Diet Plan To Lose 5 Pounds A Week

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Diet Plan To Lose 5 Pounds A Week – This diet plan to lose 5 pounds a week is a great read whether you want to lose that stubborn weight or just stay healthy. You’ll learn how to get rid of unhealthy eating habits, stop gaining weight and start losing weight. You’ll also get an idea if this program actually works over the long run.

How Does “Lose 5 Pounds In A Week Meal Plan” Works?

The main question that you need to ask first is: “Can you lose 5 pounds in 7 days?”. To answer that question, let’s take a look at how exactly the fat burning process works. 

Your body stores excess energy in a form of fat. When you are dieting, you tend to create a caloric deficit, meaning that you consume fewer calories than your body needs to perform all your daily activities and maintain the functioning of your body. Because of that lack of calories from food, your body starts using the energy from the deposited fat. That is how you burn more calories than you consume and lose weight.

Weight Loss Pace

Another important aspect of a slimming process that you need to understand before getting down to dieting is the weight loss pace. You see, a very slow weight loss pace will take a lot of time and may leave you with no motivation, but it is still better than a very rapid weight loss. The latter is reached with the help of very low-calorie diets that can create an extreme caloric deficit. Such diets should only be prescribed to people with severe cases of obesity by specialists and followed under medical supervision. If an average person creates a drastic caloric deficit, they put their health in jeopardy since rapid weight loss can lead to health issues such as nutrient deficiencies, gallstones, dehydration, electrolyte imbalances, headaches, irritability, dizziness, constipation, muscle loss, and others . That is why an optimal variant is gradual but safe weight loss.

How Much Weight Can You Lose In A Week?

Now, back to the “Lose 5 pounds in a week meal plan”. Can you lose 5 pounds in 7 days? Technically, yes, but that weight might not be only fat. You see, 1 pound of fat contains 3,500 calories (12, 8), so, to lose 5 pounds of fat, you will need to burn 17,500 calories in a week, which equals to 2,500 calories a day, and that is a problem because of two things. First, a diet of an average adult man consists of 2,500 calories, and an average adult woman consumes 2,000 calories a day.

This means that to burn 2,500 calories a day, an average adult man will have to restrain from eating at all, and an average adult woman will have to starve all day while performing additional physical activity that would burn 500 more calories. As you can see, this is not only difficult for those whose diet consists of 3,500 calories but also extremely dangerous and almost impossible for those whose diet is less than 2,500 calories. Second, the recommended healthy and sustainable weight loss pace is 1-2 pounds (0.45-1 kg a week), which comes down to reducing your daily energy intake by 500-1000 calories. Therefore, the experts do not recommend creating a daily caloric deficit of 2,500 calories.

A Healthy Diet To Lose 5 Pounds In A Week Meal Plan

As seen above, it could be dangerous to follow a diet to lose 5 pounds in a week’s meal plan if you want to achieve a healthy and sustainable result. However, some people are ready to risk their health and stick to this kind of diet meal plan. If you want to know what is the best diet to lose weight fast and safely, then intermittent fasting may be the best option.

The Concept Of Intermittent Fasting

Intermittent fasting is not like other calorie-restricting diets. It is a nutritional pattern that doesn’t necessarily limit what and how much you eat, rather when you do it. The main rule of intermittent fasting is that you are only allowed to consume food during the so-called “eating windows”. Now, you may ask, how is intermittent fasting related to the “lose 5 pounds in a week meal plan”? The thing is that intermittent fasting can help you successfully slim down without wreaking havoc on your body.

Although there are no limitations on the types or amounts of food that you can eat during eating windows, healthy eating patterns are strongly encouraged. This will naturally create a caloric deficit, which will help you lose weight. You should also remember that consumption of any food during the fasting period is strictly prohibited unless it is a type of intermittent fasting that allows such exceptions. 

Speaking of various types of this nutritional pattern, there are many, and here are the most popular ones:

  • 16:8 Fasting

The 16:8 fasting allows you to eat during an 8-hour eating window and requires you to fast for the rest 16 hours a day. This type of fasting is quite popular and is often followed by people who are new to intermittent fasting. They usually choose an eating window from 9 a.m. to 5 p.m., 10 a.m. to 6 p.m., or noon to 8 p.m. You are encouraged to drink calorie-free beverages like water or black coffee while you’re fasting.

  • 5:2 Fasting

A person that follows this type of intermittent fasting can eat what they usually eat for 5 days a week, and fast for 2 days. During these 2 non-consecutive days, men are allowed to consume 600 calories daily, and women 500 calories, respectively. If you reduce your caloric intake during your eating window, you should be able to enjoy some weight loss results.

  • Alternate Day Fasting

A bit stricter type of intermittent fasting that could help you successfully shed a couple of pounds is alternate day fasting. It requires you to fast every other day. According to the rules of this type of fasting, you are to follow your regular diet for a day and then fast for the next day.

  • 18:6 Intermittent Fasting

Rules of this type of fasting are similar to those of 16:8 intermittent fasting, only here you are allowed to eat during a 6-hour window and have to fast for the remaining 18 hours. During the eating window, you can have 2 full meals and a snack. People who stick to 18:6 intermittent fasting usually either skip breakfast and have an early dinner or skip dinner and have a late lunch.

  • 14:10 Intermittent Fasting

This type of intermittent fasting is the best for beginners, as its eating window lasts for 10 hours, which is pretty long. You can sleep through most of your fasting time, and then have your first meal at 7 a.m. and your dinner at 5 p.m., or eat your breakfast at 8-9 a.m. and your dinner at 6-7 p.m. It is also recommended to stay hydrated and drink calorie-free beverages while fasting.

What To Eat On A Healthy Diet?

Although you technically can eat whatever you want during your eating windows, if you want to reach better results, you need to stick to a healthy diet. It will not only help you reach your desired weight but can also significantly improve your health. Here are the recommendations on what to eat on a healthy diet:

  • Proteins

Protein is essential for your body and is one of the most important dietary components for weight loss. It will not only help you preserve your muscle mass but also prolong your feeling of fullness. You can find plenty of protein in lean meats, fish and seafood, dairy, beans and legumes, and nuts.

  • Complex Carbs

Fiber, like proteins, can help you stay full for longer. It can also improve your digestion, which is necessary for the proper functioning of your body and successful weight loss. The best sources of complex carbs include fruits and vegetables, beans and legumes, whole grains, nuts, and seeds.

  • Healthy Fats

There are two types of fats: healthy and unhealthy. Healthy fats include mono- and polyunsaturated fats. They are essential fats that can improve your cardiovascular health. These are often found in fatty fish, nuts and seeds, avocadoes, olives, vegetable oil and others.

  • Vitamins And Minerals

Micronutrients are an inseparable part of any balanced diet. They ensure the proper functioning of your body and should only be consumed in the recommended amounts. Lack of a certain vitamin or mineral or its abundance may bear negative consequences. Vitamins and minerals are found in all types of foods, such as vegetables and fruits, lean meats, fish and seafood, dairy, beans and legumes, nuts and seeds.

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•             Water

Water is essential for any human being. And proper hydration can not only improve your wellness but also promote weight loss. If you drain a glass of water before a meal, you are less likely to overeat. You should also drink plenty of water before, during, and after a workout. Having a glass of unsweetened tea before going to bed and first thing in the morning is also a good idea.

What Foods To Avoid?

Knowing what foods are bad for you is as important as knowing what your diet should include. Here are the components that you should keep at bay if you want to successfully slim down healthily:

  • Unhealthy Fats

It was already mentioned above that there are two types of fats. Unhealthy fats include trans and saturated fats and should be avoided to reduce the risk of cardiovascular diseases, obesity, and diabetes. You should reduce your intake of saturated fats to less than 10% of your daily calories and replace them with their healthy counterparts, which are mono- and polysaturated fats.

  • Added Sugars

Sugary drinks, candy bars, desserts, syrups, and other foods that contain lots of added sugars should be consumed less often. They only add empty calories to your meals without providing you with any essential nutrients. Instead, eat up on naturally sweet foods, such as fruits, nuts, and others. You can also replace your soda and other sugary drinks with flavored water, such as lemon water, oatmeal water, cucumber water, or aloe vera water. These will provide you with lots of vitamins and minerals. Moreover, they are very easy to make. All you need is to add an ingredient of your choice to your water and leave it there for some time.

  • Refined Carbs

Unlike complex carbs, increased consumption of refined carbohydrates could lead to health complications like an increased risk of type 2 diabetes, heart diseases, asthma, and osteoarthritis. These are only a few of the negative effects of overconsumption of refined carbs in the long term. Therefore, you need to keep such foods as white bread and tortillas, white rice, pizza, bagels, waffles and pastries, and others at bay. Instead, opt for a healthier version of these foods that use whole grains, such as whole-grain bread, whole-wheat pasta, brown rice, and others.

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Exercise Recommendations

Although you can lose weight without exercising, incorporating regular workouts into your routine will only increase your calorie expenditure, thus boosting your results. If you are new to exercising, then cardio is the best option for you. It makes your blood pump, strengthens your muscles, and burns a great number of calories. Cardio doesn’t require any special skills or fitness level and can be performed by anyone. There are different types of this workout so you will surely find one that will fit you like a glove. You can start with light cardio such as walking or slow jogging, and then gradually increase the intensity of your workout, progressing to running, cycling, swimming, or any other type of cardio.

If you don’t have time for a full workout, you can increase the amount of physical activity that you perform throughout the day. For example, during lunch, go out for a walk instead of using an elevator, take the stairs instead of driving a car, ride a bike when watching TV, or make small pauses and perform a couple of simple exercises while using a phone. These are only a few ways in which you can increase your activity level when doing routine tasks.

How Many Calories Should I Eat This Week?

How many calories you should eat every day depends on factors like your age, size, sex and activity level. But in general, cutting 500 to 1,000 calories per day (through eating less and/or moving more) will help you lose weight at the safe pace of 1 to 2 pounds per week, according to the Mayo Clinic.

However, calorie intake should not fall below 1,200 per day for people assigned female at birth or 1,500 per day for people assigned male at birth (unless under doctor supervision), because eating too few calories can deprive you of nutrients, per Harvard Health Publishing.

Don’t Skip Meals

While reducing your calorie intake is an important component of any weight-loss program, that does not mean you should cut out entire meals.

Skipping meals can prompt your body to lower its metabolism and burn less calories in order to conserve energy, per the University of Louisville. It can also lead to eating more high-calorie, processed foods later to compensate, which may contribute to weight gain.

What’s more, skimping on meals can cause symptoms like headaches, fatigue and shakiness, according to the University of Louisville.

Tip

Eating every 4 to 6 hours can help keep your energy levels stable (though the best time frame for you may vary based on your health needs and activity level), per the University of Louisville.

Cut Out Starchy Carbs

If those 5 pounds sneaked up on you all at once, the culprit could be water weight, according to Texas A&M University.

Water is necessary for your body to function at its best, but certain circumstances can cause you to retain more water than your body can use, including:

  • Too much sodium in your diet
  • Too many carbs in your diet
  • Hormones
  • Underlying medical conditions

If you find you’re retaining more water than usual, talk to your doctor to see if there’s an underlying condition to blame, according to Texas A&M University.

On that note, just as some people have an intolerance for gluten or lactose, so too can the body be intolerant of carbohydrates, per Ohio State University’s Wexner Medical Center.

If you have a carbohydrate intolerance, your body can’t metabolize carbs efficiently. Extra carbs encourage your pancreas to send insulin into your bloodstream, and if there are any carbs left, your liver takes them in and stores them as fat.

Per Wexner Medical Center, carbs to avoid include:

  • Refined sugar
  • White flour
  • Simple grains like white rice
  • Fruit juice
  • Soda
  • Chips, crackers and pretzels
  • Baked goods like cake, cookies, donuts

Pile on the Protein

One way to achieve quicker weight loss is to eat more lean protein, according to the Massachusetts Institute of Technology (MIT).

Protein is harder than carbohydrates for your body to digest, so it can keep you feeling full for longer after a meal. Eating a diet that is high in protein also keeps you from losing muscle mass, because your body burns fat instead, per MIT.

A high-protein diet can also help older adults burn fat without losing bone density, according to Wake Forest University. This is important because you do not want to risk causing any damage to your body.

Try adding these lean protein sources to your diet:

  • Baked, broiled, grilled or roast chicken
  • Fish
  • Soy products like tofu or tempeh
  • Legumes like lentils and beans
  • Nuts

Load Up on Leafy Greens

Can you lose 5 pounds in a week? While it may be possible, that doesn’t mean you should do it — it’s safest to stick to the expert-recommended pace of 1 to 2 pounds of weight loss per week, per the Mayo Clinic.

One way to help you achieve your weight-loss goal is to load your meal plans with fresh, crisp leafy greens and cruciferous vegetables, according to Grand Canyon University (GCU).

Here are some leafy greens to add to your diet:

  • Lettuce
  • Spinach
  • Kale
  • Arugula
  • Cruciferous vegetables like broccoli, Brussels sprouts, cabbage and cauliflower

Not only are they packed with nutrients, but leafy green vegetables offer a lot of bulk for very few calories, per GCU. This can help keep you feeling full while keeping total calorie intake low. Fiber also aids in healthy digestion, which may help prevent bloating.

Cruciferous vegetables are also loaded with vitamins, antioxidants and fiber, per GCU, ensuring that your low-calorie meal plan is as nutritious as possible.

Keep a Food Journal

Recording what you eat may help keep your diet on track, regardless of whether your goal is to lose 5 pounds in one week. For instance, it can help you identify high-calorie foods you turn to in times of stress so you can steer clear of these snacks, per the Mayo Clinic.

You can also journal about your mood and behaviors to see how they correlate to your eating habits, which will allow you to better address triggers, according to the Mayo Clinic.

Work Out to Reduce Weight

Exercise is another way to help you lose weight faster, according to Concordia University-Saint Paul. Although activity alone won’t guarantee 5 pounds of weight loss, it can certainly help.

Exercising not only helps you to lose weight, but also supports lung health, lowers blood pressure, burns of belly fat and releases endorphins to help elevate and regulate your mood, according to Cornell University.

While exercising may not have a huge effect on your one-week weight-loss plan, doing both cardio and weight workouts for a full week may help you get into the habit of exercising regularly, which benefit you in the long run.

Types of Cardiovascular Exercises

Cardiovascular exercise can raise your heart rate and burn calories, according to Concordia University. Here are some cardio activities to try:

  • Running
  • Walking
  • Swimming
  • Dancing
  • Playing a high-intensity sport like tennis or racquetball

Types of Strength Training Exercises

Strength and weight training can also contribute to calorie burn. Here are different types of strength training to consider:

  • Bodyweight exercises
  • Resistance band exercises
  • Suspension exercises
  • Dumbbell, kettlebell or barbell workouts
  • Strength training machines
  • Powerlifting
  • Bodybuilding

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