When you need to quickly lose weight before important events, it is not necessary to starve yourself. It is enough to correctly prepare the diet and take measures to cleanse the body. ExpressDiets are considered an alternative way to reduce 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.
secret of fast weight loss
Nutrition experts' advice to help you lose weight without dieting and keep it normal:
- replace plates with saucers, One of the main reasons why most people become full is regularly overeating. In addition to the fact that undigested food accumulates in fat stores, it decomposes in the intestines, exacerbating the state of human health. Eating a portion that fits in the palm of one's palm is the golden rule of harmony. The effectiveness of this approach is confirmed by the results of many people who switched to fractional nutrition. Every 3 hours in order for the body to have enough energy for lifeMust have food.
- drink a lot, Everyone knows that drinking ordinary water in sufficient quantities improves digestion and speeds up metabolism. In addition, you should also drink green tea with ginger, kefir with fiber, drinks based on lemon juice or apple cider vinegar. is needed.
- leave the salt, By itself, this spice is non-calorie, but it contributes to fluid retention in the body. A person with excessive salt intake weighs an average of 3 kg more due to excess water. Experts believe that this mineral itselfSufficient in products, and the maximum daily dosage is 4 grams.
- only healthy foods: vegetables, fruits, nuts, cereals, animal and vegetable proteins, polyunsaturated fats.
- Morning - carbohydrates, in the evening - protein, In the first half of the day, the metabolism works very rapidly, so all carbohydrate foods are digested without any problems. Carbohydrates are likely to accumulate in fat stores after lunch.
- find alternative foodsources of positive emotions- This will help not to "jam" the tension.
- 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 is easy to find in the public domain and 300-400 from the amount received. Decrease calories.
- move more, Walking, dancing, exercising will help speed up your metabolism, tone your muscles, and achieve a calorie deficit.
The above tips will help to lose weight by 3 kg without harm to health for representatives of any age group: a child, a teenager, a middle-aged man, the elderly. From the observance of such nutritional rules for pregnant womenLosing weight is safe, but it is better to coordinate physical activity with a doctor.
effective diet
Traditionally, all diets are divided into sparing and strict. The advantage of the latter is only in a faster result, which lasts a short time. When trying to lose maximum weight in 7 days, it is important to take into accountso that the condition of the body is not harmed.
Below are the shortest 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 instantly. Benefits of eating protein foods as the basis of the 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 significant energy consumption;
- They can be eaten in unlimited quantities;
- Protein is the building block of muscle tissue, which means that weight loss will not lead to sagging;
- The dominance of protein-rich foods in the menu and the restriction of carbohydrates contribute to fat burning: without obtaining energy from food, the body begins to consume fat.
A protein diet is ideal for athletes who want to get in shape for competition. Improving or maintaining their body's quality of life without feeling hungry.
The essence of the weekly protein-based diet is similar to the "attack" phase of Dr. Dukan's nutritional system: a shake-up to the metabolism, removal of excess water, initiation of prolonged weight loss. Therefore, it is highly likely that aThe person will lose weight even after the diet, if he drops it in proper nutrition.
A protein diet is contraindicated for people with diseases of the kidneys and organs of the digestive system in any kind of leakage. Allowed foods can cause constipation, so it is extremely important to drink plenty of water with this method of losing weight.
| Day | breakfast | breakfast | dinner | breakfast | dinner | simultaneously |
|---|---|---|---|---|---|---|
| One | Any bran porridge in non-fat milk. You need to cook until thickened, it is allowed to add organic sweetener | 2 hard boiled eggs | Baked Beef Fillet | green tea, two pieces 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 fat-free 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 as you want with milk and natural sweetener. |
| 3 | 2 eggs and ham scrambled eggs cooked without oil | two-layer jelly made from milk and coffee with a sweetener | Chicken broth with boiled eggs and herbs | Tea + cheesecake from eggs, cottage cheese and sweetener | Baked Salmon Steak | At night - drink kefir with flaxseed |
| four | bran porridge with milk | Cucumbers with low-fat cottage cheese | Turkey Fillet Cutlets | 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 | According to Dukan, Paneer Casserole with Nutella. 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 | Chicken fillet, cheese and greens roll | Tea + cheesecake from eggs, cottage cheese and sweetener | low fat cottage cheese with tomatoes | During the day, in addition to water, you should drink ginger tea in small portions before meals. |
| 6 | Bran flat bread swelled in hot 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 make these, add 2 eggs, 60 grams corn starch, 100 ml low fat milk, 30 grams low fat cottage cheese, 2 grams baking powder, sweetener as per taste. Baked on non-stick coating | 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 tbsp cornstarch, 50 g cottage cheese until smooth, bake on a non-stick coating for 10 minutes, then add tomatoes, boiled meat and low-fat cottage cheese and bake. for 2-3 minutes | low fat yogurt | Grilled Shrimp with Lemon Juice and Fresh Cucumber and Tomato | Drink Sassi in addition to water during the day. For its preparation lemon, cucumber are cut into rings, mint and 20 grams of ginger root are finely chopped. Add 2 liters of water and leave to keep in the fridge overnight |
If necessary, such a diet can be observed for a month, but with the addition of a menu of plant foods. For each week, depending on the initial parameters, it is realistic to lose 2 kg or more.
detox
Detox diet is a healthy nutritional system, the main purpose of which is to cleanse the body of toxins and other harmful substances. Its advantage is that in 3 days minus 3 kg is guaranteed and appearance is significantly improved.You can last longer than this, but not more than 7 days and no more than 2 times a year.
Losing weight in this way is more suitable for women, as the diet is quite light. Drinking plenty of water is essential for detox diets. It is welcome to add ginger root on a fine grater. It will speed up metabolism and immunity. strengthen the system.
| Day | breakfast | breakfast | dinner | breakfast | dinner |
|---|---|---|---|---|---|
| One | A drink of hot water, ginger, a few slices of lemon and red hot pepper | citrus fresh | carrot-apple juice | watermelon fresh | fresh tomatoes |
| 2 | Melon | Ginger and Lemon Tea, Green Apple | peach | citrus fresh | Berry |
| 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 Berries 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 | 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 boiled vegetables | citrus | 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, cucumber, greens |
Buckwheat-kefir
Buckwheat is considered the most useful of all cereals. In addition to its rich composition, it is a powerful source of protein and fiber. Together with kefir, buckwheat cleanses the body and helps with loss of appetiteDoes. A mono-diet on buckwheat will help you lose 3 kg per week with minimal effort.
The technology for making porridge is very simple and does not involve heat treatment. Half a kilo of cereal is poured with a liter of water in the evening and left at room temperature overnight. In the morning the dish is ready to eat. Salt, Use of spices, oil is prohibited.
An alternative cooking option is to replace the water with low-fat kefir, then you can drink only 2 glasses of it.
An example daily regimen looks like this:
- Breakfast: oatmeal with cucumbers, green tea without sugar.
- Snack: kefir, green apple with cinnamon and Siberian fiber.
- Lunch: Oatmeal.
- Snack: kefir with bran and sweetener.
- Dinner: Oatmeal.
Buckwheat in the resulting volume - 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 3 kg per week if the diet menu is supplemented with physical activity. It could have been:
- walking at an average or brisk 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;
- jog on an empty stomach for at least 20 minutes 5-6 times a week;
- Classes in the gym of moderate intensity.
Whatever type of activity a person losing weight chooses, it is very important that the workout be regular - at least three times a week. With a small (up to 5 kg) amount of excess weight and adherence to any proposed dietAfter doing this, after 2 weeks you can become more prominent.