When you need to lose weight quickly before important events, do not starve yourself. It is enough to properly plan your diet and take steps to cleanse your 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 exercising.
The Secrets To 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 most people is regular overeating. In addition to the fact that undigested food is stored in fat reserves, it rots in the gut, deteriorating a person's 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 people who switched to a fractional diet. In order for the body to have enough energy for life, meals should be every 3 hours.
- Drink a lot. Everyone knows that enough ordinary drinking water improves digestion and speeds up metabolism. In addition, you should drink green tea with ginger, kefir with fiber, drinks on lemon juice or apple cider vinegar.
- Give up salt. This spice itself is non-caloric, but it promotes fluid retention in the body. If you use too much salt, 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 is only healthy food: vegetables, fruits, nuts, cereals, animal and vegetable proteins, polyunsaturated fats.
- In the morning - carbohydrates, in the evening - protein. In the first half of the day, the metabolism is much faster, so all carbohydrate dishes are digested without problems. After lunch, it is possible to deposit carbohydrates in the fat reserves.
- Find alternative foodsources of positive emotions- It will help not to "turn on" stress.
- Give up alcohol, tobacco, sugar and meat surrogates.
- count calories. Even the right foods, if consumed 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 you receive.
- Move more. Walking, dancing, exercising will help speed up your metabolism, tone your muscles and achieve a calorie deficit.
The above tips will help you lose weight by 3 kg without harming the health of any age group: a child, a teenager, a middle-aged person, the elderly. Following these diets for pregnant women is safe to lose weight, but physical activity is better coordinated with your doctor.
Effective diets
Traditionally, all diets are divided into frugal and strict. The latter advantage is only the fastest result, which lasts for a short time. When trying to lose maximum weight in 7 days, it is important to take care not to harm your body.
Below are the most gentle and effective diets that can lose up to 5 kg and improve your health at the same time.
Protein
This is a real diet that helps to get rid of excess weight urgently. Benefits of eating protein as a diet:
- they saturate for a long time;
- they have a low glycemic index, which means that they take a long time to digest and require significant energy consumption;
- they can be eaten in unlimited quantities;
- Protein is a building material for muscle tissue, which means that weight loss will not cause sagging.
- The dominance of protein foods in the diet and the restriction of carbohydrates promote fat burning: without energy, the body begins to consume fat.
The protein diet is ideal for athletes who want to get in shape for competitions. Their body quality is improved or maintained without feeling hungry.
The essence of a weekly protein diet is the same as that of Dr. In the "Attack" phase of the Dukan nutritional system: metabolic concussion, excretion of excess water, onset of prolonged weight loss. Therefore, it is very likely that a person will lose weight even after dieting if he leaves it in the right diet.
A protein diet is contraindicated in people with any type of leakage from the kidneys and digestive system. Allowed foods can cause constipation, so drinking a lot of water is extremely important with this weight loss method.
| day | For breakfast | Snacks | Dinner | Snacks | Dinner | In addition |
|---|---|---|---|---|---|---|
| one | Porridge from any bran in skim milk. Boil until thickened, it is allowed to add organic sweetener | 2 hard boiled eggs | Roast beef fillets | Green tea, a couple of slices of natural ham | boiled hex | You can drink kefir, bran and cinnamon at night, you can eat any amount of low-fat cottage cheese during the day. |
| 2 | Omelet with 2 eggs and 120 ml of nonfat milk | Cottage cheese with fiber | Chicken breast with low fat cheese | low fat yogurt | Grilled seafood | You can drink as much green tea with milk and natural sweetener as you want during the day. |
| 3 | 2 scrambled eggs and ham scrambled oil | Two-layer jelly made of milk and coffee with sweetener | Chicken broth with boiled eggs and greens | Tea + cheesecake from eggs, cottage cheese and sweetener | Fried salmon steak | At night - kefir drink with flax seeds |
| four | Bran porridge with milk | Low - fat cucumbers | Turkey fillet meatballs | low fat yogurt | Salad of squid and quail eggs | As a late dinner you can drink a protein shake from 100 ml of kefir, milk and 100 g of low-fat cottage cheese |
| 5 | Curd 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 it thickens with sweetener. | 2 hard boiled eggs | Chicken fillet roll, 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 tea in small portions before eating. |
| 6 | Flat bread made from bran, swollen in warm milk and eggs, made on a non-stick coating | Cottage cheese with fiber | Cheese soup with chicken, broccoli, cauliflower, cheese and greens | 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, sweetener to taste. Baked on a non-stick coating | seafood cocktail | In addition to water, drink lemon water during the day. |
| 7 | Omelet of 3 eggs, 150 ml of milk and greens | Quality crab sticks or crab meat | Protein pizza. Mix 2 eggs, 2 tablespoons cornstarch, 50 g of curd to a homogeneous mass, 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 cucumber and tomato | In addition to water, drink Sassi during the day. To prepare it lemon, cucumber cut into rings, finely chop mint and 20 g of ginger root. Sprinkle with 2 liters of water and leave in the refrigerator overnight |
If necessary, such a diet can be followed for up to a month, but with the addition of plant food to the menu. For each week is actually to lose 2 kilograms or more, 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 in 3 days and the appearance is greatly improved.You can stick to it for longer, but not more than 7 days and no more than 2 times a year.
Slimming in this way is more suitable for women, because the diet is quite easy. A detox diet requires a lot of water to drink. It is desirable to add grated ginger root on a fine grater. It will speed up your metabolism and strengthen your immune system.
| day | For breakfast | Snacks | Dinner | Snacks | Dinner |
|---|---|---|---|---|---|
| one | Drink with warm water, ginger, some lemon slices and red hot pepper | Citrus fruit, fresh | Carrot-apple juice | Watermelon fresh | fresh tomato |
| 2 | Melon | Tea with ginger and lemon, green apples | Peaches | Citrus fruit, fresh | plums |
| 3 | Apple peach puree | Smoothie of currants, strawberries and raspberries | Pumpkin soup with onions and carrots, tomato juice | Broccoli for a couple | Beijing cabbage, cucumber and tomato salad |
| four | Plum, watermelon, peach and berry salad | Carrot-apple juice | Brown rice with steamed vegetables: zucchini, carrots, green peas | Watermelon fresh | Steamed asparagus, fresh tomatoes and radishes |
| 5 | Melon | fresh tomato | Salad of boiled beef, white cabbage, herbs and cucumbers | Apple fresh | Chicken breast with any unprocessed vegetables |
| 6 | Oatmeal on the water with berries | Any fruit or berry juice | Buckwheat porridge with stewed vegetables | citrus fruits | Roast beef, raw vegetable salad |
| 7 | Buckwheat porridge, vegetable salad | Any fruit | Steamed turkey cutlets, vegetable stew, some brown or brown rice | Ginger tea, fried apples | Boiled chicken breast, cucumbers, greens |
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 not feel hungry. Mono-diet on buckwheat will help you lose weight by 3 kg per week with minimal effort.
The porridge technology is very simple and does not involve heat treatment. Pill a kilogram of cereal in the evening pour a liter of water and leave overnight at room temperature. In the morning the food 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 of a daily diet looks like this:
- Breakfast: porridge with cucumber, unsweetened green tea.
- Snacks: kefir with cinnamon and Siberian fiber, green apple.
- Lunch: porridge.
- Snacks: kefir with bran and sweetener.
- Dinner: porridge.
The amount of buckwheat obtained - about 1 kg, can be divided into 5-6 meals. Water and green tea can be drunk in unlimited amounts of 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 is supplemented with physical activity. It could be:
- walking at an average or fast pace of at least 10 km per day;
- daily exercises at home with minimal equipment: squats, elbows, squats, stretching, jumping, 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.
Regardless of the type of activity the weight loser chooses, 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 offered diets, you can become more noticeable after 2 weeks.