With a water diet, you don't have to cook separately, buy expensive products and starve. Find out what kind of water and how to drink it in order to lose up to 3 kg in a week without dieting, sports or fitness!
Everyone has known since childhood that the main component of the human body is water. However, few people think about the negative impact of a constant lack of quality water on health. The functioning of all systems and organs directly depends on this factor, not to mention the appearance.
The aging process is closely related to the level of fluid intake in the body. Brittle nails, hair, sagging skin are clear signs that the moisture balance is disturbed.
A proper water system not only helps to preserve youth, but also effectively and safely restores your body weight and shape to a normal level. Nutritionists have proven that extra pounds are often formed due to insufficient water intake in the body. These studies were based on the principles of the water diet for weight loss. Nutritionists promise that with this nutritional approach you can easily lose up to 2-3 kg in a week. The maximum duration of the diet can be 30 days.
Advantages
- Consuming the optimal amount of water not only has a positive effect on your figure, but also improves the color and structure of your facial skin, as well as improving your well-being.
- Unlike most diets, water diets do not lead to loss of strength and, accordingly, mood. On the contrary, a feeling of vitality appears and an increase in activity begins to appear.
- Another undeniable plus is that you don't have to dramatically change and reduce your diet. The same factor is the reason why there is no acute feeling of hunger when following the diet.
- There is no need to create a complicated menu using expensive products and dishes that take a long time to prepare. For this reason, the water diet is considered a diet for the lazy: it requires minimal time and effort, since it is perfectly acceptable to continue eating at a common table without changing basic eating habits.
Mistakes
- If the amount of water intake was significantly lower before using the water diet, then the adaptation period of the urinary system will pass, during which the kidneys will start working more intensively. During these few days, the number of visits to the toilet increases significantly.
- The processes of liquid removal from the body are accompanied by the washing out of not only harmful substances, but also useful substances. Moderation is important in everything, so overestimation of water consumption standards should not be allowed. Multivitamin complexes help restore the balance of essential minerals and other important substances.
- It is not necessary to sharply increase the amount of incoming water, as this is a stressful load for the body. It is better to do this gradually over several days.
Basic rules
In order to figure out how to follow the water diet, you need to familiarize yourself with its rules in detail.
- After waking up, drink a glass of clean water at room temperature. This kick-starts metabolic processes and forces the body to tune in to activity.
- Drink water 30 minutes before each meal. Thus, the digestive processes take place more intensively, while the total amount of food is reduced, which will be the first step towards weight loss.
- But you don't need to drink food during a meal and for an hour and a half after it, because it reduces the concentration of gastric juice, significantly complicates digestion and slows down the absorption of nutrients.
- To avoid the development of swelling, you need to reduce your salt intake. It is also not recommended to completely exclude it from the diet, so as not to upset the water-salt balance, but it is definitely worth considering the portions of salty foods.
- A person does not always correctly determine the signals sent by the central nervous system. Thirst is often perceived in the same way as hunger signals. Therefore, if you have an appetite, you can drink water first: if hunger does not go away within 30 minutes, you should have a snack, without fear of misinterpreting the needs of your body.
- Water that is too cold slows down the metabolism significantly, so before drinking it should be heated to 30-38°C or at least room temperature.
- The main amount of liquid consumed by modern man comes from drinks: tea, coffee, fruit juices, cocktails, etc. The correct solution is to replace most of them with plain water. With any influx of a mixture of water and other nutrients, digestive processes are activated, and the arms of water-salt metabolism, which respond to the influx of water, must be activated. There is a universal formula for calculating individual fluid standards: about 40 ml of purified water should be given per 1 kg of weight per day. Do not forget to regularly recalculate this norm during a diet with a reduction in kilograms.
- In the hot seasons, the need for fluids increases due to intense sweating, so the total amount of drinks must also increase proportionally.
- In order for the results of the diet to appear as soon as possible, before starting it, you need to spend a fasting day on any product that is beneficial in the diet and is not classified as junk food.
- It is important to drink good quality water: purified drinking water with average mineralization. Unboiled tap water may contain pathogenic bacteria, chlorides and impurities from the inner surface of the pipes, so it is worth avoiding its use.
- Drink slowly, in small sips. You should not drink more than one glass at a time, as this will strain the stomach and inevitably increase food portions.
Which water is suitable for weight loss
Soda is not recommended for diet food, as it irritates the stomach lining and causes an increase in appetite. Drinks such as coffee, tea, soda, wine or beer are diuretics and therefore make dehydration worse.
The ideal option for weight loss is melt water, which was melted at room temperature no more than 7 hours ago. It does not contain impurities of hard salts, which greatly affects its properties.
Table water is universal, suitable for everyone without exception, but you should not drink even 4-5 liters of it per day. The volume should not exceed the amount prescribed in the instructions, as this can cause convulsions, leaching of minerals and increased intracranial pressure.
Menu
When following a water diet, it is recommended to divide the main meals into small portions. In order to achieve impressive weight loss results, the daily calorie intake should not exceed 860 kcal.
A glass of warm water immediately after waking up, half an hour before each meal and before going to bed is mandatory for all meals, unless otherwise required. It is contraindicated to drink food during a meal, you can drink it only after 1. 5 hours. The total amount of water should be about 2. 5 liters for a person with average physical characteristics.
for 1 day
- Breakfast: oatmeal without milk or butter or a portion of low-fat cottage cheese.
- Lunch: 1 large fruit or several medium-sized fruits.
- Lunch: a moderate portion of soup or borscht.
- Afternoon snack: 1 piece of fruit or toast.
- Dinner: 200 g of oven-baked meat or vegetable stew with fish fillet.
3 days
By following a drinking diet, you can really get rid of 3 kg of fat during this time. Every morning after waking up on an empty stomach, drink a glass of water with a few drops of natural lemon juice. Drink water 20-30 minutes before each meal and prepare a solution of warm water with a teaspoon of natural honey an hour before going to bed.
One day
- Breakfast: 2 rye bread toasts, 1 chicken egg, a piece of cheese.
- Lunch: 1 grapefruit.
- Lunch: 150 g of boiled chicken breast, vegetable salad of tomato and cucumber, a piece of low-fat hard cheese, 1 piece of toast.
- Afternoon snack: 1 peach.
- Dinner: steamed green beans, a portion of boiled sea bass, a piece of gray bread.
2 days
- Breakfast: 2 rye bread toasts, 150 g low-fat cottage cheese.
- Lunch: 1 large nectarine.
- Lunch: 150 g of boiled fish fillet, leafy vegetable salad, 1 piece of toast.
- Afternoon snack: 1 green apple.
- Dinner: 2 boiled chicken eggs, fresh white cabbage salad, rye toast, a slice of cheese with a maximum fat content of 45%.
3 days
- Breakfast: 2 pieces of rye bread toast, green leafy salad, 150 g of boiled chicken breast.
- Lunch: 2 yellow plums.
- Lunch: a portion of vegetable soup, 100 g of lean meat baked in foil, a piece of rye bread.
- Afternoon snack: 1 large pear.
- Dinner: 2 pieces of fish, cooked in a double boiler, stewed vegetables.
The second version of the 3-day diet
The diet is a very strict type of weight loss as it involves fasting. During this period, the gastrointestinal tract is thoroughly cleansed, and the volume of the abdominal area rapidly decreases.
This method of treatment is only allowed for healthy people.
For all 3 days, you can drink only clean water, completely refusing other drinks and food. There are usually severe hunger pangs on the first day, but they disappear on the second day, as the metabolism slows down during this period and the secretion of hydrochloric acid in the stomach decreases.
After such a fast, you cannot immediately return to normal nutrition. The recovery period lasts 12 days, during which proteins, fats and carbohydrates are gradually introduced into the diet.
for 5 days
An intensive treatment that combines the acceleration of the fat breakdown process and the cleansing of the gastrointestinal tract from waste products and toxins. Thanks to these positive changes, you can become 4-5 kg lighter.
Monday
- Breakfast: tomato scrambled eggs.
- Lunch: jelly.
- Lunch: vegetable soup with asparagus and coriander, 100 g of white meat.
- Afternoon snack: 1 apple.
- Dinner: steamed green beans, a cup of natural yogurt.
Tuesday
- Breakfast: 2 pieces of toast, 1 chicken egg.
- Lunch: 30 g of cashews.
- Lunch: vegetable stew, 100 g of boiled beef.
- Afternoon snack: 2 pineapple rings.
- Dinner: 200 g of grilled champignons.
Wednesday
- Breakfast: 3 tablespoons. spoon brown rice, tomatoes.
- Lunch: dried fruits.
- Lunch: 3 steamed slices, celery and apple salad.
- Afternoon snack: 1 sour apple.
- Dinner: vegetable salad without oil, 100 g low-fat cottage cheese.
Thursday
It is completely dedicated to unloading apples: you have to eat about 1. 5 kg of apples per day. The drinking regime is the same: one glass 20-30 minutes before a meal and one glass after a meal.
Friday
- Breakfast: oatmeal without butter, 20 g of hard cheese.
- Afternoon snack: 1 green apple.
- Lunch: onion soup, seafood mixture - 200 g.
- Afternoon snack: 1 pear and 1 plum.
- Dinner: 200 g of steamed veal, 150 g of low-fat cottage cheese with herbs, grapefruit.
for 7 days
The diet of this dietary option is based on the consumption of 2-3 liters of water and low-calorie foods. The forbidden list includes cereals, sugar, coffee and salt. The last meal should be taken no later than 3 hours before going to bed.
The daily meal should be structured according to the following principle:
- Eat protein foods in the morning: low-calorie hard cheese, quail and chicken eggs, low-fat cottage cheese;
- afternoon: a cup of vegetable soup, a piece of chicken fillet, raw, steamed or boiled vegetables;
- evening: meat, fish and vegetables cooked in a double boiler;
- Two snacks of dried fruit or unsweetened fruit are allowed.
In a week, weight loss reaches 10 kg, depending on the initial parameters.
Monday
- Breakfast: soft-boiled egg, a piece of black bread, 70 g of hard cheese.
- Lunch: pear and 3 plums.
- Lunch: 150 g of boiled chicken fillet, 250 g of vegetable salad, flavored with lemon juice, a piece of gray bread.
- Afternoon snack: 1 peach.
- Dinner: a piece of boiled veal, 250 g of vegetable stew, a glass of natural yogurt.
Tuesday
- Breakfast: a glass of organic kefir, a piece of gray bread.
- Lunch: 2 nectarines.
- Lunch: 150 g of fried sea fish, 260 g of green salad with lemon juice, a piece of gray bread.
- Afternoon snack: 2 green apples.
- Dinner: 90 g of boiled chicken, 2 raw eggs, 250 g of tomato-cucumber salad, a piece of gray bread, 2 pieces of low-fat hard cheese.
Wednesday
- Breakfast: 100 g of boiled white chicken.
- Lunch: 4 yellow plums.
- Lunch: a plate of mushroom soup with vegetables, a piece of gray bread.
- Afternoon snack: 2 pears.
- Dinner: 130 g of grilled fish, 3 cucumbers, a piece of gray bread, a glass of natural yogurt.
Repeat the menu from Thursday to Sunday.
The second version of the seven-day course
This is the most difficult option for water weight loss. It involves a week-long fast during which you cannot eat anything but quench your thirst. Every day you will lose 1. 5-2. 5 kg.
This diet leads the most effective, but at the same time the hardest and most dangerous diets. If you misjudge your condition, such a fast can lead to indigestion, fainting, and even hormonal disturbances.
It can be used no more than once every six months.
You need to ensure that the water is of the best quality: melt water or Evian.
for 10 days
One day
- Breakfast: 2 boiled eggs, 2 slices of gray bread.
- Day: 200 g of tuna, 2 slices of gray bread.
- Snack: low-fat cottage cheese with dill.
- Evening: vegetable and seafood salad (seaweed, mussels and carrots).
2 days
- Breakfast: scrambled eggs with broccoli.
- Day: porcini and cauliflower soup, fried eggplant.
- Snack: dried fruits.
- Evening: zucchini stuffed with minced meat and cottage cheese.
3 days
- Breakfast: oatmeal, 2 tomatoes.
- Afternoon: chicken and asparagus stew.
- Snack: Chinese kale and orange salad.
- Evening: grilled fish, 2 slices of gray bread.
4 days
- Morning: 150 g cottage cheese with minimal fat content.
- Day: 4 quail eggs, chicken soup, dill and basil cocktail.
- Snack: pureed apricots.
- Evening: 200 g roast turkey, 2 slices of black bread.
5 days
- Breakfast: 2 egg omelette.
- Day: chicken soup without potatoes, vegetable salad.
- Snack: peach.
- Evening: oven-baked zucchini in foil with Italian herbs and lemon juice.
6 days
- Breakfast: 2 toasts, 2 sausages.
- Day: a portion of asparagus soup, 100 g of chicken.
- Snack: 1 grapefruit.
- Evening: vegetable stew, 2 slices of gray bread.
7 days
- Morning: 3 tablespoons. spoon rice garnish with broccoli.
- Lunch: soup with biscuits.
- Snack: a cup of yogurt.
- Evening: 150 g stewed beef and kelp salad.
8 days
- Breakfast: omelette with bell peppers.
- Lunch: a portion of lean borscht, 150 g of boiled chicken, tomato and cucumber salad.
- Snack: a cup of berries.
- Evening: vegetable caviar, 2 slices of gray bread.
Day 9
- Morning: 3 tablespoons of buckwheat porridge without oil.
- Lunch: 200 g of roasted turkey in yogurt sauce.
- Snack: 5 pcs. prunes
- Evening: hot sandwich with hard cheese and herbs, vegetable salad.
10 days
- Breakfast: 2 chicken eggs, 2 black bread toast.
- Lunch: a portion of vegetable soup, 150 g of beef.
- Snack: cottage cheese with herbs.
- Evening: fried fish with vegetables, a couple of fresh pineapple rings.
for 14 days
Monday
- Breakfast: 150 g of white cabbage salad with lemon juice.
- Lunch: 4 tbsp. l. boiled unsalted rice, grated carrot salad with apples.
- Afternoon snack: 5 dry biscuits.
- Dinner: 200 g of shrimp and salad mixture, 2 slices of gray bread.
Tuesday
- Breakfast: 2 croutons, 100 g cottage cheese.
- Lunch: a bowl of soup, salad of celery, carrots and herbs.
- Afternoon snack: 2 apples.
- Dinner: 100 g of rice, 150 g of cooked vegetables and ½ grapefruit.
Wednesday
- Breakfast: pear, banana, orange and apple fruit salad.
- Lunch: a cup of quail soup with croutons, 150 g of steamed asparagus.
- Afternoon snack: 4 pcs. dried apricots, not cooked in syrup.
- Dinner: 2 fried potatoes in a jacket, 200 g of fried champignons.
Thursday
- Breakfast: 2 pieces of toast, orange.
- Lunch: rice boiled in water, with green peas, a piece of gray bread, an apple.
- Afternoon snack: vegetable salad.
- Dinner: 2 slices, steamed, kelp salad.
Friday
- Breakfast: 3 tablespoons. l. buckwheat, 2 tomatoes.
- Lunch: a portion of okroshka, 2 slices of black bread.
- Afternoon snack: ½ tablespoon. raspberries, strawberries or currants (can be defrosted).
- Dinner: cabbage and carrot salad with sesame oil, 150 g of chicken, apple.
Saturday
- Breakfast: 3 tablespoons. spoon of rice and 1 pear.
- Lunch: 200 g of boiled beef tongue, fruit salad of kiwi, orange and apple.
- Afternoon snack: 1 mango.
- Dinner: 150 g of steamed pork without fat, vegetable salad.
Sunday
- Breakfast: fruit salad of dried apricots, apples and prunes with cottage cheese.
- Lunch: a bowl of soup, a soft-boiled egg.
- Afternoon snack: 3 walnut kernels.
- Dinner: 250 g of crab meat, vegetable salad, 2 slices of toast.
In the second week, the menu is repeated from Monday to Sunday.
For a month
For such a long time, the diet cannot be significantly reduced. The pounds will not disappear as quickly as with heavier options, but the result will not disappear in the first weeks, and the health benefits will be much greater.
The drinking regimen is still standard for the water diet: drink a glass of warm water immediately after waking up, a glass before each meal (30 minutes before) and after a meal (an hour later). The required amount of water can be calculated using the following formula: weight (in kg) divided by 20.
Approximate daily diet
- Breakfast: porridge or scrambled eggs and some raw vegetables.
- Lunch: 1 fruit.
- Day: a portion of soup, a piece of meat and a vegetable salad.
- Afternoon snack: berries, nuts or dried fruits.
- Evening: steamed or fried vegetables, fish or mushrooms with a slice of unleavened bread.
The list of prohibited foods includes sweets, confectionery, baked goods, fatty foods, canned goods, pickled vegetables, and smoked meats.
To make the taste of the water more varied, you can add a few drops of lemon juice or mint leaves.
How to exit the diet correctly
The transition to a regular diet typically occurs without digestive problems. After losing weight, you should gradually reduce the amount of liquid you consume in the first 4 days. You can gradually replace it with green tea or freshly squeezed fruit and vegetable juices.
At this stage, it is worth eating foods that contain a high percentage of moisture: fermented milk products, various soups, compotes, jellies, fruits and watery vegetables.
Gradually, the amount of liquid should be reduced to 1. 5-2 liters per day, which is recommended by doctors.
After losing weight, it would be an excellent solution to drink a glass of room temperature water half an hour before a meal: so the digestive system can prepare for the upcoming meal and the maximum amount of minerals and vitamins can be absorbed.
Reuse
If the diet menu meant significantly more water consumption compared to usual, then you can return after 3-4 weeks at the earliest. During this period, the body will be able to rest from the increased load on the kidneys, which will prevent problems with the functioning of the urinary system.
Contraindications
This type of weight loss combines balanced food and liquid intake, so the diet has very few contraindications. Patients with pathology in the kidneys or urinary system must first obtain the approval of the attending physician before use.
For those who often experience swelling or who are at risk of high blood pressure, it is also better to choose another type of weight loss.
During the lactation period, drinking large amounts of water can reduce the nutritional value of breast milk.
Diet options
Water-salt
It is actively recommended not only for those who simply want to be slimmer, but also for those who have "gained" excess weight during pregnancy. Drinking a lot of water in the first trimester makes it possible to reduce the manifestations of toxicosis, and in the third trimester it eliminates leg swelling.
The main requirement of the diet is to reduce salt intake to a minimum, along with increasing the amount of fluid consumed. A series of these measures prevents fluid retention in the body's cells and helps reduce volume in problem areas, especially the waist and abdomen.
It is important to note that table salt is not only found in home-cooked meals, but also in many store-bought products.
All pickles and marinated vegetables, sauces, mayonnaise, canned food, fish, cabbage and smoked meats must be excluded from the diet.
This type of weight loss can be used for a maximum of one week, and in case of pregnancy only under the supervision of a local gynecologist. You can lose 2-3 kg in a week.
Repeated use is allowed no earlier than after 1. 5 months.
Water bread-kefir
Even though bread is not a dietary product, it is present in the diet.
Weight loss is achieved by following the basic rules:
- Certain types of bread are permitted, namely: rye made with bran or without yeast;
- baked goods and white bread are strictly prohibited;
- drink 1. 5 cups of low-fat kefir daily;
- The drinking regime is based on drinking 10 glasses of water a day;
- you can moderately consume cottage cheese with a minimum fat content, avocados (up to ½ at a time), lean meats, vegetables and fruits with a low starch and sugar content.
The maximum duration of the course is 14 days. You can burn up to 5 kg of body fat in 2 weeks. If necessary, you can return to the course after 2 months.
Water without milk
The essence of the diet is to eat a variety of low-calorie foods that saturate the body with everything it needs to function. In this case, dairy products are completely excluded, even low-fat ones.
With this diet, you can lose 10 kg in a week. It should not be continued for more than 7 days, as such abuse of nutrition may not have the best effect on your health.
Daily nutrition consists of 5 meals, including snacks in addition to main meals - second breakfast and afternoon snack. In the first half of the day, you can eat salt- and butter-free porridge, in the afternoon vegetable soup or chicken soup, and for dinner boiled chicken or beef. Every meal should be filled with fruits and vegetables, these are especially suitable for snacks, as well as dried fruits.
The principle remains the same: drink 200 ml of water half an hour before and one and a half hours after a meal. The total volume should be close to 2. 5-3 liters.
This diet can be used again after 1. 5 months.
Water-protein
Despite the fact that this type of nutrition significantly limits calorie intake, it is easy to tolerate. With such a diet, increased physical activity can be successfully tolerated, so it can be organically combined with exercise and various sports.
The main principle is to drink 2. 5 liters of water: 1-2 glasses after waking up, half an hour before every meal, 1. 5 hours after a meal and right before going to bed.
Main meals consist mainly of protein foods. These can be: eggs, meat, milk and milk products, cheese, fish, game, wheat, buckwheat, rice, etc. Vegetables should be added in various combinations in the morning and at lunchtime, and fruit should be made into snacks.
The total daily calorie intake should not exceed 1100 kcal. The course lasts 5 days. During this time, weight loss ranges between 4-5 kg. It is not recommended to use it more than once every 1. 5 months.