When you need to lose weight fast before important events, there is no need to starve. It is enough to properly compose a diet and take measures to cleanse the body. An express diet is considered an alternative way to lose extra pounds in a short time. Many of them are not harmful to your health and allow you to maintain normal performance. Accelerate weight loss by achieving a calorie deficit and exercising.
Secrets of fast weight loss
Nutritionist tips to help you lose weight and maintain a normal weight without dieting:
- Replace plates with saucers. One of the main causes of satiety in most people is regular overeating. In addition to digesting undigested food in fat reserves, it rots in the intestines, worsening people's 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 a fractional diet. In order for the organism 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, it is necessary 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 low in calories, 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 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, 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 any problems. After lunch, there is a possibility of carbohydrate deposition in fat reserves.
- Find alternative foodssources of positive emotions- This will help to avoid "stuck" stress.
- Give up alcohol, tobacco, sugar and meat surrogates.
- count calories. Even real foods, when used too much, 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 you 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: child, teenager, middle-aged, elderly. It is safe to lose weight by following these dietary rules for pregnant women, but it is better to coordinate physical activity with your doctor.
Effective diets
Usually, all children are divided into frugal and difficult. The advantage of the latter is only in the faster result, which lasts a short time. When trying to lose weight in a maximum of 7 days, it is important to take care not to damage the condition of the body.
Below are economical and most effective diets with which you can lose up to 5 kg and improve your health at the same time.
Protein
This is a real diet that helps you get rid of extra pounds urgently. Advantages of consuming protein foods as the basis of the diet:
- saturate for a long time;
- have a low glycemic index, which means that their digestion takes a long time and requires significant energy expenditure;
- can be eaten in unlimited quantities;
- proteins are the building blocks of muscle tissue, which means that weight loss will not lead to relaxation;
- 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 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 diet system: shaking the metabolism, removing excess water, starting longer weight loss. Therefore, it is very likely that a person will lose weight even after the diet, if he leaves it in the right diet.
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 it is extremely important to drink plenty of water with this method of weight loss.
| Dan | Breakfast | Snack | Dinner | Snack | Dinner | Additionally |
|---|---|---|---|---|---|---|
| one | Porridge of any bran in skim milk. It should be cooked until it thickens, it is allowed to add organic sweetener | 2 hard boiled eggs | Roast beef fillet | Green tea, a couple of slices of natural ham | boiled hake | At night you can drink kefir, soft drinks and cinnamon, and 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 with fiber | Chicken breast with a little greasy cheese | low-fat yogurt | Grilled seafood | During the day, you can drink green tea with milk and natural sweeteners as much as you want. |
| 3 | Scrambled eggs of 2 eggs and ham cooked without oil | Two-layer jelly from milk and coffee with sweetener | Chicken soup with boiled eggs and herbs | Tea + egg cheesecake, cottage cheese and sweeteners | Roasted salmon steak | At night - kefir drink with flax seeds |
| four | Soft porridge with milk | Cucumber with low-fat cheese | Turkey fillet cutlets | low-fat yogurt | Squid and quail egg salad | As a late dinner you can drink a protein shake of 100 ml of kefir, milk and 100 g of low-fat cottage cheese |
| 5 | Fresh cheese casserole with Nutella by Dukan. To prepare, a spoonful of cocoa, 2 spoons of powdered milk and 100 ml of low-fat young cheese are cooked until they thicken with a sweetener. | 2 hard boiled eggs | Roll of chicken fillet, cottage cheese and greens | Tea + egg cheesecake, cottage cheese and sweeteners | Low-fat cheese with tomato | During the day, in addition to water, it is necessary to drink ginger tea in small portions before meals. |
| 6 | Soft bread swollen in warm milk and eggs, baked 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 young cheese, 2 g of baking powder, sweetener to taste. Baked on a non-stick coating | seafood cocktail | During the day, in addition to water, drink water with lemon. |
| 7 | Omelet of 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 young cheese until smooth, bake on a non-stick coating for up to 10 minutes, then add tomato filling, cooked 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 Sassi drinks. For its preparation, lemon, cucumber are cut into rings, mint and 20 g of ginger root are finely chopped. Pour in 2 liters of water and leave to stand overnight in the refrigerator |
If necessary, such a diet can be followed for up to a month, but with the addition of a menu of plant foods. It is realistic to lose 2 kilograms or more for each week, depending on the initial parameters.
Detox
Detox diet is a healthy diet 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 keep it longer, but not longer than 7 days and not 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.
| Dan | Breakfast | Snack | Dinner | Snack | Dinner |
|---|---|---|---|---|---|
| one | Drink warm water, ginger, a few slices of lemon and red hot pepper | Citrus fresh | Carrot and apple juice | Watermelon fresh | fresh tomatoes |
| 2 | Melon | Tea with ginger and lemon, green apples | Peaches | Citrus fresh | plums |
| 3 | Apple peach puree | Currant, 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 and apple juice | Brown rice with steamed vegetables: zucchini, carrots, green peas | Watermelon fresh | Steamed asparagus, fresh tomatoes and radishes |
| 5 | Melon | fresh tomatoes | Cooked beef, white cabbage, lettuce and cucumber | Fresh apple | Chicken breast with any raw vegetables |
| 6 | Oatmeal in water with berries | Any fruit or berry juice | Buckwheat porridge with stewed vegetables | citrus | Roast beef, raw vegetable salad |
| 7 | Buckwheat porridge, vegetable salad | Any fruit | Steamed turkey chops, vegetable stew, a little brown or brown rice | Ginger tea, baked apples | Cooked 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 strong 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 per week, with minimal effort.
The technology of making the porridge is very simple and does not involve heat treatment. Half a kilo of cereal is poured in the evening with a liter of water and left overnight at room temperature. In the morning the dish was ready to eat. The use of salt, spices and oils is forbidden.
An alternative cooking option is to replace the water with low-fat kefir, and then you can drink it only 2 cups.
An example of a daily diet looks like this:
- Breakfast: cucumber porridge, 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 3 kg per week if the diet is supplemented by physical activity. It can be:
- walking at an average or fast pace of at least 10 km per day;
- daily exercises at home with minimal equipment: squats, bends, spikes, stretching, jumping in place, abdominal exercises;
- aerobics;
- bodyflex;
- running on an empty stomach for at least 20 minutes 5-6 times a week;
- classes in a gym of medium intensity.
Whatever type of activity you choose to lose, it is very important that you train regularly - at least three times a week. With a small (up to 5 kg) amount of excess weight and adherence to any of the proposed diets, after 2 weeks you can become more prominent.