If you need to get in shape ASAP, it is very important not to harm your health while losing weight. To do this, it is recommended to prefer a gentle diet and to give up fasting - this makes it easier not to loosen up and not to disrupt metabolic processes. 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 proper balanced nutrition after the end of the diet, weight will return quickly.
General recommendations
You can lose several kilograms in a week at home without special diets and without harm to health, following the advice of experts:
| recommendation | Explanation |
|---|---|
| Give up salt | The calorie content of salt is zero, but this mineral has the property of retaining fluids in the body. A salt-free diet allows you to get rid of excess water, eliminate puffiness, so that puffiness on the legs and face disappears. The result on the scales is approximately minus 1, 5-3 kg |
| Have dinner with protein foods | It takes a lot of energy to digest foods that contain protein. A complete denial of carbohydrates in the afternoon leads to the fact that the body begins to use up reserves of existing adipose tissue, which helps to lose an additional 100-200 g per day |
| Introduction of cardio loads | Intensive long-term cardio workouts help to quickly remove fluids from the body and accelerate metabolic processes. This will help you lose 1 to 2 kg if you follow the dietary guidelines. |
| Eat cleaning products | One of the prerequisites for losing weight is colon cleansing. This will not only help you lose weight but also heal all of your body systems.Cleansing foods include those that have laxative properties and are high in fiber or healthy fatty acids:
Quickly cleansing the body naturally and shedding extra pounds will help with the daily use of dry fiber or bran cereals in food and beverages. They can also be used as flour. The recommended daily dose for beginners is 30 g with a gradual increase to 100 g |
| Drink drinks to get your metabolism going | Simple drinks that are easy to prepare at home accelerate metabolic processes:
|
| Arrange a day of fasting | It is recommended that you follow a one-day unloading diet no more than once a week, ideally once a month. You can lose up to 2 kg on this day. Unload menu options:
In the latter case, we are talking about fasting, which is only allowed for absolutely healthy people. |
These tips will help you lose up to 3kg, both for someone who adheres to proper nutrition and for someone who is not eating a healthy and balanced diet. In the second case, for greater effect, it is recommended to exclude flour, sweet and fried foods.
Review of effective diets
A choice of diets will allow you to lose weight urgently and not harm your health. A prerequisite for compliance with any of them is the absence of contraindications.Children and adolescents should avoid such diets and prefer a balanced diet.
"Favorite"
This is a 7 day diet.The basic principle is that every day you need to eat foods of the same type or dishes of a certain consistency:
- Fluid diet-Soups, teas, juices, fruit drinks, fermented milk drinks are allowed.
- vegetables-mostly raw or gently cooked. Everything is allowed except potatoes.
- Menu on the first day.
- All fruits and berries. Bananas, dates, mangoes, grapes should only be eaten in the morning.
- protein-of both vegetable and animal origin.
- Menu on the first day.
- Any diet of proper nutrition.
The advantages of the "Favorite" diet are that it is easy to digest, helps cleanse the body, contains a large amount of vitamins and minerals and is compatible with exercise. For a week of observation it is possible to get rid of 3-4 kg. To increase the effects, it is recommended to use the general tips listed above.
A similar diet is contraindicated for people with acute or chronic diseases of all organs.
An example of a menu for all days of the "Favorite" diet:
| the day | breakfast | Having lunch | dinner | Afternoon snack | dinner |
|---|---|---|---|---|---|
| one | Berry smoothie | Carrot and apple fresh | Broccoli and cauliflower cream soup | Cucumber, parsley and lemon juice smoothie | Fiber kefir |
| 2 | Tomato and parsley salad | Finely grated carrots | Stew made from eggplant, carrots, onions, cabbage, tomatoes, peppers with green peas | Cabbage, cucumber and leaf salad | Zucchini baked with peppers and onions |
| 3 | Menu as on the first day | ||||
| 4th | Banana puree | Some fruit salad | Apples baked with raisins and nuts | Berry smoothie | Citrus and kiwi salad |
| five | Cheesecake made from cottage cheese and eggs | 2 hard-boiled eggs | Boiled chicken fillet, green peas | Beans stewed in tomato juice | Baked fish |
| 6th | Menu as on the first day | ||||
| 7th | Granola with yogurt | Citrus salad | Vegetable soup without potatoes with chicken meatballs | 2 hard-boiled eggs, cucumber | Seafood stewed with onions and carrots |
protein
The protein diet is popular because of its benefits:
- Weight loss occurs due to the burning of fat tissue while the muscle remains;
- the diet allows you not to feel hungry;
- Many dishes can be prepared from approved products.
In the strict version, this diet is allowed to be followed for up to a month, while it is possible to lose up to 10 kg.
Sample menu for the day of the protein diet:
| breakfast | Having lunch | dinner | Afternoon snack | dinner |
|---|---|---|---|---|
| Omelette with 2 eggs and 1 egg white and 100 ml of skimmed milk | Kefir jelly with sweetener and vanilla | Steamed chicken schnitzel | Cottage cheese with fiber and flaxseed | Baked salmon fillet with lemon wedges |
With a high protein diet, it is important to drink enough water-This makes the digestive process easier and helps prevent constipation.
Mono diets
Adhering to mono meals is considered to be an effective way to lose weight in no time.
| Diet option | Basic rules, nutrition |
|---|---|
| Buckwheat | The buckwheat diet lasts from 3 to 10 days and helps to lose up to 1 kg every day. Buckwheat needs to be cooked in a special way: pour muesli overnight with water at room temperature in a ratio of 1 to 2 and let stand overnight. Consume in the morning without spices or oils. You can eat up to 1 kg of such a porridge per day, in addition, vegetables, low-fat kefir or yogurt, green tea and an unlimited amount of pure water are allowed. If you are on a diet for more than 3 days, you can add green apples, citrus fruits, cabbage, carrots and beets to the diet |
| kefir | The kefir diet cannot be followed for more than 3 days without harming the health of the digestive system. During this time it is real to lose up to 3kg. The drink should be chosen with a minimum fat content and good quality. You can vary the menu in the following ways:
|
| cucumber | It is advisable to follow a cucumber diet at the height of the vegetable season. It's very strict and low in calories, but it gives great results.-You can lose 1. 5 kg per day. The maximum duration of such a diet-up to 5 days. Products approved for consumption:
|
| fruit | The Express Fruit Diet is considered to be the tastiest and most effective-After 3 days of observance, you can lose up to 3 kg. You can eat any fruit, the main thing is-choose them according to the season. It is recommended to consume sweet and high-calorie in the morning, berries, citrus fruits, kiwi-at any time |
It is recommended to follow a mono diet of 3 to 7 days, not more. The range of products is very limited and prolonged adhesion leads to a lack of essential micronutrients and disruptions of metabolic processes that affect the appearance.
The disadvantage of this technique-unstable result. At least half of the weight lost will return once the person switches to the usual diet.
Drink
The drinking diet is strict, it must not be followed for more than 3 days, since the lack of solid food leads to a number of metabolic disorders.Clear water can be drunk indefinitely, the following drinks and food are also allowed:
- freshly squeezed juices halved with water;
- Ginger drink with honey and lemon;
- Vegetable and chicken broths;
- green or unsweetened herbal tea;
- Kefir or yogurt, protein drinks based thereon;
- liquid vegetable soups-Tomato, pumpkin, cabbage;
- Cocoa with milk with minimal fat content.
Sample drinking diet menu for the day:
| breakfast | Having lunch | dinner | Afternoon snack | dinner |
|---|---|---|---|---|
| Smoothie with berries, banana and chia seeds | Tomato juice | Pumpkin-onion-carrot-liquid-vegetable-puree-soup | Watermelon smoothie | Kefir with bran and sweetener |
Detox diet
The diet is considered curative, because with it it is possible not only to lose up to 6 kg per week, but also to cleanse all body systems. Flour, sweet, fatty, salty, fried foods are excluded, foods containing protein are limited. The heart of the detox diet-Vegetables, fruits, cereals. It is recommended to be observed by all people at least 1-2 times a year for preventive purposes.
The cleansing diet has practically no contraindications-it contains food rich in vitamins and minerals. Diet is characterized by the variety of products and the number of dishes that can be prepared from them.
Drinking plenty of water is recommended during the detox diet, and vegetables and fruits should be selected according to the season.
An example menu for a weekly detox diet looks like this:
| the day | breakfast | Having lunch | dinner | Afternoon snack | dinner |
|---|---|---|---|---|---|
| one | Watermelon smoothie with mint | Ginger drink | Berry smoothie | herbal tea | Ginger drink |
| 2 | Orange fresh, peaches | melon | Apple and pear salad with sunflower seeds | Citrus fruits | Baked apples or fresh puree |
| 3 | fruit salad | kiwi | Stew made from aubergines, peppers, onions, carrots | Coleslaw with herbs | Cucumber, tomato and pepper salad, baked zucchini and carrots |
| 4th | Congee with apples | Some citrus | rice with vegetables | Watermelon | Potato-free vinaigrette with green peas |
| five | Rice porridge with raisins | Any fruit | 100 g cooked turkey, steamed broccoli | cucumber salad | 1 steamed chicken schnitzel, coleslaw, cucumber, paprika |
| 6th | Oatmeal with banana | Baked apple | 100 g ready-made buckwheat porridge, 100 g boiled beef, salad with any vegetables | Grated carrots with sesame oil | Turkey stew, zucchini, onions, carrots and green peas |
| 7th | "Lazy Oatmeal" with yoghurt and berries | Any fruit | 100 g ready-made buckwheat porridge, steamed chicken schnitzel, cabbage and leafy salad | Fiber kefir | Turkey baked in yogurt with herbs |
You must start out correctly with all express diets - to expand the diet with fruits, vegetables and grains first, then with the rest of the products.It is recommended to introduce 1 piece every 2-3 days and control the daily intake of calories. This will help solidify the result obtained in losing weight and develop new eating habits.