When you need to lose weight quickly before important events, there's no need to starve yourself. It is enough to correctly compose a diet and take steps 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 calorie deficit and exercise.
Quick weight loss secrets
Tips from nutritionists to help you lose weight and keep it normal without dieting:
- Replace plates with saucers. One of the main reasons for most people's fullness is overeating on a regular basis. In addition to the fact that undigested food is deposited in fat reserves, it rots in the intestines, aggravating 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 have 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 normal drinking water improves digestion and speeds up metabolism. Also, you need to drink green tea with ginger, kefir with fiber, drinks based on lemon juice or apple cider vinegar.
- ditch the salt. By itself, this spice is not caloric, but it contributes to fluid retention in the body. With excessive salt intake, an average person weighs 3 kg more due to excess water. Experts are confident that this mineral is enough 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, metabolism works much faster, so all carbohydrate foods are digested without any problems. After lunch, there is the possibility of deposition of carbohydrates in fat stores.
- find alternative foodssources of positive emotions- this will help not to "jam" the stress.
- give up alcohol, tobacco, sugar and meat substitutes.
- count calories. Even the right foods, when overused, 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 speed up metabolism, tone muscles and achieve a calorie deficit.
The above tips will help to lose weight by 3 kg without harming the health of representatives of any age group: a child, a teenager, a middle-aged person, the elderly. It is safe to lose weight with the observance of 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 sparing and hard. The advantage of the latter is only in a faster result, which lasts for a short time. When trying to lose maximum weight in 7 days, it is important to be careful not to harm the condition of the body.
Below are the economical 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 a dietary staple:
- they saturate 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 consumed 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 on the menu and the restriction of carbohydrates contribute to fat burning: without obtaining 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's quality is improved or maintained without feeling hungry.
The essence of the weekly protein-based diet is the same as the "Attack" phase of Dr. Dukan: a jolt to the metabolism, the removal of excess water, the beginning of a longer weight loss. Therefore, it is highly likely that a person will lose weight even after dieting, if left with adequate 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 | Lunch | Dinner | Lunch | Dinner | Additionally |
|---|---|---|---|---|---|---|
| 1 | Porridge of any bran in skimmed milk. You need to cook until it thickens, it is allowed to add an organic sweetener | 2 boiled eggs | roast beef fillet | Green tea, a few slices of natural ham | cooked 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 | Fiber cottage cheese | Chicken breast with lean 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, egg and ham, boiled without oil | Two-layer jelly made from milk and coffee with sweetener | Chicken broth with boiled egg and herbs | Tea + egg cheesecake, cottage cheese and sweetener | Roasted Salmon Steak | In the evening - 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 | Cottage cheese casserole with Nutella according to Dukan. To prepare it, a tablespoon of cocoa, 2 tablespoons of powdered milk and 100 ml of low-fat cottage cheese are boiled until thickened with a sweetener. | 2 boiled eggs | Chicken fillet roll, cottage cheese and vegetables | Tea + egg cheesecake, cottage cheese and sweetener | Lean cheese with tomato | During the day, in addition to water, you need to drink ginger tea in small portions before meals. |
| 6 | Flatbread made from bran puffed up in hot milk and eggs, baked in a non-stick coating | Fiber 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 skimmed milk, 30 g of low-fat cottage cheese, 2 g of baking powder, sweetener to taste. Baked in a non-stick coating | seafood cocktail | During the day, drink lemon water in addition to water. |
| 7 | 3 egg omelet, 150 ml milk and herbs | Quality crab sticks or crab meat | Protein pizza. For the cake, mix 2 eggs, 2 tablespoons of cornstarch, 50 g of curd until smooth, bake in a non-stick layer for up to 10 minutes, then add the tomato filling, cooked meat and skimmed cheese and bake in the oven. oven 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 its preparation, lemon, cucumber are cut into rings, mint and 20 g of ginger root are finely chopped. Pour 2 liters of water and leave to infuse overnight in the fridge. |
If necessary, this 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 pounds or more, depending on your starting parameters.
detox
A detox diet is a system of healthy nutrition whose main purpose is to cleanse the body of toxins and other harmful substances. Its advantage is that 3 kg less is guaranteed in 3 days and the appearance is significantly improved.You can stick to it for longer, but no more than 7 days and no more than 2 times a year.
Losing weight this way is more suitable for women, as the diet is quite light. Drinking lots 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 | Lunch | Dinner | Lunch | Dinner |
|---|---|---|---|---|---|
| 1 | A glass of warm water, ginger, a few slices of lemon and red pepper | fresh citrus | carrot-apple juice | fresh watermelon | fresh tomato |
| two | Melon | Tea with ginger and lemon, green apples | peaches | fresh citrus | plums |
| 3 | apple puree | Blackcurrant, Strawberry and Raspberry Smoothie | Pumpkin soup with onion and carrot, tomato juice | Broccoli for a couple | Beijing Cabbage, Cucumber and Tomato Salad |
| four | Plum, watermelon, peaches and berry salad | carrot-apple juice | Brown rice with steamed vegetables: zucchini, carrots, green peas | fresh watermelon | Steamed asparagus, fresh tomatoes and radishes |
| 5 | Melon | fresh tomato | Boiled meat, white cabbage, greens and cucumber salad | fresh apple | Chicken breast with any raw vegetables |
| 6 | Oatmeal in water with fruit | Any fruit or berry juice | Buckwheat porridge with boiled vegetables | citrus | Roast beef, raw vegetable salad |
| 7 | Buckwheat porridge, vegetable salad | any fruit | Steamed turkey chops, vegetable stew, brown or brown rice | Ginger tea, 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. In conjunction with kefir, buckwheat cleanses the body and helps not to feel hungry. A buckwheat mono-diet will help you lose weight by 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 to eat. The use of salt, spices, oils is prohibited.
An alternative cooking option is to replace the water with low-fat kefir, so you can only drink 2 cups.
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.
- 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 amounts, 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. It could be:
- walking at a medium or fast pace of at least 10 km a day;
- daily exercises at home with minimal equipment: squats, push-ups, lunges, stretches, jumps in place, abdominal exercises;
- aerobics;
- bodyflex;
- run on an empty stomach for at least 20 minutes 5-6 times a week;
- medium-intensity gym classes.
Whatever type of activity a weight loser chooses, it is very important that workouts are regular - at least three times a week. With a small amount (up to 5 kg) of excess weight and following any of the proposed diets, after 2 weeks you can become more prominent.