Popular weight loss diets are short-lived, but difficult to tolerate due to many restrictions or long-term weight loss will not go so fast. The advantage of long-term diets is the ability to lose 20 kg or more without the effect of regaining body weight. In addition, there are diets that help to lose weight locally, for example, to lose weight only on the hips or abdomen.
Why does excess weight appear?
An unhealthy diet with daily fatty and fried foods, mayonnaise and a lot of flour products is the main reason for the appearance of extra pounds. The situation is aggravated by a passive lifestyle, lack of regular exercise.
Malnutrition slows down the metabolism, clogs the blood vessels with cholesterol, stops the body from burning subcutaneous fat cells and causes them to accumulate. Due to dietary errors, the digestive system becomes clogged with toxins, intestinal peristalsis is impaired and edema occurs.
Regular physical activity will help speed up the weight loss process.
Weakening mechanism
The main principle of diets is to reduce the daily calorie intake. When the body is deficient in calories, the natural burning process of fat cells is triggered.
Additional effects:
- removal of toxic substances;
- removal of accumulated fluid, which helps to eliminate edema;
- normalization of intestinal peristalsis;
- acceleration of metabolism;
- clean the blood vessels of cholesterol plaques.
Types of diet
There are many different diets for weight loss.
Thesis
The advantage of fast diets is that you can lose 2-5 kg in a few days. But they have a significant drawback - if you do not follow a proper diet at the end of the diet, the lost weight will return quickly.
Slow down
Slow diets can last 1 to 3 months or more. Diets are very diverse. The basic principle is to eat properly and limit your daily calorie intake.
It allows you to lose 20 kg or more, even if the weight does not go very fast. At the same time, as in fast diets, there is virtually no chance of regaining lost weight.
Rating of the most popular diets
The most popular diets include:
- Protasov's diet;
- for the lazy;
- buckwheat;
- kefir.
Diet Protasov
It not only helps to lose weight, but also normalizes the digestive system, changes the attitude to food, improves the general condition of the body and removes toxins. The duration of the diet is 5 weeks, the result is minus 15 kg. You can repeat the diet more than once every six months.
Principles:
- For the first 14 days, consume 1. 5 kg of raw vegetables, 3 apples, 1 egg, 600 ml of fermented dairy products with a minimum fat content per day.
- 3-5 weeks: the diet remains the same, only fermented dairy products are replaced by the same amount of lean meat and lean fish.
- You should drink at least 2 liters of water a day without additives.
Contraindications: diseases of the digestive system, pregnancy and lactation.
Diet for the lazy
- For 2 glasses of water 30 minutes before meals and in the morning (immediately after sleep).
- Do not drink water or other liquids for 2 hours after eating.
- Avoid harmful foods - greasy, fried, mayonnaise and sauces based on it, sugar. Limit salt. Instead of coffee, use green tea, which is mostly sugar-free and honey-free.
The duration of the diet is 1 month, during which you can lose 10 kg. Contraindications: chronic diseases of the gastrointestinal tract, abnormalities in the kidneys and other organs of the urinary system.
Buckwheat diet
Buckwheat diet gives good results in weight loss. But this is a strict diet with a small menu, so it is difficult to follow. The principle is to use only one buckwheat boiled in salt and fat-free water. You can eat an unlimited amount of buckwheat.
Fruits and fermented dairy products (minimum fat content) are allowed as a snack, but not more than ½ cups at a time.
Term options:
- 3 days (only buckwheat in the diet),
- 7 days (with snacks allowed)
- 2 weeks (fermented dairy products, slightly lean meat).
The result depends on the time - between 3 and 10 kg.
Contraindications: vitamin deficiency, diseases of the digestive system, pregnancy and lactation.
The buckwheat diet provides several compatibility options: in the classic version - you can eat only buckwheat, in the economical version - lean meat and dairy products are allowed.
Kefir diet
In a kefir diet, weight will disappear quickly, the intestines are well cleansed.
Nutrition principles:
- Eat only one kefir with a minimum fat ratio. 1-2 liters. per day.
- Fractional intake of kefir - drink more than 1 glass every 2, 5 hours.
- Drink enough water - at least 2 liters a day.
The duration of the diet is between 2 and 4 days. The result is minus 5 kg or more of initial weight. Contraindications: high stomach acid, gout, pregnancy and lactation, rheumatism, acute and chronic diseases of the gastrointestinal tract.
Which diet is better
Choosing the type of diet for weight loss depends on what result you want to achieve. The most important thing to remember is that the stricter the diet, the shorter the duration so as not to damage the digestive organs and cause side effects and a number of complications.
To lose weight fast
If the goal is to lose 2 to 5 kg in a few days, a kefir diet would be the best choice.
The principle is almost the same - there are other strict diets to minimize the number of calories per day. Fast diets are based on eating 1-2 foods with a minimum of calories and helping to cleanse the intestines.
The disadvantage of such diets is that they are difficult to tolerate, they have many contraindications, they are harmful to the body when adhered to for a long time. Fast diets are an option for those who urgently need to lose weight on vacation.
To lose weight gradually
Long-term diets for 1 month or more are a diet that has a minimum calorie content and many permissible foods with the right proportions of fats, proteins and carbohydrates. The result is up to minus 20 kg. For those who are overweight at the beginning, it is recommended to lose weight gradually.
Examples of long-term diets: eggs, low-calorie per month, etc.
The advantage of gradual weight loss is the lack of the effect of restoring body weight, the risk of regaining the lost kilograms.
The disadvantage of a slow diet is that the weight goes slowly.
Diets for the abdomen and sides
Special diets help to lose weight locally by eliminating the fat layer in the most problematic areas. A diet that helps to get rid of the stomach is based on the following principles:
- Avoid fast carbs, slow ones are consumed only in the morning (up to 12 hours).
- Pineapple and grapefruit, which have a fat-burning effect, should be included in the menu.
- Avoid salt and fat - only lemon juice is used to wrap salads.
- The use of broths based on parsley and rose hips, which remove excess fluid and toxins from the body.
- Daily availability of low-fat fermented dairy products on the menu.
- Avoid cabbage, which causes gas accumulation.
- Regular use of fresh cucumber salad.
Combine proper nutrition and regular exercise. Only an integrated approach will help to achieve a positive result. If you need to lose weight on the stomach, it is recommended to perform additional cosmetic procedures, such as body dressings that help burn fat.