There are many diets these days. Low-calorie, low-fat, protein, mono-diets and others - there is a lot to choose from. But not all of them are effective in the process of losing weight, and some can even harm the body. It is also very important to combine dietary changes and physical activity to achieve effective results. And most importantly, before using an effective diet for weight loss, you should consult a specialist and undergo a medical examination. This is the only way to be sure that you will not harm your body.
It is not recommended to choose too strict diets. Yes, they may give a short-term result in the form of a few kilos lost, but it will affect your well-being and mood, and then the extra kilos will quickly return. It is much more effective to gradually switch to a proper diet, change your diet and supplement it all 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
Despite all its heaviness, this monodiet is very popular. It is not recommended to use it frequently and for a long time. But if you do everything correctly, you can improve the functioning of the gastrointestinal tract, balance the microflora in the stomach, and cleanse the body of toxins. In itself, kefir is a very useful product that provides sustainable weight loss results and benefits the entire body.
Kefir diet has several options:
- During 3 days you need to drink 1. 5 liters of kefir every day. This portion is divided into 5-6 meals. Sugar cannot be added to kefir, and it is forbidden to use additional products. Such a mono-diet should not be used for more than three days.
- The same volume of kefir (1. 5 liters) can be varied with a kilogram of vegetables or fruits per day. The duration of such a diet should not exceed 5-6 days.
- This type of kefir diet is called "striped" because kefir days alternate with normal days when you can eat any food.
- You should drink 1. 5 liters of kefir every day, as well as eat the offered products (list below).
An approximate diet for one diet might look like this:
- Day 1 - boiled potatoes 5 pcs. ;
- Day 2 - boiled chicken (100 g);
- Day 3 - another portion of boiled meat (100 g);
- Day 4 - boiled fish (100 g);
- Day 5 - you can eat fruits or vegetables (except high-calorie bananas and grapes);
- Day 6 - only kefir;
- Day 7 - fasting day, it is allowed to drink only mineral water.
The kefir diet causes stress on the body, so it is not recommended to repeat it earlier than after a month. And if the very process of following a diet causes a lot of inconvenience and is difficult, then the breaks should reach at least two months.
Kremlin diet
This diet has proven its effectiveness time and time again. Following this, you can lose up to 6 kg in 8 days. And if you stick to it longer, then it is quite possible to lose up to 15 kg in a month and a half. In addition, weight disappears in a certain order: 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 slimming, the body consumes energy reserves from body fat, and even consuming a large amount of protein does not interfere with a positive result.
The main rule of this diet, which must be strictly followed, is to avoid sugar in any form. Even one piece of sugar will be equal to the daily norm. You can eat fish, meat, eggs, cheese, low-carb vegetables without restrictions.
The calorie content of products is measured in points, where 1 point is equal 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 calories, and do not eat later than 4 hours before going to bed. When you lose weight, the diet should be 40 points, and when you maintain the weight - 60 points.
An approximate Kremlin diet menu can be written as follows:
- Breakfast: you can cook 3 sausages (0 points), eat 100 g of fried eggplant (5 points) and drink tea without sugar (0 points).
- Lunch: chop cabbage salad and season it with vegetable oil (100 g - 5 points), cook cream cheese 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 pcs. - 2 points).
- Dinner: freshly cooked 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 - a week. Buckwheat provides the body with a long-lasting feeling of satiety, cleanses the body and has a beneficial effect on the condition of the skin. After such a diet, you need to take a break for at least a month, maybe more.
For this diet, buckwheat must be prepared in a special way: a glass of cereal is poured with 2 glasses of boiling water and left overnight. In the morning, pour off the excess liquid and you can eat, nothing else needs to be done with the cereal. Salt and sugar cannot be added to porridge. Buckwheat can be eaten in any quantity during the day, and water can also be drunk in unlimited quantities. It is allowed to drink kefir, no more than 1 liter per day. The last meal should be no later than 4 hours before bedtime. If the feeling of hunger tormented you too much, you can dilute kefir with water (1: 1) and drink it.
This diet also has a less strict version, where it is allowed to drink low-fat yogurt, eat some fruits or vegetables. But the results of this approach will be less impressive. During the buckwheat diet, be sure to drink multivitamins, but after the end - continue to eat in moderation so that the extra kilograms do not return. Try not to overeat, do not eat later than 4 hours before bedtime and do not make yourself hungry for days.
a diet without carbohydrates
A diet without carbohydrates is an effective weight loss diet that allows you to quickly and effectively get rid of extra pounds. Its essence is to reduce the amount of carbohydrates (sugar and starch) consumed. It is allowed to consume 250 allowed calories per day, which come in the form of carbohydrates. At the same time, you can eat meat, fish, citrus fruits, berries, vegetables, root crops in unlimited quantities.
At the same time, the consumption of sugar, fruits (except citrus fruits), potatoes, carrots, flour, bread, dairy products, corn, cereals, fats, sugary and alcoholic beverages is strictly limited. Basic rules of a no-carbohydrate diet:
- it is forbidden to drink for 30 minutes after eating;
- you can only fry food in olive oil;
- after 20 hours do not eat at all;
- adopt the principle of partial nutrition (eat in small portions at least 5 times a day).
Sample menu to choose from:
- boiled lean meat, cooked without salt and spices, divided into 4 parts (about 100 g per piece) and a vegetable supplement is added to the portion every day (200-300 g is eaten throughout the day). As a drink, rosehip broth is suitable, which should be drunk in the morning and in the evening.
- 250 g of boiled lean meat, 2 cups of tea and 2 glasses of juice divided into 5 meals.
apple diet
Apple diet is great for weight loss. This fruit is extremely beneficial for the body, helps to lose weight quickly, normalizes the metabolism, besides, apples also have a beneficial effect on the body of hypertensive patients, as well as being a means of preventing atherosclerosis.
The apple diet has several options:
- During the day, you can eat an unlimited number of apples and also drink a lot of water.
- During the day it is allowed to eat 1. 5 kg of apples, you must not drink liquid (the moisture in the apples will be enough)
- Add kefir to apples: half a glass of kefir for one fruit. There should be 5-6 meals a day.
- This version of the apple diet is the hardest. The number of fruits consumed daily varies 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 - 1kg. It is also allowed to eat black bread crackers and drink green tea.
For people who quit smoking, it is useful to sit on an apple diet for three days. It is also allowed to drink green tea with apples.
Useful tips for dieters
In most cases, malnutrition is the result of not eating at the right time. Nutritionists recommend eating at least 4 times a day and taking breaks of 3-4 hours between meals. This time will be enough for the body to fully digest the food. By reducing the number of meals, but increasing 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 for the next meal by releasing the necessary amount of gastric juice. This will improve the digestion process, products will be completely absorbed, and fat will no longer be deposited. At the same time, skipping a meal can harm your stomach, as gastric juice will start to corrode the intestinal walls.
According to doctors, harmless diets simply do not exist. The most unpleasant consequences of any diet can be: insufficient amount of nutrients needed by the body, gradual addiction (with time the diet simply stops working), return of lost kilograms after the diet is finished. To avoid these consequences, it is necessary to use vitamins with any diet, as well as gradually leave it. That is, and then limit yourself in the diet, but not so strictly. And to improve the effectiveness of the diet and prevent weight gain, physical activity should be added here. By following these simple tips, any diet will increase its effectiveness.
How to deal with hunger
Drinking warm water reduces the feeling of hunger. If water seems too boring to you, you can replace it with herbal or regular tea, sugar-free berry broth or compote. 1-2 glasses of warm liquid will help reduce the feeling of hunger.
Eat slowly and chew your food thoroughly. 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 during the run, find at least 10-15 minutes to devote to their food, your body will be grateful for it.
Avoid stress. Many people are used to "catch" trouble 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 down and restore strength, but is also very useful for weight loss.
Now you know the recipes of the most popular and effective diets. All that remains is to choose the option you like, strict or not, and follow the recommendations. And remember that you should not violate the recommendations, follow a diet that exceeds the prescribed period, and make changes in your diet yourself. Consult your doctor before following a diet.