Fast and healthy weight loss diet (includes 3-day menu)

To lose weight quickly and in a healthy way, it is important that the person has healthy habits, which should include the practice of physical activity on a regular basis and that increase the metabolism and foods that also favor the functioning of the metabolism.

However, it is important to know that the “speed” of weight loss can vary according to the amount of weight you have to lose. Normally, the greater the weight you have to lose, the more you lose in less time, since the body is subjected to a different stimulus than you are used to, which is why most of the time in the first weeks of the diet the weight loss is greater .

Fast and healthy weight loss diet (includes 3-day menu)

Complete menu for quick weight loss

The following table shows an example of a 3-day weight loss diet menu.

Meal Day 1 Day 2 Day 3
Breakfast 240 ml skim milk + omelet made with 1 egg and tomato Unsweetened fruit smoothie + 1 col chia soup Skimmed yogurt + 1 col of linseed soup + 2 slices of baked cheese with lettuce and tomato
Morning snack 1 apple + 3 chestnuts 2 slices of cheese and ham + 1 bowl of gelatin 1 pear + 3 peanuts
Lunch dinner 150 g of fish fillet + 2 col of chickpea soup + boiled salad + 2 slices of pineapple 150 g chicken breast + 2 col bean soup + braised raw salad + 1 orange Vegetable soup with quinoa + 1 boiled egg + 1 slice of melon
Afternoon snack 1 low-fat yogurt + 1 col of flaxseed soup 2 slices of watermelon + 3 chestnuts 1 cup unsweetened tea + vegetable omelet

Diets that promise quick results should be made for a limited time and any diet should be done under the supervision of a nutritionist, especially if the person has a disease such as diabetes and hypertension. See  5 Crepioca recipes to lose weight .

3 Simple rules for this diet to work

  1. Allowed foods: lean meats, fish, eggs, seafood, skimmed milk and derivatives, seeds, nuts, legumes, vegetables and fruits.
  2. Prohibited foods: sugar, potatoes, pasta, bread, rice, flour, mayonnaise, butter, oil, olive oil, banana, grape, avocado and processed meats such as sausage, sausage, bacon and ham.
  3. Starting the detox diet improves the results, so see an excellent recipe for detox soup to complete this diet, in this video:

This diet can be supplemented with teas to lose weight, such as lemon and ginger or green tea, which help to reduce swelling and fluid retention, decreasing appetite and speeding up metabolism. Learn how to prepare teas to lose weight.

Medicines to help you lose weight, such as sibutramine or orlistat, are an option, especially when obesity puts your health at risk, but they should only be taken with the recommendation of the gastroenterologist or endocrinologist, otherwise, when the medicine is over, it is very possible that put on weight again.

Weight Loss Exercises

To complement this diet it is also recommended to burn more calories than you eat, and for that, exercises are an excellent help. The best are:

1. Warm-up exercises 

The best exercises to lose weight are aerobic, such as brisk walking, running, cycling, rowing or swimming. This type of physical activity burns many calories in a short time, being ideal for burning accumulated fat, in addition to improving heart strength and breathing capacity. They must be performed for at least 20 minutes, daily.

2. Localized exercises 

Buttock exercises help increase muscle mass, allowing you to fight cellulite and improve self-esteem. But these exercises are also important because when the maximum and medium gluteus muscles are weak there may be pain in the back, knees and hips.

For best results, exercise should be done every other day, and the diet should be rich in protein foods, such as white meat, yogurt and egg white omelet because they favor muscle formation. Meet other protein-rich foods.

Two exercises for glutes, which can be done at home, and in a few minutes, are:

Ex. 1: In the position of 4 supports, with the elbows resting on the floor, raise one leg above the line of the hip height. The leg elevation is about 10 centimeters and there is no need to rest the knee on the floor. Do 8 lifts and rest for 30 seconds. Repeat the exercise 2 more times.

Ex 2:  Lying on your back, hands on your sides, lift your hips off the floor 8 times in a row and rest for 30 seconds. Repeat the same exercise 2 more times.



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