If you need to keep yourself in shape as soon as possible, it is very important not to harm your health when trying to lose weight. To do this, it is recommended to give priority to dieting and give up fasting-it is easier not to relax, and it will not disrupt the metabolic process. On average, you can lose 3 kg in a week, but the exact number depends on the person’s initial data. If you do not follow the correct balanced diet after the diet is over, your weight will recover quickly.
General advice
Following the advice of experts, you can lose a few kilograms in a week at home, without special dieting, and it will not harm your health:
| recommend | explain |
|---|---|
| Give up salt | The calorie content of salt is zero, but this mineral has the property of retaining fluid in the body. A salt-free diet allows you to get rid of excess water and eliminate swelling, thereby eliminating swelling of the legs and face. The result on the scale is about negative 1. 5-3 kg |
| Eat protein food for dinner | Digesting protein food requires a lot of energy. Complete rejection of carbohydrates in the afternoon will cause the body to start depleting existing fat tissue reserves, which will help to reduce about 100-200 grams per day |
| Introduction to heart load | High-intensity long-term aerobic exercise will help to expel fluid from the body quickly and accelerate the metabolic process. If you follow the nutrition guidelines, this will help you lose 1 to 2 kilograms. |
| Eat cleaning products | One of the prerequisites for weight loss is bowel cleansing. This not only helps to reduce weight, but also helps to heal all body systems.Clean foods include foods that have laxative properties and are rich in fiber or healthy fatty acids:
Naturally, quickly cleansing the body and getting rid of excess weight will help to use dry fiber or bran grains in food and beverages daily. They can also be used as flour. The recommended daily dose for beginners is 30 grams, gradually increasing to 100 grams |
| Drinking beverages to speed up metabolism | Simple beverages that are easy to prepare at home help speed up the metabolic process:
|
| Schedule a fast day | It is recommended to follow a one-day unloading diet no more than once a week, best-once a month. On this day, you can lose up to 2 kg. Uninstall menu options:
In the latter case, we are talking about fasting, and only people who are absolutely healthy can fast. |
For people who adhere to the right diet and those who have an unhealthy and unbalanced diet, these tips will help you lose up to 3 kg. In the second case, in order to obtain a greater effect, it is recommended to exclude flour, sweets and fried foods.
Review effective diet
A series of diets can allow you to lose weight quickly without harming your health. The prerequisite for complying with any of them is that there are no contraindications. Children and adolescents should avoid this type of diet, and instead choose an appropriately balanced diet.
"Dear"
This is a 7-day diet.The basic principle is that you need to eat the same type of food or dishes with a certain consistency every day:
- Liquid diet——Soup, tea, fruit juice, fruit drinks, fermented milk drinks are allowed.
- vegetable——Mainly raw or lightly cooked. Except potatoes, everything else is allowed.
- The first day menu.
- All fruits and berries. Bananas, dates, mangoes, and grapes can only be eaten in the morning.
- protein——Plant and animal sources.
- The first day menu.
- Any nutritionally appropriate diet.
The advantage of a "favorite" diet is that it is easy to tolerate, helps cleanse the body, contains a lot of vitamins and minerals, and is suitable for exercise. Observe for a week, you can throw off 3-4 kg. To enhance the effect, it is recommended to use the general tips listed above.
For people suffering from acute or chronic diseases of any organ, similar diets are contraindicated.
Examples of menus for all days of the "favorite" diet:
| sky | breakfast | Lunch | dinner | Afternoon snack | dinner |
|---|---|---|---|---|---|
| one | Berry smoothie | Fresh carrots and apples | Broccoli Cauliflower Cream Soup | Cucumber, parsley and lemon juice smoothie | Kefir with fiber |
| 2 | Tomato Parsley Salad | Grated carrot | Stewed eggplant, carrots, onions, cabbage, tomatoes, green peppers and green beans | Cabbage, cucumber and vegetable salad | Zucchini Roasted Bell Peppers and Onions |
| 3 | Menu of the first day | ||||
| 4 | Banana Puree | Any fruit salad | Baked apples with raisins and nuts | Berry smoothie | Citrus and Kiwi Salad |
| Fives | Cheesecake made from cheese and eggs | 2 hard-boiled eggs | Boiled chicken fillet, green beans | Beans Stew in Tomato Sauce | Grilled fish |
| 6 | Menu of the first day | ||||
| 7 | Granola with yogurt | Citrus Salad | Potato-free chicken meatballs and vegetable soup | 2 hard-boiled eggs, cucumber | Seafood stew with onions and carrots |
protein
The protein diet is popular because of its benefits:
- Weight loss due to the burning of fat tissue, while muscles are still present;
- Eat so that you will not feel hungry;
- A large number of dishes can be made using permitted products.
In the strict version, this diet can last for up to a month, and the weight can be reduced by up to 10 kg.
Sample menu for the day of the protein diet:
| breakfast | Lunch | dinner | Afternoon snack | dinner |
|---|---|---|---|---|
| Omelet with 2 eggs, 1 protein and 100ml skimmed milk | Kefir jelly with sweetener and vanilla | Steamed Chicken Chop | Cheese with fiber and flaxseed | Grilled salmon fillet with lemon wedges |
When following a high-protein diet, it’s important to drink enough water——This will ease the digestive process and help prevent constipation.
Single diet
Sticking to a single meal is considered an effective way to lose weight in the shortest possible time.
| Dietary choices | Basic rules, diet |
|---|---|
| Buckwheat | The buckwheat diet lasts for 3 to 10 days and can help you lose up to 1 kg per day. Buckwheat must be cooked in a special way: pour the oatmeal and water in a ratio of 1: 2 at room temperature overnight, and then let it sit overnight. Eat in the morning without adding any spices or oils. You can eat up to 1 kg of such porridge per day. In addition, vegetables, low-fat kefir or yogurt, green tea and unlimited purified water are allowed. If your diet is more than 3 days, you can add green apples, citrus fruits, cabbage, carrots, beets to your diet |
| Kefir | The kefir diet can be followed for no more than 3 days without compromising the health of the digestive system. During this period, it is real to lose up to 3 kg. Choose beverages with the lowest fat content and good quality. You can diversify the menu in the following ways:
|
| cucumber | It is recommended to follow the cucumber diet during the peak of the vegetable season. It is very strict and low in calories, but the effect is excellent.——You can lose 1. 5 kilograms a day. The longest duration of this diet——Up to 5 days. Products allowed to be consumed:
|
| fruit | The fast fruit diet is considered the most delicious and effective——Stick to 3 days, you can lose up to 3 kg. Any kind of fruit can be eaten, mainly——Choose them according to the season. It is recommended to eat sweet, high-calorie, berries, citrus fruits, and kiwi in the morning——Any time |
It is recommended to stick to a single diet for 3 to 7 days, not more. The product range is very limited, and long-term persistence will lead to the lack of essential micronutrients and the interruption of the metabolic process, thereby affecting the appearance.
Disadvantages of this technique——The result is unstable. Once the person switches to the usual diet, at least half of the weight lost will recover.
drink
Drinking diet is strict and it is not allowed to exceed 3 days, because lack of solid food will cause some metabolic disorders.Boiled water can be consumed indefinitely. In addition, the following beverages and dishes are also allowed:
- Dilute half of the freshly squeezed juice with water;
- Ginger juice with honey and lemon;
- Vegetable and chicken soup;
- Green tea or herbal sugar-free tea;
- Kefir or yogurt, protein drinks based on them;
- Liquid vegetable soup——Tomato, pumpkin, cabbage;
- Cocoa with the lowest fat content of milk.
Sample drinking and diet menu for the day:
| breakfast | Lunch | dinner | Afternoon snack | dinner |
|---|---|---|---|---|
| Berry, Banana and Chia Seed Smoothie | tomato juice | Pumpkin Onion Carrot Liquid Vegetable Puree Soup | Watermelon smoothie | Kefir with bran and sweetener |
Detox diet
This diet is considered curative, because with it, not only can you lose up to 6 kg of body weight per week, but it can also cleanse all body systems. Except for flour, sweet, fatty, salty and fried foods, protein foods are limited. The core of a detox diet——Vegetables, fruits, grains. For prevention purposes, it is recommended that everyone observe at least 1-2 times a year.
There are almost no contraindications to clean eating——It contains foods rich in vitamins and minerals. The characteristics of the diet are the types of products and the number of dishes that can be prepared with them.
During the detox diet, it is recommended to drink plenty of water. Vegetables and fruits should be selected according to the season.
An example menu of a weekly detox diet is shown below:
| sky | breakfast | Lunch | dinner | Afternoon snack | dinner |
|---|---|---|---|---|---|
| one | Mint watermelon smoothie | Ginger drink | Berry smoothie | Herbal tea | Ginger drink |
| 2 | Fresh oranges, peaches | melon | Apple Pear Salad with Sunflower Seeds | Citrus | Baked apple or fresh puree |
| 3 | fruit salad | Kiwi | Stewed eggplant, sweet pepper, onion, carrot | Herbal Cabbage Salad | Cucumber, Tomato, Bell Pepper Salad, Roasted Zucchini and Carrots |
| 4 | Apple porridge | Any citrus | Vegetable rice | watermelon | Potato-free balsamic vinegar with green beans |
| Fives | Raisin Porridge | Any fruit | 100 g boiled turkey, steamed broccoli | Cucumber salad | 1 steamed chicken steak, cabbage salad, cucumber, sweet pepper |
| 6 | Banana Oatmeal | Baked apples | 100 grams of ready-made buckwheat porridge, 100 grams of boiled beef, any vegetable salad | Sesame oil grated carrot | Stewed turkey, zucchini, onions, carrots and green beans |
| 7 | "Lazy oatmeal" with yogurt and berries | Any fruit | 100 g buckwheat porridge, steamed chicken steak, cabbage and vegetable salad | Kefir with fiber | Roast turkey with vanilla yogurt |
From all fast eating, you need to go out correctly-first expand your diet with fruits, vegetables, and grains, and then use other products.It is recommended to introduce 1 item every 2-3 days to control daily calorie intake. This will help consolidate the results achieved in the weight loss process and form new eating habits.