An unexpected invitation to an event does not always bring joy. Weddings, birthdays, alumni reunions - there are always a huge number of photographs and appreciative glances. Every girl wants to look stunning, but her figure is not always in the right shape. Express diets for weight loss are perfect for adjusting your body in the shortest possible time . They help to quickly remove a couple of centimeters from the waist, but require strict restrictions on food.
Express diets come in different durations: from a couple of days to several weeks. Of course, longer weight loss allows you to lose more weight. For example, three days on a rice diet helps you lose 3 kg. Naturally, each person has his own physiological characteristics. And it is impossible to lose more than the body can. But reviews from those losing weight and the opinions of nutritionists allow us to note that it is on an express diet that the maximum possible amount of excess weight is lost. In the process of losing weight, there is also a well-known pattern: at first, the weight comes off much faster than after a week or a month. The maximum possible weight loss with an express diet is 10 kg. This limit is explained by the fact that the body begins to understand that it is not being fed enough and begins to save on energy consumption.
General rules for express diets
- leaving the diet is a slow transition to a normal diet.
- During emergency weight loss, you must take a vitamin-mineral complex
- increasing daily fluid intake
- diets should be combined with moderate physical activity, water treatments, massage, wraps
- After fast diets, there is a high risk of gaining even more kilograms than you lost. Therefore, the most rational thing is to choose for yourself a competent and constant nutrition system, for example, the one offered by Ekaterina Mirimanova
How to get out of a diet correctly?
To activate your metabolism after a diet, you need to continue to eat strictly according to the clock and control the caloric content of your diet. It is necessary to increase daily caloric intake by 100–150 kcal every day. It is advisable to continue to eat smaller meals and drink enough water. For at least 2 weeks after completing the diet, you must avoid drinking alcohol, fatty and smoked foods, as well as fast food and processed foods. In this case, you should gradually increase physical activity.
No. 4. Express diet for 7 days
| 1 day | lean meat (250 g) |
| Day 2 | boiled eggs (2 pcs.) |
| Day 3 | kefir (2 cups) |
| 4 day | sugar (you can sprinkle on fruit) – 5 tsp. |
| 5 day | wholemeal bread (100 g) |
| Day 6 | potatoes (100 g) |
| Day 7 | pasta (100 g) |
Plus every day - any fresh fruits and vegetables in unlimited quantities.
In addition, an express diet for a week can be carried out in the form of a soup or oatmeal mono-diet. A more gentle, but no less effective option is Larisa Dolina’s “kefir” weight loss.
Basic rules of a diet for quick weight loss
There are many varieties of express diets. They differ from each other not only in the range of products, but also in the duration of compliance.
All nutrition systems designed for rapid weight loss have strict restrictions on the period of use. Most of them are designed for a period of 2 to 10 days. In special cases, the duration of such a diet can be increased to 14 days, but this increases the risk of unwanted effects.
The daily diet should not exceed 1000 kcal, and to enhance the effect - about 500–700 kcal. Eating more calories than recommended will result in excess weight not being lost, increasing the feeling of hunger rather than the effectiveness of the diet.
If you plan to stick to a diet for more than 7 days, you must include foods containing animal proteins in your diet every day. These products include:
- egg whites;
- lean fish;
- chicken;
- kefir;
- cottage cheese;
- seafood, etc.
Dishes should be steamed or boiled. This will reduce their calorie content. Foods should be included in the diet in limited quantities, even if a juice, vegetable or cucumber diet is chosen for weight loss.
If you previously had problems with bowel movements, you should give preference to express diets, in which you can eat cereals, fruits, herbs, berries, vegetables, bran and other foods rich in fiber. This will help improve intestinal motility.
With this food system, fried and canned foods, smoked foods, flour, and sweets should be excluded from the diet. If possible, you should reduce the amount of salt and spices consumed per day.
To maintain a normal metabolic rate, it is recommended to eat every 3-4 hours. Portions should be small. This approach to nutrition allows you to reduce the risk of severe hunger, which can cause a breakdown. The last meal is 3-4 hours before the night's rest. Dinner should contain a minimum amount of calories.
When using any strict diet, you should drink at least 2.5 liters of water. It is advisable to drink 1 glass of water before each meal. This will contribute to a feeling of fullness. Drinking plenty of fluid helps eliminate toxins from the body.
The amount of water per day depends on the person’s weight and age
Throughout the entire period of following the diet, it is recommended to drink green and herbal tea without sugar. These drinks help speed up your metabolism. You can start your morning with a small cup of coffee without sugar. This will contribute to the appearance of energy. But you should not drink this drink throughout the day. When losing weight quickly, alcohol is prohibited.
Throughout the entire period of following the diet, it is recommended to exercise. Activity will help get rid of weakness and drowsiness, and will also help activate metabolic processes.
Such systems are designed for a short period of time, but they require a smooth exit. If you switch to your usual diet immediately after the end of the period allotted for the diet, this will lead to rapid weight gain. To avoid adverse consequences, it is recommended to smoothly switch to proper nutrition and continue to exercise after finishing the diet.
Express diet: reviews
It should be understood that it is impossible to lose weight faster than human physiology allows. So don’t be surprised that in the first few days the weight will come off faster (on average 1-1.5 kg per day). At a later date, the body will begin to understand that a hungry life has begun, and will begin to spend its reserves very sparingly (300-400 g per day). So no matter how hard you try, an express diet for the New Year, wedding or other holiday will not allow you to lose more than 10 kg.
Contraindications
Even the best diets that allow you to quickly lose weight have many contraindications. These systems should not be used by women during pregnancy and lactation. A lack of nutrients can have an extremely negative impact on the condition of the developing fetus.
In addition, it is not recommended to use express diets if excess weight appears quickly or the development of obesity is associated with hormonal imbalances or unidentified pathologies. In this case, you first need to eliminate the root cause of the problem, and then select a system that will eliminate excess weight without harm to health.
Such diets should not be used by people suffering from endocrine diseases. Rapid weight loss is especially dangerous if a person has diabetes. Contraindications for the use of such systems are acute and chronic diseases of the kidneys and liver.
Such diets cannot be used for weight loss if there are problems with the gallbladder, stomach and intestines. The restrictions associated with such systems can provoke an exacerbation of the disease or deterioration of health.
Rapid weight loss is unacceptable in the presence of pathologies of the cardiovascular system. A contraindication for the use of such systems is a predisposition to allergies to foods that must be consumed throughout the entire period of following the diet.
It is not recommended for people with long-term non-healing wounds to try to quickly lose weight through strict diets. A recent surgical intervention is a contraindication for the use of these dietary nutrition systems. Low-calorie diets can negatively affect the healing processes of wound surfaces.
In addition, such diets should not be used by people who have a history of anorexia. Rapid weight loss can activate this disease if it is in remission.
The danger of anorexia is that a person considers himself fatter than he actually is, which can lead to life-threatening consequences.
Only those people who do not have health problems can safely use strict diets for quick weight loss. It is advisable to undergo examination and consult a doctor before using any strict diet.
The most effective
If you don’t set a goal to lose 10 or 20 kilograms, but only dream of losing up to 5 kilos, then you don’t need to starve yourself for several weeks, because there are time-tested, urgent but effective methods for burning weight. Some of them will be presented below.
For 2 days
In a couple of days you can easily get a weight of 3-4 kilos. The advantage of express diets is quick results, the disadvantage is that immediate weight loss occurs due to the removal of fluid from the body, so the weight can return as quickly as it went away if you do not monitor your diet in the future.
Before choosing a diet, consult your doctor. He will give recommendations on menu planning. When following a diet, listen to your own feelings. Terminate the program if the following symptoms occur:
- an unbearable feeling of hunger arose;
- the mood deteriorated greatly, nervousness and depression appeared;
- there were pains in the stomach, intestines;
- muscle pain, headaches, dizziness, drowsiness, and you feel distracted.
The listed manifestations are evidence of the body’s negative perception of the chosen diet. If problems are found, you should consult a therapist or nutritionist. Remember that losing weight is considered successful if it does not harm the body. A good result is one in which no damage to health was caused, or it was minimal.
- disruption of the gastrointestinal tract - nausea, stool disorders, exacerbation of chronic diseases;
- general weakness, decreased mood;
- constant feeling of hunger;
- lowering or increasing blood pressure by changing the amount of salt, liquid and other essential substances in food;
- rapid weight gain after completing the diet and returning to your usual diet.
A diet for two weeks may include different food options. Separate rules and features are prescribed for each. Any effective technique should include:
- complete cessation of alcoholic beverages;
- minimum amount of salt;
- refusal of flour products and sweets;
- reducing the amount of simple carbohydrates consumed;
- a large amount of coarse fiber and cellulose;
- refusal of semi-finished and canned foods.
Regardless of the diet option chosen, it is recommended to eat at regular intervals. Such energy swings speed up metabolism and fat burning. It is important that the end of the diet and the transition to familiar foods is correct. Only in this case can you get the maximum benefits from changing your diet.
Important rules and principles
Express diets for quick weight loss have a number of strict rules that are important to follow:
- If the program lasts more than 7 days, include protein in the diet.
- Rigid programs with a limited range of products require the use of mineral and vitamin complexes.
- Taking vitamins is not a simple desire, but the body’s need for valuable substances.
- It is difficult to achieve a good result if you violate the program and consume more than 100–1200 kcal per day.
- If you have health problems that do not become a contraindication for using a weight loss course, you should not choose mono-diets. It is precisely such systems that involve the use of only one product. They are effective, but have a detrimental effect on all organs.
It is ideal if the express diet includes room for any fruits, berries, root vegetables, and vegetables. Those rich in fiber will be especially valuable for the body.
- Non-strict programs allow, and nutritionists recommend, adding fermented milk products to breakfast.
- You will have to forget about flour, fatty, sweet, high-calorie dishes. Do not get carried away with marinades, pickles, etc. All alcohol is prohibited.
- You should exit the system smoothly, without sudden overeating. You should use foods allowed by the diet; they can be diluted with other healthy dishes, but you should not overeat.
Sports are targeted by people who choose emergency diets for weight loss. There should be physical exercise, but it should be light and safe for health. They can be replaced with long walks in the fresh air, but you shouldn’t completely forget about physical activity, just as you shouldn’t be zealous in this matter.
What methods of express weight loss are the most effective?
Effective express diets allow you to get rid of extra pounds within the time frame specified by the compilers. Among the leading DIET programs:
- For brides;
- Cucumber;
- Kefir;
- Gentle;
- Apple;
- Cottage cheese.
Be sure to read: Strict diets for 5 days for quick and effective weight loss
Other weight loss programs can be no less effective if you follow all the proposed rules with maximum accuracy.
Express diet for brides
A diet for express weight loss is a nutrition program that allows a girl to lose 3 kg in 3 days! This is often enough for the wedding dress to fit perfectly on the figure and highlight its advantages.
Table. Express diet menu for brides
| Day | Breakfast | Lunch | Dinner | Dinner |
| First | Drink 2 tbsp first. warm water (20 minutes before the main meal, which helps reduce appetite) Cocoa (prepare from 1 tbsp milk, 1 tsp honey, the same amount of cocoa powder) | Grapefruit – 1 pc. | A portion of chopped vegetables, but without using dressing Boiled or steamed fish, meat - 200 g | Vegetable broth - 1 tbsp. every 30 minutes, but no later than 2 hours before bedtime Before going to bed, you are allowed to drink low-fat kefir |
| Second | Fresh grapefruit – 1 tbsp. | Green tea, but without sugar | Low-fat yogurt without sugar 1 tbsp. vegetable broth | A serving of vegetables without dressing Boiled raba, meat – you can use 150–200 g |
| Third | 1 liter of clean water, not boiled. You need to drink it within 2 hours | 1 hour before lunch - 1 tbsp. low-fat yogurt or kefir For lunch - 500 g of low-fat cottage cheese with 1 tsp. honey | 1 tbsp. kefir – 1.5% fat content | A serving of vegetables without dressing Boiled raba, meat – you can use 150–200 g |
The express weight loss diet won’t allow you to go completely hungry, but you can’t call it satisfying either. But it is precisely this diet that allows you to lose weight just three days before a significant event.
Apple for 2 days
This is a fairly effective express diet, which involves a special nutrition system. You will need to eat 700–1000 g of apples per day, but the diet is not limited to this. You can eat 100 g of boiled meat for lunch or dinner.
You should not choose imported fruits for such a food system. They often contain a whole range of dangerous substances that can significantly extend their shelf life, but will not bring any benefit to humans. Building your menu using such fruits is not only not healthy, but also dangerous.
Two-day on cucumbers
An emergency diet for weight loss suggests eating cucumbers for just a couple of days, which can be accompanied by parsley or olive oil. You can eat a lot of greens, but add a little butter. In addition, you are allowed to consume 100 grams of boiled chicken fillet once a day (but only in the first half - breakfast or lunch).
Two-day on cottage cheese
This is a valuable product that should not be completely devoid of fat; it is needed in small doses for the body. You should create a nutrition program for a couple of days based on a product with a fat content of up to 4–5%!
Use every 3 hours up to 150–200 g of cottage cheese. It can be diluted with honey, a tiny amount is enough to add flavor - up to 1 tsp.
Kefir for 3 days
A popular program that can be used strictly for 3 days! This is the period when it is generally better not to linger in the kitchen, not to cook. You are allowed to consume no more than 1.2–1.5 liters of kefir per day. Its fat content should not be zero, but not exceed 1.5%. The entire volume of the product should be divided into equal parts - into 4-5 doses.
To saturate the body, you should drink slowly. You should not drink kefir with water right away. Drink only water between meals.
Three-day gentle
You can use various products in the process of losing weight, but not all. If there is a danger of metabolic disorders or health problems from a mono-diet, you should use a nutritional option where consumption is permitted for:
- Breakfast – banana or apple with unsweetened natural yogurt. Nutritionists recommend using a natural product (200 ml) for the program.
- Snack – green tea without milk and sugar. It is allowed to replace it with herbal one.
- Lunch – cottage cheese (fat content up to 4%), but not more than 100 g. Can be replaced with boiled potatoes – 200 g.
- Dinner – salad without seasoning, boiled chicken or turkey fillet – 50 grams. As an additive, you can use durum wheat pasta - 100 g. You can use sweet peppers, tomatoes, herbs, cucumbers to make lard without dressing.
Plan your last meal 3 hours before bedtime. You can drink water without restriction, but you should not drink food immediately after drinking! The program is designed for 3 days, but if you feel excellent, it can be extended for a maximum of another day! It is important not to quickly quit the diet, but to do it gradually.
If you also gradually enter into a nutrition program, reducing both the number of meals and the amount of food consumed, the correct nutrition system will last longer than the prescribed three days. During this time, you can reduce your overall weight (you can lose 3 kilograms in 3 days). If you don’t overeat, don’t binge on food immediately after finishing your weight loss course, be sure to include physical activity in your daily program, forget about bad habits and the same food, you can maintain your weight and avoid gaining extra pounds. To maintain weight, you can consume up to 1400–1500 kcal per day.
