Almost every little girl dreams of finding a “magic” diet and losing weight fast. But is it safe to drastically cut back on daily calories and radically change your diet?
How to lose weight in 3 weeks quickly and easily
Not every girl is able to start eating right, love sports and wait months for small changes in her figure. Many ladies, wanting to find a perfect body in a short time, decide to lose weight with the help of popular express schemes.
Any diet is, first of all, a serious stress for the body. And a 3-week diet is no exception. But, with a reasonable approach, it can become a transitional period for the physical and psychological preparation of the body for new eating habits and regimen.
Diet for 3 weeks: menu options for lunch, breakfast and dinner
Having decided to change their eating habits, many girls are faced with the first serious problem - how to make the right diet for the day, week, month. The dietary menu should be varied and balanced.
Menu options for the first week
|Meal period||No. 1||Number 2||Number 3|
|Morning||Oatmeal with slices of prunes, mint tea, apple.||Two bread rolls with cheese, boiled egg, green tea.||Cottage cheese (150 g) with a teaspoon of honey, almonds (25 g), a cup of chicory.|
|Day||Fresh vegetable salad with olive oil, ground beef meatballs, a soft cheese sandwich.||Cherry tomato and cucumber salad, a piece of boiled chicken breast, a bunch of dill.||Lean cabbage soup, a piece of whole grain bread with salmon, avocado.|
|Evening||Baked fish fillet with vegetables.||Pasta with low-fat minced meat, garlic, parsley, tomatoes and dried herbs, tea.||A slice of baked pumpkin, 2 bran bread, tea.|
Menu options for the second week
|Meal period||No. 1||Number 2||Number 3|
|Morning||Omelet with tomato, hard cheese plastic (30 g), baked apple with cinnamon.||Glass of yogurt, toast with salmon, avocado and cucumber.||Buckwheat, ryazhenka, banana.|
|Day||Chicken broth, tomato, cucumber, bell pepper salad dressed with linseed oil.||Spinach salad, rye bread with feta cheese, pear.||Vegetable salad, toast with low-fat ham, mint tea.|
|Evening||Braised beef with garlic, a bunch of greens.||Fish with a vegetable side dish, a glass of kefir.||Salad of boiled beets with prunes, bran biscuits, tea.|
Menu options for the third week
|Meal period||No. 1||Number 2||Number 3|
|Morning||Cheesecakes with raisins, unsweetened yogurt.||Fried eggs, rye bread with lettuce, tomato and cheese, green tea.||Oatmeal with pieces of dried apricots and flaxseeds, black coffee.|
|Day||Slice of baked turkey, quinoa, orange.||Mushroom soup with croutons, fresh vegetable salad.||Pollock, grated carrot salad, a handful of nuts, lemon tea.|
|Evening||Chicken meatballs, stewed zucchini with onions and garlic, a bunch of dill.||Steamed cutlets of ground beef, fresh cabbage and cucumber salad.||2 cabbage rolls, boiled carrot salad, natural yogurt.|
For dessert, it is best to eat any unsweetened fruits, berries and nuts. For lovers of baking, it is recommended to stock up on recipes for cottage cheese delicacies with the addition of aromatic spices (cinnamon, vanilla) and dried fruits.
English diet for 3 weeks
Foreign nutritionists offer a 21-day weight loss program. The essence of the method is to consume only low-calorie foods. At the same time, proteins and vegetables are strictly alternated every day during the entire period of restrictions.
The English system assumes the following nutrition algorithm:
- On the first and second day, you must use any milk and several slices of whole grain bread.
- On the third and fourth days on the table should be meat, fish, eggs (no more than 2 pcs.), Any tea, coffee.
- The next two days, only fruits, raw vegetables and tea are allowed to eat.
Then, the pattern repeats. The expected weight loss, on average, is 8-10 kg. Adhering to an English program longer than expected is undesirable. In the presence of an undeniable effect, this technique is absolutely not suitable for pregnant women, people with problems with the gastrointestinal tract, kidneys.
Separate diet for 3 weeks
The principles of separate nutrition are based on the compatibility of products with each other.
Those who want to lose weight will need to steadfastly observe a number of rules when eating:
- You can not combine several protein dishes at the same time (meat with fish, eggs with cheese).
- Proteins and carbohydrates must be eaten separately.
- Protein products are not consumed with starchy ingredients (potatoes, pasta, corn).
- Proteins and fats, as well as carbohydrates and fats, are not compatible.
- Products containing acid (apples, lemons, sorrel, tomatoes, etc.) can not be eaten along with protein and carbohydrate dishes.
- Watermelon, melon and milk - do not combine with any ingredient.
- The basic set of dishes can be supplemented with any green vegetables, herbs and sour-milk products.
It is important to consider that such a diet is not officially approved.
An ill-conceived transition to a separate diet can lead to serious malfunctions in the gastrointestinal tract, metabolic disturbances.
3-week protein diet
Adhere to the protein system should not be more than a month. By following all the recommendations, you can get a noticeable and sustainable result.
The most popular and comfortable, is considered the technique of the French doctor Pierre Ducane.
The entire period of restrictions is divided into stages:
- “ Attack ” is the first phase. Only protein foods, tea and clean water are allowed. The duration of the stage is 1-7 days.
- “ Alternation ” - the principle of nutrition is the change of protein and vegetable days. Fiber-rich vegetables, mushrooms, apples, lemons are added to permitted foods.
- “Fastening” - implies a gradual exit from the diet. The menu includes cereals, starchy vegetables, fruits, berries.
A feature of the Dukanov methodology is the daily consumption of 1.5-3 tablespoons of bran and heavy drinking. Protein-rich nutrition is contraindicated in adolescents, elderly pregnant women, people with heart problems, kidneys, liver, stomach, suffering from gout, diabetes mellitus.
Diet Protasova for 3 weeks
The methodology of Kim Protasov , the mobile inclusion of fiber-rich foods in the diet, is also called “vegetable”.
The three-week program involves the following points:
- The first seven days - it is allowed to eat any raw, boiled vegetables, green apples (up to 3 pcs. Per day), boiled eggs (1 pc. Per day), hard cheese. Every day you need to drink 2-2.5 liters of water, any tea, coffee.
- The second week - the basic composition of the menu is saved. The number of eggs consumed (3 pcs. Per week) and cheese is reduced. For more active weight loss, it is necessary to add moderate physical activity.
- The final phase - meat ingredients, fish are gradually introduced.
The main advantage of the vegetable system is that the result is noticeable after 7-10 days.
The most effective diet for three weeks: a menu for 7 days
The best diet is good nutrition. Safe weight loss involves maintaining a balance in the intake of proteins, fats and carbohydrates. The classic BJU scheme for weight loss: 40% protein, 40% carbohydrates and 20% fat.
Approximate diet for 7 days.
|1||Oatmeal on the water, 2 dates, black coffee||Syrniki||Spinach and tomato salad, boiled chicken breast||Kefir||Boiled beet salad with low-fat sour cream|
|2||Buckwheat with onion, tea||2 oatmeal cookies, yogurt||Meatball Soup, Cheese Toasts||Avocado||Braised Cabbage with Beef Slices|
|3||Rice pancakes with cottage cheese||An Apple||Chicken Vegetable Stew||Half grapefruit||Fish, String Beans|
|4||Omelet with tomatoes, toast with cheese||Cottage cheese||Brown rice with stewed beef, grated carrots||Yogurt||Steam Cutlets, Braised Cauliflower|
|5||Millet with dried apricots, green tea||Figs (2 pcs.)||Ear, two rye slices of bread||Ryazhenka||Tuna and greens salad, bran bread|
|6||Curd casserole with prunes||Orange||Braised liver with onions and garlic, salad, biscuits with cheese||Kiwi (2 pcs.)||A piece of baked turkey, broccoli|
|7||2 boiled eggs, whole grain bread with salmon, tea||Pear||Pea soup, croutons||Tomato juice||Baked fish, cucumber slices with herbs|
Strict diet for 3 weeks
The effectiveness of strict diets is due to a number of rules that a slimming person should strictly observe:
- use only permitted foods;
- observe a meal regimen;
- withstand daily calorie content 800-1200 kcal.
The popular orange diet is designed for 21 days. The daily diet in the first 7 days consists of a pair of boiled eggs, 1 kg. oranges and green tea. In the second week, the diet remains unchanged. Only from the 15th day on the menu are buckwheat, oatmeal porridge on the water, vegetables and unsweetened fruits.
To sustain a rather ascetic lifestyle, not everyone succeeds. The significant disadvantages of strict diets include the difficulty of implementation, as well as a large number of contraindications and health restrictions.
How much can you lose weight in 3 weeks: reviews
Olga, 32 years old
“Thin, using different techniques. Refused fat, flour, sweet, ate almost one cabbage. However, she only ruined her stomach. I accidentally found out about the English three-week diet, I decided to try it. To my surprise, calmly stood for almost a month. I ate quite varied, there was no feeling of hunger. He began to leave for the EU. ”
Christina, 20 years old
“I do not like sports, so I was looking for a diet to lose 5-7 kg. In my opinion, and of all nutrition options, the most effective is protein. The main thing is to maintain a balance of BZHU and drink plenty of fluids. I managed to throw 3 kg in 2.5 weeks. This is a good result for me. I will continue. ”
Alina, 24 years old
“I’ve been chubby since childhood. I’m losing weight all the time))). Recently I seriously decided to pull myself together. I chose a vegetable option for weight loss. I adhere to the scheme for 18 days. So far I have thrown off just 1 kg. I must say that this is not easy, especially for the sweet tooth, like me. I’ll try to survive the month. ”
Most nutritionists agree that a sharp decrease in weight in a short time can negatively affect the human body. Therefore, risking health in the pursuit of beauty is not worth it.