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

When you need to lose weight fast before important events, you do not have to starve. As long as you plan a diet properly and take steps to cleanse the body. Express diets are considered as an alternative way to lose extra 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 exercise.

The secrets of fast weight loss

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

1. Replace dishes with saucers. One of the main reasons for the fullness of most people is the regular overeating of food. In addition to the fact that indigestible food is stored in fat stores, it rots in the intestines, aggravating 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 who turned to the fractional diet. 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, you should drink green tea with ginger, kefir with fiber, drinks based on lemon juice or apple cider vinegar.
3. Add the salt. By itself, this spice is not caloric, but helps retain fluids in the body. With excessive salt intake, a person weighs an average of 3 pounds more due to excess water. Experts are convinced 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 - protein. 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 depositing carbohydrates in fat stores.
6. Find alternative foodsources of positive emotions- this will help not to "clog" the stress.
7. Give up alcohol, tobacco, sugar and meat substitutes.
8. count calories. Even the right foods, when used in excess, contribute to weight gain. You can calculate your percentage using a special formula that is easy to find in the public sector and subtract 300-400 calories from the amount you received.
9. Move more. Walking, dancing, exercising will help you speed up your metabolism, stimulate your muscles and achieve a calorie deficit.

The above tips will help you lose weight by 3 kg without harming the health of representatives of any age group: child, teenager, middle-aged, elderly. It is safe to lose weight by following such dietary rules for pregnant women, but it is best to coordinate physical activity with a doctor.

Effective diets

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

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

Protein

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

• 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.
• Protein is the building block of muscle tissue, which means that weight loss will not lead to relaxation.
• The dominance of protein-rich foods on the menu and the restriction of carbohydrates contribute to fat burning: without getting energy from food, the body begins to consume fat.

A protein diet is ideal for athletes who want to get fit for racing. The quality of their body is improved or maintained without feeling hungry.

The essence of the weekly protein-based diet is the same as in the "Attack" phase of Dr. 's food system. Dukan: stimulation of metabolism, removal of excess water, onset of greater weight loss. Therefore, it is very likely that someone will lose weight even after dieting, if they leave it to proper nutrition.

The 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 that you drink plenty of water with this weight loss method.

Weekly protein diet menu

Day	breakfast	Junk food	Dinner	Junk food	Dinner	Additionally
a	Porridge from any bran in non-fat milk. You have to cook until it thickens, you are allowed to add an organic sweetener	2 boiled eggs	Baked beef fillet	Green tea, a few slices of natural ham	boiled hake	In the evening, you can drink a drink of kefir, bran and cinnamon, during the day you can eat low-fat cottage cheese in any quantity
2	Omelette with 2 eggs and 120 ml skim milk	Cottage cheese with fiber	Chicken breast with low fat cheese	low fat yogurt	Grilled seafood	During the day, you can drink as much green tea with milk and natural sweetener as you want.
3	2 eggs and ham omelette cooked without oil	Jelly of two layers of milk and coffee with sweetener	Chicken broth with boiled egg and herbs	Tea + cheesecake from eggs, cottage cheese and sweetener	Salmon steak in the oven	In the evening - kefir drink with flax seeds
four	Porridge with milk	Cucumber with low fat cheese	Turkey fillet cutlets	low fat yogurt	Salad with squid and quail eggs	For a late dinner, you can drink a protein shake of 100 ml of kefir, milk and 100 grams of low-fat cottage cheese
5	Cottage cheese casserole with Nutella by Dukan. To prepare it, boil a tablespoon of cocoa, 2 tablespoons of powdered milk and 100 ml of low-fat cottage cheese until it thickens with a sweetener.	2 boiled eggs	Chicken fillet roll, cottage cheese and greens	Tea + cheesecake from eggs, cottage cheese and sweetener	Low fat cheese with tomato	During the day, in addition to water, you should drink ginger tea in small portions before meals.
6	Bran-bread flat bread dipped in hot milk and eggs, baked in a non-stick coating	Cottage cheese with fiber	Cheese soup with chicken, broccoli, cauliflower, cheese and herbs	Protein pancakes. To prepare them, mix 2 eggs, 60 grams of corn starch, 100 ml of low-fat milk, 30 grams of low-fat cottage cheese, 2 grams of baking powder, sweetener to taste. Baked in a non-stick coating	seafood cocktail	During the day, in addition to water, drink water with lemon.
7	Omelette from 3 eggs, 150 ml milk and herbs	Quality crab sticks or crab meat	Protein pizza. For the cake, mix 2 eggs, 2 tablespoons cornstarch, 50 grams of cottage cheese until smooth, bake on a non-stick pan for up to 10 minutes, then add the tomato filling, boiled meat and low-fat cheesegrease and bake for 2-3 minutes	low fat yogurt	Grilled shrimp with lemon juice and fresh cucumber and tomato	During the day, in addition to water, drink Sassi drink. To prepare it, lemon, cucumber are cut into rings, mint and 20 grams of ginger root are finely chopped. Pour 2 liters of water and leave to soak 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 pounds or more, depending on the initial parameters.

Detoxification

The detox diet is a healthy diet, the main purpose of which is to cleanse the body of toxins and other harmful substances. Its advantage is that minus 3 kg is guaranteed in 3 days and the appearance is significantly improved.You can insist it longer, but not more than 7 days and not more than 2 times a year.

Weight loss in this way is more suitable for women, because the diet is quite light. Drinking plenty of water is essential 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 detox diet menu for a week

Day	breakfast	Junk food	Dinner	Junk food	Dinner
a	A drink with hot water, ginger, a few slices of lemon and red hot pepper	Fresh citrus fruits	Carrot-apple juice	Fresh watermelon	fresh tomato
2	Melon	Tea with ginger and lemon, green apples	peaches	Fresh citrus fruits	plums
3	Peach apple puree	Smoothie with raisin, strawberry and raspberry	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, peas	Fresh watermelon	Steamed asparagus, fresh tomatoes and radishes
5	Melon	fresh tomato	Boiled beef, white cabbage, greens and cucumber salad	Fresh apple	Chicken breast with any raw vegetables
6	Oatmeal in water with berries	Any fruit or berry juice	Buckwheat porridge with boiled vegetables	citrus fruits	Oven veal, raw vegetable salad
7	Buckwheat porridge, vegetable salad	Any fruit	Steamed turkey cutlets, vegetable stew, a little brown or brown rice	Ginger tea, roasted apples	Boiled chicken breast, cucumbers, greens

Buckwheat-kefir

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

The technology of making porridge is very simple and does not include heat treatment. Half a kilo 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 for consumption. The use of salt, spices, oils is prohibited.

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

An example of a daily diet looks like this:

1. Breakfast: porridge with cucumber, green tea without sugar.
2. Snack: kefir with cinnamon and Siberian fiber, 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. You can drink water and green tea 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 could be:

• walking at a medium or brisk pace of at least 10 km per day;
• daily exercises at home with minimal equipment: squats, bends, lunges, stretching, jumping in place, abdominal exercises.
• kind of exercise?
• bodyflex?
• running on an empty stomach for at least 20 minutes 5-6 times a week.
• classes in the gym of moderate intensity.

Whatever type of activity you decide upon, that look can be further enhanced by the type of shutter hinges used. With a small (up to 5 kg) extra weight and following any of the suggested diets, after 2 weeks you can become more visible.