Popular weight loss diets are short-term, but difficult to tolerate due to many restrictions, or long-term, where weight doesn't go away as quickly. The advantage of long-term diets is the ability to lose 20 kg or more without the effect of body weight returning. There are also diets that help to lose weight locally, for example to lose weight only on the hips or abdomen.
Why does excess weight appear?
An improper diet with daily consumption of fatty and fried foods, mayonnaise and a large number of flour products is the main reason for the appearance of extra pounds. The situation is aggravated by a passive lifestyle, a lack of regular exercise.
Due to improper nutrition, metabolism slows down, blood vessels become clogged with cholesterol, the body stops burning subcutaneous fat cells, causing their accumulation. Due to errors in the diet, the digestive system becomes clogged with toxins, intestinal peristalsis is disturbed and edema appears.
Regular physical activity will help speed up the weight loss process.
Slimming mechanism
The basic principle of dietary diets is to reduce the daily amount of calories. When the body has a calorie deficit, the natural process of burning fat cells is activated.
Additional Effects:
- elimination from 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 diets
There are many different diets for weight loss.
Rapid
The advantage of fast diets is that they allow you to get rid of 2-5 kg in a few days. But they have a significant drawback - the lost weight will quickly return if, at the end of the diet, you do not adhere to proper nutrition.
Slow
Slow diets can last from 1 to 3 months or more. Their diet is very varied. The main principle is to eat right, to limit the daily amount of calories.
Despite the fact that the weight does not go away too quickly, they allow you to get rid of 20 kg or more. At the same time, the likelihood of the lost weight returning again, as with fast diets, is practically absent.
Rating of the most popular diets
The most popular diets include:
- Protasov's diet;
- for the lazy;
- buckwheat;
- kefir.
Diet Protasov
It allows you not only to get rid of excess weight, but also to normalize the digestive system, change the attitude to food, improve the general condition of the body and remove toxins. The duration of the diet is 5 weeks, the result is minus 15 kg. You can repeat the diet no 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 milk products with a minimum fat content per day.
- 3-5 weeks - the diet remains the same, only fermented milk products are replaced by the same amount of lean meat and lean fish.
- You must drink at least 2 liters of water a day without additives.
Contraindications: diseases of the digestive system, pregnancy and lactation.
Diet for the lazy
- Drink 2 glasses of water 30 minutes before meals and in the morning (immediately after sleep).
- Do not drink water or other liquids within 2 hours after eating.
- Refuse junk food: fatty, fried, mayonnaise and sauces based on it, sugar. Limit the salt. Instead of coffee, use tea, mostly green without sugar and honey.
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 work of the kidneys and other organs of the urinary system.
Buckwheat diet
The buckwheat diet diet gives a good result in weight loss. But this is a strict diet with a poor menu, so it's hard to stick to it. The principle is to use only one buckwheat, boiled in water without salt and oil. You can eat buckwheat in unlimited quantities.
Fruit and fermented dairy products (minimum fat content) are allowed as snacks, but no more than ½ glass at a time.
Duration options:
- 3 days (only buckwheat in the diet),
- 7 days (with snacks allowed)
- 2 weeks (fermented milk products, some lean meat).
The result depends on the duration - from 3 to 10 kg.
Contraindications: vitamin deficiency, diseases of the digestive system, pregnancy and lactation.
The buckwheat diet assumes several compliance options: in the classic version - you can eat only buckwheat, in the thrifty version - lean meat and dairy products are allowed
Kefir diet
With a kefir diet, the weight disappears quickly, while the intestines are well cleaned.
Nutritional principles:
- Eat only one kefir with a minimum percentage of fat. 1-2 liters. per day.
- Acceptance of fractional kefir: every 2, 5 hours it is necessary to drink no more than 1 glass.
- Drink enough water - at least 2 liters per day.
The duration of the diet is from 2 to 4 days. The result is minus 5 kg or more, depending on the starting weight. Contraindications: high gastric acidity, gout, pregnancy and lactation, rheumatism, acute and chronic diseases of the gastrointestinal tract.
Which diet is better
The choice of the type of diet for weight loss depends on the result you want to achieve. The main thing to remember is that the stricter the diet, the shorter its duration should be in order to exclude damage to the digestive organs and not cause side effects and a number of complications.
To lose weight quickly
If the goal is to lose 2 to 5 kg in a few days, the kefir diet would be the best option.
There are other strict diets, the principle of which is almost the same: to limit the number of calories per day to a minimum. Fast diets are based on the consumption of 1-2 foods that have a minimal calorie content and help cleanse the intestines.
The disadvantage of such diets is that it is difficult to resist, they have many contraindications, with prolonged adherence they harm the body. Express diets are an option for those who urgently need to lose weight on vacation.
For a gradual weight loss
Long-term diets for a period of 1 month or more are a diet with many permitted foods that have a minimum calorie content and the correct ratio of fat, protein and carbohydrates. The result is up to minus 20 kg. Gradual weight loss is recommended for those who are initially overweight.
Examples of long-term diets: eggs, low calorie monthly, and so on.
The advantage of gradual weight loss is the absence of the effect of the return of body weight, the risk of the lost pounds returning again.
The downside to a slow diet is that the weight will go away slowly.
Diets for the abdomen and hips
Special dietary diets help to lose weight locally by eliminating the layer of fat in the most problematic areas. A diet that helps get rid of the belly is based on the following principles:
- Refusal of fast carbohydrates, slow ones are consumed only in the morning (up to 12 hours).
- Pineapple and grapefruit, which have a fat-burning effect, must be included in the menu.
- Avoid salt and oil: only lemon juice is used to dress salads.
- The use of broths based on parsley and rosehip, which remove excess fluids and toxins from the body.
- Daily availability of low-fat fermented milk products on the menu.
- Refusal of cabbage, which provokes the accumulation of gas.
- Regular consumption of fresh cucumber salad.
Combine proper nutrition and regular exercise. Only an integrated approach will help you to achieve a positive result. If you need to lose weight in the stomach, it is also recommended to carry out cosmetic procedures, for example, body wraps that help burn fat.