The mistake of many who want to lose weight is that they want to get rid of excess weight in the shortest possible time. At the same time, they don’t even think about the harm they cause to their health due to sudden changes in weight. There is a category of people who, in order to achieve their goal, are ready to take any, even the most extreme measures. By losing weight in a record short period of time, they not only fit into their favorite jeans, but also undermine their health, both physical and psychological.
Smart people lose weight the right way by choosing balanced, long-term nutrition programs. Such diets supply the body with all the necessary substances, while unnecessary fat disappears slowly, without unnecessary stress for the body, and does not return after some time. It is very important, while sticking to a diet, not to feel discomfort, malaise, or weakness. Everyone must decide for themselves which direction to choose. The diet will depend on many factors: personal food preferences, gastronomic habits, willpower, desire, capabilities and many others.
Diet effectiveness, pros and cons
The three-week diet is effective, first of all, due to the fact that the weight loss process takes place in stages. The first week is designed to cleanse the entire body, as well as to establish proper bowel function. At this time, it is not fat that is lost, but excess water, and in the future it will be much easier for the body to lose weight due to the fat layer. Fast diets do not give the desired long-term results, since first of all the body gets rid of excess fluid. The next week is aimed at burning fat directly, and the last week is about restoring and consolidating the results. An effective diet for 3 weeks will give good results if you adhere to all the recommendations and follow all the advice.
The most basic advantage of the diet is that you don’t have to severely limit yourself in food. The body receives carbohydrates, proteins and fats necessary for normal functioning. Thanks to fruits, there is no shortage of vitamins and minerals. Sticking to the diet is quite easy, there is no constant feeling of hunger. Many people, while on strict diets, complained of dizziness, weakness, mood swings, and depression. The three-week diet is very easy to tolerate, without any such side effects.
There are practically no negative aspects to the diet. The only thing is that it is contraindicated for people with chronic diseases in the acute stage, as well as expectant mothers and those women who practice breastfeeding.
Stages of a three-week diet
Nutritionists say that three weeks is enough to bring your body back to normal without harming your health. The diet is divided into three stages, with the first stage repeated once, and the remaining two alternating with each other. The principle of alternation has a very positive effect on the effectiveness of weight loss.
The first stage is unloading or fasting. This stage lasts only a few days. This is probably the most difficult time, because you need to adjust your body to the process of losing weight. Fasting does not mean that you have to go without food altogether. You can drink kefir or milk for two days (maximum 2 liters per day), and you are also allowed to eat toast made from rye or bran bread.
The second stage of the diet is protein nutrition. Just like the first stage, it will last two days. The foods will naturally contain large amounts of protein. Breakfast is coffee with milk, bread toast with butter, natural honey (1 teaspoon). For lunch you need to eat meat broth with boiled meat, canned green peas. For an afternoon snack, you should drink a glass of milk with a small amount of honey, and in the evening have dinner with boiled veal or fish with cheese or kefir.
And finally, the third stage, which will also last two days, is called the vegetable stage. These days you can eat both vegetables and fruits. Breakfast at this stage includes freshly squeezed grapefruit or orange juice, unsweetened coffee, an apple or pear. For lunch you can eat light vegetable soup, stewed vegetables, fresh vegetable salad or vinaigrette. Any fruit can serve as a snack, except for high-calorie bananas, grapes, mangoes, and persimmons. It is recommended to have dinner with a carrot and cabbage salad with plenty of greens, seasoned with olive or any other vegetable oil, as well as unsweetened green tea.
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.
Protein diet for 3 weeks
Rather, it is known as "English". It gained popularity thanks to boarding schools, where eminent parents sent their daughters for study, education and correction of appearance. The girls were on a diet, which was extremely beneficial for the boarding house. The management told parents about how important it is to eat simple foods, how it strengthens the spirit of girls and makes them incredibly slim and beautiful. Their diet contained only the most affordable foods: eggs, vegetables, bread, legumes, milk.
The English diet is designed to alternate protein and carbohydrate days. The diet is quite easy to tolerate, and you can lose up to 15 kg. The protein days menu may be as follows:
Breakfast – coffee with a little honey, black bread with butter. Instead of adding honey to your coffee, you can spread it on toast.
Lunch - fish or meat broth with vegetables and herbs, boiled lean meat, canned green peas or corn.
A few hours after lunch you can drink a glass of milk.
Dinner – boiled or steamed fish. Instead, you can use two boiled eggs.
We alternate protein and carbohydrate days for three weeks.
Buckwheat diet for 3 weeks
Buckwheat is considered one of the healthiest grains. The buckwheat-based diet is very popular and well-known, because thanks to it you can lose 10-12 kg. Boiled buckwheat can relieve hunger for a long time, while it contains many substances beneficial to the body. To properly prepare buckwheat, a glass of cereal is washed with water and filled with boiling water (2.5 l) overnight. There is no need to cook the cereal, as it will retain all the microelements and vitamins. You cannot add salt to the porridge; you can use soy sauce as a seasoning. You can use low-fat kefir along with buckwheat, and you can also pour it over the porridge itself. To prevent the diet from seeming too strict, low-calorie fruits and low-fat yogurt are sometimes added to the diet.
Strict diet for 3 weeks
The strict orange diet is aimed at rejuvenation, healing and getting rid of at least 10 kg of excess weight. The first week of a strict diet is quite difficult; you are allowed to eat two boiled eggs and a kilogram of oranges per day, as well as drink a decoction of orange zest mixed with green tea. Having survived the first week, the second will be much easier. Porridge without salt and without adding oil is added to the diet menu for 3 weeks, but eggs, oranges and a drink remain. You can choose absolutely any cereal, depending on your taste preferences, but it is advisable not to cook the cereals, but simply pour boiling water over them overnight. For example, buckwheat or oatmeal can be cooked perfectly without heat treatment. For the third week, you should eat fruits and vegetables instead of cereals.
How to lose 10 kg in 3 weeks at home?
If you need to lose more than 5 kg, you can use diets instead of changing your diet. There are many options that help you lose weight at home by 10 kg in 3 weeks. But in addition to changing your diet, you need to adhere to the same rules:
- reduce the calorie content of food by at least 1000 cal;
- drink enough water per day;
- do not eat after 19:00;
- eat small portions;
- fatty and fried foods are excluded;
- salt is replaced with herbs, sugar with honey;
- breakfast is a must;
- increase physical activity;
- Do strength exercises 3-4 times a week for an hour.
Protasov's diet for 3 weeks
A distinctive feature of this diet is that you can eat food at absolutely any time, even at night, and the quantity is not limited. But the diet can only consist of vegetables and low-fat dairy products. In the first week, you are allowed to eat raw vegetables and dairy products. The second week is exactly the same as the first, only you can add one more boiled egg per day. In the third week, boiled meat or fish is added, but the amount of dairy products should be reduced. The most active weight loss begins in the second week, since in the first week all excess fluid, not fat, leaves the body. You should exit the Protasov diet very carefully, eat only healthy foods, forget about fried, flour, and sweet foods.
Varieties of 21-day diets
Today, professional nutritionists around the world have developed a fairly large number of options for weight loss systems that provide minus 10–15 kg in 3 weeks. Many of them are based on the same principles, some are radically different. There are also quite strict options that involve strict dietary restrictions and are as gentle as possible, allowing you to lose weight less effectively, but absolutely safely.
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Egg diet for 3 weeks
The advantages of the egg diet are that eggs saturate the body, so you won’t have to go hungry for the entire 3 weeks. Also, the egg does not contain many calories and is digested very quickly. Eggs contain quite a lot of useful substances necessary for the human body. However, the egg diet is not suitable for those who are allergic to eggs, as well as problems with blood vessels, since eating eggs can increase cholesterol levels in the blood.
Along with eggs, the menu may contain boiled or raw vegetables (except potatoes), however, without salt and without oil. But you can add herbs, garlic, onions. Fruits are also allowed, except bananas. The menu may include low-fat cheese or cottage cheese.
The egg diet for weight loss for 3 weeks is quite democratic, since a fairly wide range of products is allowed.
Strength training equipment
A program on how to lose weight in 3 weeks cannot do without strength training. This set of exercises is aimed at muscle growth. The growth of muscle tissue accelerates the metabolic processes occurring in the body, and also contributes to the burning of a fairly large number of calories even when the body is not subjected to physical activity.
You can lose excess weight even faster if you perform exercises with a short interval between them, thus giving the body and muscles a small amount of time to rest. Absolutely all muscle groups (legs, arms, abs, back) should be trained. To do this, perform squats, bends, push-ups, and exercises using a barbell.
