How to lose 10 kg in 3 weeks at home: menu options, effective diets

Quite often there are cases when a person wants to get rid of extra pounds in the shortest possible time. To lose weight in 3 weeks, diets are used that include low-calorie foods, the most popular and newfangled creams and pills, and spending time in the sauna and bathhouse.

However, despite the seemingly numerous “effective” ways to lose weight, experiments on your own body are not pleasing, but only lead to health problems.

In fact, it is really possible to lose weight in 3 weeks. To do this, the main thing is to adhere to a special diet for 3 weeks, perform certain physical exercises, and also plan your daily routine correctly. By following all these recommendations, you will finally see on the scales the number you have been striving for for a very long time.

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.

Exercises

Deep squats

Place your feet wider than your shoulders, hold a dumbbell at chest level with both hands, and do deep, springy squats.

Leg Raise

Take a horizontal position, stretch your arms along your body and lift your legs up, smoothly lowering them down.

Push ups

Stand as if you were doing a plank exercise, place your feet shoulder-width apart and stand on your toes and push up from the floor; keep your body as straight and horizontal as possible.

Arm press up and down from an inclined position while standing

Place your feet shoulder-width apart, bend your knees slightly and lean your body forward. Take dumbbells in your hands and lower and lift them up and down, as if you were pulling the weight towards yourself.

Barbell Curl

Stand straight, place your feet shoulder-width apart, turn your arms palms up and grab dumbbells. Raise your hands towards yourself, almost touching your shoulders, and lower them down.

Lateral jumping lunges

Alternately do side jumping lunges, each time touching your left hand to your right foot and vice versa.

Plank steps

Feet – hip-width apart, arms – shoulder-width apart, excluding arching from the lower back. Standing in a plank position, we begin to alternately pull our knees toward our chest as we walk. The stomach is tucked.

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

Menu options for the second week

Be sure to read: Diet for models: the most effective, menu for 3 and 7 days, reviews and results

options for the third week

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.

South Beach Diet

Results: in 60 days it is possible to lose 7-8 kg or more.

The essence

The diet was developed by Arthur Agatston, an American cardiologist. It allows you not only to lose weight, but also to put in order the functioning of many body systems, in particular the cardiovascular system. The basis of nutrition is the “right” carbohydrates and healthy fats, and the “wrong” and harmful ones will have to be abandoned. The doctor tested his own development on himself, losing 4 kg in 30 days - that safe norm for health, which is recommended by all experts.

Stages

Agatston suggests dividing the weight loss process into 3 stages:

• protein (2 weeks): complete rejection of “wrong” carbohydrates and unhealthy fats;
• carbohydrate (1 month): a balanced menu into which all products are gradually introduced;
• stable (from 2 weeks or more): adherence to the principles of proper nutrition (do not overeat, do not eat after 19.00, 3 meals, avoid trans fats, etc.).

The basis of the diet at the protein stage:

• chicken, turkey, beef;
• eggs;
• low-fat cheese (cheddar, ricotta, mozzarella, parmesan);
• cottage cheese no more than 2% fat;
• seafood, fish;
• low-fat milk, yogurt.

The basis of the diet at the carbohydrate stage:

• oatmeal;
• grain and rye bread;
• bitter chocolate;
• vegetable oils (peanut, olive);
• wine;
• nuts;
• vegetables: artichoke, asparagus, legumes, cabbage, cucumbers, eggplant, zucchini, spinach, turnip;
• fruits: apples, grapes, kiwi, melon, mango, pears, plums, grapefruits, apricots, oranges;
• berries: blueberries, currants, blueberries, strawberries.

At the stable stage, all products are allowed, except for trans fats, which are contained in:

• mayonnaise;
• fast food;
• margarine;
• butter;
• milk chocolate;
• deep-fried dishes (french fries, donuts, nuggets, fish fingers, squid rings);
• roasted peanuts;
• cakes;
• chips;
• puffed corn and others.

Flaws:

• Dr. Agatston offers special recipes for his diet, which forces him to spend a lot of time preparing dishes;
• since this nutrition system is therapeutic, it is necessary to obtain a doctor’s permission to follow it;
• In case of pathologies of the liver and kidneys, losing weight in this way will not be possible without health complications.

Sample menu

Stage I:

Stage II:

Stage III:

Recommended dishes:

• omelette with cabbage and champignons;
• Greek salad;
• chicken baked in parchment;
• Ricotta - creamy lemon dessert;
• Grilled salmon with rosemary;
• Miami Beach salad (with tuna);
• Asian chicken (with peas and broccoli).

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.

Effective procedures for weight loss

RF lifting

What problems does it solve? Flabbiness and dullness of the skin, photoaging, local fat deposits.
What areas is it suitable for? Arms, neck, stomach, back, hips.

Radio wave lifting is based on the effect of heat on the skin. During radio wave exposure, the work of fibroblasts is stimulated, which, in turn, leads to the activation of collagen and elastin production.

During the procedure, the tissues are heated to a temperature of 42-50 degrees. This temperature affects the protein, thereby provoking regenerative processes. With a course of 4-8 procedures, it is possible to achieve a noticeable result: the skin becomes firmer and more elastic, its color is normalized, swelling and fat deposits are eliminated.

Contraindications for the procedure include pregnancy or lactation, the presence of oncological pathologies, a pacemaker or a metal implant.

Photos before and after

Intralotherapy

What problems does it solve? Double chin, local fat deposits, sagging skin.

What areas is it suitable for? Back, stomach, hips, arms, neck.

If you want to achieve significant results in a short period, intralotherapy will be the best procedure for losing weight. Its essence lies in the use of lipolytics - drugs that locally act on adipose tissue, promoting its breakdown. The manipulation involves injection, which allows you to immediately deliver the necessary substances to problem areas.

The most popular is intralotherapy using the drug Aqualyx. With its help, in just 1 session it is possible to achieve a volume reduction of 1.5-2 cm. One procedure is enough for correction, the result appears after 3-4 weeks.

Contraindications for the procedure include chronic and infectious diseases, allergies to drug components, oncology, pregnancy and breastfeeding.

Cryolipolysis

What problems does it solve? Local fat deposits, sagging skin.

What areas is it suitable for? Buttocks, legs, stomach, back, arms.

The main “trick” of this procedure is the effect on fat using low temperatures. This figure correction technique has become a real breakthrough in the fight against imperfections. Using a special apparatus, the skin is cooled to 5 degrees Celsius, which leads to the death of fat cells. When combined with proper nutrition and exercise, this technique helps achieve noticeable weight loss.

Contraindications for cryolipolysis include increased sensitivity to cold, cryoglobulinemia, pregnancy and lactation.

Wraps

What problems does it solve? Flabbiness and uneven skin texture, pigmentation, stretch marks, local fat deposits, cellulite.

What areas is it suitable for? Belly, thighs, buttocks.

Wraps are one of the favorite weight loss procedures in salons. It involves influencing the skin using biologically active components. To reduce body volume and improve skin condition during weight loss, the following techniques can be used:

• Hot wrap. Compositions are used that help heat the skin and subcutaneous layer. As a result, the pores actively expand and absorb active components well. Seaweed, mud or chocolate are used, which have a fat-burning and relaxing effect.
• Cold wrap. Apply locally on specific areas of the body. This manipulation constricts the blood vessels, thereby enhancing the process of blood outflow. As a result, the skin tightens and becomes more elastic, swelling and pigmentation are eliminated.
• Isothermal wrap. In this case, the influence of temperatures is excluded. The composition is used at room temperature, the effect is due to the active components of the products.

The procedure is not suitable if you have skin diseases, cardiovascular pathologies, or during pregnancy and lactation.

Additional recommendations

Modern cosmetology can work wonders, but this does not mean that in one session at the clinic you will get rid of 10 kg and get an ideal figure. In the absence of physical activity and poor nutrition, the result will be short-term, which means that after a while you will have to go to the cosmetologist again for a new portion of weight loss procedures.

If you want to preserve the effect once and for all, then follow these tips:

• Maintain drinking regime. During the day you should drink about 1.5-2 liters of water, otherwise your skin will lose elasticity and over time will become flabby and unattractive. So don't neglect clean water and give up soda, juice, alcohol and other harmful drinks.
• Eat a varied diet. Low-calorie diets help achieve quick results, but they are the most dangerous for your skin. So eat in moderation and varied, adhere to the principles of proper nutrition. In order to avoid stretch marks and sagging skin, hardware and manual cosmetology procedures are used.
• Don't neglect physical activity. For ideal results, combine anaerobic and aerobic exercise (that is, strength training and cardio). Keep your workouts regular and gradually increase the intensity. If you don't like physical activity, then start with regular exercise in the morning.
• Avoid home cosmetic procedures. At best, they will not bring any effect, at worst, they will provoke allergies and other skin reactions. It is better to make an appointment with a cosmetologist so that he can select the right technique depending on your individual characteristics.

The recommendations are quite simple, so you can easily follow them. And in combination with the procedures described, you will be able to achieve incredible results in just 2-3 months.

The specialists of our Cosmos clinic are ready to help you in the fight for an ideal body and select a set of procedures to reduce fat deposits, improve skin condition and eliminate stretch marks and swelling. We will be waiting for your questions by phone: 8 (812) 906-05-45.

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:

1. You cannot combine several protein dishes at the same time (meat with fish, eggs with cheese).
2. Proteins and carbohydrates must be eaten separately.
3. Protein products are not consumed with starchy ingredients (potatoes, pasta, corn).
4. Proteins and fats, as well as carbohydrates and fats, are not compatible.
5. Foods containing acid (apples, lemons, sorrel, tomatoes, etc.) should not be eaten together with protein and carbohydrate dishes.
6. Watermelon, melon and milk - do not combine with any ingredient.
7. 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.

"Tag"

Results: it is possible to lose 25 kg in 2 months.

The essence

The diet was developed by Oleg Tern, a Kyiv saniologist. The basis of losing weight is drawing up an individual balanced nutrition plan, taking into account a person’s physical activity. The advantages of the system are high efficiency and minimal harm to health. Basic principles:

• balanced menu, wide selection of dishes and products;
• serving size = fist size;
• four meals a day;
• the concept of “zigzag”, when at the moment of breakdown you are allowed to eat the harmful product you want, the main thing is to maintain a serving size equal to the volume of your fist (if it is an alcoholic drink, then no more than 1 glass);
• Every day the menu should include products of all conventional colors (there are 5 of them).

One of the options for the Fifteen diet menu.
The basis of the diet:

• lean poultry (chicken, turkey, quail);
• eggs;
• sea ​​fish, seafood;
• legumes;
• cottage cheese, cheeses, milk, yogurt;
• vegetable dishes: salads, pureed soups, stews;
• pasta, unpolished cereals (oats, rice, buckwheat);
• mushrooms;
• berries;
• fruits;
• greenery;
• vegetable and fruit juices, compotes, fruit drinks, black coffee, tea.

Conditional distribution of products by color:

• red are protein products: legumes, cottage cheese, eggs, cheese, meat, fish, seafood, protein;
• orange are cereals: cereals, bread, pasta;
• green - these are vegetables, mushrooms, herbs;
• yellow ones are fruits and berries;
• blue ones are drinks: fermented milk, fruit drinks, tea, coffee, water, juices.

Their distribution by meals:

The diet has a significant drawback - the conventional distribution of products by color is quite difficult to digest, you need to get used to it and in the first weeks carefully check the compiled menu according to the recommended “tags”.

However, such a nutrition system has much more advantages: you can lose 25 kg in just 2 months without attacks of hunger, and then they do not return. It has no contraindications.

Sample menu

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.

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.