Extreme weight loss - quick transformation programs

General rules for an extreme diet

An extreme diet is the best solution if you feel that you have gained a few extra pounds during the holiday feasts and do not want them to leave unpleasant memories that could affect your figure.
Such radical changes in diet will help when you need to lose excess weight in a short period of time - at least 5 kg in 3 days. This express diet is quite strict, so you need to be sure that there are no problems with the gastrointestinal tract or other serious problems in the body, and you can safely begin an extreme three-day cleansing of the body. After intensive weight loss, you will forget about overeating, your appetite and weight will normalize, and an increase in tone and a surge of strength is guaranteed. Subsequently, you can resort to the apple weight loss method or the pomelo diet , and you can repeat the extreme course no earlier than after 1-2 weeks.

Diet Minus 5 kg per week

The week of this diet begins with liquid food. You can drink broth, kefir, yogurt, tea, tomato juice, but you can’t eat anything. The 5 kg weekly diet consists of carbohydrates. You can prepare, for example, vegetable salads with olive oil without salt. On Wednesday, like on Monday, only liquids all day. Thursday is fruit day. On Friday - boiled chicken, low-fat cheese, cottage cheese, eggs. Saturday is drinking again, and on Sunday you can go off the diet. For breakfast – a couple of boiled eggs and tea; an apple is suitable for a snack. Light soup for lunch, salad for dinner.

There are other quick diets for losing 5 kg, for example, buckwheat - this cereal helps cleanse the body and subsequent weight loss. In the evening, buckwheat is brewed in the following proportion: 1 cup of cereal to 2.5 cups of boiling water. You can’t add salt to porridge or eat bread. For variety, you can brew it not with water, but with kefir. In addition to buckwheat, you can drink kefir (1.5 liters per day) and water (2 liters per day). This diet helps you lose 5 to 7 kg per week.

Authorized Products

Diet minus 5 kg in 3 days is a strict diet regimen that defines foods and portions. The diet can be called balanced, as it includes all the components:

• Animal proteins and fats. Nutritionists chose turkey meat from among all the variety, preferably lean parts from which the skin had previously been removed. Poultry meat is considered dietary and carries the entire set of amino acids necessary for building muscles, synthesis of hormones and other components of metabolism, and the lunch portion is quite large, 250 g - this is the norm for a healthy adult.
• Carbohydrates, vitamins , fiber - this is the second component of intensive healthy weight loss, you are given the freedom to choose - you can diversify the three-day menu with various salads from tomatoes, cucumbers, herbs, boiled asparagus, radishes, cook wonderful zucchini, grilled zucchini.
• Honey in a drink made from lemon juice and water is an important detail, because many diets completely prohibit sweet and salty foods, in this case we took care of those with a sweet tooth and perhaps now is the time to switch to such healthy sweets as honey, honey candies and other products beekeeping, as well as lemon juice, which stimulates the process of weight loss and the speed of metabolic processes.
• Boiled white cabbage and its decoction are practically the secret ingredient of an extreme diet for quick weight loss, which has miraculous properties in the fight against obesity .

Table of permitted products

How to really lose weight quickly

A three-day fast (3 days on water) will help. Over the next 3 days, you need to slowly come out of fasting by including vegetable soups and salads in your diet. You should eat in small portions so as not to cause nausea. Low-calorie foods can really help you lose weight quickly. You can go on a three-day kefir diet or a diet of a mixture of juices. Finally, you can use mono-diets, which represent a monotonous diet: you eat one product for 5 days, for example, buckwheat porridge, cucumbers, watermelons.

How to lose weight in a day

Success can be achieved if you arrange a fasting day. In the evening you need to have dinner 4 hours before bedtime with lean soup or low-fat cottage cheese. The next day there are only apples or kiwis, maybe pumpkin. This will allow you not only to lose 2 kg in a day, but also to cleanse your liver and intestines. You should exit the fasting day gradually so as not to provoke an upset stomach and vomiting. You can have breakfast with porridge with water, and in the future, to prevent the weight from returning, exclude sweets and flour from your diet.

How to quickly lose weight before a competition

One of the popular methods of rapid weight loss is dehydration. To quickly lose weight before competitions, athletes go to the sauna, where they sweat in their clothes or do exercises. Some people apply baby oil to their body to clog skin pores and increase core temperature. If the steam room is not suitable for some reason, you can buy a suit with a sauna effect (thermal suit) and run a long distance in it.

How to lose weight quickly in 5 days

In this five-day weight loss program developed by Jessica Hart, you can get rid of 2-3 kg. The Australian fashion model suggests eating liquid food for five days: green smoothies made from cucumbers, spinach or celery with the addition of dry fiber. Eat cottage cheese or a couple of eggs for breakfast, fish and salad for dinner. To quickly lose weight in 5 days, you need to eliminate all snacks, get enough sleep (we lose calories while we sleep) and exercise regularly.

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Fully or partially limited products

An extreme diet actually prohibits everything that is not on the menu described below. To summarize, for 3 days you will need to forget about:

• products with a high glycemic index , trans fats , easily digestible and deposited in fat folds - baked goods made from white flour, sweets, cakes, ice cream, various salty and sweet nuts, French fries, crackers and bars;
• fruits - sweet and starchy, such as bananas, peaches, plums, etc.;
• vegetable oils;
• carbonated alcoholic and non-alcoholic drinks, energy drinks.

Table of prohibited products

Weight Loss Plan

If we take into account all of the above and schedule it for a week, it will look like this:

SUNDAY

• Carbohydrates: Less than 50 grams per day
• No fruits, starch, sugar
• Protein and fat: As much as you want, 3 times a day
• Water: 9 l
• Salt: No

MONDAY

• Carbohydrates: Less than 50 grams per day
• No fruits, starch, sugar
• Protein and fat: As much as you want, 3 times a day
• Water: 4.5 l
• Salt: No

TUESDAY

• Carbohydrates: Less than 50 grams per day
• No fruits, starch, sugar
• Protein and fat: As much as you want, 3 times a day
• Water: 4.5 l
• Salt: No

WEDNESDAY

• Carbohydrates: Less than 50 grams per day
• No fruits, starch, sugar
• Protein and fat: As much as you want, 3 times a day
• Water: 2.25 l
• Salt: No
• Sauna in the afternoon

THURSDAY

• Carbohydrates: Less than 50 grams per day
• No fruits, starch, sugar
• Protein and fat: As much as you want, 3 times a day
• Water: 1.1 l
• Salt: No
• Sauna in the afternoon for 30 minutes, hot bath at night

FRIDAY (weigh-in at 17.00)

• Carbohydrates: Less than 50 grams per day
• No fruits, starch, sugar
• Protein and fat: As much as you want, 3 times a day
• Water: No before weighing
• Salt: No
• Sauna to your desired weight

How I Felt

Dry as a bone, and absolutely not happy about it.

It all looks great on paper. But how do you really feel when you go through it?

In one word: Hell.

I started on Sunday with a weight of 86 kg. Here's a summary of how it all went.

SUNDAY – 86 KG

I carry a water bottle everywhere, which makes me feel ridiculous. But I have to make sure I drink 9 liters of water. Overall I feel great. It just seems difficult. I'm sure it won't be hard.

MONDAY – 84.8 KG

I'm starting to miss the taste of salt. All my food is bland. Now I drink 4.5 liters of water instead of 9 liters. However, it's not all bad.

TUESDAY – 82.5 KG

I go to the restroom 13 times in one day. I think this is a new record. And I still drink 4.5 liters of water.

WEDNESDAY – 81 KG

I now drink 2.25L of water a day, which means I have to watch my water intake, which makes me feel weird. I drank a little at breakfast, a little at lunch and a little at dinner. I definitely don't have enough water.

My mouth is dry. I feel dehydrated. I drink espresso instead of drip coffee because it contains too much water.

In the evening I take my first bath with hot water. Usually I like to sit in the bath, but now everything is different. The tap water isn't as hot as Dr. Berardi wants it to be - "hot enough to cause moderate pain without burning your hand" - so I fill two pots and a kettle with water, put them on the stove, wait for it to boil, and pour it into bathroom.

I lie down in the water and immediately regret this decision.

10 minutes later I'm lying naked on the living room floor trying to catch my breath. My eyes rolled back into my head. My whole body is a giant lump. I want to drink water, but I can't.

It's not so fun anymore.

THURSDAY – 79.3 KG

I am a zombie. Zombie who sits. Mostly in the sauna or on the couch.

In the sauna I watch the sweat appear on my skin. I see the precious water running down my arms, chest, and legs, and I know I won't be able to replenish it once I get outside. I only have 1.1 liters of water for the whole day. I'm waiting for this to end.

FRIDAY – 77 KG AT 17.00

I look bad and I feel the same.

I spend the last 30 minutes before weigh-in in the sauna, drinking only four sips of water throughout the day...

How Weight Loss Affects Physical Data

I will not give all the journal entries and will share some physical data.

No one has ever studied how much strength or power competitive fighters lose when they dehydrate (or how much strength and power they regain after gaining all the weight). So we decided to check it out.

It turns out that losing 20 pounds over 5 days doesn't help maintain strength, power, or flexibility (surprise!). I couldn't jump as high, lift as much weight, or run as fast as I had the week before during baseline testing.

STRENGTH TEST: VERTICAL JUMP

• Initial data: 80.5 cm
• After dehydration: 70 cm

ENDURANCE TEST: PRESS 225 KILOGRAMS

• Initial data: 15 repetitions
• After dehydration: 5 reps

LOAD TESTING: MAXIMUM TIME ON THE TEADMILL

• Initial data: 3 minutes and 14 seconds of running at a speed of 12 km/h with a 6% incline
• After dehydration: 1 minute and 28 seconds of running at 12 km/h with a 3% incline

It's no surprise that guys try to quickly regain their weight immediately after weigh-in. They would fall if they didn't.

Smart Way to Gain Weight Fast

Once UFC athletes cut weight and weigh in, they will not be able to perform well (as is evident from my less than stellar performance in the gym).

What do they do next? They gain as much weight as possible within 24 hours.

Here's how they do it (and how I did it).

SIGNIFICANT INCREASE IN WATER CONSUMPTION

According to Dr. Berardi, the human body can replenish its water supply by a maximum of 1 liter within an hour. Thus, he advises fighters not to drink anymore. Instead, he asks you to drink 1 liter of water per hour in small sips.

However, the water will not be completely retained. About 25% of it will be excreted in urine.

So here's some simple math:

• 9 liters of water that need to be returned.
• 11 liters of fluid between Friday's weigh-in and fight to get all the water.
• 24 hours in which this must be done. 8 of which are allocated for sleep and 3 of which are free time before the fight. This leaves only 13 hours for rehydration.

Therefore, as soon as the athlete steps off the scale, he literally pours a liter of water into himself and carries a bottle with him everywhere, constantly refilling it until there are 3 hours left before the fight (there is no restroom in the cage).

EAT AS MUCH CARBOHYDRATES (PROTEIN AND FATS) AS YOU WANT

Now it's time for fighters to "load up" with carbohydrates and return all the water back into the muscles. It makes you feel and look better (and I experienced this during my super-hydration phase).

Dr. Berardi allows his fighters to eat well immediately after the weigh-in, and he does not restrict calories. His athletes can eat as much healthy food as they want: lean meat, potatoes, rice and vegetables (fatty and unhealthy foods are not suitable).

On Saturday (the day of the fight), Dr. Berardi allows fighters to eat healthy foods until they feel full in several small meals.

SALT EVERYTHING

Since sodium helps the body retain water, fighters are advised to add salt to their food.

Here's what my super rehydration schedule looked like.

Weight Gain Plan

ON FRIDAY AFTER WEIGH-IN

Carbohydrates: Eat as much as you want in one meal after weighing and testing

Protein and Fat: Eat as much as you want in one meal after weighing and testing

Rehydration: Drink 1 liter of water mixed with 1/2 scoop of carbohydrate or protein shake every hour while awake

Salt: Salt your food

SATURDAY

• Carbohydrates: Eat the right amount of food in four meals before weighing.
• Protein: Eat the right amount of food in four meals before weighing.
• Rehydration: Drink 1 liter of water mixed with 1/2 scoop of carbohydrate or protein shake every hour while awake, but stop 3 hours before testing

How Weight Gain Affects Physical Data

Back to normal.

First things first: Personally, I ended up gaining 7.6kg in 24 hours. Not bad.

Question: How much strength and energy do you get when you restore the required level of water in your body?

Answer: A lot.

Although my performance was not as good as during baseline testing (before the experiment), it was very close to this level. This means that even when my body went through a week of torture, it recovered almost 100% of its capabilities.

And I completely exceeded my limits within 24 hours of being frail and dehydrated. I ran faster and longer, jumped higher and lifted weights more times.

STRENGTH TEST: VERTICAL JUMP

• Initial data: 80.5 cm
• After dehydration: 70 cm
• Rehydration: 73.6 cm

ENDURANCE TEST: PRESS 225 KILOGRAMS

• Initial data: 15 repetitions
• After dehydration: 5 reps
• Rehydration: 12 reps

Example menu

Advantages and disadvantages

What to remember

• Crash dieting is not the way to lose weight.
• This is a way to engage in self-deception, running away from real problems (if excess weight is not a consequence of any disease) - poor nutrition and lack of physical activity.
• Moreover, with rare exceptions, this is a way to create health problems for yourself, and sometimes very big ones.
• Under no circumstances should you lose weight this way! Take care of your health!

What do you think about this? Share your opinion in the comments to the article! And I say goodbye and look forward to seeing you in new articles, subscribe to updates!

Reviews and results

Even those people who have been prescribed weight loss for medical reasons resort to this diet. The menu is quite balanced and includes a lot of vegetables and poultry, as well as a special dish - white cabbage soup.

Among the positive reviews, girls most often praise the extreme diet for the fact that it:

• helped me quickly lose weight for a relative’s wedding or other event;
• if you tend to be overweight, an extreme three-day course helps to keep in shape;
• The menu is perfectly designed as a simple and effective fasting cycle.

Diet price

A three-day extreme diet is a real money saver, and if you don’t lose weight on your own, but with a friend or partner, it’s also fun. Having visited the supermarket once and spent up to 1000 rubles, you will buy a couple of cabbage heads, tea, coffee, honey, turkey fillet, a set of vegetables (cucumbers, tomatoes, asparagus, radishes, zucchini, etc.), a couple of lemons and you can do it for only 3 day to correct your figure and try a new way to quickly lose weight.

One day of diet per person will cost approximately 200-300 rubles.

Extreme Weight Experiment

I'm lucky to be friends with Dr. John Berardi and Martin Rooney, two guys who work with UFC athletes.

I recently told them that I would like to know exactly how to lose weight dramatically. Can a regular guy like me lose 20 pounds in a few days and then gain it back in 24 hours?

And if it were possible, how would I feel? I've heard that cutting weight is one of the biggest challenges fighters face during their career. Will I be able to handle this? Or will I give in when the conditions get tough?

They agreed to help me lose 9kg in a week and then gain the weight back within 24 hours.

To say that I was nervous before starting would be an understatement.