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

When you need to lose weight fast before big events, there's no need to starve yourself. It is enough to correctly compose a diet and take measures to cleanse the body. Express diets are considered an alternative for losing excess pounds in a short 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 rapid weight loss

Tips from nutritionists to help you lose weight and keep it normal without dieting:

1. Replace plates with saucers. One of the biggest reasons most people feel full is regular overeating. Besides the fact that undigested food settles in fat stores, it rots in the intestines, worsening 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 is confirmed by the results of many people who switched to fractional nutrition. In order for the body to have enough energy for life, meals should be every 3 hours.
2. drink a lot. Everyone knows that a sufficient amount of ordinary drinking water improves digestion and speeds up metabolism. In addition to this, you need to drink ginger green tea, fiber kefir, drinks from lemon juice or apple cider vinegar.
3. Ditch the salt. By itself, this spice is non-caloric, but it contributes to fluid retention in the body. With excessive salt intake, a person weighs an average of 3 kg more due to excess water. Experts are sure that this mineral is enough 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, the metabolism works much faster, so all carbohydrate foods are digested without problems. After lunch, there is a possibility of carbohydrate deposition in fat stores.
6. Find alternative foodssources of positive emotions- it will help not to "block" stress.
7. Give up alcohol, tobacco, sugar and meat substitutes.
8. count calories. Even good foods, when overused, contribute to weight gain. You can calculate your rate using a special formula that is easy to find in the public domain and subtract 300-400 calories from the amount received.
9. move more. Walking, dancing, exercising will help you speed up your metabolism, tone your muscles and achieve a calorie deficit.

The above tips will help to lose weight by 3 kg without harm to the health of representatives of all age groups: a child, a teenager, a middle-aged person, an elderly person. It is safe to lose weight by observing these nutritional rules for pregnant women, but it is best to coordinate physical activity with a doctor.

Effective diets

Conventionally, all diets are divided into sparing and hard. The advantage of the latter lies only in a faster result, which remains for a short time. When trying to lose the maximum weight in 7 days, it is important to take care not to harm the condition of the body.

Below are the most sparing and effective diets with which you can lose up to 5 kg and at the same time improve your health.

Protein

This is a real diet that helps to get rid of excess weight urgently. The benefits of eating protein foods as the basis of the diet:

• they saturate for a long time;
• they have a low glycemic index, which means that their digestion is long and requires high energy consumption;
• they can be consumed in unlimited quantities;
• protein is the building material of muscle tissue, which means weight loss will not cause sagging;
• the predominance of protein-containing foods on the menu and the restriction of carbohydrates contribute to fat burning: without getting energy from food, the body begins to burn fat.

A protein diet is ideal for athletes who want to get in shape for competition. Their body quality is improved or maintained without feeling hungry.

The essence of the weekly protein diet is the same as in the "Attack" phase of Dr. Dukan's nutritional system: a reworking of the metabolism, the elimination of excess water, the beginning of a loss oflonger weight. Therefore, a person is most likely to lose weight even after a diet if he leaves it in proper nutrition.

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

Protein diet weekly menu

Day	Breakfast	To taste	Having dinner	To taste	Having dinner	In addition
a	Porridge of any bran in skimmed milk. You need to cook until thickened, it is allowed to add organic sweetener	2 hard-boiled eggs	Filet of beef in the oven	Green tea, a few slices of natural ham	boiled hake	At night you can drink a glass of kefir, bran and cinnamon, during the day you can eat low-fat cottage cheese in any amount
2	Omelette with 2 eggs and 120 ml of skimmed milk	Cottage cheese with fibers	Chicken breast with low fat cheese	low fat yogurt	Grilled seafood	During the day, you can drink as much green tea with milk and a natural sweetener as you want.
3	2 scrambled eggs with eggs and ham cooked without oil	Two-layer jelly made from milk and coffee with a sweetener	Chicken broth with boiled egg and herbs	Tea + cheesecake made with eggs, cottage cheese and sweetener	Baked salmon steak	At night - flaxseed kefir drink
four	Milk bran porridge	Cucumber with low fat cheese	Turkey fillet cutlets	low fat yogurt	Salad of squid and quail eggs	As a late dinner, you can drink a protein shake 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, a tablespoon of cocoa, 2 tablespoons of powdered milk and 100 ml of low-fat cottage cheese are boiled until thickened with a sweetener	2 hard-boiled eggs	Roll of chicken fillet, cottage cheese and greens	Tea + cheesecake made with eggs, cottage cheese and sweetener	Light cheese with tomatoes	During the day, in addition to water, you need to drink ginger tea in small portions before meals.
6	Flatbread made from bran puffed up in hot milk and eggs, baked on a non-stick coating	Cottage cheese with fibers	Cheese soup with chicken, broccoli, cauliflower, cheese and herbs	Protein pancakes. To prepare them, mix 2 eggs, 60 g cornstarch, 100 ml skimmed milk, 30 g skimmed cottage cheese, 2 g baking powder, sweetener to taste. Cooked on a non-stick coating	seafood cocktail	During the day, drink lemon water in addition to water.
seven	Omelet of 3 eggs, 150 ml of milk and herbs	Crab sticks or quality crabmeat	Protein pizza. For the cake, mix 2 eggs, 2 tablespoons of cornstarch, 50 g of cottage cheese until smooth, cook on a non-stick coating for up to 10 minutes, then add the filling of tomatoes, boiled meatand light cheese and cook for 2-3 minutes	low fat yogurt	Grilled prawns with lemon juice and fresh cucumber and tomato	During the day, in addition to water, drink the Sassi drink. For its preparation, lemon, cucumber are cut into rings, mint and 20 g of ginger root are finely chopped. Pour 2 liters of water and leave to infuse overnight in the refrigerator

If necessary, such a diet can be observed for up to a month, but with the addition of a menu of plant foods. For each week, it is realistic to lose 2 kilograms or more, depending on the initial parameters.

Detox

A detox diet is a healthy nutrition system, the main purpose of which is to cleanse the body of toxins and other harmful substances. Its advantage is that less 3 kg is guaranteed in 3 days, and the appearance is significantly improved.You can stick to it longer, but no more than 7 days and no more than 2 times a year.

Losing weight in this way is more suitable for women, since the diet is quite light. Drinking plenty of water is a must for a detox diet. The addition of ginger root grated on a fine grater is welcome. This will speed up the metabolism and strengthen the immune system.

Sample menu of a detox diet for a week

Day	Breakfast	To taste	Having dinner	To taste	Having dinner
a	A glass of warm water, ginger, a few slices of lemon and red pepper	Fresh citrus	Apple-carrot juice	fresh watermelon	fresh tomato
2	Melon	Ginger and lemon tea, green apples	Peaches	Fresh citrus	plums
3	Peach apple puree	Currant, strawberry and raspberry smoothie	Pumpkin soup with onions and carrots, tomato juice	Broccoli for a couple	Peking cabbage, cucumber and tomato salad
four	Plum, watermelon, peach and berry salad	Apple-carrot juice	Brown rice with steamed vegetables: zucchini, carrots, peas	fresh watermelon	Steamed asparagus, fresh tomatoes and radishes
5	Melon	fresh tomato	Salad of boiled beef, white cabbage, green vegetables and cucumber	fresh apple	Chicken breast with any raw vegetables
6	Rolled oats on water with berries	Any fruit or berry juice	Buckwheat porridge with simmered vegetables	citrus	Baked beef, raw vegetables salad
seven	Buckwheat porridge, vegetable salad	any fruit	Steamed turkey cutlets, vegetable stew, some brown or brown rice	Ginger tea, baked apples	Boiled chicken breast, cucumbers, greens

Buckwheat-kefir

Of all cereals, buckwheat is considered the most useful. In addition to its rich composition, it is a powerful source of protein and fiber. In tandem with kefir, buckwheat cleanses the body and helps not to feel hungry. A buckwheat mono-diet will help you lose weight by 3 kg per week, with minimal effort.

The technology for making porridge is very simple and does not involve heat treatment. Half a kilogram of cereal is poured in the evening with a liter of water and left overnight at room temperature. In the morning, the dish is ready to eat. The use of salt, spices, oils is prohibited.

An alternative cooking option is to replace the water with low-fat kefir, then you can only drink 2 glasses.

A sample daily regimen looks like this:

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

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

Physical activity

It is more realistic to lose weight by 3 kg per week if the diet menu is supplemented with physical activity. It might be:

• walking at a medium or brisk pace of at least 10 km per day;
• daily exercises at home with a minimum of equipment: squats, bends, lunges, stretches, jumps on the spot, abdominal exercises;
• aerobic;
• bodyflex;
• jogging on an empty stomach for at least 20 minutes 5-6 times a week;
• classes in the medium-intensity gymnasium.

Whatever type of activity a weight loss chooses, it is very important that the workouts are regular - at least three times a week. With a small amount (up to 5 kg) of excess weight and following one of the proposed diets, after 2 weeks you can become more prominent.