When you need to lose weight quickly before important events, it is not necessary to starve yourself. 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 achieving a calorie deficit and exercise.
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 for the fullness of most people is regular overeating. In addition to the fact that undigested food is deposited in fat reserves, it rots in the intestines, aggravating 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 switched to fractional nutrition. In order for the body to have enough energy for life, meals should 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 to it, you need to drink green tea with ginger, kefir with fiber, drinks based on lemon juice or apple cider vinegar.
- Give up salt. By itself, this spice is non-caloric, but it 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 all carbohydrate foods are digested without problems. After lunch, there is a possibility of deposition of carbohydrates in fat reserves.
- Find alternative foodsources of positive emotions- this will help not to "jam" stress.
- Give up alcohol, tobacco, sugar and meat surrogates.
- count calories. Even the right foods, when overused, contribute to weight gain. 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, exercising will help speed up your metabolism, tone your muscles and achieve a calorie deficit.
The listed tips will help to lose weight by 3 kg without harm to health for representatives of any age groups: a child, a teenager, a middle-aged person, the elderly. It is safe to lose weight with the observance of such nutritional 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 is only in a faster result, which remains for a short time. When trying to lose the maximum weight in 7 days, it is important to take care not to harm the condition of the body.
Below are the sparing 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 get rid of excess weight urgently. 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 their digestion takes a long time and requires significant energy consumption;
- they can be eaten in unlimited quantities;
- proteins are the building material of muscle tissue, which means that weight loss will not lead to sagging;
- the dominance of protein-containing foods on the menu and the restriction of carbohydrates contributes to fat burning: without getting energy from food, the body begins to consume fat.
A protein diet is ideal for athletes who want to get in shape for competition. The quality of their body is improved or maintained without feeling hungry.
The essence of the weekly protein-based diet is the same as in the "Attack" phase of Dr. Dukan's nutrition system: a shake-up for the metabolism, the removal of excess water, the start of a longer weight loss. Therefore, it is highly likely that a person will lose weight even after a diet, if he leaves it in proper nutrition.
A protein diet is contraindicated for people with kidney and digestive system diseases in any form. Allowed foods can cause constipation, so it is extremely important to drink plenty of water with this method of losing weight.
| Day | Breakfast | Snack | Dinner | Snack | Dinner | Additionally |
|---|---|---|---|---|---|---|
| one | Porridge from any bran in non-fat milk. You need to cook until thickened, it is allowed to add an organic sweetener | 2 hard-boiled eggs | Baked beef fillet | Green tea, a couple of slices of natural ham | boiled hake | At night, you can drink a drink of kefir, bran and cinnamon, during the day you can eat low-fat cottage cheese in any quantity |
| 2 | Omelet with 2 eggs and 120 ml non-fat milk | Cottage cheese with fiber | Chicken breast with low fat cheese | low fat yogurt | 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 a sweetener | Chicken broth with boiled egg and herbs | Tea + cheesecake 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 cutlets | low fat yogurt | Salad of squid and quail eggs | 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 | Cottage cheese casserole with Nutella according to Dukan. To prepare it, a 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 of chicken fillet, 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 | Flatbread made from bran swollen in warm milk and eggs, cooked on a non-stick coating | Cottage cheese with 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 low-fat milk, 30 g of low-fat cottage cheese, 2 g of baking powder, sweetener to taste. Baked on a non-stick coating | seafood cocktail | During the day, drink lemon water 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, bake on a non-stick coating for up to 10 minutes, then add the filling of tomatoes, boiled meat and low-fat cheese and bake for 2-3 minutes | low fat yogurt | Grilled shrimp with lemon juice and fresh cucumber and tomato | During the day, in addition to water, drink the Sassi drink. 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 with the addition of a menu of plant foods. For each week, it is realistic to lose 2 kilograms or more, depending on the initial parameters.
Detox
A detox diet is a healthy nutrition system, the main purpose of which 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 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, because the diet is quite light. Drinking plenty of water is a must 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 | Snack | Dinner | Snack | Dinner |
|---|---|---|---|---|---|
| one | A drink of warm water, ginger, a few slices of lemon and red hot pepper | 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 | Currant, strawberry and raspberry smoothies | Pumpkin soup with onions and carrots, tomato juice | Broccoli for a couple | Beijing cabbage, cucumber and tomato salad |
| four | Salad of plums, watermelon, 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, white 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 | citruses | 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 the cereals, buckwheat is considered the most useful. In addition to its rich composition, it is a powerful source of protein and fiber. In tandem with kefir, buckwheat cleanses the body and helps not to feel hungry. A mono-diet on buckwheat will help you lose weight by 3 kg in a week, with a minimum of effort.
The technology for making porridge is very simple and does not involve heat treatment. Half a kilogram of cereal is poured in the evening with a liter of water 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 drink it only 2 glasses.
An example 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
It is more realistic to lose weight by 3 kg per week if the diet menu is supplemented with physical activity. It could be:
- walking at an average or fast pace of at least 10 km per day;
- daily exercises at home with minimal equipment: squats, bends, lunges, stretching, jumping in place, abdominal exercises;
- aerobics;
- bodyflex;
- jogging on an empty stomach for at least 20 minutes 5-6 times a week;
- classes in the gym of medium intensity.
Whatever type of activity a losing weight chooses, it is very important that the workouts are regular - at least three times a week. With a small (up to 5 kg) amount of excess weight and following any of the proposed diets, after 2 weeks you can become more prominent.