When you need to lose weight fast before important events, there is no need to starve. It is enough to make a proper diet and take measures to cleanse the body. Express diets are considered as an alternative way to lose extra pounds in a short time. Many of them are not harmful to health and allow you to maintain normal performance. Accelerate weight loss by achieving a calorie deficit and exercising.
Secrets of fast weight loss
Tips from nutritionists to help you lose weight and maintain it without a normal diet:
- Replace plates with plates. One of the main reasons for the fullness of most people is regular overeating. In addition to the fact that undigested food is deposited in the fat supply, it rots in the intestines, which aggravates the state of human health. Eating the part that fits the heart of the hand is the golden rule of harmony. The effectiveness of this approach is confirmed by the results of many who have switched to fractional nutrition. In order for the body to have enough energy for life, nutrition must be every 3 hours.
- Drink a lot. Everyone knows that a sufficient amount of ordinary drinking water improves digestion and speeds up metabolism. In addition, you should drink green tea with ginger, kefir fiber, lemon juice or apple cider vinegar-based drinks.
- Give up salt. By itself, this spice is non-caloric, but helps to retain fluid in the body. When consuming excess salt, a person weighs an average of 3 kg more due to excess water. Experts are convinced that this mineral is sufficient in the products themselves and the maximum daily dose is 4 g.
- There is only healthy food: Vegetables, fruits, nuts, grains, animal and vegetable proteins, polyunsaturated fats.
- In the morning - carbohydrates, in the evening - proteins. In the first half of the day the metabolism works much faster so all the carbohydrate foods are absorbed without any problems. Carbohydrates can be stored in fat stores after lunch.
- Find alternative foodsSources of positive emotions- This will help avoid stress.
- Give up alcohol, Tobacco, sugar and meat surrogates.
- Count calories. Even the right foods, when used in excess, contribute to weight gain. You can calculate your rate using a special formula that you can easily find in the public domain and subtract 300-400 calories from the amount received.
- Move more. Walking, dancing, exercising can help you speed up your metabolism, tone your muscles and achieve a calorie deficit.
The above tips will help you lose weight by 3 kg without harm to health for any age group: children, adolescents, middle-aged people, the elderly. It is safe for pregnant women to lose weight by following such dietary rules, although it is better to coordinate physical activity with your doctor.
Effective diets
Conventionally, all diets are divided into moderate and severe. The advantage of the latter is only in the faster result, which remains for a short time. When trying to lose maximum weight for 7 days, it is important to take care not to damage the condition of the body.
Below are the moderate and most effective diets that can help you lose up to 5 kg and at the same time improve your health.
Protein
This is a real diet that helps to get rid of excess weight quickly. Benefits of eating a protein-based diet:
- They are saturated for a long time;
- They have a low glycemic index, which means that their digestion takes a long time and requires a significant consumption of energy;
- They can be eaten in unlimited quantities;
- Protein is a building block of muscle tissue, which means that weight loss will not lead to weight loss;
- The dominance of protein-rich foods in the menu and the restriction of carbohydrates promotes the burning of fats: without receiving energy from food, the body begins to consume fats.
The protein diet is ideal for athletes who want to get in shape for competition. Their body quality improves or is maintained without feeling hungry.
The essence of a weekly protein-based diet is the same as in the "attack" phase of Dr. Dukan's food system: fluctuations for metabolism, removal of excess water, the onset of prolonged weight loss. It is therefore very likely that a person will lose weight even after dieting if he leaves it to proper nutrition.
A protein diet is contraindicated for people with diseases of the kidneys and digestive system in case of any kind of leak. Allowed foods can cause constipation, so it is very important to drink plenty of water with this method of weight loss.
| Დ ღის | Breakfast | Food | Dinner | Food | Dinner | Additionally |
|---|---|---|---|---|---|---|
| One | Porridge from any bran in skim milk. Should be boiled before thickening, it is permissible to add organic sweetener | 2 pieces of hard boiled eggs | Baked beef fillet | Green tea, a few slices of natural ham | Boiled hack | At night you can drink kefir, bran and cinnamon drink, during the day you can eat low-fat cottage cheese in any quantity. |
| 2 | Omelet with 2 eggs and 120 ml of skim milk | Cottage cheese fiber | Chicken breast with low-fat cheese | Low-fat yogurt | Fried seafood | During the day you can drink as much green tea with milk and natural sweetener as you want. |
| 3 | 2 eggs and ham boiled eggs without oil | A two-layer jelly made from milk and coffee with a sweetener | Chicken broth with boiled eggs and herbs | Tea + cheesecake from eggs, with cottage cheese and sweetener | Baked salmon steak | At night - drink kefir with flax seeds |
| Four | Kato porridge with milk | Cucumber with low-fat cheese | Turkey fillet cutlet | Low-fat yogurt | Squid and quail egg salad | As a late dinner, you can drink a protein cocktail of 100 ml of kefir, milk and 100 g of low-fat cottage cheese. |
| 5 | Cottage cheese casserole according to Nutlat Dukan. To prepare it, boil a tablespoon of cocoa, 2 tablespoons of milk powder and 100 ml of low-fat cottage cheese until it thickens with a sweetener. | 2 pieces of hard boiled eggs | Roll chicken fillets, cottage cheese and herbs | Tea + cheesecake from eggs, with cottage cheese and sweetener | Low-fat cheese with tomatoes | During the day, in addition to water, you should drink ginger tea in small portions before eating. |
| 6 | Flat bread made of bran, boiled in warm milk and eggs, cooked on a non-stick layer | Cottage cheese fiber | Cheese soup with chicken, broccoli, cauliflower, cheese and herbs | Protein pancakes. To prepare them, mix 2 eggs, 60 g of corn starch, 100 ml of skim milk, 30 g of low-fat cottage cheese, 2 g of baking powder, with a sweet taste. Bake on a non-stick layer | Seafood cocktail | Drink lemon water in addition to water during the day. |
| 7 | Omelet from 3 eggs, 150 ml milk and herbs | Quality crab sticks or crab meat | Protein pizza. For the cake, mix 2 eggs, 2 tablespoons cornstarch, 50 g of cottage cheese until a homogeneous mass is obtained, bake on a non-stick layer for 10 minutes, then add the tomato stuffing, cooked meat and low-fat cheese and bake. For 2-3 minutes | Low-fat yogurt | Fried shrimp with lemon juice and fresh cucumber and tomato | During the day, in addition to water, drink Sassi. To prepare it, cut lemon, cucumber, finely chopped mint and 20 g of ginger root into rings. Pour 2 liters of water and leave overnight in the refrigerator |
If necessary, such a diet can be followed for up to a month, but with the addition of a plant-based menu. Losing 2 pounds or more each week is realistic, depending on the initial parameters.
Detox
Detox diet is a healthy eating system whose main purpose is to cleanse the body of toxins and other harmful substances. Its advantage is that minus 3 kg is guaranteed in 3 days and the appearance is significantly improved.You can catch it longer, but not more than 7 days and not more than 2 times a year.
Weight loss in this way is more suitable for women because the diet is quite light. Drinking plenty of water is essential for a detox diet. Adding grated ginger root on a fine grater is welcome. This will speed up the metabolism and strengthen the immune system.
| Დ ღის | Breakfast | Food | Dinner | Food | Dinner |
|---|---|---|---|---|---|
| One | Drink warm water, ginger, a few slices of lemon and red hot pepper | Fresh citrus | Carrot-apple juice | Watermelon fresh | Fresh tomatoes |
| 2 | Melons | Tea with ginger and lemon, green apples | Peach | Fresh citrus | Plum |
| 3 | Apple peach puree | Currant, strawberry and raspberry smoothie | Pumpkin soup with onions and carrots, tomato juice | Broccoli for a couple | Beijing cabbage, cucumber and tomato salad |
| Four | Plum, watermelon, peach and berry salad | Carrot-apple juice | Brown rice with steamed vegetables: zucchini, carrots, green peas | Watermelon fresh | Steamed asparagus, fresh tomatoes and radishes |
| 5 | Melons | Fresh tomatoes | Cooked beef, white cabbage, herbs and cucumber salad | Apples are fresh | Chicken breast with any raw vegetables |
| 6 | Oatmeal with berries in water | Juice of any fruit or berry | Buckwheat porridge with stewed vegetables | Citrus fruits | Baked beef, raw vegetable salad |
| 7 | Buckwheat porridge, vegetable salad | Any fruit | Steamed turkey cutlet, stewed vegetables, a little brown or brown rice | Ginger tea, baked apples | Boiled chicken breast, cucumber, herbs |
Buckwheat-kefir
Of all the grains, buckwheat is considered the most beneficial. In addition to its rich composition, it is a powerful source of protein and fiber. Buckwheat with kefir cleanses the body and promotes no feeling of hunger. Mono-diet on buckwheat can help you lose weight by 3 kg per week with minimal effort.
The technology of making porridge is very simple and does not involve heat treatment. Half a kilogram of grain is poured into a liter of water in the evening and left overnight at room temperature. In the morning the dish is ready to eat. The use of salt, spices, oils is prohibited.
An alternative to the preparation is to replace the water with low-fat kefir, then you can drink only 2 glasses.
An example of a daily diet looks like this:
- Breakfast: porridge with cucumber, sugar-free green tea.
- Breakfast: kefir with cinnamon and Siberian fiber, green apples.
- Lunch: porridge.
- Breakfast: kefir with bran and sweetener.
- Dinner: porridge.
The amount of buckwheat obtained - about 1 kg, can be divided into 5-6 meals. Water and green tea can be drunk in unlimited quantities, low-fat kefir - up to 1. 5 liters per day.
ზიPhysical activity
Losing 3 kg per week is more realistic if physical activity is added to the diet menu. შეიძლება can be:
- Walk at least 10 km per day at a medium or fast pace;
- Daily exercises at home with minimal equipment: sitting, bending, leaning, stretching, jumping on the ground, abdominal exercises;
- Aerobics;
- Bodyflex;
- Jogging on an empty stomach for at least 20 minutes 5-6 times a week;
- Lessons in the Medium Intensity Hall.
Whatever type of activity you choose to lose weight with, it is important to exercise regularly - at least three times a week. By following a small (up to 5 kg) excess weight and any of the suggested diets, after 2 weeks you can become more distinctive.