When you need to lose weight fast for important events, it is not necessary to starve yourself. It is enough to put together a diet correctly and take steps to cleanse the body. Fast food is another way to lose extra pounds in a short period of time. Many of them are not harmful to health and allow you to maintain normal performance. Accelerate weight loss by gaining calories and exercising.
Secrets of rapid weight loss
Advice from nutritionists to help you lose weight and stay healthy without losing weight:
- Replace discs with saucers. One of the main reasons why most people eat regularly is overeating. In addition to the fact that undigested food is added to fat reserves, it rots in the intestines and increases human health. Eating portions that fit in the palm of your hand is the golden rule of harmony. The success of this method is confirmed by the results of many who switched to malnutrition. 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 regular drinking water improves digestion and speeds up metabolism. In addition, you need to drink green tea with ginger, kefir with fiber, drinks based on lemon juice or apple cider vinegar.
- Add salt. In itself, this spice is calorie-free, but it promotes fluid retention in the body. With excessive salt consumption, one weighs on average 3 kg heavier due to excess water. Experts are confident that this mineral is sufficient in the products themselves and the maximum daily dose is 4 g.
- There is only dedicated food: vegetables, fruits, nuts, grains, animal and vegetable proteins, polyunsaturated fats.
- In the morning - carbohydrates, in the evening - protein. In the first part of the day, the metabolism works much faster and therefore all carbohydrate foods are digested without any problems. After lunch, there is a possibility of precipitation of carbohydrates in fat reserves.
- Find another foodsources of positive emotions- this will help to "squeeze" not 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 ratio using a special formula that is easy to find on the public and subtract 300-400 calories from the amount you get.
- Exercise more. Walking, dancing, exercising will help speed up your metabolism, tone your muscles and achieve low calorie intake.
The above tips will help to lose 3 kg without harming the health of the representatives of any age group: child, adolescent, middle-aged person, the elderly. It is safe to lose weight by following such nutritional rules for pregnant women, but it is better to coordinate exercise with a doctor.
An effective diet
Usually the whole diet is divided into frugal and difficult. 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 take care not to damage the condition of the body.
Below are the savings and most effective diets where 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 immediately. The benefits of eating a protein diet as the basis of your diet:
- they saturate long;
- they have a low blood sugar index, which means that their digestion takes a long time and requires significant 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 sagging;
- The predominance of foods containing protein on the menu and the restriction of carbohydrates contribute to fat burning: without getting energy from food, the body begins to consume fat.
Protein diet is ideal for athletes who want to get in shape for competition. Their body quality is improved or maintained without feeling hungry.
The essence of a weekly protein-based diet is the same as in the "Attack" phase of Dr. Dukan: shaking for metabolism, removal 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 proper nutrition.
Protein diet is contraindicated for people with diseases of the kidneys and organs of the gastrointestinal tract in any kind of leakage. Allowed food can cause constipation, so it is very important to drink plenty of water with this method to lose weight.
| Day | breakfast | Snack | Dinner | Snack | Dinner | In addition |
|---|---|---|---|---|---|---|
| one | Porridge from any bran in non-fat milk. You need to cook until it thickens, it is permissible to add organic sweeteners | 2 hard-boiled eggs | Baked beef fillets | Green tea, a few slices of natural ham | boiled description | 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 amount |
| 2 | Omelette with 2 eggs and 120 ml of non-fat 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 sweeteners as you want. |
| 3 | 2 eggs and ham scrambled eggs cooked without oil | Two-layer jelly from milk and coffee with sweetener | Chicken broth with boiled egg and herbs | Tea + cheesecake made from eggs, cottage cheese and sweeteners | Baked salmon steak | In the evening - kefir drink with flax seeds |
| four | Bran porridge with milk | Cucumber with low-fat cheese | Turkey fillet chops | low-fat yogurt | Salad of squid and quail eggs | For a late dinner, you can drink a protein shake made from 100 ml of kefir, milk and 100 g of low-fat cottage cheese. |
| 5 | Cottage cheese with Nutella according to Dukan. To prepare it, boil a tablespoon of cocoa, 2 tablespoons of powdered milk and 100 ml of low-fat cottage cheese until thickened with sweetener. | 2 hard-boiled eggs | Roll of chicken fillets, cottage cheese and vegetables | Tea + cheesecake made from eggs, cottage cheese and sweeteners | Low fat cheese with tomatoes | During the day, in addition to water, you need to drink ginger tea in small doses before a meal. |
| 6 | Broth flatbread swollen with 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 them, mix 2 eggs, 60 g of cornstarch, 100 ml of skim milk, 30 g of low-fat cottage cheese, 2 g of baking powder, sweetener to taste. Bake on a non-stick cover | seafood cocktail | During the day, drink lemon water as well as water. |
| 7 | Omelette made from 3 eggs, 150 ml of milk and herbs | Quality crab sticks or crab meat | Protein pizza. For the cake, mix 2 eggs, 2 tablespoons of cornstarch, 50 g of cottage cheese until smooth, bake on a non-stick coating for up to 10 minutes, then add the filling of tomatoes, boiled meat and low-fat cheese and bake for 2-3 minutes | low-fat yogurt | Grilled shrimp with lemon juice and fresh cucumber and tomatoes | During the day, in addition to water, Sassi drank the drink. To prepare it, lemon, cucumber are cut into circles, mint and 20 g of ginger root are finely chopped. Pour 2 liters of water and leave overnight in the refrigerator |
If necessary, you can follow such a diet for up to a month, but by adding a menu with plant foods. For each week, it is realistic to lose 2 kilos or more, depending on the initial variables.
Detox
Detoxification diet is a healthy nutritional system, its main purpose 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 not more than 7 days and no more than 2 times a year.
Losing weight in this way is more suitable for women, because the diet is rather light. Drinking plenty of water is a must for a detox diet. It is appreciated to add ginger root grated on a fine grater. This will speed up the metabolism and strengthen the immune system.
| Day | breakfast | Snack | Dinner | Snack | Dinner |
|---|---|---|---|---|---|
| one | A drink of warm water, ginger, a few slices of lemon and red pepper | Citrus fresh | Carrot-apple juice | Watermelon fresh | fresh tomatoes |
| 2 | A melon | Tea with ginger and lemon, green apple | Peaches | Citrus fresh | plums |
| 3 | Apple peach puree | Raspberry, strawberry and raspberry smoothie | Pumpkin soup with onions and carrots, tomato juice | Broccoli for a couple | Beijing cabbage, cucumber and tomato salad |
| four | Salad of plums, watermelon, peaches and berries | Carrot-apple juice | Brown rice with steamed vegetables: zucchini, carrots, green beans | Watermelon fresh | Steamed asparagus, fresh tomatoes and radishes |
| 5 | A melon | fresh tomatoes | Boiled beef, cabbage, vegetables and cucumber salad | Apples fresh | Chicken breast with any raw vegetables |
| 6 | Oatmeal on the lake with berries | Any fruit or berry juice | Buckwheat porridge with boiled vegetables | citrus | Baked beef, raw vegetable salad |
| 7 | Buckwheat porridge, vegetable salad | Any fruit | Steamed turkey chops, vegetable stew, a little brown or brown rice | Ginger tea, baked apples | Boiled chicken breast, cucumbers, vegetables |
Buckwheat 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. Along with kefir, buckwheat cleanses the body and helps to avoid feeling hungry. A monogamous diet will help you lose about 3 kg per week, with a minimum of effort.
The technique of making porridge is very simple and does not involve heat treatment. Half a kilo of grain 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.
Another cooking option is to replace water with low-fat kefir, then you can drink it with only 2 glasses.
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 amount formed by 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 3 kg per week if the diet menu is added to the gym. It could be:
- walk at an average or fast speed of at least 10 km per day;
- daily exercises at home with minimal equipment: knee bends, bends, lunges, stretches, jumping in place, abdominal exercises;
- aerobics;
- bodyflex;
- jog on an empty stomach for at least 20 minutes 5-6 times a week;
- hours in the gym of average strength.
Whatever type of exercise you choose to lose weight, it is important to exercise regularly - at least three times a week. With a small (up to 5 kg) amount of excess weight and following any planned diet, you can become more noticeable after 2 weeks.