The most effective express diets for 3 days for weight loss at home

How to lose weight in 3 days

Regardless of the type of diet, it is important to follow several general recommendations that will help you lose weight in three days. The main thing is willpower and psychological attitude, which will help you endure the entire period of the diet. Be sure to exclude sugar, salt and alcohol from your diet. The express diet focuses on fish, chicken, cereals, fermented milk products and vegetables - it all depends on what the regime is based on. Other important factors:

1. Physical activity, according to experts, will change little in 3 days, but you can still introduce it if you have the strength for it.
2. It is also important to maintain a drinking regime: at least 3 liters for the first day, 2 liters for the second, 1 liter for the third.
3. The basis can be any mono-diet with a daily calorie content of 800-1000 kcal.
4. Smoked, fried, salty and fatty foods are prohibited.
5. After an extreme diet for 3 days, it is necessary to return to the usual regime gradually, introducing light broths, cereals, and vegetable salads into the menu.
6. About 3-4 kg and even sometimes 5 kg - that’s how much weight you can lose in 3 days.

Balanced diet

One of the basic rules for rapid weight loss is a properly composed menu. The daily diet should contain at least 50% fresh, boiled or stewed vegetables, 25% each of protein and starchy foods. All smoked meats, pickles, as well as confectionery products with a large amount of fat (cream) should be excluded from the menu.

For the best effect, include fat-burning spices and seasonings in the list.

These include:

• Anise. A very aromatic spice that goes perfectly with meat and fish. The seeds have the ability to reduce appetite and give a feeling of quick satiety, so they are recommended for adding to any salads and vegetable dishes. They have a positive effect on the gastrointestinal tract and improve intestinal function, accelerate metabolism and promote the breakdown of fat cells.
• Ginger. This spice has a beneficial effect on the digestive system and normalizes metabolism. In addition, the spice has the unique property of normalizing fat and cholesterol metabolism. It is important to remember that ginger increases appetite, so it is not recommended to be consumed during dinner.
• Chilli. The spice has a fat-burning effect and a beneficial effect on blood vessels. Regular consumption of hot peppers reduces blood sugar levels and speeds up metabolic processes. A distinctive feature of this type of spice is that it suppresses appetite, which makes it indispensable for weight loss. However, it should be remembered that in case of chronic diseases of the gastrointestinal tract and esophagus, its use should be limited.

Be sure to read: Simple and effective recommendations for rapid weight loss

Products with “negative calorie content” will help you lose 3-4 kg in 3 days. Minus calorie content is a term that is used to characterize a product and its effect on the body. To digest some foods, the body requires more energy than they provide. This is what nutritionists call negative calories. There are few such products, but they are all quite accessible and used by humans for food. By including them in your daily diet, you can, even without restrictions, lose more than 3 kilograms in 3 days.

Mint, cinnamon, vanilla and turmeric also have good fat-burning properties. Adding these spices will help you lose extra pounds without much effort.

The list includes:

• Water. Pure drinking water has unique properties - it has absolutely no calories. The body spends approximately 1 calorie to warm it by 1 °C. As a result, if you drink 2 liters of water daily, the temperature of which is not higher than 17 degrees, the body will have to spend 40 Kcal to warm it up to the temperature of the human body. This amount will not have a strong impact when creating a low-calorie menu, but will help get rid of hunger without risking your figure.
• Green tea. All weight loss programs, especially in such short periods as 3-4 or 7 days, recommend drinking green tea without sugar. One cup of this drink contains only 5 Kcal, and the body needs to spend from 20 to 60 Kcal to process it. If you drink a cold drink, the amount of negative indicator will be even higher.
• Mushrooms. This product occupies a special place in many diets. Mushrooms can be consumed during fasting days, boiled, pickled and even fried. This product consists of almost 99% protein and belongs to the heavy food category. It is very difficult for the body to digest, but contains virtually no calories.

Among vegetables, celery occupies a leading position. It is recommended to include it in the diet every day. In addition to the fact that celery contains a large amount of fiber, this vegetable is the richest source of vitamins and minerals.

All fresh greens, cucumbers, asparagus, eggplants, sweet and bitter peppers, beets, onions and tomatoes have the same properties. Among fruits, plums, melons, watermelons, currants, pineapples, peaches and cranberries have beneficial properties for weight loss. The leader among fruits are green apples.

When eating mushrooms, you should remember that they can well reduce the daily calorie content in the diet, but due to their high protein content, in large quantities they can cause irreparable harm to health. They should be used with extreme caution if you have kidney disease. Mushrooms can and should be included in the diet, but not more than 100 g per day, and no more than 2 times a week.

Kefir diet

The easiest option for an effective mono-diet is kefir. She is very strict, because apart from fermented milk products, nothing else can be consumed. In addition, kefir should be low-fat. You cannot add salt or sugar to it. If the feeling of hunger is too painful, then you are allowed to eat a green sour apple, but no more than 2 pieces per day. Only water is not prohibited - refusal of it is optional. You can lose 3-4 kg in 3 days using kefir, and sometimes even a little more. There are two more options for this diet. They are more gentle and are as follows:

1. During the day, you are allowed to drink 1 liter of low-fat kefir and eat up to 1 kilogram of fruit, but not bananas or grapes.
2. The menu consists of 3 main meals and 2 snacks. In the first case, the diet consists of 1 glass of kefir, 1 bread, 200 g of vegetable salad and 100 g of unsalted cheese. Snacks include only kefir.

For those who don't like apples

There are many varieties of such a diet, where the main element is kefir, and any additional fruit or vegetable. How to lose 3 kg in 3 days at home if apples are not your taste? Just replace them with pears, kiwi, tomatoes or beets.

Losing weight on kefir and cucumbers is considered the most effective. Thanks to the laxative effect of kefir and the diuretic effect of cucumbers, in just 3 days you can fully cleanse your body and lose even more than 3 kg. But, inspired by the results, you should not get carried away with this technique and continue it for more than 5-7 days.

Buckwheat

One of the ideal foods for a mono-diet is buckwheat. It saturates the body with useful microelements, vitamins B and PP, and thanks to complex carbohydrates it satisfies hunger for a long time. In addition to losing weight, you can also cleanse your body of toxins. This is facilitated by the fiber in the composition. The buckwheat diet for 3 days has the following simple rules:

1. Buckwheat should be steamed, not boiled. To do this, pour boiling water over a glass of cereal in the evening, cover it with a lid and wrap it in a towel. In the morning you will get crumbly porridge.
2. The resulting amount is divided into 3 meals with the same break.
3. In addition to buckwheat, you can allow yourself to drink 1 liter of low-fat kefir and 2 green apples per day.

Who is contraindicated for rapid weight loss?

Such an extreme, albeit effective, diet is not suitable for everyone. The list of those who should not use it includes the following groups of people:

• teenagers;
• pregnant women;
• women breastfeeding;
• people with unstable blood pressure;
• chronic patients with problems with the liver, kidneys and stomach.

If they need to lose excess weight, then this should be done using completely different methods - too radical conditions typical for a three-day diet can cause serious harm and not bring any benefit.

Chocolate

The chocolate diet is considered one of the most enjoyable and effective. Who doesn’t dream of eating sweets and losing weight at the same time? But there is one nuance in this diet that will upset lovers of milk and white chocolate - you can only use bitter or black. You are allowed to eat only 80 g per day, and they are divided into 3 doses. After eating a portion of chocolate, you can drink a cup of coffee without sugar 3 hours later. It is allowed to add only a little skim milk to it. You can't eat anything else the whole day. The disadvantages of this diet include the fact that the intestines are not cleansed during it.

The most effective exercises

How to lose weight after cesarean

Fat often accumulates in the belly. To combat fat deposits on this part of the body, it is recommended to constantly walk with a retracted stomach. This will make the muscles more stressed and will soon cause them to involuntarily tighten, causing the stomach to sag. It is also necessary to regularly jog for at least 15 minutes a day, as well as pump up your abs. You need to start the exercise with a small number of repetitions, gradually increasing their number.

A set of exercises for quick weight loss

During the three-day fight against fat deposits on the thighs, you must perform the following set of exercises at home:

1. Press against the wall with both hands, swing back with aligned legs, repeat 30-40 times on each leg.
2. The ball is clamped between the legs and squeezed as hard as possible, performing 15-20 repetitions.
3. Get on all fours, lift one leg up and lower it down, at the same time bending it at the knee and pulling it towards the forehead. Perform 20-25 repetitions, then repeat the same on the other leg.
4. Place your legs as wide as possible and squat at least 100 times a day.
5. Lie on your side and raise your legs parallel to the floor, performing 20-30 repetitions on each leg.

To slim your face and cheekbones, it is recommended to inflate balloons. This is one of the simplest exercises that is very effective. During the procedure, the cheeks are greatly expanded, which allows fat deposits to be removed from them. The exercise is performed every day for 10 minutes.

Exercises for losing weight on your face

Additional Information. This method allows you to get rid of a double chin.

In the fight against excess weight on the arms, push-ups from the sofa and the floor are highly effective. A more effective version of this exercise is to use a hill on which you throw your legs while continuing to push up from the floor. It is also recommended to raise your hands with dumbbells clamped in them to chest level and hold for about 5 seconds. You can also lie on your back and spread your arms with dumbbells in different directions, and then return them to their starting position.

Zucchini

Cheap and effective, the zucchini diet is ideal for those struggling with cellulite. This vegetable helps fight gastrointestinal problems and normalize its functioning. As a result, the condition of the skin improves, including on the thighs. There are several rules for preparing this vegetable:

• do not fry, but stew, boil or steam;
• eat in small portions of 250 g;
• use only young fruits;
• cook with the peel, because it contains a lot of vitamins.

Zucchini goes well with protein foods - beef, chicken, turkey. The menu for 3 days of a diet with such a vegetable can be as in the table:

Third stage: vegetable

The basis of the diet at the final stage of the diet is predominantly plant foods, rich in fiber, which is necessary to normalize digestion after a protein diet.

Low-calorie vegetables in combination with fermented milk drinks with zero fat content and oat bran will help restore the functioning of the intestinal tract.

The third phase has a fairly varied diet. Products that may be present on the menu of the third day of the diet:

The vegetable stage of the diet practically does not limit those losing weight in the choice of products and portion size. You can include any non-starchy vegetables in reasonable quantities in your diet on the third day. Despite the low-calorie menu, overeating is strictly prohibited.

Vegetable menu

Plant products that are edible without heat treatment should be consumed raw in the form of salad.
To absorb the vitamins contained in fresh vegetables, salads must be seasoned with a tablespoon of any natural oil. You can also boil, stew or bake vegetables in the oven, prepare a dietary stew and even make soup. An example of a vegetable menu for the third phase of the diet

Best materials of the month

• Why you can't go on a diet on your own
• 21 tips on how to avoid buying stale food
• How to keep vegetables and fruits fresh: simple tricks
• How to curb your sweet cravings: 7 unexpected products
• Scientists say youth can be extended

When including beets or carrots in your diet menu, you must remember that they can only be consumed raw.

Boiled starchy vegetables sharply increase the level of glycemia in the blood. Before going to bed, it is recommended to drink a traditional glass of kefir with a spoonful of bran.

Banana

For fruit lovers, the banana diet will seem especially tasty, and it will not be difficult to follow. Thanks to this system, you can lose up to 3 kg. Of all the fruits, bananas are the most nutritious, so you will not feel painful hunger. In addition, they improve mood and overall well-being. The diet itself is bananas and milk. The latter can be replaced with low-fat kefir. You will need 3 bananas and 3 glasses of milk per day - you will have 6 meals. You need to consume foods at equal intervals throughout the day. A few more diet rules:

• You can drink green tea during the day, but only without sugar;
• Bananas with milk can also be consumed together in the form of a cocktail;
• the number of meals should not be less than 3-4.

Wraps

To achieve quick and effective results, in addition to dietary restrictions, it is necessary to carry out cosmetic procedures. They will not only enhance the effect of unloading, but also help maintain skin tone. Rapid weight loss can cause the skin to weaken and sag; to prevent this from happening, simple wrapping procedures will help you:

• After a warm bath, massage your body well with a washcloth to increase blood flow;
• After this, apply the wrapping mixture to the skin, wrap yourself in cling film and throw on a warm blanket or robe;
• After 30-40 minutes, wash your body with warm water, dry yourself well with a towel and go to bed.

Masks made from seaweed, green tea, salt and honey compresses will help saturate the skin with useful substances and make it elastic. It is best to carry out the procedure in the evening before bed.

Three days is very little, but it’s enough to get your figure in shape. Depending on the individual characteristics of the body, physical activity, metabolic rate and initial weight, you can lose up to 10 kg. It is more difficult to maintain the result, so you should not immediately return to your usual diet and lead a passive lifestyle. Follow the rules of eating behavior, do exercises and monitor the quantity and quality of foods you eat. This will help not only correct your weight, but also maintain your health and prolong your youth.

Rice

For weight loss, it is better to use brown rice rather than white. Such unloading cannot be done more than once a month. You can only eat what the menu specifies. If you change your diet, you will not get the desired effect. The rice diet for weight loss for 3 days has the following rules:

• Rinse a glass of cereal, pour cold water in a ratio of 1:2, leave overnight;
• drain excess liquid in the morning;
• Divide the porridge itself into 4-6 meals;
• After each meal, an hour later you can drink a glass of orange or apple juice.

Extreme method: fasting

Fasting is used as an extreme method of losing weight.

Water fasting

The idea is to completely abstain from food for three days while drinking water. At the same time, you can drink as much water as you want (1.5 - 3 liters), the main thing is that the kidneys can cope with the amount of liquid.

It is best to drink distilled water, however, regular filtered water or mineral water, only without gas, will do. If it is difficult to fast, then you can add a little honey to the water.

In addition to water, herbal tea is suitable, of course, without sugar.

After a three-day water fast, you can lose about 3 – 3.5 kg of weight.

An important condition: recovery from water fasting should last the same number of days as the duration of the entire fast. In our case, it takes three days to get out of it. In this case, the basis of the diet should be “light” foods: prunes, carrots, cabbage, porridge, boiled vegetables, kefir or baked apples. Every day the list of permitted foods should be expanded: you can additionally consume a piece of butter and nuts.

Dry fasting

Involves absolute abstinence from food and water. It is also recommended to limit the access of water to the skin (that is, not even wash your face). This type of fasting is very strict.

During dry fasting, you need to follow certain rules:

• Before starting it, you should definitely get permission from your doctor.
• The day before the start of fasting, the body needs to be prepared. Strong tea and coffee must be excluded, as well as proteins and fats of animal origin. There is no need to overeat in the evening, even light ones.
• Complete abstinence from alcohol and cigarettes.
• A three-day fast should be no more than once a month.
• You need to come out of fasting correctly, gradually and consciously.

In three days of dry fasting you can lose from 3.0 to 6.0 kg.

During such a fast, you need to keep yourself occupied with something. You definitely need to do what you like: watch TV, draw, meet friends, etc.

Attention! Any fasting is stress for the body. Before using it, you should definitely consult with specialists.

Apple

Another option for a fasting regime on fruits is the apple diet. From the name it is clear which products are allowed for consumption. The principle of the diet is as follows:

• 1 day – 1 kg of green apples;
• Day 2 – add 200 g of low-fat cottage cheese to the same amount of fruit;
• Day 3 – the menu is the same as the previous one.

With this diet, you can get rid of 1.5-2 kg over the entire period of the diet. In addition, during this time the body is cleansed. The apple diet has other options that are no less effective for weight loss. The menu for one of them is presented in the table:

How to drink water correctly

If you decide to take a risk and lose three kg in three days, then in order to avoid more harm, pay special attention to your drinking regime. The following rules must be observed:

1. Drink at least 1.5-2 liters of water per day (more will cause kidney problems).
2. Calculate your daily volume based on your own weight. The norm is 30 ml per 1 kg of weight.
3. Drink only clean, still water. It should be at room temperature so as not to slow down the digestion process.
4. Drink water in small portions with slow sips. Try to drink most of it in the first half of the day so that there is no swelling in the morning.
5. Do not drink while eating.
6. Half an hour before meals, drink 2 glasses of water (lunch, dinner); for light snacks, 1 glass is enough.

Water is not just a source of life, but if consumed correctly, it is an excellent assistant in losing weight.

During diets, water removes waste products, toxins, and regulates the digestive process. In addition, by filling the stomach, water briefly relieves hunger. These rules should be followed even after leaving the express diet. Compliance with the drinking regime is a guarantee that you will not overeat in the future.

Curd

The cottage cheese diet also belongs to rigid nutrition systems. It does not allow any deviations from the permitted diet, so it is difficult to withstand it. Although it’s worth it, because you can lose up to 3-5 kg. The rules of this diet are as follows:

• Every day you need to eat up to 500 g of low-fat cottage cheese for several meals;
• It is allowed to drink everything with kefir, but no more than 2 glasses a day;
• Additionally, you can drink unsweetened tea, water or rosehip decoction;
• those who find it difficult to live without coffee are allowed to drink only half a cup a day.

Oatmeal diet

A very strict, but fast-acting diet is an oatmeal diet for 3 days. The hard regime helps to cope with 3-5 extra kilos. The cereal is simply steamed with boiling water. Instead, only skim milk is allowed. Each meal should include no more than 250 g of product. You eat 5 of these servings throughout the day. Due to the strictness of the diet, it is under no circumstances possible to follow it for more than 3 days; this is dangerous to health. Repeating the diet is allowed only after six months. To consolidate the results, it is allowed to use only unloading with oatmeal.

Egg

The menu offered by the fast egg diet for 3 days may vary. In any case, to increase the benefits, it is recommended to follow a drinking regime. It is important to drink 2 liters of clean water per day. You can start your morning with a glass of warm liquid with a drop of lemon juice. This way you will launch your body and set it up to work well. You can drink fruit or vegetable juices and unsweetened tea without restrictions. The daily ration of the egg diet includes:

• breakfast – half a grapefruit or orange, 2 boiled eggs without salt;
• lunch – again 2 boiled eggs, vegetable salad;
• dinner - boiled chicken or fish, vegetable side dish, grapefruit or orange.

Carrot

Rapid weight loss in 3 days is also possible with vegetables. One option is the carrot diet. It is better to use fresh young vegetables, because they contain more fiber. It is allowed to combine carrots with citrus fruits. Apples or pomegranates will also go well with it. Carrot dishes should be seasoned with olive oil. Only with fats is carrot beta-carotene absorbed by the body. Over the entire period of the diet, about 2-3 kg are lost. During this period, you can only eat carrots - raw, boiled, or in the form of fresh juices. For one of the meals, it is allowed to use a salad with the addition of apples, oranges, and grapefruit.