Is it possible to lose 1 kg in a week in a healthy way? What should be done for this? What should we eat and drink? What should we pay attention to? Is there a diet list that makes you lose 1 kilo a week? You can find the answers to all these questions and much more below.
Is it possible to lose 1 kg in a week?
Yes, it is possible to lose 1 kg a week in a healthy way! To lose 1 kilo a week in a healthy way, you should add foods such as green tea or thermogenic teas to your meals. You should also use pepper or turmeric in tea, maintain good hydration, avoid liquids during meals and reduce the consumption of industrialized products.
These measures should be part of a healthy and balanced diet, and it is important to include fruits, vegetables and whole foods rich in fiber for healthy weight loss . At the same time, it is also important to do physical activities such as walking and dancing for at least 30 minutes every day in order to lose 1 kg a week and melt fat in a healthy way.
What should be done to lose 1 kg in a week?
Here are the things to do to lose 1 kilo a week, item by item:
1- Avoid consuming liquids during meals
An excellent way to lose 1 pound a week is to avoid drinking liquids during meals. Because when drinking liquid, whether it is water, fruit juice, soda or alcoholic beverage, an enlargement occurs in the stomach and this disrupts the feeling of fullness. This causes the stomach to grow, as it is a muscle with elasticity, so that the person begins to eat more.
In addition, while drinking liquid during the meal, the liquid can cover the space of the food, reducing the amount of food eaten by the person, causing faster post-meal hunger and causing the person to eat more during the day. For this reason, you should avoid drinking liquids with meals to lose 1 kg per week. However, maintaining the consumption of at least 8 glasses of water a day during the day is important to keep the body hydrated.
2- Chew your food thoroughly
Chewing food well and eating calmly allows for more effective communication between the stomach and the brain. Because it causes the release of hormones associated with satiety, which contributes to a person eating less and helps people who want to lose 1 pound a week.
In addition, chewing is important for feeling the taste of the food, breaking the food into smaller pieces and digesting it with amylase, an enzyme found in saliva, so that the food reaches the stomach and its nutrients are absorbed faster. Thus, the body is fed in a healthy way and the need to eat more often or more while satiating is reduced, which helps to lose weight.
3- Avoid processed foods
Industrialized foods have high salt content, excess calories and little nutritional value, which causes swelling in the body. In addition, it has chemical additives that intensify the color, taste and odor that allow the person to eat more to meet his nutritional needs.
Therefore, a good tip to lose 1 pound a week is to avoid processed foods such as instant juices, soft drinks, canned goods, sausages, and seasonings. You should also avoid powdered products and products used in the form of vegetable or broth.
4- Get at least 8 hours of sleep at night
Sleeping at least 8 hours a night will also help people who want to lose 1 pound a week. Because when you do not sleep well, the levels of leptin, the hormone responsible for the feeling of fullness, may decrease and cause an increase in appetite. This makes it difficult to lose weight or increases body weight.
In addition, fatigue and the stress of not getting enough sleep increase cortisol hormone levels, making it difficult to lose weight. For this reason, it is important to sleep an average of 8 hours a night in order to regulate hormone levels and lose 1 kg a week in a healthy way.
5- For thermogenic tea
Thermogenic teas such as green tea or peppermint tea with lemon, turmeric and pepper speed up the metabolism. It promotes increased energy expenditure, fat breakdown, insulin sensitivity and metabolic balance and therefore can assist you to lose 1 pound per week. A good way to drink these teas is to have a glass in the morning on an empty stomach and before going to bed.
Do you know how much water we should drink in our daily life?
6- Do not use sauce in food
To lose 1 kilo a week, you should avoid consuming sauces such as mayonnaise, ketchup and mustard. Because these are foods that contain a lot of calories, are low in nutritional value, and are dense in terms of trans fats, additives and preservatives. You can use some salt, olive oil, vinegar or herb salt, which are less calorie and tasty options, to season salads and avoid consumption of dressing.
7- Take detox water
Detox waters are rich in water, fiber, vitamins and minerals with their antioxidant and diuretic properties. It provides good nutrition for the body and gives a feeling of satiety with few calories. This will help people who want to lose 1 kilo a week.
Diet list to lose 1 kg per week
The table below shows an example of a 7-day menu to lose 1 kilo in 1 week without harm to health. After these seven days, one can create his own menu, taking into account the previously mentioned tips:
|Breakfast||1 cup of thermogenic tea|
|Breakfast||1 glass of cabbage juice or detox water with orange and ginger + 1 slice of whole grain bread with 20 g feta cheese|
|morning snack||Small bowl of nonfat yogurt + a few nuts or 1 fruit (apple, pear, plum or peach)|
|Lunch||200 g cooked vegetables + 150 g fish or roasted or grilled chicken breast seasoned with vegetable salt and extra virgin olive oil|
|afternoon snack||1 cup of thermogenic tea or unsweetened coffee + 2 slices of wholemeal bread, fresh cheese|
|evening tea||1 cup of horsetail tea|
|Dinner||1 plate of raw salad flavored with vegetable salt and extra virgin olive oil + 1 grilled fish fillet or 20 g feta cheese|
|After-dinner snack||1 fruit (apple, pear, plum, peach or 5 strawberries)|