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

When you need to lose weight quickly before major events, you don't need to starve. It is enough to correctly compose a diet and take measures to cleanse the body. Quick diets are considered an alternative way to lose unwanted 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 and exercise deficit.

The secrets of 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 main reasons for most people's fullness is regular overeating. In addition to the fact that undigested food is deposited in fat reserves, 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 have 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 normal drinking water improves digestion and speeds up metabolism. In addition to this, you need to drink green tea with ginger, kefir with fiber, drinks based on lemon juice or apple cider vinegar.
3. Give up salt. By itself, this spice is not caloric, but it contributes to fluid retention in the body. With excessive salt intake, a person weighs 3 kg more on average 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, fruit, 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 the possibility of carbohydrate deposition in the fat reserves.
6. Find alternative foodsources of positive emotions- this will help not to "block" stress.
7. Give up alcohol, tobacco, sugar and meat substitutes.
8. count calories. The right foods, if abused, also contribute to weight gain. You can calculate your rate using a special formula easily found in the public domain and subtract 300-400 calories from the amount received.
9. Move more. Walking, dancing, exercising helps to speed up metabolism, tone muscles and achieve a calorie deficit.

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

Effective diets

Conventionally, all diets are divided into savings and hard. 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 harm the condition of the body.

Listed below are thrifty 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 urgently get rid of excess weight. 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 considerable energy consumption;
• they can be consumed in unlimited quantities;
• proteins are the building material of muscle tissue, which means that weight loss will not lead to sagging;
• the dominance of protein-containing foods in the menu and the restriction of carbohydrates contributes to the burning of fat: without getting energy from food, the body begins to consume fat.

A protein diet is ideal for athletes who want to get fit 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 jolt of the metabolism, the elimination of excess water, the beginning of a longer weight loss. Therefore, a person is very 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 loss. Permitted foods can cause constipation, so it is extremely important to drink plenty of water with this method to lose weight.

Weekly protein diet menu

Day	Breakfast	Snack	Dinner	Snack	Dinner	Furthermore
one	Porridge of any bran in skim milk. It is necessary to cook until it thickens, it is allowed to add an organic sweetener	2 hard-boiled eggs	Beef fillet in the oven	Green tea, a couple of slices of cured ham	boiled hake	At night, 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 of skimmed milk	Cottage cheese with fiber	Chicken breast with low-fat cheese	low-fat yogurt	Grilled fish	During the day, you can drink as much green tea with milk and natural sweetener as you like.
3	2 scrambled eggs and cooked ham without oil	Two-layer jelly based on milk and coffee with sweetener	Chicken broth with hard-boiled eggs and herbs	Tea + cheesecake based on eggs, ricotta and sweetener	Baked salmon steak	At night - kefir drink with flax seeds
four	Bran porridge with milk	Cucumber with low-fat cheese	Turkey Fillet Cutlets	low-fat yogurt	Squid and quail egg salad	As a late dinner, you can drink a 100ml protein shake of kefir, milk and 100g of low-fat cottage cheese
5	Ricotta 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	2 hard-boiled eggs	Roll of chicken fillet, ricotta and vegetables	Tea + cheesecake based on eggs, ricotta and sweetener	Low-fat cheese with tomatoes	During the day, in addition to water, you need to drink ginger tea in small portions before meals.
6	Bran focaccia swollen in hot 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 prepare them, mix 2 eggs, 60 g of corn starch, 100 ml of low-fat milk, 30 g of low-fat cottage cheese, 2 g of baking powder, sweetener to taste. Cooked on a non-stick coating	sea cocktails	During the day, in addition to water, drink water and lemon.
7	Omelette of 3 eggs, 150 ml of milk and aromatic herbs	Quality crab sticks or crab meat	Protein pizza. For the cake, mix 2 eggs, 2 tablespoons of cornstarch, 50 g of ricotta until smooth, cook on a non-stick surface for a maximum of 10 minutes, then add the filling of tomatoes, boiled meat and low-fat cheese and bake in the oven. 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 the Sassi drink. For its preparation, lemon, cucumber are cut into rings, mint and 20 g of ginger root are finely chopped. Pour in 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.

Detoxification

A detox diet is a healthy food system, the main purpose of which is to cleanse the body of toxins and other harmful substances. Its advantage is that less than 3 kg are guaranteed in 3 days and the appearance is significantly improved.You can keep 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, because the diet is rather light. Drinking lots of water is a must for a detox diet. Adding grated ginger root on a fine grater is welcome. This will speed up the metabolism and strengthen the immune system.

Sample menu of a detox diet for one week

Day	Breakfast	Snack	Dinner	Snack	Dinner
one	A drink of warm water, ginger, a few slices of lemon and chilli	Fresh citrus fruits	Carrot and apple juice	Fresh watermelon	fresh tomato
2	Melon	Tea with ginger and lemon, green apples	Peaches	Fresh citrus fruits	plums
3	Apple and peach puree	Black currant, strawberry and raspberry smoothie	Pumpkin soup with onions and carrots, tomato juice	Broccoli for a couple	Cabbage, cucumber and Peking tomato salad
four	Salad of plums, watermelon, peaches and berries	Carrot and apple 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, greens and cucumbers	Fresh apple	Chicken breast with any raw vegetables
6	Oatmeal on the water with berries	Any fruit or berry juice	Buckwheat porridge with stewed vegetables	citrus fruits	Baked beef, raw vegetable salad
7	Buckwheat porridge, vegetable salad	Any fruit	Steamed turkey cutlets, vegetable stew, 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. Together with kefir, buckwheat cleanses the body and helps not to feel hungry. A mono buckwheat diet will help you lose 3kg of weight per week, with minimal effort.

The technology for making porridge is very simple and does not involve heat treatment. Half a kilogram of cereals 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, so you can only drink 2 glasses of it.

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, 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 of 3 kg per week if the diet menu is integrated with physical activity. It could be:

• walking at an average or fast pace of at least 10 km per day;
• daily exercises at home with minimal equipment: squats, pushups, lunges, stretching, jumping in place, abdominal exercises;
• aerobics;
• flexion of the body;
• jogging on an empty stomach for at least 20 minutes 5-6 times a week;
• classes in the gym of medium intensity.

Whatever type of activity a slimming person 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 any of the proposed diets, after 2 weeks you can become more prominent.