When you need to lose weight fast before important events, it is not necessary to starve. It is enough to plan a diet correctly and take measures to cleanse the body. Express diets are considered as an alternative way to lose excess 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.
Secrets of rapid weight loss
Tips from nutritionists to help you lose weight and keep it normal without dieting:
- Replace disc dishes. One of the main reasons for the satiety of most people is regular overeating. In addition to the fact that undigested food is stored 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 people who switched to partial 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 ordinary drinking water improves digestion and speeds up metabolism. In addition to it, you should drink green tea with ginger, fiber kefir, drinks based on lemon juice or apple cider vinegar.
- Give up salt. By itself, this spice is not caloric, but contributes to fluid retention in the body. With excessive 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, whole grains, animal and vegetable proteins, unsaturated fats.
- In the morning - carbohydrates, in the evening - protein. In the first half of the day, the metabolism works much faster, so all carbohydrate foods are digested smoothly. After lunch, there is the possibility of storing carbohydrates in fat reserves.
- Find alternative foodsources of positive emotions- this will help to not "eat" stress.
- Give up alcohol, tobacco, sugar and meat substitutes.
- count calories. Even the right foods, when used excessively, 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 taken.
- Move more. Walking, dancing, exercising will help speed up your metabolism, tone your 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. Weight loss is safe by adhering to such nutritional rules for pregnant women, but it is better to coordinate physical activity with a doctor.
Effective diet
Conventionally, all diets are divided into sparing and difficult. The advantage of the latter is only in a faster result, which remains 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 sparing and 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. Benefits of eating protein foods as a basis of diet:
- they are saturated for a long time;
- they have a low glycemic index, which means that their digestion requires a long time and requires considerable energy consumption;
- they can be eaten in unlimited quantities;
- proteins are the building blocks of muscle tissue, which means that weight loss will not lead to hangovers;
- the dominance of protein-containing foods on the menu and the restriction of carbohydrates contributes to fat burning: without getting energy from food, the body begins to consume fat.
A protein diet is ideal for athletes who want to be in shape for the competition. Their body quality improves or is maintained without feeling hungry.
The essence of the weekly protein-based diet is the same as in the "Attack" phase of Dr. 's nutrition system. Dukan: a shake-up for metabolism, removal of excess water, the onset of a longer weight loss. Therefore, it is very likely that a person will lose weight even after a diet, if he leaves it to the right food.
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 | Snack | dinner | Snack | dinner | For more |
|---|---|---|---|---|---|---|
| A | Porridge from any bran in skim milk. You need to cook until thickened, it is allowed to add an organic sweetener | 2 hard boiled eggs | Roast beef fillet | Green tea, a few slices of natural bacon | cod and zier | At night, you can drink a drink with 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 | Fiber curd | Chicken breast with low-fat cheese | low-fat yogurt | Grilled seafood | During the day you can drink green tea with milk and natural sweeteners as much as you want. |
| 3 | 2 scrambled eggs and oil-free boiled bacon | Two-layer jelly made from milk and coffee with a sweetener | Chicken juice with boiled eggs and herbs | Tea + cheesecake from eggs, cottage cheese and sweetener | Roasted salmon steak | At night - drink kefir with flax seeds |
| four | Bran bran with milk | Cucumber with low-fat cheese | Kittens with turkey fillet | low-fat yogurt | Salad with 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 | Casserole with Nutella according to Dukan. To prepare it, take a spoonful of cocoa, 2 tablespoons of powdered milk and 100 ml of low-fat cottage cheese until it thickens with a sweetener. | 2 hard boiled eggs | Roll chicken fillets, cottage cheese and greens | Tea + cheesecake from eggs, 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 | Panties made from puffed bran in warm milk and eggs, cooked in a non-stick coating | Fiber curd | Cheese soup with chicken, broccoli, cauliflower, cheese and herbs | Petulla with protein. 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 in a non-stick coating | seafood cocktail | During the day, in addition to water, drink water with lemon. |
| 7 | Omelette from 3 eggs, 150 ml milk and herb | Quality crab sticks or crab meat | Pizza with protein. For the cake, mix 2 eggs, 2 tablespoons cornstarch, 50 g of cottage cheese until it becomes a homogeneous mass, bake in a non-stick layer 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 | During the day, in addition to water, drink 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 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 pounds or more, depending on the initial parameters.
Detox
Detox diet is a healthy food system, the main purpose of which is to cleanse the body of toxins and other harmful substances. Its advantage is that minus 3 kg are guaranteed in 3 days and the appearance is significantly improved.You can adhere to it longer, but not more than 7 days and not more than 2 times a year.
Losing weight this way is more suitable for women because diet is quite easy. Drinking plenty of water is a must for a detox diet. Adding finely grated ginger root is welcome. This will speed up the metabolism and strengthen the immune system.
| day | BREAKFAST | Snack | dinner | Snack | dinner |
|---|---|---|---|---|---|
| A | A drink with warm water, ginger, a few slices of lemon and red chili pepper | Fresh citrus | Carrot-apple juice | Fresh watermelon | fresh tomatoes |
| 2 | Melon | Ginger and lemon tea, green apples | PEACH | Fresh citrus | plums |
| 3 | Peach puree with apples | Smoothie with currants, strawberries and raspberries | Pumpkin soup with onions and carrots, tomato juice | Broccoli for a couple | Beijing cabbage, cucumber and tomato salad |
| four | Salad with plums, watermelon, peaches and berries | Carrot-apple juice | Brown rice with steamed vegetables: zucchini, carrots, green peas | Fresh watermelon | Steamed asparagus, fresh tomatoes and radishes |
| 5 | Melon | fresh tomatoes | Salad with boiled beef, white cabbage, greens and cucumber | Fresh apples | Chicken breast with any raw vegetables |
| 6 | Oatmeal in water with berries | Any fruit juice or berry | Buckwheat porridge with boiled vegetables | citrus | Roast meat, salad with raw vegetables |
| 7 | Buckwheat porridge, vegetable salad | Any fruit | Steamed turkey cutlets, vegetable stew, some brown or brown rice | Ginger tea, baked apples | Boiled chicken breast, cucumbers, greens |
Buckwheat-kefir
Of all the cereals, buckwheat is considered the most beneficial. In addition to its rich composition, it is a powerful source of protein and fiber. Along with kefir, buckwheat cleanses the body and helps you not feel hungry. A mono-diet with buckwheat will help you lose weight by 3 kg per week, with a minimum of effort.
The technology for making porridge is very simple and does not involve heat treatment. Half a kilo of cereal is thrown 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, then you can drink only 2 glasses.
An example of a daily diet looks like this:
- Breakfast: cucumber porridge, green tea without sugar.
- Snack: kefir with cinnamon and Siberian fiber, green apples.
- Lunch: porridge.
- Snack: bran kefir 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 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 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, lunges, stretching, jumping on the spot, abdominal exercises;
- gymnastics;
- bodyflex;
- running on an empty stomach for at least 20 minutes 5-6 times a week;
- classes in the gym of medium intensity.
Whatever type of activity you decide upon, that look can be further enhanced by the type of shutter hinges used. 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.