Popular weight loss diets are short term, but difficult to tolerate due to many restrictions, or long term, in which the weight will not go away so quickly. The advantage of long-term diets is the ability to lose 20 kg or more without the return effect of body weight. In addition, there are diets that help you lose weight locally, for example to lose weight only in the hips or abdomen.
Why does excess weight appear?
Poor 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, lack of regular exercise.
Due to poor nutrition, metabolism slows down, blood vessels are 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 diet regimens is to reduce the daily amount of calories. When the body is in a calorie deficit, the natural fat cell burning process is triggered.
Additional effects:
- elimination of toxic substances;
- removal of accumulated fluid, which helps to remove edema;
- normalization of intestinal peristalsis;
- acceleration of metabolism;
- clean the blood vessels of cholesterol plaques.
Types of plans
There are many different diets for losing weight.
Quickly
The advantage of fast diets is that they allow you to get rid of 2 to 5 kg in a few days. But they have one major drawback - the lost weight will quickly return if at the end of the diet you do not adhere to proper nutrition.
Slow down
Slow diets can last from 1 to 3 months or more. Their diet is very varied. The basic principle is to eat well, to limit the daily amount of calories.
Despite the fact that the weight will not disappear too quickly, they allow you to get rid of 20 kg or more. At the same time, the likelihood that the lost weight will return, as with fast diets, is practically absent.
Rating of the most popular diets
The most popular diets include:
- Protasov diet;
- for the lazy;
- buckwheat;
- kefir.
Protasov diet
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 eliminate toxins. The duration of the diet is 5 weeks, the result is minus 15 kg. You cannot repeat the regimen more than once every six months.
Principles:
- During the first 14 days, consume 1. 5 kg of raw vegetables, 3 apples, 1 egg, 600 ml of fermented dairy products with a minimum fat content per day.
- 3-5 weeks: the diet remains the same, only fermented dairy products are replaced with the same amount of lean meat and lean fish.
- You should drink at least 2 liters of water per 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 sleeping).
- Do not drink water or other liquids within 2 hours after eating.
- Refuse junk food - fatty, fried, mayonnaise and sugar-based sauces. Limit your salt intake. Instead of coffee, use tea, mostly green without sugar or 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 in weight loss. But this is a strict diet with a lean menu, so it is difficult to follow it. The principle is to use only one buckwheat, boiled in water without salt or oil. You can eat buckwheat in unlimited quantities.
Fruits and fermented dairy products (minimum fat content) are allowed as snacks, but no more than half a glass at a time.
Duration options:
- 3 days (only buckwheat in the diet),
- 7 days (with snacks allowed)
- 2 weeks (fermented dairy products, a little lean meat).
The result depends on the duration - from 3 to 10 kg.
Contraindications: vitamin deficiency, diseases of the digestive organs, pregnancy and lactation.
The buckwheat diet assumes several options for compliance: 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 will quickly disappear, while the intestines are well cleaned.
Principles of nutrition:
- Eat a single kefir with a minimum percentage of fat. 1 to 2 liters. per day.
- Acceptance of fractional kefir - every 2, 5 hours you should drink no more than one glass.
- Drink enough water - at least 2 liters per day.
The duration of the diet is 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 the 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 more strict the diet, the shorter its duration should be in order to exclude damage to the digestive organs and not to cause side effects and many complications.
For rapid weight loss
If the goal is to lose 2-5 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: limit the number of calories per day to a minimum. Fast diets are based on consuming 1 to 2 foods that contain minimal calories and help cleanse the intestines.
The downside of such diets is that it is difficult to endure, they have many contraindications, with prolonged adherence, they harm the body. Express diets are an option for those with an urgent need to lose weight on vacation.
For gradual weight loss
Long-term diets for a period of a month or more are a diet with many permitted foods that have minimal calorie content and the correct ratio of fat, protein, and carbohydrate. The result is up to minus 20 kg. Gradual weight loss is recommended for those who are initially overweight.
Examples of long-term diets: egg, monthly low calorie, etc.
The advantage of gradual weight loss is the lack of the return effect of body weight, the risk of the lost pounds coming back.
The downside of a slow diet is that the weight will slowly come off.
Diets for the abdomen and sides
Special diet diets help to lose weight locally by removing the layer of fat in the most problematic areas. A diet that helps get rid of the tummy is based on the following principles:
- Refusal of fast carbohydrates, slow ones are eaten only in the morning (up to 12 hours).
- Pineapple and grapefruit, which have a fat burning effect, should be included in the menu.
- Avoid salt and oil - only lemon juice is used to season salads.
- The use of broths based on parsley and rose hips, which remove excess fluid and toxins from the body.
- Daily availability of low-fat fermented dairy products on the menu.
- Refusal of cabbage, which causes a build-up of gas.
- Regular consumption of fresh cucumber salad.
Combine good nutrition and regular exercise. Only an integrated approach will help you achieve 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.