Want to quickly regain your previous weight after the holidays and wear your favorite jeans that you bought a few years ago? Or do you have an important event coming up and want to look chic in a beautiful dress? In this case, emergency measures are suitable, which will allow you to quickly lose a few extra pounds.
Super-fast express diets for weight loss will help you, as well as procedures aimed at improving appearance.
One day juice diet
Glycogen, which accumulates in large quantities in the muscles and liver, binds water as a result of excess sugar in the diet, which affects excess weight and well-being. Before the carbohydrates turn into fat that accumulates in your body, it is worth using a one-day body unloading on juices. This allows you to get rid of the excess fluid accumulated in the body and leads to an immediate loss of about three extra pounds.
This relief can be used after overeating, especially with sweets, when there is a problem with constipation or when an energy injection is needed. During the day, make yourself freshly squeezed vegetable, fruit juices and smoothies with the addition of bran.
Express weight loss in 3 days
Your body should be hydrated enough. The body needs at least 6-8 glasses of water a day. It is also necessary to buy starch-free vegetables and organic fruits. During rapid weight loss at home, completely exclude cakes, pastries, pasta, potatoes, raisins or other carbohydrate-rich foods from your diet.
Whey diet - fast weight loss method
Remember to drink water (preferably warm) to quickly get rid of harmful waste. The whey diet is often used by Hollywood celebrities who need to immediately "fit" into a smaller dress size. Serum was once a popular product in the cosmetic and pharmaceutical industry, applied to the skin to rejuvenate it.
The fast whey diet involves drinking 5 glasses of whey throughout the day, which corresponds to 900-1000 kilocalories. Her mission is to speed up metabolism and fat burning, reduce appetite, prevent the urge to constantly snack.
This method also ensures a perfect look and feel thanks to a high dose of the amino acid tryptophan, which increases pleasure hormones. If you don't have whey available, you can substitute it with low-fat yogurt. A glass of whey is equivalent to 125 g of yogurt. There can also be a kefir diet where whey can be replaced with kefir.
One day diet for a flat stomach
During the day, you should drink mineral water with the addition of finely chopped parsley (it will act as a diuretic), fruit juices and herbal teas. The purpose of the diet is to remove toxins from the body, it will allow you to lose approximately 1 kg immediately. The menu includes apples, low-calorie vegetables, green tea, herbal infusions and juices: orange, tomato, apple and others.
Express weight loss: up to 5 kg per week
First of all, this method removes excess water from the body and promotes the fat burning process. The principle of this week's diet is to alternate the amount of carbohydrates and fats in the diet with the same amount of protein every day. As a result, during the week, the body will not have time to realize that it receives a small amount of energy, and it continues to consume a lot of it.
This method should be a prelude to further weight loss, such as a 1200 kcal diet.
Principles of weight loss:
- drink a glass of nettle tea every morning before breakfast and in the evening after dinner;
- drink at least 3 liters of still water every day;
- give up juices, alcohol and coffee;
- do not eat anything between meals;
- every time you feel hungry, drink a glass of water;
- try to eat regularly, every 3 or 4 hours depending on the number of hours in your day;
- plan the menu in advance: buy and cook the next day in the evening so that you always have food ready;
- take cooked food with you to work;
- Eat no later than 2 hours before going to bed.
Examples of menus
Monday
- For breakfast. Omelet with ham and pepper: 5 egg whites, 2 slices of lean ham, 1 tablespoon oat bran, 1/2 red pepper.
- For lunch. 120 g of low-fat cottage cheese, a teaspoon of cinnamon, 1/2 apple, 2 tablespoons of sugar-free yogurt.
- Dinner. Boiled chicken breast with greens and tomato salad: 120 g of chicken or turkey, 2 tomatoes, a tablespoon of low-fat yogurt.
- Dinner. Fish with vegetables: 150 g of cod or tilapia, 300 g of low-carb vegetables (broccoli, Brussels sprouts, cauliflower). Boil or steam fish with vegetables.
tuesday
- For breakfast. Omelet with plums: 4 pcs. prunes, 1 egg, 4 egg whites, a tablespoon of oat bran.
- For lunch. Broccoli salad: 300 g of broccoli, 50 g of feta cheese, 75 g of boiled chicken breast, 100 g of red pepper, black pepper.
- Dinner. Chicken breast with vegetables: 120 g of boiled chicken or turkey meat, 2 medium cucumbers, 2 tablespoons of yogurt, 2 slices of wholemeal bread.
- Dinner. Cottage cheese with vegetables, green onions, radishes.
Wednesday
- For breakfast. Protein omelette with tomatoes: 4 egg whites, onions, tomatoes, 1 slice of bread.
- For lunch. Macaroni and cheese - 40 g of hard whole grain pasta, a tablespoon of yogurt, 100-130 g of low-fat cottage cheese.
- Dinner. Broccoli chicken: 150g broccoli, 100g ground chicken fillets, 2 egg whites, oregano, basil, a spoonful of brown rice. Cook like a casserole.
- Dinner. Baked hake with zucchini: 150 g of hake fillet, 200 g of zucchini, finely chopped thyme, lemon juice, a few lettuce leaves, 2 tablespoons of boiled buckwheat.
Thursday
- For breakfast. Sandwich with egg and pasta from 80 g cottage cheese, 50 g yogurt, green onions.
- For lunch. Chicken salad: 100 g of grilled chicken, 40 g of pasta, tomatoes, cucumbers, onions, dill, 1/4 lettuce leaves, a tablespoon of olive oil, lemon juice, oregano.
- Dinner. Baked or boiled chicken breast with spinach.
- Dinner. 150 g cottage cheese 0% fat, a few walnuts.
on Friday
Like Wednesday.
on Saturday
Like Thursday.
sunday
- For breakfast. Like Monday.
- For lunch. Like Monday.
- Dinner. Chicken skewers: 150 g chicken fillet, 50 g zucchini, 50 g red pepper, 100 g eggplant. Bake in the oven on skewers.
- Dinner. Cottage cheese, green onions, half a cucumber, half a pepper.
Principles of effective weight loss in a month
If you want to lose up to 5 kg in a month without the yo-yo effect, you need a properly balanced diet. Most diets are based on reducing calorie consumption. This makes sense because it needs a negative energy balance to lose weight.
Unfortunately, such a diet (for example, up to 1000 kcal per day) is not ideal. You will often starve while using it, and prolonged malnutrition can be detrimental to your health.
Basic principles for effective weight loss at home
- Eat often and regularly - five or six meals, the interval between them should be three or four hours. By eating regularly and often, your body won't have to worry about hunger and won't store fat.
- No snacks between main meals. Even an innocent snack like an apple can harm your body and its metabolism.
- Always be prepared. If you plan to spend the day away from home, make a healthy sandwich of whole wheat bread, lean ham and salad.
- Give up the principle of "not eating after 18". If you go to bed at 11 pm and don't eat anything since 18, then you starve your body. Eat regularly, even if the last meal is at 10: 00 p. m. , the main thing is to leave at least 2 hours before going to bed.
- Be sure to exercise. Only the right combination of nutrition and physical activity can give stable results.
In order to start losing weight, you must first want to do it. Otherwise, it is unlikely that you will be helped by the best nutritionist who will choose the right nutritional option for you.