Dietitian Emre Uzun explains the secret of losing 3.5 kilos with a seven-step diet that will take only one week.
Hot days are at hand when thinner clothes will reveal your bodily secrets... Choosing one of the shortest diets that will last for a few months sounds like a nightmare, doesn't it? Dietitian Emre Uzun explains the secret of losing 3.5 kilos with a seven-step diet that will take only one week.
Dietitian Emre Uzun advises you to leave your nightmares, hopelessness, and willpower defeats behind in your weight loss journey with a diet program that consists of only seven steps and guarantees to lose 3.5 kilos in a week, and explains in detail how to do this diet.
This program, which makes you lose 3.5 kilos in a week, is a tried and successful method for many celebrities to get quick results before a photo shoot or holiday. Those who use this method get results as if they have entered a diet program for three to four months.
The secret to losing 3.5 kilos in a week
This method may not be long-term and permanent, but in any case, it starts the person on a weight loss journey. Although it is possible to lose 3.5 kilos in a week, not all of this loss will come from pure body fat. 3.5 kilos of pure body fat cannot be burned in just one week, due to the deficit of calories needed to burn 1 kilo of fat. Of course, this does not mean that you will not lose any fat.
In this program, the insulin level in the body decreases and the carbohydrates stored with the water are thrown away, which creates water loss in the body. The operating principle of the program is as follows: While the carbohydrates stored in the form of glycogen in the body are approximately 300-500 grams, this is approximately three times higher in water, ie 1-1.5 kilograms. When excessive sodium is excreted from the kidneys due to decreased insulin level, the water retained by the body decreases. With reduced body fat and water, undigested nutrients in the digestive system and thus the digestive load are also reduced, making it easier to lose weight.
Here are those amazing 7 steps!
This effective program consists of only seven steps. There is no need to follow every step, but the more it is applied, the easier it is to lose weight. Remember that when shock diets are stopped, weight gain can begin again. For this reason, applying a more planned and sustainable nutrition program after this diet will ensure that the weight you lose does not come back.
1. Eat fewer carbohydrates and more lean proteins
You can lose weight by following a low-carb diet for a few days. Short-term low-carb intake reduces water and bloating in the body. That's why you can see a noticeable difference in the scale even the next day.
In addition, high protein intake increases your metabolic rate and reduces your appetite. Forget about starchy foods and sugar for a week, instead eat low-carb vegetables and go with eggs, low-fat meat and fish.
2. Eat healthy foods and avoid processed junk food
A diet rich in whole grains will work well for you. Since these foods are high in fiber, they are very filling and prevent you from getting more calories. Eat whole grains throughout the week, stay away from processed foods.
3. Follow the tips, reduce your calorie
Tip 1 - weigh: Weigh the food you eat and pay attention to the measurements.
Tip #2 - Eat only at the table: Cut down on snacks during the day and never eat anything after dinner.
Tip 3 - No toppings: Don't use high-calorie sauces and seasonings.
Tip 4 – Stuffing vegetables: Fill your plate with vegetables, add a little oil. Reduce starchy and sugary foods as much as possible.
Tip 5 - Choose lean proteins: Opt for less fatty protein sources like chicken and fish.
Tip 6 - No to calorie beverage: Make zero calorie tea, coffee or mineral water your best friend.
Tip 7 - Conclusion: If you want to lose 3.5 pounds in 1 week, follow all six tips strictly.
4. Lift weights, do high-intensity exercise
Resistance exercises, such as lifting weights, burn the same amount of calories as regular aerobic exercise. It also helps you maintain and increase your muscle mass. Lifting weights also increases hormone levels that may drop during dieting.
High-intensity consecutive exercise (HIIT) is an effective method. Studies show that 5-10 minutes of HIIT is about five times more healthy and helpful in weight loss than regular exercise. You can do HIIT three to four times a week after a workout or as part of a regular workout.
Here are a few HIIT protocols you can try:
- Session 1: 10x20 seconds sprint (sprint) and 40 seconds rest
- Session 2: 15x15 seconds sprint and 30 seconds rest
- Session 3: 7x30 seconds sprint and 60 seconds rest
- Session 4: 20x10 seconds sprint and 20 seconds rest
5. Be active outside of the gym
To burn extra calories and lose weight faster, you must increase your daily activities. How active you are during the day is as important as exercise in losing weight and preventing obesity. For example, there may be a 1000-calorie difference between a desk job and a job where you will be active all day. That's about 90 to 120 minutes of high-intensity exercise. It is possible to burn calories outside of sports with movements such as walking, cycling, climbing stairs, carrying weights, housework, cleaning.
6. Surprise your metabolism with an intermittent fasting diet!
This step is a valid recommendation for completely healthy people. People who have no health problems can choose it. A hunger diet means keeping certain parts of it fed while being hungry for certain parts of 24 hours. Fasting occasionally is an effective and proven way to lose weight. Restricting eating for a short period of time can reduce your calorie intake. Protocols such as an 8-hour fasting period after a 16-hour fasting period and a 4-hour feeding period after a 20-hour fasting period can be applied. Do not exercise during the fasting period of this diet.
7. Follow the tips, reduce your water retention
Use dandelion extract: It can help reduce water retention.
Drink coffee: Coffee is a healthy source of caffeine and has a fat-burning effect.
No passage into intolerance: People with intolerance conditions such as gluten or lactose, take a break from these foods. Do not eat foods that make you feel bloated.
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