How to lose 3 kg in a week: effective diets and recommendations

If you need to lose weight fast before important events, you don’t need to starve yourself. It is enough to put together a proper diet and take measures to cleanse the body. An express diet is an alternative way to shed excess pounds in a short amount of time. Many of them are not harmful to health and allow you to maintain normal performance. Accelerate weight loss by achieving a calorie deficit and exercising.

Secrets To Fast Weight Loss

Tips from nutrition experts to help you lose weight and stay normal without losing weight:

1. Replace plates with saucers. One of the main causes of satiety in most people is regular overeating. In addition to the fact that undigested food is deposited in fat reserves, it rots in the intestines, deteriorating the state of human health. Eating portions that fit in the palm of your hand is the golden rule of harmony. The effectiveness of this approach has been demonstrated by the results of many who have switched to fractional nutrition. In order for the body to have enough energy for life, meals should be taken every 3 hours.
2. He drinks a lot. Everyone knows that the right amount of ordinary drinking water improves digestion and speeds up metabolism. In addition, you should drink green tea with ginger, kefir fiber, drinks based on lemon juice or apple cider vinegar.
3. Give up the salt. This spice alone does not contain calories, but it helps to retain fluid in the body. In case of excessive salt intake, a person weighs on average 3 kg more due to excess water. Experts are confident that this mineral is sufficient in the products themselves and the maximum daily dose is 4 g.
4. There are only healthy foods: vegetables, fruits, nuts, cereals, animal and vegetable proteins, polyunsaturated fats.
5. In the morning - carbohydrates, in the evening - proteins. In the first half of the day, your metabolism works much faster, so all your carbohydrate foods are digested without a hitch. After lunch, it is possible to deposit carbohydrates in fat reserves.
6. Look for alternative foodssources of positive emotions- it helps to avoid stress.
7. Quit alcohol, tobacco, sugar and meat substitutes.
8. count calories. Even the right foods contribute to weight gain if you consume too much. You can calculate your ratio using a special formula that you can easily find in public and subtract 300-400 calories from the amount you get.
9. Move more. Walking, dancing, training help speed up your metabolism, tone your muscles and reach your calorie deficit.

The above tips will help you lose 3 kg without compromising your health for any age group: children, teenagers, middle-aged people, the elderly. It is safe for pregnant women to lose weight by following these dietary rules, but it is better to consult a doctor about physical activity.

Effective diets

Traditionally, all diets are divided into frugal and hard. The advantage of the latter is only in the faster result, which lasts for a short time. When trying to lose maximum weight in 7 days, it is important to be careful not to damage your body.

Below are some of the most gentle and effective diets you can use to lose up to 5kg and improve your health at the same time.

Protein

This is a real diet that will help you get rid of excess weight urgently. The benefits of eating protein foods as a basis for your diet:

• they saturate for a long time;
• they have a low glycemic index, which means that their digestion takes a long time and requires significant energy consumption;
• can be consumed in unlimited quantities;
• proteins are the building blocks of muscle tissue, which means that weight loss does not lead to sagging;
• the dominance of protein foods on the menu and the restriction of carbohydrates contribute to fat burning: without energy from the diet, the body begins to consume fat.

The protein diet is ideal for athletes who want to get in shape. The quality of their body improves or remains without feeling hungry.

The essence of a weekly protein-based diet is the same as in the "Attack" phase of Dr. Dukan's diet: shaking up your metabolism, removing excess water, initiating a longer weight loss. Therefore, you are more likely to lose weight after a diet ifleave it in the right diet.

The protein diet is contraindicated in patients with kidney and digestive system diseases in the form of any leakage. Allowed foods can cause constipation, so it is extremely important to drink plenty of water with this weight loss method.

Weekly protein diet menu

Day	Breakfast	Snack	Dinner	Snack	Dinner	Also
one	Porridge of any bran in non-fat milk. Cook until thickened, it is permissible to add an organic sweetener	2 hard boiled eggs	Roast beef fillet	Green tea, a few slices of natural ham	cooked hake	You can drink a drink of kefir, bran and cinnamon at night and eat any amount of low-fat cottage cheese during the day.
2	Omelette with 2 eggs and 120 ml of skim milk	Cottage cheese with fiber	Chicken breast with low-fat cheese	low fat yogurt	Grilled seafood	You can drink as much green tea with milk and natural sweetener as you want during the day.
3	2 eggs and ham scrambled eggs cooked without oil	A two-layer gel made from milk and coffee with a sweetener	Chicken soup with boiled eggs and herbs	Tea + cheesecake from eggs, cottage cheese and sweetener	Grilled salmon steak	At night - kefir drink with flax seeds
four	Bran porridge with milk	Cucumber with low-fat cheese	Slices of turkey fillet	low fat yogurt	Salad of squid and quail eggs	As a late dinner, you can drink a protein shake made from 100 ml of kefir, milk and 100 g of low-fat cottage cheese
5	Cottage cheese casserole with Nutella according to Dukan. To prepare it, boil a tablespoon of cocoa, 2 tablespoons of milk powder and 100 ml of low-fat cottage cheese with a sweetener until thickened.	2 hard boiled eggs	Rolls with chicken fillet, cottage cheese and greens	Tea + cheesecake from eggs, cottage cheese and sweetener	Low fat cheese with tomatoes	During the day, drink small portions of ginger tea in addition to water before meals.
6	Flat bread made of bran swollen in warm milk and eggs, cooked on a non-stick coating	Cottage cheese with fiber	Cheese soup with chicken, broccoli, cauliflower, cheese and herbs	Protein pancakes. To make them, mix 2 eggs, 60 g cornstarch, 100 ml low-fat milk, 30 g low-fat cottage cheese, 2 g baking powder, sweetener to taste. Bake on a non-stick coating	seafood cocktail	In addition to water, drink lemon water during the day.
7	Omelet of 3 eggs, 150 ml of milk and herbs	Quality crab sticks or crab meat	Protein pizza. Mix 2 eggs, 2 tablespoons cornstarch, 50 g of cottage cheese until smooth, fry on a non-stick coating for up to 10 minutes, then add the tomato filling, cooked meat and low-fat cheese and fry. 2-3 minutes	low fat yogurt	Grilled shrimp with lemon juice and fresh cucumbers and tomatoes	During the day, drink Sassi by the water. To prepare, cut the lemon and cucumber into rings, finely chop the mint and 20 g of ginger root. Pour in 2 liters of water and let stand in the refrigerator overnight

If necessary, such a diet can be observed for up to a month, but with the addition of a menu of vegetarian dishes. Weight loss of 2 kilograms or more is realistic each week, depending on the initial parameters.

Detoxification

A detox diet is a healthy eating system whose main goal is to cleanse the body of toxins and other harmful substances. The advantage is that it is guaranteed to be minus 3 kg in 3 days and the appearance is significantly improved.You can stick to it for a longer period of time, but up to 7 days and up to 2 times a year.

Weight loss in this way is more suitable for women as the diet is quite easy. Consuming plenty of water is essential for a detox diet. Adding ginger root grated on a fine grater is welcome. It speeds up your metabolism and strengthens your immune system.

Detox diet sample menu for a week

Day	Breakfast	Snack	Dinner	Snack	Dinner
one	A drink of warm water, ginger, a few slices of lemon and red pepper	Citrus fresh	Carrot-apple juice	Watermelon fresh	fresh tomatoes
2	Melon	Tea with ginger and lemon and green apple	Peach	Citrus fresh	plum
3	Apple peach puree	Smoothie with currants, strawberries and raspberries	Pumpkin soup with onions and carrots, tomato juice	Broccoli for a couple	Beijing cabbage, cucumber and tomato salad
four	Salad with plums, watermelon, peaches and berries	Carrot-apple juice	Brown rice with steamed vegetables: zucchini, carrots, green peas	Watermelon fresh	Stewed asparagus, fresh tomatoes and radishes
5	Melon	fresh tomatoes	Boiled beef with white cabbage, greens and cucumber salad	Apples fresh	Chicken breast with any raw vegetables
6	Oatmeal with berries on the water	Any fruit or berry juice	Buckwheat porridge with steamed vegetables	citrus fruits	Roast beef with raw vegetable salad
7	Buckwheat porridge with vegetable salad	Any fruit	Stewed turkey slices, vegetable stew, some brown or brown rice	Ginger tea and baked apples	Boiled chicken breast, cucumber, greens

Buckwheat kefir

Of the cereals, buckwheat is the most useful. In addition to its rich composition, it is a powerful source of protein and fiber. In parallel with kefir, buckwheat cleanses the body and helps prevent hunger. Buckwheat monodiet helps you lose 3 kg per week with minimal effort.

The technology of making porridge is very simple and does not involve heat treatment. Half a kilogram of cereals are poured into a liter of water in the evening and left overnight at room temperature. Meals can be enjoyed in the morning. The use of salt, spices and oils is prohibited.

An alternative cooking option, if you change the water to low-fat kefir, you can only drink it with 2 glasses.

An example of a daily diet looks like this:

1. Breakfast: porridge with cucumber, unsweetened green tea.
2. Snack: kefir with cinnamon and Siberian fiber and green apples.
3. Lunch: porridge.
4. Snack: kefir with bran and sweetener.
5. Dinner: porridge.

The amount of buckwheat obtained - about 1 kg, can be divided into 5-6 meals. Water and green tea can be consumed in unlimited quantities of low-fat kefir - up to 1, 5 liters per day.

Physical activity

Weight loss of 3 kg per week is more realistic if you supplement your diet with physical activity. Maybe:

• an average or fast walk of at least 10 km per day;
• daily exercises at home with minimal equipment: squats, bending, breaking out, stretching, jumping on the spot, abdominal exercises;
• aerobics;
• bodyflex;
• jogging on an empty stomach for at least 20 minutes 5-6 times a week;
• classes in the gym are medium intensity.

Whatever activity a dieter chooses, it is very important that your workouts be regular - at least three times a week. With a small amount of excess weight (up to 5 kg) and following any of the recommended diets, you can be more prominent after 2 weeks.