Diet for 3 weeks: the most effective, how much weight you can lose, reviews

Personal trainer and sports nutritionist Polina Vysotskaya explained why you need to take growth into account when planning a diet and how to create a nutrition schedule to lose 5 kg in three weeks.

Polina Vysotskaya

Certified personal trainer and sports nutritionist, blogger

First, figure out whether you need to lose these 5 kg. If a girl weighs, say, 60 kg and thinks that by removing 5 kg of weight, she will look slimmer, this is not always the case.

It is quite possible that if you start doing strength training, make your diet more balanced, gain muscle mass, you will look much slimmer. But you will weigh about the same. Therefore, first of all, determine what you want: to lose weight or see “-5 kg” on the scales.

How to lose weight in 3 weeks quickly and easily

Not every girl is capable of starting to eat right, fall in love with sports and wait months for small changes in her figure. Many ladies, wanting to find an ideal body in a short time, decide to lose weight using popular express schemes.

Any diet is, first of all, a serious stress for the body. And the 3-week diet is no exception. However, with a reasonable approach, it can become a transition period for the physical and psychological preparation of the body for new eating habits and regime.

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.

Diet for 3 weeks: menu options for lunch, breakfast and dinner

Having decided to change their eating habits, many girls are faced with the first serious problem - how to create the right diet for the day, week, month. The dietary menu should be varied and balanced.

Menu options for the first week

Meal period	№1	№2	№3
Morning	Oatmeal with pieces of prunes, mint tea, apple.	Two breads with cheese, a boiled egg, green tea.	Cottage cheese (150 g) with a teaspoon of honey, almonds (25 g), a cup of chicory.
Day	Fresh vegetable salad with olive oil, minced beef, sandwich with soft cheese.	Cherry tomato and cucumber salad, a piece of boiled chicken breast, a bunch of dill.	Lenten cabbage soup, a piece of whole grain bread with salmon, avocado.
Evening	Baked fish fillet with vegetables.	Pasta with lean minced meat, garlic, parsley, tomatoes and dry herbs, tea.	A slice of baked pumpkin, 2 bran loaves, tea.

Menu options for the second week

Meal period	№1	№2	№3
Morning	Omelette with tomato, plastic hard cheese (30 g), baked apple with cinnamon.	A glass of yogurt, toast with salmon, avocado and cucumber.	Buckwheat, fermented baked milk, banana.
Day	Chicken broth, tomato, cucumber, bell pepper salad, seasoned with flaxseed oil.	Spinach salad, rye bread with cheese, pear.	Vegetable salad, toast with lean ham, mint tea.
Evening	Stewed beef with garlic, a bunch of herbs.	Fish with vegetable side dish, a glass of kefir.	Boiled beet salad with prunes, bran biscuits, tea.

Be sure to read: Diet for burning fat: the simplest and most effective types, menu for every day, list of products

options for the third week

Meal period	№1	№2	№3
Morning	Cheesecakes with raisins, unsweetened yogurt.	Scrambled eggs, rye bread with lettuce, tomato and cheese, green tea.	Oatmeal with pieces of dried apricots and flaxseeds, black coffee.
Day	Piece of baked turkey, quinoa, orange.	Mushroom soup with croutons, fresh vegetable salad.	Pollock, grated carrot salad, a handful of nuts, lemon tea.
Evening	Chicken bits, stewed zucchini with onions and garlic, a bunch of dill.	Steamed minced beef cutlets, fresh cabbage and cucumber salad.	2 cabbage rolls, boiled carrot salad, natural yogurt.

For dessert, it is best to eat any unsweetened fruits, berries and nuts. Baking lovers are advised to stock up on recipes for cottage cheese treats with the addition of aromatic spices (cinnamon, vanilla) and dried fruits.

English diet for 3 weeks

Foreign nutritionists offer a 21-day weight loss program. The essence of the technique is to consume only low-calorie foods. At the same time, proteins and vegetables strictly alternate days during the entire period of restrictions.

The English system assumes the following nutrition algorithm:

On the first and second days you need to consume any milk and a few pieces of whole grain bread.
On the third and fourth days, the table should have meat, fish, eggs (no more than 2 pieces), any tea, coffee.
For the next two days, you are allowed to eat only fruits, raw vegetables and drink tea.

Then, the pattern is repeated. The expected weight loss is, on average, 8-10 kg. It is not advisable to stick to the English program for longer than expected. Although there is an undeniable effect, this technique is absolutely not suitable for pregnant women, people with problems with the gastrointestinal tract and kidneys.

Indications for use.

Therapeutic diet No. 3 according to Pevzner is prescribed to people with chronic intestinal diseases who suffer from constipation. The diet is used outside the stage of exacerbation of the disease or during mild and fading exacerbation.

Nutritional features.

Therapeutic diet No. 3 is a complete diet, which consists of dishes and products that enhance intestinal motor activity and its ability to empty. To achieve this, exclude from the diet dishes that increase fermentation in the intestines, putrefaction, and negatively affect the functioning of other digestive organs. Food is prepared in crushed form, boiled in water, or steamed or baked. Vegetables and fruits are used raw or boiled. The diet also includes cold first courses. The recommended number of meals is four to six times a day.

Chemical composition and energy value.

Proteins – 90-100 g (55% animal), fats – 90-100 g (30% vegetable), carbohydrates – 400-420 g, free liquid – 1.5 l, salt in food – 15 g. Diet calorie content – 2800 -3000 kcal.
Product table

Authorized Products	Prohibited Products
Bread products
Wheat bread made from 2nd grade flour, Barvikha grain bread, Doctor's bread, rye bread. All products are yesterday's baked goods. Insipid cookies, dry sponge cake. In limited quantities - savory baked goods with fruits and berries.	Bread made from premium flour, puff pastry and pastry products.
Milk and dairy products
Milk in various dishes, fermented milk drinks, cream, mild cheese, sour cream, fresh cottage cheese and dishes made from it: puddings, lazy dumplings, cheesecakes.	Spicy, salty cheeses.
Soups
Soups with weak, low-fat meat and fish broth, vegetable broth. Vegetable soups, borscht, cabbage soup, beetroot soup, first courses with pearl barley, and fruit soups should prevail.	Soups with strong broth.
Meat and meat dishes
Low-fat varieties of various types of meat, chicken, turkey. Meat dishes should be boiled or baked, mostly in pieces, sometimes chopped. Milk sausages are also allowed in limited quantities.	Fatty meats, as well as duck, goose, smoked meats and canned meat.
Fish and fish dishes
Low-fat varieties of fish, cooked in pieces - boiled or baked. Include seafood dishes in the diet.	Fatty fish, smoked meats, canned fish.
Cereals and pasta
Buckwheat, millet, wheat, barley cereals in the form of crumbly porridges, boiled in water or with the addition of milk, casseroles.	Rice, semolina, sago, vermicelli, legumes.
Vegetables
Beets, carrots, tomatoes, lettuce, cucumbers, zucchini, pumpkin, cauliflower. Vegetables can be raw or boiled for side dishes. In the form of casseroles. White cabbage is recommended for consumption boiled.	Radish, radish, garlic, onion, turnip, mushrooms. Limit potatoes.
Eggs and egg dishes
Eggs are allowed up to two per day. They are prepared soft-boiled or steamed and protein omelettes.	Eggs, hard-boiled or fried.
Fats
Butter and vegetable oil for cooking.	Animal and cooking fats.
Snacks
Raw vegetable salads and vinaigrettes with vegetable oil, vegetable caviar, fruit salads. Lean ham, soaked herring, meat and fish in the form of jellied dishes.	Fatty and spicy dishes, smoked meats.
Berries and fruits
Fresh, ripe, sweet fruits and berries. They must be raw and in increased quantities. Dried fruits in soaked form can be present in various dishes (prunes, dried apricots, figs, apricots).	Kissel, blueberry, quince, dogwood.
Sweets
Honey, jam, marmalade, pastille, milk caramel.	Chocolate and chocolate products, products with cream.
Beverages
Weak tea, coffee substitutes, rosehip and wheat bran decoction, fruit and vegetable juices, for example, plums, apricots, carrots, tomatoes, etc.	Cocoa, natural coffee, strong tea.

Split diet for 3 weeks

The principles of separate nutrition are based on the compatibility of products with each other.

Those who want to lose weight will need to strictly follow a number of rules when eating:

You cannot combine several protein dishes at the same time (meat with fish, eggs with cheese).
Proteins and carbohydrates must be eaten separately.
Protein products are not consumed with starchy ingredients (potatoes, pasta, corn).
Proteins and fats, as well as carbohydrates and fats, are not compatible.
Foods containing acid (apples, lemons, sorrel, tomatoes, etc.) should not be eaten together with protein and carbohydrate dishes.
Watermelon, melon and milk - do not combine with any ingredient.
The basic set of dishes can be supplemented with any green vegetables, herbs and dairy products.

It is important to consider that this diet does not have official approval.

An ill-considered transition to a separate diet can lead to serious disruptions in the functioning of the gastrointestinal tract and disruption of metabolic processes.

Diet secrets for 21 days

The key to fast and safe weight loss in 3 weeks is to include in your daily menu as many products as possible that contain low energy density, that is, the number of calories that are presented in a certain volume of product. Very sweet desserts, chocolates, and cakes contain a lot of calories, but weigh little (they have a high energy density).

Foods with low energy density include vegetables, herbs, fruits, and whole grains.

Protein diet for 3 weeks

You should not stick to the protein system for more than a month. By following all the recommendations, you can get a noticeable and lasting result.

The most popular and comfortable method is considered to be the method of the French doctor Pierre Dukan.

The entire period of restrictions is divided into stages:

“Attack” is the first phase. You are allowed to consume only protein foods, tea and clean water. The duration of the stage is 1-7 days.
“Alternation” - the principle of nutrition is to alternate protein and vegetable days. Vegetables rich in fiber, mushrooms, apples, and lemons are added to the permitted foods.
“Consolidation” involves a gradual exit from the diet. The menu includes cereals, starchy vegetables, fruits, and berries.

The peculiarity of the Dukan method is the daily consumption of 1.5-3 tablespoons of bran and drinking plenty of fluids. Protein-rich foods are contraindicated for teenagers, elderly pregnant women, people with problems with the heart, kidneys, liver, stomach, gout, and diabetes.

Protasov's diet for 3 weeks

Kim Protasov’s method of including fiber-rich foods in the diet is also called “vegetable”.

The three-week program includes the following points:

The first seven days - you can eat any raw, boiled vegetables, green apples (up to 3 pieces per day), boiled eggs (1 piece per day), hard cheese. Every day you need to drink 2-2.5 liters of water, any tea, coffee.
Second week - the basic composition of the menu remains the same. The amount of eggs consumed (3 pieces per week) and cheese is reduced. For more active weight loss, you need to add moderate physical activity.
The final phase - meat ingredients and fish are gradually introduced.

The main advantage of the vegetable system is that the result is noticeable after 7-10 days.

The most effective diet for three weeks: menu for 7 days

The best diet is proper nutrition. Safe weight loss involves maintaining a balance in the consumption of proteins, fats and carbohydrates. The classic BZHU scheme for weight loss: 40% protein, 40% carbohydrates and 20% fat.

Approximate diet for 7 days.

Day	Breakfast	Snack	Dinner	Afternoon snack	Dinner
1	Oatmeal with water, 2 dates, black coffee	Syrniki	Salad with spinach and tomatoes, boiled chicken breast	Kefir	Boiled beet salad with low-fat sour cream
2	Buckwheat with onions, tea	2 oatmeal cookies, yogurt	Meatball soup, cheese toast	Avocado	Stewed cabbage with pieces of beef
3	Rice pancakes with cottage cheese	Apple	Vegetable stew with chicken	Half a grapefruit	Fish, green beans
4	Omelette with tomatoes, toast with cheese	Cottage cheese	Brown rice with stewed beef, grated carrots	Yogurt	Steamed cutlets, stewed cauliflower
5	Millet with dried apricots, green tea	Figs (2 pcs.)	Ukha, two rye slices of bread	Ryazhenka	Tuna and green salad, bran bread
6	Cottage cheese casserole with prunes	Orange	Liver stewed with onions and garlic, salad, biscuits with cheese	Kiwi (2 pcs.)	Piece of baked turkey, broccoli
7	2 boiled eggs, whole grain bread with salmon, tea	Pear	Pea soup, croutons	Tomato juice	Baked fish, sliced cucumber with herbs

Strict diet for 3 weeks

The effectiveness of strict diets is due to a number of rules that a person losing weight should strictly follow:

consume only approved foods;
maintain a meal schedule;
maintain a daily calorie content of 800-1200 kcal.

The popular orange diet lasts 21 days. The daily diet for the first 7 days consists of a pair of boiled eggs, 1 kg. oranges and green tea. In the second week, the diet remains unchanged. Only from the 15th day buckwheat, oatmeal with water, vegetables and unsweetened fruits are introduced into the menu.

Not everyone can maintain a rather ascetic lifestyle. Significant disadvantages of strict diets include the difficulty of implementation, as well as a large number of contraindications and health restrictions.

Sports activities

How to lose weight in 3 weeks and get your muscles in good condition? The answer is very simple. It is necessary to exercise regularly: running, cycling, swimming or walking quickly (these sports belong to the group of aerobic sports). Events like these are great for helping you shed those extra pounds. As stated in reviews of the 21-day diet, not only diet, but also constant and proper physical exercise will help you burn fat better.

To achieve good results from losing weight in 3 weeks, you need to engage in active sports for only 1-1.5 hours 4 or 5 times a week (however, strength loads should not be weak, but moderate).