 pounds.

To do this, you have to show determination and be as active as possible lately. Let's start with aerobic exercise, and then move on to strength training to strengthen muscles.

When you start exercising, fat will be used as energy, i. e. burned, and muscles will become stronger and more prominent, your body will start burning more calories while sleeping.

Regular exercise will help maintain optimal oxygen levels in the blood, deliver nutrients to body tissues, and improve the cardiovascular system and blood circulation. And you can also get rid of the lower abdomen, sides and generally improve muscle tone.

All of these things are very important in achieving your goals.

Note: If you regularly take any medication, be sure to consult your doctor before starting any indicated diet or physical activity.

What about nutritional supplements?

When it comes to nutritional supplements, it can be difficult to find the best product.

Indeed, there are supplements that can help reduce hunger, while there are also those that are not.

One of the best weight loss supplements you can find is L-Carnitine to help you burn more fat cells. But he works only in conditions of active physical activity. If you plan to take it and just lie on the sofa, then it is better not to waste your money.

The essence of this supplement can be explained as follows: during exercise, the body uses 1 fat cell without L-carnitine, and with it 2. Conditional numbers for example. But the essence of the process is just that.

But it should be borne in mind that this is not some kind of magic powder, but just an aid in your own endeavors.

Consuming it every day, following a diet and exercising, is guaranteed to lose 5 kg in a week. This is a very powerful combination that will help you burn stored fat and prevent further storage.

High intensity workout for fast results

Remember we talked about physical activity earlier?

It is no coincidence that we return to the topic, because we want to lose as much as 5 kilograms in just a week, and be as safe as possible for our health.

Let's see what we already have in service:

• Effective diet plan.
• Natural food additives to speed up the process.

What is missing?

And there are not enough organized training programs for this week. Yes, you can go for a jog or even go for a walk in the woods, but it's better if you do some systematic strength training.

Whenever you do high-intensity exercise or resistance training, your body gets rid of excess carbohydrates and water.

Research shows that 5 or 10 minutes of high-intensity exercise can be five times more effective than a regular set of exercises.

Some more important tips

• The Sunday Diet - Research shows that your chances of success are higher if you start on a Sunday than any other day. According to research, the worst day to go on a diet is Tuesday.
• Keep the contents of your plate bright and colorful - if you find your food colorless and boring, you know what to do: above we've outlined a great weekly diet of a variety of vegetables.
• Use a large fork to help you eat less: Researchers have found that a large fork focuses your attention better on how much you are actually eating than a small fork.
• Don't watch cooking shows - the wide variety of delicious dishes cooked on TV can make your weight loss journey that much more difficult. Try to eliminate as many distractions as possible.
• Control the amount of starch in your diet - In the diet plan above, eat minimal starchy foods, such as cereal breads, potatoes, and brown rice. Avoid other types of carbohydrates on your desk, as these can increase your blood sugar levels and make you feel hungry.
• Eat whole grains to satisfy your hunger pangs in the morning - bring a serving of oatmeal to work, so you can snack on it and thus avoid foods high in sugar.
• Provide something healthy for a snack - best with beans, carrots, tomatoes, and whole-grain bread.
• Store almond milk in your fridge - keep in mind that you want to lose 5 pounds in one week, so stay away from any animal fats. Instead, drink unsweetened almond milk if you feel very hungry, especially at night.
• Make sure you get protein at every meal - be it beans, chicken or tuna, protein is needed to burn fat and speed up your metabolism.
• Keep a basket of washed fruits and vegetables in your pantry to help you eat less. They have fewer calories and at the same time provide you with all the essential nutrients your body needs.
• However, avoid fruits that are high in sugar such as bananas, pineapples, and cherries. Choose less sweet fruits like kiwi, raspberries, cranberries, avocados, and olives.
• Be prepared to say no - no matter what diet you're on (be it kefir or buckwheat), at some point you'll be tempted to indulge in those little cookies. However, when you are offered all these delicious things, refuse and let them know that you are now trying to lose 5 pounds in 7 days. People respect those who have goals and perseverance in achieving them.
• Let your family and friends know that when you share your goals with family and friends, you start to feel responsible for what you say, because they will expect you to keep your word. This will keep you from making bad decisions and actually make you stronger.
• Don't let the past hold you back - if you've tried weight loss plans in the past and it didn't work, don't let those failures affect your future. Everyone makes mistakes, so forget any plans or systems you've tried before. This time, you can achieve anything if you apply your mind, heart and strength to it.

Frequently Asked Questions

Many readers and customers have asked questions about this diet. Below is a Q&A section that will help you find answers to questions that interest you.

Can alcohol be consumed while on this diet?

No, give up alcohol completely because it will prevent you from reaching your goals.

I feel dizzy and hungry before going to bed, what should I eat?

Eat fruit or vegetables. They will create a feeling of fullness for the rest of the night without adding calories at the same time. As we mentioned earlier, try to avoid high-sugar fruits in favor of low-sugar fruits.

Others are getting results with this diet, why not me?

Keep in mind that everyone's initial state is different, so it's important to understand that your physical state will naturally affect the results you achieve. If you have a medical condition, be sure to see your doctor before starting any weight loss work.

I want to lose more than 5 kilos. Can I continue to follow the plan beyond the weekend?

Yes, the duration of the plan can be increased, but if you want to lose more weight, it's best to do this for 2-3 weeks, then rest, and then diet for another two weeks.

I'm already in the middle of the week, and I haven't lost any weight. What do I have to do?

Do not stop. You have to finish this week. Everyone has a different metabolism, so the results may be different.

Do not eat less than the plan recommends, as this will affect the effectiveness of the diet. For some people, it takes time for their body to get used to the changes and visible results.

Can I replace the rice with something?

Instead of rice, you can eat potatoes, buckwheat or quinoa.

And now - start doing business!

Now that you know how to quickly lose a few extra kilos, it's time to start exercising and see the results.

You start an exciting journey. So your body and mind must be prepared for the trials and temptations that you will face there.

For those who put their mind, heart and will into something, nothing is impossible. Get started and you will be amazed at what you have achieved!