If you need to get in shape as soon as possible, it is very important not to try to harm your health by trying to lose weight. To do this, it is recommended to give preference to a frugal diet and give up fasting - this way it is easier not to interrupt and disrupt metabolic processes. On average, you can lose 3 kg per week, but the exact number depends on the initial data of the person. If you do not follow a proper balanced diet after completing your diet, the weight will return quickly.
General recommendations
You can lose a few pounds a week at home without special diets and without harm to 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, so that swelling from the legs and face will disappear. The result on the scales will be approximately minus 1, 5-3 kg |
| Have dinner with protein foods | It takes a lot of energy to digest protein foods. Complete rejection of carbohydrates in the afternoon will lead to the fact that the body will begin to deplete the reserves of existing adipose tissue, which will help to lose about 100-200 g per day. |
| Introduce cardio workouts | Intense long-term cardio exercises 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 dietary guidelines. |
| Eat cleaning products | One of the prerequisites for weight loss is bowel cleansing. This will help not only in weight loss, but also in the healing of all body systems.Cleansing foods include those that have laxative properties and are rich in fiber or healthy fatty acids:
Rapid natural cleansing of the body and getting rid of excess weight will help the daily use of dry fiber or bran grains in food and drink. They can also be used as flour. The recommended daily dose for beginners is 30 g with a gradual increase to 100 g |
| Consuming drinks to speed up metabolism | Simple drinks that are easy to prepare at home speed up metabolic processes:
|
| Organize a day of fasting | It is recommended that one-day unloading diets be adhered to at most once a week, optimally - once a month. You can lose up to 2 kg during this day. Menu unloading options:
In the latter case, we are talking about fasting that is allowed only to absolutely healthy people. |
These tips will help you lose up to 3 kg for someone who adheres to a proper 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 flour, sweet and fried foods.
Review of effective diets
Choosing a diet will allow you to lose weight urgently and not harm your health. A prerequisite for adherence to any of them is the absence of contraindications. Children and adolescents should refrain from such a diet and give preference to a proper balanced diet.
"Dear"
This is a seven-day diet.The basic principle is that you must eat food of the same type or food of a certain consistency every day:
- Liquid diet-soups, teas, juices, fruit drinks, fermented milk drinks are allowed.
- Vegetables-predominantly raw or lightly cooked. Everything is allowed except potatoes.
- Menu for the first day.
- All fruits and berries. Bananas, dates, mangoes, grapes should be eaten only in the morning.
- Proteins-of plant and animal origin.
- Menu for the first day.
- Any diet with proper nutrition.
The advantages of the "favorite" diet is that it is easily tolerated, helps cleanse the body, includes a large amount of vitamins and minerals and is compatible with sports. In a week of observation it is possible to get rid of 3-4 kg. To enhance the effect, it is recommended to use the above general tips.
A similar diet is contraindicated for people with acute or chronic diseases of any organs.
Example of a menu for all days "favorite" child:
| Dan | Breakfast | Lunch | Dinner | Afternoon snack | Dinner |
|---|---|---|---|---|---|
| one | Berry smoothie | Fresh carrots and apples | Creamy broccoli and cauliflower soup | Cucumber, parsley and lemon juice smoothie | Kefir with fiber |
| 2 | Tomato and primrose salad | Finely grated carrot | Eggplant stew, carrots, onions, cabbage, tomatoes, peppers with green peas | Cabbage, cucumber and greens salad | Zucchini roasted with peppers and onions |
| 3 | Menu as on the first day | ||||
| 4 | Banana puree | Any fruit salad | Apples baked with raisins and walnuts | Berry smoothie | Citrus and kiwi salad |
| five | Cheesecakes of cottage cheese and eggs | 2 hard boiled eggs | Cooked chicken fillet, green peas | Beans mashed in tomato juice | Baked fish |
| 6 | Menu as on 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 |
Proteins
Protein diet is popular because of its benefits:
- weight loss occurs due to fat burning, 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 it is possible to lose up to 10 kg.
Example of a menu for a protein diet day:
| Breakfast | Lunch | Dinner | Afternoon snack | Dinner |
|---|---|---|---|---|
| Omelet with 2 eggs and 1 protein and 100 ml of skim milk | Kefir chief with sweetener and vanilla | Steamed chicken cutlets | Cottage cheese with fiber and flax seeds | Baked salmon fillet with lemon slices |
When adhering to a protein-rich diet, it is important to drink enough water-this will facilitate the digestive process and prevent constipation.
Mono child
Compliance with mono meals is considered an effective way to lose weight in the shortest possible time.
| Diet option | Basic rules, diet |
|---|---|
| Buckwheat | The buckwheat diet lasts 3 to 10 days and helps in losing up to 1 kg per day. Buckwheat must be cooked in a special way: pour the cereal overnight with room temperature water in a ratio of 1 to 2 and leave overnight. Consume in the morning without spices or oil. You can eat up to 1 kg of such porridge a day, in addition, greens, low-fat kefir or yogurt, green tea and an unlimited amount of clean water are allowed. If you follow the diet for more than 3 days, you can add green apples, citrus fruits, cabbage, carrots, beets |
| Kefir | Kefir diet can be followed for a maximum of 3 days without harm to the health of the digestive system. During this time, it is realistic to lose up to 3 kg. The drink should be chosen with a minimum fat content and good quality. You can diversify the menu in the following ways:
|
| Cucumber | It is advisable to follow a diet with cucumbers at the peak of the vegetable season. It is very strict and low in calories, but 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:
|
| Fruits | The express fruit diet is considered to be the tastiest and most effective-for 3 days of compliance you can lose up to 3 kg. You can eat any fruit, the most important thing is-choose them according to the season. Sweet and high calorie recommended consumption in the morning, berries, citrus fruits, kiwi-Anytime |
It is recommended to adhere to a mono diet for 3 to 7 days, no more. The range of products is very limited, and prolonged adherence will lead to a lack of essential micronutrients and to disruption of metabolic processes, which will affect the appearance.
Lack of this technique-unstable result. At least half of the weight lost returns as soon as a person switches to a normal diet.
Drinking
The drinking diet is strict, it is allowed to adhere to no longer than 3 days, because the lack of solid food leads to numerous metabolic disorders.Plain water can be drunk indefinitely, in addition, the following drinks and meals are allowed:
- freshly squeezed juices diluted in half with water;
- ginger drink with honey and lemon;
- vegetable and chicken soups;
- green or herbal unsweetened tea;
- kefir or yogurt, protein drinks based on them;
- liquid vegetable soups-tomato, pumpkin, cabbage;
- cocoa with milk with a minimum fat content.
Sample daily drink menu:
| Breakfast | Lunch | Dinner | Afternoon snack | Dinner |
|---|---|---|---|---|
| Smoothie of berries, bananas and chia seeds | Tomato juice | Liquid soup of pumpkin, onion and carrot vegetables | 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, protein foods are limited. At the heart of a detox diet-vegetables, fruits, grains. It is recommended that all people observe them at least 1-2 times a year for preventive purposes.
The cleansing diet has virtually no contraindications-contains foods rich in vitamins and minerals. The diet is characterized by a 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 fruits should be chosen according to the season.
The sample menu for the weekly detox diet looks like this:
| Dan | Breakfast | Lunch | Dinner | Afternoon snack | Dinner |
|---|---|---|---|---|---|
| one | Watermelon smoothie with mint | Ginger drink | Berry smoothie | Herbal tea | Ginger drink |
| 2 | Fresh oranges, peaches | Melon | Apple and pear salad with sunflower seeds | Citrus | Baked apples or fresh puree |
| 3 | Fruit salad | Kiwi | Eggplant stew, peppers, onions, carrots | Cabbage salad with herbs | Salad of cucumbers, tomatoes, peppers, roasted zucchini and carrots |
| 4 | Rice porridge with apples | Any citrus | Rice with vegetables | Watermelon | Vinaigrette without potatoes with green peas |
| five | Rice porridge with raisins | Any fruit | 100 g of cooked turkey, steamed broccoli | Cucumber salad | 1 steamed chicken cutlet, cabbage salad, cucumber, paprika |
| 6 | Oatmeal with banana | Baked apple | 100 g of ready-made buckwheat porridge, 100 g of boiled beef, salad of any vegetable | Grated carrot with sesame oil | Turkey, zucchini, onion, carrot and green pea stew |
| 7 | "Lazy oatmeal" with yogurt and berries | Any fruit | 100 g of ready-made buckwheat porridge, steamed chicken cutlet, cabbage and greens salad | Kefir with fiber | Turkey baked in yogurt with herbs |
Of all the express diets, you need to get out properly - expand your diet first with fruits, vegetables and grains, and then with other products.It is recommended to introduce 1 item every 2-3 days and control the daily calorie intake. This will help consolidate the results obtained in the weight loss process and create new eating habits.