Do you 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 ahead of you and want to look chic with a nice dress? In this case, emergency measures are suitable that will allow you to quickly lose a few extra pounds.
Ultra-fast express diets for weight loss, as well as procedures aimed at improving 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 day of body drain on the juices. This allows the excess fluid accumulated in the body to be eliminated 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 shot. During the day, prepare freshly squeezed vegetables, fruit juices and smoothies with added bran.
Express weight loss in 3 days
Your body needs to be sufficiently hydrated. The body needs at least 6-8 glasses of water per day. You also need 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 your diet.
Whey diet: a quick way to lose weight
Remember to drink water (preferably warm) to get rid of harmful waste quickly. The whey diet is often used by Hollywood celebrities who need to immediately "fit" into a smaller size suit. Serum was once a popular product in the cosmetic and pharmaceutical industries, applied to the skin to regenerate it.
The fast whey diet involves consuming 5 glasses of whey throughout the day, which equals 900-1000 kilocalories. Its mission is to speed up metabolism and burn fat, reduce appetite, eliminate the desire for snacks constantly.
This method also provides a perfect look, thanks to a high dose of the amino acid tryptophan, which increases the 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-based diet may also be an option, where whey can be replaced with kefir.
One day diet for flat stomach
During the day it is recommended 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 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 teas and juices: orange, tomato, apple and others.
Rapid weight loss: up to 5 kg per week
First, this method removes excess water from the body and promotes the fat burning process. The principle of feeding this week is to daily change 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 is receiving 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.
Weight Loss Principles:
- every morning before breakfast and in the evening after dinner, you should drink a glass of nettle tea;
- every day you need to drink at least 3 liters of still 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 how many hours your day is;
- plan the menu in advance: do the shopping and cook the day after in the evening in order to always have meals ready;
- take cooked food with you to work;
- Eat no later than 2 hours before bedtime.
Examples of menus
Monday
- Breakfast. Ham and pepper omelette: 5 egg whites, 2 slices of lean ham, 1 tablespoon of oat bran, 1/2 chilli pepper.
- The lunch. 120 g of low-fat cottage cheese, a teaspoon of cinnamon, 1/2 apple, 2 tablespoons of unsweetened yogurt.
- Dinner. Boiled 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-carbohydrate vegetables (broccoli, Brussels sprouts, cauliflower). Boil or steam the fish with the vegetables.
Tuesday
- Breakfast. Omelette with plums: 4 pcs. prunes, 1 egg, 4 egg whites, a tablespoon of oat bran.
- The lunch. Broccoli salad: 300g broccoli, 50g feta, 75g boiled chicken breast, 100g red pepper, black pepper.
- Dinner. Chicken breast with vegetables: 120g boiled chicken or turkey, 2 medium cucumbers, 2 tablespoons of yogurt, 2 slices of rye bread.
- Dinner. Cottage cheese with greens, green onions, radishes.
Wednesday
- Breakfast. Protein omelette with tomatoes: 4 egg whites, onions, tomatoes, 1 slice of bread.
- The lunch. Macaroni and cheese - 40 g of whole durum wheat pasta, a tablespoon of yogurt, 100-130 g of lean ricotta.
- Dinner. Chicken with broccoli: 150 g of broccoli, 100 g of minced chicken fillet, 2 egg whites, oregano, basil, tablespoon of brown rice. Prepare like a saucepan.
- 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
- Breakfast. Sandwich with egg and pasta from 80 g of ricotta, 50 g of yogurt, green onions.
- The lunch. Chicken salad: 100 g of grilled chicken, 40 g of pasta, tomatoes, cucumbers, onions, dill, 1/4 of lettuce, a tablespoon of olive oil, lemon juice, oregano.
- Dinner. Baked or boiled chicken breast with spinach.
- Dinner. 150 g 0% fat ricotta, some walnuts.
Friday
Like Wednesday.
Saturday
Like Thursday.
Sunday
- Breakfast. Like Monday.
- The lunch. Like Monday.
- Dinner. Chicken skewers: 150 g of chicken fillet, 50 g of zucchini, 50 g of chilli, 100 g of eggplant. Bake on skewers.
- Dinner. Cottage cheese, green onions, half a cucumber, half a pepper.
Principles of effective weight loss expressed in a month
If you want to lose up to 5 kg in one 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 a negative energy balance is required to lose weight.
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 time can be harmful 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 to four hours. When you eat regularly and often, your body won't have to worry about starving and won't store fat.
- Don't snack between main meals. Even an innocent snack like an apple can damage your body and its metabolism.
- Always be ready. If you're planning on spending the day away from home, make a healthy take-out sandwich with wholemeal bread, lean ham, and lettuce.
- Give up on the "don't eat after 6pm" principle. If you go to bed around 11pm and don't eat anything by 6pm, then you are starving. Eat regularly, even if the last meal will fall at 10 pm, the important thing is that they remain at least 2 hours before bedtime.
- Make sure you get exercise. Only a combination of proper nutrition and physical activity can give 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.