Diet to Lose 5 Kgs in 1 Week

Diet to Lose 5 Kgs in 1 Week

Today, most people want to lose weight quickly in a short time and want the lost weight to be permanent. For this, there are those who follow a shock diet for 1 week, even those who are fed only with liquid. Instead, it is possible to lose 5 kilos in 1 week by paying attention to what you eat and with a strict exercise program.

For this, the following diet list must be strictly followed. Care should be taken to consume 2.5-3 litres of water every day. Loss of muscle mass is prevented by the intake of necessary nutrients to the body. At the same time, it is of great importance to replace the water and minerals lost through sports. At least 1 hour of walking should be done every day of the week. Depending on its effects on blood pressure, 1-3 cups of green tea can be consumed during the day. During the diet, sweets, salty snacks and pastries should be avoided.

After losing 5 kilos in 1 week, old bad eating habits should not be returned. If you continue to eat irregular and unhealthy as before, it will cause you to regain the excess weight loss in 1 week in a short time.

Pregnant and lactating women are not recommended to follow this diet. Individuals with chronic diseases should consult their doctor and apply.

How to Lose 5 Kgs in 1 Week?

It is important not to be overweight in order to have a healthy body, to be able to move comfortably in our daily life and to keep up with the high tempo. For this, many people sign up for gyms and follow diets. As a result of increasing demand, experts have developed diets that make you lose 5 kilos in 1 week.

Experts say that we should consume small portions of each meal while following the diet that loses 5 kilos in 1 week. However, foods should be low-calorie but nutritious. Fresh vegetables and fruits are among the foods that have these characteristics. Apart from our diet, it is very important that we do our daily training. Because in terms of fat burning, walking and exercises will increase the efficiency of our diet. In addition, we should burn 4500 to 6000 calories more than the calories we take with our daily movements and exercises.

In addition to all these, we should pay attention to the consumption of plenty of water and fluids. Because water regulates the work of our metabolism. It is also important for our kidney and intestinal health. The reabsorption of nutrients reaching the intestines reduces energy loss, so we consume fewer calories and lose weight more easily. One of the important liquids is green tea. Green tea, which has been proven to lose weight, both meets our fluid needs and helps us lose weight by accelerating our metabolism.

As a result, while following a diet that loses 5 kilos in 1 week, less calories are taken by consuming small portions but satisfying foods. In addition, fat burning is accelerated by daily training and metabolism is regulated by consuming plenty of fluids.

Tips for Those Who Want to Lose 5 Kilos in 1 Week

There is no miraculous method that can help us in losing weight or regional slimming. Losing weight is a challenging process that requires persistence, perseverance and effort. If we felt the need to lose weight in a short time and started doing research on the subject in line with our needs, my best advice to you is to start under the control of an absolute physician and proceed. The diet, which makes you lose five kilos in a week, should be regulated by the person’s own body and applied under the supervision of a physician. The desired results in terms of weight loss in a short time should not pose a threat to the health of the person.

Although it is possible to lose five kilos in a week with diet, although it is aimed to lose body fat in the majority, we lose weight by losing excess water weight. Since the diet is a quick start to weight loss, it is very useful for motivation. A diet that loses five kilos in a week is not a long-term diet program. I would like to share with you the tips that will support the diet during the application;

  • Keep the amount of carbohydrates to a minimum and take care to consume lean proteins.
  • You should stay away from processed foods and junk food products and consume plenty of fibrous foods, and vegetable dishes should be frequently preferred menus.
  • If you do not consume fewer calories than you spend, you cannot burn fat, so you cannot lose weight.
  • In addition to your normal exercise programs, try high-intensity exercises and do weight training. Take care to be active in your daily life outside of the gym.

What Exercises Should I Do to Lose 5 Kilos in 1 Week?

weight loss exercise

Losing weight by maintaining body resistance in a short time can be successful by supporting a healthy diet with a regular exercise program. Let’s not forget that people who follow a shock diet quickly regain the weight they lost after the diet is over. The main thing is not to regain the weight we lost, but not to lose our energy and our health. When we start to apply the diet that makes you lose 5 kilos in 1 week, we should take care not to consume carbohydrate-based, starchy, sugary foods. Reducing these allows for weight loss from both fat and water. Abundant protein intake also accelerates our metabolism by reducing our appetite during this period and helps us to lose weight. With a quick start, a noticeable result after the application allows us to reach the motivation we want.

In order for the diet to lose 5 kilos in 1 week, it must be supported with high-intensity exercise in order to achieve the desired result permanently, it has been accepted by many studies that it is five times more effective than normal exercise. Lifting weights, turning fat burning into muscle by working out are the most effective and fast ways to get fit. In the 5-10 minute high-intensity program to be applied after normal daily exercise three or four times a week, it is actually not that difficult to achieve the desired result by performing movements such as cycling for 30 seconds, rowing, jogging, climbing stairs correctly and at the right time. we will be When applied correctly and faithfully to the plan, the diet that makes you lose 5 kilos in a week is real, it works.

What are the things to be considered by those who want to lose 5 kilos in 1 week?

Today, the spread of plaza life and city life cause us to be very inactive during the day. Humanity has had to turn to this way of life by necessity. Of course, this lifestyle brought some problems with it. The most important of these are weight gain and obesity. Many people go on a diet and go to the gym to lose weight. This life has created a demand for diet. Experts have developed diets that make you lose 5 kilos in 1 week.

While following a diet that makes you lose 5 kilos in 1 week, we should pay attention to doing sports and walking every day. Exercise will accelerate our metabolism, increase fat burning and help us lose weight. We must pay attention to nutrition so that we do not get back the calories we burn. We should eat hearty foods in small portions. We need to burn 4500 to 6000 calories more than the calories we take in daily.

We should drink plenty of water and fluids. Scientific research has proven that green tea helps to lose weight. How we eat is as important as what we eat. We have to chew the food thoroughly in our mouths. In this way, the energy we get from food will increase, and we will get hungry later and consume fewer calories. Our eating time should be long so that we reach the feeling of satiety and consume less food.

As a result, we should pay attention to doing sports and walking, eating a balanced and healthy diet, drinking plenty of fluids, chewing food well and eating for a long time while dieting to lose 5 kg in 1 week.

Diet List to Lose 5 Weight in 1 Week

diet to lose 5kg in a week

With the diet list that makes you lose 5 kilos in 1 week, we aimed to lose maximum weight in a week. However, before applying this diet, your health problems should be taken into account and the diet list may need to be revised individually.

Day 1: Diet List

Morning

  • 1 boiled egg
  • 1 kb light white cheese
  • Cold cuts of vegetables 1 thin slice of whole wheat/rye bread

Snack

  • 1 portion of fruit (100g apple, banana, etc…)

Noon

  • 90 g meatballs/fish/meat Lots of salad
  • 1 ID whole wheat/rye bread

Snack

  • 1 cup of light kefir

Evening

  • 1 ladle of soup
  • 8 tablespoons of the vegetable dish with olive oil
  • 4 tablespoons of light yoghurt

Day 2: Diet List

Morning

  • Scrambled omelette made with 1 egg + 1 slice of feta cheese
  • cold cuts vegetables

Snack

  • 5 raw almonds

Noon

  • Green Lentil Curd Salad

Snack

  • 1 small apple

Evening

  • 1 medium ladle of soup
  • 90 g baked/grilled/boiled meat/chicken/fish
  • 4 tablespoons of light yoghurt

Day 3: Diet List

Morning

  • 1 glass of light milk + 2 tablespoons of oatmeal + 1 portion of fruit + muesli made with plenty of cinnamon

Snack

  • 3-4 unroasted hazelnuts

Noon

  • 90 g baked / grilled / boiled meat / chicken / fish
  • Seasonal Salad
  • 1 thin slice of whole wheat bread

Snack

  • 2 diet biscuits

Evening

  • Unlimited boiled vegetables
  • 1 bowl of light yoghurt with chilli pepper

Day 4: Diet List

Morning

  • 1 egg
  • ½ avocado
  • 1 thin slice of whole wheat bread

Snack

  • 1 small apple

Noon

  • 8 tablespoons of the vegetable dish with olive oil
  • 1 bowl of tzatziki

Snack

  • 1 cup of light milk

Evening

  • 1 medium ladle of soup
  • 90 g grilled fish
  • Seasonal Salad

Day 5: Diet List

Morning

  • 1 glass of kefir + 1 portion of fruit

Snack

  • 4-5 almonds

Noon

  • 8 tablespoons of legumes
  • 1 glass of buttermilk
  • 1 ID bread

Snack

  • 1 small banana

Evening

  • Unlimited boiled vegetables
  • 4 tablespoons of light yoghurt

Day 6: Diet List

Morning

  • 1 boiled egg
  • 1 matchbox size light cheese
  • Lots of Cucumbers, Tomatoes

Snack

  • 1 medium orange

Noon

  • 120 gr grilled meatballs
  • lots of salad
  • 4 tablespoons of light yoghurt

Evening

  • Quinoa Salad
  • 1 cup of light buttermilk

Snack

  • 1 cup of light milk

Day 7: Diet List

Morning

  • 1 glass of light milk + 2 tablespoons of oatmeal + 1 portion of fruit + muesli made with plenty of cinnamon

Noon

  • 8 tablespoons of vegetable meal 1 SB buttermilk 1 thin slice of whole wheat bread

Snack

  • 1 cucumber + a few spinach leaves + detox water with parsley

Evening

  • 90 g baked/grilled/boiled meat/chicken/fish
  • 4 tablespoons of light yoghurt
  • lots of salad

Disadvantages of Losing Weight in a Short Time

The first thing we should point out is: Although it is technically possible to lose 5 kilos per week, it is not recommended. The disadvantages of losing a large amount of weight in a short time are as follows:

  • When you lose a lot of weight in a short period of time (more than 2 kilos per week), you are likely to regain the weight you lost soon. Because these overly restrictive diets cannot be sustained for long, you are likely to experience nutritional deficiencies if you do.
  • When you lose weight too fast, most of the weight you lose is water, not fat. Because it is not possible to burn 5 kilos of fat per week.
  • When you lose weight too fast, insulin levels decrease while the kidneys excrete more sodium. This reduces your body’s water holding capacity and is an unhealthy result.
  • If you want to follow this type of shock diet, it is recommended that you only continue for a short time and then continue with a healthy diet and exercise program.

5 Weight Loss Cures in 1 Week

You can watch many programs to lose 5 kilos in 1 week. What they all have in common is that they need to reduce your daily calorie intake for them to work. Reduce carbohydrates and fat as much as possible and replace them with protein and vegetables. To support this foundation, you can apply the following cures:

  • Cabbage cure: Cabbage supports your diet by accelerating bowel movements. If you do not have allergies, chronic diseases and cabbage does not cause you pain, you can apply it. Boil a few cabbage leaves in 1.5 cups of water. For at night before going to bed or in the morning.
  • Lemon cure: Boil the juice of one lemon in a glass of water on an empty stomach in the morning and drink it before breakfast. This makes you feel more fit as well as losing weight.
  • Vinegar cure: Add 2 teaspoons of apple cider vinegar to 1 glass of warm water and add 1 teaspoon of honey to sweeten it. When you consume this mixture on an empty stomach in the morning, you will both lose weight faster and feel full for a long time.

Is It Healthy To Lose 5 Kilos In 1 Week?

As a result of research, one out of every 5 people today is determined to be overweight. Losing 5 kg in 1 week is very dangerous and very harmful for your health. Expert dietitians say that losing 4 kilos a month is suitable for health. The weight you lose by exercising in a healthy way will be both healthy for you and permanent. Losing weight so quickly in such a short time will be harmful to your health and will not offer you a permanent solution. Individuals who are overweight should not act fast during the weight loss process and should protect their health by spreading their weight loss over a long period of time with the help of a specialist dietician and obtaining a permanent result.

The shock diets and harmful pills you see on the internet that guarantee 5 kilos in 1 week do not weaken you, on the contrary, it can lead to body damage. Experts say it will be healthy to lose a small amount of weight over the long term. Rapid weight loss can have many side effects on your body. Some of the side effects are; muscle wasting, metabolic disorder, heart ailments etc. Many side effects can be seen. Losing 5 kilos a week can create such negative results. Experts consider it appropriate for your health to lose 1 kilo in a week. You will gain double the weight you lost quickly in a short time. In this process, your goal should not be to lose weight quickly and unhealthy. It is important for you to lose weight in a healthy way. Remember, the most important thing you have in this life is your health.

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