When you need to lose weight fast before an important event, you don’t have to starve. It is enough to compile a diet properly and take steps to cleanse the body. The express diet is considered an alternative way to lose weight in a short time. Most are harmless to health and allow you to maintain normal performance. Accelerate weight loss by achieving a calorie deficit and exercise.
The secret to fast weight loss
Tips from a nutritionist to help you lose weight and maintain it normally without dieting:
- Replace the plate with a plate. One of the main reasons for satiety of most people is overeating on a regular basis. In addition to the fact that undigested food is stored in fat reserves, it decomposes in the intestines, worsening the state of human health. Eating portions that fit the palms of your hands is the golden rule of harmony. The effectiveness of this approach is confirmed by the results of many turning to fractional nutrition. In order for the body to have enough energy to live, eating should be every 3 hours.
- Drink a lot. Everyone knows that an adequate amount of regular 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.
- Remove the salt. By itself, this spice is not caloric, but it 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 are convinced that this mineral is sufficient in the product itself, and the maximum daily dose is 4 g.
- All there is is healthy food: vegetables, fruits, nuts, 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 faster, so all carbohydrate foods are digested without problems. After lunch, there is a possibility of deposition of carbohydrates in fat reserves.
- Find alternative foodsa source of positive emotions- this will help not to "block" the pressure.
- Stop alcohol, tobacco, sugar and meat substitutes.
- counting calories. Even proper food, when consumed in excess, contributes to weight gain. You can calculate your rate using a special formula that is readily available in the public domain and subtract 300-400 calories from the amount received.
- Move more. Walking, dancing, exercising will help speed up your metabolism, tighten your muscles and achieve a calorie deficit.
The above tips will help to lose weight by 3 kg without endangering health for representatives of any age group: children, adolescents, middle-aged people, the elderly. It is safe to lose weight by adhering to such dietary 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 hard. The latter advantage is only in faster results, which last for a short time. When trying to lose maximum weight in 7 days, it is important to be careful not to endanger the condition of the body.
Below are the most economical and effective diets that you can use to lose weight up to 5 kg and at the same time improve your health.
Protein
This is a real diet that helps to lose excess weight immediately. Benefits of eating protein foods as the basis of the diet:
- they are saturated 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 eaten in unlimited quantities;
- protein is the building block of muscle tissue, which means that weight loss will not cause sagging;
- the dominance of foods containing protein on the menu and restriction of carbohydrates contribute to fat burning: without getting energy from food, the body begins to consume fat.
The protein diet is perfect for athletes who want to get in body shape for competition. The quality of their bodies is enhanced 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 nutritional system: changes to metabolism, removal of excess water, the onset of longer weight loss. Therefore, it is very likely that a person will lose weight even after a diet, if he leaves it in proper nutrition.
Protein diet is contraindicated for people with diseases of the kidneys and organs of the digestive system in any form of leakage. Permitted foods can cause constipation, so it is very important to drink plenty of water with this weight loss method.
| Hari | Breakfast | snack | dinner | snack | dinner | Besides |
|---|---|---|---|---|---|---|
| one | Porridge from any bran in skim milk. You need to cook until thickened, it is allowed to add organic sweeteners | 2 boiled eggs | Grilled beef fillet | Green tea, a few slices of real ham | hake rebus | At night, you can drink kefir, bran and cinnamon, during the day you can eat low -fat cottage cheese in any amount |
| 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 | During the day, you can drink green tea with milk and natural sweeteners as much as you like. |
| 3 | 2 eggs and scrambled eggs ham cooked without oil | Two -layer jelly is made from milk and coffee with sweeteners | Chicken broth with boiled eggs and herbs | Tea + cheesecake from eggs, cottage cheese and sweeteners | Grilled salmon steak | In the evening - drink kefir with flax seeds |
| four | Bran porridge with milk | Cucumbers with low -fat cheese | Pieces of turkey fillet | low fat yogurt | Squid salad 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 | Cottage cheese casserole with Nutella according to Dukan. To prepare it, one tablespoon of cocoa, 2 tablespoons of powdered milk and 100 ml of low -fat cottage cheese is boiled until thickened with sweetener. | 2 boiled eggs | Chicken fillet rolls, cottage cheese and vegetables | Tea + cheesecake from eggs, cottage cheese and sweeteners | Low fat cheese with tomatoes | During the day, in addition to water, you should drink ginger tea in small portions before meals. |
| 6 | Flat bread made from swollen bran in warm milk and eggs, cooked on a non -stick coating | Cottage cheese with fiber | Cheese soup with chicken, broccoli, cauliflower, cheese and herbs | Protein pancakes. To prepare it, 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 cocktails | During the day, drink lemon water in addition to water. |
| 7 | Omelet from 3 eggs, 150 ml of milk and herbs | Crab sticks or quality crab meat | Protein pizza. For the cake, mix 2 eggs, 2 tablespoons cornstarch, 50 g of cottage cheese until smooth, bake on 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 cucumbers and tomatoes | During the day, in addition to water, drink Sassi drinks. For its preparation, lemon, cucumber cut into rings, mint and 20 g of ginger root finely chopped. Pour 2 liters of water and let 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 pounds or more, depending on the initial parameters.
Detox
A detox diet is a healthy eating system, the main purpose of which is to cleanse the body of toxins and other harmful substances. The 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 in this way is more suitable for women, because their diet is relatively light. Drinking lots of water is a must for a detox diet. The addition of grated ginger root on a fine grater is welcome. This will speed up the metabolism and strengthen the immune system.
| Hari | Breakfast | snack | dinner | snack | dinner |
|---|---|---|---|---|---|
| one | Drink warm water, ginger, a few slices of lime and red hot pepper | Fresh oranges | Carrot-apple juice | Fresh watermelon | fresh tomatoes |
| 2 | watermelon | Tea with ginger and lemon, green apples | pic | Fresh oranges | plums |
| 3 | Pure apple pic | Raisins, strawberries and raspberry smoothies | Pumpkin soup with onions and carrots, tomato juice | Broccoli for couples | Beijing cabbage salad, cucumber and tomato |
| four | Salad of plums, watermelons, peaches and berries | Carrot-apple juice | Brown rice with steamed vegetables: zucchini, carrots, green beans | Fresh watermelon | Steamed asparagus, fresh tomatoes and carrots |
| 5 | watermelon | fresh tomatoes | Boiled beef, white cabbage, vegetables and cucumber salad | Fresh apples | Chicken breast with any raw vegetables |
| 6 | Oatmeal over water with berries | Any fruit or berry juice | Buckwheat porridge with boiled vegetables | citrus fruits | Roast beef, raw vegetable salad |
| 7 | Buckwheat porridge, vegetable salad | Any fruit | Pieces of steamed turkey meat, vegetable stew, a little brown or brown rice | Ginger tea, baked apples | Boiled chicken breast, cucumber, vegetables |
Soba-kefir
Of all the grains, buckwheat is considered the most useful. In addition to its rich composition, it is a powerful source of protein and fiber. In line with kefir, buckwheat cleanses the body and helps not to feel hungry. A single diet on buckwheat will help you lose weight by 3 kg a week, with minimal effort.
The technology for making porridge is very simple and does not involve heat treatment. Half a kilogram of grain is poured in the evening with one 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 drink it in just 2 glasses.
An example of a daily diet looks like this:
- Breakfast: porridge with cucumber, green tea without sugar.
- Snacks: kefir with cinnamon and Siberian fiber, green apples.
- Lunch: porridge.
- Snack: kefir with bran and sweetener.
- Dinner: porridge.
The amount of buckwheat produced-about 1 kg, can be divided into 5-6 servings. 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:
- walk at an average or brisk pace of at least 10 km per day;
- daily exercise 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 with moderate intensity.
Whatever type of activity a weight loss person chooses, it is very important to exercise regularly - at least three times a week. With a little (up to 5 kg) of excess weight and following any of the recommended diets, after 2 weeks you can become more prominent.