When you need to lose weight fast before an important event, you don't have to starve yourself. It is enough to properly draw up a diet and take measures to cleanse the body. The crash diet is considered as an alternative way to lose extra weight in a short time. Many of them are harmless to health and allow you to maintain normal performance. Accelerate weight loss by achieving a calorie deficit and exercise.
The secret to losing weight fast
Tips from a nutritionist to help you lose weight and keep it normal without dieting:
- Replace plate with plate. One of the main reasons most people feel full 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 condition of human health. Eating portions that fit in the palm of your hand is the golden rule of harmony. The effectiveness of this approach is confirmed by the results of many people turning to fractional nutrition. In order for the body to have enough energy to live, it should be eaten every 3 hours.
- Many drink. Everyone knows that an adequate 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.
- Leave the salt. On its own, this spice is non-caloric, but contributes to fluid retention in the body. With excessive salt intake, an average person weighs 3 kg more due to excess water. Experts are sure that this mineral is sufficient in the product itself, and the maximum daily dose is 4 g.
- There is only healthy food: vegetables, fruits, nuts, cereals, animal and vegetable proteins, polyunsaturated 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 stores.
- Looking for alternative foodsource of positive emotions- this will help not to "save" stress.
- Leave alcohol, tobacco, sugar and meat substitutes.
- counting calories. Even the right foods, when used in excess, contribute to weight gain. You can calculate your fare using a special formula that is easy to find in the public domain and subtract 300-400 calories from the amount received.
- Move more. Walking, dancing, exercising will help speed up your metabolism, tone your muscles and reach a calorie deficit.
The above tips will help to lose weight by 3 kg without harm to health for representatives of all age groups: children, teenagers, middle-aged people, the elderly. It is safe to lose weight by adhering to the rules of such nutrition for pregnant women, but it is better to coordinate physical activity with a doctor.
Effective Diet
Conventionally, all diets are divided into frugal and hard. The advantage of the latter 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 harm the condition of the body.
Below are the frugal and most effective diets with which 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 quickly. The benefits of eating protein foods as the basis of a diet:
- they are saturated for a long time;
- they have a low glycemic index, which means 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 lead to sagging;
- the predominance of protein-containing foods on the menu and the restriction of carbohydrates contribute to fat burning: without getting energy from food, the body begins to consume fat.
The 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 the weekly protein-based diet is the same as the "Attack" phase of Dr. Dukan: changes in metabolism, elimination of excess water, a longer onset of weight loss. Therefore, it is quite possible that a person will lose weight even after a diet, if he leaves it with proper nutrition.
Protein diets are contraindicated for people with diseases of the kidneys and organs of the digestive system in any form of leakage. Allowed foods can cause constipation, so it is very important to drink plenty of water with this weight loss method.
| Day | Breakfast | Snack | Dinner | Snack | Dinner | Besides that |
|---|---|---|---|---|---|---|
| one | Porridge from any bran in nonfat milk. Cook until thickened, you can add organic sweetener | 2 boiled eggs | Grilled Beef Fillet | Green tea, a few pieces of natural ham | boiled hake | 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 | 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 omelette and ham omelette cooked without oil | Double layer jelly made from sweetened milk and coffee | Chicken broth with boiled egg and spices | Tea + cheesecake from eggs, cottage cheese and sweetener | Grilled salmon steak | In the evening - kefir drink with flaxseed |
| four | Bran porridge with milk | Cucumber with low fat cheese | turkey cutlet | low fat yogurt | Squid and quail egg salad | As a late night 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, a tablespoon of cocoa, 2 tablespoons of powdered milk and 100 ml of low-fat cottage cheese are boiled until thickened with sweetener. | 2 boiled eggs | Chicken fillet rolls, cottage cheese and greens | Tea + cheesecake from eggs, cottage cheese and sweetener | Low fat cheese with tomatoes | During the day, in addition to water, you need to drink ginger tea in small portions before eating. |
| 6 | Flatbread is made from bran seasoned with warm milk and eggs, cooked on a non-stick coating | Cottage cheese with fiber | Cheese soup with chicken, broccoli, cauliflower, cheese and spices | 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 cocktail | During the day, drink lemon water in addition to plain water. |
| 7 | Omelet from 3 eggs, 150 ml of milk and spices | Quality crab sticks or crab meat | protein pizza. For the cake, mix 2 eggs, 2 tablespoons cornstarch, 50g cottage cheese until smooth, bake on a non-stick coating for 10 minutes, then add the tomato filling, poached meat and low-fat cheese, and bake. for 2-3 minutes | low fat yogurt | Grilled Shrimp with Lemon Juice and Fresh Cucumber and Tomato | During the day, in addition to water, drink Sassi drinks. For its preparation, lemon, cucumber are cut into rings, mint and 20 g of ginger root are finely chopped. Pour 2 liters of water and let it soak overnight in the fridge |
If necessary, such a diet can be observed for up to a month, but with the addition of a plant-based diet. For each week, it is realistic to lose 2 kilograms or more, depending on the initial parameters.
Detox
A detox diet is a healthy nutritional system, the main purpose of which is to rid 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 last 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 the diet is quite light. Drinking lots of water is a must for a detox diet. The addition of grated ginger on a fine grater is welcome. This will speed up metabolism and strengthen the immune system.
| Day | Breakfast | Snack | Dinner | Snack | Dinner |
|---|---|---|---|---|---|
| one | A glass of warm water, ginger, a few slices of lemon and red chili | Fresh oranges | Carrot-apple juice | Fresh watermelon | fresh tomatoes |
| 2 | Melon | Tea with ginger and lemon, green apple | Peach | Fresh oranges | plums |
| 3 | Puree the apple peach | Raisin, strawberry and raspberry smoothie | Pumpkin soup with onions and carrots, tomato juice | Broccoli for couples | Beijing cabbage, cucumber and tomato salad |
| four | Plum, watermelon, peach and berry salad | Carrot-apple juice | Brown rice with steamed vegetables: zucchini, carrots, green beans | Fresh watermelon | Steamed asparagus, fresh tomatoes and radishes |
| 5 | Melon | fresh tomatoes | Stewed beef, white cabbage, greens and cucumber salad | fresh apple | Chicken breast with any raw vegetables |
| 6 | Oatmeal on water with berries | Any fruit or berry juice | Buckwheat porridge with boiled vegetables | orange | Roast beef, raw vegetable salad |
| 7 | Buckwheat porridge, vegetable salad | Any fruit | Steamed turkey slices, vegetable soup, a little brown or brown rice | Ginger tea, baked apple | Boiled chicken breast, cucumber, green vegetables |
buckwheat-kefir
Of all cereals, buckwheat is considered the most useful. In addition to its rich composition, it is a strong source of protein and fiber. Along with kefir, buckwheat cleanses the body and helps not to feel hungry. A single diet with buckwheat will help you lose as much as 3 kg per week, with minimal effort.
The technology of making slurry is very simple and does not require heat treatment. Half a kilogram of cereal is poured at night 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, oil is prohibited.
An alternative cooking option is to replace the water with low-fat kefir, so you can drink only 2 cups.
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 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
Losing weight as much as 3 kg per week is more realistic if the diet menu is complemented by 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, 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 at a moderate intensity gym.
No matter what type of activity a weight loser chooses to do, it's very important to exercise regularly - at least three times a week. By being slightly overweight (up to 5 kg) and following one of the proposed diets, after 2 weeks you can become more prominent.