If you need to lose weight quickly before important events, there is no need to starve. It is enough to correctly compose a diet and take measures to cleanse the body. Express diets are considered 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 creating a calorie deficit and exercising.
Secrets of Fast Weight Loss
Tips from nutritionists to help you lose weight and keep it normal without dieting:
- Replace plates with saucers. One of the main reasons most people feel full is regular overeating. In addition to the fact that undigested food is deposited in fat reserves, it rots in the intestines and worsens the state of 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 who have switched to fractional nutrition. In order for the body to have enough energy for life, meals should be taken 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 need to drink green tea with ginger, kefir with fiber, drinks based on lemon juice or apple cider vinegar.
- Avoid salt. This spice by itself is zero calorie but contributes to fluid retention in the body. With excessive salt intake, a person weighs an average of 3 kg more due to excess water. Experts are confident that this mineral is sufficient in the products themselves, and the maximum daily dose is 4 g.
- There are only healthy foods: 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 that all carbohydrate-containing foods are digested without any problems. After lunch there is a possibility of depositing carbohydrates in fat reserves.
- Find alternative foodsSources of positive emotions- This helps not to "jam" the stress.
- Refrain from alcohol, tobacco, sugar and meat substitutes.
- count calories. Even the right foods contribute to weight gain when overused. You can calculate your rate using a special formula that is easy to find in the public domain and subtract 300-400 calories from the amount received.
- Move more. Walking, dancing and exercising boost your metabolism, tone your muscles and achieve a calorie deficit.
The above tips will help representatives of all ages to lose 3 kg without harm to health: a child, a teenager, a middle-aged person, the elderly. It is safe to lose weight while observing such dietary rules for pregnant women, but it is better to coordinate physical activity with a doctor.
Effective Diets
Conventionally, all diets are divided into sparing and hard. The advantage of the latter lies only in a faster result that lasts for a short time. When trying to lose the maximum weight in 7 days, it is important to take care not to spoil the condition of the body.
Below are the gentle and most effective diets that will help you lose up to 5 kg while improving your health.
protein
This is a real diet that will help urgently get rid of excess weight. The benefits of eating protein foods as the basis of nutrition:
- they fill you up for a long time;
- they have a low glycemic index, which means that their digestion takes a long time and requires a significant expenditure of energy;
- they can be eaten in unlimited quantities;
- proteins are the building blocks of muscle tissue, which means weight loss won't lead to sagging;
- The dominance of protein foods on the menu and the restriction of carbohydrates contribute to fat burning: without getting energy from food, the body begins to use fat.
A protein diet is ideal for athletes who want to get fit for competition. The quality of their body is improved or maintained without feeling hungry.
The essence of the weekly protein diet is the same as the "Attack" phase of Dr. Dukan's nutritional system: a shake-up for the metabolism, the removal of excess water, the start of prolonged weight loss. Therefore, it is very likely thata person will lose weight even after dieting if they stick to proper nutrition.
A protein diet is contraindicated for people with diseases of the kidneys and organs of the digestive system in any form of leakage. Allowed foods can cause constipation, so drinking plenty of water is extremely important with this method of weight loss.
| Day | breakfast | snack | dinner | snack | dinner | Additionally |
|---|---|---|---|---|---|---|
| one | Bran porridge in low-fat milk. They must be cooked until thickened, it is allowed to add an organic sweetener | 2 hard boiled eggs | Baked beef tenderloin | Green tea, a few slices of prosciutto | boiled hake | At night you can have a drink made from kefir, bran and cinnamon, during the day you can eat low-fat cottage cheese in any quantity |
| 2 | Omelet with 2 eggs and 120ml skim milk | Cottage cheese with fiber | Chicken breast with low-fat cheese | low-fat yoghurt | Grilled Seafood | During the day you can drink as much green tea with milk and natural sweetener as you like. |
| 3 | 2 egg and ham scrambled eggs cooked without oil | Two-layer jelly made from milk and coffee with sweetener | Chicken broth with boiled egg and herbs | Tea + cheesecake made from eggs, cottage cheese and sweetener | Baked salmon steak | At night - kefir drink with flax seeds |
| four | bran porridge with milk | Cucumber with low-fat cheese | Turkey fillet chops | low-fat yoghurt | Squid and quail egg salad | As a late dinner, you can drink a protein shake made from 100 ml of kefir, milk and 100 g of low-fat cottage cheese |
| 5 | Cottage cheese casserole with Nutella according to Dukan. To prepare it, one tablespoon of cocoa, 2 tablespoons of powdered milk and 100 ml of low-fat cottage cheese are boiled until thickened with a sweetener | 2 hard boiled eggs | Roll chicken fillet, cottage cheese and greens | Tea + cheesecake made 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 | Flatbread made from bran soaked in warm milk and eggs, cooked on a non-stick surface | Cottage cheese with fiber | Cheese soup with chicken, broccoli, cauliflower, cheese and herbs | Protein Pancakes. To prepare, mix 2 eggs, 60g cornstarch, 100ml low-fat milk, 30g low-fat cottage cheese, 2g baking powder and sweetener to taste. Baked on a non-stick coating | Seafood Cocktail | Drink lemon water in addition to water during the day. |
| 7 | Omelette made from 3 eggs, 150 ml milk and herbs | Quality crab sticks or crab meat | Protein Pizza. For the pie, 2 eggs, 2 tablespoons cornstarch, 50g cottage cheese, beat until smooth, bake on a nonstick surface for up to 10 minutes, then add the tomato, cooked meat, and skim cheese filling and bake for 2-3 minutes | low-fat yoghurt | Grilled shrimp with lemon juice and fresh cucumber and tomato | In addition to water, drink the Sassi drink during the day. To prepare it, lemon, cucumber are cut into rings, mint and 20 g of ginger root are finely chopped. Pour in 2 liters of water and leave in the fridge overnight |
If necessary, such a diet can be maintained for up to a month, but with the addition of a menu of plant foods. It is realistic to lose 2 kilograms or more per week, depending on the initial parameters.
detoxification
A 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 in 3 days minus 3 kg is guaranteed, and the appearance is significantly improved.You can stick to it longer, but no more than 7 days and no more than 2 times a year.
Losing weight in this way is more suitable for women, since the diet is quite light. Drinking plenty of water is a must on a detox diet. The addition of ginger root grated on a fine grater is welcome. This accelerates the metabolism and strengthens the immune system.
| Day | breakfast | snack | dinner | snack | dinner |
|---|---|---|---|---|---|
| one | A sip of warm water, ginger, a few slices of lemon and red hot peppers | citrus fresh | Carrot Apple Juice | watermelon fresh | fresh tomato |
| 2 | melon | Tea with ginger and lemon, green apples | peaches | citrus fresh | plums |
| 3 | Apple Peach Puree | Redcurrant, strawberry and raspberry smoothie | Pumpkin soup with onions and carrots, tomato juice | Broccoli for a couple | Peking cabbage, cucumber and tomato salad |
| four | Salad of plums, watermelons, peaches and berries | Carrot Apple Juice | Brown rice with steamed vegetables: zucchini, carrots, green peas | watermelon fresh | Steamed asparagus, fresh tomatoes and radishes |
| 5 | melon | fresh tomato | Boiled beef, cabbage, greens and cucumber salad | apple fresh | Chicken breast with any raw vegetables |
| 6 | Oatmeal on the water with berries | Any fruit or berry juice | Buckwheat porridge with stewed vegetables | citrus fruits | Baked Beef, Raw Vegetable Salad |
| 7 | Buckwheat porridge, vegetable salad | Any fruit | Steamed turkey cutlets, vegetable stew, some brown or brown rice | Ginger tea, baked apples | Boiled chicken breast, cucumbers, greens |
Buckwheat Kefir
Of all cereals, buckwheat is considered the most useful. In addition to its rich composition, it is a strong source of protein and fiber. Together with kefir, buckwheat cleanses the body and helps not to feel hungry. A mono-diet on buckwheat will help you lose 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 muesli is poured with 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 cooking option is to replace water with low-fat kefir, then you can only drink 2 glasses of it.
An example of a daily diet looks like this:
- Breakfast: Porridge with cucumber, unsweetened green tea.
- 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
Weight loss of 3 kg per week is more realistic if the diet menu is supplemented with physical activity. It can be:
- Walking at an average or brisk pace of at least 10 km per day;
- daily exercises at home with minimal equipment: squats, bends, lunges, stretches, jumping in place, abdominal exercises;
- Aerobics;
- body flex;
- jog on an empty stomach for at least 20 minutes 5-6 times a week;
- Lessons in the medium-intensity gym.
Whatever type of activity a person losing weight chooses, it is very important that the training is regular - at least three times a week. With a slight (up to 5 kg) overweight and following one of the proposed diets, after 2 weeks you can become more famous.