When you need to lose weight quickly before important events, there is no need to starve yourself. It is enough to create a proper diet and take measures to cleanse the body. Express diets are considered an alternative way to lose excess weight in a short time. Many of them are not harmful to health and allow you to maintain normal performance. Accelerate weight loss with a calorie deficit and exercise.
Secrets of fast weight loss
Tips from nutritionists to help you lose weight and keep your weight normal without dieting:
- Replace plates with plates. One of the main causes of satiety for most people is regular overeating. In addition to the accumulation of undigested food in fat reserves, it rots in the intestines and worsens human health. Eating portions that fit in the palm of your hand is the golden rule of harmony. The effectiveness of this approach is confirmed by the results of many people switching to fractional nutrition. Meals should be every 3 hours so that the body has enough energy for life.
- Drink a lot. Everyone knows that a sufficient amount of regular drinking water improves digestion and accelerates metabolism. In addition, you need to drink drinks based on green tea with ginger, kefir with fiber, lemon juice or apple cider vinegar.
- give up salt. By itself, this spice is calorie-free, but contributes to fluid retention in the body. With excessive salt intake, a person gains an average of 3 kg more weight due to excess water. Experts are sure that this mineral is enough in the products themselves, and the maximum daily dose is 4 g.
- There is only healthy food: vegetables, fruits, nuts, cereals, 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 carbohydrate foods are digested without problems. After lunch, there is a possibility of accumulation of carbohydrates in fat reserves.
- Find alternative foodsources of positive emotions- this will help not to "squeeze" stress.
- quit alcohol, tobacco, sugar and meat proxies.
- counting calories. Even the right foods, when consumed in excess, contribute to weight gain. You can calculate your rate and subtract 300-400 calories from the intake using a special formula that is easily available in the public.
- move more. Walking, dancing, exercising will help boost your metabolism, strengthen your muscles, and maintain a calorie deficit.
The above tips will help to lose 3 kg of weight without harm to health for representatives of any age group: a child, a teenager, a middle-aged person, the elderly. It is safe for pregnant women to lose weight by following such dietary rules, but it is better to coordinate physical activity with a doctor.
Effective Diets
Traditionally, all diets are divided into conservative and harsh. The advantage of the latter is a faster result, which remains only for a short time. It is important to take care not to harm the state of the body, while trying to lose the maximum weight in 7 days.
Below are the economical and most effective diets with which you can lose up to 5 kg and at the same time improve your health.
Protein
This is a real diet that helps to urgently get rid of excess weight. The benefits of eating protein foods as the basis of the diet:
- they saturate for a long time;
- they have a low glycemic index, which means that they take a long time to digest and require significant energy expenditure;
- can be eaten in unlimited quantities;
- proteins are the building material of muscle tissue, that is, weight loss does not cause sagging;
- The predominance of protein-containing foods in the menu and the restriction of carbohydrates contribute to fat burning: The body begins to consume fat without getting energy from food.
A protein diet is ideal for athletes who want to get in shape for competition. Without feeling hunger, the quality of their body is improved or maintained.
The essence of the weekly protein-based diet, Dr. It's the same as in the "Attack" phase of Dukan's nutrition system: a jolt for metabolism, removal of excess water, a longer weight loss kick-off. Therefore, it is very possible for a person to lose weight, even after dieting, if he leaves with proper nutrition.
Protein diet is contraindicated for people with diseases of the kidneys and digestive tract organs in any form of leakage. Allowed foods can cause constipation, so it is extremely important to drink plenty of water with this weight loss method.
| Day | Breakfast | Junk food | Dinner | Junk food | Dinner | In addition to these |
|---|---|---|---|---|---|---|
| a | Porridge from any bran in skimmed milk. You need to cook until thickened, it is allowed to add an organic sweetener. | 2 hard boiled eggs | Oven sirloin | Green tea, a few slices of natural ham | boiled hake | You can drink a drink of kefir, bran and cinnamon at night, during the day you can eat any amount of low-fat cottage cheese. |
| 2 | Omelet with 2 eggs and 120 ml skim milk | Fibrous cottage cheese | Chicken breast with low-fat cheese | low-fat yogurt | grilled seafood | You can drink as much green tea with milk and natural sweetener as you want during the day. |
| 3 | 2 eggs and ham lean cooked omelet | Two-layer jelly with sweetener from milk and coffee | Chicken broth with boiled egg and herbs | Tea + cheesecake from eggs, cottage cheese and sweetener | Salmon steak in the oven | At night - kefir drink with flax seeds |
| four | Bran 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 shake from 100 ml of kefir, milk and 100 g of low-fat cottage cheese. |
| 5 | Nutella cottage cheese casserole by Dukan. To prepare it, a tablespoon of cocoa, 2 tablespoons of powdered milk and 100 ml of low-fat cottage cheese with a sweetener are boiled until thickened. | 2 hard boiled eggs | Chicken fillet in rolls, cottage cheese and greens | Tea + cheesecake from eggs, cottage cheese and sweetener | Low-fat cheese with tomatoes | During the day, in addition to water, you need to drink ginger tea in small portions before meals. |
| 6 | Pancake made from bran puffed with warm milk and eggs, baked on a non-stick coating | Fibrous cottage cheese | Cheese soup with chicken, broccoli, cauliflower, cheese and herbs | Protein pancakes. To prepare them, mix 2 eggs, 60 g of cornstarch, 100 ml of low-fat milk, 30 g of low-fat cottage cheese, 2 g of baking powder, sweetener. Baked on a non-stick coating | seafood cocktail | Drink water with lemon throughout the day in addition to water. |
| 7 | Omelet from 3 eggs, 150 ml of milk and herbs | Quality crab sticks or crab meat | Protein pizza. For the cake, mix 2 eggs, 2 tablespoons of cornstarch, 50 g of cottage cheese until smooth, cook in a non-stick coating for about 10 minutes, then add the tomato filling, boiled meat and low-fat cheese and bake. 2-3 minutes | low-fat yogurt | Grilled shrimp with lemon juice and fresh cucumber and tomato | Drink the Sassi drink throughout the day in addition to water. For its preparation, lemon, cucumber are cut into rings, mint and 20 g of ginger root are finely cut. Pour 2 liters of water and leave to infuse overnight in the refrigerator. |
If necessary, such a diet can be observed for up to a month, but a menu of plant foods can be added. It is realistic to lose 2 kilos or more per week, depending on the initial parameters.
detox
A detox diet is a healthy eating system whose main purpose is to cleanse the body from 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 stick to it longer, but not more than 7 days and no more than 2 times a year.
Since the diet is quite light, it is more suitable for women to lose weight in this way. Drinking plenty of water is essential for a detox diet. The addition of ginger root, grated on a fine grater, is welcome. This will speed up the metabolism and strengthen the immune system.
| Day | Breakfast | Junk food | Dinner | Junk food | Dinner |
|---|---|---|---|---|---|
| a | A glass of warm water, ginger, a few slices of lemon and red hot pepper | citrus fresh | carrot-apple juice | watermelon fresh | fresh tomatoes |
| 2 | Melon | Tea with ginger and lemon, green apple | peaches | citrus fresh | Plum |
| 3 | Apple Peach Puree | Blackcurrant, 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 strawberry salad | carrot-apple juice | Brown rice with steamed vegetables: zucchini, carrots, green peas | watermelon fresh | Steamed asparagus, fresh tomatoes and radishes |
| 5 | Melon | fresh tomatoes | Salad of boiled beef, white cabbage, greens and cucumber | apple fresh | Chicken breast with any raw vegetables |
| 6 | Oatmeal on water with berries | any fruit or juice | Buckwheat porridge with boiled vegetables | citrus | Baked beef, raw vegetable salad |
| 7 | Buckwheat porridge, vegetable salad | any fruit | Steamed turkey cutlet, vegetable stew, some brown or brown rice | Ginger tea, baked apple | Boiled chicken breast, cucumber, greens |
buckwheat-kefir
Among all cereals, buckwheat is considered the most useful. In addition to its rich composition, it is a strong source of protein and fiber. Buckwheat in combination with kefir cleanses the body and helps not to feel hungry. Mono-diet on buckwheat will help you lose 3 kg of weight per week with minimal effort.
The technology of making porridge is very simple and does not involve heat treatment. In the evening, half a kilo of cereal is poured with a liter of water and left overnight at room temperature. In the morning, it's ready to eat. The use of salt, spices, oil is prohibited.
An alternative cooking option is to replace the water with low-fat kefir, then you can drink only 2 glasses.
An example daily diet would look like this:
- Breakfast: porridge with cucumber, green tea without sugar.
- Snack: kefir with cinnamon and Siberian fiber, green apple.
- Lunch: porridge.
- Snack: kefir with bran and sweetener.
- Dinner: porridge.
The resulting amount of buckwheat - 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.
physical activity
If the diet menu is supplemented with physical activity, it is more realistic to lose 3 kg of weight per week. It's possible:
- walking at an average or fast pace of at least 10 km per day;
- daily exercises at home with a minimum of equipment: squats, bends, lunges, stretching, jumping in place, abdominal exercises;
- aerobic;
- body flexibility;
- running for at least 20 minutes on an empty stomach 5-6 times a week;
- classes in the medium-intensity gym.
Whatever type of activity is chosen to lose weight, it is very important that the workouts are regular - at least three times a week. With a small amount (up to 5 kg) of excess weight and 2 weeks after following any of the recommended diets, you may become more prominent.