If you need to make yourself as fast as possible, it is very important not to damage your health while trying to lose weight. To do this, it is recommended to prefer to stay away from food and stop fasting - in this way it is easier not to break free and does not interfere with metabolic processes. On average, you can lose 3 kg in a week, but the exact figure depends on the initial data of the person. If, after the end of the diet, you do not follow a proper balanced diet, then the weight will quickly return.
General recommendations
You can lose a few kilograms in a week at home without a special diet and without endangering health, following expert advice:
| Recommendation | Explanation |
|---|---|
| Give me salt | The caloric content of salt is zero, but this mineral has the property of retaining fluid in the body. A diet without salt will allow you to get rid of excess water, get rid of swelling, so that the swelling of the feet and face will disappear. The result on the scales will be less than 1. 5-3 kg |
| Dinner with protein foods | It takes a lot of energy to digest protein foods. The complete rejection of carbohydrates in the evening will lead to the fact that the body will begin to take up the available storage of adipose tissue, which will help to lose about 100-200 g per day |
| Introducing cardio loads | Intense long -term cardio training will help remove fluids from the body quickly and speed up metabolic processes. This will help you lose 1 to 2 kg of weight if you follow the nutrition guide. |
| Eat cleaning products | One of the conditions for weight loss is bowel cleansing. This will help not only lose weight, but also heal all body systems.Cleansing foods include foods that have laxative properties and are rich in fiber or healthy fatty acids:
Quickly cleansing the body naturally and getting rid of extra pounds will help the daily use of dry fiber or bran grains in food and beverages. They can also be used as flour. The recommended daily dose for beginners is from 30 g with a gradual increase to 100 g |
| Drink beverages to speed up your metabolism | Soft drinks that are easily prepared at home help speed up the metabolic process:
|
| Arrange a day of fasting | A daily unloading diet is recommended to be followed no more than once a week, optimally - once a month. Today, you can lose weight up to 2 kg. Select a menu option:
In the latter case, we are talking about fasting, which is only allowed for people who are completely healthy. |
These tips will help you lose weight up to 3 kg for someone who adheres to a proper diet, as well as people whose diet is unhealthy and unbalanced. In the latter case, for greater effect, it is recommended to exclude flour, sweet and fried foods.
Review of effective diets
Diet choices will allow you to lose weight immediately and not endanger your health. A prerequisite for complying with any of them is the absence of contraindications.Children and adolescents should refrain from such diets and prefer a proper balanced diet.
"Love"
This is a 7 day diet.The basic principle is that every day you need to eat food of the same type or dish with a certain consistency:
- Liquid diet-soups, teas, juices, fruit drinks, fermented milk drinks are allowed.
- Vegetables-especially raw or softly cooked. All are allowed except potatoes.
- First day menu.
- All fruits and berries. Bananas, dates, mangoes, grapes should be eaten only in the morning.
- Protein-plant and animal origin.
- First day menu.
- Any proper nutritional diet.
The advantage of the "Favorite" diet is that it is easily tolerated, helps cleanse the body, includes large amounts of vitamins and minerals, and is suitable for sports. For a week watching it, it is possible to lose 3-4 kg. To increase its 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.
Example menu for an all -day "Favorite" diet:
| Hari | Breakfast | Lunch | Dinner | Afternoon snacks | Dinner |
|---|---|---|---|---|---|
| one | Berry smoothie | Fresh carrots and apples | Broccoli & Cauliflower Cream Soup | Cucumber smoothie, parsley and lemon juice | Kefir with fiber |
| 2 | Tomato and parsley salad | Finely grated radish | Boil eggplant, carrots, onions, cabbage, tomatoes, peppers with green beans | Salad of cabbage, cucumber and greens | Baked zucchini with peppers and onions |
| 3 | Menu as on the first day | ||||
| 4 | Banana bananas | Any fruit salad | Baked apples with raisins and nuts | Berry smoothie | Citrus and kiwi salad |
| five | Cheesecake from cottage cheese and eggs | 2 boiled eggs | Boiled chicken fillet, green beans | Beans boiled in tomato juice | Grilled fish |
| 6 | Menu as on the first day | ||||
| 7 | Granola with yogurt | Citrus salad | Vegetable soup without potatoes with chicken meatballs | 2 boiled eggs, cucumber | Boiled seafood with onions and carrots |
Protein
Protein diets are known for their benefits:
- weight loss occurs due to burning of adipose tissue, while muscle remains;
- diet allows you not to feel hungry;
- a large number of dishes can be prepared from permitted products.
In the strict version, it is allowed to adhere to this diet for up to a month, while the possibility of losing weight up to 10 kg.
Sample menu for protein diet day:
| Breakfast | Lunch | Dinner | Afternoon snacks | Dinner |
|---|---|---|---|---|
| Omelette with 2 eggs and 1 protein and 100 ml of skim milk | Jelly kefir with sweetener and vanilla | Steamed chicken pieces | Cottage cheese with fiber and flax seeds | Grilled salmon fillet with lemon slices |
While following a high protein diet, it is important to drink enough water-this will speed up the digestive process and help prevent constipation.
Diet mono
Adherence to mono foods is considered an effective way to lose weight in the shortest possible time.
| Diet choices | Basic rules, diet |
|---|---|
| Room | The buckwheat diet lasts from 3 to 10 days and helps to lose weight 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. Drink in the morning without spices or oils. You can eat up to 1 kg of such porridge per day, in addition, vegetables, kefir or low-fat yogurt, green tea and the amount of pure water is not 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 | Kefir diet can be followed no more than 3 days without endangering the health of the digestive system. During this time, the weight can drop up to 3 kg. Drinks should be chosen with a minimum fat content and quality. You can diversify the menu in the following ways:
|
| Cucumbers | It is recommended to follow the cucumber diet during the vegetable season. It is very tight and low in calories, but gives excellent results.-you can lose 1. 5 kg a day. The maximum duration of such a diet-up to 5 days. Products allowed to be consumed:
|
| Fruit | The Express Fruit Diet is considered the most delicious and most effective-for 3 days of compliance, you can lose weight up to 3 kg. You can eat any fruit, the main one is-select them according to the season. Sweet and high -calorie foods are recommended to eat in the morning, berries, citrus fruits, kiwi-Anytime |
It is recommended to adhere to a mono diet from 3 to 7 days, no more. The product range is very limited, and longer adherence will lead to a lack of essential micronutrients and disruption of metabolic processes, which will affect the appearance.
The disadvantages of this technique-unstable results. At least half of the weight lost will return once the person switches to a regular diet.
Drink
The drinking diet is strict, it is allowed to follow it no more than 3 days, because the lack of solid foods causes a number of metabolic disorders.Ordinary water can be drunk forever, in addition, the following drinks and meals are allowed:
- freshly squeezed juice diluted in half with water;
- ginger drink with honey and lemon;
- vegetable and chicken soups;
- tea without green sugar or herbs;
- kefir or yogurt, protein drinks based on it;
- liquid vegetable soup-tomatoes, squash, cabbage;
- cocoa with milk of minimum fat content.
Example of a Drinking Diet Menu for the Day:
| Breakfast | Lunch | Dinner | Afternoon snacks | Dinner |
|---|---|---|---|---|
| Berry smoothie, banana and chia seeds | Tomato juice | Melted vegetable puree soup of pumpkin, onions and carrots | Watermelon smoothie | Kefir with bran and sweetener |
Detox diet
The diet is considered curative, because with it it is not only possible to lose weight up to 6 kg per week, but also cleanse all body systems. Flour, sweet, fatty, salty, fried foods are not included, protein foods are limited. In the middle of a detox diet-vegetables, fruits, grains. It is best observed by everyone at least 1-2 times a year for preventive purposes.
The cleansing diet has practically no contraindications-it contains foods rich in vitamins and minerals. Diets are distinguished by the variety of products and the number of meals that can be prepared from them.
During a detox diet, it is recommended to drink plenty of water, and vegetables and fruits should be selected according to the season.
An example menu for a weekly detox diet looks like this:
| Hari | Breakfast | Lunch | Dinner | Afternoon snacks | Dinner |
|---|---|---|---|---|---|
| one | Watermelon smoothie with mint | Ginger drink | Berry smoothie | Herbal tea | Ginger drink |
| 2 | Fresh oranges, peaches | Watermelon | Apple and pear salad with sunflower seeds | Citrus | Baked apples or fresh puree |
| 3 | Fruit salad | Kiwi | Boil eggplant, peppers, onions, carrots | Cabbage salad with herbs | Cucumbers, tomatoes, turkey salad, roasted zucchini and carrots |
| 4 | Rice porridge with apples | A citrus | Rice with vegetables | Watermelon | Potato -free vinaigrette with peas |
| five | Rice porridge with raisins | A fruit | 100 g of boiled turkey, steamed broccoli | Cucumber salad | 1 piece steamed chicken, cabbage salad, cucumber, bell pepper |
| 6 | Oatmeal with bananas | Baked apples | 100 g of ready-made buckwheat porridge, 100 g of boiled beef, any vegetable salad | Grate radish with sesame oil | Boil the turkey, zucchini, onions, carrots and green beans |
| 7 | "Lazy oatmeal" with yogurt and berries | A fruit | 100 g of ready -made buckwheat porridge, steamed chicken pieces, cabbage and green salad | Kefir with fiber | Turkey baked in yogurt with herbs |
Of all the express diets, you need to come out right-to expand the diet first with fruits, vegetables and grains, then with other products.It is recommended to introduce 1 item every 2-3 days and control daily calorie intake. This will help consolidate the results obtained in the process of losing weight and form new eating habits.