Want to get back to your previous weight quickly after the holidays and wear your favorite pair of jeans you bought a few years ago? Or do you have an important event ahead of you and want to look chic in a beautiful dress? In this case, emergency measures are appropriate that will allow you to quickly lose a few extra pounds.
Super-fast express diets for weight loss, as well as procedures to improve appearance, will come to your aid.
One Day Juice Diet
Glycogen, stored in large quantities in the muscles and liver, binds water due to excess sugar in the diet, which affects excess weight and well-being. Before the carbohydrates turn into fat that is deposited in your body, it is worth using a one-day unloading of the body on the juices. This allows you to get rid of excess fluid accumulated in the body and leads to an immediate loss of about three extra pounds.
This relief can be applied after overeating, especially with sweets, if you have constipation problems or when you need an energy injection. During the day, prepare freshly squeezed vegetables, juices and smoothies with the addition of bran.
Express weight loss in 3 days
Your body must be sufficiently hydrated. The body needs at least 6-8 glasses of water a day. You should also buy non-starchy vegetables and organic fruits. During rapid weight loss at home, completely eliminate cakes, baked goods, pasta, potatoes, raisins, or other carbohydrate-rich foods from the diet.
Whey diet - an express method to lose weight
Remember to drink water (preferably lukewarm) to get rid of harmful waste quickly. The whey diet is often used by Hollywood celebrities who need to immediately "adapt" to a dress one size smaller. Serum was once a popular product in the cosmetic and pharmaceutical industries, applied to the skin to regenerate it.
The fast whey diet consists of drinking 5 glasses of whey throughout the day, which corresponds to 900-1000 kilocalories. Its mission is to accelerate metabolism and fat burning, reduce appetite, eliminate the desire for constant snacking.
This method also provides the perfect look and feel, thanks to a high dose of the amino acid tryptophan, which increases pleasure hormones. If you don't have access to whey, you can substitute it with low-fat yogurt. A glass of whey is equivalent to 125 g of yogurt. A kefir diet may also be an option, in which whey can be replaced with kefir.
One day diet for a flat stomach
During the day you need to 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 eliminate toxins from the body, it will allow you to lose about 1 kg at once. The menu includes apples, low-calorie vegetables, green tea, herbal teas 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 nutrition is to change the amount of carbohydrates and fats in the diet daily with the same amount of protein. As a result, during the week the body will not have time to realize that it receives a small amount of energy and continues to consume a lot of it.
This method should be a prelude to further weight loss, for example, for a 1200 kcal diet.
Principles of weight loss:
- every morning before breakfast and in the evening after dinner you need to drink a glass of nettle tea;
- every day you need to drink at least 3 liters of non-carbonated water;
- give up juices, alcohol and coffee;
- do not eat anything between meals;
- whenever you are 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: shop and cook the next evening to always have ready meals;
- take cooked food with you to work;
- Eat no later than 2 hours before bedtime.
Sample menus
Monday
- Breakfast. Ham and Pepper Omelet: 5 egg whites, 2 slices lean ham, 1 tablespoon oat bran, 1/2 red pepper.
- Lunch. 120 g of low-fat cottage cheese, a teaspoon of cinnamon, 1/2 apple, 2 tablespoons of unsweetened yogurt.
- Having dinner. Boiled chicken breast with herbs and tomato salad: 120 g chicken or turkey, 2 tomatoes, a tablespoon of low-fat yogurt.
- Having dinner. Fish with vegetables: 150 g cod or tilapia, 300 g low-carb vegetables (broccoli, Brussels sprouts, cauliflower). Boil or steam fish with vegetables.
Tuesday
- Breakfast. Plum omelet: 4 pcs. prunes, 1 egg, 4 egg whites, a tablespoon of oat bran.
- Lunch. Broccoli salad: 300g broccoli, 50g feta cheese, 75g boiled chicken breast, 100g red pepper, black pepper.
- Having dinner. Chicken breast with vegetables: 120 g of boiled chicken or turkey, 2 medium cucumbers, 2 tablespoons of yogurt, 2 slices of rye bread.
- Having dinner. Cottage cheese with vegetables, green onions, radishes.
Wednesday
- Breakfast. Protein omelette with tomato: 4 egg whites, onions, tomatoes, 1 slice of bread.
- Lunch. Macaroni and cheese - 40 g of whole wheat pasta, a tablespoon of yogurt, 100-130 g of low-fat cottage cheese.
- Having dinner. Chicken broccoli: 150g broccoli, 100g chopped chicken fillet, 2 egg whites, oregano, basil, spoonful of brown rice. Prepare like a casserole.
- Having dinner. Baked hake with zucchini: 150 g hake fillet, 200 g zucchini, finely chopped thyme, lemon juice, a few lettuce leaves, 2 tablespoons boiled buckwheat.
Thursday
- Breakfast. Sandwich with eggs and pasta of 80 g of cottage cheese, 50 g of yogurt, green onions.
- Lunch. Chicken salad: 100g grilled chicken, 40g pasta, tomatoes, cucumbers, onions, dill, 1/4 head lettuce, 1 tablespoon olive oil, lemon juice, oregano.
- Having dinner. Baked or boiled chicken breast with spinach.
- Having dinner. 150 g of 0% fat cottage cheese, a few nuts.
Friday
Same Wednesday.
Saturday
Same as Thursday.
Sunday
- Breakfast. Same Monday.
- Lunch. Same Monday.
- Having dinner. Chicken skewers: 150 g chicken fillet, 50 g zucchini, 50 g red pepper, 100 g aubergine. Bake on skewers.
- Having dinner. Cottage cheese, green onions, half a cucumber, half a pepper.
Principles of effective express weight loss in a month
If you want to lose up to 5 kg in a month without a yo-yo effect, then you need a well-balanced diet. Most diets are based on reducing caloric intake. Makes sense, because it takes a negative energy balance for it to lose weight.
Unfortunately, such a diet (for example, up to 1000 kcal per day) is not perfect. When using it, you will often starve, and malnutrition for a long time can adversely affect your health.
Basics of effective weight loss at home
- Eat often and regularly - five or six meals, the interval between them should be three or four hours. When you eat regularly and often, your body won't have to worry about starving and it won't store fat.
- Do not snack between main meals. Even an innocent snack like an apple can harm your body and its metabolism.
- Always be prepared. If you're planning on spending the day away from home, make a healthy take-out sandwich of whole-grain bread, lean ham, and lettuce.
- Give up the principle of "not eating after 18". If you go to bed around 23 and haven't eaten anything for 18, you're starving your body. Eat regularly, although the last meal will fall on 22: 00, the main thing is that there are at least 2 hours left before bedtime.
- Be sure to exercise. Only a combination of proper nutrition and physical activity can provide stable results.
To start losing weight, you must first want to do it. Otherwise, the best nutritionist is unlikely to help you, who will select the appropriate diet option for you.