When you need to lose weight fast before important events, you don’t have to starve yourself. It is enough to create a proper diet and take measures to cleanse the body. Fast diets are considered as an alternative way to get rid of extra pounds in a short time. Many of them are not harmful to health and allow you to maintain normal activities. Accelerate weight loss by achieving a calorie deficit and exercising.
The Secrets To Fast Weight Loss
Tips from nutritionists to help you lose weight and keep it normal without following a diet:
- Replace the plates with plates. One of the main reasons for satiety in most people is regular overeating. In addition to digesting fats in undigested food, it rots in the gut, worsening people’s health. Eating portions that fit in the palm of your hand is the golden rule of harmony. The effectiveness of this method is confirmed by the results of many people who have switched to partial nutrition. In order for the body to have enough energy for life, eating should be every 3 hours.
- Drink a lot. Everyone knows that enough plain drinking water improves digestion and speeds up metabolism. In addition, you should drink green tea with ginger, kefir with fiber, drink lemon juice or apple cider vinegar.
- Give up salt. This spice itself is low in calories, but contributes to fluid retention in the body. If you consume too much salt, a person weighs an average of 3 kg due to excess water. Specialists are convinced that this mineral is sufficient in the products themselves, and the maximum daily dose is 4 g.
- There is only healthy food: vegetables, fruits, nuts, grains, animal and vegetable proteins, polyunsaturated fatty acids.
- In the morning - carbohydrates, in the evening - protein. In the first half of the day, metabolism works much faster, so all carbohydrate-containing foods are digested without problems. In the afternoon, the deposition of carbohydrates in the fat stores is possible.
- Find alternative foodssources of positive emotions- It will help not to "get stuck" stress.
- Give up alcohol, tobacco, sugar and meat substitutes.
- count calories. Even proper food when consumed in excess contributes to weight gain. You can calculate your rate using a special formula that is easy to find in public and subtract 300-400 calories from the amount you receive.
- Move more. Walking, dancing, exercise will help speed up your metabolism, tone your muscles and achieve a calorie deficit.
The above tips will help you lose 3 kg without compromising the health of any age group: a child, a teenager, a middle-aged person, the elderly. Following such dietary rules for pregnant women is safe to lose weight, but it is better to coordinate physical activity with your doctor.
Effective diets
Traditionally, all diets are divided into moderate and heavy. The advantage of the latter is only the faster result, which remains short. 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 most frugal and effective diets you can use to lose up to 5kg and at the same time improve your health.
Protein
This is a real diet to help you get rid of excess weight quickly. Benefits of eating protein as a basis for diet:
- they are saturated for a long time;
- they have a low glycemic index, which means that their digestion takes a long time and requires a lot of energy;
- they can be eaten in unlimited quantities;
- protein is a building block of muscle tissue, which means that weight loss will not cause sagging;
- the dominance of protein-rich foods in the diet and the restriction of carbohydrates contribute to the burning of fat: without energy, the body begins to consume fat.
A protein diet is ideal for athletes who want to get in shape for competitions. Their body quality improves or is maintained without feeling hungry.
The essence of a weekly protein diet is the same as that of Dr. In the "Attack" phase of the Dukan diet: shock to the metabolism, elimination of excess water, the onset of prolonged weight loss.
A protein diet is contraindicated in people with diseases of the kidneys and digestive system due to any form of leakage. Permitted foods can cause constipation, so drinking plenty of water is essential for this method of weight loss.
| Day | Breakfast | Snack | Dinner | Snack | Dinner | Additionally |
|---|---|---|---|---|---|---|
| one | Porridge from any bran in low-fat milk. Boil until thickened, allow the addition of organic sweetener | 2 hard boiled eggs | Roast beef fillet | Green tea, a couple of slices of natural ham | boiled hake | You can drink kefir, bran and cinnamon at night, and you can eat any amount of low-fat cottage cheese during the day. |
| 2 | Omelet with 2 eggs and 120 ml of skim milk | Curd with fiber | Chicken breast with low - fat cheese | low fat yogurt | Grilled seafood | You can drink as much green tea as you want during the day with milk and natural sweetener. |
| 3 | 2 scrambled eggs and ham, boiled without oil | Two-layer jelly made from milk and coffee with sweetener | Chicken broth with boiled egg and herbs | Tea + cheesecake made of eggs, curd and sweetener | Fried salmon steak | At night - a kefir drink with flax seeds |
| four | Bran porridge with milk | Cucumber with low-fat cheese | Turkey fillet cutlets | low fat yogurt | Squid and quail egg salad | 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 | Curd casserole with Nutella by Ducan. To prepare it, boil a tablespoon of cocoa, 2 tablespoons of milk powder and 100 ml of low-fat cottage cheese until thickened. | 2 hard boiled eggs | Chicken fillet, curd and greens roll | Tea + cheesecake made of eggs, curd and sweetener | Low-fat cheese with tomatoes | Ginger tea should be drunk in small portions during the day, in addition to water. |
| 6 | Scones made of bran swollen in warm milk and eggs, baked on a non-stick coating | Curd 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 coating | seafood cocktail | Drink water with lemon during the day without water. |
| 7 | Omelet of 3 eggs, 150 ml of milk and herbs | Quality crab sticks or crab meat | Protein pizza. For the cake, mix 2 eggs, 2 tablespoons cornstarch, 50 g of curd until smooth, bake on a non-stick coating for up to 10 minutes. , then add the tomato filling, boiled meat and low-fat cheese and fry. 2-3 minutes | low fat yogurt | Grilled shrimp with lemon juice and fresh cucumber and tomato | Drink Sassi without water during the day. To prepare it, cut a lemon, cucumber, finely chopped mint and 20 g of ginger root. Pour 2 liters of water and leave to infuse overnight in the refrigerator |
If necessary, such a diet can be followed for up to a month, but in addition to the plant-based diet. It is realistic to lose 2 or more kilograms each week, depending on the initial parameters.
Detoxification
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 guaranteed to be minus 3 kg in 3 days, and the appearance is significantly improved.You can stick to it for longer, but no more than 7 days and no more than 2 times a year.
So losing weight is more suitable for women because the diet is quite easy. It is necessary to drink plenty of water during a detox diet. Add a fine grated ginger root. This will speed up your metabolism and strengthen your immune system.
| Day | Breakfast | Snack | Dinner | Snack | Dinner |
|---|---|---|---|---|---|
| one | Drink of warm water, ginger, several slices of lemon and red hot pepper | Citrus fruit, fresh | Carrot-apple juice | Fresh watermelon | fresh tomatoes |
| 2 | Melon | Tea with ginger and lemon, green apples | Peaches | Citrus fruit, fresh | plums |
| 3 | Peaches of apples | Cocktail with currants, strawberries and raspberries | Pumpkin soup with onions and carrots, tomato juice | Broccoli for leeks | Beijing cabbage, cucumber and tomato salad |
| four | Plum, watermelon, peach and berry salad | Carrot-apple juice | Brown rice with steamed vegetables: zucchini, carrots, green peas | Fresh watermelon | Steamed asparagus, fresh tomatoes and radishes |
| 5 | Melon | fresh tomatoes | Cooked beef, white cabbage, greens and cucumber salad | Fresh apple | Chicken breast with any green vegetables |
| 6 | Oatmeal on the water with berries | Any fruit or berry juice | Buckwheat porridge with stewed vegetables | citrus | Roast beef, raw vegetable salad |
| 7 | Buckwheat porridge, vegetable salad | Any fruit | Steamed turkey cutlets, vegetable stew, a little brown or brown rice | Ginger tea, fried apples | Boiled chicken breast, cucumbers, greens |
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 prevent hunger. A one-time diet of buckwheat will help to lose weight with a minimum of 3 kg per week.
The technology of making porridge is very simple and does not require heat treatment. Half a kilogram of cereals in the evening pour a liter of water and leave overnight at room temperature. In the morning the dish is ready to eat. It is forbidden to use salt, spices, oils.
An alternative cooking option is to replace the water with low-fat kefir, then it can be drunk in only 2 glasses.
An example of a daily diet looks like this:
- Breakfast: porridge with cucumbers, unsweetened green tea.
- Snack: kefir with cinnamon and Siberian fiber, green apple.
- Lunch: porridge.
- Snack: kefir with bran and sweetener.
- Dinner: porridge.
The amount of buckwheat obtained - about 1 kg, can be divided into 5-6 dishes. Water and green tea can be drunk in unlimited quantities, non-fat kefir - up to 1. 5 liters per day.
Physical activity
It is more realistic to lose weight 3 kg per week if the diet menu is supplemented by physical activity. That might be:
- go at an average or fast pace of at least 10 km per day;
- daily exercises at home with minimal equipment: squats, bends, squats, stretching, jumping on the spot, abdominal exercises;
- aerobics;
- bodyflex;
- running on an empty stomach for at least 20 minutes 5-6 times a week;
- classes in a moderate-intensity gym.
Whatever activity you choose to lose weight, it is very important to work out regularly - at least three times a week. If you are small (up to 5 kg) overweight and follow any of the recommended diets, you can become more pronounced after 2 weeks.