You don't have to starve yourself when you need to lose weight fast in the face of important events. It is enough to create a proper diet and take measures to cleanse the body. Express diet is considered an alternative method of losing extra pounds in a short time. Most of them are not harmful to health and allow you to maintain normal performance. Achieve calorie deficit and accelerate weight loss through exercise.
Secrets of rapid weight loss
The advice of nutritionists can help you lose weight without dieting and keep it normal:
- Replace the plates with a plate. One of the main causes of malnutrition for most people is constant overeating. In addition, undigested food accumulates in fat stores, which can rot in the intestines and worsen a person's health. Eating the right portion is the golden rule of harmony. The effectiveness of this method is confirmed by the results of many people who have switched to fractional nutrition. Meals should be eaten every 3 hours for the body to have enough energy for life.
- Drink a lot. Adequate drinking water improves digestion and speeds up metabolism. In addition, you should drink green tea with ginger, fiber-based yogurt, lemon juice or apple cider vinegar.
- drop the salt. In itself, this spice is not high in calories, but helps to retain fluid in the body. Excessive salt intake increases a person's weight by an average of 3 kg due to excess water. Experts believe that these mineral products are sufficient, and the maximum daily dose is 4 g.
- There are only useful products: vegetables, fruits, nuts, grains, animal and plant proteins, polyunsaturated fats.
- In the morning - carbohydrates, in the evening - proteins. In the first half of the day, the metabolism works much faster, so all carbohydrate foods are digested without any problems. Carbohydrates in fat stores may fall after lunch.
- Find alternative foodssources of positive emotions- It helps to "prevent" stress.
- Quit drinking, tobacco, sugar and meat surrogates.
- Count calories. Even over-consumption of the right foods can contribute to weight gain. You can calculate your tariff using a special formula that is easy to find in the public domain and subtract 300-400 calories from the amount received.
- More movement. Walking, dancing, and exercise can help speed up your metabolism, increase muscle tone, and reduce your calorie deficit.
The above tips will help you lose 3 kg without harming the health of people of all ages: children, adolescents, middle-aged and elderly people. It is safe for pregnant women to lose weight by following such dietary rules, but it is better to coordinate physical exercises with your doctor.
Effective diets
Conditionally, all diets are divided into economical and strict. The advantage of the latter is only the faster result, which is stored for a short time. When trying to lose maximum weight in 7 days, care should be taken not to damage the condition of the body.
The following are the most economical and effective diets that can help you lose up to 5 kg and at the same time improve your health.
Protein
This is a real diet that will help you lose weight fast. Benefits of Eating Protein as a Basic Diet:
- they are saturated for a long time;
- they have a low glycemic index, which means that their digestion is time consuming and requires significant energy consumption;
- they can be eaten in unlimited quantities;
- Proteins are the building material of muscle tissue and therefore weight loss does not lead to relaxation;
- The predominance of protein-rich foods in the menu and the restriction of carbohydrates contribute to fat burning: the body begins to consume fats without energy from food.
The protein diet is ideal for athletes who want to get in shape in competition. The quality of their bodies is improved 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: flushing for metabolism, removal of excess water, prolonged weight loss. Therefore, even after a diet, if a person leaves it with proper nutrition, he is more likely to lose weight.
Protein diets are contraindicated for people with diseases of the kidneys and organs of the digestive system. Permitted foods can cause constipation, so it is important to drink plenty of water with this method to lose weight.
| The day | Breakfast | Snack | The dinner | Snack | The dinner | In addition |
|---|---|---|---|---|---|---|
| one | Porridge from any bran in skim milk. You need to prepare before thickening, it is allowed to add organic sweeteners | 2 hard boiled eggs | Cooked beef | One or two pieces of green tea, natural ham | boiled gecko | At night you can drink kefir, bran and cinnamon, and during the day you can eat any amount of low-fat cottage cheese. |
| 2 | Omelet with 2 eggs and 120 ml of skim milk | cottage cheese with fiber | Chicken breast with low fat cheese | low-fat yogurt | Grilled seafood | During the day you can drink as much green tea with milk and natural sweetness as you want. |
| 3 | 2 eggs and boiled eggs without ham | It has a two-layer jelly sweetener made from milk and coffee | Chicken broth with boiled eggs and herbs | Tea + cheesecake made from eggs, cheese and sweets | Cooked salmon steak | At night - a drink of kefir with flax seeds |
| four | Porridge like milk | Cucumbers with low-fat cheese | Turkey fillet cutlets | low-fat yogurt | Salad made of squid and quail eggs | For dinner you can drink 100 ml of kefir, milk and 100 g of low-fat cottage cheese protein shake. |
| 5 | Cheese pot with Nutella at the store. To prepare it, boil a tablespoon of cocoa, 2 tablespoons of powdered milk and 100 ml of low-fat cottage cheese until thickened with a sweetener. | 2 hard boiled eggs | Roll chicken fillets, cottage cheese and vegetables | Tea + cheesecake made from eggs, cheese and sweets | Low-fat cheese with tomatoes | During the day, in addition to water, you should drink ginger tea in small portions before meals. |
| 6 | Bread made of bran, baked in warm milk and eggs, does not stick | cottage cheese with fiber | 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 low-fat milk, 30 g of low-fat cottage cheese, 2 g of baking powder, sweet to taste. baked on a non-stick coating | seafood cocktail | Drink lemon juice during the day in addition to water. |
| 7 | 3 egg omelets, 150 ml milk and herbs | Quality crab sticks or crab meat | Protein pizza. For the cake, mix 2 eggs, 2 tablespoons of corn starch, 50 g of cheese until smooth, cook on a non-stick pan for 10 minutes, then add the tomatoes, boiled meat and low-fat cheese and bake. 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. To prepare, finely chop the lemon, cucumber rings, mint and 20 g of ginger root. Pour 2 liters of water and infuse overnight in the refrigerator |
If necessary, such a diet can be maintained for up to a month, but with the addition of a menu of plant products. For each week, losing 2 pounds or more is realistic depending on your initial parameters.
Detox
A detox diet is a healthy eating system whose main goal is to rid the body of toxins and other harmful substances. Its advantage is that minus 3 kg guarantees 3 days and improves the appearance a lot.You can catch it more, but not more than 7 days and not more than 2 times a year.
Dieting is much easier because weight loss in this way is more suitable for women. You need to drink a lot of water for a detox diet. Add extra ginger root finely chopped. This speeds up the metabolism and strengthens the immune system.
| The day | Breakfast | Snack | The dinner | Snack | The dinner |
|---|---|---|---|---|---|
| one | A drink of warm water, ginger, a few slices of lemon and red hot pepper | Citrus fresh | Carrot-apple juice | Watermelon is fresh | fresh tomatoes |
| 2 | Melon | Tea with ginger and lemon, green apples | Peaches | Citrus fresh | plum |
| 3 | Apple peach puree | Currants, strawberries and raspberry smoothies | Pumpkin soup with onions and carrots, tomato juice | Broccoli for couples | Peking cabbage, cucumber and tomato salad |
| four | Apricot, watermelon, peach and fruit salad | Carrot-apple juice | Brown rice with cooked vegetables: zucchini, carrots, green peas | Watermelon is fresh | Baked asparagus, fresh tomatoes and radishes |
| 5 | Melon | fresh tomatoes | Cooked beef, white cabbage, vegetable and cucumber salad | Fresh apples | Chicken breast with various raw vegetables |
| 6 | Oatmeal with fruits | Any fruit or fruit juice | Buckwheat porridge with cooked vegetables | citrus | Cooked beef, raw vegetable salad |
| 7 | buckwheat porridge, vegetable salad | Any fruit | Steamed turkey cutlets, vegetable fries, a little brown or brown rice | Ginger tea, baked apple | Cooked chicken, cucumbers, vegetables |
buckwheat-kefir
Of all cereals, buckwheat is 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 to prevent hunger. Mono-buckwheat diet helps to lose 3 kg per week with minimal effort.
The technology of making porridge is very simple and does not include heat treatment. Half a kilogram of cereal is poured into a liter of water in the evening and left overnight at room temperature. Ready to eat in the morning. The use of salt, spices and oils is prohibited.
An alternative to cooking is to replace the water with nonfat yogurt, after which you can drink only 2 glasses.
An example of a daily diet is:
- Breakfast: porridge with cucumbers, green tea without sugar.
- Snack: cinnamon with kefir and Siberian fiber, green apples.
- Lunch: porridge.
- Snack: bran with kefir and sweet.
- Dinner: porridge.
The resulting amount of buckwheat - about 1 kg, can be divided into 5–6 meals. You can drink water and green tea in unlimited quantities, low-fat kefir - up to 1, 5 liters per day.
Physical activity
Weight loss of 3 kg per week is more realistic if the diet menu is supplemented with physical activity. It can be:
- walking at an average or fast pace of at least 10 km per day;
- daily exercises at home with minimal equipment: squats, bends, lungs, stretching, jumping, abdominal exercises;
- aerobics;
- bodyflex;
- running on an empty stomach for at least 20 minutes 5-6 times a week;
- moderately intense gym classes.
Regardless of the type of exercise to lose weight, it is important to exercise regularly - at least three times a week. With a small (up to 5 kg) overweight and following any of the recommended diets, you can become prominent after 2 weeks.