Express Diet: Views with detailed menu, basic rules
When it is necessary to lose weight in a short time, various express diets come to the rescue. As a rule, their duration is from 3 to 7 days. The preservation of the achieved result depends on the correct exit and the subsequent diet. On average, for 7 days on fast diets you can part with 5-8 kilograms of excess weight.
- Rules and principles of work
- Diet for 3 days ("for models")
- For 7 days
- The most effective fast diets
- Contraindications to express diets
- Exit from fast diets
Rules and principles of work
Express diets are popular due to high efficiency, which is achieved in a short time. Usually they are used when you need to quickly lose weight to some specific event, for example, a solemn event or a trip to the sea.
The principle of all fast diets is built on a strong reduction in caloric intake for a short period of time (usually from 3 to 7 days). The standard diet for girls is about 1800 calories per day (the exact amount depends on the lifestyle), for a special ration caloric content drops to about 900 calories. For more than 7 days, it is not recommended to comply with such a diet, because there will be a metabolic disorder, which will adversely affect overall health.
In order for the express diet to bring a visible result without harm to health, it is necessary to observe the basic rules:
- To achieve a higher result, it is recommended to exercise physical activity during a certain diet. Swimming, pilates and yoga are good.
- During the diet and the first time after it, nutritionists are advised to take a vitamin complex.
- Leave should be gradual, because the risk of a set of dropped kilograms is high.
- A day use a sufficient amount of liquid (not less than 1.5 liters of water).
- Do not skip meals, even if you do not feel hungry, it is important to follow the regime.
- The last meal should be no later than 3 hours before bedtime. During this time, the body has time to digest foods, not postponing the extra calories in the figure.
Recommendation! On a fast diet, weight is lost due to loss of water, while the fat mass decreases slightly. In order to preserve the result for a long time, nutritionists advise in the future to eat right and play sports.
Diet for 3 days ("for models")
Express diet for 3 days is very popular due to such a short period. Over this period of time, you can lose about 2-3 kg without feeling hungry. Portions will be significantly less, but due to a varied diet there will not be a strong sense of hunger. The number of calories consumed per day should be about 1000-1200.
Approximate express menu by day
The first day
Breakfast: medium sized orange - 1 piece, low-calorie yogurt - 250 g, boiled egg - 1 pc.
Lunch: boiled chicken breast - 200 g, skim curd - 200 g
Dinner: vegetable broth - 250 ml, kefir - 250 ml
Breakfast: milk (with a spoon of honey) - 250 ml, an apple of medium size - 1 pc.
Lunch: boiled potatoes - 200 g, low-fat yogurt - 150 g
Dinner: freshly squeezed grapefruit juice - 200 ml, boiled fish of low-fat varieties - 150 g
Breakfast: skimmed yogurt - 200 ml, boiled egg - 1 pc.
Lunch: boiled pasta (from durum wheat) - 150 g, turkey steamed fillet - 100 grams
Dinner: fresh vegetables salad - 200 g, freshly squeezed apple juice - 200 ml
You can make an individual express diet from other foods, but most importantly - to monitor the amount of calories, so they do not exceed 1200 per day.
For 7 days
The essence of the diet for 7 days is a clear division of products, that is, every day a specific mono-diet is observed. Mixing different foods by nature (for example, fruits and meat) within a day is not allowed.
Meat and salads can not be salted. Vegetarians can substitute beef for meat days. For a week it takes up to 7 kg without harm to health.
Day of the week
Steamed chicken - 150 g
Boiled beef - 200 g
Stewed turkey - 150-200 g
Grapefruit and avocado - 1 pc.
Dark grapes - 200 g
Oranges (2 pcs.) Or tangerines (3 pcs.)
Green salad and tomatoes - 200 g
Boiled cabbage - 200 g
Salad of cucumbers, bell peppers and zucchini - 150 g
A small handful of almonds and boiled brown rice (200 g)
Boiled brown rice (150 g) and 3 pcs. medium figs
1 h spoon of walnuts and 150 g of boiled brown rice
Boiled cod - 150 g
Ear from salmon - 200 g
Fish cooked on steam (for example, mackerel) - 150 g
Saturday (fermented milk products)
Low fat cottage cheese - 200 g
Low-calorie yogurt - 300 ml
Low fat cottage cheese - 200 g
Fasting day. You can only drink water (1.5-2.5 liters)
Video: Express-menu E. Malysheva for 5 days
The most effective fast diets
There are several types of express diets. Some of them mean observance of a balanced diet, and the meaning of others is the use of one particular product. They share only one thing: the ability to lose weight in a short period of time.
The main advantage of the protein diet is the lack of a specific menu. Her daily diet can adjust herself, most importantly - give preference to foods that are high in protein. These include sour-milk products, dietary meat and fish. The protein promotes rapid cleavage of fatty fibers and the removal of excess fluid from the body. Along with protein, foods rich in fiber are used: for example, fresh vegetables and fruits (mainly citrus, apples, cabbage and carrots).
The main principle of the protein diet - there are small portions about 5-6 times a day. For one meal it is recommended to eat no more than 200 g of dish (for example, boiled fish or meat, vegetable salad). On such a diet, you can sit for 3 to 10 days. During this period it is forbidden to eat foods high in sugar and carbohydrates, for example, confectionery, pasta and bakery products. Such a diet will not harm the stomach, will allow you to lose about 2 kg per week, but this result will persist for a long period of time.
This is the easiest express diet, which does not require special culinary skills and does not take long to prepare dishes, which makes it very popular. It consists in the daily use of kefir in small portions (approximately 250 ml). In general, a day should drink 1.5-2 liters of low-fat kefir. Before breakfast and before going to bed it is allowed to drink a glass of boiled water, this allows you to clear the intestines from an overabundance of lactic acid. The standard duration of the diet is 3 days, for such a short period you can get rid of 4-5 extra pounds.
Video: How to spend a day on yogurt
The ration, built on buckwheat , is good for human health. This is due to a number of its properties: it fills the body with minerals and vitamins, significantly lowers the level of cholesterol in the blood, cleans the body of toxins and toxins .
The recipe for cooking buckwheat
½ cup of cereals pour hot water and leave to infuse in a thermos for 6-8 hours. In buckwheat add a couple of pinch of salt, no more. The number of meals per day is not limited, but at a time you can eat a maximum of 5 tablespoons . The last meal should be 4-5 hours before bedtime.
This food is too monotonous, so not every girl will be able to withstand it. The only way out is to diversify the menu with the help of dairy products (skimmed yogurt or yogurt) and citrus fruits (grapefruit or orange). You can eat them 1 time per day. During the buckwheat diet it is important to drink enough water per day (at least 1.5 liters). The optimal diet time is 1 week, for this period it will take up to 10 kg.
The Hollywood diet is quite strict, so the optimal time for its compliance is 5-7 days. The main difference of this diet is that it allows not only to lose extra pounds, but also effectively combats cellulite , making it less noticeable. Such a diet implies a complete refusal from breakfast, the first meal should begin at lunchtime, and the second - for 5-6 hours before sleep. Most of the daily diet consists of protein foods (lean meat), vegetables and fruits (in particular, grapefruit).
It is popular due to its high efficiency and simple compliance with it. It implies a complete refusal to eat for 3 days (a longer period may adversely affect the work of the digestive system). Instead of products a day, you need to drink about 2 liters of freshly squeezed juice. It is made from vegetables or fruits. Perfectly suitable for the following ingredients: beetroot, tomato, carrots, cabbage, orange, apple and pomegranate. With the help of juice, you can lose about 3-5 kg.
Contraindications to express diets
Fast diet is useful for cleansing the digestive system. It is often advised to people who abuse fast food and other harmful foods. Any dietary diet has contraindications, express diet is no exception.
The main contraindications:
- children's age (up to 18 years);
- serious hormonal disorders ;
- diseases of the gastrointestinal tract (eg, gastric ulcer);
- pregnancy (any trimester) and lactation.
Also, with recently transferred diseases, for example, SARS, about 7-10 days should refrain from a fast diet.
Advice! In the presence of any chronic diseases it is recommended to consult with a dietitian about dietary express meals and the products most suitable for a particular person.
Exit from fast diets
Of the express diet is important to go out carefully and gradually, so as not to gain weight and not to spoil the stomach. It is recommended to add food to the body in the daily diet in small portions. It is necessary to avoid the use of harmful food, for example, fatty and salty foods, fast foods, confectionery.
Perhaps the action is as follows: on the first day of the end of a fast diet, there are only fruits and vegetables, on the second day - cereals (boiled rice or buckwheat), and on the third day - foods high in protein, for example, cottage cheese and meat. After 4 days, you can return to the usual diet.