Effective diet for weight loss. The 5 best diets

There are many diets these days. Low-calorie, low-fat, low-protein, mono-diets and more - there's plenty to choose from. But not all of them are effective in the weight loss process, and some can even harm the body. It is also very important to combine dietary changes and exercise to achieve effective results. And most importantly, before using an effective diet for weight loss, you need to consult a specialist and undergo a medical examination. This is the only way to be sure that you will not harm the body.

It is not recommended to choose very strict diets. Yes, they can give a short-term result in the form of a few pounds lost, but it will affect your well-being and mood and then the extra pounds will quickly return. It is much more effective to gradually switch to proper nutrition, change your diet, and supplement all of this with physical activity. In this case, it will turn out not only to get rid of extra pounds, but also to improve health.

Kefir Diet

For all its severity, this mono-diet is very popular. It is not recommended to use it frequently and for a long time. But if you do everything right, you can improve the functioning of the gastrointestinal tract, balance the microflora in the stomach, cleanse the body of toxins. On its own, kefir is a very useful product that provides a sustainable weight loss result and benefits the entire body.

There are several options for a kefir diet:

1. Within 3 days, you need to drink 1. 5 liters of kefir daily. This portion is divided into 5-6 meals. Sugar cannot be added to kefir, and the use of additional products is also prohibited. This mono-diet should not be used for more than three days.
2. The same volume of kefir (1. 5 liters) can be diversified with a kilo of vegetables or fruits per day. The duration of such a diet should not exceed 5-6 days.
3. This type of kefir diet is called "striped" because kefir days alternate with regular days when you can eat any food.
4. Every day you need to drink 1. 5 liters of kefir, in addition to eating the proposed products (list below).

This is what an approximate diet for a diet approach might look like:

• day 1 - boiled potatoes 5 pcs. ;
• day 2 - boiled chicken (100 g);
• day 3 - another portion of cooked meat (100 g);
• day 4 - boiled fish (100 g);
• day 5 - you can eat fruits or vegetables (with the exception of high-calorie bananas and grapes);
• day 6 - kefir only;
• day 7 - fasting day, it is allowed to drink only mineral water.

The kefir diet causes stress to the body, so it is not recommended to repeat it before a month. And if the dieting process itself causes you a lot of inconvenience and is difficult, the breaks should be at least two months.

Kremlin Diet

This diet has proven its effectiveness time and time again. By following it, you can lose up to 6 kg in 8 days. And if you persist longer, it is quite possible to lose up to 15 kg in a month and a half. Also, weight disappears in a certain pattern: the more extra pounds, the easier and faster they go. The essence of the Kremlin diet is to reduce the amount of carbohydrates consumed. During weight loss, the body consumes energy reserves from body fat, and even the use of a large amount of protein does not interfere with a positive result.

The main rule of this diet, which must be strictly observed, is to avoid any form of sugar. Even a piece of sugar will equal the daily norm. You can eat fish, meat, eggs, cheese, low-carb vegetables without restrictions.

The caloric content of the products is measured in points, where 1 point is equivalent to 1 gram of carbohydrates contained in 100 g of the product. The diet will be even more effective if you not only count points but also count calories and also do not eat more than 4 hours before bed. When you lose weight, the diet should be 40 points, and when you maintain the weight - 60 points.

An approximate menu for the Kremlin diet can be written as follows:

• Breakfast: You can cook 3 sausages (0 points), eat 100 g of fried eggplant (5 points), and drink unsweetened tea (0 points).
• Lunch: chop the coleslaw and season with vegetable oil (100 g - 5 points), cook curd soup (250 g - 6 points), pork chop is suitable as a second course (100 g - 0 points), drink - coffee without Sahara.
• Afternoon Snack: Low-calorie black olives (10 pieces - 2 points).
• Dinner: fresh ripe tomatoes (100 g - 6 points), boiled fish (200 g - 0 points), a glass of kefir (6 points).

Total: 36 points.

buckwheat diet

This diet is quite difficult but very effective. With it, you can lose up to 10 kg. Duration - one week. Buckwheat provides the body with a lasting feeling of satiety, cleanses the body and has a beneficial effect on the condition of the skin. After this diet, you need to take a break for at least a month, maybe more.

For this diet, you need to cook buckwheat in a special way: pour a glass of cereal with 2 cups of boiling water and leave it overnight. In the morning, you need to drain the excess fluid and you can eat, you don't have to do anything else with the cereal. You cannot add salt and sugar to the porridge. During the day, buckwheat can be consumed in any amount, you can also drink water in unlimited amounts. It is allowed to drink kefir, no more than 1 liter a day. The last meal should be no later than 4 hours before bedtime. If the feeling of hunger torments you too much, you can dilute kefir with water (1: 1) and drink it.

There is a less strict version of this diet where you can drink low-fat yogurt, eat some fruits or vegetables. But the results of this approach will be less impressive. Be sure to drink multivitamins during the buckwheat diet and afterward - continue to eat in moderation so the extra pounds don't return. Try not to pass, don't eat more than 4 hours before bed and don't go hungry for days.

no carb diet

A no-carb diet is an effective weight loss diet that allows you to shed extra pounds quickly and effectively. Its essence is to reduce the amount of carbohydrates (sugar and starch) consumed. Per day, you can consume 250 allowed calories, which come in the form of carbohydrates. At the same time, you can consume meat, fish, citrus fruits, fruits, vegetables, tubers in unlimited quantities.

At the same time, consumption of sugar, fruits (with the exception of citrus fruits), potatoes, carrots, flour, bread, dairy products, corn, cereals, fats, sugary and alcoholic beverages is severely limited. The basic rules of a no-carb diet:

• after eating, it is forbidden to drink for 30 minutes;
• you can fry food only in olive oil;
• after 20 hours do not eat anything;
• adopt the principle of fractional nutrition (eat in small portions at least 5 times a day).

Menu example to choose from:

• cooked lean meat, cooked without salt and spices, divided into 4 parts (about 100 g each piece) and add an accompaniment of vegetables to the daily portion (200-300 g are consumed throughout the day). As a drink, rosehip broth is suitable, which you need to drink in the morning and in the evening.
• 250 g of cooked lean meat, 2 cups of tea and 2 glasses of juice divided into 5 meals.

apple diet

The apple diet is great for weight loss. This fruit is extremely beneficial for the body, it helps to lose weight quickly, normalize metabolism, and apples also have a positive effect on the body of people suffering from hypertension, and are also suitable as a preventive measure for atherosclerosis.

There are several options for the apple diet:

1. During the day, you can eat an unlimited number of apples and drink plenty of water.
2. During the day, it is allowed to eat 1. 5 kg of apples, you cannot drink liquid (the moisture contained in the apples will be enough)
3. Kefir is added to apples: for one fruit - half a glass of kefir. There should be 5-6 meals a day.
4. This version of the apple diet is the hardest. The number of fruits consumed varies daily, depending on the day: 1st day - 1 kg of apples, 2nd - 1. 5 kg, 3rd - 2 kg, 4th - 2 kg, 5th - 1. 5 kg, 6th - 1 kg. It is also allowed to eat black bread cookies and drink green tea.

It is helpful to go on an apple diet for three days for people who stop smoking. Along with apples, it is also allowed to drink green tea.

Helpful tips for dieters

In most cases, the basis of malnutrition is a premature meal. Nutritionists recommend eating at least 4 times a day and taking 3-4 hour breaks between meals. This time will be enough for the body to fully digest the food. If you reduce the number of meals but increase the portions, the food will not be fully absorbed and some of the nutrients will turn into fat. Proper nutrition is the key to a normal weight and good health.

If you get used to the regimen, the stomach will prepare itself for the next meal, highlighting the necessary amount of gastric juice. This will improve the digestion process, the products will be completely absorbed and the fat will no longer be deposited. At the same time, if you skip a meal, it can harm your stomach as gastric juices will start to eat away at the intestinal walls.

According to doctors, harmless diets simply don't exist. The most unpleasant consequences of any diet can be: an insufficient amount of nutrients needed by the body, gradual dependence (over time, the diet simply ceases to work), the return of lost pounds after completion of the diet. To avoid these consequences, it is necessary to take vitamins with any diet, and also to leave it gradually. That is, limit yourself on nutrition, but not so strictly. And to increase the effectiveness of the diet and prevent weight gain, you need to add physical activity here. By following these simple tips, any diet will increase its effectiveness.

How to deal with hunger

Drinking warm water lessens the feeling of hunger. If water seems too boring for you, you can replace it with herbal tea or regular, unsweetened fruit broth or compote. 1-2 cups of hot liquid will help lessen the feeling of hunger.

Eat slowly and chew your food well. So, not only will you be able to absorb more nutrients, but you will also be able to enjoy your meal. Try not to snack on the run, find at least 10-15 minutes to devote to food, your body will be grateful for it.

Avoid stress. Many people are used to "grabbing" problems with a piece of cake. If you can't avoid stress, find another way to deal with it. Physical activity not only helps to calm and restore vigor, but is also very helpful in losing weight.

Now you know the recipes of the most popular and effective diets. It remains only to choose the option that you like, strict or not, and follow the recommendations. And remember that you should not violate the recommendations, go on a diet longer than the prescribed period, and make dietary changes. Before dieting, consult your doctor.