Fastest diet plan to lose 10 pounds in a week

Fastest diet plan to lose 10 pounds in a week

There is a way to eliminate and reduce fat intake that will allow to really lose up to 5 kilos in 7 days - without hunger, strange complements or stopping eating any type of food altogether.

How is it possible? It's all about making small sacrifices along with specific techniques.

Lose 5 kilos in 7 days with this diet is easy. The only "requirement" is to follow it strictly during all those days. It is a fast and very effective diet with results compensating the rigidity of those days.

It is surprising how fast this diet is: lose 5 kilos in just one week. It is a low calorie diet, so it is not recommended to exercise at the same time.

Diet to lose 5 kilos in 7 days

 lose 5 kilos in 7 days

This diet will allow you to lose 5 kilos in a healthy way.

Menu Day 1

Breakfast: a green or black tea with 30 grams of whole grains.

Lunch: 100 grams of turkey ham, 1 slice of fresh cheese and all the carrots you want.

Dinner: A salad of broccoli, with onion, pepper and 6 cashews with a spoonful of oil and a pinch of salt.

Menu Day 2

Breakfast: a green or black tea with 2 apples.

Lunch: 1 poached egg with spinach in 1 slice of wholemeal bread and 1 small glass (200 ml) of natural juice.

Dinner: 100 g of chicken breast with sliced ​​mushrooms, and a tomato.

Menu Day 3

Breakfast: a green or black tea with 30 grams of whole grains.

Lunch: ½ cup of baked beans with 2 tablespoons of grated cheese and 1 slice of wholemeal bread, a glass of natural juice (200 ml).

Dinner: ¾ cup of cooked brown rice with a small can of tuna, 6 olives, 1 chopped tomato and all of it seasoned with a spoonful of olive oil and a pinch of salt.

Menu Day 4

Breakfast: a green or black tea with 2 apples.

Lunch: 1 slice of whole wheat bread with 50 g of ham or turkey and a salad of rocket tomato and carrot grated. For dessert 2 kiwis.

Dinner: Chicken salad with 100 g of chicken breast without fat, ½ cup of chickpeas, a medium roasted pumpkin, a zucchini, 1 tomato.

Menu Day 5

Breakfast: a green or black tea with 2 kiwis

Lunch: a 2-egg omelet with a tomato and a slice of wholemeal bread

Dinner: 150 g of salmon fillet with 1 cup of potato slices (100g) and a large green salad.

Menu Day 6

Breakfast: a green or black tea with 30 grams of whole grains.

Lunch: a salad of 100 grams of chicken made with strips of spinach and a mango in pieces. It is possible to add onions, a teaspoon of olive oil, mustard and salt.

Dinner: 100 g of meat with a baked potato.

Menu Day 7

Breakfast: 2 slices of wholemeal bread toast with grilled mushrooms. Spread the bread with 2 tablespoons ricotta, 1 small coffee.

Lunch: a salmon fillet with a large green salad, ¼ avocado, 1 apple.

Dinner: 150 grams of grilled white fish served with eggplant, zucchini, pumpkin and roasted red pepper.

Tips to make the diet more enjoyable

You can do a certain food exchange within the same group. To make this diet to be very effective in weight loss it is better to always choose broadleaf vegetables.

One important tip: it is possible to change dinner for lunch and vice versa. Adapt it as best suits you. This does not influence the diet of 7 days.

It is also possible to eat the food in the wanted order, for example, first the vegetables and then the fruit or vice versa.

The 20 Secrets to lose 5 kilos in 1 week

20 Secrets to lose 5 kilos in 1 week

1. Prohibited white bread and pasta

Try to stop the consumption of all white grain products, such as white rice, spaghetti or roll sandwiches. Suspending this type of food helps lose weight immediately because the carbohydrates in these foods inflate the body particularly around the belly in the form of fat.

To go one step further, instead of replacing them with healthier products like whole meal bread but still imperfect (they also inflate the body), replace them with vegetables. In this way, a chicken sandwich turns into a chicken salad. Carbohydrates from vegetables are digested more slowly so that you stay full longer too. And since vegetables are made up of water for the most part, they also help to get the excess water out of the body.

2. Start the day with a natural fruit juice

Both vegetables and fruits are the main source of vitamins and minerals that the body needs. They also help combat and, on the other hand, prevent some conditions that may exist. They are recommended when you have stress, gastritis, diabetes, etc. It is a completely natural method and basically consists of focusing on fruits and vegetables.

Mix vegetables and fruits to prepare juices. The body after drinking them is at the same time cleaned, detoxified, revitalized and also strengthened.

That is to say that the weight loss is not only focused on reducing the extra kilos but also on improving the quality of life. There are several types of mixtures of specific vegetables and fruits that are the most recommended for this purpose.

3. Do 30 minutes of cardio each day

Any physical exercise that accelerates the heart will burn calories too. But more calories will be burned when choosing a cardio routine that uses several muscles simultaneously.

More calories will be burned per session when incorporating intervals / pauses: alternating short bursts of intense cardio with quieter activity for a few seconds. Experts are not sure why it works but fitness coaches are sure of that.

4. Drink coffee one hour before physical exercise

It is the only exception to the rule of only drinking water: in the same way that coffee makes the morning at work more productive, a small cup of coffee with a splash of skimmed milk (around 11 calories) or black (only 5 calories) will stimulate the physical exercise. This allows burning more calories without realizing that you are pushing more.

5. Stand up when you have sex

It is not that you need an excuse to make love with your partner every night but the fact is that this position is a fat burner. In fact, being up means you make more effort, and the more active you are, the more calories you burn - up to 144 for 30 minutes!

Sex also raises levels of endorphins; substances produced by the brain decreasing anxiety and the desire to eat.

6. Do 36 push-ups and squats every 2 days

This type of exercise will help to sculpt the muscles, to have more aerodynamic appearance. Make three sets of 12 of each exercise every 2 days. The push-ups are focused on the upper body while the squats on the back, hips and thighs.

Quick notice: Make sure the back and legs stay on a straight line during the push-ups will improve muscle tone. It is also possible to build even more muscle with the squats when holding extra weight in each hand while doing them (2 - 4 kg in each hand).

7. Sleep 30 more minutes each night

This extra half hour can renew / rest the body enough to make better food choices (in other words no more food made of fast sugar for breakfast in search of energy), not wake up tired and therefore not go to the gym.

Sleeping more (7 to 8 hours) also stimulates the metabolism. And since the body builds muscle while sleep, sleeping equals a better muscle tone.

8. Make 1 food sacrifice

Sacrificing a craving - such as the fries at lunch or the chocolate dessert after dinner - can eliminate hundreds of calories from the diet! This results in less fat. The body will not even observe its absence.

9. Eat Salmon for Lunch

Salmon for Lunch

It is made of nutrients that build muscle tone and give the skin a healthy appearance. Some nutritionists say that consuming a portion can immediately rejuvenate the appearance of the face.

10. Maintain a right posture

Keeping the back rigid and the shoulders back while putting the belly, gives a slimmer appearance in the torso, since to maintain good posture there is a need to use many muscles at the same time, which burns fat to maintain it.

11. Do squats and abs

Bodybuilders use this technique before competitions because it adds definition to the muscles. Make three sets of 12 exercises to tighten the abs, belly and legs, every 2 days.

12. Drink a glass of water before each meal

It consists of drinking a glass of water before each meal, this way, makes the body feel more hydrated and more satiated, which will help to avoid eating in excess.

It is proven by studies that people who apply this trick can reduce about 400 calories every day, without a doubt, a great help to achieve the goal.

13. Lower the temperature of the bedroom

The idea of ​​burning calories while sleeping may seem too good to be true, but a study by the "National Institute of Health Clinical Center" found that people who sleep in a room at a lower temperature burn up to seven times more calories than those who sleep in temperatures higher.

14. Prepare the next day's meal the night before

An average meal in any restaurant contains more than twice the calories that should be consumed in one sitting. But, with the rush of the morning, who has time to prepare his food? Get away from all those extra calories by preparing the food the night before. (Try a delicious tuna or chicken salad).

15. Dinner with little salt

To wake up less bloated, definitely avoid high-sodium foods, advises Keri Gans, author of The Small Change Diet. What happens is that the salt stays in the digestive system during the night, so waking up would be more swollen than normal. The best option is to cook a healthy dinner with steamed vegetables and lean protein, none of this is loaded with salt.

16. Do not use butter or margarine

Use only olive oil and if possible, virgin olive. A toast with olive oil and a few granites of salt is delicious for breakfast. It is much healthier; it provides quality nutrients and takes away the hunger.

17. Chew a lot the snacks

Chewing many times favors a good digestion of the nutrients. In addition, this will cheat the stomach and end up eating less. It is one of the best tricks to lose weight that exist, because it helps improve digestion and health in general.

18. Change the meat with fish

Varieties of fish are there to not get bored. Apart from that the fish is rich in omega 3 (fatty acids) and the omega 3 can help in the combustion of calories, because they start the metabolism. Keep in mind that people who are subject to a diet burn 20% more if they include fish among the products they can eat, compared to those who do not eat it.

19. Try the avocado

avocado

Avocado will provide the oleic acid that will help lose weight and keep hunger at bay.

20. Take a warm bath at night to help digestion

Warm bath also prepares the body for sleep, which keeps the sugar level balanced.

Sources

[1] https://www.ncbi.nlm.nih.gov : Weight Loss and Obesity in the Treatment and Prevention of Osteoarthritis
[2] http://www.1weekdiets.com : 5 kilos in a week diet
[3] https://www.quora.com : How do I lose a minimum of 5kg of weight in just 1 week?





Posted on 04/02/2018 by Ines Kammoun Weight. Fitness. Dieting 0 41751
Tag: Weight

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