How to quickly lose 10 kg without harm to your health?

What good motivation! A current topic that worries many, especially urban residents, around which there are many jokes. Fitness clubs are creating advertising campaigns on this topic, and queries in search engines are once again taking first place. The fact is that the whole world seemed to freeze during self-isolation and slowed down the pace of activity, including physical activity. As a result, more and more people, concerned about their figure, want to urgently lose the extra pounds they gained that came with quarantine. In addition to decreased activity, our body played a cruel joke on us - it increased the desire to consume simple carbohydrates and glucose, which turn into fat, so that we could “eat up” stress. It's easier to gain extra pounds than to lose them, so we decided to help you do it right. It is recommended to lose no more than 1-1.5 kg per week and 4-5 kg per month, but there are times when you need to lose 10 kg in a week. For example, a wedding, vacation, sudden summer. First of all, you need to understand that the faster you lose excess weight, the more it:

can come back faster
pain

It further exposes the body to danger, which is fraught with tangible consequences. At the same time, extra pounds definitely have a negative effect on the body, so you should definitely get rid of them. To know how to avoid the above and lose 10 kilograms as quickly as possible without harm to the body, study our article.

Body mass index and what you eat it with

Why is the article called “how to quickly lose 10 kg”? Why not 5, 15 or, for example, 7 kilograms? The fact is that this is the most common figure that people finally notice and urgently sound the alarm. Let’s say 3 kilograms may not be noticed at all, since a person’s weight changes by about 2 kg in both directions during the day, depending on meals and the amount of water drunk. But the tangible weight that influences the volume and size of clothing is considered to be the same 10 kg. In order to correctly determine how many kilograms you still need to lose, calculate your BMI - body mass index. BMI gives the weight range you are recommended to be in, based on an assessment of how well a person's weight matches their height.

If you don’t want to count on your own, you can use calculators on the Internet, it’s accessible and takes less than a minute. Do not forget that this formula gives only an approximate estimate: for men and women, the estimate differs due to a number of physique and structure features; BMI and its norms will also be different for a child and an adult. Moreover, a person can be overweight, but not actually suffer from obesity, since the quality of his weight is entirely muscle, with a minimal amount of fat. This is because the BMI formula does not differentiate between muscle and fat mass. We will assume that we have decided on the body mass index. It's time to take action! We will give an example of recommendations, taking into account which you will certainly lose 10 kilograms quickly enough, but remember: the more responsible and professional you approach this issue, the better the result will be. Yes, it’s more professional, because the main recommendation for any person who wants to lose weight is to turn to specialists - trainers and nutritionists. During the process of losing weight, monitor your well-being; if you feel unwell, you should change the program or stop it altogether. Any drastic actions have their limitations.

Basic rules of a weekly diet

To lose 10 kg in a week, you need to change your usual diet. Reducing portions, eliminating fatty and salty foods, giving up sweets, of course, will help you get rid of excess weight, but not by 10 kg. To lose exactly 10 kg, you need to go on diets that significantly limit your food intake.

In addition to the prescribed diet of the chosen diet, several rules must be followed, namely:

As soon as you feel unwell, dizzy or nauseous, you need to stop losing weight. Your body must remain, above all, healthy. A beautiful appearance should not cost you such harsh measures. It is best to lose weight gradually, following proper and healthy eating habits.
If you are determined and your body is awake during the diet, then do not forget about the required amount of water. In addition to the meals you eat and the juices you drink, you need to drink up to 2 liters of clean, still water throughout the day. A sufficient amount of fluid in the body allows you to speed up the metabolic process, and also quickly removes salts, toxins and waste.
When losing 10 kg in a week, don’t forget about vitamins. A meager diet is not able to enrich all the cells of the body with the necessary amount of micro and macroelements, fat-soluble vitamins and minerals. But all these substances are included in fortified complexes, which can be purchased at any pharmacy. Diet is a period when the body is under stress, so high-quality vitamins will help normalize its biorhythms.
Losing 10 kg in a week is an activity for very strong-willed people. A frequent feeling of hunger practically does not leave a person during this period. To get rid of it, at least for a short time, you can drink clean water with lemon juice and ginger root. This tonic drink not only eliminates appetite, but also helps speed up metabolism.
It is necessary to exit any diet gradually. First, it is recommended to eat vegetable soups and boiled meat, and drink fermented milk products in the evening. The diet should be enriched with fresh vegetables and fruits. After sudden weight loss, you should not stop drinking water. The final meal should be no later than 3 hours before bedtime.
Additional procedures to help you lose weight at home in a week can be: visiting a sauna or bathhouse, anti-cellulite massages, contrast showers.
During rapid weight loss, you should not forget about physical activity. Every day you need to exercise. At least 2-3 times a week you need to visit the gym for strength and cardio exercises.

If weight loss has slowed down, then the ideal exercises for burning calories are: running, swimming, active dancing and jumping rope.

To lose 10 kg in a week, you need to give up:

pork and fatty fish,
smoked meats,
sausages,
pickles,
confectionery products,
sparkling water,
bakery products,
bananas and grapes
pasta, pasta
fatty dairy products,
alcoholic drinks,
canned foods,
mayonnaise,
potatoes.

Increased activity

Unfortunately, you can’t do without increasing activity and the number of calories burned. This is the foundation in the process of losing weight. Fat burning is a calorie deficit, that is, it is a negative difference between calories in and calories out during the day, where the number of calories burned is greater than calories in. It is believed that losing weight depends on two main things - nutrition, which makes up about sixty percent of success, and exercise, which makes up the remaining forty percent.
This proportion is very conditional, but, nevertheless, it is an obligatory tool on which the metabolic process and much more rests.

The calorie deficit must have a certain ratio, if you overdo it, you can completely stop losing weight, since the body will enter a state of stress and slow down the metabolism, trying to retain accumulated reserves. An acceptable calorie deficit is considered differently for men and women, amounting to approximately 10-15% of the daily value. Yes, if you are approaching the issue of quickly losing 10 kilograms of weight, you will have to independently count the calories consumed from food and consumed during the day. Don’t worry, it’s a matter of habit, everything is for the sake of results! Athletes don’t walk around cafes and shops with kitchen scales, so you will soon learn to visually assess your norm. Let's get back to activity. Agree, it is different for everyone: one person walks his dog a couple of times a day and walks to work, the second spends the whole day driving, and all his activity comes down to moving around the office and around the house. Statistics say that most people who completed the daily norm of ten thousand steps did not even complete three thousand during the quarantine period. Replace the elevator with stairs, the car with walking, watching TV with a walk before bed and, of course, don’t forget about sports! Sports should be regular.

How to quickly and effectively lose weight without dieting?

Quick and effective weight loss is the dream of every modern woman. People live in such conditions that problems with excess weight are a hot topic for almost everyone. The situation is aggravated by factors such as:

lack of time for sports
poor nutrition
eating unhealthy foods
irregular working hours
stress and anxiety
loss of strength and chronic fatigue
desire to “eat away” one’s problems

Everyone wants to lose weight, but not everyone has the opportunity to go to the gym and plan their diet, filling it with all the healthy foods. How to lose weight quickly and effectively?

How to lose weight quickly?

Of course, the basis of rapid weight loss is establishing nutrition and creating a diet.

No matter how boring it may sound, but first of all you should set food restrictions for yourself. And for this it is not at all necessary to go on one of the famous diets. No diet has given the same excellent results as sticking to a healthy diet.

How to stick to a healthy diet? To do this, you must follow a number of important and not very strict rules:

Avoid sweet pastries. Unfortunately, you will have to forget about buns, cookies and fragrant baguettes. These are completely “empty” calories that end up as fat deposits in your body.

Their daily use inevitably leads to weight gain. If you cannot live without bread, you can eat a couple of pieces a day of bread baked from wholemeal flour, rye bread and bran bread. It is best to eat bread in the first half of the day and not “indulge” in it at night.

You can lose weight quickly by limiting your consumption of baked goods

Avoid fried and fatty foods. This is the easiest way to not only lose weight noticeably, but also improve your health. Boiled porridge without oil in the morning, meat or fish cooked in water or steamed will help you gain harmony.

You should forget about fried potatoes, cutlets and chicken wings. This does not mean at all that you can never avoid using them! Simply, keep their consumption to a minimum and allow yourself occasionally.

Don't indulge in sweets! Sweet candies, chocolate, ice cream, cakes - all this is very tasty, but incredibly harmful. Such food does not have beneficial properties and gives excess weight.

Sweet lovers should look for healthy substitutes: honey, dried fruits, granola, jams, juice jellies, cheesecakes and many other healthy dietary desserts for every day. Sugary drinks are also the worst enemy in the fight for weight loss!

fast weight loss means giving up sweets

Diets and mono-diets

There are a huge number of diets, but believe me, there is no universal diet. Before choosing a particular diet for yourself, it is worth taking into account the main consequences:

The stricter the diet, the greater the chance of relapse
with a sharp change in the food basket and food preferences, corresponding reactions from the gastrointestinal tract may appear (disorders and other inconveniences)
You should switch from your usual diet to a diet gradually, and you should also end the diet gently

Based on the points listed above, our recommendation would be to reconsider your food intake without resorting to diets.

Conclusion

Now you have enough tips to help you lose 10 kilograms. There are all the necessary tools to plan and execute your own unique program to lose 10 kilograms quickly. So how should you go about this?

First, carefully plan the period of time during which you plan to lose weight. You need to make sure that you don't have any big events or special dates during this time. Why? Let's face it: people usually celebrate holidays with food. This can make dieting more difficult. So try to find a few weeks when you can cook all the time yourself.

Then choose what dietary changes you want to make. These could be the simple tips we've discussed, or choosing one preferred dietitian-approved diet. No matter which path you choose, set a start date and stick to it. Most weight loss diets will require you to plan every breakfast, snack, lunch and dinner. You may also have to cook meals (usually on weekends) and go to the grocery store, so be sure to schedule these activities each week. While you're doing these things, make sure you're still watching your caloric intake.

Continue in the same spirit

If you're one of those people who have failed time and time again in their attempts to lose weight, you may be afraid of failing again (or worse, losing the weight and gaining it back). There are a few things you can do to make sure you're on (or back on) the right path:

Expect imperfection. Everyone makes mistakes, but not everyone learns from them. Allow yourself to fail on your weight loss journey, but get back on track as soon as possible.
Weigh yourself regularly. For most people who do not suffer from an eating disorder, it is good to weigh yourself once a week. When weighing yourself, make sure you write down the weight. Also, do it at the same time, in the same conditions and clothing. This will give you the most accurate result.
Be honest with yourself. We usually know when we are or are not meeting our nutrition and exercise goals. Instead of making excuses for why you didn't work this week, change your behavior and do it. It's simple.
Review your exercise and nutrition program. Over time, everything changes. Things that worked at the beginning of your journey may become ineffective over time. Aim to review your diet and exercise program once every 3 months.

Why?

Because such nutrition can later be turned into a good habit, to which your body will respond with gratitude, beauty, good skin condition and good health.

You should definitely eliminate harmful foods from your diet that contribute to obesity and water retention in the body; exclude sugar, sweets, baked goods, flour, fast food, salty, fried, pork, mayonnaise, potatoes, coffee, smoked and sausage products, carbonated drinks and alcohol. This should be replaced with products with a negative calorie content, that is, those for the absorption of which the body spends more calories than it receives from the product itself (celery, cucumbers, grapefruit and others). Add more healthy fats, such as avocados, fish, and review the consumption of proteins, fats and carbohydrates at different times. If we talk about diets, then an interesting direction is the mono-diet, that is, a diet in which your diet consists of only one product. Despite the heated debate surrounding this method of losing weight, it remains very effective and popular.

How to lose weight for a teenager without dieting?

Children under 16 years of age are strictly prohibited from following diets. The following tips will help you lose weight and get slim:

Limit your consumption of sweet and salty foods: candies, chocolates, crackers, chips
Make your child eat five small meals a day
Prepare only healthy food, no processed foods
Give preference to foods prepared without fat and oil
Fill your child's diet with fruits, berries, nuts and vegetables
Do not allow large quantities of baked goods
Limit your consumption of ketchup, mayonnaise and other sauces
Eliminate fast food completely
Enroll your child in a sports section

healthy weight loss for teenagers

White cabbage

You can immediately give cabbage a huge plus when it comes to methods of preparing it. If buckwheat can be either boiled or brewed, then with cabbage there are more options. It can be baked, stewed, made into soup, or eaten fresh in a salad. Cabbage is considered a negative calorie food, so you can eat it in sufficient quantities. But, importantly, cabbage contains most of the vitamins, minerals and fiber we need. You can add greens to any mono-diet. When consumed in moderation, it will further stimulate intestinal activity.

Let's Get Started: 2-Day Nutrition Program

Here's a sample 2-day weight loss meal plan to get you started. As you can see, these eating programs involve consuming plenty of protein, fiber, and healthy fats to keep you full.

1 day

Breakfast: 1 cup 1% milk + 1 banana + 1 slice of bread + 1 teaspoon whipped butter;
Lunch: 3/4 cup cooked quinoa + 3/4 cup spinach + 1/2 cup chickpeas + 90 grams chicken (diced) + fresh herbs and lemon juice to taste;
Dinner: 170 grams salmon fillet + 6 asparagus spears + 1/2 cup fried zucchini + 1 slice of bread;
Snack: 1 hard-boiled egg.

Day 2

Breakfast: 1 cup low-fat Greek yogurt (regular) + 2 tablespoons chia seeds + 1/2 cup fruit (berries, citrus) + 1/4 cup nuts (pistachios);
Lunch: 2 low-fat string cheeses + 1 serving of multigrain crackers + 2/3 cup dark berries + 2 tablespoons hummus;
Dinner: 110 grams chicken + 3/4 cup cooked quinoa + 1 cup Brussels sprouts;
Snack: ½ cup ice cream + ¼ cup fresh blueberries (or other dark berries).

Meal Plan Notes: Remember to drink plenty of water throughout the day, as well as tea and coffee in moderation. If you can plan your meals every day, you will thank yourself in the long run. When you have a plan, you are less likely to give in to your appetite or go out and eat something that may hinder your weight loss.

Water

Water is actively involved in the fight against excess weight. By the way, the more you drink water, the less liquid is retained in the body and, as a result, the less it causes swelling.

An important factor in losing weight is increasing the amount of water you drink. Experts explain that it affects the level of enzymatic activity, and with it, well-being and performance. Water ensures the removal of toxins and saturation with essential substances and minerals. With an increase in activity, it is imperative to increase the amount of fluid consumed. Here are a few life hacks that will help you control yourself:

Hang your water tracker in a visible place and record the number of glasses you drink per day
download a mobile application that will captivate you in a game format and remind you to drink plenty of fluids in a timely manner

Water will definitely become your faithful assistant in quickly losing 10 kilograms.

How long does it take to lose 10 kilograms?

It depends! Losing 10 kilograms is a quick job for some and a challenge for others. There are many factors that influence your current weight loss status. Here are a few things to consider to accurately assess where you are now:

What is your diet?

If it's not the best for weight loss, making healthy changes can be a pretty easy way to cut calories. For those who are eating healthy and still need to lose weight, there may be certain obstacles that are holding you back. Consult a qualified nutritionist to create a personalized diet.

How many times a week do you play sports?

If you already exercise regularly, you may be ready to increase your exercise and start losing weight. For those who rarely exercise, you need to create a workout program to start losing fat in the future.

Now that you know what you need, with the above in mind, let's dive into learning how to properly take care of yourself in these areas so you can start burning fat immediately!

Dream

Oddly enough, sleep should also be highlighted as one of the elements on the path to the cherished goal. Did you know that there is even a technique called “Sleep and Lose Weight”? This is because sleep really promotes weight loss: during sleep, basic mechanisms, hormonal settings and processes are activated, which consume a sufficient level of calories. What follows is that the better the quality of sleep, the more effective all processes are. And for healthy sleep, you need to drink and eat two hours before, ensure a comfortable and correct body position, and fall asleep in the dark.

It's good to get some fresh air before bed, so don't forget to take an evening walk. For night fat burning, you can add a little cinnamon, curry, cumin, turmeric or ginger to your food, and you can also eat one apple at night.

Workouts for weight loss

The more you move, the more calories you burn, so include exercise in your weight loss program! If you decide to significantly restrict yourself in nutrition, do not overdo it with training. Otherwise, you may put your body into starvation and survival mode! In fact, such states of extreme physical and metabolic stress can hinder weight loss.

How to choose the best exercise?

Before starting any exercise, be sure to consult your doctor. You may have certain limitations to exercise based on your current health, previous injuries and conditions. In addition, suddenly starting vigorous exercise can lead to injury, which ultimately delays weight loss results. Who wants this?

How often will you exercise?

Some exercises, such as high-intensity interval training (HIIT) and spinning, are not the best choice for people who want to exercise daily. Pilates and yoga classes can be used as low-intensity but effective exercise on rest days. Moreover, the more actively you exercise, the more calories you burn.

Do you have any training restrictions?

If you have a previous injury or certain health problems, some types of exercise may not be suitable for you. For those with a knee injury, low-intensity cardio equipment is best.

Cardio, strength training, or a combination of both?

While a combination of cardio and strength exercises is preferable for a well-rounded workout, you may need to prioritize one over the other based on time, limitations, and fitness needs. Overall, if you want to lose weight, choose cardio. If you want to stay toned, do strength training.

Where will you exercise?

Some people prefer the gym, others prefer to train outside or at home. The choice is yours, ultimately you have one goal - to lose weight.

What motivates you to play sports?

Work on your motivation to exercise, perhaps by working out with a friend or promising to reward yourself with a hot bubble bath after your workout. Always reward yourself with a non-food reward.

When developing an exercise program for weight loss, choose an activity that suits your current fitness level, lifestyle and is safe.

Burning calories during exercise

The goal of a weight loss plan is to burn calories. According to the American Heart Association, those trying to lose weight should aim to get at least 300 minutes of moderate-intensity exercise per week. So, if you exercise for 60 minutes 5 times a week, you will reach this mark.

Here's some data on how many calories you can burn in one hour of exercise. These numbers will vary depending on several factors.

Riding an exercise bike at a moderate pace: 520 kcal;
Walking at a speed of about 6.5 km/h: 335 kcal;
Swimming: 445 kcal;
Cycling: 595 kcal;
Jogging / jogging in place at a speed of about 11 km/h: 820 kcal;
Gardening: 335 kcal.

As you can see, you can make a lot of progress in one hour of training! If you're watching your calorie intake, aim to burn 500 calories per workout to lose weight. Remember to always stop if you feel dizzy or weak during exercise. By listening to your body, you can realize your full potential without causing injury or harm to yourself.

Hardware weight loss

This method is more of an assistant than an independent unit, but the world is moving forward, and who knows what awaits us in the future... The method of such weight loss is to influence the body through various devices.
But even in this case, to achieve a visible result, experts ask you to take into account proper nutrition and increased activity. Hardware weight loss methods have their own contraindications, features and disadvantages. Whether it is vacuum massage, ultrasonic cavitation liposuction, laser liposuction, mesotherapy, pressotherapy, cryolipolysis, endermological LPG massage or home procedures - they will not bring you any benefit if you do not take the above methods of natural weight loss as a rule. To summarize, we can say one thing: you can lose 10 kg very quickly in a week or a month, without using definitely harmful pills and other radical methods. The more points you take into account, the more strictly you observe them, the faster and more effective the process will be. The next step that you need to think about at the beginning of your journey is consolidating and maintaining the result. Accept yourself, love yourself under any circumstances and remember that the main thing is health!

How to quickly lose 10 kg in a week - the best diets

Women have moments when they urgently need to lose 10 kg in a week, for example, when there is a celebration ahead, a photo shoot, or a vacation on the sea coast. In this case, simple and effective diets are effective: kefir, buckwheat, apples. They help you lose weight in a week, but their results are short-lived. You should gradually return to your previous diet after fast diets for losing 10 kg in a week.

Protein diet

A protein diet helps you lose 10 kg in a week at home. It is based on increasing the consumption of meat and fish, while fats and carbohydrates are limited. As a result of this feature, the body begins to use up its own fat reserves. Excess water quickly disappears, and the contours of the figure become slender. The weekly menu must include the following products:

300 g seafood;
200 g of low-fat cottage cheese;
200 g chicken fillet without skin;
100 g veal or beef;
5 proteins.

Dishes should be baked or boiled. Convenience foods, canned food, sweets, baked goods, fatty dairy products, milk, carbonated drinks, starchy vegetables, such as carrots, beets, potatoes, and sweet fruits are prohibited. The diet for losing weight by 10 kg in a week is as follows:

The entire volume of food is eaten in 4-6 times.
Until 2 o'clock in the afternoon, a small portion of complex carbohydrates, 1 citrus fruit and 2 unsweetened apples are allowed.
After lunch, protein is combined with non-starchy vegetables, such as onions and cabbage.
30 g of fat per day in the form of 2 tbsp. vegetable oil for vegetables.

Buckwheat

Buckwheat diet options help you lose 10 kg in a week. Buckwheat becomes the main food. It is allowed to add some other products in small quantities. The porridge must be prepared in the evening: pour boiling water over a glass of buckwheat so that it covers the cereal, leave overnight. It is allowed to replace the water for soaking buckwheat with kefir. You cannot add butter, salt, sugar, or spices. You are allowed to drink non-carbonated mineral water and unsweetened herbal tea per day.

We eat the entire amount of buckwheat during the day. The last meal is 3 hours before going to bed. If after this you are still hungry, you are allowed 2 green apples and a glass of low-fat kefir an hour before going to bed. Before following the buckwheat diet to lose 10 kg in a week, it is strongly recommended to consult a doctor.

Kefir

The kefir diet helps you lose weight up to 10 kg in a week. The main food product is low-fat kefir. Salt, sugar, flour products, sweets, alcoholic beverages, fatty and fried foods are prohibited. As a result of such weight loss, the functioning of the digestive tract improves, immunity increases, the reactions of the nervous system become stable, the blood is cleansed of toxins, and cholesterol levels decrease.

You are allowed to drink 1.5 liters of kefir per day, divided into 4-5 servings. On the first day, add five jacket potatoes to the diet, on the second - 100 g of boiled chicken fillet, on the third - 100 g of boiled beef, on the fourth - 100 g of boiled fish, on the fifth - fresh fruits or vegetables. In the last 2 days of the diet, nothing is allowed except kefir and drinking water.

Diet on water and apples

The following dietary option helps you lose weight by 10 kg in a week with water. Apples not only restore a slim figure, but also enrich the body with vitamins and minerals. The diet plan is as follows:

first and sixth days – 1 kg of apples, drinking water, herbal tea without sugar;
second and fifth days – 1.5 kg of apples, water, herbal tea without sugar;
third and fourth days – 2 kg of apples, can be baked without sugar;
It is allowed to add a little rye bread to the diet.

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Which tactic should you choose?

How to lose weight in 5 weeks? Surely you have felt the rapid return of the kilograms you lost in a short time, and they also came back in abundance! Let's remember, because you probably didn't gain weight in one month or even two. You must clearly understand that the body cannot get rid of excess fat in a few days. Although, it depends on how much surplus you have.

Our tactics for 5 weeks, of course, will not help you get rid of 10 kg, since this, in principle, is not possible (we are talking specifically about fat). But you can fully count on results that are half this, and without harm to your health.

So what tactics do we choose? We leave aside any quick diets, choose patience and gradual, slow getting rid of extra pounds.

How to lose weight quickly? Go to the other end of town and wash something by hand

This advice in a selection of recommendations for those who want to quickly lose weight would look comical if not for the harsh truth of life - a modern person, who relies on the help of modern machines not only in work but also in household chores, lacks the muscle effort and movement necessary to burn calories. Do you feel sorry for time to train or money for a subscription? Persistent hand washing, washing a window, or sprucing up a neglected shower stall will—surprise—help you burn about 150 kcal!

Even in the most well-kept home there are always “weak spots” that the human hand cannot reach, so there will always be space for “therapy”. And the feeling of satisfaction that comes after you have not only given your body work, but also made the space around you a little better is truly priceless.

By the way, simple walking is a decent aerobic exercise for those who want to quickly lose weight, but who are not inspired by the gym. But be careful - Duke University (USA) found that increasing the duration of a walk from the standard recommended thirty to forty-five minutes a day allows you to quickly lose weight even without significant changes in the menu.

According to the wishes of American experts, walking should be done at a variable rhythm, alternating an energetic step with a slower one. Walking before eating will cut calories twice: by helping to use up your body's energy reserves and by reducing your appetite. The latter is not a mistake: the University of Glasgow partially refuted the stereotype of “working up an appetite” by studying the behavior and feelings of a group of women undergoing treatment for obesity. The subjects unanimously reported that walking 20 minutes before eating made them feel full faster, and medical tests showed that the food they took was better absorbed.

Kefir and apples

One of the main advantages of this nutrition system is the ability to get rid of the maximum number of kilograms in just 7-9 days. But the diet is extremely limited, so it is better to consult with a specialist whether it is possible to use the kefir-apple diet in your particular case.

A strict diet includes the use of:

In the first 3 days - only kefir (low-fat). Daily portion – 1.5 liters.
In the second 3 days - apples. You need to consume 1.5 kg every day.
On the third 3 days - kefir again. Also 1.5 liters every day.

To avoid severe weakness, you can diversify your diet with a small amount of protein (for example, chicken fillet) and carbohydrates.