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How to lose weight in a week without harming health?

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If you need to get back into shape as early as possible, it is very important that you do not harm your health while trying to lose weight. To do this, it is recommended to give preference to thrifty diets and abandon fasting - in this way it is easier not to come off and disrupt metabolic processes. On average, you can lose 3 kg in a week, but the exact figure depends on the person's initial data. If after the end of the diet you do not follow the correct balanced diet, the weight will return quickly.

General recommendations

You can lose several kilograms weight in a week at home without a special diet and without harming health, following the advice of experts:

RecommendationExplanation Give up salt The calorie content of salt is zero, but this mineral has the property of retaining fluids in the body. A salt-free diet will allow you to get rid of excess water, get rid of puffiness, so the swelling in the legs and face will disappear. The result on the scale will be approximately minus 1. 5-3 kg Dinner with protein foods It takes a lot of energy to digest protein foods. Complete refusal of carbohydrates in the afternoon will lead to the fact that the body will begin to consume the existing reserves of fatty tissue, which will help to lose about 100-200 g per day more Introduce cardio loads Long-term intense cardio workouts will help quickly remove fluids from the body and speed up metabolic processes. It will help you lose 1 to 2 kg if you follow the nutritional recommendations. Eat cleansers

One of the prerequisites for weight loss is cleansing the intestines. It will not only help with weight loss, but also heal all systems in the body.Cleansing foods include those that have laxative properties and are high in fiber or healthy fatty acids:

  • green vegetables and herbs: cucumbers, cabbage, zucchini, parsley, dill, green onions;
  • beets, carrots;
  • sour fruits: apples, citrus fruits, berries;
  • nuts, flax seeds, sunflower seeds - in limited quantities;
  • cold-pressed vegetable oils: olive, flax, sesame - it is recommended to drink them on an empty stomach;
  • dried fruits: prunes, dried apricots.

Quickly cleansing the body naturally and getting rid of extra pounds will help the daily use of dry fiber or bran grains in food and drink. They can also be used as flour. The recommended daily dose for beginners is 30g with a gradual increase up to 100g

Drink drinks to speed up your metabolism

Simple drinks that are easy to prepare at home help speed up metabolic processes:

  • unsweetened green tea;
  • cinnamon kefir;
  • Sassi water;
  • green smoothie with parsley, cucumber and lemon juice;
  • ginger lemon drink
Organize a fasting day

It is recommended not to follow the one-day unloading regimes more than once a week, optimally - once a month. During this day, you can lose up to 2 kg.

Unload menu options:

  • up to 2 kg of apples;
  • 1 kg of "Brush" salad;
  • 1, 5 liters of low-fat kefir;
  • 1 kg of kefir;
  • ordinary drinking water - unlimited.

In the latter case, we are talking about fasting, which is allowed only to perfectly healthy people.

These tips will help you lose up to 3 kg for a person who follows a correct diet, as well as for a person whose diet is not healthy and balanced. In the second case, for a greater effect, it is recommended to exclude flour, sweet and fried foods.

Review of effective diets

A selection of diets will allow you to lose weight urgently and not harm your health. The absence of contraindications is a prerequisite for compliance with any of them.Children and adolescents should refrain from such diets and favor a balanced diet.

"Dear"

This is a 7 day diet.The basic principle is that every day you should eat foods of the same type or dishes of a certain consistency:

  1. Liquid diet-soups, teas, fruit juices, fruit drinks, fermented milk drinks are allowed.
  2. Vegetables-mostly raw or lightly cooked. Everything is allowed except the potatoes.
  3. 1st day menu.
  4. All fruits and berries. Bananas, dates, mangoes, grapes should only be eaten in the morning.
  5. Protein-both of plant and animal origin.
  6. 1st day menu.
  7. Any proper nutrition regimen.

The advantages of the "Favorite" diet are that it is easily tolerated, helps cleanse the body, contains a large amount of vitamins and minerals and is compatible with sport. For a week of observation, it is possible to get rid of 3-4 kg. To enhance the effect, it is recommended to use the general tips listed above.

A similar diet is contraindicated for people with acute or chronic diseases of any organ.

An example of a menu for every day of the "Coup de cœur" diet:

DayBreakfastLunchHaving dinnerAfternoon teaHaving dinner a Berry smoothie Fresh carrot and apple Creamy Broccoli and Cauliflower Soup Cucumber, parsley and lemon juice smoothie Kefir with fiber 2 Tomato and parsley salad Finely grated carrots Eggplant stew, carrots, onions, cabbage, tomato, pepper with peas Coleslaw, cucumber and greenery salad Baked zucchini with bell pepper and onion 3 Menu like the first day 4 banana puree Any fruit salad Baked apples with raisins and nuts Berry smoothie Citrus and kiwi salad five Cheesecakes made from cottage cheese and eggs 2 hard-boiled eggs Boiled chicken fillet, peas Beans cooked in tomato juice Cooked fish 6 Menu like the first day 7 Yogurt granola Citrus salad Vegetable soup without potatoes with chicken meatballs 2 hard-boiled eggs, cucumber Seafood cooked with onions and carrots

Protein

The protein diet is appreciated for its benefits:

  • weight loss occurs due to the burning of fatty tissue, while muscle remains;
  • the diet makes it possible not to be hungry;
  • a large number of dishes can be prepared from authorized products.

In the strict version, it is allowed to follow this diet for up to a month, while it is possible to lose weight up to 10 kg.

Sample menu for the day of the protein diet:

BreakfastLunchHaving dinnerAfternoon teaHaving dinner Omelet with 2 eggs and 1 protein and 100 ml of skimmed milk Kefir jelly with sweetener and vanilla Steamed Chicken Cutlets Cottage cheese with fiber and flax seeds Baked salmon fillet with lemon wedges

When following a high protein diet, it is important to drink enough water-this will ease the digestive process and help prevent constipation.

Mono diets

Compliance with mono-meals is considered an effective way to lose weight in the shortest possible time.

Diet optionBasic rules, diet Buckwheat The buckwheat diet lasts from 3 to 10 days and allows you to lose up to 1 kg per day. Buckwheat should be cooked in a special way: pour the cereal overnight with water at room temperature in a ratio of 1 to 2 and leave to stand overnight. To be consumed in the morning without spices or oils. You can eat up to 1 kg of this porridge per day, in addition to this, green vegetables, low-fat kefir or yogurt, green tea and an unlimited amount of pure water are allowed. If you are on a diet for more than 3 days, you can add green apples, citrus fruits, cabbage, carrots, beets to the diet Kefir

The kefir diet cannot be followed for more than 3 days without harming the health of the digestive system. During this time, it is real to lose up to 3 kg. The drink should be chosen with a minimum of fat and of good quality.

You can diversify the menu in the following ways:

  • add a tablespoon of bran and sweetener to a glass of kefir-you get an alternative to store-bought yogurt with cereals;
  • add half a teaspoon of cinnamon powder for every 200 ml of kefir-it will help speed up fat burning and reduce appetite;
  • add 30 ml of lemon juice to a glass of drink-for rapid fat burning;
  • add a tablespoon of chia or flax seeds to 200 ml of kefir to enhance the cleansing effect
Cucumber

It is advisable to follow a cucumber diet during the height of the vegetable season. It is very strict and low in calories, but gives excellent results.-you can lose 1. 5 kg per day. The maximum duration of such a regime-up to 5 days.

Products authorized for consumption:

  • cucumbers-the basis of the diet;
  • White cabbage;
  • green vegetables;
  • green apples;
  • berries;
  • low fat cottage cheese-up to 300 g per day;
  • chicken eggs-maximum 6 pieces per week, no more than 2 per day
Fruit The express fruit diet is considered the tastiest and most effective-during 3 days of compliance, you can lose up to 3 kg. You can eat any fruit, the main thing is-choose them according to the season. Sweet and high in calories are recommended to be eaten in the morning, berries, citrus fruits, kiwi-Whenever

It is recommended to adhere to mono-diets of 3 to 7 days, not more. The product line is very limited, and longer adhesion will lead to a deficiency of essential micronutrients and disruption of metabolic processes, which will affect the appearance.

The disadvantage of this technique-unstable result. At least half of the weight lost returns as soon as the person goes on a regular diet.

While drinking

The diet is strict, it is allowed not to follow it for more than 3 days, since the lack of solid food leads to a number of metabolic disorders.Still water can be drunk indefinitely, in addition, the following drinks and dishes are allowed:

  • freshly squeezed fruit juice diluted in half with water;
  • ginger drink with honey and lemon;
  • vegetable and chicken broths;
  • unsweetened green or herbal tea;
  • kefir or yogurt, protein drinks made from them;
  • liquid vegetable soups-tomato, pumpkin, cabbage;
  • cocoa with milk with minimum fat content.

Example of a diet menu to drink for the day:

BreakfastLunchHaving dinnerAfternoon teaHaving dinner Berry, banana and chia seed smoothie Tomato juice Liquid vegetable puree soup with pumpkin, onion and carrot Watermelon smoothie Kefir with bran and sweetener

Detox diet

The diet is considered curative, as it not only helps to lose up to 6 kg per week, but also cleanses all the systems in the body. Flour, sweet, fatty, salty, fried foods are excluded, protein foods are limited. At the heart of the detox diet-vegetables, fruits, cereals. It is recommended to be observed by all people at least 1-2 times a year for preventive purposes.

The cleansing diet has practically no contraindications-it contains foods rich in vitamins and minerals. The diet is distinguished by the variety of products and the number of dishes that can be prepared from them.

During the detox diet, it is recommended to drink plenty of water, and vegetables and fruits should be chosen according to the season.

A sample menu for a weekly detox diet looks like this:

DayBreakfastLunchHaving dinnerAfternoon teaHaving dinner a Watermelon mint smoothie Ginger drink Berry smoothie Herbal tea Ginger drink 2 Fresh orange, peaches Melon Apple and pear salad with sunflower seeds Citrus Baked apples or fresh mash 3 Fruit salad Kiwi Eggplant, pepper, onion, carrot stew Coleslaw with herbs Baked cucumber, tomato, peppers, zucchini and carrot salad 4 Rice porridge with apples Any citrus Rice with vegetables Watermelon Potato-free vinaigrette with peas five Rice porridge with raisins Any fruit 100 g boiled turkey, steamed broccoli Cucumber salad 1 steamed chicken cutlet, coleslaw, cucumber, pepper 6 Banana oatmeal Baked apple 100 g of ready-to-use buckwheat porridge, 100 g of boiled beef, vegetable salad of your choice Grated carrots in sesame oil Turkey, zucchini, onion, carrot and green pea stew 7 "lazy oatmeal" with yogurt and berries Any fruit 100 g ready-to-use buckwheat porridge, steamed chicken cutlet, coleslaw and greenery salad Kefir with fiber Turkey with herb yogurt

Of all the express diets, you need to get out correctly - to expand the diet first with fruits, vegetables and grains, and then with the rest of the products.It is recommended to introduce 1 item every 2-3 days and control the daily calorie intake. This will help to consolidate the result obtained in the process of weight loss and to form new eating habits.