Diet “Half”: minus 6 kg in 2 weeks without harm and hunger

Calorie calculation for weight loss

To lose weight, you need to consume fewer calories, then fat deposits will begin to be burned. You can calculate your daily calorie intake yourself or consult a nutritionist. To do this, you need to know your exact weight, height, indicate your lifestyle: how often sports training is carried out, whether you have a sedentary job, etc.

As a rule, to calculate the daily calorie intake, formulas are used, the most popular of which are Mifflin-Saint-Geor or Harris-Benedict. The formulas are different for men and women.

The most accurate formula is: 655.1 + 9.563 x weight (kg) + 1.85 x height (cm) - 4.676 x age (years). You will get a number that you need to adhere to in order to stay in your weight category. To lose weight you need to reduce your calorie intake by 10-20%, for extreme weight loss - 40%. You should not consume less than 40% of the daily calories, because health problems may begin: the functioning of the stomach, heart, liver and kidneys will be disrupted, the person will be disturbed by a bad mood, decreased performance. For this reason, a low-calorie diet to lose 6 kg in a week is not the best option.

Proper food intake

A balanced diet and drinking regimen will help you get rid of extra pounds and reach the required mark on the scales. Proper nutrition is tasty and healthy. The products included in the menu help the body function normally, trigger metabolic processes and fat burning. Of course, you will still have to count calories, but only at the beginning of the journey. Then the body will get used to normal nutrition and the need for calculations will disappear.

How to lose 1 kg in 1 day? Eating right is very simple. The results will appear the very next day, the main thing is not to reward yourself with junk food. The diet should be based on vegetables, fruits, cereals and protein. It is important to exclude foods cooked in olive oil, fast food, sweets and starchy foods. When you want sweets, eat fruit, maybe a piece of dark chocolate. Flour can replace whole grain bread. Fiber can be taken from pasta made from durum wheat and cereals.

The menu should be varied. For example, in the morning you eat milk porridge, a snack is a fruit or a low-fat dairy product, lunch is soup and a protein product, and for dinner you must have vegetables, cereals and fish. The abundance of products allows you to prepare delicious and healthy fruits. There are 2 main rules: small and frequent meals (5-6) and drinking regime (1.5-2 l).

Already on the first day, a person notices a surge of strength and energy, because the stomach is not overloaded, and you don’t want to lie down after lunch. Food becomes a source of energy, not a pleasure. This option allows you to smoothly lose 6 kg in a week and get rid of the volume without harm to your health.

English diet

The essence of this technique is a low-calorie fractional diet. The diet does not involve any drastic dietary restrictions, which makes it safe for most people. Despite the fact that the full version of this diet is designed for 3 weeks, you can successfully use a shortened version, which will also give good results. Eating according to the English method eliminates stress and starvation, which means it can be tolerated comfortably. The English diet allows a person to make amendments and adjust it “to suit himself”.

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What can you eat?

• Find out more: All about the keto diet. Diet rules, pros and cons

• Vegetables (except potatoes)
• Meat (beef, chicken, turkey)
• Eggs
• Dairy products (milk, kefir, fermented baked milk, cottage cheese and cheese)
• Mushrooms
• Greens (any)
• Tea (green, black, herbal)
• Porridge on water: oatmeal, buckwheat and rice
• Any fresh fruits and berries (except bananas and grapes)

Rules

• Be sure to drink 1.5-2 liters of water per day;
• You can use spices without salt;
• All techniques are performed at the same time every day;
• Dinner no later than 19:00;
• The daily calorie intake should not exceed 1100 calories.

You should start with two fasting days, and end the diet with one loading day. Violating the rules of the diet is prohibited.

Example menu

Day 1

Breakfast . 1 boiled egg, cabbage salad with cucumber, rye bread with cheese, orange. Dinner . 100 g of porridge from the list, 1/2 chicken fillet, tomato juice. Dinner . A portion of cottage cheese and a handful of nuts.

Day 2

Breakfast . 150 g buckwheat in water, 2 pieces of white fish (can be fried), 100 g asparagus Lunch . Mushroom soup with meat and vegetables, bran bread, green tea Dinner . A glass of kefir and 1-2 seasonal fruits.

Day 3

Breakfast . 2 boiled eggs, rice porridge with vegetables Lunch . 200 g beans, 2 steamed chicken cutlets, vegetable salad Dinner . Tea, a handful of dried fruits and rye bread with hard cheese

This diet option for losing 6 kg invites a person to choose their own diet. This will make the diet much easier and you won’t have to torture yourself.

Sport

Exercise alone will not help you lose weight. Sport is an additional method for a balanced diet. The latter without exercise will help you lose weight, but sports without nutrition will not be effective.

How to lose 6 kg in a week at the gym? No way, if before this the person has always been far from sports. Exercise helps strengthen muscles, make the body more attractive, and remove moisture from the body. However, it is not recommended to exercise every day if the workout lasts 1-2 hours, because the muscles need to rest and gain strength for new workouts. In addition, a person who has not exercised before needs to get used to the loads; his muscles may hurt. And training through pain will kill the desire to exercise.

It is recommended to alternate between cardio and strength exercises. The first are aimed at strengthening the heart muscle, making a person more resilient. The more endurance a person has, the longer he can exercise, the more calories he will burn. Strength training allows you to strengthen different muscle groups. This is important in the process of losing weight, because trained muscles at rest consume more calories.

You can hire a trainer who will select an individual set of exercises to achieve your goal that matches your diet.

Principles and rules for rapid weight loss

The first and basic rule is to exclude pure sugar from your diet. You'll have to forget about your favorite desserts and drinking tea with something delicious. You will also have to get used to unsalted food, because salt delays the release of fluid from the body, and this will slow down the process of losing weight.

When wondering how to lose 6 kg, you don’t need to come up with exhausting diets for yourself or completely give up food (as some people think), you just need to remove high-carbohydrate foods from your diet, such as carbonated drinks, pork and chocolate. To quickly achieve results, it is recommended to adhere to the following recommendations:

1. You need to prepare for any change in diet a couple of days in advance and gradually remove some foods.
2. Adhering to an individual daily routine means that you do not need to rely on the wake-up and bedtime times set by the creator of the diet. If your wake-up time is 7:00, and the nutritionist says to wake up at 6:00, then you shouldn’t torture yourself. The body will already have a hard time due to the decrease in the usual amount of calories consumed, and another source of energy will be needed. But throughout the diet, it is advisable to go to bed and wake up at the same time.
3. Add more green fruits and vegetables to your diet.
4. Drink at least 1.5 liters of water per day.
5. An hour before bedtime, drink a glass of low-fat kefir at room temperature.
6. Exercise in the afternoon.

Buckwheat diet

How to lose 6 kg in a week? Diet is the most common option. Indeed, dietary nutrition allows you to lose weight in a short time, but gives only a temporary effect. After completing the diet, the volume will return if you do not adhere to a healthy diet.

The buckwheat diet is a mono-diet that allows you not only to lose unnecessary weight, but also to cleanse your body of toxins. Cereals are a source of vitamins that normalize digestion and saturate cells with oxygen. If you follow a drinking regime during a weekly diet, then the body will also get rid of toxins.

For a week you can eat only steamed buckwheat without adding salt and other spices. The difficulty of the diet is that you cannot include other foods in order for it to be effective. But to avoid breakdowns, sometimes it is allowed to add kefir, dried fruits, and boiled chicken. So nutrition becomes more varied, but less effective. It will take longer to achieve results.

Fitness diet for weight loss

The final option for losing 6 kg is a fitness diet. And if you strictly follow all the instructions, you can achieve excellent results in losing weight and speeding up your metabolism. As the name suggests, this diet works well when paired with regular workouts in the gym. The fitness diet is a complex of dietary low-calorie nutrition and physical activity. This approach ensures enhanced fat burning and getting rid of extra pounds.

Rules and features of the diet

• At least 2 liters of water per day (tea, coffee and other drinks do not count). Water serves as the main tool for breaking down fat and speeding up metabolism. It ensures the transport of all useful substances to the organs and the removal of waste products from the cells.
• The number of calories decreases from morning to evening intake. It is better to leave seafood, eggs, dairy products, vegetables and fruits for the evening.
• Since it is recommended to go to the gym during the diet, the body needs to get enough proteins. The exact amount for your weight can be found using the formula: 1.5 g per 1 kg of weight (for example, if your weight is 60 kg, then your amount of protein is 1.5x60 = 90 g).
• Half of your daily protein intake should be eaten 4 hours before exercise, and the other half after exercise. Plan your day in advance to get the best results.
• The evening meal should contain a minimum amount of carbohydrates and not overload the stomach. The fact is that even complex carbohydrates without any activity will be actively deposited in fat depots and interfere with weight loss.

Sample menu for the day

Breakfast . Quinoa (100 g), 1/2 boiled chicken fillet and asparagus. Green tea and rye bread toast with avocado. Snack . Natural yogurt without sugar and 1-2 seasonal fruits. Dinner . Chicken soup with vegetables, 2-3 tangerines and freshly squeezed juice. Afternoon snack . A glass of milk (250 ml) and a handful of raisins. Dinner . Shrimp with durum paste, celery, apple and parsley smoothie.

In half a month of such nutrition, you can count on the treasured -6 kg and a great mood. Sudden weight loss is always a big stress for the body. Therefore, it is recommended to reuse such a diet no more often than once every six months.

Cabbage diet

Another option for a mono-diet that answers the question of how to lose 6 kg in a week. But it is not suitable for everyone, because cabbage increases gas formation, which causes intestinal upset. Cabbage is mostly water, so it is low in calories. You can eat it in unlimited quantities during the diet. To prevent it from getting boring, you can add cucumbers, which also have almost no calories, kefir and other products that are used during diets.

Any cabbage will do: white cabbage, cauliflower, Peking cabbage. You can alternate them to make the menu varied.

Protein diet for 6 days

You can lose weight in 6 weeks and maintain this result for a long time with the help of diets that are safe for the body. One such diet is the protein diet. Natural protein is found in a large number of foods, so your diet will not be monotonous. Basic diet rules:

• consumption of complex carbohydrates, such as buckwheat or rice, is allowed only before 12.00,
• meals should be fractional - 3 main meals and 3 snacks with a frequency of 2-3 hours,
• exclusion of any flavoring additives (salt or any seasonings), salads can only be seasoned with lemon juice or balsamic vinegar,
• Do not use vegetable oil when preparing dishes.

The main thing is not to forget about exercise, because high protein intake should be accompanied by a loss of calories and energy expenditure. This will not only help you get rid of extra centimeters on your waist, but will also help improve the condition of your muscles.

Foods to eat during a protein diet: lean meats, low-fat dairy products, vegetables, cereals.

You can't eat in large portions. You need to chew food thoroughly and eat slowly. Scientists have proven that satiety occurs 20 minutes after the start of meals, regardless of the amount eaten. This means that the slower we eat, the less we need to feel full.

Diet "Japanese"

The Japanese diet is a very strict option. She excludes almost all usual foods. You must strictly follow the proposed menu. This is the difficulty of the diet. Low calorie intake can lead to poor health, disruption of bowel movements and the functioning of internal organs. But the question of how to lose 6 kg in a week on the “Japanese” diet is immediately removed. Before testing yourself on such a diet, it is better to try lighter options.

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.

Diet "Favorite"

Also a complex but effective diet. It is based on separate nutrition. The diet lasts 7 days. On the first day you can only drink water. This is how the body prepares for nutrition and cleanses itself. In the second, only a certain set of vegetables is allowed: tomatoes, cabbage, cucumbers, peppers, etc. It is better to lean on vegetables that are low in calories. Third day – fruits. Bananas and grapes should not be eaten, as they contain a lot of sugar. The fourth day is drinking day. In addition to water, you can treat yourself to fruit drinks and freshly squeezed juices. The fifth day is protein. The sixth day is water day. The seventh day is a way out of the diet, a balanced but low-calorie diet.

Fast diet for 5 days

This is a universal diet that is well suited for upcoming important events. Sometimes you really need to lose a few extra pounds in order to fit into your favorite dress or business suit again. To do this, you will have to cut down your usual diet for 5 days and eat simple dishes.

It’s worth saying right away that this diet is not suitable for vegetarians, as well as those who are allergic to chicken eggs or meat. You should not take on this diet if you have chronic diseases or gastrointestinal problems. It’s better to take care of your health and choose another, more gentle option.

Example menu

Day 1

Breakfast . 1 boiled egg, rye bread with cheese, tea and apple. Dinner . 200 g of boiled or baked meat (beef or chicken) and cabbage and cucumber salad. Dinner . A portion of low-fat cottage cheese (150 g) and an apple.

Day 2

Breakfast . 2 boiled eggs, oatmeal with water and an apple. Dinner . 200 g of boiled or baked meat (beef or chicken) and carrot and apple salad. Dinner . A glass of kefir and an apple.

How to get out of a diet? Leaving the diet must be done for at least 7-10 days, gradually increasing the daily caloric intake and introducing familiar foods into the diet.