When you need to lose weight fast before important events, you do not need to starve yourself. It is enough to make a proper diet and take measures to cleanse the body. Express diets are an alternative way to get rid of extra pounds in the short term. Many of them are not harmful to health and allow you to maintain normal performance. Accelerate weight loss by achieving a calorie deficit and exercising.
Secrets of rapid weight loss
Tips from nutritionists to lose weight and maintain a normal diet:
- Replace the plates with a saucer. One of the main causes of satiety in most people is regular overeating. In addition to the accumulation of undigested food in fat stores, it decomposes in the intestines and worsens human health. Eating portions in the palm of your hand is the golden rule of harmony. The effectiveness of this approach is confirmed by the results of many people who switch to fractional nutrition. Meals should be eaten every 3 hours so that the body has enough energy for life.
- Drink a lot. Everyone knows that enough drinking water improves digestion and speeds up metabolism. In addition, you should drink green tea with ginger, fibrous kefir, lemon juice or apple cider vinegar.
- Give up salt. By itself, this spice is calorie-free, but helps retain fluid in the body. With excessive salt intake, a person weighs an average of 3 kg more due to excess water. Experts are convinced that these mineral products are enough, and the maximum daily dose is 4 grams.
- There are only healthy foods: vegetables, fruits, nuts, grains, 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 a breakdown of carbohydrates in fat reserves.
- Find alternative mealssources of positive emotions- It will help not to "squeeze" stress.
- Avoid alcohol, tobacco, sugar and meat surrogates.
- count calories. Even the right foods can help you lose weight when overused. You can calculate your tariff using a special formula that is easy to find in the public sphere and subtract 300-400 calories from the amount received.
- Take more action. Walking, dancing, and exercise will help speed up your metabolism, tone your muscles, and achieve a calorie deficit.
The above tips will help people of any age group to lose 3 kg without harming their health: children, adolescents, middle-aged people, the elderly. It is safe for pregnant women to lose weight by following such a diet, but it is better to coordinate physical activity with a doctor.
Effective Diets
Conventionally, all diets are divided into careful and strict. The advantage of the latter is a faster result, which remains only for a short time. When trying to lose maximum weight in 7 days, it is important to be careful not to damage the condition of the body.
Below are the most economical and effective diets where 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 quickly. Benefits of eating protein foods as a basis of the diet:
- they feed for a long time;
- they have a low glycemic index, which indicates 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, ie weight loss will not cause sagging;
- The predominance of protein in the menu and the restriction of carbohydrates help burn fat: the body begins to consume fat without getting energy from food.
The protein diet is ideal for athletes who want to get in shape to compete. The quality of their bodies is improved or maintained without feeling hungry.
The essence of a weekly protein-based diet is the same as in the "Attack" phase of Dr. Duka's nutrition system: a shock to the metabolism, the removal of excess water, the onset of longer weight loss. Therefore, if a person continues to eat properly after a diet, he is more likely to lose weight.
Protein diet is contraindicated in the form of any leakage for people with diseases of the kidneys and organs of the digestive system. Allowed foods can cause constipation, so it is extremely important to drink plenty of water in this way to lose weight.
| Day | Breakfast | Snack | Supper | Snack | Supper | In addition to |
|---|---|---|---|---|---|---|
| a | Porridge from any bran in skim milk. It is necessary to cook until thickened, it is allowed to add an organic sweetener | 2 hard boiled eggs | Cooked beef fillet | Green tea, a few slices of natural ham | boiled hake | You can drink kefir, bran and cinnamon at night, and eat any amount of low-fat cottage cheese during the day. |
| 2 | Omelet with 2 eggs and 120 ml of skim milk | Fibrous cottage cheese | Low-fat cheese chicken breast | low-fat yogurt | Fried seafood | You can drink as much green tea as you want during the day with milk and natural sweeteners. |
| 3 | 2 eggs and ham scrambled eggs | With a two-layer jelly sweetener made from milk and coffee | Chicken broth with boiled eggs and herbs | Eggs, cottage cheese and sweetener tea + cheesecake | Cooked salmon steak | At night - drink kefir with flax seeds |
| four | Dandruff porridge with milk | Cucumbers 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 cocktail of 100 ml of kefir, milk and 100 g of low-fat cottage cheese. |
| 5 | Curd casserole with Nutella according to the shop. To prepare it, boil one tablespoon of cocoa, 2 tablespoons of milk powder and 100 ml of low-fat cottage cheese sweetener until it thickens. | 2 hard boiled eggs | Roll chicken fillets, cottage cheese and herbs | Eggs, cottage cheese and sweetener tea + cheesecake | Low-fat cheese with tomatoes | During the day, along with water, you should drink ginger tea in small portions before meals. |
| 6 | Flatbread made of puffed bran in hot milk and eggs, baked in a non-stick coating | Fibrous cottage cheese | 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, seasoning to taste. It is cooked on a non-stick coating | seafood cocktail | For lemon water in addition to water during the day. |
| 7 | 3 eggs, 150 ml of milk and an omelet of herbs | Quality crab sticks or crab meat | Protein pizza. For the cake, mix 2 eggs, 2 tablespoons cornstarch, 50 g of cottage cheese until smooth, cook for 10 minutes in a non-stick pan, then add tomatoes, boiled meat and low-fat cheese and cook. 2-3 minutes | low-fat yogurt | Fried shrimp with lemon juice and fresh cucumbers and tomatoes | For Sassi drink along with water during the day. To prepare, lemon, cucumber cut into rings, mint and 20 g of ginger root finely chopped. Pour 2 liters of water and leave to cool 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. It is realistic to lose 2 kilograms or more per week, depending on the initial parameters.
Detox
The detox diet is a healthy eating 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 for 3 days and significantly improves the appearance.You can continue for a longer period, but not more than 7 days and not more than 2 times a year.
Weight loss in this way is more suitable for women, because the diet is quite light. Drinking plenty of water is essential for a detox diet. It is nice to add grated ginger root through a fine grater. This will speed up the metabolism and strengthen the immune system.
| Day | Breakfast | Snack | Supper | Snack | Supper |
|---|---|---|---|---|---|
| a | A drink of hot water, ginger, a few slices of lemon and red hot pepper | Citrus fresh | Root-apple juice | Watermelon is fresh | fresh tomatoes |
| 2 | Melon | Ginger and lemon tea, green apples | Peach | Citrus fresh | plum |
| 3 | Apple peach puree | Currant, strawberry and raspberry smoothie | Pumpkin soup with onions and carrots, tomato juice | Broccoli for couples | Peking cabbage, cucumber and tomato salad |
| four | Plum, watermelon, peach and berry salad | Root-apple juice | Brown rice with steamed vegetables: zucchini, carrots, green peas | Watermelon is fresh | Steamed asparagus, fresh tomatoes and radishes |
| 5 | Melon | fresh tomatoes | Boiled beef, white cabbage, greens and cucumber salad | Apples are fresh | Chicken breast with any raw vegetables |
| 6 | Oatmeal over water with berries | Any fruit or berry juice | Buckwheat porridge with cooked vegetables | citrus fruits | Cooked beef, raw vegetable salad |
| 7 | Buckwheat porridge, vegetable salad | Any fruit | Steamed turkey cutlets, vegetable casserole, a little brown or brown rice | Ginger tea, baked apple | 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. Buckwheat in tandem with kefir cleanses the body and helps to avoid hunger. 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 grain is poured into a liter of water in the evening and left overnight at room temperature. Breakfast is ready to eat. The use of salt, spices and oils is prohibited.
An alternative meal option is to replace the water with low-fat kefir, then you can drink it only 2 cups.
An example of a daily diet looks like this:
- Breakfast: porridge with cucumber, green tea without sugar.
- Snack: cinnamon and Siberian fiber kefir, green apples.
- Lunch: porridge.
- Snack: kefir with bran and sweetener.
- Dinner: porridge.
The amount of buckwheat - about 1 kg, can be divided into 5-6 meals. Water and green tea in unlimited quantities, low-fat kefir - can be drunk up to 1. 5 liters per day.
Physical activity
If the diet menu is completed with physical activity, it is more realistic to lose 3 kg per week. Can be:
- walk at least 10 km per day at medium or high speeds;
- daily exercises at home with minimal equipment: squats, bends, lungs, stretching, jumping on the spot, abdominal exercises;
- aerobics;
- bodyflex;
- running on an empty stomach for at least 20 minutes 5-6 times a week;
- classes in a medium-intensity gym.
If the weightlifter chooses any type of activity, it is very important to exercise regularly - at least three times a week. With a small amount (up to 5 kg) of excess weight and following any of the recommended diets, after 2 weeks you can become even more prominent.