Fat burning diet to lose 5 kg in a week

Do you dream of a slim figure? Nothing could be simpler. Thanks to a balanced menu, a fat burning diet for women creates a new body!

Every representative of the fair sex dreams of a toned, beautiful figure, but few women can boast of such natural data. Most women resort to various diets, but either do not feel the effect of them, or the kilograms return again.

To avoid negative consequences, you need to choose the right dietary program and maintain water balance in the body.

An adult needs to drink at least two liters of clean water per day. A sufficient amount of fluid ensures the normalization of the body's metabolic processes, which in turn accelerates the process of burning fat. It is beneficial to drink water with lemon juice. The acidic environment of such a liquid breaks down fat deposits in the body.

Important: Before starting a weight loss program, you must obtain a recommendation from a nutritionist who will create a menu taking into account the individual characteristics of the body.

The essence of the technique

The basis of nutrition programs for weight loss is reducing the caloric content of the diet, which is achieved by consuming foods with a low glycemic index. Effective burning of fat deposits depends on the following points:

The foods included in the diet should not contribute to weight gain.
It is necessary to consume a sufficient amount of protein foods, which require large energy costs for digestion.
To improve intestinal function, dairy and fermented milk products must be included in the diet.
Fiber-rich fruits and vegetables help improve digestive processes.

During weight correction, it is important to adhere to a number of rules that will help achieve quick results:

Breakfast and dinner should include foods rich in protein and fiber, and add a small portion of complex carbohydrates to lunch.
It is useful to drink two glasses of pure water 20 minutes before breakfast. This will awaken the body and speed up metabolism.
Dishes should be boiled, stewed or steamed.

By following these recommendations, you can achieve noticeable results in a short time. To speed up the process of burning fat, you need to combine proper nutrition with physical activity.

Nutrition rules: 4 x 4

For 7 days, the basis of the diet should be:

low fat protein foods;
vegetables fruits;
cellulose (!);
a small amount of slow carbohydrates;
drinking water in an amount of at least 2 liters.
It is recommended to take vitamin complexes.

Proteins are consumed at every meal. There are 4 of them in total. Every 4 hours.

A portion of slow carbohydrates is allowed for lunch and breakfast. The remaining meals include proteins and vegetables. Fruits are allowed as a snack (preferably citrus fruits or apples, pears). The last meal is 2 hours (or more) before bedtime.

Diet options

In order not to get confused in the variety of diets, let’s consider a dietary diet in several variations.

First

A fitness diet for burning fat is good for those women who are actively involved in sports.

Monday:

First meal: several boiled quail eggs, adding a pineapple and pear salad.
At lunchtime: steamed cod with brown rice and a couple of green apples.
Afternoon snack: low-fat yogurt and cottage cheese, a couple of peaches.
Last meal: boiled shrimp and grapefruit.

Tuesday:

First meal: grain cottage cheese and fruit salad, seasoned with light natural yogurt.
At lunchtime: boiled beef with baked potatoes and grapefruit.
For an afternoon snack: make a salad with sea bass and orange, a slice of whole grain bread.
Last meal: a portion of mussels and a few pieces of pineapple.

Wednesday:

First meal: feta cheese, a small apple or pear, green tea without sugar.
At lunchtime: boiled chicken fillet with boiled buckwheat, celery and carrot salad.
For an afternoon snack: a couple of boiled eggs with boiled corn.
Last meal: steamed pollock and vegetable stew.

Thursday:

First meal: some boiled beef and pumpkin casserole.
At lunchtime: boiled low-fat fish with pasta, cabbage salad and a slice of rye bread.
For an afternoon snack: seaweed salad, low-fat kefir with a few pieces of peach.
Last meal: boiled chicken fillet, fruit salad with berries.

Friday:

First meal: freshly squeezed pineapple juice, seaweed salad and low-fat yogurt.
At lunchtime: boiled shrimp with a side dish of rice, pineapple and melon salad.
Afternoon snack: apple and corn salad with tofu.
Last meal: boiled pike meat and grapefruit.

Saturday:

First meal: a glass of low-fat milk and tomatoes.
At lunchtime: baked rabbit with sauerkraut and a slice of rye bread.
Afternoon snack: a handful of walnuts.
Last meal: steamed flounder with boiled asparagus.

Sunday:

First meal: a few slices of cheese and a cucumber.
At lunchtime: onion broth, boiled quail meat and berries.
Afternoon snack: salad of chicken eggs, corn and apples.
Last meal: boiled crayfish meat with oranges.

Second

The fat burning diet is suitable for those girls who need to slightly adjust their figure. Dishes rich in proteins and fats are digested for a long time without being deposited in subcutaneous fat.

Monday:

First meal: 200 grams of oatmeal porridge, cooked in water with a cup of green tea and a slice of lemon.
Lunch break: boiled chicken leg with cabbage salad, green tea.
Afternoon snack: three apples.
Last meal: 200 g of low-fat cottage cheese, green tea.

Tuesday:

First meal: same as Monday.
Lunch break: boiled chicken leg with one buckwheat bread.
Afternoon snack: a glass of low-fat kefir.
Last meal: vinaigrette with a glass of grapefruit juice.

Wednesday:

First meal: oatmeal on water with a glass of pineapple juice.
Lunch break: 200 grams of boiled pollock with a cup of grated carrots and green tea.
Afternoon snack: two apples.
Last meal: 200 grams of low-fat cottage cheese and a glass of grapefruit juice.

Thursday:

First meal: same as Wednesday.
Lunch break: a plate of borscht with a beef cutlet and stewed carrots.
Afternoon snack: two oranges.
Last meal: a cup of vinaigrette and green tea.

Friday:

First meal: a cup of oatmeal with water and green tea.
Lunch break: similar to Thursday, but adds a glass of orange juice.
Afternoon snack: a glass of low-fat kefir.
Last meal: same as Thursday.

Saturday:

First meal: oatmeal with a glass of grapefruit juice.
Lunch break: 200 grams of boiled pollock and a cereal bar.
Afternoon snack: a couple of low-fat yoghurts.
Last meal: pieces of fresh pineapple in the amount of 300 g.

Sunday:

First meal: same as Monday.
Lunch break: chicken broth with a piece of low-fat fish and 100 grams of sauerkraut.
Afternoon snack and dinner: same as Saturday.

As you can see, the menu is quite filling and you won’t go hungry. With such a nutrition program you can achieve solid results. A diet for burning subcutaneous fat for girls is a real salvation for those who need to get rid of belly fat.

Important: You should not suddenly leave the diet. Increase the calorie content of your meals gradually.

To maintain your weight, try to eat high-calorie foods as little as possible.

For athletes

The diet for people who regularly exercise should be composed of a predominance of protein foods and a lower content of carbohydrates. It is recommended that a girl include coconut oil and spinach in her diet program for athletes to burn fat.

Menu option for athletes:

Breakfast: berry juice, a few boiled eggs, cabbage and spinach salad.
Lunch: low-fat kefir and one apple.
Lunch: oatmeal with a piece of fish and apple juice.
Afternoon snack: fish salad with a slice of bread and pineapple juice.
Dinner: apple and pineapple juice, one grapefruit and boiled shrimp.

How much can you eat after training if you are losing weight?

The amount of food can be any. The main thing is that it contains the required amount of protein, carbohydrates and a minimum of fat. For clarity, a small table of the content of essential nutrients in 100 g of product.

Product	Proteins (g)	Carbohydrates (g)	Fat (g)
Chicken breast	29,9	0	1,8
Veal	19,5	0	1,2
Cod	23,4	0	1
Low-fat cottage cheese	15,9	2,7	0,6
Bananas	1,4	22,5	0,1
Raisin	2	70,9	0,1
Egg white	12,6	0	0,1

Please help make this article better.
Answer just 3 questions. Thus, to replenish the calories spent, you can eat, for example, 200 g of chicken breast and 2 bananas. Or 300 g of cottage cheese and 50 g of raisins. Etc.

Benefits and harms

The beneficial aspects of a fat-burning diet are obvious - cleansing the body, proper weight loss without stress, a large range of permitted foods, delicious dishes and the absence of hunger.

But this approach to losing weight also has its downsides:

Excessive amounts of protein can cause intestinal upset.
Unpleasant odor from the mouth.

And yet the diet has more advantages. But if you notice negative aspects of such a diet or a deterioration in your health, then consult a nutritionist.

What to do if a breakdown occurs

Despite our best efforts, sometimes failure may occur. And that's okay. It doesn't mean you failed, it just means you had a minor setback on the much more important journey to healthy living.

It's important to accept what happened, learn from it, and move forward. Focusing on progress rather than perfection is an important part of self-care.

Forgive yourself and keep in mind all the benefits of this way of eating. Remember, it's never too late to start again.

Experiences of real people

“Mistakes happen. It's what you do after they happen that matters."

“A mistake is not the end of the world, we are people, not machines.”

“Today is a new day and a new opportunity.”

To immediately avoid a breakdown, people who adhere to a fatty diet plan a refeed in advance.

Refeed

is a short, conscious way out of the diet. It helps to cope with breakdowns, some inconveniences and the negative consequences of a long diet.

For example, during watermelon season, you can eat it. This is the simplest example, and you can choose any favorite dish.

Naturally, if you are on a keto diet and are in ketosis, this will take you out of ketosis. But this is not scary, and with the right approach you will very quickly re-enter ketosis the next day.

When is the best time to do it?

The best option is to refeed once every 10 days. But this is all individual, so try different options.

Prohibited and recommended products

Recommended for consumption: fish, seafood, beef, chicken, chicken ham, eggs and hard cheeses, nuts (no more than 30 g), low-fat lactic acid products, rye bread, cabbage, buckwheat, rice, durum wheat pasta, dried fruits, vegetable and fruit salads.

Products that need to be excluded: bananas, grapes, legumes, potatoes, carbonated drinks, fast food, alcohol, spicy and smoked foods, offal, flour products, carbonated drinks.

Weekly diet for losing belly fat: menu

An approximate menu for weight loss would be like this:

Monday: whole grain bread, almonds with raisins, lettuce, tomatoes, Parmesan, chicken breast.
Tuesday: whole grain bread, tomatoes, orange juice, scrambled eggs, low-fat yogurt, oatmeal, orange, tuna salad.
Wednesday: berries, kefir, cereal flakes, turkey fillet with beans, boiled eggs, toast, banana.
Thursday: forest fruits, oatmeal, fresh vegetables, almonds, turkey steak, unsweetened yogurt.
Friday: cottage cheese, greens, yogurt, turkey stew with beans, orange, grilled chicken, berries.
Saturday-Sunday: yogurt, nuts, turkey, apples, lean beef, almonds, fresh vegetables, quinoa, oranges.

When you don’t have time to go to the store for groceries or cook for every day - order a ready-made menu for the week from BeFit! We offer delicious and healthy meals made from fresh ingredients that will help reduce belly fat.

Results and reviews

Fat burning programs ensure weight loss of up to 5 kg within a week, improvement of metabolic processes, and complete cleansing of the body. As a result, a person not only loses unnecessary volumes, but also the condition of the skin, hair, and nails improves. The body is healed from the inside. Those who have resorted to losing weight using these methods have noticed effective and easy weight loss.

Yulia, 25 years old from St. Petersburg: “I am practicing a seven-day fat-burning diet, I have lost 4 kg and have noted the importance of an afternoon snack. The experience turned out to be positive, I decided to repeat it after a while.”

Mikhail from Krasnodar, 46 years old: “ In the first week I lost about 8 kg, six months later I repeated the program and lost another 6. After the first experience, I noted the importance of proper nutrition and subsequently adhered to this scheme.”

Protein for weight loss for men

Protein for weight loss is just as necessary for men as it is for gaining weight. But if you can choose almost any type of protein for a set, supplement it with a high-quality diet, then losing weight is more and more difficult. Choosing the wrong protein supplement will not bring positive results, so it is important to know what protein is needed for these purposes and how to take it.

It is generally accepted that the best weight loss supplement for both men and women is whey isolate. This is true, because the supplement contains the very minimum of fats and carbohydrates, or they are reduced to zero. In this case, the amino acid composition is destroyed in the stomach gradually, without causing a strong surge in insulin.

Others believe that casein is suitable for weight loss, since it saturates the body with protein for a long time for 8-12 hours, for example, On the one hand, the longer the nutrients are absorbed in the body, the better for weight loss. But in the example of proteins, which dull the feeling of hunger for 8 hours, everything is a little different. Such products slow down metabolism , which is unacceptable when losing weight. On the contrary, food should be supplied every 3 hours so that the metabolism is constantly “overclocked”. Therefore, long-acting sports nutrition is not entirely appropriate here.

How to take proteins for weight loss

Proteins can also be taken for weight loss. The main thing is to adhere to several rules of admission.

Proper weight loss does not mean giving up food. For the process to be effective, a revision of the nutritional system is necessary: limiting the consumption of easily digestible carbohydrates and fats and introducing an increased amount of protein into the diet. At the same time, do not forget about physical activity. Without exercise in the gym and with increased protein nutrition, weight will not decrease, but will only increase due to the storage of energy substances in reserve.

Therefore, when taking proteins it is important:

reduce fat consumption, give up sweet and flour products, fast food;
take into account the calorie content of the cocktail when calculating calories per day;
properly organize your training regimen; you may need the supervision of a trainer;
eliminate all bad habits (smoking, alcohol), minimize stress, ensure a good night’s sleep;
monitor the level of sex hormones, as well as thyroid and adrenal hormones.

Pros and cons of eating proteins

Taking sports nutrition has a positive effect on the body of both athletes and ordinary people. Eating extra protein helps:

muscle growth and renewal;
reducing the intensity of catabolism;
strengthening the immune system;
rapid recovery after intense training;
reducing the feeling of hunger, as purified protein is absorbed faster.
accelerating weight loss processes

The use of proteins is convenient, especially in the modern rhythm of life. Cooking in a shaker does not take much time and effort. In addition, you can purchase a protein shake in any flavor of your choice. This product is very convenient for losing weight when there is absolutely no time for eating according to the regime.

But there are also certain disadvantages to consuming protein. It must be remembered that the introduction of any additives to the usual diet must be competent and balanced. Excessive indulgence in protein shakes can harm not only a slim figure, but also cause an imbalance of metabolism in the body.

Side effects observed include:

disorders of the gastrointestinal tract (constipation, flatulence, indigestion);
problems with the liver and kidneys, especially if you already have any chronic diseases;
loss of calcium by the body.

It should be noted that the effects of long-term protein intake are not fully understood, and its effect on the body is difficult to predict.

In what cases are women recommended to take proteins:

For regular high-intensity physical activity, for example, for professional athletes.
For building muscle during strength training with heavy weight equipment.
When reducing protein intake from food as a result of dieting.
To increase weight through muscles rather than fat tissue, for people with asthenic physique.

In what cases is it not necessary for women to take proteins:

If you want to lose weight without systematic physical activity.
When doing light fitness, running, aerobics, and other cardio exercises.
When consuming enough protein with food, which is usually achieved by proper selection of diet.

In what cases is protein intake contraindicated for women:

If you have problems with the digestive tract.
For chronic liver and kidney diseases. It is necessary to understand that these restrictions do not mean that the protein shake contains harmful substances. As protein intake increases, the load on these organs also increases. In exceptional cases, it is possible to take proteins after consulting specialists.
In case of individual intolerance to a certain type of protein or other components included in the mixture.
If side effects occur from taking sports nutrition.
During pregnancy and breastfeeding due to insufficient data on the effect of proteins on human health during this period.

Variety of Protein Supplements

Navigating the choice of protein sports nutrition can be difficult. This is due to the huge variety of manufacturers and choice of brands. But it is important to remember that there are no male or female proteins. Packaging protein powder in multi-colored jars means the presence in the mixture of certain additives that promote weight loss or, conversely, muscle growth.

There are several types of proteins

Whey Protein

There are three types of this supplement:

Concentrate. As the name suggests, the supplement is made from whey. The proteins included in its composition are cleaned and dried. The drug contains up to 60% pure protein. The rest is fats and carbohydrates. This type of protein supplement is especially popular among non-professional athletes. It has a number of advantages:

affordable;
easy to prepare;
does not cause active muscle growth;
easily digestible in just 4 hours.

But this protein is contraindicated for people with milk allergies. The high fat and sugar content does not allow it to be used for effective weight loss.

Isolate. It has a high degree of purification from fats and carbohydrates. The pure protein content reaches 90%. Absorbed in 1.5-2 hours. Whey protein isolate is IDEAL for weight loss.

Hydrolyzate. Consists of peptides - a breakdown product of proteins. It is absorbed better and faster. The concentration of pure substance reaches 95%. Absorbed instantly. The concentrate is expensive and has a bitter taste. Used by professional athletes. Protein hydrolyzate is also an excellent source of protein for weight loss.

Mixtures of all three types of whey protein are often found on sale. When buying them, it is necessary to study the percentage composition, since some manufacturers seek to save money by making regular whey protein the main component of such a mixture.

Casein protein

Consists of milk protein - casein. This product takes a long time to digest, about 8 hours, so it is recommended to take it instead of dinner. It keeps you full throughout the night, allowing your muscles to recover.

It is used quite often, since its price is relatively low. But it contains no more than 60% pure protein.

Soy protein

Its main advantage is the price. This is the most affordable product among protein concentrates. But there is also a serious disadvantage: soy protein is poorly digested and causes bloating. In addition, its composition (since it is a vegetable protein) contains few essential amino acids.

This drug is suitable for vegetarians , useful for women , as it contains phytoestrogen, which helps with hormonal disorders. Some companies produce highly purified soy isolate, which does not contain phytoestrogens, which is why the drug is much better absorbed.

Whey protein isolate is best for weight loss It is recommended to take it immediately after training, so it is better absorbed. In this case, the body will not receive additional and unnecessary fats and carbohydrates. And this directly contributes to weight loss. Often, various components are added to protein powder. To enhance the fat burning effect, L-carnitine, BCAA amino acid complex, and taurine can be added to the cocktail. How to take protein

Athletes require 2-2.5 grams of protein per kilogram of body weight per day. For people who do not engage in intense sports, this dosage is lower - 1.5-2 grams per day. This takes into account the protein intake from regular food. Thus, with a weight of 50 kilograms, the body needs 75-100 grams of protein per day.

It is important to remember that protein intake in the form of a supplement cannot exceed 25% of the daily diet, that is, 75% of protein substances should come from regular food.

Considering that the protein concentration in the supplement is always less than 100%, it is necessary to calculate the amount of powder for one serving. As a rule, self-respecting manufacturers provide packaging with detailed instructions for diluting the mixture, taking into account the consumer’s weight and his goals. The measured portion must be diluted with water.

To make it thicker or more liquid is at the discretion of the recipient, a matter of taste. To gain muscle mass, you can dilute the protein in skim milk or juice, but when losing weight , this is not advisable, since with such drinks excess sugar is added to the serving and the effectiveness is reduced.

Protein blends often contain sweeteners and flavors to provide a varied taste experience even on the most restrictive diets. Some additives do not dissolve well in water, so it is recommended to use a blender or mix the cocktail in a shaker.

the daily dose of protein into 2-3 doses per day. It is suggested to take the first portion in the morning, the second before training, and at night it is better to drink a casein shake. Drinking cocktails at this particular time is physiologically justified. In the morning, the body is not ready to digest solid food, so getting easily digestible protein will be the best option for a vigorous start to the day.

After training, the level of the stress hormone cortisol in the body increases. Taking protein will slow down its secretion, allow muscles to recover, add energy and give strength to the body.

Protein powder can even be added to porridge or baked goods . It is used to make a low-calorie dessert - protein cookies. It is extremely important to follow the dosage. Excess protein will either not be absorbed by the body at all, or will negatively affect the health of the liver and kidneys, and its deficiency will not lead to the desired result.

And in the end, the money spent on purchasing sports protein nutrition will be thrown away. Therefore, you should not save or reduce the dosage calculated for body weight. Conclusion

Protein shakes are a healthy, safe product that saves time and effort when organizing proper nutrition. Protein supplements are suitable for both muscle building and weight loss. The result depends on the methods of administration. But without physical activity the effect will be zero. It is important to eat enough natural foods.

It must be remembered that protein powder is only a supplement, not a staple food. Exceeding the daily dosage of protein can cause unpleasant consequences. If you have doubts about choosing a training program and sports nutrition, it is best to seek advice from a professional trainer.

You can also view the full range of sports nutrition on our website

We hope that reading the article was useful for you! Be healthy) Best regards

Perhaps you will

Tips and tricks

To make the diet easy and enjoyable, don’t treat it like hard labor. Imagine how beautiful your body will be if you just start eating right and giving up your favorite but unhealthy fast food.

It is important not only to lose excess weight, but also to maintain it. In order not to gain unnecessary kilos, you must again follow a number of rules:

After finishing the sports diet for burning fat (for girls and women), you need to eat up to 6 times a day in small portions.
Make it a rule to do exercises every morning. It would also be a good idea to visit the fitness room several times a week.
Don't immediately jump on junk food. Sweets and high-calorie foods can only be consumed in the first half of the day.

By following these simple recommendations, you can forget about excess weight forever.

What is fat burning

To understand how to burn belly and flank fat, you need to understand what fat burning is and how it happens.

Fat burning is a process of reducing body fat, which includes two stages: lipolysis and oxidation.

Lipolysis occurs under the influence of adrenaline and norepinephrine, which are released during physical exercise. Under the influence of hormones, fat cells are released, enter the bloodstream, rush to those places where active muscle work takes place, and “burn” there.

By the way, daily abdominal exercises to combat belly fat are absolutely useless. These muscles are too small to provide significant calorie expenditure during exercise and burn fat deposits in the problem area. It is impossible to burn belly fat without starting the fat burning process throughout the body!

Then how to burn belly fat? – Through complex training. Engage a large number of muscle groups or large muscles (for example, the gluteus maximus, pectoralis, latissimus dorsi) - then adrenaline and norepinephrine are evenly distributed throughout the body and promote uniform melting of fat, including in the abdomen and sides.

Conclusion

A rational approach to nutrition is the key to successful weight loss. If you follow all the rules and recommendations, you can achieve weight loss without stressing the body. To prevent excess weight from returning, you need to eat right, sleep at least 6 hours and move more.

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How much fat to eat

There is no single figure for everyone; it is important to correctly individually calculate your amount of fat during the day. To do this, you need to remember how daily calories are distributed:

75% fat
20% proteins
5% carbohydrates

For example, your daily calorie intake is 1600 (this depends on your weight, age and type of physical activity).

Then fat accounts for 1200 kcal, and 1 g of fat = 9 kcal, respectively, 134 grams.

What can we fit into these 1200 kcal or 134 g of fat?

Approximate fat content in food:

Avocado (100 gr)	14.6 g
Turkey meat (100 gr)	22 g
Walnut	24.3 g
Ghee (tbsp)	9.9 g
Coconut oil (tbsp)	12 g
Olive oil (tbsp)	13.5 g
Chia seeds (4 tbsp)	13.2 g
Chicken egg (2 pcs)	24 g

Using the same principle, you can calculate all the main components of the diet - proteins and carbohydrates.

Contraindications

Despite the fact that the fat-burning diet is rightfully considered gentle on the body, there are a number of restrictions for those who wish to use it, namely:

Kidney problems.
Dysfunction of the gastrointestinal tract.
Chronic manifestations of hemorrhoids.
Liver diseases.
Pregnancy and lactation period.

In all of the above cases, it is necessary to follow completely different principles of nutrition, so you should definitely not experiment on yourself during such periods. In any case, before starting a fat-burning diet, it would be a good idea to get your doctor’s approval.

You can't completely eliminate fats from your diet.

Fats are vital for the body, so there is no need to try to completely eliminate them - this can cause irreparable harm to health. But there are different types of fats (you can read more about the types of fats and their meaning here). Healthy fats are omega-3 and omega-6. They are found in fish, for example, salmon, vegetable oils, nuts, various kinds of seeds, and avocados. These fats are essential. Moreover, they are indispensable for fat burning. But even useful things must be limited. You need to get 20-25% of your calories from fats. 50-60 g of healthy fats per day will be enough, but you should not go below 50 g.