There are many diets these days. Low-calorie, low-fat, protein, mono-diet and others - there are many options. But not every one of them is effective in the process of losing weight, and some can even harm the body. It is also very important to combine changes in diet and exercise to achieve effective results. And most importantly, before using an effective diet for weight loss, you need to consult a specialist and undergo a medical examination. This is the only way to ensure that you will not harm the body.
It is not recommended to choose a diet that is too strict. Yes, they can give short-term results in the form of dropping a few kilograms, but this will affect your well-being and mood, and then the extra pounds will quickly return. It is more effective to gradually switch to proper nutrition, change your diet and supplement all this with physical activity. In this case, it will be not only to get rid of extra pounds, but also to improve health.
Kefir diet
Despite all the severity, this mono diet is very popular. It is not recommended to use it frequently and for a long period of time. But if you do everything correctly, you can improve the function of the gastrointestinal tract, balance the microflora in the stomach, cleanse the body of toxins. By itself, kefir is a very useful product that provides sustainable results for weight loss 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 every day. This portion is divided into 5-6 servings. Sugar cannot be added to kefir, and it is also forbidden to use additional products. Such a mono-diet should not be used for more than three days.
- The same amount of kefir (1. 5 liters) can be varied with one kilogram of vegetables or fruits every 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 regular days when you are 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).
This is what a diet estimate looks like for 1 diet approach:
- 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 high-calorie bananas and grapes);
- day 6 - only kefir;
- 7th day - fasting day, can only drink mineral water.
Kefir diet causes stress to the body, so it is not recommended to repeat it earlier than a month. And if the diet process gives you a lot of difficulties and is difficult, then the break should reach at least two months.
Kremlin diet
This diet has proven its effectiveness over and over again. By following it, you can lose up to 6 kg in 8 days. And if you stick to it longer, then it is very possible to lose up to 15 kg in a month and a half. Moreover, weight is lost in a certain pattern: the more extra pounds, the easier and faster it goes. The essence of the Kremlin diet is to reduce the amount of carbohydrates consumed. During weight loss, the body uses energy reserves from body fat, and even the consumption of large amounts of protein does not interfere with positive results.
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 the product 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 more effective if you not only count points, but also count 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.
An 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 tea without sugar (0 points).
- Lunch: cut cabbage salad and season with vegetable oil (100 g - 5 points), cook cream cheese soup (250 g - 6 points), cut pork as a second course (100 g - 0 points), drink - coffeewithout the 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 difficult, but very effective. With it, you can lose up to 10 kg. Duration - a week. Buckwheat gives the body a long-lasting feeling of fullness, cleanses the body and has a good 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 glass of grain with 2 cups of boiling water and leave overnight. In the morning, you need to drain the excess liquid and you can 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 quantity, 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 hunger torments you too much, you can dilute kefir with water (1: 1) and drink it.
There is a less strict version of the diet, where you are allowed to drink low-fat yogurt, eat some fruits or vegetables. But the results of this approach will be less impressive. Be sure to drink multivitamins during the buckwheat diet, and after the end - continue to eat moderately so that the extra pounds do not return. Try not to pass, do not eat later than 4 hours before bedtime and do not make yourself hungry.
carbohydrate-free diet
A no-carb diet is an effective weight loss diet that allows you to lose weight quickly and effectively. The essence is to reduce the amount of carbohydrates (sugar and starch) taken. Each day, you are allowed to consume 250 allowed calories, which come in the form of carbohydrates. At the same time, you can take meat, fish, citrus fruits, berries, vegetables, root crops in unlimited quantities.
At the same time, the use of sugar, fruits (except citrus fruits), potatoes, carrots, flour, bread, dairy products, corn, grains, fats, sugary and alcoholic beverages is very limited. Basic rules of a no-carb diet:
- after eating it is forbidden to drink for 30 minutes;
- you can fry food only in olive oil;
- after 20 hours do not eat at all;
- practice the principle of fractional 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 portions (about 100 g per piece) and add a side dish of vegetables to the daily meal (200-300 g eaten throughout the day). As a drink, rosehip soup is suitable, which you need to drink in the morning and evening.
- 250 g lean boiled meat, 2 cups of tea and 2 glasses of juice divided into 5 servings.
apple diet
Apple diet is very good for weight loss. This fruit is very beneficial for the body, it helps to lose weight quickly, normalizes metabolism, and apples also have a positive effect on the body of people suffering from hypertension, and it is also suitable as a preventive measure for atherosclerosis.
There are several options for the apple diet:
- During the day, you can eat unlimited apples, as well as drink plenty of water.
- During the day, it is allowed to eat 1. 5 kg of apples, you can not drink liquid (the moisture contained in the apple will be enough)
- Kefir is added to apples: for one fruit - half a glass of kefir. There should be 5-6 meals a day.
- This version of the apple diet is the most difficult. The number of fruits eaten varies daily, depending on the day: the first day - 1 kg of apples, the 2nd - 1. 5 kg, the 3rd - 2 kg, the 4th - 2 kg, the 5th -1. 5 kg, 6th - 1 kg. It is also allowed to eat black bread crackers and drink green tea.
It is useful to go on an apple diet for three days for people who quit smoking. Along with apples, it is also allowed to drink green tea.
Useful tips for those on a diet
In most cases, the basis of malnutrition is not eating at the right time. Nutritionists recommend eating at least 4 times a day and resting 3-4 hours between meals. This time will be enough for the body to digest the food completely. If you reduce the number of meals, but increase the portion, the food will not be fully absorbed and some of the nutrients will turn into fat. Proper nutrition is the key to normal weight and good health.
If you get used to the regime, then the stomach will be ready for the next meal, highlighting the necessary amount of gastric juice. This will improve the digestion process, the product will be fully absorbed, and fat will not be stored anymore. At the same time, if you skip a meal, you can harm the stomach, because the gastric juice will begin to erode the intestinal wall.
According to doctors, harmless diets simply do not exist. The most unpleasant consequences of any diet can be: an insufficient amount of nutrients needed by the body, gradual addiction (over time, the diet simply stops working), the return of lost kilograms after the diet is over. To avoid these consequences, it is necessary to take vitamins with any diet, and also leave them gradually. That is, and then limit yourself in nutrition, but not so strictly. And to increase the effectiveness of the 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 relieves hunger. If water seems too boring for you, you can replace it with herbal or regular tea, unsweetened berry soup or compote. 1-2 cups of warm liquid will help ease hunger.
Eat slowly and chew your food thoroughly. So you can not only absorb more nutrients, but also enjoy your meal. Try not to snack while running, find at least 10-15 minutes to devote to their food, your body will thank you for it.
Avoid stress. Many people are used to "grabbing" problems with a piece of cake. If you can't avoid stress, find other ways to deal with it. Physical activity not only helps calm and restore energy, but is also very useful for weight loss.
Now you know the recipe for the most popular and effective diet. It remains only to choose the option you like, strict or not, and follow the recommendations. And remember that you can not violate the recommendations, go on a diet longer than the prescribed period and make changes to the diet yourself. Before going on a diet, consult your doctor.