The fastest diets for losing weight by 5-10 kg in a week

Getting rid of 10 kg in a couple of weeks is not an ideal diet? Choose from 7 options for a diet to suit your taste and learn 5 secrets that will help you quickly achieve the desired number on the scale.

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Author: Kristina Lobanovskaya, doctor, practicing nutritionist Article updated: 01/06/2020

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The ideal diet is one that allows you to lose a significant amount of kilograms in a short time without harming your health. There are few techniques that fit this description; we will talk about each of them today.

Basic recommendations

The answer to the question “What is your ideal diet?” Only a professional will give it, taking into account your age, amount of excess weight and lifestyle. Regardless of which program you choose for weight loss, you will be able to increase its effectiveness if you follow some simple rules.

1. The body should not starve. A minimal intake of food disrupts metabolism, therefore, after a diet, not only the lost kilograms will return, but also several additional ones. The minimum daily portion of calories for women is 1300, for men – 1700. Strict restrictions on ingredients will also not lead to anything good; as a rule, they are followed by breakdowns, which again minimize all efforts.
2. Eat small meals. There should be at least five meals. Snacks are required between main meals. At the same time, it is not at all necessary to give up your favorite delicacies, but just limit their portions and eat them in the first half of the day.
3. Drink maximum fluids. In this case, preference should be given to ordinary water. Don't forget to drink a glass of water on an empty stomach, this will start the metabolism process. In addition to water, you are allowed to drink herbal teas; some diets do not even prohibit drinking a cup of black unsweetened coffee.
4. Limit your consumption of fried, fatty, smoked and sweet foods. Avoid alcohol and carbonated drinks.
5. Don't neglect physical activity. With a sharp weight loss, there is a high risk of getting unattractive saggy skin with folds instead of a toned body.

Urgent weight loss practice

There are actually a lot of options for such blitz diets. True, do not expect that in 3 days you will lose 20 kg or at least 10 kg.

This is physically impossible. I have chosen the most effective and popular diets for you. So, let's begin.

Not a crumb in my mouth

Well, there’s nothing at all. And not only do not eat, but also do not drink. This method is also called hungry or dry.

Duration – 3 days.

Result – 4-5 kg

Weight loss gurus on Internet sites claim that the procedure is very simple and not as scary as it might seem from the outside.

Allegedly, these days the body actively begins to break down fats into nutrients and water. That’s why you shouldn’t be afraid of dehydration - you don’t need water, since there is already enough of it in the body. Do you agree with them? Are there any of my readers who practice fasted weight loss?

Unpleasant side effects may include headaches, weakness, irritability, and fatigue.

If weakness is very overwhelming and you feel unwell, it is best to quit the diet ahead of schedule. Or try this method - melt a spoonful of honey in a glass of warm water, add a couple of drops of lemon and drink.

My personal opinion: this “diet” is nothing more than dry fasting, which is prohibited without special training, because it is dangerous to health.

Also, the correct way out of this hunger is very important. I personally tried a dry fast for 3 days, so I know what I’m talking about.

Without water - neither here nor there

Waterway of starvation.

Duration also 3 days

Result – from 1 to 4 kg

You can drink water as much as you want. For breakfast, lunch and dinner.

Some recommend daily enemas for additional cleansing.

With this method, side effects are also possible - fatigue, irritability, apathy, headaches, as well as constipation (if you go hungry without preparation and do not do enemas).

Physical activity can be excluded - do without exercise for now, but you need to walk in the fresh air.

I suggest you read my article “Fasting on water - we analyze the issue of expediency”

Kefir is our best friend

In three days - up to five kilograms.

The kefir method is probably the most popular among the people. Simple, cheap, without unnecessary movements in the kitchen, which is full of tempting smells.

Menu for the day – 1-1.5 liters of low-fat kefir.

Drink 5-6 times a day, you can not only clean water, but also mineral water.

If you really want to eat, you can add apples or some other not too sweet fruit.

Buckwheat is like a blow to fat

This method is also one of the fastest for achieving a beautiful figure. Low-calorie and non-allergenic, buckwheat is suitable for almost everyone and allows you to lose up to 5 kg in a week.

To do this, you should not cook it: the best way is to steam a pot of buckwheat in boiling water in the evening and then eat it all day as much as you want. It is undesirable to add salt; salt delays the elimination of toxins.

I wrote more about the buckwheat diet in my article at the link. I recommend you read it

Kefir-cucumber or kefir-beetroot diet

Lasts from three to five to six days and helps to get rid of 7 kg of excess weight (maximum).

There are no special difficulties here. And simplicity is one of the main rules of any express diet. The less time you spend on cooking, the easier it is for your body to tolerate such strict dietary restrictions.

During this period, you only have one and a half liters of kefir and one and a half kilograms of cucumbers (or beets, depending on what you choose) in the refrigerator per day. You put all other goodies away to avoid temptation.

Cucumbers (beets) and kefir can be eaten throughout the day in small portions and even at night if the feeling of hunger is very strong.

Freshly squeezed juices in the fight for slimness

Loses up to 3 kg in 3 days.

Drink about two to three liters a day.

For three days you should drink only juices. Any, preferably according to the season. That is, in the summer it will be vegetables and fruits, in the winter - citrus fruits, apples, beets, pomegranates. It is recommended to dilute with water.

You can also make smoothies. You will find recipes in my article “How to get rid of hated kilograms easily and pleasantly”

Green tea at the head of the table

One of the most popular, along with kefir, ways to lose weight. Not only is it present in almost all diets, but there is also a mono-diet based exclusively on it.

It is believed to be rich in antioxidants, beneficial microelements, and vitamins. Helps activate metabolism and start the process of fat breakdown.

In addition, it helps suppress appetite and improves mood. Well, just the perfect product for slimming, isn't it?

The recipe for the drink is simple - steam 2 g of green tea in 100 ml of boiling water, leave for 5-7 minutes. Afterwards you can add a slice of lemon, mint or lemon infusion. Sugarless.

For three days, there is nothing else on the menu except green tea. The norm per day is 2-2.5 liters of drink.

You can brew green tea with milk - a pinch of tea per liter of milk. Or simply add milk to ready-made tea.

But! Another option that many people use is green tea with milk. I think that you should not experiment with your body. Why? Read my article about green tea.

Soup as a way to lose weight

Also a very simple and easy way. The essence of it is to eat nothing but vegetable soups. And at the same time you can eat them in any quantity. It is also recommended to drink water - up to 2 liters per day.

The rules for preparing soups are also simple: no potatoes, meat, or butter. Salt in limited quantities.

The advantage of a soup diet is that there is no feeling of hunger - after all, soups quickly fill you up. And at the same time, the diet is very light and promotes rapid loss of extra pounds.

You will find recipes for dietary soups in the article “Low-calorie soup is your assistant on the path to slimness”

Looking up to top models

Or in other words - a carbohydrate-free way to get slim from fashion models.

It is believed that it helps not only to quickly lose weight, but also to maintain it.

Over a three-day period, 2-3 kilograms are lost. But it is important not only to limit the menu, but also to work out in the gym.

The diet is structured as follows:

• Breakfast – a boiled egg “in a bag” - the white is completely cooked, but the yolk is not yet there.
• You should have lunch with 150 grams of low-fat cottage cheese and a cup of unsweetened, preferably green tea.
• For afternoon tea, the lunch menu is repeated - the same cottage cheese with tea.
• With this method of losing weight, dinner is given to the enemy.

You can drink water throughout the day.

Chocolate for those with a sweet tooth

An exotic, so to speak, method - using a bar of dark chocolate.

A hundred-gram tile is divided into three days. That is, 30-35 grams of chocolate for one day.

You should drink this feast with at least two liters of water per day.

Contraindications

Despite all the advantages, even ideal diets have contraindications. Pregnant and lactating women will have to avoid experimenting with diet. In adolescence, as well as in old age, diets can also be dangerous. You should not limit yourself to food if you have chronic gastrointestinal diseases. If you have diabetes, problems with the cardiovascular system and other diseases, you should think several times before changing your usual menu. Even in the absence of obvious prohibitions on holding an event, consultation with an experienced doctor is mandatory.

Urgent Express Diet Diet

Day 1

Breakfast: black or rye bread (one slice), thinly spread with butter; boiled egg; an orange or two or three tangerines. Lunch: 2 baked potatoes; salad made from 100 g of fat-free or low-fat cottage cheese and raw carrots, sprinkled with vegetable (preferably olive) oil; orange. Dinner: 100 g of brown rice (the weight of the finished porridge); slice of lean beef, grilled; salad of small boiled beets.

Day 2

Breakfast: a small portion of bran (or, in extreme cases, regular oatmeal) flakes; an orange or two or three tangerines. Lunch: salad of 50 g lightly salted salmon and 200 g white cabbage, to which you can add a little vegetable oil; a glass of low-fat kefir with natural honey (1 tsp); 1-2 slices of bran bread; orange. Dinner: 100 g lean pork fillet, baked; a glass of kefir; orange or other citrus.

Day 3

Breakfast: black or rye bread (one slice), thinly greased with butter; 100 g low-fat cottage cheese; two or three tangerines or an orange. Lunch: 200 g of cooked beans; lettuce leaves; a slice of bran bread or diet bread, thinly greased with butter; an orange or a couple of tangerines. Dinner: boiled skinless chicken fillet (up to 200 g); the same amount of cabbage salad; a couple of tangerines.

How to get out of a diet

The effect of even an ideal weight loss program will not be long-term if you neglect the rules for exiting it:

1. Don't binge on foods you were forced to give up during your diet.
2. Try to limit your consumption of junk food, including fast food, soda, mayonnaise, and canned food. Give preference to natural ingredients.
3. Be sure to include cereal porridges, fresh vegetables and fruits, and protein foods (fish, meat, eggs, milk) in your diet.
4. Maintain the habit of eating stewed, boiled, steamed instead of fried and smoked.
5. Remember to drink enough fluids.
6. Don't overeat.
7. Play sports.

The theory of fast diets

All of them are based on a similar mono-diet principle:

For three days, one product or dish dominates the menu. For example, buckwheat with kefir - it saturates the stomach and cleanses the intestines.

Another option is to eat one product for three days, but a different product every day. Such options could be kefir, then apples, and then chicken fillet without seasoning and salt.

Reviews and results of losing weight

Irina, 29 years old

For the summer season I decided to get in shape and lose weight. I read a bunch of forums, reviews about ideal diets and settled on Japanese. Time flew by quickly, I never felt hungry. But the main advantage of the system is, of course, its efficiency! In 2 weeks I lost 6.5 kg.

Olga, 25 years old

In the past, I went in for sports and was sure that extra pounds after pregnancy would not threaten me, but, as they say, don’t promise. After the birth of my daughter, I gained 10 kg. Naturally, strict mono-diets were not suitable, so I decided to practice proper nutrition. PP is my ideal diet. The first plumb line was noticed by the end of the first week, I decided not to stop there and since then PP has become a way of my life. I am completely satisfied with my current form, and I was allowed to return to training.

Dmitry, 30 years old

After the wedding, like most married men, my belly began to grow, despite the fact that I lead a fairly active lifestyle. I went to the gym, but the trainer said that without revising my diet, the weight would be reluctant to come off and suggested that I go on a protein diet for a couple of weeks. In 2 weeks I lost 4 kg, and then I started eating right. Now not only my wife admires my abs, but also all the girls on the beach.

Types of power systems

Among the many diets, the following groups are distinguished.

By composition

Depending on your health status, choose from three options:

1. Balanced low-calorie. They work due to the fact that fewer calories are consumed than expended.
2. Types of nutrition with a bias in favor of one or two macronutrients. For example, the diet is dominated by proteins, and carbohydrates are severely limited or almost completely absent. Or the emphasis is on carbohydrates, proteins are limited, and fats are almost eliminated from the diet.
3. Mono-diets. Consist of 1-3 permitted products.

By date

Depending on how quickly you need to lose weight, one of two options will suit you:

1. Long lasting. The weight loss process is extended over time so that the body (and the head, which is important!) has the opportunity to accept the changes and maintain them throughout life.
2. Short term. They act like a food zigzag, forcing the body to shake itself up, activate metabolic processes and lose a few kilos. Suitable as a start to long-term weight loss or as an independent measure if you are slightly overweight. If you need a diet to quickly lose weight in 3 days, choose this option.

There are also separate diets based on blood type, body type, and others. Here, based on some characteristics common to all representatives of the group (all “pears,” for example), a type of nutrition is built that helps them specifically.

Emergency diet plan for 14 days

Day 1

Option A Breakfast: boiled egg. Lunch: egg, steamed or fried without oil. Dinner: boiled egg. Option B Breakfast: 1 baked potato. Lunch: 2-3 medium jacket potatoes. Dinner: 1 baked potato.

Day 2

Breakfast: 50 g cottage cheese with 1 tsp. sour cream. Snack: half a glass of kefir. Lunch: 50 g cottage cheese with 1 tsp. sour cream. Dinner: half a glass of kefir.

Day 3

Breakfast: raw apple; a glass of fruit juice. Snack: a glass of fruit juice. Lunch: a glass of kefir. Afternoon snack: baked apple and a glass of fruit juice. Dinner: a glass of kefir. Before bed: a glass of fruit juice.

Day 4

Breakfast: 100 g cooked chicken fillet. Snack: 100 g grilled beef. Lunch: 100 g of lean pork, boiled or fried in a frying pan without oil. Afternoon snack: boiled chicken fillet (100 g). Dinner: 200 ml kefir.

Day 5

Breakfast: 100 g apples. Snack: 100 g pears. Lunch: 100 g apples. Afternoon snack: 100 g pears. Dinner: 100 g apples.

Day 6

Breakfast: 1 boiled potato. Snack: 150 ml yogurt. Lunch: 1 baked potato. Afternoon snack: 150 ml yogurt. Dinner: 1 boiled potato.

Day 7

Breakfast: 100 ml kefir. Lunch: 200 ml kefir. Afternoon snack: 100 ml kefir. Dinner: 100 ml kefir.

Day 8

Breakfast: a piece of boiled beef (100 g). Snack: 1 fresh tomato. Lunch: 100 g beef (cook without oil). Afternoon snack: baked tomato. Dinner: boiled egg.

Day 9

Breakfast: apple. Snack: 50 g boiled beef. Lunch: salad of one cucumber and one tomato, to which you can add greens. Afternoon snack: baked apple. Dinner: 50 g boiled beef.

Day 10

Breakfast: rye bread (30-40 g). Snack: apple. Lunch: boiled or baked lean beef (100 g). Afternoon snack: apple. Dinner: a piece of rye bread weighing 30-40 g.

Day 11

Breakfast: boiled egg and rye bread (40 g). Snack: rye bread (40 g). Lunch: 100 g of boiled beef. Afternoon snack: rye bread (40 g). Dinner: 30 g of rye bread plus a boiled egg.

Day 12

Breakfast: an apple and a glass of kefir. Snack: 1 boiled potato. Lunch: 1 baked potato and an apple, which can also be baked. Afternoon snack: apple and a glass of kefir. Dinner: 1 boiled potato.

Day 13

Breakfast: boiled egg accompanied by fresh cucumber. Snack: boiled chicken fillet (100 g). Lunch: 100 g baked chicken fillet; 1 cucumber. Afternoon snack: boiled egg. Dinner: boiled chicken fillet weighing up to 100 g.

Day 14

Breakfast: one boiled potato. Snack: fresh apple. Lunch: 2 baked potatoes. Afternoon snack: baked apple. Dinner: 1 boiled potato and 200 ml of kefir/yogurt.

Advantages and disadvantages

Diet + exercise = ideal diet

Whatever diet you choose, the diet itself will not give the desired result if you do not supplement it with physical activity. It is important. It’s good if you can go to the gym, fitness, aerobics... But if you don’t have the time and money, then walking in the fresh air, morning jogging, morning exercises, and an active lifestyle are also suitable.

The main thing is not to sit still! Move more! Only then can any diet become effective, healthy, IDEAL.

Seven day emergency diet plan

Day 1

Breakfast: low-fat kefir (glass). Lunch: two hard-boiled eggs; hard unsalted cheese with minimal fat content (about 20 g). Dinner: non-starchy vegetable salad.

Day 2

Breakfast: a glass of low-fat kefir. Lunch: egg, boiled or fried in a dry frying pan; small apple. Dinner: boiled egg.

Day 3

Breakfast: empty tea. Lunch: low-fat cottage cheese (130-150 g). Dinner: vegetable salad.

Day 4

Breakfast: a glass of low-fat or low-fat kefir or yogurt without additives. Lunch: hard-boiled chicken egg; 8 prunes or 3-4 medium-sized fresh plums. Dinner: boiled egg.

Day 5

Breakfast: empty tea. Lunch: cabbage or carrot salad (100 g). Dinner: boiled egg.

Day 6

Breakfast: about 200 ml of low-fat kefir. Lunch: 2 apples or oranges (or make a salad of both fruits, 1 pc.). Dinner: a glass of low-fat yogurt or kefir.

Day 7

Breakfast: low-fat yogurt or kefir (glass). Lunch: citrus or apple; about 30 g of hard low-fat cheese or 2 tbsp. l. low-fat cottage cheese. Dinner: boiled eggs (2 pcs.).