Do you want to quickly regain your previous weight after the holidays and wear your favorite jeans that you bought years ago? Or do you have an important event ahead of you and you want to look stylish in a beautiful dress? In this case, emergency measures are appropriate that will allow you to lose a few extra pounds quickly.
A very fast express diet for weight loss, as well as procedures aimed at improving appearance, will help you.
One day juice diet
Glycogen, stored in large amounts in the muscles and liver, binds water as a result of excessive sugar in the diet, which affects excess weight and well-being. Before carbohydrates turn into stored fat in your body, it is worth using a one-day body unloading on juice. This allows you to get rid of excess fluid accumulated in the body and leads to the immediate loss of about three extra pounds.
This relief can be used after overeating, especially with sweets, if you have problems with constipation or when you need a shot of energy. During the day, prepare yourself freshly squeezed vegetables, fruit juices and smoothies with added bran.
Express weight loss in 3 days
Your body must be well hydrated. The body needs at least 6-8 glasses of water a day. It is also necessary to 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 warm) to get rid of harmful waste quickly. Whey diets are often used by Hollywood celebrities who need to quickly "fit" in smaller-sized clothes. Serums were once a popular product in the cosmetic and medicinal industries, used on the skin to regenerate.
Fast whey diet involves drinking 5 glasses of whey throughout the day, which corresponds to 900-1000 kilocalories. His mission is to speed up metabolism and burn fat, reduce appetite, eliminate the desire to constantly snack.
This method also gives a perfect look and feel, thanks to a high dose of the amino acid tryptophan, which increases the pleasure hormone. 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 can also be an option, where 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 juice and herbal tea. The purpose of the diet is to remove 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 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 fat burning. The principle of this week's diet is to exchange daily the amount of carbohydrates and fats in the diet with the same amount of protein. As a result, during the week the body will not have time to realize that it receives little energy, and it continues to take a lot of energy.
This method should be a precursor 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 juice, 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 how many hours your day is;
- plan the menu in advance: shop and cook the next day in the evening so you always have food ready;
- take cooked food with you to work;
- Eat at least 2 hours before bed.
Sample menu
Monday
- Breakfast. Ham and Pepper Omelet: 5 egg whites, 2 slices of 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.
- dinner. Stewed chicken breast with herbs 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
- Breakfast. Omelet with plums: 4 pcs. prunes, 1 egg, 4 egg whites, a spoonful of oat bran.
- Lunch. Broccoli salad: 300 g broccoli, 50 g feta cheese, 75 g boiled chicken breast, 100 g red pepper, black pepper.
- dinner. Chicken breast with vegetables: 120 g boiled chicken or turkey, 2 medium cucumbers, 2 spoons of yogurt, 2 slices of rye bread.
- dinner. Cottage cheese with vegetables, green onions, radish.
Wednesday
- Breakfast. Protein omelet with tomatoes: 4 egg whites, onion, tomato, 1 slice of bread.
- Lunch. Macaroni and cheese - 40 g of durum wheat pasta, one spoon of yogurt, 100-130 g of low-fat cottage cheese.
- dinner. Broccoli chicken: 150g broccoli, 100g minced chicken, 2 egg whites, oregano, basil, spoonful of brown rice. Prepare as a casserole.
- 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. Sandwiches with eggs and pasta from 80 g of cottage cheese, 50 g of yogurt, green onions.
- Lunch. Chicken salad: 100 g grilled chicken, 40 g pasta, tomato, cucumber, onion, dill, 1/4 head of lettuce, a spoonful of olive oil, lemon juice, oregano.
- dinner. Baked or stewed chicken breast with spinach.
- dinner. 150 g of 0% fat cottage cheese, a few walnuts.
Friday
Same as Wednesday.
Saturday
Same as Thursday.
Sunday
- Breakfast. Just like Monday.
- Lunch. Just 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 onion, half cucumber, half pepper.
The principle of effective express weight loss in a month
If you want to lose up to 5 kg in a month without the yo-yo effect, then you need a proper balanced diet. Most diets are based on reducing calorie intake. This is logical, because a negative energy balance is necessary to lose weight.
Unfortunately, such a diet (for example, up to 1000 kcal per day) is not perfect. Using it, you will often be hungry, and malnutrition for a long period of time can harm your health.
The basic principles of effective weight loss at home
- Eat often and often - five or six meals, the interval between them should be three or four hours. When you eat regularly and often, your body doesn't have to worry about hunger 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 prepared. If you plan to spend the day outdoors, make a healthy sandwich to go from whole grain bread, lean ham and salad.
- Leave the "don't eat after 18" principle. If you sleep around 23 years, and haven't eaten anything since 18 years, then you put your body into starvation. Eat regularly, even if the last meal will fall at 22: 00, the main thing is that at least 2 hours remain before bedtime.
- Make sure you exercise. Only a combination of proper nutrition and physical activity can provide stable results.
To start losing weight, you first need to want to do it. Otherwise, it is unlikely that the best nutritionist will help you, who will choose the right diet option for you.