How to Lose 5 KG Quickly in a Week – COMPLETE PROGRAM

Is this possible or is it a joke? Well yes, you can do it! If you put your mind to work.

If you’re trying to figure out how to lose 5 kg in a week then you’re in the right place as this guide will explain how to do it safely.

Anyway, there are some situations that will force you to lose a few pounds very quickly.

Whether for a wedding, a ball or a special occasion, losing 5 kg in a week can make a big difference for you in your dream dress.

To lose this amount of weight quickly, you will need to make some adjustments to your diet and lifestyle.

You need to start an appropriate diet plan that will provide you with the number of calories needed and all the necessary ingredients your body will need to function properly.

For example, a big change you will have to make is to cut the sugar from your diet.

Is it really possible to lose 5 kg in one week?

Before we go any further in the guide, let’s just get one thing straight, as this is what many health blogs fail to mention to readers, which can lead to misunderstandings.

It is possible to lose 5 kilos in a week, but it will not only be pure body fat.

Much of the weight loss will definitely come from body fat but keep in mind that you also lose pounds with the water that you will lose.

how is this possible?

Let’s dive into the exact steps to lose 5 kilos in a week.

Start by eating fewer carbohydrates and more protein
By following a low carbohydrate diet for the week, you can easily lose weight.

Studies have shown that a low carbohydrate diet is very effective in any weight loss effort. Every time there is a short-term decrease in your carbohydrate intake, it will reduce the weight of water in your body.

That’s why when people are on a low-carb diet, most of the time they see a difference on the scale the next morning.
Now, when you eat lean protein, it helps to reduce your appetite, because it allows you to feel full for long periods of time and it stimulates your metabolism.

Let’s dip into the diet that will help you achieve this goal.

breakfast :

Option 1 – Egg Sandwich – Cereal Based

1 slice of Ezekiel bread + 1 boiled egg + 2 slices of tomato

• Option 2 – Oat Cuts

90 Grams of oat bran cereal + 240 ml of unsweetened almond milk + 25 grams of blueberries

• Option 3 – A powerful vegetarian smoothie

Slice 1 medium beet into smaller pieces. Mix it with 4 carrots and ice cubes. You can squeeze half a lemon to add a little zest.

lunch:

• Option 1 – Vegetable bowl and diced chicken breast

60 Grams of chicken breast diced + 1 thin slice of avocado + 1 bowl of lettuce and tomatoes

• Option 2 – Tuna Tortilla

60 Grams of tuna + 3 broad kale leaves + 1 drizzle of olive oil + 1/2 chopped onions + whole wheat gluten-free tortilla

• Option 3 – Spinach Salad

With a little spinach, carrots, kale, and zucchini. Cut, slice and make a vegetarian salad.

dinner:

• Option 1 – Chicken Mix

90 Grams of skinless chicken + 350 grams of broccoli + 1 tablespoon of olive oil + 100 grams of cooked brown rice.

• Option 2 – Lemon Pasta with Asparagus and Salmon

100 grams of cooked brown rice + 60 grams of grilled salmon + 2 tablespoons of lemon juice to spread on the salmon + 1 clove of minced garlic + 125 grams of freshly chopped asparagus.

• Option 3 – Boiled Potatoes and Salad

2 medium boiled potatoes + salad side (canned cabbage, kale, and mixed lettuce)

Authorized drinks:

Now, in addition to water, you can drink the following:

• Coffee with almond milk cream
• Green tea
• Freshly squeezed lemon water (highly recommended)
• Freshly squeezed orange juice not purchased at the grocery store. Be sure not to add sugar.

Okay, now I have a feeding plan. what happens next?

In addition to eating healthy foods, you will also have to exercise. But don’t worry, it’s not as hard as it looks.

There are ways to burn calories without going to the gym.

You can start with the basics like walking or running. The idea is to burn as many calories as possible and stimulate the fat burning process in your body.

Then move on to strength training to develop muscles.

Remember, you only have seven days to lose five pounds.

Therefore, you must develop your will and push yourself to be as active as possible during these days.

When you start exercising, the fat will be replaced by muscles.

All of these processes are very important to achieving your weight loss goal.

Note: If you have a health condition that requires you to take a medication every day, you should consult your doctor before starting a diet or training program.

And the supplements?

When it comes to weight loss supplements, it can become very difficult to find the best products to use.

Yes, there are supplements that you can use to help suppress your appetite.

One of the best supplements that you can use in any weight loss effort is the Garcinia Cambogia, as it will help you to speed up your metabolism, suppress your appetite and burn more fat cells.

The reason this supplement is recommended is that it simply works.

More than 139 studies have been conducted on the benefits of using Garcinia Cambogia for weight loss.

Now, remember, this is not a magic weight loss supplement, it’s just a help.

High intensity workouts for faster results:

Remember that you want to know how to lose 5 kilos in a week and you want to do it safely.

Look what you’ve got so far

• An effective diet
• A natural supplement to boost your results.

Is there something missing?

What’s missing is a structured training routine for the week.

Yes, you can do jogging, hiking and other types of activities, but it is recommended to do high-intensity exercise routines or strength training.

Every time you work out or do HIIT workouts, it helps to reduce your body’s carbohydrate reserves and water weight.

Research has shown that doing 5 to 10 minutes of HIIT can be five times more powerful than the average of regular exercise routines.

More tips to ensure your success:

• Start the diet plan on a Sunday – Studies have found that you are more likely to succeed with your weight loss plan if you start on a Sunday.
• The worst day to start a diet is Tuesday according to research.
• Use a large fork – a large fork will help you eat less.
• Don’t watch cooking shows – eliminate as many distractions as possible.
• Focus on Recommended Starch – In the feeding plan above, there are only a few starch-based foods such as Ezekiel bread, potatoes, and brown rice. Try not to add other types of carbohydrates, as this may increase your blood sugar level.

• Eat whole grains to reduce mid-morning cravings – try to take oats with you to nibble and avoid sugar as much as possible.
• Keep healthy snacks in your refrigerator – you should have nuts, carrots, tomatoes, and whole wheat pretzels.
• Keep the almond milk in the refrigerator – remember you want to lose 5 kilos in one week so stay away from all dairy animal products.

• Every meal must contain protein – whether it’s nuts, diced chicken or tuna, it’s essential to have enough protein to help burn fat and boost your metabolism.
• Have bowls of vegetables and fruit around the house – vegetables and fruits are the ultimate foods to help you eat less.
• Try to stay away from sugary fruits such as bananas, pineapples, and cherries. Eat fruits with few sugars like kiwi, raspberries, cranberries, avocados, and olives.

Here are some other tips to help you stay responsible and achieve your goal.

• Be prepared to say no – no matter what diet you follow, there are times when you will be tempted to make bad decisions. Therefore, when you are offered very appetizing treats, simply decline and let the person know that you have set yourself the goal of losing 5 kilos in one week. People respect those who have goals and ambitions.
• Tell your family and friends – when you expose your goals to your family, you become more accountable to them. This will make you not make a bad decision.

• Don’t let the past chase you – everyone fails at some point in their lives, so forget about all the diets you have followed in the past. This time you can make a difference by putting your whole mind, body, and soul into it.

frequently asked questions

• Can I drink alcohol during this diet? No, avoid alcohol completely, this will not help you achieve your goal.
• I feel hungry before I go to bed, what can I eat? Eat fruits or vegetables. They have the ability to fill you up for the rest of the night, bringing you little or no calories. But remember, as mentioned before, avoid fruits with high sugar content.
• Why don’t I get similar results? Each person has a different background, and it’s vital to know every medical history you have before you do this: it can vary the results.

• I want to lose more than 5 kilos. Can I continue after the end of the first week? Yes, you can, but it is recommended to do it for two weeks, then take a break before continuing for another two weeks if you want to lose more weight.

• I’m already halfway through the week and I haven’t lost any pounds. What should I do? Don’t stop. Each person’s metabolism is different, so the results can vary. Do not eat less food than is recommended in your weight loss efforts, or this will affect the effectiveness of the diet. It can take a while for the body to accept the new changes and begin to benefit from the change.
• What can I replace rice with? You can eat potatoes or quinoa instead of rice.

it is time to act :

Now you know how to lose 5 kilos in a week, it’s up to you to take action and start getting results.