When you need to lose weight fast before important events, there is no need to starve yourself. It is enough to put together a diet correctly and take measures to cleanse the body. Express diets are considered as an alternative way to lose extra pounds in a short amount of 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, which worsens 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 plain drinking water improves digestion and speeds up metabolism. In addition, drink green tea with ginger, kefir with fiber, drinks based on lemon juice or apple cider vinegar.
- Give up salt. In itself, this spice is non-caloric, but it contributes to fluid retention in the body. With too much salt intake, a person weighs on average 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 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, it is possible to deposit carbohydrates in fat reserves.
- Find alternative foodssources of positive emotions- this will help not to "jam" stress.
- Give up alcohol, tobacco, sugar and meat substitutes.
- count calories. Even the right foods, when consumed 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, exercise will help speed up your metabolism, tone your muscles and achieve a calorie deficit.
The above tips help to lose 3 kg without harm to the health of representatives of all age groups: a child, a teenager, a middle-aged person, the elderly. 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 sparse and harsh. 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 damage the condition of the body.
Below are the economical and most effective diets that allow you to lose up to 5 kg while improving your health.
Protein
This is a real diet that helps in getting rid of excess weight fast. The benefits of eating protein foods as a basis for diet:
- they saturate for a long time;
- they have a low glycemic index, which means that their digestion takes a long time and requires a significant energy consumption;
- they can be eaten in unlimited quantities;
- proteins are the building material of muscle tissue, meaning that weight loss will not lead to sawing;
- the dominance of proteinaceous foods on the menu and the restriction of carbohydrates contribute 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 shaking of the metabolism, removal of excess water, the start of a longer weight loss. Therefore, it is highly likely that a person will lose weight after a diet if he leaves 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 | Snack | Dinner | Snack | Dinner | other than that |
|---|---|---|---|---|---|---|
| one | Porridge from any bran in fat-free milk. You need to cook until it is thickened, it is allowed to add an organic sweetener | 2 hard-boiled eggs | Baked beef fillet | Green tea, a few 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 | Omelette 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 with milk and natural sweetener as you want. |
| 3 | 2 eggs and ham scrambled eggs cooked without oil | Two-layer jelly made from milk and coffee with sweetener | Chicken broth with boiled eggs and herbs | Tea + cheesecake from eggs, cottage cheese and sweetener | Baked salmon steak | At night - kefir drink with flaxseed |
| fire | Broth porridge with milk | Cucumber with low-fat cheese | Turkey fillet chops | low-fat yogurt | Salad of squid and quail eggs | For a late dinner you can drink a protein shake of 100 ml kefir, milk and 100 g 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 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, drink ginger in small portions before meals. |
| 6 | Flatbread made from bran swollen in warm milk and eggs, cooked on 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 on non-stick coating | seafood cocktail | During the day, drink lemon water in addition to water. |
| 7 | Omelette 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 cornstarch, 50 g cottage cheese until smooth, bake on 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 prawns with lemon juice and fresh cucumber and tomato | During the day, in addition to water, drink the Sassi drink. For the preparation, cut lemon, cucumber into rings, mint and 20 g of ginger root are finely cut. Pour on 2 liters of water and let it soak 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 kg or more, depending on the initial parameters.
Detox
A detox diet is a healthy nutritional system 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 stick to it longer, but no more than 7 days and no more than 2 times a year.
Losing weight this way is more suitable for women because the diet is quite light. Drinking plenty of water is a must for a detox diet. 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 hot 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 | Currants, strawberries and raspberry smoothie | Pumpkin soup with onions and carrots, tomato juice | Broccoli for a couple | Beijing cabbage, cucumber and tomato salad |
| fire | 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, vegetables 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 | citrus fruits | Baked beef, raw vegetable salad |
| 7 | Buckwheat porridge, vegetable salad | Any fruit | Steamed turkey chops, vegetable stew, a little brown or brown rice | Gingered, baked apples | Boiled chicken breast, cucumbers, greens |
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 on buckwheat will help you lose 3 kg a week with a minimum of effort.
The technology for making porridge is very simple and does not involve heat treatment. Half a kilo of grain 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 only drink it 2 glasses.
An example of a daily diet looks like this:
- Breakfast: porridge with cucumber, unsweetened green tea.
- Snack: kefir with cinnamon and Siberian fiber, green apple.
- Breakfast: 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 amounts, low-fat kefir - up to 1, 5 liters a day.
Physical activity
It is more realistic to lose 3 kg a week if the diet menu is supplemented with physical activity. It could be:
- to walk at an average or fast pace of at least 10 km a 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.
No matter what type of activity a weight loss chooses, it is very important that the training is regular - at least three times a week. With a small (up to 5 kg) amount of excess weight and following one of the suggested diets, you can become more prominent after 2 weeks.