Lose 6 kg in 6 weeks. How to noticeably lose 6 kg in 2 weeks: the most effective diet for losing weight by summer

Author: Margarita Kuts is a nutritionist, gastroenterologist and body mesotherapist. | more details >> Official nutritionist of our site. Author of dozens of articles on dietetics and the book “Fundamentals and Nuances of Dietetics.” Specialist in the field of nutrition, gastroenterology, aesthetic medicine and hydrotherapy with 10 years of experience. Head of the Department of Dietetics for complex diagnosis and treatment of excess weight and metabolic pathology.

Place in the ranking of authors:
1
(become an author)
Date:
2014-01-05
Views:
275,087
Rating:
4.9

Articles are loading...

Why medals are given to articles:

Sometimes we need to lose weight by a certain date (for example, for some event: a celebration, an important meeting, etc.). Urgently!!! And there’s just no time: 2-3 weeks! Is this possible in such a time frame! Yes! Of course, you won’t be able to lose 15-20 kg so quickly. This is physiologically impossible! And it’s not even worth trying! But as for those cases when 3-6 kg “get in the way”, this is quite possible to do.

There are simply certain points that you need to accept for yourself. These are the three components of event success:

• Nutrition.
• Maintaining muscle tone.
• A clear vision of the goal.

So, let's figure it out: what's what!

How long does it take to lose 6 kg?

It will not be possible to quickly lose 6 kg without harm to the body. Excess weight will disappear within 1-12 weeks, depending on the methods used. The fastest way is fasting. Before you start, you need to:

• make sure there are no pathologies on the part of the digestive organs and heart;
• 7 days before fasting, gradually stop eating animal fats, sweets, meat, flour, and dairy products;
• 2 days before completely refusing food, start drinking freshly prepared juices, herbal infusions, and water;
• during the fasting period, refrain from visiting the gym, bathhouse or sauna, taking a hot bath, or cosmetic wraps;
• exit the procedure smoothly, consume natural juices and herbal infusions for 2 days and only after that begin to eat your usual food;
• reduce the amount of fried, fatty and flour foods in your diet so that the weight does not return.

When choosing a diet and creating a menu, you need to take into account:

• physique and amount of extra pounds;
• body mass index;
• gender and age;
• blood type;
• diet;
• Lifestyle.

You can get rid of 6 kg in a short period of time using a buckwheat mono-diet. By alternating a mono-diet and a usual diet, you can lose extra pounds and consolidate the result without harming your health

Third week: sleep more

Neither diets, nor giving up bad habits, nor even daily physical activity will produce results without healthy sleep. Lack of sleep slows down metabolism, has a bad effect on hormonal levels and increases the need for fatty and sweet foods. All together, this is a triple whammy for the diet. In general, the worst thing a person who wants to lose weight can do is not get enough sleep. Let us remind you that good sleep is beneficial not only for the body, but also for the skin of the face if you use products that work at night.

Acne and how to get rid of it

Sweets: harm or benefit?

Photo: grannystips.com

How to lose weight without harm to your health

To prevent weight loss from leading to serious complications, you need to follow some rules:

• start by increasing physical activity (walking);
• the process should be gradual (6 months or more);
• you cannot refuse to eat food completely (fasting can cause irreversible effects);
• mono-diets are undesirable;
• physiological characteristics must be taken into account (a person with a height of 175 cm and a body weight of 45 kg will have an unhealthy appearance and health problems);
• weight loss of no more than 4 kg per month is allowed;
• When planning your diet, you should pay attention to physical activity;
• during the period of weight loss, it is necessary to monitor your health, monitor blood pressure, take tests, pay attention to changes in well-being;
• when limiting calories, you need to drink at least 2 liters of water daily;
• If your health condition worsens or your performance decreases, you should immediately consult a doctor.

Reviews

People's opinions about the diets presented in the article are mixed. There are many positive reviews about fractional meals. This diet really helps to correct weight, as well as improve your general condition. The disadvantages of this method of losing weight are that at first it is very difficult to maintain time between meals and get used to small portions.

Reviews about the volumetric diet are also mostly good. People who want to lose weight see its advantages in the fact that they do not need to limit themselves in the amount of food. This diet is suitable for all categories of citizens, since you can create a complete diet and not feel hungry.

Many people like the cyclical diet. Women see its advantages in the fact that it really helps to lose weight. In addition, there is no need to fast with this diet. The disadvantage of this diet is that it must be followed for at least a month to achieve results.

Opinions are divided on the detox diet. It suited some people. This diet helped to lose excess weight and restore the functioning of internal organs. However, doctors do not approve of detox, believing that it is unacceptable to limit yourself in many healthy foods. This harms the body more than helps. Some girls report in their reviews that it was very difficult for them to maintain this diet, they experienced dizziness, severe weakness, and nausea.

The blood type diet also raises criticism. Many respondents call it useless, since it does not give any results. However, there are a number of women who note in reviews that the blood type diet helped them bring their weight back to normal.

Diet for a month

In order for weight loss to be effective, it is necessary to reconsider the nutrition system and abandon express fasting that depletes the body. There are several diet options that help you get the desired results and stay healthy. The potato diet is considered effective; you can lose 8–10 kg in a month. Potatoes contain a large amount of vitamins and minerals and can be used to prepare a variety of nutritious dishes.

The main product is potatoes (you can eat them in any form except fried). Permitted additional products:

• containing protein;
• vegetables.

Benefits of the diet:

• fast saturation;
• a small number of contraindications;
• no side effects;
• not boring diet.

Flaws:

• low effectiveness compared to other diets;
• not everyone can withstand the predominance of potatoes in the diet for a month;
• Lack of fruit can lead to vitamin deficiency.

An alkaline diet helps you lose up to 15 kg in a month. With its help, the pH level in the body is normalized by consuming foods high in alkaline substances. Metabolism and fat metabolism accelerate, fat deposits disappear forever. It is allowed to consume alkaline foods (lemons, apples, limes, lentils, broccoli, persimmons, oranges, etc.). Acidic foods are prohibited (bread, chicken, pasta, seafood, chickpeas, pork, prunes, green salad, etc.).

Advantages:

• high efficiency;
• improvement of well-being;
• scientific validity.

Flaws:

• liver dysfunction;
• smell from the mouth;
• skin problems;
• activation of intestinal parasites;
• poisoning with alkaline products;
• development of alkalosis.

Six petals diet

The creator of this diet is nutritionist Anna Johansson from Sweden. This weight loss method got its name due to the fact that one day of the diet is associated with one flower petal. On this day you can take only one product in a different form of preparation.

For example: day one - sea fish. This means that for breakfast, lunch and dinner you can only eat boiled, baked or fried fish. Products that can be consumed:

• low-fat cottage cheese,
• chicken meat,
• fruits (except bananas and grapes),
• vegetables in any form,
• fish,
• cereals.

This diet is a good way to lose weight in 6 days. And by alternating different foods with different amounts of proteins and carbohydrates, it will be easy for the body to tolerate it. Meals should be at the same time every day.

Effective diets for 6 days

A strict diet designed for 6 days allows you to get rid of 5–10 kg if you strictly follow the rules. Alternate 2 days with the same type of menu, with the exception of sugar and salt (they cause retention of excess fluid in the body). The first 2 days are difficult, because you can drink water, 2 cups of tomato juice, skim milk.

In the next 2 days, you can drink tea with honey in the morning and eat a sandwich (brown bread with cheese). For lunch - boiled chicken or fish (100 g), for dinner boiled eggs (2 pcs.). In the last 2 days, you can eat 2 fruits (any) in the morning, vegetables (2 pieces) for lunch, and a small amount of berries for dinner. It is necessary to drink 2 liters of still water daily. High physical activity is not recommended, as dizziness and decreased performance may occur.

A short 6-day diet for figure skaters requires preliminary preparation. In the evening, rice (1 tablespoon) is poured with water, in the morning flax seed, honey and milk are added (in a ratio of 1:1). Take the mixture internally. They eat an apple for second breakfast.

The first 3 days: milk (1 l), tomato juice (1 tbsp.), black bread (2 pieces). Next 3 days:

• breakfast - whole grain bread with a cup of black coffee;
• for lunch, lean meat (200 g) with broth;
• afternoon snack: milk (1 tbsp.) and black bread (1 piece);
• for dinner, boiled fish (150 g), boiled eggs (2 pcs.), kefir (1 tbsp.).

You should also drink plenty of water for 6 days.

Sports diet requirements

First, we note that the secret of sports nutrition lies in following the following rules.

• The diet should contain various sources of protein, both plant and animal. This is necessary for the complete protein synthesis of all amino acids found in the body, and for directly building muscles while burning fat mass.
• Eat natural foods. Prepare the dishes yourself to be sure of their quality. The best place to buy food is in the markets. As a rule, more natural products are sold there.
• Try not to store food for a long time. It's better to cook it and eat it right away. This way it has the best taste characteristics and preserves more beneficial qualities.
• Keep portions small and meals frequent. On a sports diet, it is recommended to eat split meals (up to six times a day). This helps you stay moderately full at all times, avoid pangs of hunger, and also slows down the process of muscle protein breakdown (scientifically called catabolism).
• Chew your food thoroughly. This significantly increases its digestibility (for example, protein - up to 25%). And you will have time to catch the feeling of satiety. So eat slowly, not while running, in a calm environment, without being distracted by other things.
• Don't eat a few hours before bedtime. The release of energy from the food consumed can easily disrupt the depth and quality of sleep. During the night's rest, our body also loses weight and builds attractive muscles. And carbohydrate products eaten before bed can be transformed into fats and minimize the effect of the diet.
• During active sports training, the body often lacks the elements and substances it receives from food. Help your body by taking a high-quality vitamin and mineral complex.
• Proper drinking regime is important. You need to drink clean water 15-20 minutes before meals, and after eating, do not drink liquid for at least half an hour (or better yet, an hour). You should also drink water during the workout itself.

Try to plan your food schedule in such a way that breakfast and lunch have a mixed set of food components. Moreover, breakfast should be the heaviest meal of the day, and dinner should consist of a predominance of low-fat protein products. Actually, due to the emphasis on the right proteins, the weight loss process mainly occurs.

Products allowed on a sports diet include: - low-fat and low-fat dairy and fermented milk products; - lean meat (we do not use oil when cooking); - low-fat fish and seafood, also cooked without oil; - cereals: rice (not white), buckwheat, oatmeal; - legumes; - non-starchy vegetables; - fruits (mainly apples and citruses); — juices and fruit drinks from fruits and vegetables (freshly squeezed, unpackaged); - eggs; — vegetable oil (we only season salads with it, but don’t cook with it!); - rye or whole grain bread (a piece for breakfast and lunch is enough); - clean water, tea, coffee (rarely) without sugar.

Occasionally you are allowed to eat a little dried fruit, honey, and nuts. You can salt your dishes, but do not overuse salt. This can retain fluid and delay your weight loss process. An alternative option is to season dishes (for example, vegetable salads) with lemon juice. As for alcoholic drinks, it is better to exclude them during the period of weight loss. But if this is not possible for you, drink alcohol in small doses. To avoid significantly damaging the potential benefits of a sports diet, do not drink more than two drinks per week. A serving means 30 ml of vodka (or another drink of similar strength) or a glass of wine or a bottle of beer.

It’s good if you can schedule your food schedule so that breakfast is at 8:00, snack at 11:00, lunch at 13:00, afternoon snack at 16:00, dinner at 18:00. And a small snack is allowed around 20:00. Of course, you need to consider when you have training and fit it into this schedule, so this schedule allows for adjustments. Considering that this diet is quite long-term, it is important that you feel comfortable living by its rules. Think in advance about how best to organize everything.

Also, due to the length of the diet, a little cheating is allowed. It consists in the following. Once a week you can include whatever you want in your diet. If this practice is rare, it will probably not harm the results of the diet, but it will help maintain your psychological comfort. After all, you must admit, living for a month and a half without giving up all your favorite foods is not so easy. Just try to ensure that such a meal is not enormous in size. And it’s better, of course, not to eat up at night, but to eat heavily at lunch or in the morning.

When on a sports diet, to achieve faster results, you can spend one fasting day, say, on kefir, fruits or vegetables. In general, you can choose almost any option for a mono-diet. The main thing is not to resort to extreme ones (such as unloading on chocolate). There is also no need to starve your body and sit on the water all day. During physical activity and training, this can be a shock to the body. Be careful.

What should you expect from this diet? Let's look at everything week by week. In the first 14 days, noticeable weight loss occurs. It’s hard to imagine that following such a non-starvation diet you can get rid of 5 burdensome kilograms in a given period. But it is worth noting that such plumbs, as a rule, come only to those who really radically change their diet, actively engage in sports every day, and go for walks. But on average, weight loss is 2-3.5 kg.

In 3 and 4 weeks you will be able to get rid of the same amount of kilograms, bringing your body closer to its ideal shape. Now, having included regular strength training in your daily routine, you will probably notice a significant modification of the body and changes in the body associated with the acceleration of metabolic processes.

At 5 and 6 weeks, the remaining excess fat is actively melted, and attractive muscle mass appears in its place. You will notice a significant increase in upper body tone. And your waist, buttocks and legs will become much slimmer and more attractive. Right now you should fully enjoy the result, seeing the drawn abdominal muscles.

Having passed this test with dignity, it is very important to complete it correctly. Gradually add prohibited products to your diet, leaving as a basis the sports diet menu that you are already accustomed to.

Lose 6 kg in 2 weeks

The principle of a diet for losing weight by 6 kg in 2 weeks is based on excluding fats and carbohydrates from the diet. Within 2 weeks you can:

• eat boiled lean meat;
• eat raw vegetables (cabbage, tomatoes, cucumbers, and celery salad are the most beneficial for your figure);
• eat food 5-6 times daily in small portions;
• exercise regularly, go to the gym.

Weight will decrease due to fat burning, since the body will not receive sugar (the main source of energy) from food. The number of calories consumed during the day should not exceed 1200 kcal.

Healthy eating+sports

How and how much to eat correctly to lose weight is an eternal question that people who are overweight ask nutritionists. And this is the answer they get: you need to eat healthy.

The morning should begin with a nutritious breakfast , which includes foods high in plant fiber and proteins - this could be porridge based on oatmeal or buckwheat, several boiled eggs, an omelet or a sandwich with boiled lean meat.

Lunch should consist of at least 2 courses . One of them should be hot, suitable: vegetable soup, vegetarian borscht, lean broths with crackers. As a second course, you should choose a vegetable or fruit salad, boiled lean meat (fish) with stew.

During the day, eat a couple of extra vegetables or fruits, this will help cleanse your body, dull the feeling of hunger and improve the functioning of your stomach.

During dinner, preference should be given to vegetables or fruits ; low-fat dairy products with the addition of nuts or dried fruits are suitable. Vegetables can be eaten in any form, even fried, but with very little olive oil added. In addition to fruits, you can eat a small handful of almonds or walnuts throughout the day; they promote metabolism and keep the feeling of hunger at bay.

Nutrition for 6 weeks can be divided into several stages:

• “Cleansing” – 1–2 weeks;
• “Recovery” – 3–4 weeks;
• “Fat burning” – 5–6 weeks.

The menu at these stages differs in the percentage of products.

• During the “cleansing” period, vegetables and fruits should predominate (at least 60% of the diet), you need to drink 2-3 liters of clean water per day, avoid salt, coffee, and tea.
• During the “recovery” period, you should give preference to low-fat dairy products: cottage cheese, kefir, fermented baked milk, milk. Let them make up a third of the daily menu.
• At the last “fat burning” stage, you need to have breakfast with dairy-free cereals, drink a glass of water with lemon 15 minutes before each meal, and give preference to boiled or steamed meat products.

During all 6 weeks you need to eat in small portions, but often - 5-6 times a day.

It is recommended to completely exclude from the diet industrial products that interfere with weight loss: cakes, cookies, muffins, candies, milk chocolate, pies, pizzas, buns, fast food, soda, store-bought juices, etc.

To lose weight quickly, you need to add physical exercise, it is not necessary to follow some well-known and complex gymnastics or work out in a fitness room. Choose the type of physical activity that suits you:

• Run;
• Strength exercises;
• Dancing;
• Breathing exercises, such as bodyflex;
• Callanetics, shaping and other fitness programs.

Some of these methods give significant results without changing nutrition, but in combination everything will appear brighter.

Preferred foods to lose 6 kg weight

When compiling a healthy diet, nutritionists have developed a list of products, which includes:

1. Oatmeal. It contains a large amount of antioxidants that help maintain beauty and youth. The proteins included in the composition, vitamin E, and fiber are needed to normalize digestion and maintain hair, nails, and skin in good condition.
2. Fruits are a source of energy, are easily digested, and do not cause slagging in the body.
3. Vegetables. They help maintain a good figure due to their low calorie content and large amounts of vitamins.
4. Meat. Beef and chicken are good sources of protein, but meat consumption should be limited (up to 100 g per day).
5. Fish. Source of protein, omega-3. Digestion and absorption occurs faster than meat.
6. Nuts. They are a source of protein and vitamins. It is recommended to consume no more than 3-4 pieces daily.
7. Vegetable oils improve the process of assimilation of foods.
8. Cottage cheese and eggs are a source of easily digestible protein.

Physical activity, exercises

Exercises designed for weight loss must be used. The body should alternate between fat burning processes and skin and muscle tightening. The secrets of a beautiful figure lie in performing a set of exercises, which includes:

• run;
• squats;
• lunges;
• push ups;
• exercises designed to support the back muscles.

When performing a set of exercises, there is an increase in muscle tissue, toning the body, and accelerating the removal of fat deposits.

Alternative to the gym

Not everyone can visit the gym: some don’t have the time, others don’t have the desire. For those who want to maintain physical activity, it is recommended:

• do fitness at home (you can contact a professional fitness trainer to create a program);
• supplement your workouts at home with running;
• in addition - cycling, playing basketball or volleyball, roller skating, skiing;
• hiking, rock climbing;
• playing tennis, badminton;
• swimming;
• yoga classes;
• strip of plastic;
• dancing.

Instead of going to the gym, you can start cleaning the house. When performing everyday activities, they are combined with simple, useful exercises.

Week five: start the day with exercise

A great fat burner is a short cardio workout at the beginning of the day, preceding or replacing breakfast. Many experts say that exercising before breakfast is much healthier than after: it is possible to burn 20% more fat.

This could be swimming in the pool, jogging in the park, cycling, or a regular set of morning exercises. It is enough to force yourself to spend only twenty to thirty minutes a day three times a week on this. Here you can read which kits beauty experts recommend taking with you to the gym.

Photo: zuzkalight.com