Overweight and obesity are common problems that greatly affect the general health of the body, in addition to affecting the shape of the body and the psychological state of the individual, so it must be disposed of properly and healthily, but is there Diet loses 5 kilos in a week Is it safe for health? This is what we will explain in this article, so follow us.

Obesity

Obesity expresses weight gain and a higher BMI at a rate that exceeds the normal index, which increases the risk of health problems and infection with some diseases, such as:

• Cardiovascular diseases.
• diabetes.
• Hypertension.
• cancer.
• infertility.

Obesity occurs due to several reasons, including:

• Hereditary genes.
• Adopting a wrong lifestyle, such as unhealthy nutrition, eating foods rich in harmful fats, and lack of movement or activity.
• Certain diseases and medications.
• getting old.
• smoking.
• Stress and nervous tension.

Diet loses 5 kilos in a week

Whether you have a special occasion or want to lose weight quickly for a specific health reason, losing 5 kilograms within one week is a difficult goal, and rapid weight loss affects the general health of the body and may expose you to multiple health risks, including:

• Headache feeling.
• Fatigue.
• dizziness;
• constipation.
• Menstrual disorders.
• hair loss
• muscle loss
• Gallstones.
• Drought.
• Malnutrition due to lack of protein.
• electrolyte disturbances;

Therefore, the best way you can use to reduce weight at natural rates and safely is to follow a diet based on reducing daily calories by 200 to 500 calories to stimulate fat burning.

After talking about the dangers of rapid weight loss, here is a diet that reduces 5 kilos in a week and is suitable for someone who needs 1200 calories per day, and this diet includes multiple food options.

mycosis

• 1/2 cup of whole wheat cereal with a cup of skim milk
• A cup of yogurt with berries
• Blueberry and banana smoothie
• well boiled eggs
• A slice of toast with a small amount of peanut butter
• A cup of fat-free cottage cheese with pineapple or strawberry
• A cup of oatmeal with berries or a banana
• 1/2 an avocado with a cup of fat-free cheese

the lunch

• A can of tuna with lemon juice or pepper
• Arugula salad with cranberries, walnuts, lemon juice, vinegar and a light sprinkle of parmesan cheese
• A cup of yogurt with a spoonful of bee honey, berries and almonds
• A dollop of almond butter on a whole grain pancake
• Avocado with sauce
• Grilled beef sandwich with low calorie mayonnaise, lettuce and tomato on whole wheat bread

the Dinner

• 2 ounces of salmon cooked in vegetable oil with pepper or lemon juice
• Sliced ​​avocado on whole wheat bread with a dollop of green beans
• sweet potato and 4 oz grilled chicken
• 1/2 cup brown rice with 1 cup steamed vegetables and low-fat cottage cheese
• 1 cup whole wheat pasta with marinara sauce or tomato sauce, 3 turkey meatballs or lean red meat

Snack ideas

• Gentlemen nuts
• Peach or mango for sugar cravings
• Raw or boiled vegetables
• 1/2 avocado with spicy sauce
• Unsalted canned vegetables
• Peanut butter on whole grain bread
• 1 ounce unsalted pistachios
• 1/3 cup of chickpeas with raw vegetables
• A piece of cottage cheese

Tips for losing weight quickly and safely

After talking about a diet that loses 5 kilos in a week, here are the most important tips for the success of the diet and easy weight loss.

• Doing exercise.
• Preparing snacks when you leave the house.
• Avoid fast foods.
• Drink water at sufficient rates.
• Reduce salt consumption.
• Avoid processed sugar.
• Eat enough fruits and vegetables.
• Eat whole grains like oats and wheat.
• Pay attention to protein sources such as eggs, milk, meat, fish and poultry.
• Eat healthy fats such as vegetable oils.

After finding out Diet loses 5 kilos in a week You should refer to a nutritionist to help you develop an appropriate diet to avoid the health risks resulting from rapid weight loss, with our best wishes for good health and happiness.