Innovative diet: minus 10 kg in just 3 weeks

If you are tired of endless attempts to lose weight, try the diet developed by the Institute of Nutrition of Russia. The effectiveness of the technique has been experimentally proven. The security level is maximum. The diet will not harm women and men who do not have problems with the gastrointestinal tract, heart and blood vessels, or immunity. The bottom line is to reduce the daily calorie intake and exclude certain foods from the menu.

With strict adherence, you can lose from 7 to 10 kilograms in three weeks. The main thing is the absence of contraindications. These also include pregnancy and lactation. The most impressive results are demonstrated by girls with a dense build - about 10 kg. Skinny girls lose at least 3–5 kilograms.

Which diet system for weight loss 2021 should you choose?

Every woman dreams of being slim and fit. If you are overweight, then you need to take measures so as not to neglect your body! What if you urgently need to lose weight? Then a safe diet will help!

Popular diet for 3 weeks 10 kg - based on low-fat fermented milk products. This is not an easy way to lose weight, you need to give it your all, but the result deserves it.

Yogurt, fruits and kefir will destroy excess fat!

This is an ideal diet that combines very tasty and healthy foods. With this wonderful and safe diet, you can lose 5 kilograms in a week, and about 15 in three weeks!

Not bad, right? The main ingredients this week will be: grapefruit, tangerines, pineapple, apples, kiwi, yogurt (not fat), kefir 1%. In addition, the menu must include chicken or lean fish for dinner or lunch, as well as raw vegetables and herbs.

The main criterion of this diet is that all products must be fresh, with a minimum shelf life (for kefir and yogurt). The meat should be boiled or steamed. Chop all fruits and vegetables immediately before consumption.

Menu option No. 1

Breakfast – a glass of yogurt (150 grams), 1 green apple (Golden or Simirenko).
Lunch – fruit salad of kiwi slices, apple, pineapple and yogurt.
Afternoon snack – a glass of low-fat kefir, 1 apple.
Dinner – 150 grams of boiled chicken breast, tomato salad (can be with cucumber) seasoned with dill and olive oil.

Menu option No. 2

Breakfast - mix a glass of yogurt or kefir with pieces of pineapple or kiwi.
Lunch – a couple of pineapple rings and 1 apple.
Afternoon snack – a glass of low-fat kefir and 1 grapefruit.
Dinner – boiled chicken breast (150 grams) and lettuce leaves.

Menu option No. 3

Breakfast – a glass of yogurt and 1 kiwi.
Lunch – boiled or baked lean fish (your choice) 150 grams, salad of fresh grated carrots with beets, seasoned with lemon juice and olive (or flaxseed) oil.
Afternoon snack – orange slices, kiwi and apple topped with low-fat yoghurt.
Dinner – a glass of kefir and a piece of boiled chicken breast.

Very important! During the diet, you need to maintain a drinking regime. Don’t forget to drink a glass of water 30 minutes before you are ready to eat. You can also drink green tea (only without sugar) and herbal teas.

Buckwheat debut - kilograms will go away!

The benefits of the buckwheat diet 2021 are legendary! After all, this product is truly rich in nutrients in ideal proportions. In order to lose weight using the buckwheat diet, 1 kg of buckwheat per week is enough. An important secret of cooking buckwheat is that it is not boiled. Just pour boiling water over the porridge and leave it to swell, after which you can eat it.

This very healthy diet differs from many other companions. It refers to mono-diets, which need to be carefully entered and also carefully exited. You cannot flavor the porridge with anything, and under no circumstances add salt!

The maximum that can be allowed this week is low-fat kefir in an amount of no more than 1.5 liters per day. By the way, buckwheat can be poured with kefir and left to swell overnight. So its taste changes a little (becomes more interesting).

Meals should be calculated; ideally, you should take a 100-150 gram portion of buckwheat 5-6 times a day. Between meals, drink kefir, and most importantly water! This is an effective diet for 3 weeks for 10 kg!

Japanese diet for 3 weeks – minus 10 kg

A very effective diet that allows you to lose 10 kilograms in 3 weeks proudly bears the title of the Japanese diet. After all, we are used to the fact that Japanese women are always slim. The main bias is to avoid harmful foods: sweet, salty, flour, fried.

And the best part is that after this diet you can maintain the achieved effect for several years, with proper nutrition, of course. So, before you start the Japanese diet 2021, you should prepare in advance.

It is best to start preparing gradually, ideally 3 days before the diet. During this time, you need to limit your intake of salt, spices and sugar. Increase the volume of water you drink to 2 liters per day and consume unpolished boiled rice (not salted).

The diet itself consists of the following ingredients: fresh, stewed and baked vegetables, fish, meat, fruits, berries, fermented milk products (low-fat or low-fat), chicken or quail eggs, tea, coffee and herbal infusions without sugar, wholemeal bread ground or without yeast.

The diet is very strict; if your weight is low, then you should not stick to this diet for more than 10 days. If you follow a diet for more than 2 weeks, then you need to diversify the menu with lean meat, vegetables and fruits, you can add raisins, dried apricots, prunes, and legumes.

Be sure to take multivitamin complexes and drink a glass of water every day on an empty stomach in order to start metabolic processes. It is not recommended to engage in intense physical activity; it is better to choose evening walks in the fresh air or light jogging.

Sample menu for three days

The calorie content of the diet is about 1500–1600 kcal. Portion volume: up to 250 grams.

Day 1

Breakfast: scrambled eggs from two eggs, fresh cabbage salad, tea with milk without sugar
Second breakfast: soft or crumbly cottage cheese, fresh berries, rosehip decoction
Lunch: boiled chicken with vegetables, unsweetened compote, a slice of rye bread
Afternoon snack: glass of milk
Dinner: boiled fish, vegetable stew, tea
Before bed: a glass of kefir.

Day 2

Breakfast: boiled meat with green peas, tea
Second breakfast: a cup of tea, two grain-free yeast breads
Lunch: vegetarian soup with chopped parsley, a slice of rye bread
Afternoon snack: glass of juice
Dinner: boiled chicken, cucumber and tomato salad
Before bed: a glass of kefir.

Preparation

Doctors categorically prohibit losing weight quickly, believing that this leads to stress and other unpleasant consequences for the body. But if you strictly follow the recommendations of specialists, such problems can be avoided. Losing weight in a week is quite possible if you follow a proper diet and do weight loss exercises.

Before you start losing 7 kg in just a week, you need to prepare for the upcoming changes. Since nutrients in the diet are significantly reduced, they will have to be replenished in the body. In this regard, during the diet it is necessary to take vitamin tablets.

As for physical activity, the body must also be prepared for it. It is important to warm up before performing a set of exercises.

This method of losing weight is not recommended in the following cases:

during pregnancy and breastfeeding;
in the presence of liver diseases, gastrointestinal tract, diabetes mellitus;
while taking medications.

In 2 weeks

It’s possible to lose seven kilograms in two weeks without strict diets, although you still can’t improve your figure without dietary restrictions and just playing sports. Therefore, the events will be the same.

Diets “Minus 7 kg in 14 days”

The range of diets that allow you to lose 7 kg in 2 weeks is quite extensive, so there is a choice.

No carbohydrates

The diet should be designed in such a way that no more than 40 g of carbohydrates are consumed per day. Men are encouraged to lean on meat, women - on vegetables and fruits.

Brazilian

The diet is based on plant and protein foods. Daily calorie content is 1,200 kcal. Sports activities are required to build muscle mass. You need to eat strictly on a schedule.

Hollywood

You can only eat at lunch and dinner, breakfast is excluded. The diet is based on low-calorie protein and plant foods. Carbohydrates and fats are prohibited. Limit salt. Daily calorie content is 1,000 kcal.

Sport

There is no longer any need to exhaust your own body, as suggested in shorter-term options. It's worth listening to him here. Muscles should hurt in moderation. If the sensations are too uncomfortable, reduce the load. You can add strength exercises, choose a complex that works on some problematic part of the body - for the abdomen, buttocks, arms. Running in the morning should become a habit. But don’t forget to do all your workouts every other day, otherwise you’ll fail and end up in the hospital.

Additionally

Here the choice is much wider and it is not necessary to apply all procedures at the same time. Focus on two or three - this will be enough:

shapewear/taping;
wraps;
baths;
fasting days;
taking laxatives/diuretics;
creams for stretch marks and cellulite;
massage;
Dietary supplements (Leovit, ApiElixir, Lipomix, Xenical, Slimmer and others).

How to lose 7 kg in a week without dieting?

To lose 7 kg in a week, you don't have to go on a diet. You can lose weight in other ways. For example, use special belts for weight loss. They come in several types:

Vibromassage – this type of massager not only helps you lose weight by 7 kg in a week, but also reduces muscle fatigue, stimulates metabolic processes, and removes lactic acid (to lose weight, just put it under your clothes and wear it all day long).
Myostimulator – electrical impulses affect nerve endings, as a result of which muscles begin to contract and fat deposits are broken down.
Belt with sauna effect – thanks to the use of a special material, when putting the belt on the body, a greenhouse effect occurs, which allows you to reduce weight.

On a note! If you wear a belt with a sauna effect before doing physical exercise, you will be able to lose weight faster.

In addition, there are other means for losing weight. For example, special chewing gum, tablets, teas. They help you lose excess weight, losing up to 7 kg in a week. Green tea with goji berry extracts has been proven to be highly effective. However, these weight loss products often raise doubts. In addition, there are many crafts out there, so choosing exactly what will really help is quite difficult.

During a diet minus 10 kilograms, you can and should wear a jumpsuit that will transform your figure

The Slim Shapewear combo is a great way to make your figure more toned and attractive. This is also a good method of passively combating extra pounds and related problems: cellulite, sagging, swelling. The manufacturer promises that regular wearing of the product will help you become at least three sizes thinner.

Main principle

The essence of the program is to first grind all the food you will eat in a blender. This must be done in order to relieve the body of the need to digest food for a long time.

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In 3 weeks

If you have 3 whole weeks to spare and you only need to lose 7 kg to reach your ideal weight, you are a happy person. After all, you have a lot of time to go on a diet and exercise. And all this without much stress.

Diets “Minus 7 kg in 21 days”

The three-week diets are very interesting and feature a balanced and varied diet. There is no need to particularly torture yourself with hunger, because 7 kg will go away even if you adhere to the daily caloric intake of 1,500 kcal.

English diet

It is based on separate nutrition, suggests alternating vegetable and protein days, and limits daily calorie content to 1,000 kcal. Days 1, 2, 7, 14 and 21 - fasting drinking days. Among drinks, preference is given to tea. Breakfast is as light as possible (unlike dinner).

Roller coaster

It represents jumps in daily calorie content: in weeks 1 and 3 it decreases to 600-800 kcal, in week 2 it increases to 1,200. At the same time, any fats are minimized, portion sizes are significantly limited.

Japanese

It is protein-rich, low-calorie and salt-free. The diet is based on rice, seafood, fish, fruits and vegetables. You won’t have to go hungry, but it’s hard to tolerate without salt.

Sport

If you want weight loss not to be accompanied by the appearance of stretch marks on your stomach and sagging folds, tone your muscles. You can do without running if you find it difficult to get up in the morning. But light sports should be included in the program:

morning work-out;
a set of exercises to work out problem areas;
evening walks.

Additionally, you can visit a beauty salon or cosmetic medicine clinic to find out what support treatments they can offer. The range of their services in this regard is quite wide, from cedar barrels to pressotherapy. If you don’t have the time or finances for this, regular body wraps or massages that can be done at home will do.

In 5 days

Diets “Minus 7 kg in 5 days”

To lose 7 kg in such a short period of time, proper nutrition alone will not be enough. You need to choose a strict diet and set yourself up for a five-day fast. Of all the available options, we offer three of the most effective.

On water and on bread

It is suggested to drink 2-3 liters of water per day, and instead of meals - sandwiches made from black or whole grain bread and low-calorie but nutritious sandwiches. These can be tomatoes, lettuce, squash caviar, grated carrots, low-fat cottage cheese, applesauce, a plate of lean meat. Unsweetened fruits are allowed as snacks.

Grapefruit

You can use grapefruit as a fat burner. Low-fat kefir will direct its action specifically to adipocytes, and not to muscles. As soon as we got hungry, we ate ½ of the fruit and washed it down with a glass of kefir.

Sport

Despite the fact that you will constantly feel sleepy due to a carbohydrate deficiency and will find yourself with a lack of energy for intense training, it is simply necessary to exercise. The gym is not necessary, because there is too little time left; you can work on your figure at home. Daily:

do morning exercises for at least 15 minutes at an intense rhythm;
hula hoop for 15 minutes;
pump up your abs;
stand in the plank (as long as you can stand it);
During the day, perform a set of exercises for weight loss: twisting, bending, squats;
In the evening, walk for at least 40-50 minutes.

If the next day after such physical activity you feel muscle pain, determine its strength: tolerable - do this program for all 5 days; unbearable - exclude the bar, abs and a set of exercises from the 2nd and 4th days.

Additionally

5 days is too short a time to lose 7 kg of weight at once. Therefore, just sports and diet will not be enough. What else should I do?

Wear shapewear. Another option is taping.
Start a five-day marathon with a cleansing of the body with an enema and a fasting day.
Do anti-cellulite wraps and take salt or soda baths.
Use cosmetics for cellulite and stretch marks.

While taking all these measures, do not forget for a minute that five days to lose 7 kg is not enough and this poses a health hazard. Therefore, at the slightest indisposition, you should abandon this idea and find time for a longer period.

Negative sides of fast diets minus 10 kilograms

The quick diets above have their downsides.

The first, and very significant, is rapid weight loss in a short period of time.
Second, such a diet does not guarantee that the weight will not return again, and switching to this nutrition system again does not make sense, since the process will be repeated.

And, according to experts, you can go on a diet no more often than once every six months or a year. More frequent abuse of such dietary rules can lead to serious diseases such as diabetes mellitus, tachycardia, disruption of the cardiovascular system and thyroid function.

Exercises for weight loss

Exercises for weight loss can be used as the main method or in combination with a diet, which will give an even more noticeable effect and allow you to lose 7 kg in a week.

Here are some weight loss exercises that will help you lose weight quickly:

Stand up straight, place your feet shoulder-width apart, hold your hands in front of your chest. Lower yourself into a half squat. Slowly shift your weight first to your left and then to your right leg. When performing this exercise, it is important to try to maintain balance and not fall.
Make a plank. Alternately pull your knees under your stomach, as if running.
Jump onto a box or other object. Then slowly get off it and repeat the exercise again.
Stand up straight, place your feet shoulder-width apart. Do squats while holding your arms in front of your chest.

You need to do several repetitions for each exercise.

Running in the morning or just walking helps you lose weight. Climbing stairs and other physical activities are effective for losing weight.