When you need to lose weight fast before important events, you do not need to starve. It is enough to properly compose a diet and take measures to cleanse the body. Express diets are considered as an alternative way to lose weight in a short time. Many of them are not harmful to health and allow you to maintain normal performance. Accelerate weight loss by achieving calorie deficit and exercise.
The secrets of rapid weight loss
Tips from nutritionists to help you lose weight and maintain it normally without dieting:
- Replace the 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, worsens 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 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, you should 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 low in calories, but 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 believe 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. During the first half of the day, the metabolism works much faster, so all carbohydrate foods are easily digested. In the afternoon there is a possibility for deposition of carbohydrates in fat reserves.
- Find an alternative foodsources of positive emotions- This will help not to "silence" stress.
- Give up alcohol, tobacco, sugar and meat surrogates.
- calorie counts. Even the right foods, when used excessively, contribute to weight gain. You can calculate your speed using a special formula that is easy to find in public, and subtract 300-400 calories from the amount obtained.
- Move more. Walking, dancing, exercise will help speed up metabolism, tone muscles and achieve calorie deficit.
The above tips will help you lose 3 kg without harm to health for people of all ages: child, teenager, middle-aged, elderly. It is safe to lose weight by following such dietary rules for pregnant women, but it is better to coordinate physical activity with a doctor.
Effective diets
Conditionally, all diets are divided into sparing and firm. The advantage of the latter is only in a faster result, which is preserved for a short time. When trying to lose weight for a maximum of 7 days, it is important to be careful not to harm the body.
Below are the gentle 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 urgently. The benefits of eating protein foods as the basis of the diet:
- they saturate for a long time;
- have a low glycemic index, which means that their digestion is time consuming and requires significant energy consumption;
- 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-containing foods and the restriction of carbohydrates contribute to fat burning: without receiving energy from food, the body begins to consume fat.
The protein diet is ideal for athletes who want to get in shape for competition. Their body quality improves or is maintained without feeling hungry.
The essence of the weekly protein diet is the same as in the "Attack" phase of Dr. Ducan's food system: shaking the metabolism, removing excess water, starting longer weight loss. Therefore, it is very likely that a person will lose weight even after dieting if he leaves it in proper nutrition.
Protein diet is contraindicated for people with diseases of the kidneys and 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 | Light breakfast | Dinner | Light breakfast | Dinner | Furthermore |
|---|---|---|---|---|---|---|
| one | Porridge of all kinds of bran in skim milk. You need to cook until thickened, it is allowed to add organic sweetener | 2 hard boiled eggs | Roast 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 | Omelet with 2 eggs and 120 ml skim milk | Cottage cheese with fiber | Chicken breasts with low-fat cheese | low-fat yogurt | Grilled seafood | During the day you can drink as much green tea with milk and natural sweetener. |
| 3 | 2 eggs and ham scrambled eggs cooked without oil | Two-layer jelly from milk and coffee with sweetener | Chicken broth with boiled egg and herbs | Tea + egg cheesecake, cottage cheese and sweetener | Roasted salmon steak | At night - kefir drink with flax seeds |
| four | Bran 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 | Casserole of cottage cheese with Nutella on Ducan. To prepare it, one tablespoon of cocoa, 2 tablespoons of milk powder and 100 ml of low-fat cottage cheese are boiled until thickened with sweetener | 2 hard boiled eggs | Roll of chicken fillet, cottage cheese and greens | Tea + egg cheesecake, cottage cheese and sweetener | Low-fat cheese with tomatoes | During the day, in addition to water, you should drink ginger tea in small portions before meals. |
| 6 | Flat bran bread swelled in warm milk and eggs, prepared 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 cornstarch, 100 ml of low-fat milk, 30 g of low-fat cottage 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 cornstarch, 50 g cottage cheese until smooth, bake on a non-stick coating for up to 10 minutes, then add the tomato filling, boiled meat and low-fat cheese and bake for 2-3 minutes | low-fat yogurt | Grilled shrimp with lemon juice and fresh cucumbers and tomatoes | During the day, in addition to water, drink the Sassi drink. To prepare the lemon, cucumber cut into circles, mint 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 followed for up to a month, but with the addition of a menu of plant foods. For each week it is realistic to lose 2 or more pounds, depending on the initial parameters.
Detox
The detox diet is a system of healthy eating, whose main purpose is to cleanse the body of toxins and other harmful substances. Its advantage is that minus 3 kg is guaranteed for 3 days and the appearance is significantly improved.You can stick to it longer, but not more than 7 days and not 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 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.
| day | Breakfast | Light breakfast | Dinner | Light breakfast | Dinner |
|---|---|---|---|---|---|
| one | Drink warm water, ginger, a few slices of lemon and cayenne pepper | Fresh citrus fruits | Carrot and apple juice | Fresh watermelon | fresh tomato |
| 2 | Melon | Tea with ginger and lemon, green apples | Peaches | Fresh citrus fruits | plums |
| 3 | Peach apple puree | Blackcurrant, strawberry and raspberry smoothies | Pumpkin soup with onions and carrots, tomato juice | Broccoli for a couple | Salad of Chinese cabbage, cucumbers and tomatoes |
| four | Salad of plums, watermelon, peaches and berries | Carrot and apple juice | Brown rice with stewed vegetables: zucchini, carrots, green peas | Fresh watermelon | Stewed asparagus, fresh tomatoes and radishes |
| 5 | Melon | fresh tomato | Boiled beef, white cabbage, vegetable and cucumber salad | Fresh apple | Chicken breast with all kinds of raw vegetables |
| 6 | Oatmeal in water with berries | Any fruit or forest juice | Buckwheat porridge with stewed vegetables | citrus | Veal in the oven, salad of raw vegetables |
| 7 | Buckwheat porridge, vegetable salad | Every fruit | Steamed turkey chops, vegetable stew, a little brown or brown rice | Ginger tea, baked apples | Boiled chicken breasts, cucumbers, vegetables |
Buckwheat kefir
Of all the cereals, buckwheat is considered the most useful. In addition to its rich composition, it is a powerful source of protein and fiber. In tandem with kefir, buckwheat cleanses the body and helps you not feel hungry. A mono-diet with 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 in the evening with a liter of water and left overnight at room temperature. In the morning the dish is ready for consumption. The use of salt, spices, oils is prohibited.
An alternative cooking option is to replace the water with low-fat kefir, after which you can drink only 2 glasses.
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 yogurt - 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. can be:
- walking at a medium or fast pace of at least 10 km per day;
- daily exercises at home with minimal equipment: squats, bends, attacks, stretching, jumping on the spot, abdominal exercises;
- aerobics;
- bodyflex;
- jogging on an empty stomach for at least 20 minutes 5-6 times a week;
- classes in the gym with medium intensity.
Whatever type of activity the weight loss person chooses, it is very important to train regularly - at least three times a week. With a little (up to 5 kg) overweight and following one of the proposed diets after 2 weeks you can become more prominent.