Imagine losing 3-5 kg in 7 days, eating until you are full and not counting calories.
It sounds like a fairy tale, but such a method exists, and it has nothing to do with fasting or pills. All you need is to reboot your approach to food.
The secret is to replace empty calories with nutritious ones.
For example, instead of sweet yoghurts with additives, take natural cottage cheese with berries. Instead of white rice - quinoa or bulgur. This way you will saturate your body with vitamins and satisfy your hunger for a long time.
Add vegetables to every meal: they fill the stomach with almost no calories. Try cabbage and carrot salad or grilled vegetables - it's tasty and filling.
Spices are your secret ingredient. Cayenne pepper, ginger and cinnamon speed up your metabolism.
Add a pinch of pepper to your soup or ginger to your smoothie to boost fat burning. And drink green tea: it contains antioxidants and helps flush out excess water.
Water is the basis of everything. Drink a glass 20 minutes before a meal: it will reduce your appetite and prevent overeating.
Swap out sugary drinks for water with lemon or mint to cut hundreds of empty calories a day. If plain water is hard to drink, add frozen berries or cucumber for flavor.
Protein is the key to preserving muscle. Eggs, fish, cottage cheese, tofu — choose what you like. For example, an omelet with vegetables for breakfast, chicken breast for lunch, cottage cheese for dinner.
Protein requires more energy to digest, and muscles burn calories even at rest.
Allow yourself a cheat meal once a week - this will help you psychologically and will not slow down your progress.
Ate pizza? Return to your normal diet the next day. And don't weigh yourself every day — water weight fluctuates. Measure your success by your clothes or before-and-after photos.
Sleep and stress are important factors. Sleep 7-8 hours: lack of sleep slows down your metabolism. Take a warm bath or listen to relaxing music before bed.
And if you're nervous, drink chamomile tea instead of chocolate - it will reduce anxiety without harming your figure.
Remember: fast weight loss is possible, but to maintain the results, you need to make these rules a part of your life.
Start small - replace one harmful product with a healthy one, and in a month you will be surprised at the changes!
