How many kg can you lose weight per week without harm to health. So my plan originally looked like this. What can't be eaten

In any big business, the hardest part is getting started. This is what happens with weight loss: most people want to lose weight, get rid of extra pounds, and already mentally see their new body, but when it comes to action, the “fuse” disappears. How to lose weight? Diet and sports will help with this, only a combination of two methods will help you find the body of your dreams. Let's look at which sports burn the most calories, and which foods have a fat-burning property?

Rules for effective weight loss at home

There are many answers to the question of how to lose weight for a man at home. Various sources are full of ways to help part with those extra pounds. Helps some, but not others, why is this happening?

Worth knowing: the most powerful tool to help you lose weight is motivation. Rapid weight loss at home does not begin with physical activity or diet, but with a psychological attitude. It is necessary to clearly realize that you want to lose weight and put your body in order. Only by accepting this truth can you move towards your goal and control yourself.

To quickly lose weight at home for a man, it is recommended to follow the general rules and recommendations:

1. Nutritionists say that you need to start with cleansing the body. To do this, you can use the drug Enterosgel. The tool helps to remove toxins and toxic components that prevent the breakdown of lipids.
2. Helps you lose weight fast proper nutrition. We are not talking about the strictest diet or half-starved existence. You need to derive for yourself a certain formula for your diet, which contains proteins, carbohydrates and fats, as well as vitamins, minerals and other useful substances. Of course, you will have to give up many products, but you can always find an equally tasty alternative.
3. Physical activity- This is a guarantee of a toned figure and burning calories. The toughest diet will not help you achieve your goal if a man sits in one place. After all, sport activates metabolic processes in the body, speeds up metabolism, as a result of which fat is quickly broken down and leaves the body. It is recommended to choose the best type of activity for yourself - some like to run, others like to exercise on simulators, etc.

“I want to lose weight” is a rather vague phrase that is a bad stimulant for the process of losing weight. It is necessary to clearly understand what results will suit. You need to set a specific goal. For example, by such and such a date, you want to lose 5-7 kilograms, tighten your stomach, and at the same time, so that the process does not affect your health.

For your information, scales are a mandatory attribute of losing weight. They help track changes in your body and evaluate the result achieved. On sale you can find modernized models that show the percentage of water and fat in the body.

Run

While running, there is an intense load on the cardiovascular system, blood vessels, muscles and joints, as well as on the entire body as a whole. To lose weight, you also need to run correctly. But this sport is not suitable for all people, there are medical contraindications to intense physical activity:

• History of myocardial infarction;
• Angina pectoris, tachycardia;
• Heart defects;
• Diseases of the respiratory system;
• Asthma, glaucoma, etc.

How to lose weight quickly? Start running gradually. If a beginner runs several kilometers at once, such a sport will not be useful. It is recommended to start with a calm walk, gradually accelerating your steps. After 5-7 days, you can switch to slow running or alternate walking and running.

So that you don’t get tired of the monotony of running around the stadium, you can diversify your route - run along a path in a park, forest, etc. Before the start of the training process, in particular, one hour before, you need to drink 250 ml of warm water. You can drink while jogging, but just a few sips.

You can lose weight by running. Four week training program for men:

1. The first time you need to run at a slow pace for ten minutes, after 3 minutes go at a fast pace. Then they run again for five minutes. This week, the following sessions are extended by three minutes.
2. The second week is “opened” by running for 20 minutes. It is allowed to take one break - a minute, no more. You need to finish the workout at the limit - the fastest possible run.
3. In the third week, you need to run for half an hour, it is allowed to take two small breaks of one minute each.
4. On the fourth week, 40 minutes run, each subsequent session adds two minutes.

Important: in order for the run to give the desired result, you need to breathe correctly. Breathing while running should be deep and even - this allows you to reduce the load on the cardiovascular system and increase the supply of oxygen to organs and tissues. In this case, it is recommended to breathe exclusively through the nose.

Press exercises

A rounded belly gives a lot of psychological discomfort. Getting rid of fat from the sides and abdomen is perhaps the most difficult task. But nothing is impossible. Proper exercise on the press will help melt fat.

To lose weight with the help of special exercises, you need a mandatory warm-up. It helps the muscles and joints to warm up, prepares the heart for the next load, increases blood circulation. Warm-up time - 5-10 minutes. You can perform flexion of the body, rotation of the pelvis. Be sure to stretch your arms and legs.

Simple exercises for the press will help to lose weight:

• Workout called "Bicycle". The man lies on his back, raises his legs and begins to imitate cycling. It is strictly forbidden to help yourself with your hands. They start from 1 minute, gradually increasing the time of the lesson to 5-10 minutes in accordance with the capabilities of the body;
• Trunk lift simple to do. Rest your feet against the wall or in another place, lift your body. Hands are behind the head. Start with 20 approaches, increase the number with each lesson;
• Twisting with a special roller. To do this, the man kneels down, grabs the roller with his hands and rolls it forward, as far as possible from himself. The back is in a straight position, it is impossible to bend.

You can also download the press on a chair. The back is straight, they take the seat of an impromptu simulator with their hands and raise their knees up. The rise is carried out slowly, it is not necessary to touch the chest with your knees. The main thing is that during the workout all the muscles are felt, and the man is tense.

Squats

So, how to lose weight at home? Squats are effective exercises with many benefits. They contribute not only to the burning of calories, but also favorably affect the functioning of the body. The reason for this lies in the fact that in the process of training many muscles are included in the work, blood circulation is accelerated, and the number of contractions of the heart muscle is accelerated.

For your information, when doing squats, you need to tighten the abdominal muscles, which allows you to tighten your stomach and create a strong corset for the spine, as a result of which the load on it is reduced.

There are several variations of squats. Some exercises are focused on slimming the abdomen, others hips. Let's consider a few:

1. Squats to help get rid of thigh fat. The man becomes straight, his back is straight, his legs are slightly apart. Then you need to slowly sit down, while the back does not bend, and the pelvis must be taken back to the angle of the bend of the knees.
2. Squat to get rid of belly fat. The starting position is similar to the last workout. It is necessary to draw in the stomach as much as possible, place the hands on the head, clasping the lock. Perform two sets of 20-30 times.

It will be difficult for a beginner at first, because physical activity leads to the work of muscles in the body. The next day, the legs will hurt, and the training itself will be a little more difficult. To avoid this, you can visit the bath or sauna - they will help reduce discomfort in the legs.

jumping rope

Many trainers, when asked how to lose weight quickly, recommend jumping rope. Like other workouts, start small. For the first time, it is advised to jump for no more than 10 minutes, if you feel bad or feel worse, then stop immediately.

When the body gets used to the load, and the man will jump for 10 minutes without tension, then you can go for an increase - add 5 minutes of time with each lesson, until the total workout lasts an hour.

Basic Rules:

• During class, clothing should be comfortable so as not to hinder movement;
• You need to jump with the same intensity;
• You can not rest and take breaks.

It is allowed to practice several times a day - this will speed up the result. You can notice weight loss after 1-2 months of daily training.

Products for fast weight loss

To get rid of extra pounds you need to adhere to proper nutrition. No need to starve your body with strict diets, it has long been proven that a serious restriction does not lead to the desired effect. The body does not want to part with its reserves.

Fact: for quick weight loss, you can use drinks that have a fat-burning property. For example, cranberry juice works as a diuretic (diuretic) agent that helps remove fluid from the body.

How to lose weight quickly? To achieve a quick weight loss effect, you must include the following products in the menu:

1. Coffee. One cup of coffee is an activator of metabolic and metabolic processes in the body. You need to drink in the morning.
2. Ginger promotes the absorption of food, provides rapid satiety. It can be added as a seasoning to meat or prepared drinks with ginger root.
3. Horseradish and mustard are spices that help break down fat. If you have a history of gastritis and chronic pancreatitis, eat very carefully.
4. Spinach is not only a source of vitamins, but also a product that helps to get rid of extra pounds due to a slight laxative effect.
5. Kefir normalizes the digestive process, enhances peristalsis of the gastrointestinal tract.
6. Bran is characterized by low calorie content, while perfectly cleans the intestines from toxins.
7. Arugula is a low-calorie salad, dulls appetite, contains many vitamins and nutrients.

During weight loss, you need to drink plenty of water. The liquid helps to reduce appetite, maintains water balance in the body. Non-carbonated mineral water improves digestion, activates metabolic processes. 5-10 minutes before any meal, it is recommended to drink 250 ml of water at room temperature.

It is necessary to change the menu gradually so as not to provoke stress for the body. For example, first give up sugar, replacing it with natural honey or dates. After giving up products with white flour, fruits, berries and vegetables are allowed as an alternative.

Liz Vaccariello, editor-in-chief of Prevention magazine and author of several books about (including such bestsellers as Flat Belly Diet and The Digest Diet) believes that - the result of malnutrition. So, according to her diet for a flat stomach, if you eat food rich in "healthy" fats. And in the recently released "diet digest" Liz describes the components that (with sufficient physical activity) contribute to rapid weight loss. We invite you to get to know them.

1. Proteins

4. Cocoa

The following news will also please the sweet tooth: according to recent studies, MD, head of the research center at the Yale University School of Medicine, David L. Katz (David L. Katz), protects the skin from the harmful effects of ultraviolet radiation, strengthens the nervous system, improves mood and (drumroll! ) contributes to rapid saturation.

5. Vinegar

Do not rush to say "Fu!" - scientific studies show that vinegar has a so-called glycemic effect, which means that after eating it, blood sugar levels remain normal (although GI jumps sharply from other foods). And this, in turn, contributes to the rapid saturation and reduction of portions.

6. Fiber

Have you ever wondered why it is recommended to start dinner with a salad? It's all about the vegetables. Carrots, tomatoes and other vegetables, as well as fresh herbs, are rich in fiber, which, although not digested, perfectly satisfies hunger. Thus, treating yourself to a vegetable salad seasoned with, for example, apple cider vinegar, you will eat much less during lunch.

7. Coconut oil

According to Liz Vaqueiriello, saturated fat should make up no more than 10% of your total daily calories. However, she recommends eating as it helps increase "good" high-density lipoproteins and decrease "bad" low-density lipoproteins. Thus, cholesterol is normalized and weight is reduced.

8. Unsaturated fatty acids

Monounsaturated fatty acids help break down fat, so people who regularly eat olives, nuts, and avocados tend to be in great physical shape. And in products such as fish, certain types of nuts and seeds of some plants, there are a lot of polyunsaturated fatty acids. Omega-3s have an anti-inflammatory effect, prevent obesity and improve mood.

9. Resveratrol

10. Calcium

Calcium is good for bones and also helps control hunger. Studies have shown that people who do not have enough calcium in the body are more likely to be overweight, because they are not able to.

11. Milk

Most calcium, of course, is in milk, but this is not all the beneficial properties of dairy products. In 2010, scientists found that a cup of skimmed milk after a workout helps burn fat and increase muscle mass.

12. Kinva

Quinoa, colloquially known as quinoa, is an ancient grain rich in protein, amino acids, phytosterols and vitamin E. In addition, according to recent studies, quinoa is an inhibitor of dietary fat, which helps to reduce body weight and reduce appetite. So quinoa porridge is an excellent dietary dish.

In 2001, I really wanted to lose weight. And he did it dropped 30 kilograms in four and a half months: from 112.6 kg to 82.6 kg. I did it myself, on my own, without using medications. Everything was done in an exceptionally healthy way: the right diet (I did not use strict diets), gym sessions (medium intensity) and light, easy fasting.

In my experience, I realized: there is nothing difficult in losing weight. This can be done by anyone who has problems with being overweight. And most importantly, this is done quite easily and simply. Of course, if you know what and how to do.

How it all started: how I wanted to lose weight

As a child, I was slim and remained so until the age of 24. After that, the wrong diet, beer with a high-calorie snack, and the habit of filling up on nervous grounds brought down my metabolism and I began to gain weight. The peak of this process came in the winter of 2001: during the winter I added 6 kilograms and reached 112.6 kilograms of live weight. My height is 176 cm, in April 2001 I turned 28 years old. By this point, I already knew well what hypertension is and how it affects my communication with my wife.

Two of my friends worked with me: one is taller than me, the other is shorter, both are about my size. In the short one it was 114 kilograms, in the high one 116. And in February, both of them fell ill sharply: one had a naughty heart against the background of hypertension, the other had kidney failure. Both disappeared from work for a long time: they lay at home, getting out only to the hospital.

Of course, before that, I had already thought more than once that something had to be done with my weight. But then I just got scared. And to be honest, I was very scared. Moreover, my hypertension again reminded of itself. I calculated a simple proportion: what will happen if I continue to gain 6 kilograms a year. Most likely, in this case, I would not have lived to be 50 years old (or maybe I would have grunted right after 40). And long before that he would have ceased to be a man.

So the reason for my great desire to lose weight was very simple: a strong fear for my life and health. And also for their manhood.

Mode: nutrition, training and light fasting

When I started losing weight, I was 112.6 kilograms. I set myself a Goal-norm: lose 30 kilograms and a Goal-maximum: reach a weight of 80 kilograms. By the way, I didn’t set any specific deadline, because I didn’t even know approximately how fast you can lose weight. Therefore, I decided to choose such a regimen for myself in order to get the result as quickly as possible: I did not know how long my fear (from which it all started) and my willpower would support me.

At the very beginning, the advice of two people helped me: my mother, who struggled with her overweight for a long time and not very successfully, and one old friend. who lost 10 kilograms a few years ago, bringing her figure into excellent condition. An acquaintance in a long conversation said that she was on a diet of 1200 calories daily. Mom gave me some useful books on healthy eating, calories and diets. My idea was simple: limit calories and go to the gym.

From the literature, the section in one of the cookbooks devoted to healthy eating turned out to be the most useful. There were tables of proteins, fats, carbohydrates and calories contained in various foods. It was a discovery for me that the calorie content of some products can vary by an order of magnitude: for example, 100 grams of fried pork (about 600 kcal hereinafter, the calorie content is based on 100 grams) is equivalent to two kilograms (!!!) of different vegetables (about 30 kcal ). And often the most high-calorie foods were those that I didn’t really like: butter (870-900 kcal), mayonnaise (620 kcal), various cereals and rice (310-330 kcal). But some products (primarily vegetables 30 kcal and fruits 40 kcal) can be eaten almost unlimitedly. And the most profitable cucumbers: fresh cucumbers have only 8 kcal, and pickled 13-16!

In addition, I found on the Internet and read Paul Brega's book "The Miracle of Fasting". The logic of the book completely coincided with mine:

• firstly, a little fasting has a beneficial effect on health;
• secondly, zero kilocalories per day is the very ideal that you can and should strive for with a radical weight loss!

Bodybuilding books also gave advice on healthy eating, which is an integral part of working on your figure. The recommendations there were as follows: there must be enough proteins and carbohydrates, fats at least, drink a lot.

I decided that if a diet of 1200 kcal per day gives a good result, then it will be more effective to maintain a regime of 600 kcal per day. According to preliminary calculations, it was quite realistic to maintain such a regime. At the same time, I note that I always eat late at night and cannot go to bed on an empty stomach. In addition, it was necessary to eat meat and dairy products: if there were not enough proteins in the diet, I would lose weight due to muscles, and not due to fat. Which, of course, I didn't want. And this, in turn, required quite strict restrictions on what can be eaten and how it should be cooked.

So my plan originally looked like this:

• For as many days as possible, adhere to a diet of 600 kcal per day, in extreme cases 1200 kcal per day.
• At the same time, there should be enough proteins in the diet (due to lean meat, fish, cottage cheese and sour-milk products). The rest of the diet mostly vegetables and fruits. At the same time, fats must be minimized in every possible way!
• Once a week daily unloading hunger strike according to Breg.
• Twice a week training in the gym.

Of course, life has made clarifications and adjustments to this plan:

In fact, I was on a 600-calorie-per-day regimen three days a week on average. For another two or three days, I kept myself within 1500-2000 kilocalories (which, with a weight of 112 and even 100 kilograms, is also a fairly effective unloading regimen). But on weekends and holidays, when you either sit at home or go to visit someone (for example, for a birthday) ... one or even two days a week I gorged myself properly! As a result, usually two or three days after the weekend, I returned to the weight that I had on Saturday morning, and only then resumed weight loss from the previously reached milestone.
The diet has proven to be the most important part of the weight loss regimen in general. For example, there was a period when I did not go to training due to illness I sat at home and was sick. I ate quite a lot, but everything was properly cooked from the right foods and I slowly continued to lose weight. I also had another period during which I actively trained, but at the same time I was not strict enough about the diet. In this case, the weight did not move down one iota until I restored the correct diet.

From this, I concluded that diet is more important for weight loss than exercise. And I turned out to be right: I later found confirmation of my conclusions in the brilliant book by M.M. Ginzburg "How to defeat excess weight." I will add that the products from which food is prepared are important but equally important is HOW to cook. For example, if you fill an ordinary summer salad (tomatoes, cucumbers, greens) with two tablespoons of mayonnaise this mayonnaise will have more calories than the salad itself. It is often more reliable to cook your own food than to see if everything is cooked correctly. As a result, I got pretty good at cooking while losing weight. And not only me: some of my friends, who also lost 10-20 kilograms of weight on their own, also learned how to cook for the same reasons.

I really spent a daily unloading hunger strike almost every week. Moreover, I established a regimen when hunger strikes (or, more precisely, “fasting days”) took place on Mondays, which was very helpful with the usual gluttony on weekends. In fact, it is not so difficult to arrange daily unloading. First of all, you need to set the hour "X" suppose 21.00. On Sunday you do not eat anything after 21.00. On Monday morning you go to work and do not eat anything all day until evening. At the same time, you can and should drink tea and coffee without sugar in large quantities (sugar substitutes without calories are possible). By 21.00 the day of unloading ends. After 21.00 you can eat half a kilo of fruit and wash it down with well-brewed tea or hibiscus. This will save you from having to go to bed on an empty stomach and will not reduce the effect of unloading.

When I first came to the gym, shaking with all my bodies, the trainer clearly did not take me seriously. However, he gave me sensible recommendations on what exercises and how to do in order to lose weight. I usually practiced twice a week for one and a half to two hours. The lessons included reinforced block of exercises for the press. All regular exercises with a barbell, dumbbells and on simulators were done in 3-4 sets and with the maximum number of repetitions, with an average load. Besides, calories burned effectively on an exercise bike I usually pedal for 15-20 minutes (I can also recommend treadmill and ski simulator). By the way, when I dropped the first ten kilograms, the coach's attitude towards me became extremely respectful. With further weight loss, the trainer's respect only grew. In addition, the trainer began to introduce me to women who visit our gym: I advised them how to lose weight.

Exercising in the gym is also useful in order to tighten the skin. If you are seriously losing weight there is a great danger that after dropping the first 10 kilograms your skin will hang from you like a bag. Thanks to the classes in the gym, I managed to avoid this and I lost as much as 30 kilograms. Although the stretch marks on the sides still appeared.

And here is the result weight loss by 30 kilograms in 4.5 months was obtained. I am proud of this result and wish you the same success!

Reports from the battlefields: the rate of weight loss

In achieving any Goal, the most important thing is to objectively assess the degree of achievement of the result. It's best when you can do it in real time. When losing weight, you have as many as two objective guidelines: weight and waist circumference. Waist measurement is especially useful for those who can no longer weigh themselves on conventional scales (from 120 kilograms of live weight and above).

For me, the main reference point was Saturday morning weight. I weighed myself in the morning every day, and during the day I got on the scale at every opportunity. Weekly on Saturday mornings I recorded the control weight for the week. It helped me objectively assess progress in my weight war. The results were:

I lost 12 kilos in 1 month.

For the 2nd month 8 kilograms.

After that, cruising pace was established: I dropped about 4 kilograms per month, which allowed me to remove another 10 kilograms in 2.5 months.

After I reached my Goal-Norm in 4.5 months, I continued to lose weight and realized the Goal-Maximum. Ultimately, the minimum weight I reached was 78 kilograms almost 35 kilograms less than the weight I started with.

Daily weight control helped me catch some important patterns that helped me a lot all the time.

In my experience, weight gain and loss does not occur immediately, but with a delay of one day. For example, if you seriously unloaded yesterday, and even went to a workout, it’s far from certain that today your weight will become less. But if you support the unloading mode even today, tomorrow the result will be obvious! And vice versa, if yesterday there was unloading, and today you overeat something high-calorie tomorrow you will weigh, at best, as much as the day before yesterday. But if you ate heartily yesterday unload today, and tomorrow you will be able to avoid extra kilograms!

Alcohol retains water in the body. Therefore, if you have begun to weigh more after yesterday's evening libations do not worry, by tomorrow everything will be fine. Unless, of course, you are not eating too much. Alcohol is a high-calorie thing (especially strong drinks 40 degrees or more). But the most dangerous thing is that it increases appetite and suppresses the feeling of satiety. In addition, you are unlikely to count calories when you are "under the safe." They get fat not from beer (light beer has 40 kcal like fruit juices), but from high-calorie snacks for beer (chips and nuts about 560 kcal, croutons about 350 kcal). It is best to make sure that snacks are plentiful and low in calories before drinking begins. Eat beer with squid, crayfish, lean fish or shrimp you won't get fat!

Weight is dropped unevenly. At first, it can fall quite rapidly. But after a few weeks, the fall slows down and stops. Moreover the weight may even come back despite the fact that you continue to adhere to the regimen. In fact, everything is in order: it's just that your body, not aware of your intentions, has decided that you are killing yourself and resists to the best of your ability. Such resistance usually lasts 2-3 weeks, during which time you can even give yourself a little indulgence. Then the body gets used to its new state, you tighten the regime and weight loss resumes! All this is clearly visible on my weight loss chart.

When you lose weight, your first reward is a feeling of lightness and overflowing energy. It becomes especially strong after the first ten kilograms are dropped: it seems to you that you are just fluttering. And no wonder: imagine that before you constantly walked with a ten-kilogram weight, sat with it, lay down, lived with this weight. And now you've finally thrown that weight away! No wonder you feel light and energetic. What else will happen if you lose 20, especially 30 kilograms! I already know...

Especially for leaders: while I was losing weight, I realized that constant effort (if not violence) on oneself is much harder to do than to force subordinates to do something. But if you can tame yourself and achieve results, then there are simply no unsolvable managerial tasks for you!

In parallel with weight control, I tracked the change in the volume of my waist. On average, for every kilogram I lost, my waist decreased by a centimeter. I don't know if this is the case for everyone or just me. But I can say one thing for sure: for every ten kilograms you lose, you will have to change almost your entire wardrobe! Tip: if ten kilograms is only the first stage, do not buy too many things at once: then everything will have to be thrown away. But how cool you will look in your old clothes! For example, I wore the same trouser belt the whole time I lost weight I only pierced new holes in the belt. As you can guess, the belt ended up being 30 centimeters longer than it should have been. But how easy it became to show what I had achieved it was enough to show where the holes are, on which I fastened the belt before! So to say, I always carried my main argument with me. I threw out all my old clothes a long time ago but this commemorative belt is still in the far corner of the closet.

I still scold myself that I didn’t think to take a picture in swimming trunks before I started losing weight! Of course, the reason is that I simply did not believe in the success of my hopeless undertaking. And he believed only when he had already removed the first ten kilograms - like a cow licked with her tongue. The trouble is that I don't have a single photo taken when I was over 106 kilos. So if you're going to lose weight based on my experience don't repeat my mistake, take a photo before starting the process! When you reset, take a photo in the same position and post the two photos side by side in your photo album. Something to show your friends!

Nutrition: know-how

“Is it possible to do without a diet if you use special massage, acupuncture, or psychotherapy?

Unfortunately, a reliable and predictable weight loss in an obese patient can only be achieved with the help of a specially selected diet. All other treatments, at best, either increase the effectiveness of the diet or improve its tolerability.”

- M.M. Ginzburg, "How to defeat overweight: work on the mistakes"

Proper diet is the most important thing when losing weight. It matters a lot what you eat and how it was prepared. It is no coincidence that many people who lose weight learn to cook themselves. Sometimes it's just impossible to explain that you DO NOT put vegetable oil in your kale salad. They answer you: “yes, I just added two spoons, it’s tastier!” At the same time, they stubbornly refuse to understand that these two spoons are pure fats that you minimize in your diet with all your might. And there are more calories in these two spoons than in a bowl of the salad itself.

Remember: you and only you are responsible for the result! And in order to lose weight effectively and for sure, you can even take on additional responsibilities around the house. Most important:

• Prepare meals to make sure you eat exactly what you need to lose weight.
• Buy products so that in the refrigerator and in the kitchen there is only what is useful for your regimen.

Basic principles of diet:

The key to a weight loss regimen is calorie restriction while minimizing fat. Radical weight loss up to 600 kcal per day, intensive up to 900 kcal, normal cruising up to 1200 kcal. At the same time, there should be no more than 40 grams of fat per day, a maximum of up to 70 grams per day. An example of a diet for 600 kcal per day: 250-300 grams of chicken breasts stewed with spices (or 500 grams chakhokhbili recipe see below), about a kilogram of fresh vegetables and fruits, well-brewed tea (black, green, hibiscus) in unlimited quantities.

At the same time, you need to eat enough protein to lose weight due to fat, and not due to muscle mass. The daily norm of proteins is about 70-75 grams per day, about the amount contained in two chicken breasts.

Carbohydrates in a certain amount are useful to the body. Carbohydrates are dangerous only together with fats: against the background of carbohydrates, fats are easily digested, adding fat deposits to your sides. It is carbohydrates that affect the feeling of satiety: it is determined by the content of sugar in the blood. Therefore, if you are hungry and urgently want something (or someone) to eat the best way to satisfy your hunger is through foods containing easily digestible carbohydrates. For example, eat a couple of apples, drink well-brewed tea, and wait half an hour for carbohydrates to enter the bloodstream.

Fiber is extremely useful: it practically does not provide calories. At the same time, fiber perfectly trains the work of the intestines and cleans the digestive tract, dragging with it everything that is in it. This can be used when you have eaten something that you really wanted to eat but is bad for your regimen. Have you eaten a big piece of cream cake? Eat an apple right away, it will take the cake with it, not allowing the fats to be completely absorbed! A lot of fiber is found in vegetables, fruits and bran.

Read some good book about the calorie content of various foods, at least the corresponding section in the cookbook. And then carefully look at the information on the labels and packages. They usually write calories, as well as the content of proteins, fats and carbohydrates per 100 grams of product. At the same time, do not forget about common sense: there CANNOT be 100 kcal in pork sausage. And even if the sausage is mainly from soy (like most sausages) it still cannot have such a calorie content. If the label says one thing and the cookbook says another, the label is probably lying.
The main thing in the diet is not to squeeze the maximum effect in the next few days, and then fail. The main thing is that you can maintain a diet that is acceptable in terms of efficiency indefinitely. Therefore, you must make your regimen comfortable enough. Don't limit yourself too hard, give yourself a rest. For example, three days a week you adhere to a more rigid unloading regimen (within 600-900 kcal / day) alternate these days with a softer regimen (up to 1200-1500 kcal / day). One day a week, you can afford to eat whatever you want including sweets and even (horror!) fatty foods. Maybe you will go with friends to barbecue or go to a restaurant great, once a week you can afford it! No need to make yourself an ascetic: excessive asceticism is harmful to weight loss. Do you want to eat a piece of something very tasty, but not very healthy? Eat, a small piece will not bring excessive harm to your regimen! Only comfort mode can be effective. In any case, I had just such a regimen and if you are satisfied with my results, then my regimen will suit you!

My principle: when losing weight, you need to eat as much as you want, when you want, and all the most delicious!

Therefore, I do not like strict diets: I do not understand why on the third day I should eat cabbage and not carrots. Such diets are made for people who are trying to lose weight without sorting out their own calories and fats. A person who can independently read the inscriptions on the label and figure out what's what does not need such difficulties. Decide for yourself what you can eat and what you can't it's more convenient, more comfortable and much more reliable!

For example, when you come to a holiday, it is important to immediately determine what snacks from the festive table are best to fill your stomach to the maximum. You need to find the lowest calorie, high-fiber snacks (usually vegetable salads and fruits). With them you fill the main volume of the stomach, the rest you taste. Then all the other tasty, but high-calorie dishes will cause the least damage to your regimen. And you can try absolutely everything without denying yourself anything!

And yet man is weak. At night, you can run to the kitchen and eat whatever you find in the refrigerator. But if you have made sure that only diet foods are in the refrigerator this will not cause serious damage to your regimen.

What you can and should eat:

Vegetables:

• Cabbage, carrots, onions, beets, radishes, zucchini, etc. 30 kcal (hereinafter all calories are per 100 grams).
• Tomatoes, greens, radishes, bell peppers 20 kcal.
• Cucumbers 8 kcal (!!!)
• With restrictions canned green peas 70 kcal (mainly in winter when there is little greenery).
• Limit or exclude potatoes: boiled without skin 80 kcal, boiled in their skins 50 kcal (!)
• Eliminate or limit corn and beans.
• In summer, vegetables can be eaten fresh and in salads, as well as stewed with spices as a side dish. In winter, pickles and marinades are widely used. By the way, it is believed that sauerkraut is one of the most useful products in world cooking!
• I recommend using frozen vegetable mixtures widely in winter and spring. Their calorie content can vary greatly depending on the composition of the mixture. You need calories within 30 kcal.

Fruits and berries:

• Apples, oranges, tangerines, persimmons, kiwis, plums, peaches, apricots, raspberries, strawberries, cherries, etc. 40 kcal.
• Watermelon the same 40 kcal. It is dangerous because you can eat several kilograms of it, which, even with a low calorie content, will give a tangible result.
• Pears are also 40 kcal, but be careful with them: they do not mix well with some foods and can give you a nightmare. In my experience, the scariest combo is pear fried pork with fried potatoes, and then for dessert baked goods with something sour milk. Result St. Bartholomew's night, especially terrible if the pear was overripe. Eat pears separately, at least an hour before and after another meal! Exception any other fruits and berries: pears are combined with them without problems.
• Melon 40 kcal. The peculiarity of the melon is that it is considered a cleaner of the body. Therefore, it is useful to eat it separately, with an interval of three hours before and after any other meal. In my experience, in the summer a good melon with tea brewed in an oriental way (with mint and thyme) can be eaten for almost the whole day.
• It is said that pineapple, eaten in large quantities, is very conducive to weight loss. It is better to check in Thailand: there pineapples cost 8 rubles/kilogram in terms of our money. I have not verified this in my own experience: this is the experience of a friend of mine who actually lost weight in this way. However, he was seriously involved in losing weight, and pineapples were only one of the activities. Moral: without a serious attitude to the matter, pineapples will not help!
• Limit grapes (60 kcal) and bananas (80 kcal).
• In summer and autumn, you can eat fresh fruits and berries. And in winter, imported fruits apples, oranges, tangerines, persimmons can generally be the basis of the diet: they are not so expensive, and even cheaper than some vegetables. In addition, in winter, you can to some extent use canned pineapples and peaches, as well as frozen berries. Raisins, prunes and dried apricots also help - but be careful, they are significantly higher in calories than fresh fruit!

Meat and fish (provide the proteins you need):

• Chicken breasts with skin removed 100 kcal. The ideal protein food used by athletes around the world to build muscle faster. By the way, in any case, I recommend removing the skin when you cook the chicken: it has more fat, and it also stores the bulk of the harmful substances that the chicken has eaten in its life.
• Chicken legs and chicken meat in general (except for breasts), as well as turkey 200 kcal.
• Beef, veal 200 kcal.
• Offal: liver (chicken and beef), kidneys, chicken stomachs and hearts, beef tongue 200 kcal.
• "Crab sticks" (actually cod meat) 97 kcal.
• Low-fat sea and river fish: pike perch, pike, perch, pink salmon, sea bass, hake, etc. up to 150 kcal.
• Crabs, crayfish, shrimp (finally, lobsters) up to 100 kcal. It's not easy to get enough of this but such a snack is great for long gatherings with friends.
• From sausages above all ham from beef, veal, chicken or turkey (option: chicken roll). Even better is lean smoked beef or veal, as well as smoked chicken wings (only our lean chickens not American broilers!)
• Various aspics and aspics from chicken, beef or with beef tongue.

For meat dishes, the method of preparation is very important. Anything stewed (no oil is added, but spices can be widely used), boiled, baked and steamed is suitable for you.

Dairy products (provide the proteins you need):

• Kefir, fermented baked milk, etc. calorie content depends on fat content. Diet kefir 1.8% fat (for example, BifiDOCTOR) 45 kcal, regular fat 2.5% 53 kcal. Worse, when the fat content is 4% this is already 70 kcal.
• Yoghurts 100-130 kcal.
• Cottage cheese: low-fat cottage cheese like "Danissimo" about 140 kcal (even less in "Vitaliniya"). On the contrary, fatty curd mass should be excluded from the diet.
• Sour cream calorie content also depends on fat content. Sour cream 15% fat 160 kcal. On the contrary, 20% fat 200 kcal sour cream should be limited, and 30% fat 300 kcal completely eliminated.

Other goodies:

Salads are best dressed not with mayonnaise and, of course, not with vegetable oil. You can use low-fat sour cream or even kefir (however, with kefir it turns out not so tasty). You can also dress the salad with lemon or orange juice. Some low-calorie soy sauces are also suitable. There is another great option that few people know about natural grape (!) Or apple cider vinegar. This is not synthetic! Personally, I have been using grape vinegar for salad dressing for many years, the taste is interesting, and the additional calories are zero.

Meat and garnish can be easily poured with ketchup in Baltimore ketchups, for example, only 70 kcal. Just remember to look at the calorie content on the label when buying! Other options: Tkemali sauce, low-calorie soy sauces, some Heinz sauces with a calorie content in the range of 100-140 kcal.

Instead of sugar, it is advisable to use sweeteners in tablets one package usually contains from 600 to 1200 tablets, you need 3-4 of them per cup of coffee, and there are practically no calories in them. By the way, it is convenient to take them with you on the road: the packaging is small and light.

Salt is better to use iodized good for the thyroid gland.

For myself, I found the perfect replacement for bread and cookies. These are bran, and not just bran, but crispy bran sticks. Companies such as Dietmarka produce salty bran sticks with a calorie content of 155-230 kcal and sweet ones with a calorie content of 170-320 kcal. Bran sticks are wheat and rye, with different flavors: carrot, garlic, Jerusalem artichoke, cinnamon, apple, etc. At the same time, 200 grams of bran sticks is a healthy package. Counts. what kind of package you should eat in a week. But even if you sat down and decided to have a tight bite of bran you are unlikely to master more than half of the package. Bran is good, firstly, in order to eat up urgently: 100 grams of bran plus a mug of dietary yogurt 300 kcal, and you feel full. Another option is when you want to nibble on something without breaking the routine: nibble bran sticks for your tea (you can also nibble on an apple) and read a book. After a while, you will feel full despite the fact that you "took on board" about 200 kcal.

What can not be eaten:

It is necessary to completely exclude oil from the diet and from cooking (which is more difficult): both butter (870 kcal) and vegetable along with olive (900 kcal), as well as cooking oil, margarine and lard. Eliminate fried foods in your kitchen as a class!

It is also necessary to completely exclude mayonnaise (630 kcal). In case of your extreme attachment to mayonnaise, use "light" varieties with reduced fat content (they can have up to 260 kcal).

It is best that neither oil nor mayonnaise be PHYSICALLY in your kitchen and in your refrigerator. Favorite question of culinary experts: “what to fry on”? My answer: add water, close the lid and simmer!

Fatty meat: pork and lamb 600 kcal! 100 grams of pork, for example, is equivalent to 300 grams of beef and 600 grams of chicken breasts. In every possible way, also limit duck and fatty fish: herring, mackerel, tench, etc.

Any cereals (buckwheat, rice, millet, etc.) and everything that is prepared from them all have a calorie content of 310-330 kcal! Many people think that rice is a diet food. I don’t know how dietary but certainly extremely high in calories. Most Asians have lived on a couple of cups of rice a day for thousands of years, and lived normally forgot about that? You need to think with your head, with your head! Or is the head needed only to be what is?

Bread, pastries, cookies, gingerbread, cakes, pastries, pasta - all this has a calorie content of 260 to 600 kcal. Especially harmful are cakes and pastries with butter cream, as well as pasties fried in oil. By the way, I personally like good pastries (I am especially partial to quality cupcakes). So I made a management decision: no bread to be able to eat muffins! As Marie Antoinette said: “They have no bread? Let them eat cake!

Sweets and chocolate (300-600 kcal). Moreover, if sucking sweets are not so terrible yet (they contain only carbohydrates), then chocolate has a lot of fat. In the Second World War, the NZ pilots had products that were most energetically valuable with a minimum volume: chocolate and cognac.

Nuts of all kinds and chips: 500-560 kcal. By the way, a flavor enhancer is added to the chips, causing a reflex desire to eat more!

Cheese 400-500 kcal. However, many types of processed cheese (for example, "Hochland") have a calorie content of 220-260 kcal.

In general, various pastries with meat are common in Russian and German cuisines. In general, it is customary to eat meat with bread. Indeed, meat with bread, especially fried meat (and even better with fried potatoes), allows you to eat very well (all fast food is built on this). The trouble is that before the main problem was hunger. And now the main problem is just the opposite an excess of calories and fat. You won't die of hunger these days. But overweight and related diseases can kill you. So the goal is to minimize the amount of calories and fat in your diet. Only in this case you will be able to eat enough and at the same time maintain a figure and health.

I remind you that people used to live from hand to mouth and our metabolism is designed for this. What used to be good is now unacceptable. Don't eat meat (especially fried) with bread, much less with fried potatoes or (even worse) with rice or pasta! Pizza is food for poor Italians, it will help you gain weight, and it can kill you. Russian holiday tables are dominated by salads of German cuisine herring under a fur coat and Russian salad: meat or fish, potatoes and mayonnaise. Let the burghers eat it themselves. Look what is happening to them: their death rate has long exceeded the birth rate!

And most importantly no, I emphasize, no fast food! In one shawarma there can be up to 1000 kilocalories, and it will last you a maximum of two hours, after which you will want to eat again. Damage to your health will cost you a hundred times more than the cost of the shawarma itself. It is no coincidence that in the States, where fast food is most developed, there are so many terribly fat people. "McDONALDs" causes much more damage to their country than all the terrorists combined.

What drink:

When thinking about what to eat and how to prepare it properly, it is often forgotten that drinks also contain calories. For example, fruit juices contain 40-60 kcal, as do carbonated drinks such as Coca-Cola, Pepsi-Cola, Fanta, Sprite, etc. A large glass of Coca-Cola 0.5 liters is already 200 kilocalories! By the way, the same number of kilocalories is contained in beer.

There are many prejudices about how much and what to drink during a diet. For example, that you can gain weight because you drink a lot. Yes, you can but only for a while (a day or two). Then the excess fluid is expelled from the body. It is more important not to eat too salty food: each gram of salt in excess of the amount required by the body binds 100 grams of water in the body. Carbonated drinks can also cause some difficulties gases can impair digestion and additionally retain water in the body.

In some cases, it is desirable to drink a lot in order to effectively lose weight. For example, when you sweat in the heat or while exercising, the body burns a lot of energy when you sweat. And this is exactly what is very useful to you. And it is clear that you need to drink a lot to sweat a lot.

The most dangerous drinks are alcoholic. Wine is already quite a high-calorie thing, and all strong drinks (vodka, cognac, whiskey) are high-calorie to the highest degree. Plus, alcohol dulls the feeling of satiety. In general, if you start drinking better drink beer or wine. And make sure you have a low-calorie snack in front of you because you are likely to eat a lot of it.

• Ordinary water.
• Mineral water both still and carbonated (but don't get carried away!)
• Well-brewed tea (black, green and hibiscus) is useful in any quantity, tones and has a beneficial effect on digestion. On days of radical unloading, I drink two 450-gram mugs of well-brewed flavored black tea in the morning. After that, I feel a boost of strength, and for half a day I don’t want to eat. By the way, the drink that most Russians call tea is not tea at all, but a miserable surrogate. The fact is that tea is usually brewed completely wrong, and a pale likeness of a real drink is obtained. How to brew tea correctly can be found in the book “Tea” by V.V. Pokhlebkin.
• Well-brewed coffee (in extreme cases, an instant surrogate).
• Tomato juice (16-20 kcal).
• Coca-Cola Light and Pepsi Light (calorie-free) if you really can't live without cola.
• Milk preferably with a fat content of 0.5%, although I do not know how it differs from water. To be honest, I'm not a fan of milk.
• Sour-milk products (kefir, ryazhenka, varenets, etc.) with a fat content of up to 2.5% up to 53 kcal.

How to cook:

As mentioned above, everything is stewed (without oil, but spices can be widely used), boiled, baked and steamed. There is a belief that diet food is insipid and tasteless. This is a complete fallacy! Frying in oil does not add flavor to the dish. But the use of spices in dietary cooking to make the dish interesting, tasty, fragrant and maybe a little spicy is not only not limited, but also welcomed in every possible way! Moreover, more spices less salt, and, as you know, we don’t need extra salt.

Traditional Russian cuisine (porridges, pies, dumplings), as well as German cuisine mixed with it in the vastness of Russia, do not correspond to the diet you need. The main goal of such a kitchen to eat as little as possible, to eat as much as possible is directly opposite to your interests.

I recommend Georgian cuisine to your attention its style corresponds to the diet we need as much as possible. Meat stewed with vegetables in its own juice, without adding water and oil, but with herbs and spices it is tasty and very healthy. Chakhokhbili has become my regular dish, as tasty and non-pumping as cabbage soup. How real chakhokhbili is prepared is best read in the classic book by V.V. Pokhlebkin “National Cuisines of Our Nations”. By the way, I myself, after standing at the stove for a long time, I think: Pokhlebkin wrote the best cookery books. If you want to cook great read Pokhlebkin, starting with "Secrets of Good Cuisine", and don't even open the rest of the cookbooks! Now you can buy all Pokhlebkin's books at once, published in one large volume “The Great Encyclopedia of Culinary Art. All recipes by V.V. Pokhlebkin.

As an example, I will tell you how to cook my signature dish “winter chakhokhbili”. Real chakhokhbili is good to cook in the summer, meat and vegetables are stewed in the pulp of fresh tomatoes. I changed the recipe for winter conditions. It turned out to be a very tasty dish especially for an extremely lazy cook (like me).

I give all proportions for a large brazier (duckling), in which I cook chakhokhbili for the whole family for a week at once. Of course, the quantity of all products can be increased or decreased, while maintaining the proportions between them depending on the volume of the fryer.

Winter chakhokhbili:

Preparation: chicken breasts are taken, skinned, fillet pieces are cut from them and cut into strips 1.5 cm wide across the meat fibers. For the lazy: buy ready-made chicken breast fillets in the store (I do this). You will need 2.5 kg of breasts or 1.5 kg of fillets.
Potatoes (1 kg) and onions (700 grams) are peeled.

A large brazier (duckling) is taken, in extreme cases, a pan. It is desirable that the walls are thick (so that the heat from the fire is distributed fairly evenly). The brazier is put on fire (it should be stronger than average) and heated for 5 minutes (until the moment when it heats up and strong heat comes from its bottom).

Start Cooking: You toss stripped chicken meat into a hot brazier. The meat should immediately stick to the walls and bottom of the broiler. Within 5 minutes, the meat crust is fried from below, and the meat lags behind the walls and bottom of the brazier. After that, you stir the meat so that it is fried on all sides. At the same time, the meat gives a lot of juice, which can be drained into a bowl or a deep plate: You want the meat to form a crust first, and not to boil it in its own juice. If at some point the meat, on the contrary, starts to burn add the juice that you drained earlier. Fry the meat for another 5 minutes 10 minutes should elapse from the start of cooking (the moment the meat is laid). At the same time, the meat is fried in a brazier with the lid removed (!)

During steps 3-4 you have time to cut potatoes and onions. Potatoes are cut lengthwise in half (large into 4 parts). These pieces are cut into slices 7-8 mm thick. Two or three onions are cut into cubes, the rest in transverse circles 5 mm thick (then you use your fingers to separate these circles into separate circles in layers).

After 10 minutes from the start of cooking, you add onion to the brazier, pour out the remaining juice (if you previously drained it from the brazier), mix thoroughly and add a little salt (a few pinches of salt). Onions should be stewed in meat juice. Continue simmering the meat and onions in the broiler with the lid open for 5 minutes, stirring occasionally.

After 15 minutes from the start of cooking, reduce the heat to medium and put the potatoes in the brazier. There you also add 300 grams of tomato paste or Baltimore ketchup (for example, Bulgarian) this will replace fresh tomatoes. Finally, pour two 450-gram packets of frozen vegetable mixes into the broiler. A good option is a mixture of Hortex Lecho, Couscous and Ratatouille. Then you can experiment with this (just check the calorie content so that there are no more than 30 kcal). Mix everything, close the lid and leave.

Now you can rest 30 minutes chakhokhbili will be stewed by itself. A couple of times, for a stonecrop of conscience, you can come up and gently mix everything (the main thing is that nothing burns to the bottom over the fire), but otherwise you can go about your business.

After 45 minutes from the start of cooking, you need to salt the chakhokhbili to taste. It is done like this: you add two or three good pinches of salt, thoroughly stir the chakhokhbili, scoop a little juice in which everything is stewed with a tablespoon, blow on it and taste it. After that, rinse your mouth with cold water to restore the taste (otherwise you will get used to the salt and oversalt). If there is still not enough salt, everything repeats. When you feel that you will add salt a couple more times and it will be as it should, stop (undersalting).

Turn the fire down to low. Now it's the turn of spices and herbs. But what greenery in winter? Therefore, replace it with a ready-made mixture either suneli hops (traditional version) or curry (oriental). These mixtures are more fragrant than spicy add two topless teaspoons to chakhokhbili. And for a brighter taste, add a quarter teaspoon of ground red pepper. Close the brazier with a lid, wait 5 minutes.

After 55 minutes from the moment you start cooking, turn off the heat under the brazier, wait another 5 minutes. An hour after the start of cooking, you can try your chakhokhbili!

Thus, you have a whole brazier of a delicious, fragrant hot meat dish. The calorie content of such a chakhokhbili is only 50-60 kcal. Thus, in a little over an hour you solve the issue of dietary nutrition for the whole next week. And since such a dish looks completely unexpected in the middle of winter, you can pamper guests with it and even put it on the festive table.

Fashion hobbies and useful literature

While I was losing weight, I studied a lot of books on healthy eating and various diets. It must be said that most of these books are of no practical use:

• Any rigid diets do not make sense for a person who can flexibly manage his diet.
• Recommendations of separate nutrition (do not eat meat with potatoes and cereals, and all that) I do automatically. I exclude fats, cereals and pastries from the diet in every possible way. And with vegetables and fruits, in accordance with the recommendations of a separate diet, you can eat meat.
• Montignac's recommendations "Be a foodie and you'll lose weight!" somewhat controversial. You can argue as much as you like that cheese, red wine and goose fat are not so harmful. But I can say for sure that their absence for the hard unloading mode is even more useful. On the other hand, Montignac is right about one thing good, quality cuisine does much less damage to your health and your plans to lose weight than fast food. So if you're a fan of good food and have a good metabolism that burns fat quickly, you really won't put on much weight.

Now about the books that can be really useful for you:

• MM Ginzburg "How to win overweight" a great book on how to really lose weight. Ginzburg is a medical practitioner who has been dealing with the problem of overweight for decades. I found this book when I had already lost 20 kilos. What I read in the book completely coincided with my experience. In addition, a better understanding of the causes of weight changes helped me lose the last, heaviest 10 kilograms. This is the only book I know of that can really help you lose weight.
• Paul S. Breg "The Miracle of Fasting" is a small and quite interesting book. One-day hunger strikes were very useful for me, although I did not go further than this.
• V.V. Pokhlebkin "Tea" good tea is extremely useful for good weight loss!
• Cookbooks by V.V. Pokhlebkin. For example, their complete collection “Great encyclopedia of culinary art. All recipes by V.V. Pokhlebkin. Indispensable if you cook yourself, and doubly indispensable if you have to learn it. Start with The Secrets of Good Cooking and see how much fun cooking can be!

I wish you to successfully defeat excess weight, look admiringly at your body in the mirror and enjoy the new possibilities of your body!

Success to you, health and happiness in your personal life!

Konstantin Baksht, 2004 www.fif.ru. The article was published on www.. The address of the document on the website website:
Free publication in free online publications is allowed, while maintaining the integrity of the text, including this notice, and working hyperlinks.

01-10-2015

93 268

Verified Information

This article is based on scientific data written by experts and verified by experts. Our team of licensed nutritionists and estheticians strives to be objective, open-minded, honest and present both sides of an argument.

Extra pounds are a problem for most women. Some simply accept themselves as they are and do not try to do anything to lose weight, while others are very worried about this and are constantly looking for new ways to lose weight.
If you need to lose weight by 5 kg (± 1-2 kg), then you don’t need to look for any ways, much less buy special food or any pills in pharmacies. Losing 5 kg is much easier than you might think at first. But there is one caveat - the lower your initial weight, the longer your path to success will be.

If you are wondering how to lose 5 kg, then we suggest that you consider several weight loss options:

• healthy, that is, gradual;
• fast, which will allow you to lose those extra pounds in just a few days.

Naturally, the first option is the most suitable for everyone, because it promotes gradual weight loss without harming the body, while allowing you to maintain the results achieved for many years. The disadvantage of this method is that it will take 2-3 months to reach your goal.

The advantage of the second method over the first is the rapid loss of extra pounds in just 4-7 days. The disadvantage is that the lost kilograms return very quickly, since most often weight loss occurs due to the removal of stagnant feces and excess fluid from the body. It is recommended to use this method for those who want to urgently lose weight by 5 kg or more, for example, before any celebration or important event.

But remember that you can stick to it no more than once every 6 months, otherwise it will lead to health problems.

Another problem with rapid weight loss is often the appearance of stretch marks on the skin. To avoid this, dermatologists and beauty industry experts recommend the use of special cosmetics. For example, a modeling cream. But remember, before you buy a product, you must carefully study its composition. If the label contains components such as parabens, mineral oils or animal fats, then the purchase should be discarded. The above substances cause serious harm to both the skin and health in general.

Experts advise using only natural cosmetics. The leader in their production is Mulsan Cosmetic. All its products, including the modulating cream, have passed laboratory tests and are completely safe for health, which is confirmed by quality certificates. We recommend visiting the site mulsan.ru to choose a modeling cream and other cosmetic products that are right for you.

Healthy weight loss also means increased physical activity. If you need to lose 5 kg, then you must understand that without changing the basic daily routine and diet, you simply will not be able to achieve your goal.

Let's talk first about healthy eating and what it is. A healthy diet is one that incorporates carbohydrates, proteins, fats,. At the same time, their fat content (in particular, animal origin) should be minimal, since they are the main source of fat formation.
The same applies to carbohydrates, but all. There are complex carbohydrates that are found in meat, cereals, etc., and there are simple carbohydrates found in buns, sweets, cakes and other sweets. So, the latter are enemy No. 1 for people who want to get rid of extra pounds.

And all due to the fact that simple carbohydrates are very quickly broken down by the body and begin to be spent, while the energy that is in fat cells remains unaffected. At the same time, if too many simple carbohydrates enter the body, it will begin to “save” the “excess”, as a result of which a couple of extra pounds may form.

Therefore, foods high in animal fats and simple carbohydrates should completely disappear from your diet! If this is already impossible for some reason (for example, you simply cannot imagine your life without chocolate or buns), then their consumption should decrease by 3-4 times. That is, if you previously ate a whole bar of chocolate with a cup of tea, now you can only eat ¼ of it. Believe me, for overweight people, even this is a lot!

You will also need to give up everything fried and fatty. Fried potatoes, fried cutlets, even if they are from dietary meat, should not be present on your table. If you decide to really lose weight by 5 kg, then you will have to eat only those foods that are steamed or in the oven, as well as those that are simply boiled in water.

You will have to taboo the following foods:

• pork;
• duck, goose;
• pasta;
• potato;
• sugar;
• fatty varieties of dairy and sour-milk products;
• white bread and rich pastries;
• cakes, pastries and other sweets;
• alcohol;
• coffee.

As you can see, the list of prohibited products for gradual weight loss is not large, and therefore reducing the weight loss process will not be something unbearable for you. You can cook a variety of dishes from:

• chicken, turkey (only without skin);
• beef, rabbit;
• buckwheat;
• rice
• barley;
• lentils;
• peas;
• white cabbage;
• carrots;
• Luke;
• beets;
• low-fat cream or sour cream;
• a small amount of olive oil (can be added to salads) and other products.

The main thing is that in your dishes there are no products that are prohibited. And if you eat by the clock (breaks between meals should be a maximum of 4 hours), as well as exercise that are aimed at different muscle groups, you can easily get rid of extra pounds in 2-3 months.

Rapid weight loss by 5 kg

Quick diets, or as they are also called, will help you urgently lose 5 kg. They are based on the consumption of one of any product within 3-5 days. As a result of this, the body is completely cleansed and the waist becomes a few centimeters smaller.

It is highly not recommended to engage in active physical activity during the period of such weight loss, since the body will be focused on cleansing and excess activity will lead to rapid fatigue (dizziness, nausea, vomiting, etc. are possible).

Losing weight with mono-diets is dangerous to health, so before using them on yourself, we recommend that you visit your doctor and get approval from him.

This diet allows you to lose weight by 5 kg very quickly. You only need 3 days to do this! You will need to drink one and a half liters every day with a low percentage of fat content and do not eat anything else. The diet is not varied, not everyone can withstand such nutrition.

Therefore, we offer you another option for a kefir diet. It is the most gentle, and therefore it can be adhered to for 5 days. During this time, your daily diet should consist of 1.5 liters of kefir and 1.5 kg of fresh.

This diet has a powerful cleansing effect, so we do not recommend you to go far from home during this period. Fresh cucumbers can be replaced with green apples, but you cannot achieve such an effect (minus 5-6 kg).

Buckwheat diet

Are you still wondering how to quickly lose 5 kg? Then we will tell you about. It is just as effective as kefir, but it is also difficult to sustain.
For 4 days you will need to eat buckwheat. You can cook it in several ways:

• pour one glass of cereal with two glasses of water and cook until cooked without adding salt and butter;
• pour one glass of cereal with two glasses of kefir and leave to swell overnight.

It is better, of course, to use the second option for preparing buckwheat porridge, because it helps to cleanse the intestines faster. But if for some reason you didn’t like it, it’s fashionable to use the first method.

Buckwheat should be consumed in 5-6 doses. To do this, the finished porridge should be divided into equal parts and consumed one part every 3-3.5 hours.

Perfect for those who want to lose weight and just love bananas. They are sweet and quickly satisfy the feeling of hunger. There are several options for the banana diet. The first of them is the most - you can eat no more than 1.5 kg of ripe bananas per day. There is nothing else to eat. It is allowed to drink only water or.

The second version of the banana diet involves eating three bananas a day. At the same time, it is allowed to drink three glasses of kefir or milk. Green tea is also allowed, but no more than two mugs.

To adhere to such diets should be no more than 5 days. If during this time it is not possible to achieve the desired result, the diet can be extended, but at the same time adding animal protein to the diet, for example, boiled chicken or fish. You can eat no more than 100 grams of these products per day.

salt-free diet

It also helps you lose weight quickly. True, in this case, fat deposits will really burn, and not just cleansing will occur. It is recommended to eat all foods without adding oil, salt and oil. That is, if you cook rice, then it should not be salty. The same goes for meat, salads and other dishes.

In this case, nothing can be fried or baked. Everything should be boiled or steamed. On such a diet, you can sit for 1-2 weeks. The result is minus 5-9 kg, depending on the initial weight and the duration of the diet.

To urgently lose 5 kg or more, you must follow some rules:

1. the last meal should occur 3-4 hours before bedtime;
2. drink at least 2 liters of purified water per day;
3. only fresh products should be used for food;
4. all food should be prepared without the addition of oils and fat;
5. physical activity should occur regularly (if mono-diets are observed, this rule is excluded).

By following these rules, you can easily get rid of extra pounds. The main thing is confidence in yourself and your abilities!

Video on how to quickly lose weight by 5 kg

We all know the key principle of losing weight: eat less, burn more. But we also know that most diets and express plans are actually not as effective as the creators promise. And if you want to know how to lose weight quickly, then we have great news: the expert recommendations below will make the process of losing weight as simple and effective as possible!

1. Write down everything you eat for a week and you will be able to lose weight

According to research results those who keep such “food” diaries eat on average 15% of those who do not make such records. Pay special attention to weekends: Researchers from the University of North Carolina found that a person consumes about 115 extra calories on each weekend, mainly through alcohol and fatty foods.

Record everything

2. Add another 10% to the calories you think you eat daily

If you believe that the calorie content of the daily diet is 1600 calories, and cannot understand why you are not losing weight, then add another 160 calories. In all likelihood, the resulting figure will be more consistent with reality. Change your eating habits properly.

3. Try Finding an Online Weight Loss Partner

According to other research done at the University of Vermont, these online buddies really help. During the research, a group of volunteers was observed for 1.5 years. Those who used Internet support programs lost weight better than those who attended a support group in person.

4. Chanting mantras - why not?

You have probably heard something about self-fulfilling prophecies. And if you're focusing on something you can't do, like cutting out junk food or taking a walk in the fresh air every day, then you probably won't do it anymore. Instead (and it doesn’t matter if you believe in the effectiveness of mantras), it’s better to say such phrases as: “I can lose weight”, “I will go for a walk today”, “I am sure (sure) that I can give up after-dinner sweets.” Repeat all this as often as possible, and soon it will become a reality!

5. Drink only water throughout the day

For breakfast, you can drink, for example, apple juice, but the rest of the day lean exclusively on water. No juices or carbonated drinks! Every day we get about 245 calories along with various soft drinks, which is equal to 90,000 calories or about 11.4 kg for the whole year! However, sugary drinks, despite their calorie content, hardly provide a feeling of satiety.

6. Watch TV one hour less

As an example, let's take another study: observations of a group of students, consisting of 76 people, showed that the amount of food eaten is proportional to the time spent watching TV. Sacrifice just one program (it will probably be the one you wouldn't want to watch anyway). Better take a walk outside instead.

7. Eat 3 bites less

It can also be one dish, a glass of fruit juice, etc. This will allow you to consume at least 100 calories less daily, which is quite enough to “lose” another 1 kg of weight per year.

8. Wash something thoroughly every week

It does not matter what it will be - windows in the apartment, a bath, a bathroom or a car. A person weighing 70 kg will burn 20 calories in 5 minutes of cleaning. Therefore, in an hour of work, you can get rid of 240 calories.

9. Eat When Your Stomach Grumbles

You won't believe how much food we eat out of boredom, nerves, bad mood or banal habit! So many that some no longer remember the feeling of physical hunger. And if you dream about any particular dish or product, this is probably a craving, but not hunger. Conversely, if you are ready to eat anything, then, apparently, you are actually hungry. Try to find other ways to pass the time, curb your stress!

10. If you're hungry, sniff mints, bananas, or apples.

It sounds silly, but it really works! After Alan R. Hirsch, MD. sci. from Chicago, conducted a study involving 3,000 volunteers, he found that people who sniffed all this suffered less hunger and, accordingly, lost more weight (an average of 13.6 kg each). According to one version, a person smelling these products, as it were, deceives the brain, which thinks that they are actually eaten.

11. Look at the color blue

Another useful tip on how to quickly lose weight at home. It is unlikely that you will be able to find many restaurants in the design of which was used in blue. This is explained by the fact that this color depresses appetite. So let's eat from blue bowls, in a blue dress at a table covered with a blue tablecloth! Also give up yellow and red items in the kitchen. It has been scientifically proven to increase appetite.

12. Eat in front of a mirror

It has been scientifically proven that if a person eats while looking in the mirror, then he eats about 1/3 less. If you look yourself in the eyes, you will see a reflection of some inner intentions and goals. First of all, it will remind you why you decided to lose weight.

13. Spend 10 minutes a day walking up/down stairs

According to experts, this is enough to lose 4.5 kg per year (unless, of course, you start eating more).

14. Walk 5 minutes every couple of hours

Do you spend all day sitting? A vigorous walk every 2 hours will give you a bonus 20 minutes (or more) of walking for the rest of the day. Note also that such breaks will help you to give up various snacks.

Exercises for weight loss

15. You will lose weight if you walk 45 minutes daily.

Yes, we recommend 45 minutes of walking instead of the traditional 30 and are based on research conducted at Duke University (there scientists were able to find out that a daily half-hour walk is enough to prevent weight gain, but light exercise after this period of time helps to lose weight). If you burn 300 calories for every 3 km of brisk walking daily (about that much you can walk in 45 minutes), then you will lose up to 30 kg in a year even without changing your diet.

16. Don't buy cooked food.

... in the first 4 paragraphs of the lists of ingredients which contains sugar, fructose. You can look for alternatives that contain less sugar, but it is better to give preference to fruits instead. Buy ketchup, sauces and condiments without sugar, and stay away from partially hydrogenated foods. Finally, when shopping for grains, opt for those that contain more than 2 grams of fiber for every 100 calories of energy value.

Note! If the list of ingredients is small, then the product has few flavors and “empty calories”. Remember this!

17. Set your spoon aside after each serving.

Sip water often, dilute meals with interesting stories about what happened during the day. In terms of signals of satiety, the stomach leads the brain by about 20 minutes. Therefore, if we eat slowly, then the brain “catches up” with us and informs us that food is no longer needed.

18. Give away/throw away all "thick" clothes

As soon as the first results appear, get rid of clothes that no longer fit. The thought that you will have to buy a new wardrobe if you return those extra pounds will serve as an additional motivation to keep fit.

19. Close the kitchen at night

Wash the dishes after dinner, tidy up the kitchen, and turn off the lights. Eating late in the evening significantly increases your calorie intake, and if you refrain from snacking at night, you will get rid of another 300 calories per day (that's about 14 kg per year).

20. Go for a walk before eating to reduce your appetite.

One curious study conducted at the University of Glasgow involved 10 obese women. It has been proven that a twenty-minute walk not only reduces appetite, but also gives a feeling of satiety (about like snacks).

21. Make one "going out" active this week.

Instead of a cinema, it is better to visit the park. So you will sit less, and reduce the number of calories consumed (you will not have a bucket of popcorn on hand). Other active activities include:

• tennis;
• walk
• a trip to nature;
• bowling;
• cycling, etc.

22. Buy a pedometer and try to add 1000 steps a day

There are many such devices on the market today (if you own an iPhone, you can install the Steps app). The average person who leads a sedentary life takes 2000-3000 steps daily. If you increase this figure further, say by 2000, you will be able to maintain the current weight and prevent its increase. And to lose weight, you can add even more.

23. Use less food

As you know, the less food on the table, the less you eat. And vice versa, the more it is, the more you will eat, and regardless of the degree of hunger. Also, try to take small salad plates.

24. Eat 90% of food at home

The likelihood of eating more than usual increases if you do not eat at home.

25. Try to eat from one plate, not several.

It will also help you lose weight. This technique works purely psychologically: your plate is empty, which means you have already eaten.

26. Try not to eat in large groups

A person eats more in the company of other people, perhaps because they spend more time at the table. If you eat alone or with your family, you will eat much less.

27. Order a little of everything

Try to order small portions. In the course of research, again, it turned out that we usually continue to eat the food that lies in front of us, despite the fact that we are already full.

28. Eat Foods High in Water

It will also help cut calories. Eating foods high in water, such as zucchini, tomatoes, or cucumbers, with meals reduces total calories. Other watery foods are included in salads and other meals. If you drink only water, then you will not be able to get the same result. The fact is that the body processes thirst and hunger through separate mechanisms, so you certainly cannot fool it by saturating it with liquid.

29. Add Vegetables to Your Meals

For example, you can eat pasta salad with mayonnaise for twice as much for the same amount of calories. If you eat vegetables with grains in a ratio of 1:1, then try to ensure that these vegetables contain a lot of fiber - this way you will quickly satisfy your hunger instead of overeating grain products.

Note! Also, fiber is very useful for the prevention of constipation, which is another undeniable advantage.

30. Stay away from white foods

The high content of simple carbohydrates in foods such as flour or sugar may well cause weight gain. Stay away from white rice, sugar, and flour, and instead lean on brown rice and whole grain bread. An experiment conducted at Harvard on 74,000 women confirmed that those who ate more than 2 servings of whole grains every day were 49% less likely to gain weight.

31. Switch to regular coffee

Unusual coffee-based drinks contain hundreds of calories, mainly from sugar, milk, cream and various sweet syrups. At the same time, regular coffee prepared with the addition of skim milk is extremely low in calories. You can use skimmed milk powder - it is also low in calories, but it contains a lot of calcium. In addition, it does not contain water, so it does not dilute the coffee (which is not the case with regular milk).

32. Choose low-fat dairy products with a high concentration of calcium

This chemical element provokes a hormonal response that suppresses the production of adipose tissue and enhances the breakdown of fat.

33. Eat high-calorie foods as an additional, not main treat.

Everything is simple here: let a spoon of ice cream, for example, become a precious decoration of a fruit vase.

34. Start the morning with porridge (at least 5 times a week)

People who eat porridge every day are less likely to be obese and diabetic. They also consume more calcium and fiber, but less fat, when compared to people who eat other foods for breakfast. Oatmeal in the morning in this case will be a great way to properly lose weight!

35. Try hot sauces

They give a lot of taste, so to speak, but few calories and fat. In addition, they lead to “digestive fires,” forcing the body to burn more calories in the short term.

36. Don't Drink Fruit Juices - Eat Fruit

In terms of calories, a box of apple juice is equivalent to an apple, an orange, and a slice of watermelon.. All this will allow you to feel full longer than apple juice, so you will eat less.

37. Give up "your" milk to reduce calories by 20%

If you often drink milk, then switch to 2 percent. If you already drink it, you can switch to 1 percent or no fat at all. Tellingly, each of these steps "back" reduces calories by 20%. And until the day when your taste buds are trained to enjoy skim milk, you will significantly reduce the calories entering the body!

38. A handful of nuts for a snack

People who are obese and eat moderately fatty foods containing nuts lose weight more effectively than those who do not eat nuts. Such snacks twice a day not only dull the feeling of hunger, but also stimulate the metabolism.

39. Get b about most of the calories before noon

The more you eat for breakfast, the less you will eat for dinner. Moreover, you will be more likely to burn morning calories, which cannot be said about evening meals.

40. Always brush your teeth after eating.

Minty freshness will serve as a kind of signal to the brain about the end of the meal time.

If you follow all these tips, you can quickly lose excess weight.. That's all, good luck in your hard work! You may also find the advice of an experienced psychologist useful for anyone who wants to lose weight.