Losing 5kgs in a week requires a judicious blend of dieting and exercise. Losing 5kgs or around 11 pounds is no big deal if you are able to adhere to the following proposed diet regimen for seven days. You will readily lose those extra inches from your waist and be able your svelte figure once again with elan.
What Should be your Breakfast Choice?
Firstly, you need to ensure that you are having your breakfast everyday. Start your day with at least a glass of water. It sort of helps in flushing out the toxins of the previous night and lubricates the system within your body. Follow this up with your regular glass of tea. It is better if you are comfortable with black tea, green tea or those that are blended with plenty of essential and beneficial medicinal plants. The point is to avoid the cream and sugar. Given below is a list of fruits and you are required to choose any one of them for each day.
- 1 banana
- 1 apple
- 1 grapefruit
- 80 gm of pineapple
- 2 kiwis
- 80 gm of strawberries or raspberries
Now Choose One of the Protein Elements From the List:
- 2 spoon of simple, non-flavored fat-free yogurt
- 1 mug of skimmed milk
- 1 boiled egg
- 3 slices of bacon
- 85 gm of tuna
- 75 gm of white cheese
- 40 gm of unsalted peanuts
Choose One Element From the Carbohydrate List:
- 1 slice of bread
- 5 teaspoons of unsweetened muesli
- 2 biscuits
- 5 teaspoons of cereals, without adding any sugar
You should have two elements from the fruits and vegetable category; choose one each from the protein and carbohydrate list. You can go creative with your combinations.
Fruits and Vegetables
80gms of apple, broccoli, cabbage, carrots, grapes, pineapples, tomatoes and spinach.
Now Choose one From the Protein Section:
- 100 gm of any of these fishes – mackerel, carp and salmon
- 100 gm of meat
- 150 gm of chicken
- 1 egg
- 100 gm fat-free cheese
Choose One From the Carbohydrate List:
- 2 slices of bread
- 100 gm of spaghetti
- 1 potato
- 125 gm of boiled beans or soybeans
From the fruits and vegetables list, you can choose three portions of your choice. You can add one element each from the protein and carbohydrate list and have it cooked in a microwave or grilled/baked. Make sure not to use any oil or sauce in your cooking and drink as much water as you can.
When you want to lose 5kgs in a week, you cannot put exercising in the backburner. You must choose cycling, swimming, rowing or boxing according to your preference and persist with it for at least thirty minutes everyday. It is even better if you can manage to do all the four in combination as suggested by an expert trainer. You must not go for in-between meals snacking. If you are hungry, choose to snack of a piece of fruit or vegetable. Abstain absolutely from soft drinks and beer.
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- The Indiaparenting Team