How to lose 3kg in a week: effective diet and advice

There's no need to starve yourself when you need to lose weight fast before an important event. It is enough to eat properly and take steps to cleanse the body. Fast eating is considered another way to lose extra pounds in a short period of time. Many of these are harmless to health and allow you to maintain normal performance. Accelerate weight loss by achieving a calorie deficit and exercising.

The secret to losing weight fast

Tips from a nutritionist to help you lose weight and maintain a normal weight without dieting:

1. use a plate instead of a plateOne of the main reasons why most people feel full is frequent overeating. In addition to being deposited in fat reserves, undigested food can also rot in the gut, aggravating human health. Eating the portion that fits the palm of your hand is the golden rule of harmony. The effectiveness of this approach is confirmed by the results of many switching to partial nutrition. In order for the body to have enough energy to sustain life, meals should be eaten every 3 hours.
2. drink a lot. As we all know, enough ordinary drinking water can promote digestion and speed up metabolism. In addition to this, you need to drink ginger green tea, fiber kefir, lemon juice or apple cider vinegar.
3. give up salt. On its own, this spice is calorie-free, but it helps with fluid retention. With too much salt intake, a person can gain an average of 3 kg of body weight due to excess water. Experts are convinced that this mineral is sufficient in the product itself, with a maximum daily dose of 4 grams.
4. only healthy food: Vegetables, fruits, nuts, grains, animal and vegetable proteins, polyunsaturated fats.
5. Morning - carbohydrates, evening - protein. During the first half of the day, the metabolism works faster, so all carbohydrate foods are digested without problems. After lunch, carbohydrates may be deposited in fat reserves.
6. Find alternative foodssource of positive emotions- This will help not to "clog" the pressure.
7. quit drinking, tobacco, sugar and meat substitutes.
8. count calories. Even with the right foods, overuse can lead 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, and exercising help speed up your metabolism, build muscle, and reduce your calorie intake.

The above tips will help representatives of any age group to lose 3 kg without compromising their health: children, teenagers, middle-aged, elderly. Follow these nutritional rules for pregnant women to lose weight safely, but it's best to coordinate physical activity with your doctor.

effective diet

Traditionally, all diets have been divided into diets and hard foods. The advantage of the latter is only in faster results and for a short period of time. When trying to lose maximum weight in 7 days, it is important to be careful not to harm your physical condition.

Below are diets and the most effective diets you can lose up to 5kg while improving your health.

protein

This is a real diet that helps get rid of excess pounds urgently. Benefits of eating protein foods as a dietary basis:

• they saturate for a long time;
• They have a low glycemic index, which means they take a long time to digest and require a lot of energy;
• They can be eaten in unlimited quantities;
• Protein is the building material of muscle tissue, which means losing weight won't cause sagging;
• The dominance of protein-containing foods on the menu and the restriction of carbohydrates contribute to fat burning: if energy is not obtained from food, the body starts to burn fat.

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

The essence of a weekly protein-based diet is the same as the "attack" phase of Dr. Dukan's nutritional system: adjustments to metabolism, removal of excess water, and initiation of longer-term weight loss. Therefore, if a person maintains proper nutrition, weight loss is likely to occur even after dieting.

A protein diet is forbidden for people with any form of leaky kidney and digestive organ disease. Allowed foods can lead to constipation, so it is very important to drink plenty of water with this weight loss method.

weekly protein diet menu

sky	breakfast	snack	dinner	snack	dinner	also
one	Any bran porridge in skim milk. You need to cook until thick, you can add organic sweetener	2 hard boiled eggs	Grilled Beef Tenderloin	green tea, a few slices of natural ham	boiled cod	Drink a glass of kefir, bran and cinnamon at night and eat any amount of low-fat cheese during the day
2	Omelet with 2 eggs and 120ml skim milk	fibrous cheese	Chicken Breast with Low-Fat Cheese	low-fat yogurt	grilled seafood	During the day, you can drink green tea, milk, and natural sweeteners as much as you want.
3	2 eggs and scrambled eggs with ham, cooked without oil	Two-layer jelly made from milk and coffee sweetened	Boiled Egg and Herb Chicken Soup	Tea + Egg Cheesecake, Cheese & Sweetener	Grilled Salmon Steak	Evening - Flax Seed Kefir Drink
Four	Wheat bran porridge with milk	Cucumber with Low-Fat Cheese	turkey fillets	low-fat yogurt	Squid and Quail Egg Salad	For dinner, you can have a protein shake made of 100ml kefir, milk and 100g low-fat cottage cheese
5	Cheese casserole with Nutella, according to Dukan. To prepare it, boil 1 tablespoon cocoa powder, 2 tablespoons milk powder and 100ml low-fat cottage cheese until thickened with sweetener	2 hard boiled eggs	Chicken Slices, Cottage Cheese and Veggie Wraps	Tea + Egg Cheesecake, Cheese & Sweetener	Low-Fat Cheese with Tomatoes	During the day, in addition to water, you need to drink ginger tea in small amounts before meals.
6	Flatbread made of bran puffed with hot milk and eggs, cooked on a non-stick coating	fibrous cheese	Cheesy Soup with Chicken, Broccoli, Cauliflower, Cheese and Herbs	Protein pancakes. To prepare them, combine 2 eggs, 60g cornstarch, 100ml low-fat milk, 30g low-fat cottage cheese, 2g baking powder and sweetener. Bake on non-stick coating	Seafood Cocktail	During the day, in addition to drinking water, drink lemonade.
7	Omelet made with 3 eggs, 150ml milk and vanilla	Premium crab sticks or crab meat	Protein Pizza. To make the cake, combine 2 eggs, 2 tablespoons cornstarch, 50g cottage cheese until smooth, bake on non-stick coating for 10 minutes, then add tomato filling, boiled meat and low-fat cheese and bake 2-3 minutes	low-fat yogurt	Grilled Shrimp with Lemon Juice and Fresh Cucumbers and Tomatoes	During the day, in addition to water, drink sashi drinks. It is prepared by cutting lemons and cucumbers into rings, mint and 20 grams of ginger root. Pour in 2 liters of water and soak overnight in the refrigerator

If necessary, observe this diet for up to a month, but add a plant-based food menu. Depending on the initial parameters, it is realistic to lose 2 kg or more per week.

detox

A detox diet is a healthy nutritional system whose main purpose is to remove toxins and other harmful substances from the body. It has the advantage of being negative 3kg for 3 days and the appearance is significantly improved.You can hold on longer, but no more than 7 days and no more than 2 times a year.

This weight loss method is more suitable for women because the diet is lighter. Drinking plenty of water is a must for a detox diet. Welcome to the addition of ginger root grated with a fine grater. This will speed up the metabolism and strengthen the immune system.

Sample menu for a week of detox diets

sky	breakfast	snack	dinner	snack	dinner
one	A glass of warm water, ginger, a few slices of lemon and red pepper	fresh citrus	carrot apple juice	fresh watermelon	fresh tomatoes
2	melon	Ginger Lemon Tea, Green Apple	peach	fresh citrus	Plum
3	Apple peach puree	Gooseberry, Strawberry and Raspberry Smoothie	Pumpkin Soup with Onions and Carrots, Tomato Sauce	A couple of broccoli	Peking Cabbage Cucumber Tomato Salad
Four	Plum, Watermelon, Peach and Berry Salad	carrot apple juice	Brown Rice Steamed Vegetables: Zucchini, Carrots, Green Beans	fresh watermelon	Steamed asparagus, fresh tomatoes and radishes
5	melon	fresh tomatoes	Boiled Beef, Cabbage, Vegetable and Cucumber Salad	fresh apple	Chicken breast with any raw vegetables
6	Water Oatmeal with Berries	any fruit or berry juice	Buckwheat Porridge Stewed Vegetables	citrus	Roast Beef, Raw Vegetable Salad
7	Buckwheat porridge, vegetable salad	any fruit	steamed turkey chops, stew, some brown rice or brown rice	Ginger Tea, Baked Apple	boiled chicken breast, cucumber, vegetables

Buckwheat Kefir

Of all the grains, buckwheat is considered the most useful. In addition to its rich composition, it is a powerful source of protein and fiber. Along with kefir, buckwheat cleanses the body and helps not feel hungry. A single diet of buckwheat will help you lose 3kg per week with minimal cost.

The process of making porridge is very simple and does not involve heat treatment. Pour half a kilo of cereal with a liter of water at night and let it sit overnight at room temperature. In the morning, this dish is ready to eat. Salt, spices, oils are prohibited.

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

An example of a daily diet is shown below:

1. Breakfast: Cucumber porridge, sugar-free green tea.
2. Snack: Kefir 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. Unlimited water and green tea, low-fat kefir - up to 1. 5 liters per day.

physical activities

Losing 3kg per week is more realistic if the diet menu is complemented by physical activity. It could be:

• Take an average or brisk walk of at least 10 kilometers per day;
• Daily exercises at home with minimal equipment: squats, bends, lunges, stretches, jumps in place, abdominal exercises;
• Aerobic exercise;
• body bending;
• Jogging on an empty stomach for at least 20 minutes 5-6 times a week;
• Take a class at a moderate-intensity gym.

Regardless of the type of activity a dieter chooses, it's important to exercise regularly—at least 3 times a week. Be a little (up to 5kg) overweight and follow any recommended diet and you will be more prominent after 2 weeks.