There are many diets these days. Low-calorie, low-fat, protein, mono-diets and more - there are many to choose from. But not all of them are effective in the process of losing weight, and some of them can harm the body. It is also very important to combine diet and exercise changes to achieve effective results. And the most important thing is to consult a specialist and undergo a medical examination before using an effective diet for weight loss. This is the only way to avoid harming the body.
It is not recommended to choose a very strict diet. Yes, they can give a short-term result in the form of losing a few kilograms, but it will affect your well-being and mood, and then the extra kilograms will quickly return. It is much more effective to gradually switch to a healthy diet, change the diet and supplement all this with physical activity. In this case, it is not only to get rid of extra pounds, but also to improve health.
Kefir diet
Despite all its severity, this mono-diet is very popular. Its frequent and long-term use is not recommended. But if you do everything right, you can improve the functioning of the gastrointestinal tract, balance the microflora in the stomach, and cleanse the body of slags. Separately, kefir is a very useful product, which gives a permanent result in weight loss and is useful for the whole body.
Kefir diet has several options:
- Drink 1. 5 liters of kefir every day for 3 days. This portion is divided into 5-6 meals. Sugar cannot be added to kefir, and the use of additional products is also prohibited. Such a mono-diet should not be used for more than three days.
- The same amount of kefir (1. 5 liters) can be diversified with one 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 "line" because kefir days are alternated with normal days when it is allowed to eat different foods.
- It is necessary to drink 1. 5 liters of kefir every day, as well as to eat recommended products (list below).
An approximate diet for diet method 1 might look like this:
- Day 1 - 5 boiled potatoes;
- 2nd day - boiled chicken (100 g);
- 3rd day - another portion of boiled meat (100 g);
- 4th day - boiled fish (100 g);
- Day 5 - you can eat fruits or vegetables (except for high-calorie bananas and grapes);
- 6th day - only kefir;
- 7th day - fasting day, only mineral water is allowed.
Kefir diet brings stress to the body, so it is not recommended to repeat it earlier than one month. And if the dieting process itself causes you a lot of discomfort and is difficult, then the breaks should be at least two months.
Kremlin diet
This diet has repeatedly proven its effectiveness. By doing it, you can lose up to 6 kg in 8 days. And if you keep it longer, it is quite possible to lose up to 15 kg in a month and a half. Moreover, the weight is calculated according to a certain pattern: the more extra kilos, the easier and faster they are. The essence of the Kremlin diet is to reduce the amount of carbohydrates consumed. During weight loss, the body consumes energy reserves, body fat, and even the use of a large amount of protein does not prevent a positive result.
The main rule of this diet, which must be strictly followed, is to avoid any kind of sugar. One piece of sugar is equal to the daily norm. You can eat unlimited amounts of fish, meat, eggs, cheese, and low-carb vegetables.
The calorific value of the product is measured in points, where 1 point is equal to 1 gram of carbohydrates in 100 g of product. The diet will be even more effective if you not only count the points, but also count the calories and do not eat later than 4 hours before going to bed. When losing weight, the diet should be 40 points, and when maintaining weight, it should be 60 points.
An approximate menu of 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 tea without sugar (0 points).
- Lunch: chopped cabbage salad, seasoned with vegetable oil (100 g - 5 points), boiled cream cheese soup (250 g - 6 points), pork suitable for the second course (100 g - 0 points), drink - coffee without sugar.
- Afternoon snack: low-calorie black olives (10 pieces - 2 points).
- Dinner: fresh 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 very strict, but very effective. With its help, you can lose weight up to 10 kg. Duration - one week. Buckwheat gives the body a long-lasting feeling of satiety, cleanses the body and has a good 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, you need to cook buckwheat in a special way: pour one cup of grain into 2 cups of boiling water and leave it overnight. In the morning, the excess liquid can be drained and eaten, and there is no need to do anything else with the grain. Do not add salt and sugar to porridge. During the day, you can eat as much buckwheat as you like, and drink unlimited amounts of water. 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 bothers you too much, you can dissolve kefir in water (1: 1) and drink it.
There is a less strict version of this diet, in which you are allowed to drink fat-free yogurt and eat a few fruits or vegetables. But the results of this method are less impressive. Do not forget to take multivitamins during a simple diet, and after the end - continue to eat in moderation so that extra pounds do not return. Try not to skip, eat no later than 4 hours before going to bed and do not starve yourself.
carbohydrate-free diet
A low carb diet is an effective weight loss diet that allows you to lose weight quickly and effectively. Its essence is to reduce the amount of consumed carbohydrates (sugar and starch). Per day, you are allowed to consume 250 calories that come in the form of carbohydrates. At the same time, you can eat an unlimited amount of meat, fish, citrus fruits, fruits, vegetables, root crops.
In this case, consumption of sugar, fruits (except citrus fruits), potatoes, carrots, flour, bread, dairy products, corn, cereals, fat, sugary and alcoholic beverages is strictly limited. Basic rules of a low-carb diet:
- it is forbidden to drink 30 minutes after eating;
- you can fry food only in olive oil;
- Do not eat at all after 20 hours;
- The principle of reception is fractional meals (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 in each part) and add a vegetable side dish to the daily portion (he eats 200-300 g during the day). As a drink, rose hip broth, which should be taken in the morning and evening, is suitable.
- 250 g of boiled lean meat, 2 cups of tea and 2 cups of juice divided into 5 meals.
apple diet
The apple diet is great for weight loss. This fruit is very useful for the body, it helps to lose weight quickly, normalize metabolism, and apple has a positive effect on the body of people with hypertension and is also suitable as a preventive measure against atherosclerosis.
There are several options for the apple diet:
- 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 can't drink liquid (the moisture in the apple is enough)
- Kefir is added to apples: for one fruit - half a glass of kefir. It is necessary to eat 5-6 times a day.
- This version of the apple diet is the strictest. The number of necessary fruits varies depending on the day: 1st day - 1 kg of apples, 2nd day - 1. 5 kg, 3rd day - 2 kg, 4th day - 2 kg, 5th day - 1. 5 kg, 6th - 1 kg. 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, the basis of improper nutrition is improper nutrition. Nutritionists recommend eating at least 4 times a day and taking a break of 3-4 hours between meals. This time is enough for the body to fully absorb the food. If you reduce the amount of food, but increase its portions, the food will not be fully absorbed and part of the useful substances will turn into fat. A healthy diet is the key to a normal weight and good health.
If you get used to the mode, then the stomach prepares for the next meal, emphasizing the required amount of gastric juice. It improves the process of digestion, nutrients are completely absorbed and fat does not accumulate. At the same time, if you skip a meal, you can damage the stomach, because gastric juice starts to corrode the walls of the intestines.
According to doctors, safe diets simply do not exist. The most unpleasant consequences of any diet can be: an insufficient number of nutrients needed by the body, gradual addiction (over time, the diet simply does not work), return of lost kilograms after the end of the diet. To avoid these consequences, it is necessary to take vitamins with a different diet, as well as gradually abandon it. In other words, limit what you eat afterwards, but not too much. And to increase the effectiveness of the diet and prevent weight gain, it is necessary to add physical activity here. By following these simple tips, any diet will increase its effectiveness.
How to fight hunger
Drinking warm water suppresses hunger. If water seems too boring for you, you can replace it with herbal or regular tea, sugar-free fruit juice or compote. 1-2 glasses of warm liquid will help to suppress hunger.
Eat slowly and chew your food thoroughly. Thus, you can not only absorb more nutrients, but also enjoy the food. Do not try to run perekusa, find at least 10-15 minutes to spend on their food, your body will be grateful for it.
Avoiding stress. Many people have become accustomed to "taking care" of their problems with a piece of cake. If you can't get rid of stress, find another way to deal with it. Physical activity not only helps to calm down and restore energy, but it is also very beneficial for weight loss.
Now you know the most popular and effective diet recipes. It remains only to choose what you like, strict or not, and follow the recommendations. And remember, you should not violate the recommendations, sit on a diet longer than the prescribed period and change the diet yourself. Consult your doctor before going on a diet.