Today there are many diets. Low calorie, low fat, protein, single diet and others - there's a lot to choose from. But not all types are effective in weight loss, and some can even be harmful to the body. It is also important to combine dietary changes and exercise to achieve results. And most importantly, before applying an effective weight loss diet, you need to consult a specialist and have a complete physical examination. This is the only way to be sure that you will not harm your body.
Do not choose a diet that is too rigid. Yes, they can give short-term results in the form of losing a few kilos, but this will affect your health and mood, and then the extra pounds will quickly return. It is much more effective if you gradually switch to proper nutrition, change your diet and supplement all of this with physical activity. In this case, it will not only help you lose weight, but also improve your health.
Kefir diet
Despite all its severity, this single diet is very popular. It is not recommended to use it often and for a long time. But if you do everything right, you can improve the functioning of the digestive tract, balance the microflora in the stomach, cleanse the body of toxins. Kefir itself is a very useful product that provides sustainable weight loss results and benefits the whole body.
There are several options for the kefir diet:
- Within 3 days, you need to drink 1. 5 liters of kefir per day. This meal is divided into 5-6 meals. It is not possible to add sugar to kefir, and the use of additional products is also prohibited. Such a single diet should not be used for more than three days.
- It is possible to diversify the same volume of kefir (1. 5 liters) with one kilogram of vegetables or fruit per day. The duration of such a diet should be no more than 5-6 days.
- This type of kefir diet is called "striped" because the kefir day alternates with the weekdays when you're allowed to eat any food.
- Every day you need to drink 1. 5 liters of kefir, as well as eat the recommended products (list below).
Here's what an approximate diet for a diet might look like:
- 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 (with the exception of bananas and grapes with a high calorie content);
- day 6 - only kefir;
- Day 7 - fasting day, only mineral water is allowed.
The kefir diet puts a strain on the body, so it should not be repeated earlier than a month. And if the process of dieting brings you many inconveniences and difficulties, then the rest period should last at least two months.
Kremlin diet
This diet has proven its effectiveness many times. Following it, you can lose up to 6 kg in 8 days. And if you persist in exercising longer, then you can completely lose up to 15 kg in a month and a half. Moreover, the weight disappears according to a certain pattern: the more weights, the easier and quicker they are. The essence of the Kremlin diet is to reduce the amount of carbohydrates consumed. During weight loss, the body expends stored energy from body fat, and even using a large amount of protein does not affect the positive results.
The main rule of this diet, which must be strictly followed, is to avoid sugar in any form. Even a portion of sugar will be equivalent to the daily norm. You can eat fish, meat, eggs, cheese, low-carbohydrate vegetables without restriction.
The calorie content of a product is measured in points, where 1 point is equal to 1 gram of carbohydrates in 100 g of the product. The diet will be even more effective if you not only calculate the points, but also the calories, and also do not eat later than 4 hours before bedtime. When you lose weight, the diet should be 40 points, and when you maintain weight - 60 points.
The approximate menu for the Kremlin diet can be written as follows:
- Breakfast: you can boil 3 sausages (0 points), eat 100 g of fried eggplant (5 points) and drink unsweetened tea (0 points).
- Lunch: chopped cabbage salad and seasoned with vegetable oil (100 g - 5 points), cook cream cheese soup (250 g - 6 points), minced pork 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 harsh, but very effective. With it, you can lose up to 10 kg. Duration - one week. Buckwheat provides the body with a long feeling of satiety, purifies the body and has a beneficial effect on the condition of the skin. After such a diet, you need to rest for at least a month, maybe more.
For this diet, you need to cook buckwheat in a special way: pour a cup of cereal with 2 cups of boiling water and leave it overnight. In the morning, you need to drain the excess liquid and be able to eat, you don't need to do anything else with the cereal. You can not add salt and sugar to porridge. During the day, buckwheat can be eaten in any amount, you can also drink water 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 torments you too much, you can dilute kefir with water (1: 1) and drink.
There is a less strict version of this diet where you are allowed to drink low-fat yogurt and eat a few fruits or vegetables. But the results from this approach will be less impressive. Be sure to take a multivitamin during the buckwheat diet, and after it ends - continue to eat in moderation so that the extra pounds do not return. Try not to give birth, don't eat later than 4 hours before going to bed and don't make yourself hungry for days.
carb-free diet
The no-carbohydrate diet is an effective weight loss diet that allows you to lose extra pounds quickly and effectively. Its essence is to reduce the amount of carbohydrates (sugars and starches) consumed. You are allowed to consume 250 calories per day, in the form of carbohydrates. At the same time, you can consume unlimited amounts of meat, fish, citrus fruits, berries, vegetables, tubers.
At the same time, the consumption of sugars, fruits (except citrus fruits), potatoes, carrots, flour, bread, dairy products, corn, cereals, fats, sugary drinks andAlcohol is also strictly limited. The basic rules of a carbohydrate-free diet:
- after eating do not drink for 30 minutes;
- you can only fry food in olive oil;
- after 20 hours do not eat at all;
- applying the principle of fractional nutrition (eating in small portions at least 5 times a day).
Sample menu to choose from:
- Boiled lean meat, salt and spices, divided into 4 portions (about 100 g each) and add vegetables to the daily diet (200-300 g for all day). As a drink, rosehip broth is suitable, you need to drink it in the morning and evening.
- 250 g boiled 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, helps to lose weight quickly, normalizes metabolism, apples also have a positive effect on the body of people with high blood pressure, and they are also suitableas a preventive measure for atherosclerosis.
There are several options for an apple diet:
- During the day, you can eat an unlimited number of apples, as well as drink plenty of water.
- During the day, it is only allowed to eat 1. 5kg of apples, not to drink water (moisture in apples will be enough).
- Kefir is added to apples: for every one - half a glass of kefir. There should be 5-6 meals per day.
- This version of the apple diet is the hardest. The amount of fruit consumed varies daily, depending on the day: day 1 - 1 kg of apples, day 2 - 1, 5 kg, 3rd - 2 kg, day 4 - 2 kg, day 5 - 1. 5 kg, day 6 - 1 kg. It is also allowed to eat black bread and drink green tea.
It would be very helpful to follow a three-day apple diet for people who quit smoking. Along with apples, it is also allowed to drink green tea.
Helpful tips for dieters
In most cases, the basis of malnutrition is an untimely meal. Nutritionists recommend eating at least 4 times a day with a 3-4 hour break 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 portion size, the food will not be fully absorbed and some nutrients will turn to fat. Proper nutrition is the key to a normal weight and good health.
If you get used to this regimen, the stomach will prepare for the next meal, highlighting the required amount of gastric juice. This will improve digestion, products will be completely absorbed, and fat will no longer be deposited. At the same time, if you skip meals, you can harm your stomach, as gastric juices will start to eat away at the intestinal wall.
According to doctors, harmless diets simply do not exist. The most unpleasant consequences of any diet can be: insufficient amounts of nutrients needed by the body, gradual addiction (with time, the diet simply ceases to be effective), the return of the lost kilograms after completing the diet. To avoid these consequences, it is necessary to supplement vitamins with any diet, and should be gradually. That is, and then limit yourself in the diet, but not too strictly. And to increase the effectiveness of your 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 reduces hunger. If water seems too boring for you, you can replace it with herbal or regular tea, unsweetened berry broth, or wine broth. 1-2 cups of warm water will help reduce hunger.
Eat slowly and chew food thoroughly. So not only will you be able to absorb more nutrients, but you'll also be able to enjoy your meal. Try not to snack while running, give at least 10-15 minutes to their food, your body will be grateful for it.
Avoid stress. Many people are used to "winning" trouble with a piece of cake. If you can't avoid stress, find other ways to deal with it. Physical activity not only calms and restores vigor, but is also very helpful for weight loss.
Now you know recipes for the most popular and effective diets. It remains only 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 for longer than the allotted time and change the diet yourself. Before going on a diet, consult your doctor.