Fast and safe: 3 diets to get you in order two weeks before the holidays

We can’t believe that April is over and very soon we will take off our spring trench coats and move on to sandals and dresses. If you haven’t started preparing for summer like us, welcome to the club. Now it remains to figure out how to get your body in shape in a short time.

In such a situation, the biggest mistake is to panic and go on a hunger strike. Hard diets are harmful to both the body and health in general. Therefore, we will not talk about them. It is better to tell how to tone yourself and quickly lose a few kilograms without undue risks. But let’s be warned right away – when the bill goes not for months, but for days, it will not work to affect the general condition of the figure by simply changing the diet. To speed up metabolism, improve skin condition and lose weight, you need to optimize your lifestyle.

A nutritionist, nutritionist, psychologist, author and methodology of the book “Eat. To read. Lose weight” Zoya Bogdanova.

Zoya Bogdanova

metabolic diet

As the name suggests, the techniques are geared towards speeding up metabolism. You have to start with the food, not the food. daily routine. And follow the mandatory points:

– Wake up at 7-9 am;

– go to bed before midnight;

– sleep at least 7-8 hours a day;

– giving up bad habits (alcohol and nicotine can reduce all efforts to “no”).

exercise stress Just as important as the right daily routine. Therefore, follow the rules below:

– start your day with morning exercise – when you wake up, the carbohydrate source is depleted and the body starts burning fat. Therefore, the day can be started with a half-hour walk – two minutes with an energetic step and two minutes at a leisurely pace;

– include evening exercises in your day – 40 minutes of leisurely walking is an ideal option for activity before a night’s rest;

– add two strength training per week – on simulators, with dumbbells or with your own weight strengthens your muscles;

– Move for 10-15 minutes after each meal, this lowers insulin by 20-40% and no fat is stored in the stock.

Related foodneeds to be rationalized:

– consume food in portions of not more than 300 g;

– strike a balance: 75 g of protein, 75 g of complex carbohydrates and 150 g of vegetables on one plate;

– do not eat junk food three times a day;

– for two weeks, exclude all foods with a GI above 45 and AI (glycemic and insulin indices, respectively) above 70. And these are the following foods: bread, muffins, cereals and sweet fruits (banana, melon, watermelon).

– Drink 300 ml of warm water in the morning on an empty stomach, plus 200-300 ml before each meal. Other drinks (coffee, tea, juices) should be excluded for two weeks.

low carb diet

Such a diet will relieve swelling, quench the thirst for carbohydrates and allow you to lose from 2 to 11 kg per week. But sticking to it for more than 14 days is not recommended.

Mother nutrition rules:

– exclude red vegetables, dairy products, foods high in fat, up to avocados and egg yolks, high-carbohydrate foods with an AI above 60 and a GI above 45;

– include more greens, whole grains, lean meat (beef, chicken, turkey) in the diet;

– Just for water.

Example of an ideal daily diet

Breakfast:

– 4 egg whites;

– 2 cucumbers;

– 2 tablespoons of green buckwheat, boiled overnight with boiling water and boiled for 5 minutes in the morning.

Snack:

– green apple;

– a few almonds.

Dinner:

– boiled chicken breast;

– cucumber salad, watercress leaves and linseed oil;

– Sesame, black cumin and linseed.

Afternoon snack:

– pancakes made from egg white, whole-grain rye flour, fried with skim and mineral water instead of milk or kefir;

– fresh cucumbers, greens, Beijing cabbage.

Dinner:

– soybeans (soaked in the evening and boiled in the morning)

– boiled green vegetables with water and linseed oil.

sports diet

This method is suitable for you if the extra weight does not exceed 10-15 kg, if the time, resources and motivation are compatible with active physical activity.

Mother nutrition rules:

– foods high in protein

– no more than 40 g of fat per day;

– the inclusion in the diet of complex carbohydrates;

– exclusion of foods with a high glycemic and insulin index;

– the milk protein casein is best obtained from low-fat foods;

– exclusion of all beverages except water.

The most important element of this method Sport. Active protein intake without physical exertion will lead to fluid retention in the body, that is, a visual increase in volume. Also, you should not sound the alarm if a small weight gain is observed with a decrease in centimeters. On the contrary, this is a good sign, because muscles become heavier than fat.

With this method, it is important to control not only the energy consumed, but also the balance of protein, fat and carbohydrates. The calorie calculator will help you with this. If you eagerly approach such a diet, in half a month the muscles will become more pronounced, and the fat mass, on the contrary, will decrease.