“7 kg in 7 days” - diet for a week: pros and cons, reviews

General rules

Losing 7 kg in a week is a serious task that not every nutritionist and fitness trainer can cope with, because the daily weight loss should be at least 1 kg, and the intensity of weight loss should not decrease throughout the entire 7 days. This is quite difficult to achieve, because the human body adapts very well to calorie restrictions and uses up glycogen , loses water, cleanses the intestines, and does not engage in the energy-consuming and lengthy process of decomposing fat deposits. But modern approaches to losing weight have reached a new level and emergency diets are most often based on:

  • The basics of a fractional and separate menu - for a person to start losing weight, he should not feel hungry, then a deficiency of building and nutritional substances is not created, stress - and the available stored energy is consumed. For example, if there is enough protein in the diet and there are physical. load, then you can also build muscle mass, so meals are usually frequent (5-6 times a day), in small portions (no more than 200 g), alternating protein and carbohydrate foods.
  • Accelerating metabolism - today there are many approaches to maintaining a high level of metabolic processes - this includes dietary lemonade , Sassi drink, black coffee, herbal teas, fresh fruit and vegetable smoothies, detox drinks, etc. Very often in the dietary plan there are recommendations - drink coffee, water with lemon every day, make a smoothie for an afternoon snack.
  • The principles of a healthy and balanced diet - it is very important not to harm the body during emergency weight loss, so the menu, if low-carbohydrate, low-calorie, is rich in healthy and satisfying cereals, lactic acid products, vegetables, fruits, lean protein (light chicken, sea fish, rich in also healthy fats, but there are also vegetarian programs). In addition, all diets prohibit fried, too salty, spicy, smoked, canned, alcoholic - everything that retains fluid in the body, stimulates appetite and can lead to negative health consequences, because the recovery process or lack of important nutritional components can lead to the return of kilograms, and even with an additional weight!
  • Maintaining water balance and cleansing - in addition to the fact that it was possible to achieve a high intensity of breakdown of fat reserves, it is also important to remove breakdown products that are usually toxic to the body, therefore, during the period of weight loss, it is recommended to drink at least 2.5-3 liters of water, and this is what we are talking about not about tea or soda, but about pure natural water. In addition, many experts advise performing cleansing enemas every day before bed, which will help urgently evacuate the contents of the intestines, because many people know that congestion and constipation are not a rare problem for people losing weight.

Menu for the week

Every day you need to eat 1-2 boiled eggs (hard-boiled or soft-boiled). The product provides the body with protein and essential nutrients. Vegetables provide the necessary supply of fiber and vitamins. Fiber promotes normal intestinal function, so it is indispensable in any diet.

Vegetables can be eaten raw, boiled or stewed. Salting food is prohibited. Drinks: black and green tea without sugar, mineral and drinking water without carbon, unsweetened homemade compote or fruit drink.

There are only three meals. Snacks are not provided.

Day 1

  • Breakfast: any drink
  • Lunch: 2 boiled eggs, a slice of low-fat cheese
  • Dinner: 200 g vegetable salad (dressing: a drop of oil and lemon juice).

Day 2

  • Breakfast: any drink
  • Lunch: 1 boiled egg, 1 small apple
  • Dinner: 1 boiled egg.

Day 3

  • Breakfast: any drink
  • Lunch: 1 egg, 150 g low-fat cottage cheese
  • Dinner: 200 g vegetable salad (dressing: a drop of oil and lemon juice).

Day 4

  • Breakfast: any drink
  • Lunch: 1 boiled egg, 3 fresh plums or 6 prunes
  • Dinner: 1 boiled egg.

Day 5

  • Breakfast: any drink
  • Lunch: 1 boiled egg, 150 g fresh cabbage or carrots (chopped or grated)
  • Dinner: 1 boiled egg.

Day 6

  • Breakfast: any drink
  • Lunch: 2 boiled eggs, 2 oranges or 2 apples
  • Dinner: a glass of low-fat kefir.

Day 7

  • Breakfast: any drink
  • Lunch: 1 orange, a slice of low-fat cheese
  • Dinner: 2 boiled eggs.

Varieties

  • 7 days on buckwheat - perhaps the most popular and proven methods include buckwheat diets, they are nourishing and healthy, one might even say medicinal. Eating buckwheat every day is important for preventing diabetes , cancer and strengthening blood vessels, etc. The diet is also supplemented with kefir, yogurt, dried fruits, honey, oatmeal, vegetable salad and chicken. If you replace chicken and dairy products with soy products, the diet will suit even strict vegetarians.

The “7 days 7 kg” diet also includes other products:

  • on one of the proposed types of porridges: barley , oatmeal , rice , etc.;
  • on legumes;
  • on chocolate;
  • on apples.

The menu also includes chicken, vegetables, fruits, and kefir, but the basis of the diet is one of the proposed products, which is present in every meal and is its basis.

  • The 7-day protein diet is the second most popular program, because it is very effective, suitable for active sports people, but it has a very important contraindication - it is categorically not recommended for people with a predisposition or problems with nephrology ( urolithiasis , kidney failure , etc.). ). This is not a balanced diet; the diet consists exclusively of protein foods. Every day you need to eat lean meat, seafood, eggs, cottage cheese, mushrooms, in order to somehow diversify your diet, you can add fresh berries, fruits, vegetables, nuts, oatmeal, you can pamper yourself with adjika, mustard and various natural seasonings (rosemary, thyme , turmeric, etc.).

Basic principles and rules

The 7-Day-7Kg Diet is a low-calorie, short-term type of nutrition program that is also called the Swedish Diet. In fact, doctors do not recommend resorting to this method of losing weight, because rapid weight loss has a negative impact on your health, and all chronic diseases can worsen. But it happens that there is no other way out, and you urgently need to lose weight. Then you need to approach this issue wisely, having carefully weighed everything. You need to strictly follow all recommendations and monitor your well-being.

It is also worth knowing that a diet for 7 days (minus 7 kg) will not allow you to get rid of excess fat. During this period, all excess fluid will be removed from your body, thanks to which you will be able to see the cherished number on the scales. Unlike other short-term nutrition programs, which are usually built on the consumption of only one food, here your diet will still be varied. The “7 kg - 7 days” diet, the menu of which is described in this article, is built on the three main “pillars” of a healthy diet: protein, fiber and vitamins. Well, and quite a bit of “complex” carbohydrates.

Authorized Products

The 7 kg diet in 7 days is based on eating foods such as:

  • lean meat - boiled skinless chicken and beef tenderloin;
  • hard-boiled, soft-boiled or in a bag (if you are sure of their freshness) chicken eggs;
  • dairy products - cottage cheese, kefir, yogurt and other drinks with a low fat content;
  • fish and seafood - must be on the table at least a couple of times a week, even in everyday life, the sea gives us unique gifts - algae, various animals, mollusks, crustaceans, they contain easily digestible protein, iodine, phosphorus, vitamins, are not deposited in fat deposits, and heals, strengthens and nourishes the body;
  • vegetables - almost every diet is supplemented with fresh vegetable salads from peppers, tomatoes, cucumbers, cabbage, carrots, as well as stews and soups, to which you can add broccoli, asparagus, but in no case potatoes;
  • fruits and dried fruits are the most important snacks and additions to cereals, yogurt, they are the main source of healthy carbohydrates, vitamins and microelements;
  • porridges are considered a good start to the day - they contain a large amount of complex carbohydrates and pectin fibers, give a long-lasting boost of energy, fill the stomach, with a minimum calorie content;
  • nuts - dried raw kernels are rich in fats and vitamins, a must if you want beautiful hair, nails, and a healthy nervous system.

Table of permitted products

Proteins, gFats, gCarbohydrates, gCalories, kcal

Vegetables and greens

beans6,00,18,557
boiled peas6,00,09,060
broccoli3,00,45,228
cabbage1,20,22,016
green onion1,30,04,619
carrot1,30,16,932
cucumbers0,80,12,815
arugula2,60,72,125
romaine lettuce1,81,12,717
asparagus1,90,13,120
tomatoes0,60,24,220
beans7,80,521,5123
lentils24,01,542,7284

Fruits

oranges0,90,28,136
grapefruit0,70,26,529
tangerines0,80,27,533
sweetie0,70,29,058
apples0,40,49,847

Berries

blueberry1,00,08,235
blackberry2,00,06,431
raspberries0,80,58,346

Mushrooms

fresh honey mushrooms2,21,22,817
shiitake fresh2,20,56,834

Nuts and dried fruits

walnuts15,265,27,0654
Pine nuts11,661,019,3673
dried apricots5,20,351,0215
almond18,657,716,2645
dates2,50,569,2274

Cereals and porridges

buckwheat (kernel)12,63,362,1313
oatmeal with water3,01,715,088
pearl barley porridge on water3,10,422,2109
boiled brown rice2,60,922,8110

Flour and pasta

spaghetti10,41,171,5344

Raw materials and seasonings

honey0,80,081,5329

Dairy

milk 1%3,31,04,841
curdled milk 1%3,01,04,140
yogurt4,32,06,260

Cheeses and cottage cheese

cottage cheese 1.8% (low-fat)18,01,83,3101

Meat products

boiled beef25,816,80,0254

Bird

steamed chicken breast23,61,90,0113

Eggs

omelette9,615,41,9184
boiled chicken eggs in a bag12,711,50,7157

Fish and seafood

brown algae1,70,68,343
boiled squid21,22,82,0122
boiled mullet19,04,30,0115
fish fillet15,23,50,091
grilled salmon21,814,1230
* data is per 100 g of product

Fully or partially limited products

Whatever option you choose, the minus 7 kg per week diet is a healthy diet that maximally limits the consumption of simple carbohydrates and animal fats. While losing weight you should also avoid:

  • from fatty foods – starting with butter, pork, cutlets and ending with fatty dairy products;
  • from smoked;
  • from fried;
  • from sausages;
  • from flour (including pasta);
  • from canned food - fish, vegetables, as well as pates, sauces and juices;
  • from semi-finished products;
  • from alcohol.

Table of prohibited products

Proteins, gFats, gCarbohydrates, gCalories, kcal

Vegetables and greens

fried potato2,89,523,4192

Snacks

potato chips5,530,053,0520
salted popcorn7,313,562,7407

Flour and pasta

pasta10,41,169,7337
egg pasta11,32,168,0345
spaghetti10,41,171,5344

Bakery products

sliced ​​loaf7,52,950,9264
buns7,99,455,5339
donut5,613,038,8296
wheat bread8,11,048,8242

Confectionery

candy caramel0,00,196,2362
raisin cupcake6,417,653,6384
cookie7,511,874,9417
cake3,822,647,0397
shortbread dough6,521,649,9403

Raw materials and seasonings

sugar0,00,099,7398
sour cream sauce1,95,75,278
green pepper tabasco sauce0,40,12,613

Meat products

salo2,489,00,0797
fried beef liver22,910,23,9199
jamon34,816,11,3241

Sausages

sausage with/cured chorizo24,138,31,9455
horse sausage12,065,00,0633
pork chops10,033,00,0337

Alcoholic drinks

red dessert wine0,50,020,0172
galliano liqueur0,00,06,4248
light beer 1.8%0,20,04,329
* data is per 100 g of product

Menu (Meal Schedule)

Sample menu for a seven-day buckwheat diet

Breakfast
  • buckwheat, steamed in the evening or doused with kefir, can be with dried fruits;
  • tea with honey.
Snack
  • a portion of low-fat cottage cheese.
Dinner
  • steam chicken without skin;
  • fresh salad from any vegetables, from cabbage to herbs and artichokes.
Afternoon snack
  • favorite fruit (except bananas).
Dinner
  • buckwheat porridge (2 times a week can be replaced with oatmeal) in water, without salt or seasonings;
  • cutting fresh vegetables, such as carrots, cucumbers, lettuce peppers.

Menu for a week of protein diet

Mon

Breakfast
  • curd paste with sour cream and grated apple.
Snack
  • green tea;
  • a handful of peanuts.
Dinner
  • broth with chicken breast;
  • shredded white cabbage with lemon juice.
Second snack
  • half a blood orange.
Dinner
  • a glass of kefir.

W

Breakfast
  • omelette prepared with ham, tomatoes and herbs;
  • rye toast
Snack
  • bowl of fresh berries.
Dinner
  • fish fillet stewed with broccoli and asparagus;
  • freshly squeezed apple juice with pulp.
Second snack
  • a handful of walnuts.
Dinner
  • boiled beef on lettuce or arugula leaves.

Wed

Breakfast
  • a glass of yogurt;
  • apple.
Snack
  • half a blood orange.
Dinner
  • chicken breast baked with rosemary and thyme, served on a lettuce leaf.
Second snack
  • a handful of pine nuts.
Dinner
  • beans and mushrooms, stewed with the addition of 1 tbsp. pumpkin oil.

Thu

Breakfast
  • bran soaked in kefir in the evening and decorated with berries.
Snack
  • Semerenko apple.
Dinner
  • boiled fish, for example, dorado;
  • half a grapefruit.
Second snack
  • snack a handful of almonds.
Dinner
  • boiled shrimp on lettuce leaves.

Fri

Breakfast
  • oatmeal with grated apple;
  • green tea.
Snack
  • one tangerine.
Dinner
  • bowl of boiled lentils;
  • salad of boiled beets and lemon juice.
Second snack
  • snack a handful of peanuts.
Dinner
  • fresh salad of shredded cabbage and carrots;
  • chicken fillet baked and served with adjika.

Sat

Breakfast
  • a couple of boiled chicken eggs;
  • orange.
Snack
  • bowl of fresh berries.
Dinner
  • broth with a piece of beef.
Second snack
  • a handful of walnuts.
Dinner
  • curd paste;
  • half a grapefruit.

Sun

Breakfast
  • yogurt with slices of exotic fruits.
Snack
  • half a grapefruit.
Dinner
  • seafood poached in olive oil with cucumber salad.
Second snack
  • a handful of almonds.
Dinner
  • fish steak from the grill along with shredded Chinese cabbage.

Advantages and disadvantages

AdvantagesFlaws
  • 7 kg in a week is a very serious achievement; having achieved such a result, you will noticeably change in appearance, so it is important to follow all the instructions and not let yourself break down.
  • There are several options on how to lose 7 kg in a week - both a vegetarian and an athlete will find the most convenient option for themselves.
  • All menus offered are simple, and the products are accessible and quite cheap.
  • Spreading weight loss by 7 kg over 7 days requires maintaining your metabolism at a high level, you must not forget about physical activity, water balance, spa treatments, while limiting yourself to simple carbohydrates as much as possible.
  • You need to get ready for serious work - clearly plan every day of the week, purchase and prepare all the products on the menu, plan walks and gym classes.
  • Due to the monotonous and meager diet, it is not recommended to go on the “minus 7 kg in 7 days” diet for more than a week.
  • To maintain the result, you need to stick to a low-carbohydrate fractional diet for another 2 weeks, gradually introducing one new product into the menu every day.

Contraindications

The Swedish diet “7 days - 7 kg”, like any other, has its contraindications, which include:

  • During pregnancy and breastfeeding, dieting is not recommended.
  • It is also forbidden to lose weight for those who suffer from diseases of the gastrointestinal tract, liver and kidneys.
  • Diabetes mellitus is another reason to refuse this type of diet.
  • If you are taking any medications, it is better to wait for now.
  • And yet, such a low-calorie diet can cause allergic reactions.

Reviews and results

Seven-day diets are very popular and girls like them for their simplicity and effectiveness. Losing 7 kg is not easy even in a month, but when your figure has changed dramatically in just a week, it inspires you not to stop and move on:

  • Tatyana, 33 years old: “... For a long time I struggled with figure problems after childbirth - I lost weight, then gained it again. I wanted serious changes, radical ones, and I went to a boarding house with my child, where I was able to try a protein diet . My son also liked a lot of meat, berries, nuts, fruits and salads. I came home slim and fit, and the baby was strong and healthy. To this day, I try to please myself and my men more often with a healthy protein menu.”
  • Alexandra, 22 years old: “... I live outside the city all summer, I have a lot of greenery in my garden and an orchard. Recently, my friend and I decided to go jogging in the morning and give up sugar . To avoid being completely hungry, I armed myself with rice; I like its gentle cleansing and satiation. I lost 7.5 kg in a week, now I’m slowly introducing fish into my diet and seriously thinking about vegetarianism.”
  • Danelia, 18 years old: “... I needed to radically change my appearance in a short time. I decided to try buckwheat, but in the 7-day program I liked that you can eat oatmeal, salads, and chicken. I have a fast metabolism, so at the appointed time I was able to shine on stage, moreover, sometimes I could treat myself to homemade soufflé and latte.”

How to get out of a diet

Any diet is a strict nutrition plan and, having completed it, you cannot immediately return to your usual menu. This will harm the body and nullify all efforts. Therefore, when finishing a low-calorie week, it is still worth sticking to a proper nutrition plan , and it is better to continue to eat healthy ingredients. Eliminate fatty and salty foods, sweets and baked goods from the diet. Introduce porridge and animal protein into the diet little by little. Approximate daily calorie content is 1400-1500 kcal.


Vegetables are the best way to calmly quit your diet

This nutritional method is simple and quite easily tolerated due to the presence of various products on the menu.

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