Get rid of 3 kg in a week and a half is quite realistic. For this you need to lose about 300 g per day. Do not have to exhaust yourself with starvation diets and hours of workout. Simply adjust the diet and lifestyle. Although fans of diets, the menu of which is described in detail, will be able to choose something for themselves.
Low Salt Diet
This power system is very effective. Often, she is prescribed by doctors to obese patients. It is based on the use of proper low-calorie foods and a sharp decrease in salt in the diet. In the process of cooking the dish does not need to salt at all. And to improve the taste it can be salted before serving. It should be understood that many finished products, for example, the same bread, already contain salt. Given this, make your diet so that the daily amount of salt consumed does not exceed 3-4 g.
Watch for calorie dishes. On average, for weight loss will have to "eat up" no more than 1400-1600 kcal per day. Also pay attention to the ratio of components. During the day, you need to eat up to 130-140 g of proteins, up to 110-120 g of carbohydrates, up to 70-90 g of fat. It is necessary to reduce the amount of food eaten at one time, and the number of receptions, on the contrary, increase to 4-6 times a day. Learn not to overeat. After lunch, there should be a slight feeling of hunger.
What is better to exclude from the diet?
- Wheat flour products: pasta, buns.
- High calorie sweets: cakes, jam, sugar, candy.
- Fatty, fried dishes, dishes with a lot of spices, pickles, smoked meats.
It is possible and necessary
- Fish and lean meats.
- Eggs, as well as dairy and dairy products: yogurt, cottage cheese, cheese, kefir, ryazhenka.
- Soups on vegetable or lean meat broth.
- Bran or rye bread, but not more than 150-200 g.
- Vegetables: cabbage, tomatoes, cucumbers, zucchini, beets, a small amount of potatoes.
- Fruit, but better to minimize the number of bananas, watermelons and grapes.
- Sources of vegetable protein: beans, nuts.
On this diet, you can easily get rid of 3 kg or more. During the diet, the body receives all the necessary substances, so if you wish, you can sit on it for more than 10 days.
During such a diet, bran should be included in the diet – about 3-4 tbsp. spoons a day. They can be eaten just like that (having previously been soaked in water), with coffee or tea, added to cereals, soups, kefir, milkshakes and jelly. How to lose 10 pounds or more on bran in 10 days, what is the secret of this product? Bran fill the stomach, thereby reducing the feeling of hunger. Therefore, the portion size will be smaller than usual. In addition, the product has a positive effect on the work of the digestive tract and skin condition.
At breakfast, you must eat any porridge, except manna, with the addition of bran. Perfect for him:
The dish can be pre-steamed overnight or cooked just before use. In porridge is allowed to add a little vegetable oil, a spoonful of honey, fruit or berries.
For lunch, cook the soup on lean meat or fish broth with the addition of any vegetables. For dessert, you can eat any fruit and drink a glass of juice, compote, jelly or milk. Also during the day you can drink green or herbal tea without sugar.
For dinner, eat a large plate of vegetable salad and 100 grams of dietary meat or lean fish. 20 minutes after a meal, drink 200-250 ml of low-fat yogurt or yogurt. If you are tormented by hunger, drink a glass of kefir for 1 hour before bedtime.
This diet is suitable only for those who love fish, because this product will have to be eaten daily. But in 10 days of such nutrition you will lose 3-4 kg. Diet is tolerated quite easily, you will not be accompanied by a feeling of hunger. Significant minus – the monotony of the menu.
Fish diet menu (it must be followed all 10 days):
- After waking up, drink 1-2 glasses of water, then drink water throughout the day (about