How to lose weight in a week without harming your health?

If you need to get in shape as quickly as possible, it's very important not to harm your health when trying to lose weight. For this, it is recommended to give preference to sparing diets and give up fasting - this way it is easier not to loosen up and not disturb the metabolic processes. On average, you can lose 3 kg in a week, but the exact amount depends on the person's initial data. If, after finishing the diet, you don't follow the correct balanced diet, the weight will return quickly.

General recommendations

You can lose several pounds a week at home without special diets and without harming your health, following expert advice:

Recommendation Explanation give up the salt The caloric content of salt is zero, but this mineral has the property of retaining fluid in the body. A salt-free diet will allow you to get rid of excess water, eliminate swelling, so the swelling in your legs and face goes away. 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. A total refusal of carbohydrates in the afternoon will lead to the fact that the body will start consuming reserves of existing adipose tissue, which will help to lose about 100-200 g per day in addition. Present cardiovascular loads Long-term intense cardiovascular exercise helps to quickly remove fluid from the body and speed up metabolic processes. This will help you lose 1-2 kg if you follow the nutritional guidelines. eat cleaning products

One of the prerequisites for losing weight is bowel cleansing. This will help not only to lose weight, but also to heal all of the body's systems.Cleansing foods include those that have laxative properties and are rich in fiber or healthy fatty acids:

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

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

Drinking drinks to speed up your metabolism

Simple, easy-to-prepare drinks at home help speed up metabolic processes:

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

Organize a fast day

It is recommended that one-day discharge diets be followed at most once a week, ideally - once a month. During this day, you can lose up to 2 kg.

Download menu options:

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

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

These tips will help you lose up to 3 kg for those who follow the 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, sweets and fried foods.

Review of effective diets

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

"Sweetheart"

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

liquid diet-soups, teas, juices, fruit juices and fermented milk drinks are allowed.

Vegetables-predominantly raw or delicately cooked. Everything is allowed except potatoes.

First day menu.

All fruits and berries. Bananas, dates, mangoes, grapes should only be eaten in the morning.

Protein-plant and animal origin.

First day menu.

Any proper nutrition diet.

The advantages of the "Favorite" diet are that it is easily tolerated, helps clean the body, contains a lot of vitamins and minerals, and is compatible with sports. During a week of observation, it is possible to get rid of 3-4 kg. To increase the effect, it is recommended to use the general tips listed above.

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

An example of an everyday menu for the "Favorite" diet:

Day Breakfast Lunch To have lunch Afternoon snack To have lunch 1 Berry smoothie Fresh carrot and apple Creamy Broccoli and Cauliflower Soup Cucumber, parsley and lemon juice smoothie kefir with fiber two tomato and parsley salad well grated carrots Eggplant, carrot, onion, cabbage, tomato, bell pepper stew with green peas Cabbage, cucumber and vegetable salad Zucchini baked with pepper and onion 3 Menu same as the first day 4 banana puree any fruit salad Baked apples with raisins and walnuts Berry smoothie Citrus and kiwi fruit salad five Cottage cheese cheesecakes and eggs 2 boiled eggs Cooked chicken fillet, green peas Beans cooked in tomato juice Baked fish 6 Menu same as the first day 7 granola with yogurt citrus salad Potato-free vegetable soup with chicken meatballs 2 boiled eggs, cucumber Seafood cooked with onion and carrots

Protein

The protein diet is popular for its benefits:

• weight loss occurs due to the burning of adipose tissue while the muscle remains;
• diet allows you not to feel hungry;
• a large number of dishes can be prepared from permitted products.

In the restricted version, it is allowed to adhere to this diet for up to one month, and it is possible to lose weight up to 10 kg.

Sample menu for the protein diet day:

Breakfast Lunch To have lunch Afternoon snack To have lunch Omelet with 2 eggs and 1 protein and 100 ml of skimmed milk Kefir jelly with sweetener and vanilla Steamed Chicken Chops Cottage cheese with fiber and flax seeds Baked salmon fillet with lemon slices

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

mono diets

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

Diet option ground rules, diet Buckwheat The buckwheat diet lasts from 3 to 10 days and helps you lose up to 1 kg per day. Buckwheat must be cooked in a special way: pour the cereal overnight with water at room temperature in a proportion of 1 to 2 and leave it overnight. Consume in the morning without spices or oils. You can eat up to 1 kg of this porridge a day, in addition greens, kefir or low-fat yogurt, green tea and an unlimited amount of plain water are allowed. If you follow 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 that time, it is real to lose up to 3 kg. The drink must be chosen with a minimum fat content 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 cereal yogurt;
• add half a teaspoon of powdered cinnamon for every 200ml of kefir-will help speed up fat burning and reduce appetite;
• add 30ml of lemon juice to a drinking glass-for quick fat burning;
• add a tablespoon of chia or flax seeds to 200ml of kefir to increase the cleansing effect.

Cucumber

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

Products allowed for consumption:

• cucumbers-the basis of the diet;
• White cabbage;
• greens;
• 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 Express Fruit Diet is considered the tastiest and most effective-for 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. Sweets and calories are recommended to consume in the morning, berries, citrus fruits, kiwi fruit-Any time

It is recommended to adhere to mono-diets for 3 to 7 days, no more. The product range is very limited and longer adhesion will lead to a deficiency of essential micronutrients and interruptions in metabolic processes, which will affect appearance.

The downside of this technique-unstable result. At least half of the lost weight returns once a person switches to a normal diet.

drinking

The diet is strict, and can be followed for a maximum of 3 days, as the lack of solid foods leads to a series of metabolic disorders.Pure water can be consumed indefinitely, in addition, the following drinks and dishes are allowed:

• freshly squeezed juices 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 based on them;
• liquid vegetable soups-tomato, pumpkin, cabbage;
• cocoa with low-fat milk.

Sample diet menu to drink for the day:

Breakfast Lunch To have lunch Afternoon snack To have lunch Berry, banana and chia seed smoothie Tomato juice Pumpkin, onion and carrot vegetable puree liquid soup watermelon smoothie Kefir with bran and sweetener

Detox Diet

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

The cleansing diet has practically no contraindications-contains foods rich in vitamins and minerals. The food is distinguished by the variety of products and the amount 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 selected according to the season.

An example menu for a weekly detox diet looks like this:

Day Breakfast Lunch To have lunch Afternoon snack To have lunch 1 Watermelon smoothie with mint ginger drink Berry smoothie Herbs tea ginger drink two fresh orange, peaches Melon Apple and pear salad with sunflower seeds citrus Baked apples or fresh puree 3 Fruit salad Kiwi Eggplant, pepper, onion, carrot stew Coleslaw with herbs Cucumber, tomato, pepper salad, roasted zucchini and carrot 4 rice porridge with apples any citrus rice with vegetables watermelon Potato-free vinegar with green peas five Rice porridge with raisins any fruit 100 g of cooked turkey, steamed broccoli Cucumber salad 1 steamed chicken cutlet, coleslaw, cucumber, pepper 6 oat with banana Roast apple 100 g of ready-made buckwheat porridge, 100 g of cooked meat, salad of any vegetables Grated carrots with sesame oil Turkey, zucchini, onion, carrot and pea stew 7 "Lazy oatmeal" with yogurt and berries any fruit 100 g of ready-made buckwheat porridge, steamed chicken cutlet, coleslaw and vegetables kefir with fiber Turkey roasted in yogurt with herbs

Of all express diets you need to get off correctly - expand the diet first with fruits, vegetables and cereals, 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 weight loss process and form new eating habits.