When you need to lose weight fast before big events, you don't have 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 caloric deficit and exercising.
Secrets of fast weight loss
Tips from nutritionists to help you lose weight and keep it off without dieting:
- Replace plates with saucers. One of the main reasons for fullness for most people is regular overeating. In addition to the fact that undigested food is deposited in fat reserves, it rots in the intestines, which aggravates 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 must 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, you should drink green tea with ginger, fiber kefir, lemon juice-based drinks, or apple cider vinegar.
- give up salt. By itself, this spice is not 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 the possibility of carbohydrate deposition in fat stores.
- Find alternative foodsources of positive emotions- this will help not to "stuck" stress.
- give up alcohol, tobacco, sugar and meat substitutes.
- 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 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 caloric deficit.
The above tips will help to lose weight by 3 kg without harm to the health of representatives of any age group: a child, a teenager, a middle-aged person, an elderly person. It is safe to lose weight with compliance with 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 moderate and hard. The advantage of the latter is only a faster result, which remains for a short time. When trying to lose maximum weight in 7 days, it is important to be careful not to harm the body's condition.
Below we show you the most economical and 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 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;
- proteins are the building material of muscle tissue, which means that weight loss will not lead to sagging;
- the predominance of protein-containing foods in 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. Your body quality 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 jolt to the metabolism, the elimination of excess water, the beginning of a more rapid weight loss. prolonged. Therefore, a person is very likely to lose weight even after a diet, if he maintains 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 it is extremely important to drink plenty of water with this weight loss method.
| Day | Breakfast | Snack | Dinner | Snack | Dinner | Also |
|---|---|---|---|---|---|---|
| a | Porridge from any bran in skim milk. Must cook until thickened, adding an organic sweetener is allowed | 2 hard boiled eggs | Baked beef fillet | Green tea, a couple of slices of natural ham | boiled hake | In the evening you can drink a drink of kefir, bran and cinnamon, during the day you can eat low-fat cottage cheese in any quantity. |
| two | Omelet with 2 eggs and 120 ml of skimmed 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 scrambled eggs with ham cooked without oil | Two-layer gelatin based on milk and coffee with sweetener | Chicken broth with boiled egg and herbs | Tea + egg cheesecake, cottage cheese and sweetener. | Baked salmon fillet | In the evening - kefir drink with flax seeds |
| four | Bran porridge with milk | Cucumber with low-fat cheese | Turkey fillet cutlets | low fat yogurt | Salad with squid and quail eggs | As a late dinner, you can have a protein shake of 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, boil a tablespoon of cocoa, 2 tablespoons of milk powder and 100 ml of low-fat cottage cheese until thickened with a sweetener. | 2 hard boiled eggs | Roll of chicken fillet, cottage cheese and vegetables | Tea + egg cheesecake, 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 puffed bran in warm milk and eggs, cooked with 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 cornstarch, 100 ml low-fat milk, 30 g low-fat cottage cheese, 2 g baking powder, sweetener to taste. Baked with a non-stick coating | seafood cocktail | During the day, drink lemon water in addition to water. |
| 7 | Omelette with 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 layer 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, mint are cut into rings and 20 g of ginger root are finely chopped. 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 vegetable food menu. 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 less 3 kg is guaranteed in 3 days and the appearance is significantly improved.You can follow it for a longer time, but not more 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 metabolism and strengthen the immune system.
| Day | Breakfast | Snack | Dinner | Snack | Dinner |
|---|---|---|---|---|---|
| a | A drink of warm water, ginger, a few slices of lemon and red hot pepper | fresh citrus | Apple and carrot juice | fresh watermelon | fresh tomato |
| two | Cantaloupe | Tea with ginger and lemon, green apples | peaches | fresh citrus | plums |
| 3 | apple and peach puree | Blackcurrant, 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, watermelon, peaches and berries | Apple and carrot juice | Brown rice with steamed vegetables: zucchini, carrots, green peas | fresh watermelon | Steamed asparagus, fresh tomatoes and radishes |
| 5 | Cantaloupe | fresh tomato | Salad of boiled beef, white cabbage, vegetables and cucumber | fresh apple | Raw chicken breast with vegetables |
| 6 | Oatmeal on the water with berries | Any fruit or berry juice | Buckwheat porridge with stewed 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, cucumbers, vegetables |
Buckwheat kefir
Of all cereals, buckwheat is considered the most useful. In addition to its rich composition, it is a powerful source of protein and fiber. Along with kefir, buckwheat cleanses the body and helps not to feel hungry. A mono diet based 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 kilogram of cereal is poured overnight 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 the water with low-fat kefir, then you can drink it only 2 glasses.
An example daily diet looks 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
It is more realistic to lose weight by 3 kg per week if the diet menu is supplemented with physical activity. Could be:
- walk at a medium or fast pace of at least 10 km per day;
- daily exercises at home with minimal equipment: squats, push-ups, lunges, stretches, jumping jacks, abdominal exercises;
- aerobics;
- body flexion;
- 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 person who is losing weight chooses, it is very important that the workouts are regular, at least three times a week. With a little excess weight (up to 5 kg) and following any of the proposed diets, after 2 weeks it can become more prominent.