If you need to lose weight fast before important events, there is no need to starve yourself. It is enough to compose a diet properly and take measures to cleanse the body. Express diets are considered as an alternative 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 achieving a calorie deficit in exercise.
Secrets of fast weight loss
Tips from nutritionists to help you lose weight and stay normal without dieting:
- Replace plates with plates. One of the main reasons for the fullness of most people is regular overeating. In addition to the fact that undigested foods and fat reserves are deposited, they rot in the intestine, which aggravates the state of human health. Eating portions that fit in the palm of your hand is the golden rule of harmony. The efficiency of this approach is confirmed by the results of many people who have switched to fractional 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 the metabolism. In addition to that, 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 non-caloric, but it contributes to the retention of fluid in the body. With excessive salt intake a person weighs on average 3 kg more 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 are only healthy foods: Vegetables, fruits, nuts, cereals, animal and vegetable proteins, polyunsaturated fats.
- In the morning - carbohydrates, in the evening - proteins. In the first half of the day, the metabolism works much faster, so that all carbohydrate foods are digested without any problems. After lunch, it is possible to deposit carbohydrates in the fat reserves.
- Find alternative foodsSource of positive emotions- this will help not to "jam" stress.
- Give up alcohol, Tobacco, sugar and meat surrogates.
- Calorie goals. Even the right foods, when overused, 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 obtained.
- Move more. Walking, dancing, exercise will help speed up your metabolism, strengthen your muscles and achieve a calorie deficit.
The above tips help to lose weight around 3 kg without harm to health for representatives of all age groups: a child, a teenager, a middle-aged, elderly people. It is safe to lose weight by respecting such dietary rules for pregnant women, but it is better to coordinate physical activity with a doctor.
Effective diets
Conventionally, all diets are divided into economical and difficult. The advantage of the latter is only in a faster result that lasts for a short time. When trying to lose maximum weight in 7 days, it is important to be careful not to harm the condition of the body.
Below are the most economical and effective diets that allow you to lose up to 5 kg while improving your health.
Protein
This is a proper diet that helps to urgently lose excess weight. The benefits of eating protein foods as a basis of nutrition:
- they saturate 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;
- Proteins are the building blocks of muscle tissue, which means that weight loss does not lead to weight gain;
- the dominance of protein foods on the menu and the restriction of carbohydrates contribute to fat burning: without getting energy from food, the body starts consuming fat.
A protein diet is ideal for athletes who want to get in shape for the competition. The quality of their body is improved or maintained without feeling hungry.
The essence of the weekly protein-based diet is the same as in the "attack" phase of Drs. Therefore, it is highly likely that a person will lose weight even after a diet if he leaves it in the right diet.
Protein diet is contraindicated for people with kidney disease and organs of the digestive system and any form of leakage. Permissible foods can cause constipation, so it is extremely important to drink plenty of water using this method to lose weight.
| day | Breakfast | Snack | Dinner | Snack | Dinner | In addition |
|---|---|---|---|---|---|---|
| one | Porridge from any bran and non-fat milk. You have to cook until it thickens, it is allowed to add an organic sweetener | 2 heart slaughtered eggs | Baked beef fillet | Green tea, a few slices of natural ham | cooked hooks | At night 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 | Rural 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 made from milk and coffee with a sweetener | Chicken broth with boiled egg and herbs | Tea + cheesecake made from eggs, hard cheese and sweets | Baked Salmon Steak | At night - kefir drink with flaxseed |
| four | Bran Porridge with milk | Cucumbers with low-fat cheese | Turkey Filet Chops | low fat yogurt | Salad of pebbles and quail eggs | For a late dinner you can drink a protein shake made from 100 ml kefir, milk and 100 g low-fat gîte rural |
| 5 | Her cheese casserole with Nutella according to Dukan. To prepare it, boil one tablespoon of cocoa, 2 tablespoons of powdered milk and 100 ml of low-fat cottage cheese until thickened with a sweetener. | 2 heart slaughtered eggs | Chicken fillet roll, Rural cottage cheese and greens | Tea + cheesecake made from eggs, hard 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 | Flatbread from bran swollen and warm milk and eggs, cooked on a non-stick coating | Rural cottage cheese with fiber | Cheese soup with chicken, broccoli, cauliflower, cheese and herbs | Protein Pancakes. To prepare it, mix 2 eggs, 60 g cornstarch, 100 ml low-fat milk, 30 g low-fat cottage cheese, 2 g baking powder, sweetener to taste. Baked on a non-stick coating | Seafood Cocktail | During the day, drink lemon water in addition to water. |
| 7 | Omelette of 3 eggs, 150 ml of milk and herbs | Quality crab pieces or crab meat | Protein Pizza. For the cake, mix 2 eggs, 2 tablespoons cornstarch, 50 g cottage cheese until smooth, bake on a non-stick coating for up to 10 minutes, then add the filling of tomatoes, cooked 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 the Sassi drink. For its preparation, lemon, cucumber are cut into rings, finely chopped mint and 20 g of ginger root. Pour 2 liters of water and let it infuse in the fridge overnight |
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. Its advantage is that minus 3 kg is guaranteed in 3 days and the appearance is significantly improved.You can keep it longer, but not more than 7 days and no more than 2 times a year.
Weight loss in this way is more suitable for women because the diet is quite light. Drinking plenty of water is a must for a detox diet. The addition of ginger root on a fine grid is welcome. 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 hot pepper | Citrus fresh | Carrot-apple juice | Watermelon fresh | fresh tomatoes |
| 2 | Melon | Tea with ginger and lemon, green apples | Peaches | Citrus fresh | plums |
| 3 | Apple Peach Puree | Currant, 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 peas | Watermelon fresh | Steam mixed asparagus, fresh tomatoes and radish |
| 5 | Melon | fresh tomatoes | Cooked beef, white cabbage, greens and cucumber salad | Apples fresh | Chicken breast with all raw vegetables |
| 6 | Oatmeal on the water with berries | Any fruit or berry juice | Buckwheat porridge with roasted vegetables | Lemons | Baked beef, raw vegetable salad |
| 7 | Buckwheat porridge, vegetable salad | All fruits | Steamed turkey chops, vegetable stew, some brown or brown rice | Ginger tea, baked apples | Cooked dog breast, cucumbers, greens |
Buckwheat-Kefir
Of all the cereals, buckwheat is considered to be 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 does not help to feel hungry. A mono-diet on buckwheat will help you lose weight around 3 kg per week, with a minimum of effort.
The technology for making porridge is very simple and does not involve any heat treatment. Half a kilogram 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 forbidden.
An alternative cooking option is to replace water with low-fat kefir, then you can drink it only 2 glasses.
An example 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 sweets.
- 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 around 3 kg per week when supplementing the diet menu 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, bending, lunges, stretching, jumping on the spot, abdominal exercises;
- Aerobics;
- bodyflex;
- Jogging on an empty stomach for at least 20 minutes 5-6 times a week;
- Classes in the medium-intensity gym.
No matter what type of activity you choose to lose weight on, it is very important that your workouts are regular - at least three times a week. With a small (up to 5 kg) excess weight and following one of the proposed diets, after 2 weeks you can become more prominent.