If you need to get in shape as soon as possible, it is very important not to damage your health in an attempt to lose weight. To do this, it is recommended to give preference to sparing diets and give up fasting: in this way it is easier not to free yourself and not to interrupt the metabolic processes. On average, you can lose 3 kg in a week, but the exact figure depends on the person's initial data. If, after the end of the diet, you do not follow the correct balanced diet, the weight will quickly return.
General recommendations
You can lose weight by several kilograms in a week at home without special diets and without harm to health, following the advice of experts:
| Recommendation | Explanation |
|---|---|
| Give up on salt | The calorie content of salt is zero, but this mineral has the property of retaining fluids in the body. A salt-free diet will allow you to get rid of excess water, get rid of swelling, so that the swelling of the legs and face disappears. The result on the scale will be approximately minus 1. 5-3 kg |
| Dinner with protein foods | It takes a lot of energy to digest protein foods. A complete refusal of carbohydrates in the afternoon will lead to the fact that the body will begin to consume reserves of existing adipose tissue, which will help to lose about 100-200 g per day more |
| Introduce cardio loads | Long-term intense cardio workouts will help to quickly remove fluids from the body and speed up metabolic processes. This will help you lose 1 to 2 kg if you follow the nutritional guidelines. |
| Eat cleaning products | One of the prerequisites for losing weight is bowel cleansing. This will help not only to lose weight, but also to heal all systems of the body.Cleansing foods include those that have laxative properties and are high in fiber or healthy fatty acids:
To quickly cleanse the body naturally and get rid of extra pounds will help the daily use of dry fiber or bran cereals in food and drinks. They can also be used as flour. The recommended daily dose for beginners is 30g with a gradual increase to 100g |
| Drink beverages to speed up your metabolism | Simple and easy-to-prepare drinks at home help speed up metabolic processes:
|
| Plan a fast day | It is recommended to follow one-day unloading diets no more than once a week, optimally - once a month. During this day, you can lose up to 2 kg. Unload menu options:
In the latter case, we are talking about fasting, which is allowed only for absolutely healthy people. |
These tips will help you lose up to 3 kg for someone who adheres to the correct diet, as well as a person whose diet is not healthy and balanced. In the second case, for a greater effect, it is recommended to exclude flours, sweets and fried foods.
Review of effective diets
A selection of diets will allow you to urgently lose weight and not harm your health. A prerequisite for compliance with one of them is the absence of contraindications. Children and adolescents should refrain from such diets and give preference to a correct and balanced diet.
"Treasure"
This is a 7 day diet.The basic principle is that every day it is necessary to eat foods of the same type or dishes of a certain consistency:
- Liquid diet-soups, teas, juices, fruit drinks, fermented milk drinks are allowed.
- Vegetables-mostly raw or sweetly cooked. Everything is allowed except potatoes.
- 1st day menu.
- All fruits and berries. Bananas, dates, mangoes, grapes should only be eaten in the morning.
- Protein-both of vegetable and animal origin.
- 1st day menu.
- Any diet of proper nutrition.
The advantages of the "Favorite" diet are that it is easily tolerated, helps purify the body, includes a large amount of vitamins and minerals and is compatible with sports. For a week of observation, it is possible to get rid of 3-4 kg. To enhance the effect, it is recommended to use the general tips listed above.
A similar diet is contraindicated for people with acute or chronic diseases of any organ.
An example of an everyday menu from the "Favorite" diet:
| Day | Breakfast | Lunch | Dinner | Afternoon snack | Dinner |
|---|---|---|---|---|---|
| one | Berries smoothie | Fresh carrots and apples | Broccoli and cauliflower cream | Cucumber, parsley and lemon juice smoothie | Kefir with fiber |
| 2 | Tomato and parsley salad | Finely grated carrots | Eggplant stew, carrots, onions, cabbage, tomato, pepper with peas | Cabbage, cucumber and vegetable salad | Baked zucchini with peppers and onion |
| 3 | Menu like the first day | ||||
| 4 | mashed banana | Any fruit salad | Baked apples with raisins and walnuts | Berries smoothie | Citrus and kiwi salad |
| five | Cheesecake with cottage cheese and eggs | 2 hard-boiled eggs | Boiled chicken fillet, green peas | Beans stewed in tomato juice | Cooked fish |
| 6 | Menu like the first day | ||||
| 7 | Granola with yogurt | Citrus salad | Potato-free vegetable soup with chicken meatballs | 2 boiled eggs, cucumber | Seafood stew with onions and carrots |
Protein
The protein diet is popular for its benefits:
- weight loss occurs due to the burning of adipose tissue, while the muscle remains;
- the diet allows you not to feel hungry;
- a large number of dishes can be prepared from allowed products.
In the strict version, it is allowed to adhere to this diet for up to a month, while it is possible to lose weight up to 10 kg.
Sample menu for the day of the protein diet:
| Breakfast | Lunch | Dinner | Afternoon snack | Dinner |
|---|---|---|---|---|
| Omelette with 2 eggs and 1 protein and 100 ml of skim milk | Kefir jelly with sweetener and vanilla | Steamed chicken cutlets | Ricotta with fiber and flax seeds | Baked salmon fillet with lemon wedges |
When following a high protein diet, it is important to drink enough water-this will facilitate the digestive process and help prevent constipation.
mono diets
Compliance with monopasti is considered an effective way to lose weight in the shortest possible time.
| Diet option | Ground rules, diet |
|---|---|
| Buckwheat | The buckwheat diet lasts from 3 to 10 days and helps to lose up to 1 kg per day. Buckwheat must be cooked in a special way: pour the cereal overnight with water at room temperature in a ratio of 1 to 2 and leave overnight. Consume in the morning without spices or oils. You can eat up to 1 kg of such porridge per day, in addition to it, vegetables, kefir or low-fat yogurt, green tea and an unlimited amount of pure water are allowed. If you follow a diet for more than 3 days, you can add green apples, citrus fruits, cabbage, carrots, beets to the diet |
| Kefir | The Kefir diet can be followed no more than 3 days without harm to the health of the digestive system. During this time, it is real to lose up to 3 kg. The drink should be chosen with a minimum fat content and of good quality. You can diversify the menu in the following ways:
|
| Cucumber | It is recommended that you follow a cucumber diet at the height of the vegetable season. It is very strict and low in calories, but it gives excellent results.-you can lose 1. 5 kg per day. The maximum duration of such a diet-up to 5 days. Products admitted for consumption:
|
| Fruit | The Express Fruit Diet is considered the tastiest and most effective-for 3 days of compliance you can lose up to 3 kg. You can eat any fruit, the important thing is-choose them according to the season. It is recommended to consume sweet and high-calorie sweets, berries, citrus fruits, kiwis in the morning-At any time |
It is recommended to adhere to mono diets for 3 to 7 days, not more. The product range is very limited and a longer adherence will lead to a deficiency of essential micronutrients and disruptions in metabolic processes, which will affect their appearance.
The disadvantage of this technique-unstable result. At least half of the lost weight returns as soon as the person switches to the usual diet.
Drinking
The drinking diet is strict, it is allowed to follow it no more than 3 days, because the lack of solid food leads to a number of metabolic disorders.Natural water can be drunk indefinitely, in addition to it, the following drinks and dishes are allowed:
- freshly squeezed juices diluted in half with water;
- ginger drink with honey and lemon;
- vegetable and chicken broths;
- unsweetened green or herbal tea;
- kefir or yogurt, protein drinks based on them;
- liquid vegetable soups-tomato, pumpkin, cabbage;
- cocoa with low-fat milk.
Example of diet menu for drink on the day:
| Breakfast | Lunch | Dinner | Afternoon snack | Dinner |
|---|---|---|---|---|
| Berry, banana and chia seed smoothie | Tomato juice | Liquid soup of pumpkin, onion and carrots | Watermelon milkshake | Kefir with bran and sweetener |
Detox diet
The diet is considered healing, because with it it is possible not only to lose up to 6 kg per week, but also to cleanse all systems of the body. Flour, sweet, fatty, salty, fried foods are excluded, protein foods are limited. At the heart of the detox diet-vegetables, fruit, cereals. It is recommended to be observed by all people at least 1-2 times a year for preventive purposes.
The purifying diet has practically no contraindications-contains foods rich in vitamins and minerals. The diet is distinguished by the variety of products and the number of dishes that can be prepared from them.
During the detox diet it is recommended to drink a lot of water, and vegetables and fruit should be chosen according to the season.
A sample menu for a weekly detox diet looks like this:
| Day | Breakfast | Lunch | Dinner | Afternoon snack | Dinner |
|---|---|---|---|---|---|
| one | Watermelon smoothie with mint | ginger drink | Berries smoothie | Herbal tea | ginger drink |
| 2 | Fresh orange, peaches | Melon | Apple and pear salad with sunflower seeds | citrus fruits | Baked apples or fresh puree |
| 3 | fruit salad | Kiwi | Stew of eggplant, peppers, onion, carrot | Cabbage salad with herbs | Salad of cucumbers, tomatoes, peppers, baked zucchini and carrots |
| 4 | Rice porridge with apples | Any citrus | Rice with vegetables | Watermelon | Potato-free vinaigrette with peas |
| five | Rice porridge with raisins | Any fruit | 100 g of boiled turkey, steamed broccoli | Cucumber salad | 1 steamed chicken cutlet, coleslaw, cucumber, bell pepper |
| 6 | Oatmeal with banana | Baked apple | 100 g of ready-made buckwheat porridge, 100 g of boiled beef, salad of any vegetables | Grated carrots with sesame oil | Turkey stew, courgettes, onions, carrots and peas |
| 7 | "Lazy oatmeal" with yogurt and berries | Any fruit | 100 g of ready-made buckwheat polenta, steamed chicken cutlet, coleslaw and vegetables | Kefir with fiber | Herbal yogurt turkey |
From all express diets you need to get out correctly - to expand the diet first with fruits, vegetables and cereals, then with the rest of the products.It is recommended to introduce 1 product every 2-3 days and check the daily calorie intake. This will help to consolidate the result obtained in the weight loss process and to form new eating habits.