How to lose 3 kg in a week?

When measuring clothes, do you say that you are missing a perfect figure for a perfect figure? You do not have to give up wearing your favorite outfits. All you have to do is apply our weekly diet and combine it with several exercises for a flat stomach. Thanks to these simple activities you will lose up to 3 kg during the week, reduce waist circumference and firm your figure. Do not hesitate to do it! And if you like it, this spread can serve as a signpost, how to lose 10 kg in a month! 


Here you can find supplements supporting your diet – CLICK 


How to quickly lose weight in a week? Here are the rules of the diet! 

The rules are very simple, thanks to them you can easily arrange a menu. Choose the least processed products – chicken breast, skinny white cheese, eggs, natural yogurt, skim milk, vegetables – you can eat them at will. 

1. Use the minimum fat – grease the pan with a brush instead of pouring oil on it, add a tablespoon of salads to the salads. 

2. Eat bran – add a spoonful of yogurt, soups, salads. 

3. Limit carbohydrates – bread, pasta, rice; a day you can eat up to 2 slices of wholemeal bread or 2 tablespoons of buckwheat. 

4. Forget about the existence of sugar and sweets. These products are \ empty calories, they do not bring anything valuable to the diet. 

5. Give up coffee (you can drink a cup a day) and alcohol. Drink plenty of water and green tea (2 liters of calorie-free liquids per day). 

6. Try to salt as little as possible, use herbs for seasoning dishes. 

A menu that will allow you to lose 3 kg in a week 


Day 1 

Oatmeal breakfast with 3 spoons of bran and a glass of skim milk; cup of coffee without sugar 

II breakfast 2 hard-boiled eggs and a small kefir 

Lunch a large roasted chicken breast with your favorite herbs; small natural yogurt sauce with chopped clove of garlic and pepper; green tea 

Snack of cottage cheese; green tea 

Dinner 2 slices of turkey ham and 2 slices of smoked salmon or half a small smoked mackerel 


Day 2 

Breakfast of scrambled eggs with two eggs with onions, fried on a teaspoon of butter; coffee without sugar 

2nd breakfast – a large natural yoghurt with half of the pickled cucumber and chopped dill; green tea 

Lunch of cream soup with broccoli on a broth cube with reduced amount of sodium, with a spoon of yogurt; Veal schnitzel fried on a teaspoon of oil; green tea 

A snack of muesli from a spoonful of oatmeal, two tablespoons of wheat bran, a handful of raspberries or strawberries and a small natural yoghurt; green tea 

Skinny white cheese dinner cut into slices, layered with slices of tomato, sprinkled with chopped basil; green tea 


Day 3 

Breakfast porridge with bran (see day 1); coffee without sugar 

2nd breakfast salad with 2 handfuls of rocket, boiled beetroot, half of yellow peppers, crumbled slices of feta cheese and a handful of chopped walnuts; a teaspoon of olive oil, a few drops of balsamic vinegar, dried rosemary; green tea 

Frozen lunch mix of vegetables (eg carrots, cauliflower, broccoli) cooked al dente; small natural yoghurt sauce, chopped clove of garlic, half a teaspoon of Provencal herbs; green tea 

Cucumber snack and a bunch of radishes; green tea 

Dinner of two handfuls of cooked string bean with fried onions; green tea 


Day 4 

Breakfast banana smoothie blend half a liter of buttermilk, a large banana and a spoon of linseed with a teaspoon of natki, add sweetener to taste 

II breakfast of iced coffee, dissolve a teaspoon of instant coffee in a little water, blend with 300 ml of drinking yogurt, a drop of vanilla flavor and sweetener 

Lunch fruit smoothie 2 tablespoons bran pour boiling water and leave for 5 minutes, add a handful of strawberries and raspberries, a large natural yogurt, half a glass of milk and sweetener to taste, blend 

Kefir snack 

Supper half a banana cocktail without linseed 


Day 5 

Breakfast fried in butter omelette with 2 eggs, mixed with 2 tablespoons of milk, red pepper; coffee without sugar 

2nd breakfast of cottage cheese with cucumber and herbs; green tea 

Baked or grilled salmon dinner (30 dag) with boiled green beans; green tea 

Baked apple snack with a spoon of honey and cinnamon; green tea 

Dinner tomato cream soup 2 large tomatoes sparz, peel and cut into cubes. Fry on a teaspoon of butter, pour a glass of broth (from cubes), add a spoonful of bran and cook for 5 minutes. Mix and sprinkle with chopped parsley; green tea 


Day 6 

Breakfast two sandwiches with wholemeal bread with half a teaspoon of butter, thin ham and tomato; coffee without sugar 

2nd breakfast of cottage cheese with chives; green tea 

Lunch of vegetable soup on chicken wings, half a fried chicken (eat one portion, eg leg, leave the rest for the next day), boiled broccoli; green tea 

A fruit salad snack after a handful of strawberries and raspberries, diced kiwi, half a cup of natural yoghurt with sweetener; green tea 

Dinner of veal sausage with reduced fat content, tomato salad, pickled cucumber, yellow pepper with a teaspoon of oil; green tea 


Day 7 

Breakfast 2 soft-boiled eggs, a slice of wholemeal bread; coffee without sugar 

2nd breakfast salad with tomatoes and mozzarella cheese with fresh herbs, e.g. oregano or basil; green tea 

A chicken salad with two handfuls of rocket salad, a handful of leafy lettuce leaves, cucumber, red bell pepper, half avocado, diced chicken, a teaspoon of oil, mustard and lemon juice; green tea 

A snack of a thick slice of watermelon; green tea 

Dinner of a slice of wholemeal bread (thinly spread with butter) with a thick slice of lean curd, a glass of buttermilk; green tea (before going to bed) 


You can read also: How to measure body fat levels?

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