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Losing weight up to 3 kg in 3 days.
The average daily calorie content is 760 Kcal.
If you want to say goodbye to a small amount of extra pounds, then you do not have to resort to the help of a strict weight loss method. Fasting days, of which there are a great many, are quite capable of transforming the body: protein, carbohydrate, fat, and combined. Especially popular are mini-diets on buckwheat, kefir, apples, cucumbers, lean meats or fish. Thanks to such food manipulations, subject to 1-2 unloading per week, you can lose 4-5 (and even more) kilograms per month without noticeable discomfort and damage to health.
But if you crave a faster body transformation, you can turn to a whole fasting diet for help. We bring to your attention variants of this technique lasting 3, 4, 5 and 7 days. Choose the one that looks at you and hit the road for a slim and attractive body.
Unloading diet requirements
A fasting diet is a short-term dietary program, the main essence of which is to significantly reduce the calorie content of the diet, to consume natural low-fat and healthy foods.
So, in order for the unloading diet to be effective and bring only benefit to the figure and the body, you need to do the following first:
– reduce the value of the daily diet; this will create an energy deficit and push the process of losing weight;
– when using any products and drinks, you need to refuse to add sugar, salt, spices, sauces to them; You can use lemon juice and various herbs to make your food taste more interesting.
– it is necessary to completely exclude food from the diet, in which there is a place for simple carbohydrates;
– you need to eat fractionally (often, but in small portions); this will allow you to quickly speed up your metabolism and avoid bouts of acute hunger;
– every day you need to drink clean non-carbonated water (up to 2 liters); you can also pamper yourself with herbal and green teas without added sweeteners.
Unloading three-day diet is a great way to regain your figure after the holidays, not without a hearty feast. This short-lived diet program will allow you to lose 2-3 kilograms and regain the lost lightness. On the first day of the diet, you need to eat buckwheat, which, in order to preserve more useful properties, it is recommended not to boil it, but to steam it with boiling water first in the evening. It is worth eating about 250 g of this cereal per day (weight is given in dry form). On the second day, 500 g of chicken fillet is held in high esteem, which should be eaten boiled or baked. A small amount of cucumbers and lettuce leaves are to be used for the meat company. But on the third day you need to drink up to 1,5 liters of kefir with a fat content of 0-1%.
Up to 4 kg of excess weight can be lost using a fasting diet of duration 4 day… This technique was developed by an authoritative nutritionist Margarita Koroleva. For each dietary day, you will need the following products: one medium potato, 100 g of low-fat or low-fat cottage cheese, 200 g of skinless chicken fillet, 2 fresh cucumbers and up to 900 ml of low-fat kefir.
5-day a fasting diet will help the body say goodbye to harmful toxins and at the same time lose 3-4 unnecessary kilograms. For all 5 days of dieting, you will need to consume the following foods:
– 500 g of hard cheese (choose the lowest fat types and not too salty);
– a bottle of dry white wine (if you do not drink or cannot drink alcohol during this period, you can simply drink unsweetened green tea);
– cottage cheese of zero or low fat content (1 kg);
– 5 boiled chicken eggs;
– 5 apples of any kind;
– 5 tomatoes;
– 5 cucumbers.
It is recommended to consume the same set of foods every day, evenly distributing the above list over 5 diet days. If desired, the diet can be supplemented with garlic, onions, broccoli, white cabbage, celery, dill, parsley and other herbs that you like.
7-day a fasting diet has an even wider range of products allowed for use and allows you to make the process of losing weight more comfortable. Now you can eat lean meat, vegetable vinaigrette, vegetarian borscht, a small amount of rye and black bread, low-fat milk and sour milk.
1 day for 5 meals we use empty buckwheat porridge, for the preparation of which we use 250 g of dry cereal.
2 day
Breakfast: boiled chicken fillet (100 g); 2 fresh cucumbers.
Snack: 100 g of baked chicken fillet.
Lunch: boiled chicken fillet (100 g) and lettuce.
Afternoon snack: 100 g of baked chicken fillet.
Dinner: 100 g of boiled chicken fillet; salad of 1-2 cucumbers, herbs and lettuce leaves.
3 day 5 times we drink 250 ml of kefir. Before going to bed, if you are hungry, you can also drink kefir.
Menu of the four-day fasting diet of Margarita Koroleva
Breakfast: a glass of kefir.
Second breakfast: baked potatoes.
Snack: a glass of kefir.
Lunch: a portion of boiled chicken fillet.
Afternoon snack: 2 cucumbers.
Dinner: cottage cheese.
1-2 hours before bedtime, you can drink another glass of kefir.
Breakfast: cottage cheese (100 g); fresh cucumber and herbs.
Snack: apple.
Lunch: 100 g of cottage cheese (you can with herbs and cabbage).
Afternoon snack: tomato.
Dinner: 100 g of hard cheese; up to 150 ml of wine or green tea.
Monday Thursday
Breakfast: about 150 g of vegetable vinaigrette; a slice of rye or whole grain bread that can be lightly brushed with butter half a glass of low-fat milk.
Snack: a slice of rye bread and low-fat cottage cheese in the amount of 100 g (you can make a sandwich from these ingredients and season with your favorite herbs).
Lunch: a plate of vegetarian borscht; a piece of bread; 1-2 non-starchy vegetables.
Afternoon snack: 100-150 g of lean fish, boiled or baked; about 30 g of bread.
Dinner: 100 g of any porridge, boiled in water; half a glass of low-fat milk; 30 g rye bread.
Tuesday Friday
Breakfast: 100-150 g of non-starchy vegetable salad seasoned with lemon juice and vegetable oil; boiled chicken egg.
Snack: up to 200 ml of low-fat milk; a slice of rye bread.
Lunch: a plate of vegetarian borscht, cooked without frying; up to 150 g of vegetable vinaigrette; 100 g of lean boiled meat with a small piece of black bread.
Afternoon snack: 100 g of zero fat cottage cheese.
Dinner: vegetable salad (100-150 g); a slice of rye bread; a glass of low-fat milk.
Wednesday Saturday
Breakfast: up to 130 g of vegetable salad; a small piece of hard cheese; a slice of rye bread with butter; 1 tsp natural honey.
Snack: 100 ml low-fat milk and a slice of bread.
Lunch: a plate of vegetarian borscht; 1-2 non-starchy vegetables; up to 100 g of boiled or baked lean meat with a slice of rye bread.
Afternoon snack: up to 150 g of zero fat cottage cheese.
Dinner: about 150 g of vegetable vinaigrette; a slice of black bread (with butter).
Sunday
Now you can eat any food, but so that the calorie content per day does not exceed 600 energy units. As with all other days, try to stick to the principles of fractional meals.
Contraindications for a fasting diet
- It is impossible to resort to a fasting diet in case of exacerbation of chronic diseases, during a period of illness (especially of an infectious type), with poor health, a feeling of weakness, diabetes mellitus, individual intolerance to some of the proposed products.
- Also, you can not go on a diet in the presence of gastritis, ulcers, disturbances in the work of the gastrointestinal tract.
- In adolescence and old age, during periods of pregnancy and lactation, diet and relief can be used only after consulting a doctor.
- Of course, a specialist consultation will not be superfluous in any case.
Advantages of a fasting diet
- A fasting diet allows you to lose a few extra pounds without the pangs of hunger, eating a balanced diet.
- Various variants of this technique allow you to choose the most suitable food, according to your taste preferences and pursued goals.
Disadvantages of a fasting diet
- It is not suitable for those who need to lose a lot of pounds.
- Also, a reason to refuse to comply with any of the options for a fasting diet may be the fact that you need to eat fractionally.
- And busy people (for example, during the working day) are not always given the opportunity to eat every 2-3 hours.
Repeated unloading diet
You can resort to 3-4-day diet options with good health after a pause of at least 3 weeks. And if you are going to spend 5 or more days on a diet, it is better to wait a month before restarting.