Weight loss diets are common short-term, but difficult to tolerate due to many restrictions, or long-term, that the weight will not go away so quickly. The advantage of long-term diets is the ability to lose 20 kg or more without reversing the effect of body weight. In addition, there are diets that help you lose weight locally, for example, lose weight only in the hips or abdomen.
Why is there too much visible weight?
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 passive lifestyle, lack of regular exercise exacerbates the situation.
Due to improper nutrition, metabolism slows down, blood vessels become clogged with cholesterol, the body stops burning subcutaneous fat cells, accumulating. Due to dietary errors, the digestive system becomes clogged with toxins, intestinal peristalsis is disturbed, and edema is seen.
Regular physical activity will help speed up the process of losing weight.
Dilution mechanism
The basic principle of dieting is to reduce the amount of calories daily. When the body is deficient in calories, the natural process of burning fat cells is stimulated.
Additional effects:
- elimination of toxic substances;
- removing accumulated fluids, which helps eliminate edema;
- normalize intestinal peristalsis;
- acceleration of metabolism;
- clearing blood vessels from cholesterol plaques.
Types of diets
There are many different diets for weight loss.
Fast
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 return quickly if you do not adhere to proper nutrition at the end of the diet.
Slowly
Slow diets can last between 1 and 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 off too fast, they allow you to get rid of 20 kg or more. At the same time, the likelihood of regaining lost weight, as with fast diets, is practically absent.
Rating of most popular diets
The most popular diets include:
- Protasov diet;
- for the lazy;
- buckwheat;
- kefir.
Protasov diet
It allows you to not only get rid of excess weight, but also normalize the digestive system, change the attitude towards 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 cannot repeat the diet more than once every six months.
Principles:
- For the first 14 days, eat 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, fermented milk products are replaced by only the same amount of lean meat and fish.
- You need to 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 bedtime).
- 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 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
Buckwheat diet gives a good result of weight loss. But this is a strict diet with a small menu, so it’s hard to follow. The principle is to use one buckwheat, cooked in unsalted water and oil. You can eat buckwheat in unlimited quantities.
Fermented fruit and milk products (minimum fat content) are allowed as snacks, but not more than ½ glass at a time.
Duration options:
- 3 days (one buckwheat in the diet),
- 7 days (with snacks allowed)
- 2 weeks (fermented milk products, some lean meat).
The yield depends on the duration - from 3 to 10 kg.
Contraindications: vitamin deficiency, diseases of the digestive organs, pregnancy and lactation.
The buckwheat diet accepts several compliance options: in the classic version - you can only eat buckwheat, in the spark version - lean meat and dairy products are allowed
Kefir diet
On a kefir diet, weight will go away quickly, and the intestines will be thoroughly cleansed.
Nutritional principles:
- Eating only kefir with a minimum percentage of fat. 1-2 liters. per day.
- Take a fraction of kefir - every 2. 5 hours you do not need to drink more than 1 glass.
- Drink plenty of water - at least 2 liters a day.
The duration of the diet is from 2 to 4 days. The result is minus 5 kg or more, depending on the initial weight. Contraindications: high gastric acidity, gout, pregnancy and lactation, rheumatism, acute and chronic diseases of the gastrointestinal tract.
Which diet is best
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 it lasts to exclude damage to the digestive organs and not to cause side effects and some complications.
For quick weight loss
If the goal is to lose from 2 to 5 kg in a few days, the kefir diet would be the best option.
There are other strict diets, whose principle is almost the same - limiting the number of calories per day to a minimum. Fast diets are based on eating 1-2 foods that have a minimum calorie content and help cleanse the intestines.
The disadvantage of such diets is that they are difficult to withstand, have many contraindications, and if adhered to for a long time they harm the body. Explicit diets are an option for those who urgently need to lose weight on vacation.
For gradual weight loss
Long-term diets are a diet for a period of 1 month or more with lots of approved foods with a minimum calorie content, and the right ratio of fats, proteins and carbohydrates. The result is up to minus 20 kg. Gradual weight loss is recommended for those who are overweight first.
Examples of long-term diets: egg, low-calorie monthly, and so on.
The advantage of gradual weight loss is that if the body weight effect is not returning, the risk of losing the lost pounds again.
The disadvantage of a slow diet is that the weight will slowly disappear.
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 get rid of the belly is based on the following principles:
- Refusing fast carbohydrates, eat late ones 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 make salads.
- Use broths based on parsley and rose hips, which remove excess fluids and toxins from the body.
- Daily availability of low fat fermented milk products in the menu.
- Cabbage rejection, which encourages gas accumulation.
- Regular consumption of fresh cucumber salad.
Combine proper nutrition and regular exercise. Only an integrated approach will help you get a positive result. If you need to lose weight in the stomach, it is also recommended to perform cosmetic procedures, for example, body wraps that help burn fat.