How to lose 5 kg in 5 days: at home, urgently, diet

We “eat up” those extra pounds for weeks, months and even years. But we dream of getting rid of them as quickly as possible. For those who are wondering how to lose 5 kg in 5 days at home, all kinds of express diets are ideal. They differ in the range of products, the ratio of proteins, fats, carbohydrates. But they have one thing in common - reducing the caloric content of the diet. Which weight loss system to choose is up to you. When choosing, focus on personal preferences and body characteristics.

Mono-diets

The point is simple: any mono-diet is based on a certain product, which should be consumed for several days. It is clear that it is impossible to lose weight by eating your favorite buns, sausages or fried potatoes every day. Therefore, for such a system, dietary and healthy products are chosen: buckwheat, rice, cucumbers, kefir, apples, citrus fruits, carrots. To make the diet easier to tolerate, it can be “diluted” with other low-calorie foods.

So, during the buckwheat diet you need to eat buckwheat. Moreover, dietary porridge is not boiled, but steamed with boiling water, preferably without adding salt. How to lose 5 kg in 5 days by following a mono-diet, if it is quite difficult to limit yourself? Among the “excesses” you can allow water with lemon, green tea and coffee without sugar, vegetable juices, one grapefruit, and a glass of kefir 40-50 minutes before bedtime. The same rules must be followed during the rice diet. For best results, use unpolished rice. By eating this way, you can lose more than 1 kg per day.

Many people who lose weight admit that mono-diets are really very effective. True, it is difficult for an unprepared person to survive several days on one product. Firstly, the body does not receive the required amount of necessary substances. Secondly, the psychological factor plays an important role: it is difficult to immediately move from dietary diversity to ascetic nutrition. Those who lose weight in this way may experience attacks of irritability, loss of strength, and decreased performance. Therefore, it is not worth continuing mononutrition for more than 5 days.

Principles of express diets for 5 days

The 5-day diet is a short-term diet aimed at rapid weight loss.

The express method is subject to 4 main rules:

Reducing daily calorie intake by 25-40% of normal.
Maintaining water balance – 1.7-2 l/day.
Following the list of products and dishes on the menu, without any deviations or additions.
Does not apply beyond the specified period.

Daily use of multivitamin complexes allows you to compensate for the lack of nutrients during the period of lack of balanced and nutritious meals.

Permitted and prohibited products

During a short-term diet, only low-calorie and healthy ingredients are used in food. Any sweets, fatty, fried foods, baked goods are excluded. Almost no salt or other spices are used during the cooking process.

What you can and cannot eat:

Prohibited	Acceptable for consumption
Sugar (any form)	Honey (no more than 1 tsp/day)
Yeast and confectionery baked goods	Bran toast
Mayonnaise, sauces, ketchup	Any greens
Sausage, frankfurters, fatty meat	Lean beef, chicken, turkey
Sweet soda, packaged juices	Kefir, fermented baked milk, yogurt
Bananas, grapes, dates	Fruits, dried fruits
Potatoes, canned peas, corn	Vegetables
White rice, semolina	Cereals with a low glycemic index (oatmeal, buckwheat, brown rice)

Separate food

The nutrition system is designed for several days, during each of which you must eat a certain type of food. This diet for losing weight by 5 kg in 5 days has received many “folk” names (petal, 5 out of 5), but has a single rule: the sequence of monodays must be strictly observed.

Meat (protein) day. It is necessary to saturate the body with animal protein, which contributes to effective further weight loss. Choose dietary meats: chicken, turkey, rabbit, veal.
Vegetable. Choose any vegetables: zucchini, cucumbers, carrots, tomatoes, radishes, cabbage. Eat them fresh, prepare salads, bake, steam. To improve the taste, you can use herbs, a small amount of olive oil and lemon juice.
Fruit. You can eat any fruit except bananas. Eat them fresh, prepare salads, bake them in the oven. On this day you are allowed to eat a teaspoon of honey.
Cereal. It is allowed to eat porridge with water, as well as a small amount of nuts. The body is especially actively cleansing itself of toxins and preparing for the final day of the diet.
Curd. Choose fresh low-fat or low-fat cottage cheese. On the last day of the diet, the most impressive plummets are observed.

This diet is more varied than the one described earlier, so it is much easier to tolerate. To achieve better results during the diet, it is better to completely abandon salt. Weight loss ranges from 0.8 to 1.5 kg per day. The final result largely depends on the initial weight and nutritional habits before the diet. For example, people with a body mass index greater than 18% have a good chance of losing more than 5 kg.

Drinking diet

You can often find information that the drinking diet is designed for a month. But doctors are sure that staying on any diet for such a long time is dangerous to health. And not everyone can eat exclusively liquid food for 30 days. Therefore, in practice, shorter versions of the drinking diet are used: 14, 7 and 5 days. Since the most active weight loss occurs in the first period, in 5 days you can easily get rid of 4-5 kg. So, what can you drink:

Water is the basis of any nutrition system.
Broths made from vegetables, fish, chicken or beef. They are prepared independently without adding salt. Also, do not add peppers and onions, which whet your appetite.
Fermented milk drinks with a fat content of no more than 2%: kefir, fermented baked milk, classic yogurt without additives, homemade fruit and milkshakes. Milk is absorbed by the body worse than fermented milk products, so you should not lean on it.
Black, green, fruit and herbal teas without sugar. Choose a high quality custard product.
Compotes and jelly, which are boiled with berries and fruits, but without added sugar. To make the diet easier to tolerate, you can prepare jelly with oatmeal.
Fruit and vegetable juices. Choose homemade juices rather than boxed products loaded with preservatives. By the way, some extreme sports enthusiasts, in order to urgently lose 5 kg, go on a drinking diet exclusively based on juices. It guarantees greater weight loss, however, it is much more difficult to tolerate. If you want to choose this option, make sure you don't have allergies.

Useful tips

The following recommendations may help you lose weight quickly:

Rely on liquid food - it fills you up quickly, provides a minimum of calories, and normalizes digestion. Make smoothies from cucumbers, celery, spinach. It is advisable to supplement the smoothie with non-fatty protein foods - you will not be too hungry and will be effective.
Follow your diet - there should be a break of about 12 hours between dinner and breakfast. In between - lunch, dinner, dinner, and also with strict adherence to meal times. The body gets used to the regime, works as efficiently as possible, and you lose weight.
Get enough sleep – Lack of sleep and excess weight are closely linked, as people who don't get enough sleep have slower metabolisms. On detox days, give yourself quality rest. During sleep, the body will produce melatonin, which is responsible for regulating circadian rhythms. The result is that you will return to normal and lose weight faster. As with nutrition, regimen is also very important here.

Exercise – it is not necessary to play sports professionally; adequate regular physical activity will be more than enough. Of course, during the five-day course, jumping and doing abdominal exercises will not give you significant results, but in general, such activity will be extremely useful in life.
Load up on fiber – it is responsible for healthy digestion and helps process food. You should not drink laxative teas or pills; the intestines should be cleansed naturally. Adequate fiber content in the diet is the key to ensuring that you will always be in good shape. If you don’t want to eat salad all the time or can’t, use fiber powder.
Eliminate stress - nerves do not help everyone lose weight, and for those who do, it comes at the cost of their health. Support your body - don’t worry about trifles, take a sedative in courses.

Be sure to read: Can you eat ketchup on a diet for weight loss?

Calorie counting

To lose weight, you must consume fewer calories than you expend. If you want to lose weight very quickly, then the number of calories must be greatly reduced. In this case, you will have to eat no more than 400-500 kcal per day. Try to achieve this amount through the “right” products. For example, the calorie content of 100 g of chips is more than 500 kcal. And the same amount of steamed chicken breast accounts for a little more than 100 kcal.

The calorie content of individual products and ready-made meals can be viewed on the packaging or on the Internet. But keep in mind that the calorie content of 100 g of product is usually indicated, so you will have to arm yourself with a kitchen scale and a calculator. Here is an approximate menu for the day, allowing you to meet the specified number of calories:

breakfast: a small piece of grain bread, 70-80 g of low-fat cottage cheese with herbs, a cup of black coffee without sugar;
lunch: 100 g chicken fillet, garnish of half a bell pepper and half a fresh cucumber;
Snack options: kiwi, medium green apple or small handful of almonds;
dinner: a glass of low-fat kefir.

Starvation

Today, the practice of fasting is becoming increasingly popular. Moreover, they fast not only to lose weight, but also to improve their health. Fasting means a complete abstinence from food; you can only drink clean water. On the first day, it is recommended to do an enema. If you feel a loss of energy, but do not want to stop the process, drink a glass of water with a teaspoon of honey.

In 5 “fasting” days you will lose about 4-7 kg. This method of losing weight should be chosen only if you have at least a few days to prepare your body - switch to lighter foods. There is also dry fasting, during which not only food, but also water is excluded. But this option is available only to trained people.

healthy lifestyle

A healthy lifestyle is one of the most important goals for many people and ensures they stay healthy and active for as long as possible. Various programs are aimed at enabling people to realize their goals faster and more effectively.

The main directions for achieving these goals are:

weight loss;
increased muscle strength;
body improvement;
stability of psychological state;
health promotion.

A healthy lifestyle is not only about avoiding unhealthy foods and eliminating bad habits. A healthy lifestyle also includes daily physical activity. Often we don’t have time to visit fitness clubs or are simply too lazy to do physical exercises at home. There is a way out - give yourself a challenge: for example, do 100 squats a day or stand in the plank for 1 minute. You need to move towards your goal slowly but surely.

How to speed up weight loss?

The lower your initial weight, the more difficult it is to lose it. These techniques, combined with the chosen diet, will help you achieve your goal.

If you have been involved in sports before, do not stop training. If all physical activity was limited to hiking before stopping, a strict diet is not the best time to start a “sports career.” But you can afford daily gymnastics and walking for at least 2 hours.
Daily wraps. Apply anti-cellulite cream to problem areas (hips, buttocks, stomach), wrap in cling film and put on warm clothes. Spend 1-1.5 hours like this, during which you can exercise with a hula hoop or walk on a treadmill.
Take baths every evening to lose weight. You can add sea salt, citrus oils, and linden infusion to warm water. To keep your skin elastic and tight after a sharp weight loss, use a scrub a couple of times a week.

Losing weight with exercise - how to lose 5 kg in a week

An effective alternative way to lose weight quickly is intense physical activity. No matter how grueling diets are, it is difficult to completely get rid of excess weight with their help.

All calories are burned during sports. You can exercise under the supervision of a trainer in a fitness center or at home. Any of the complexes is effective enough to help you lose weight and lose 5 extra pounds in a week.

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To lose weight and achieve results, you need to combine workouts:

On the first day of training, you can work up a good cardio workout;
In the second, go swimming;
On the third day, work with weights.

It is not recommended to exercise every day; you can get injured or overload the body in this mode. Four full workouts per week will be enough.

Contraindications

In order to avoid becoming an enemy to the body in pursuit of beauty, it is necessary to take into account all contraindications.

“Blitz diets” cannot be afforded by those suffering from stomach ulcers, diabetes, gastritis and pancreatitis. Heart and vascular diseases are also an obstacle to rapid weight loss. Those who need a complete and balanced diet for health reasons should also give up thinking about how to lose 5 kg in 5 days. These are pregnant women and nursing mothers, as well as people recovering from illness.

If you often fall into a depressed state, then it is also better to avoid strict dietary restrictions.

The most effective diets: TOP-4

There are many effective diets that allow you to lose weight in a short time. All that remains is to choose the appropriate program and consult with a specialist about contraindications.

Diet of Elena Malysheva

The popular presenter is known for her diets, which allow her to lose 4 to 5 kg in a week. The proposed diet does not harm the body. It is varied and balanced. You can verify this using the sample menu:

Day of the week	Morning	Snack	Dinner	Afternoon snack	Dinner
Mon	Low-fat cottage cheese, bran bread, green tea	Vegetable salad	Celery soup, boiled breast with buckwheat, natural juice	Berries or fruit	A glass of kefir, boiled fish, a piece of bread
W	Oatmeal on water with berries, a glass of milk	Beet and prune salad, bran bread	Vegetable salad with olive oil, rice and chicken tenders	Natural yogurt	Fish soufflé, boiled green beans
Wed	Steamed omelette, carrot-apple salad	Green apple	Vegetable soup, chicken breast with beans	Stewed cabbage with carrots	Low-fat cottage cheese, herbal tea
Thu	Rolled oats porridge, two loaves of bread	The vinaigrette	Sea fish with stewed cabbage, rosehip broth	Apple	Low fat kefir
Fri	Egg, 30 g dried fruits	Low-fat cottage cheese	Zucchini puree, steamed fish, rosehip infusion	Berries	A glass of kefir, rice pilaf with vegetables
Sat	Oatmeal, baked apple	Orange	Stewed cabbage, green apple	Low-fat cottage cheese	Boiled beans and fish soufflé
Sun	Barley porridge, green tea	Beet, carrot and cabbage salad	Buckwheat, steamed cutlet	Fruit juice	Fresh vegetable salad with olive oil, a glass of kefir

The serving size should be chosen based on your own weight. On average, you need to adhere to the daily norm of 1250 kcal. The basic menu can be varied with original recipes that are easy to find on the Internet.

Protein diet

The following nutrition program is very satisfying, but at the same time effective. It is allowed only to healthy men and women who do not have problems with the heart and blood vessels. A sample menu for seven days is as follows:

Day of the week	Breakfast	Lunch	Dinner	Afternoon snack	Dinner
Mon	Yogurt and cottage cheese	Egg white omelet and tomatoes	Boiled chicken with cucumber and herb salad	Yogurt	Baked fish in the oven, rosehip decoction
W	Boiled eggs, fresh tomato	Kefir	Steamed meat, vegetable salad	Orange	Cabbage and cucumber salad, boiled beans
Wed	Cottage cheese, coffee without sugar	Tofu with bread	Steamed chicken, some dark rice	Sour fruit	Boiled liver, green salad
Thu	Omelet with ham	Yogurt	Vegetable puree soup, bread	Dried fruits	Stew with green peas
Fri	Cottage cheese with candied fruits, green tea	Sour fruit	Boiled buckwheat with meat	Apple	Stewed fish
Sat	Scrambled eggs, fresh tomato	Kefir	Boiled chicken breast, fresh vegetable salad	Two kiwis	Citrus juice, cabbage salad with peas
Sun	Low-fat cottage cheese, coffee without sugar	apple	Boiled veal, vegetable salad	carrot juice	Vegetable salad, apple juice

It is permissible to eat 30 g of rye or wheat bran per day. Spices are allowed during the diet.

Favorite diet

This is an effective diet that consists of alternating drinking and eating days. On average, you can lose from 3 to 7 kg per week.

Day	Authorized Products
Drinking	Any liquid in unlimited quantities (broth, tea, juice, compote, coffee, jelly)
Vegetable	Any vegetables, boiled or raw, without salt and seasonings (except potatoes)
Drinking	The diet is the same as on the first day
Fruit	Fresh and baked fruits (except grapes and bananas)
Protein	The basis of the diet is low-fat cottage cheese, eggs, boiled chicken, sour milk
Drinking	Broth and unsweetened drinks
Quitting the diet	2 eggs for breakfast, light soup for lunch, vegetable salad for dinner, juices and fruits are suitable for a snack

If you have high cholesterol levels, you should limit your consumption of yolks.

Buckwheat diet

Buckwheat porridge lovers will like the following diet. For seven days it is necessary to consume cereals cooked without salt in water. It is prepared in the evening by pouring boiling water over it. During the buckwheat diet, drink a lot of water. Kefir is allowed in the amount of one liter per day.

Exit from the program should be based on light nutrition. You can’t immediately fill yourself up; eat fatty and sweet foods. This is a very effective method that will allow you to lose five kilos in a week with minimal physical activity.

This is important to know

Any express diet is stressful for the body, especially if you have not previously practiced weight loss systems based on strict restrictions. After returning to the usual diet, the body tries to make up for the loss, which leads to rapid weight gain. If you want the result to last not a week, but much longer, take care of a smooth exit from the diet.

Long-term adherence to a rigid diet can lead to serious problems. Therefore, such diets should be resorted to only in exceptional cases, for example, when it is necessary to prepare for an important event, which is only a few days away. Finally, remember to listen to your body. If during the process you observe a significant deterioration in your health, it is better to stop the diet.