Do you want to quickly regain your previous pounds 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 appropriate, which will allow you to quickly lose a few extra pounds.
You will be helped by ultra-fast express diets for weight loss, as well as procedures aimed at improving the appearance.
One day juice diet
Glycogen, stored in large quantities in the muscles and liver, binds water as a result of excess sugar in the diet, which affects overweight and well-being. Before the carbohydrates turn into fat that is deposited in your body, it is worth using a one-day body unloading with juices. This allows you to get rid of accumulated excess fluid in the body and leads to an immediate loss of about three extra kilograms.
This relief can be applied after overeating, especially with sweets, if you have problems with constipation or when you need an energy injection. During the day, prepare freshly squeezed vegetable and fruit juices and smoothies with the addition of bran.
Express weight loss in 3 days
Your body should be sufficiently 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 exclude sweets, baked goods, pasta, potatoes, raisins or other foods rich in carbohydrates from the diet.
Whey diet - an express method of losing weight
Do not forget to drink water (preferably warm) to quickly get rid of harmful waste. The serum diet is often used by Hollywood celebrities who need to immediately "fit" into a dress that is a size smaller. Serum was once a popular product in the cosmetic and pharmaceutical industries, applied to the skin to regenerate it.
The whey fast diet involves drinking 5 glasses of whey throughout the day, which corresponds to 900-1000 kilocalories. Its mission is to speed up metabolism and fat burning, reduce appetite, eliminate the desire for constant snacking.
This method also provides a perfect look and feel, thanks to the 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. One cup of whey is equivalent to 125 g of yogurt. A kefir diet can be an option, where the whey is 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 about 1 kg at a time. The menu includes apples, low-calorie vegetables, green tea, herbal decoctions and juices: orange, tomato, apple, etc.
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 nutrition during this week 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 should drink a cup of nettle tea;
- every day you should drink at least 3 liters of still water;
- 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 how long your day is;
- plan the menu in advance: shop and cook the next day in the evening so that you always have meals ready;
- take cooked food with you to work;
- Eat no later than 2 hours before going to bed.
Sample menus
Monday
- breakfast. Ham and pepper omelet: 5 egg whites, 2 slices of lean ham, 1 tablespoon of oat bran, 1/2 red pepper.
- Lunch. 120 g of low-fat cottage cheese, a teaspoon of cinnamon, 1/2 an apple, 2 tablespoons of yogurt without sugar.
- Dinner. Boiled chicken breast with herbs and tomato salad: 120 g of chicken or turkey meat, 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 tablespoon 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 of boiled chicken or turkey meat, 2 medium cucumbers, 2 tablespoons of yogurt, 2 slices of rye bread.
- Dinner. Cottage cheese with vegetables, green onions, radishes.
Wednesday
- breakfast. Protein omelet with tomatoes: 4 egg whites, onion, tomatoes, 1 slice of bread.
- Lunch. Macaroni and cheese - 40 g of hard whole grain pasta, a tablespoon of yogurt, 100-130 g of low-fat cottage cheese.
- Dinner. Chicken with broccoli: 150 g of broccoli, 100 g of minced chicken fillet, 2 egg whites, oregano, basil, a spoonful of brown rice. It is prepared as a casserole.
- Dinner. Baked hake with zucchini: 150 g of hake fillet, 200 g of zucchini, finely chopped thyme, lemon juice, a few leaves of lettuce, 2 tablespoons of boiled buckwheat.
Thursday
- breakfast. Sandwich with egg and pasta of 80 g of cottage cheese, 50 g of yogurt, green onion.
- Lunch. Chicken salad: 100 g of grilled chicken, 40 g of pasta, tomatoes, cucumbers, onions, dill, 1/4 head of lettuce, a tablespoon of olive oil, lemon juice, oregano.
- Dinner. Baked or boiled 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. Same as Monday.
- Lunch. Same as 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 a cucumber, half a pepper.
Principles of effective express weight loss in one month
If you want to lose up to 5 kg in a month without the yo-yo effect, then you need a properly balanced diet. Most diets are based on reducing calorie intake. This is logical because losing weight requires a negative energy balance.
Unfortunately, such a diet (for example, up to 1000 kcal per day) is not perfect. Using it, you will often starve, and malnutrition for a long period can harm your health.
Basic principles for effective weight loss at home
- Eat often and regularly - five-six meals, and the interval between them should be three-four hours. When you eat regularly and often, your body will not worry about hunger and will not store fat.
- Do not snack between main meals. Even an innocent snack like an apple can harm the body and its metabolism.
- Always be ready. If you plan to spend the day away from home, make yourself a healthy sandwich of whole wheat bread, lean ham and lettuce.
- Give up the "don't eat after 18" principle. If you go to bed around 11pm and don't eat anything until 6pm, then you are starving your body. Eat regularly, even if the last meal will fall at 10: 00 p. m. , the most important thing is that there are at least 2 hours before bedtime.
- Be sure to exercise. Only the combination of proper nutrition and physical activity can give stable results.
To start losing weight, you must first want to. Otherwise, it is unlikely that the best nutritionist will help you to choose the right diet for you.