If you need to get in shape as soon as possible, it is very important not to harm your health when trying to lose weight. To do this, it is recommended to give preference to moderate diets and give up fasting; in this way, it is easier not to let go and not to interrupt 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 finishing the diet, you do not follow the correct balanced diet, the weight will return quickly.
General recommendations
You can lose weight several kilograms in a week at home without special diets and without harming your health, following the advice of experts:
| Recommendation | Explanation |
|---|---|
| Give up salt | The caloric content of salt is zero, but this mineral has the property of retaining fluid in the body. A salt-free diet will allow you to get rid of excess water, remove puffiness, due to which the swelling of the legs and face will disappear. The result on the scale will be approximately minus 1. 53 kg. |
| Dinner with foods rich in protein. | It takes a lot of energy to digest protein foods. A complete rejection 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 around 100-200 g per day in addition |
| Introduce cardiovascular loads | Long-term intense cardiovascular workouts will help to quickly remove fluid 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 the systems of the body.Cleansing foods include those that have laxative properties and are rich in healthy fiber or fatty acids:
Quickly cleanse the body naturally and shed extra pounds will help 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 beverages to speed up your metabolism | Simple drinks that are easy to make at home help speed up metabolic processes:
|
| Organize a fast day | It is recommended to follow the one-day flush diets no more than once a week, optimally once a month. During this day, you can lose up to 2 kg. Download menu options:
In the latter case, we are talking about fasting, which is only allowed to absolutely healthy people. |
These tips will help you lose up to 3 kg for someone who adheres to the correct diet, as well as for a person whose diet is not healthy and balanced. In the second case, for greater effect, it is recommended to exclude flours, sweet and fried foods.
Review of effective diets
A selection 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 abstain from this type of diet and give preference to a suitable balanced diet.
"Dear"
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-predominantly raw or lightly cooked. Everything is allowed except potatoes.
- Menu 1st day.
- All fruits and berries. Bananas, dates, mangoes, grapes should be eaten only in the morning.
- Protein-both plant and animal origin.
- Menu 1st day.
- Any diet of adequate nutrition.
The advantages of the "Favorite" diet is that it is easily tolerated, helps purify the body, includes a large amount of vitamins and minerals and is compatible with sports. During 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 a menu for every day of the "Favorite" diet:
| Day | Breakfast | Food | Dinner | Afternoon snack | Dinner |
|---|---|---|---|---|---|
| one | Berry smoothie | Fresh carrot and apple | Creamy Broccoli and Cauliflower Soup | Cucumber, parsley and lemon juice smoothie | Kefir with fiber |
| 2 | Tomato and parsley salad | Finely grated carrots | Aubergine, carrot, onion, cabbage, tomato, bell pepper stew with peas | Cabbage, cucumber and vegetable salad | Baked zucchini with bell pepper and onion |
| 3 | Menu like the first day | ||||
| 4 | Banana puree | Any fruit salad | Baked apples with raisins and walnuts | Berry smoothie | Citrus and kiwi salad |
| five | Cottage cheese and egg cakes. | 2 hard-boiled eggs | Boiled chicken fillet, green peas | Beans stewed in tomato juice | Baked fish |
| 6 | Menu like the first day | ||||
| 7 | 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 for its benefits:
- weight loss occurs due to the burning of adipose tissue, while the 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 it is possible to lose weight up to 10 kg.
Sample menu for the day of the protein diet:
| Breakfast | Food | Dinner | Afternoon snack | Dinner |
|---|---|---|---|---|
| Omelette with 2 eggs and 1 protein and 100 ml of skimmed milk | Kefir jelly with sweetener and vanilla | Steamed chicken cutlets | Cottage cheese 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.
Monkey diets
Compliance with single meals is considered an effective way to lose weight in the shortest time possible.
| Diet option | Basic rules, diet |
|---|---|
| Buckwheat | The buckwheat diet lasts 3 to 10 days and helps you lose up to 1 kg daily. Buckwheat should be cooked in a special way: pour the cereal overnight with water at room temperature in a ratio of 1 to 2 and leave it overnight. Consume in the morning without spices or oils. You can eat up to 1 kg of such porridge per day, in addition to that, 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, beets to the diet. |
| Kefir | The kefir diet cannot be followed for more than 3 days without damaging 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 advisable to follow a cucumber diet in the middle 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 allowed for consumption:
|
| Fruit | The Express Fruit Diet is considered the tastiest and most effective.-During 3 days of compliance, 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.-Any moment |
It is recommended to adhere to mono-diets for 3 to 7 days, no more. The product range is very limited and a longer adherence will lead to a deficiency of essential micronutrients and to disturbances of metabolic processes, which will affect the appearance.
The downside 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.Pure water can be drunk indefinitely, in addition, 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 milk with a minimum fat content.
Sample diet menu to drink of the day:
| Breakfast | Food | Dinner | Afternoon snack | Dinner |
|---|---|---|---|---|
| Berry, banana and chia seed smoothie | Tomato juice | Liquid soup of pumpkin, onion and carrot vegetable puree | 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 systems of the body. Mealy, sweet, fatty, salty and fried foods are excluded, protein foods are limited. At the heart of the detox diet-vegetables, fruits, cereals. It is recommended that all people observe it at least 1-2 times a year for preventive purposes.
The cleansing 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 plenty of water, and vegetables and fruits should be selected according to the season.
A sample menu for a weekly detox diet looks like this:
| Day | Breakfast | Food | Dinner | Afternoon snack | Dinner |
|---|---|---|---|---|---|
| one | Watermelon smoothie with mint | Ginger drink | Berry smoothie | Herbs tea | Ginger drink |
| 2 | Fresh orange, peaches | Cantaloupe | Apple and pear salad with sunflower seeds | Citrus | Baked apples or fresh puree |
| 3 | Fruit salad | Kiwi | Aubergine, pepper, onion, carrot stew | Coleslaw with herbs | Cucumber, tomato, bell pepper, baked zucchini and carrot salad |
| 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 boiled turkey, steamed broccoli | Cucumber salad | 1 steamed chicken cutlet, coleslaw, cucumber, bell pepper |
| 6 | Oatmeal with banana | Baked apple | 100 g of prepared buckwheat porridge, 100 g of boiled beef, salad of any vegetables | Grated carrots with sesame oil | Turkey, zucchini, onion, carrot and pea stew |
| 7 | "Lazy oatmeal" with yogurt and red berries | Any fruit | 100g prepared buckwheat porridge, steamed chicken cutlet, coleslaw and vegetables | Kefir with fiber | Baked turkey in herbal yogurt |
Of all the express diets it is necessary to go out correctly: expand the diet first with fruits, vegetables and cereals, then with the rest of the products.It is recommended to introduce 1 item every 2-3 days and monitor the daily calorie intake. This will help to consolidate the results obtained in the weight loss process and to form new eating habits.