How to lose 3 kg in a week at home

Protein-carbohydrate alternation: nutritional rules

A protein-carbohydrate alternating diet (abbreviated BUC) will help you lose 3 kg in a week. The system was developed by doctors to help athletes lose additional weight before competitions. The diet is suitable for people who lead an active lifestyle. Action: protein-carbohydrate alternation activates the process of burning fat tissue.

The classic version of the BUCH system is dividing the week into cycles. It turns out not seven days, but eight. To create the right menu, you need to consider the following:

1. The first two days should be protein, 3-4 g of pure protein per 1 kg of weight is allowed, and only 0.5-1.5 g of carbohydrates. Since the body will not receive carbohydrates, it will begin to burn glycogen located in the muscles and liver , and when its reserves are exhausted, it will proceed to the breakdown of fat.
2. The third day will be a carbohydrate day. The protein content decreases to 1.5 g/kg, carbohydrates increases to 5-6 g/kg. The latter are not stored in fat reserves, they are used to replenish glycogen.
3. The fourth day should be mixed; it is necessary to consolidate the result.

Although in most cases a week is enough to get in shape, the cycle can be repeated 5-10 times without a break. The benefit of this meal plan is that it is a transformative diet that can be easily adapted to fit your lifestyle. So, on a carbohydrate day you can even eat some dried fruits or dark chocolate, but only in the first half of the day.

Sample protein-carbohydrate menu:

It must be remembered that the diet is only suitable for those who lead an active lifestyle and play sports.

This diet is not recommended for people suffering from atherosclerosis, diabetes or gout. The diet is also contraindicated for people over 55 years of age.

Emergency weight loss in three days

The first option for a 3 kg diet in three days is the cottage cheese diet. The menu is quite monotonous, but these days will give you the opportunity to easily fasten your fly on tight jeans.

Diet menu:

• Breakfast – 1 soft-boiled egg.
• Three hours later - 150 grams of low-fat cottage cheese and green tea.
• After another three hours - also 150 grams of cottage cheese and tea.
• The rest of the time you can drink mineral water without gas.

All food is consumed without salt and sugar. And so on for three days. At a minimum, on such a diet you are guaranteed to lose 3 kg.

Model diet – lose 3 kg on fruits. As you know, some fruits contain a large amount of digestive enzymes, and thanks to this property, the body accelerates metabolism and burns fat. During the diet, you should give up sweets and alcohol, but you should drink at least three liters of water per day.

Model diet menu by day:

First day:

• Breakfast – fresh pineapple 250 grams,
• Second breakfast – fresh pineapple 250 grams,
• Lunch – banana, 1 piece,
• Afternoon snack – fresh pineapple 250 grams,
• Dinner – banana, 1 piece.

Second day:

• Breakfast – kiwi 3 pieces,
• Second breakfast – grapes 100 grams,
• Lunch – kiwi 4 pieces,
• Afternoon snack – grapes 100 grams,
• Dinner – 3 kiwis.

The third day:

• Breakfast – grapes 200 grams,
• Second breakfast – pineapple 200 grams,
• Lunch – kiwi 4 pieces,
• Afternoon snack – pineapple 100 grams,
• Dinner – grapes 100 grams, kiwi 2 pieces.

You are guaranteed to lose extra pounds, but the success achieved will need to be consolidated with proper nutrition, otherwise the weight will soon return.

Diet "6 petals"

The diet provides weight loss in a fast way - you can lose 3 kg in just six days. At the same time, it allows you to get rid of excess weight in the most gentle way. It is not advisable to practice this style of eating more than once every four months.

The diet itself was developed by a professional nutritionist from Sweden, Anna Johansson. The main benefit of this meal plan is its variety. In addition, the diet gives a positive psycho-emotional effect - hence the motivation to stick to it and rare eating breakdowns. You need to make a beautiful flower out of paper with six petals of different shades, write the name of the diet on each, and place the product in a visible place. This will already help create a certain mood.

Although the 6 Petals Diet was developed by a professional nutritionist, you can repeat it yourself at home. Sample menu:

When choosing foods, you still need to count calories. That is, on a carbohydrate day you should give preference to buckwheat or oatmeal rather than wheat porridge. The total calorie content should not exceed 1800 kcal, and only if a person plays sports.

Liquid diet

A water diet is not the most harmonious path to slimness. The body does not receive the nutrients that are necessary for the normal functioning of internal organs. Another thing is a liquid diet. Includes kefir, weak broth, freshly squeezed juices, herbal infusions, that is, everything that provides the body with proteins, vitamins and minerals.

A person needs to drink 1.5 liters of water per day. If for some reason there is less of it, then the body will not be able to function fully. Hence the effect of toxins, digestive disorders and slowdown of the metabolic process. After a liquid diet, a person learns to drink more, and even after he returns to a traditional diet, the healthy habit remains - it is important to maintain it. The most important thing is that during this time the patient will be able to lose 3 kilograms of excess weight.

You can create a menu for a liquid diet at your own discretion. It is important to adhere to only a certain schedule: in the morning, drink a glass of oatmeal broth on an empty stomach (obtained by preparing porridge from cereals, not cereal), and before bed, a glass of kefir.

You should drink no more than 3 liters of liquid per day. The break between each serving should be no more than an hour.

Approximate diet:

If a person has a tendency to swelling, after 18:00 you should no longer drink liquid. The diet is contraindicated in the presence of chronic kidney disease.

It is not easy to switch to such a diet right away; it is advisable to first have a fasting day. You can’t quit the diet quickly either, it’s harmful. Therefore, on the first day after its completion, you can add only one dish to the menu - puree soup. Then on the second day - thin porridge and toast, vegetable salad. And only on the third day can you return to the traditional diet. You can't eat anything fatty or salty.

How to lose 3 kg weight in a week exercises. Exercises on the treadmill

Try using the exercise machine in a slightly different way than your usual running: you can perform a whole range of exercises on it that will reduce the powerful cardio load and have a fat-burning effect. They are more effective than just jogging, even if it is interval and followed by a training plan. Different muscle groups are worked out and a lot of energy is burned.

Use this equipment if you need to lose weight urgently (literally in 3 days). True, without diets in such a short time - nowhere. Therefore, the first day is a fasting day, the rest - we eat minimally, without salt and drink a lot of water. In the morning we do exercises, and during the day (the best hours are 11.00 or 16.00) we start on the treadmill.

• Lunges forward with weights

Set a comfortable low speed. Take dumbbells in your hands (men - 3-4 kg, women - 1-2 kg). Take a wide step forward. Bend the extended leg at the extreme point at 90°. Do not touch the canvas with your back leg knee. Return to the starting position and, without stopping, immediately lunge with your other leg.

• Climbing uphill backwards

Keep the speed of the belt from the previous exercise. Set a comfortable inclination. Take dumbbells. Stand with your back to the display. Climb the machine by stepping backwards, bending your elbows one at a time.

• Side step

Speed ​​up the canvas. Put the dumbbells aside. Stand sideways. Move at a fast pace. Turn your other shoulder forward and change your leading leg.

• Shin wrap

The speed of the road should be slightly higher than the speed of a pedestrian. Start running with the shin swept back so that the heel rises as high as possible. Ideally, it should touch the buttocks.

• Hip lift

Run along the canvas, raising your hips high. An excellent energy-intensive exercise for working your knees, buttocks and quadriceps.

• Squat Jumps

A difficult exercise that requires skill. It is dangerous, so you need to start at minimum speed. Sit down, jump forward, helping yourself with your hands. Your balance will suffer—trying to maintain it, you will have to spend a lot of calories.

• Dynamic "bar"

Set the speed to low. Stand in front of the treadmill. Place your hands on it, taking a prone position (starting position for the “plank” exercise). Move forward on your hands in small steps. The main load falls on the abdominal muscles.

• Rock climber

The exercise is exactly the opposite of the previous one. Stand in front of the machine with your back to it. Take a lying position again, but put your feet on the canvas, not your hands. Take small steps back. Start with minimum speed.

• Speed ​​running on an incline

Set the average speed and maximum inclination angle. Grasp the handles, bend your arms slightly, tilt your body forward, and run as hard as you can up the hill. This exercise will pump up the back of the thigh, develop endurance and allow you to burn a lot of calories.

If you perform these exercises daily, it is quite possible to lose 3 kg in just 3 or 4 days. Here, a lot will depend on physical fitness, since such “charging” is characterized by a complex technique of execution.

Still, don’t set yourself such short-term goals. If you do this every other day, the result will be better, as the muscles will recover faster. Such a training program will allow you to lose three ill-fated kilograms in 1, maximum 1.5 weeks without any dietary restrictions.

For more information on how to properly run on a treadmill to lose weight (choosing programs and loads), read our review.

Fermented milk diet

The fermented milk diet assumes that you can eat any products from this category - yogurt, kefir, cottage cheese, the main thing is that they do not contain sugar, preservatives or stabilizers. Fermented milk products can leach potassium or sodium from the body. Therefore, it is not recommended to use them in their pure form for a week. Therefore, add dried fruits, vegetables (except starchy ones), fresh fruits, nuts or seeds, even raisins (but only in small quantities).

The diet continues for 7 days, and during this time it is possible to get rid of 3-5 kg ​​of excess weight, depending on the characteristics of the metabolism. The diet is designed for fractional meals - 5 meals.

Sample menu for the day:

These diets come in many different variations. There are also combinations of two popular diets. For example, buckwheat-kefir. Its essence lies in the fact that during the week, alternate days of eating buckwheat porridge (cooked in water, without oil and salt) and kefir. Although experts consider this diet not the best option.

How to lose 3 kg in a week at home. Is it possible to lose 3 kg in a week without dieting?

Taking into account the physiological norms of weight loss, in just 7 days you can lose about 3 kilograms of excess weight without using any strict diets or extreme methods. To achieve the desired result, it is recommended to adhere to the following weight loss rules:

• the correct daily routine will help you lose weight and forget about food for a while;
• you need to find a hobby for yourself that will distract you from thinking about a snack;
• Regular physical activity, as well as walks in the fresh air and morning exercises, are useful for losing weight;
• split meals will help you lose weight easier and faster.

If you want to lose 3 kg in a week (for example, to lose weight for a special event), you need to add to your diet:

• fresh vegetables (except potatoes), fruits, berries, herbs - they will help you quickly feel full with a low amount of calories;
• seafood, low-fat fish - they help you lose weight quickly and easily if consumed at least 3 times a week;
• consume fermented milk products every day, which help you lose weight and remove toxins from the body;
• freshly prepared fruit drinks, natural juices, compotes, as well as green tea with a small amount of ginger promote accelerated weight loss.

In order for excess weight to go away faster and weight loss not to cause trouble, you need to follow the correct drinking regime. About half an hour before the start of the meal, you need to drink a glass of any liquid (preferably plain water). To lose weight, you need to drink no earlier than an hour and a half after eating.

Physical activity plays an important role in losing weight. In the process of losing weight, it is useful to exercise regularly at home (for example, do simple morning exercises) or sign up for a gym and exercise under the supervision of a trainer. To accelerate weight loss, you need to use the following exercises:

• swings, jumps;
• hanging on the horizontal bar;
• exercises for working out the abs;
• squats;
• jumping rope.

Detox programs and their features

There is a theory that slimming is hindered by slagging in the body. And although scientists criticize the term “trash,” they also recognize that toxins can accumulate in the body. Detox programs will help remove them and ensure weight loss - with fruit juices, smoothies, even water. Vegetable and fruit juices are considered the best option as they provide the body with all the vitamins. No other foods other than juices or smoothies should be consumed during this program.

But you need to prepare for such a detox. At least a week before, you should reduce the calorie content of your daily diet by excluding sweets, pastries, desserts, fatty meats, smoked foods, and salty foods. Even during this time you can manage to lose 1 kg. The detox program itself will provide both weight loss and a restart of metabolism.