In the life of every woman, there are times when you need to lose weight quickly (before a vacation on the beach, a corporate party or other event, or just when you bought a new stunning dress in the store and you need to literally throw a couple of kilograms so that it fits perfectly). In such cases, women, as a rule, almost completely limit themselves in food and, one might say, simply drive themselves to exhaustion in the gym. And there is nothing surprising in the fact that this does not give any result - time is running out. But how, then, to throw off these hated few kilos in a couple of days? In this case, the diets considered for 4 days are perfect.
The basic rules of losing weight
Why is it so difficult to lose weight in such a short time? The fact is that while following a strict diet, we experience a feeling of hunger, which our body perceives as stress (oh, hungry times have come). As a result, this leads to the fact that the body includes a mechanism of minimum energy consumption and maximum storage "in reserve", which significantly slows down the metabolism. This is a natural reaction of the body to a feeling of hunger. And what does he care that you want to lose weight? Therefore, as a rule, very strict diets for 3-4 days either do not bring results at all, or lead to the fact that after them we begin to gain weight intensively, which, by the way, is much more difficult to lose later.
Therefore, so that while following a diet for 3-4 days your metabolism does not slow down, it is recommended to observe two rules:
- Breakfast is a must. All nutritionists agree that people who do not eat breakfast have a slow metabolism until the next meal. This is due to the fact that during sleep all processes in the body slow down. And breakfast just helps wake him up and make him work.
- Do not force yourself to endure hunger throughout the day. One of the determining factors of hunger is the level of glucose in the blood. After eating, blood glucose levels increase, leading to a feeling of fullness. But our body can be fooled a bit. For example, instead of lunch or dinner, you can drink a couple cups of strong coffee or tea. Caffeine is present in these drinks, which helps release glucose from glycogen stores in the liver.
How to lose weight in 4 days? You can’t do without physical training.
For fast and effective weight loss, intense exercise is essential. It contributes to the fact that energy expenditure begins to prevail over its intake in the body throughout the day. Aerobics is considered especially effective: fast walking, jogging, dancing at a fast pace, swimming, exercising on a stationary bike or treadmill, cycling, etc.
A day after intense physical training, the processes of fat burning reach their peak, and the body begins to replenish the calories spent on training due to the internal fat reserve. It is at this moment that it is worth significantly limiting yourself in nutrition, as this will lead to the fact that adipose tissue begins to be consumed intensively.
It is worth learning how to correctly combine physical training with food restrictions, so as not to feel hunger. For this purpose, diets for 4 days are perfect, which will help you achieve an amazing result.
How to lose weight in 4 days? Effective diet
- On the first day, you should not limit yourself to nutrition, but it is also undesirable to overeat. Eat as usual. About an hour should be allocated for intensive physical exercises. Pay special attention to work on problem areas, as fat quickly leaves those areas where muscles work harder. After class, you should not be full, but starving is also not recommended. Try to move a lot during the day.
- On the second day, we again eat according to the usual scheme. Despite the fact that the muscles ache after yesterday's classes, we go to the gym (for jogging, dancing, etc.) The training should last at least an hour.
- On the third day, we begin to limit ourselves to food. Lifestyle is not worth changing and it is advisable to continue training (the effect will be better), however, it is not recommended to overload yourself, otherwise muscle swelling may develop (muscles will increase in volume due to fluid accumulation). Breakfast should be hearty (but not full), and lunch and dinner can be replaced with strong tea or coffee (without sugar and milk). If you feel hungry throughout the day, drink tea or coffee.
- On the fourth day, you must also have a hearty breakfast, and instead of lunch and dinner, drink coffee or tea.
Note that this diet is designed for 3-4 days, no more! Otherwise, you threaten to ruin your stomach. In addition, this diet for 4 days is contraindicated in people who have problems with the cardiovascular system.
How to lose weight in 4 days? Fast diet
A fast diet for 4 days is quite effective, but it should not be too carried away. It can be observed a maximum of 2-3 times a year. And in order to avoid quick weight gain at the end of the diet, you should not immediately attack all the prohibited foods, they should be introduced into the diet gradually.
So, a quick diet for 4 days:
- The first day is preparatory. Throughout the day, the body must adapt to food restrictions and reduce its needs. It is allowed to eat different vegetables (except corn and potatoes), fruits (except grapes and bananas), diet meat (lean fish, turkey or boiled chicken). Pay special attention to citrus and green vegetables, they are especially useful for weight loss.
- On the second day, you can only eat vegetables in raw, baked or steamed form.
- The third day is fruit. You can eat any fresh fruit (except grapes and bananas).
- On the fourth day, you need to go out of the diet. Food can be consumed the same as on the first day.
While following this diet for 4 days, it is recommended to use about 2-2.5 liters of fluid per day. You can drink water without gas, low fat kefir, green tea. It is recommended to drink a glass of low-fat kefir before meals, as this contributes to rapid saturation.
- Before a sudden change in diet, consult your doctor.
- A fast diet is a temporary phenomenon that has its own specific dates, follow them.
- Drink more water (from two liters per day). In general, this rule is vital and applies not only to the temporary restriction in food.
- Go in for sports.
- Tune in for a positive result.
Key points to lose weight at home
The first and main rule is to drink one and a half glasses of water every morning on an empty stomach. Before each meal, drink a glass of H2O for half an hour. This will help start the digestion process, improve metabolism, and also trick the stomach. The golden rule to speed up weight loss - hungry, drink water.
Mandatory physical exercises in the form of a half-hour cardio load before the first meal. It can be jogging in the fresh air, walking or morning jogging on the simulator, you choose. It is in this rhythm that fat is burned the fastest. We do not exclude evening exercises that will help you consolidate the result and keep your body in shape. For example, the classic elbow strap is very effective. Gradually, starting from 15 seconds, increase the bar to 1 minute per day.
The bar helps to tighten the abdominal muscles and burn fat on the hips as efficiently as possible.
Evening walks before bedtime improve the quality of the chosen diet, do not forget about them.
You can find out more about the different types of exercise for weight loss here.
The nutritional rules are very simple:
- In the morning we eat carbohydrates, after lunch, proteins and vegetables.
- We completely remove as much as possible from the diet fruits, sugar, chocolate, flour, spicy, salty.
- All vegetables served on the table should be without salt.
- Do not eat after 18-00.
- We carefully monitor the weight, checking and recording data every morning.
Do not forget that the selection of products is strictly individual, depending on the characteristics of the body and the possibilities of health.
Unloading. On this day we do not eat, but drink only water.
Breakfast. Two hard boiled eggs. A cup of green tea. Low-fat cottage cheese and whole grain bread.
Dinner. Salad of vegetables with herbs. Poultry (turkey, chicken) not more than 60 g, with lettuce and low-fat cheese.
Breakfast. Gluten and sugar free cornflakes. A glass of skim milk. Two hard boiled eggs.
Dinner. Sliced fresh vegetables. Greenery. Sea fish, not more than 100 gr.
Breakfast. Two eggs. Green tea or coffee. Young cheese. Whole wheat bread.
Dinner. Salad of vegetables and herbs. Boiled veal, not more than 150 gr. Instead of salad, you can cook grilled vegetables.
Thus, dear readers, observing such a diet, you can remove up to 4 kg of excess weight.
Innesa, 34 years old:
“I was on a fast diet, to be honest I did not notice that I had greatly changed my usual way of life. The first couple of days were very difficult. Started playing sports. I won’t say that I achieved perfect results, but that I began to maintain my tone without harming my health, but rather, on the contrary, is undoubtedly a plus ”
What to remember
Why do you need to try to change, transfer to a qualitatively different level, the contents of your refrigerator, you know for sure. But what benefits can a diet bring, in addition to losing excess weight? The answer to this question is as follows: if these four days were not easy for you, then this is the right way to an urgent change in the rhythm of life. After all, such a diet is not much different from a proper diet.
Try to capture the results and improve the quality. Moreover, any mono-diet, for example, buckwheat, can help. You can read about this diet in the article “How to lose 7 kg per week on a buckwheat diet”
What should I leave for myself after this method of losing weight?
- the habit of not saving on water, drinking at least two liters per day
- divide meals into carbohydrates before lunch and protein after
- use all sweets, fruits, pizza, pasta and other “goodies” in small quantities in the morning
- replace regular bread with whole grain
- leave morning and evening cardio loads (walks at least 4 km per day, gradually increasing the distance)
- increase strength exercises
- do not forget to do an unloading day once a month
- do not eat after 18-00
- healthy sleep
In addition, we recommend reading the book “The Perfect Body in 20 Minutes”. It gives clear and complete recommendations on how to gradually bring your body into beautiful forms at home. You will learn about effective workouts and recipes for tasty and healthy dishes.
The most important thing to remember is that putting your body in order in an “urgent” mode is always possible if you do not forget about your health, have endurance and patience.
Diet "Actors" for 4 days
Diet "Actors" is designed for 4 days. She helps to get rid of extra centimeters before a responsible performance. The relevant question is: how much can you lose weight in 4 days? With the help of an appropriate diet, you can lose from two to five kilograms in four days.
Lose weight for 4 days using this weight loss technique can be subject to the following recommendations:
- During the first three days of the diet, they consume about 2 liters of pure water. In the last day, water is recommended to be completely excluded from the diet,
- When losing weight, you should abandon intense physical activity due to the scarcity of the diet.
There are two varieties of the "Actors diet": alcoholic and nonalcoholic. The effectiveness of both methods of losing weight is the same.
When choosing an alcoholic version of the "Actors" diet, you must adhere to the following diet:
- On the first day, it is recommended to eat boiled brown rice and drink tomato juice,
- During the second day of the diet, they use cottage cheese with a low percentage of fat, kefir,
- The diet of the third day of the diet is white wine and tea,
- On the fourth day, approximately 700 ml of dry wine with a small amount of cheese is drunk.
A sample menu of non-alcoholic "Actors" diet is presented in the table below.
|Diet days||Option one||Second option|
|The first||Fresh tomato, brown rice||Fresh tomato, rice|
|Second||Adequate fat-free kefir||Low Fat Kefir|
|Third||Fish fillet||A variety of seafood|
How to lose weight in 4 days with carrot, apple diets?
Carrots help you lose weight. It activates the digestive organs, helps improve metabolism. A vegetable helps remove toxic substances from the body. Carrots saturate the body with vitamins, sodium, phosphorus, potassium, calcium.
The carrot mono diet menu includes two main dishes:
- Grated carrots seasoned with vegetable oil
- Carrots with lemon juice, honey.
Throughout the day, it is recommended to eat 1 kg of vegetable. With this diet, you can lose up to 3 kg in 4 days.
If desired, on the 4th day of the diet, supplement the daily menu with a slice of bread made from rye flour and a small amount of baked potatoes. To quickly lose weight in 4 days, it is recommended to drink pure water, herbal tea. After its completion, they switch to the regular menu. At the same time, the consumption of fatty foods and sweets should be strictly limited.
How to quickly lose 4 kg in 4 days? It is recommended that you include apples in your diet that are ideal for dieting. They contain many useful substances:
- Fiber, which gives a feeling of satiety for a long time,
- Vitamins and minerals that enhance immunity,
- Fructose, which helps reduce cravings for sweets.
Apples activate the process of splitting fats. Fruits rarely cause an allergic reaction. They can be eaten without strict restrictions.
A sample menu for one day diet is presented below. For breakfast you need to eat two apples, previously peeled, for lunch you need to grind two fruits on a grater. A small amount of cinnamon is added to the resulting mass. Dinner consists of 100 grams of fruit puree, dinner consists of one fresh apple without a peel.
When there is an acute feeling of hunger, you can additionally eat one apple. In total, no more than 1.5 kg of fruit is recommended per day. Sour-sweet apples should be preferred.
The right way out of the diet
The exit from the four-day diet should be gradual. For seven days, you must adhere to the following recommendations:
- From the daily menu for 3-4 days exclude fried, fatty foods, sweets, flour products,
- The basis of the diet is cereals, cooked from cereals, and stewed vegetables,
- A sufficient amount of fluid is consumed throughout the day.