There are a lot of diets these days. Low calorie, low fat, protein, mono diets and others, there are many to choose from. But not all of them are 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 be sure that it will not harm the body.
It is not recommended to choose too rigid diets. Yes, they can give a short-term result in the form of a few kilograms lost, but this will affect your well-being and mood, and then the extra pounds will quickly return. It is much more effective to gradually switch to proper nutrition, change the diet and supplement all this with physical activity. In this case, it will turn out 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. It is not recommended to use it frequently and for a long period of time. But if you do everything right, you can improve the functioning of the gastrointestinal tract, balance the microflora in the stomach, cleanse the body of toxins. On its own, kefir is a very useful product that provides a sustainable slimming result and benefits the whole organism.
There are several options for a kefir diet:
- Within 3 days you need to drink 1. 5 liters of kefir a day. This portion is divided into 5-6 meals. 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 volume of kefir (1. 5 liters) can be diversified with a 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 "streaked" because the 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 proposed products (list below).
This is what a rough diet might look like for the 1 diet approach:
- day 1 - boiled potatoes 5 pieces;
- 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;
- day 7 - fasting day, it is allowed to drink only mineral water.
The kefir diet causes stress in the body, so it is not recommended to repeat it before a month. And if the very process of dieting causes you a lot of inconvenience and is difficult, then the breaks should reach at least two months.
kremlin diet
This diet has proven itself time and time again. Following it, you can lose up to 6 kg in 8 days. And if you stick to it longer, then it is quite possible to lose up to 15 kg in a month and a half. In addition, the weight disappears in a certain pattern: the more extra kilos, the easier and faster they go. The essence of the Kremlin diet is to reduce the amount of carbohydrates consumed. During weight loss, the body consumes energy reserves from body fat, and even the use of a large amount of protein does not interfere with a positive result.
The main rule of this diet, which must be strictly observed, 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 caloric content of the products 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 even more effective if you not only count points, but also count calories and eat no more than 4 hours before bedtime. When losing weight, the diet should be 40 points, and when maintaining weight - 60 points.
An approximate menu for the Kremlin diet can be written as follows:
- Breakfast: You can boil 3 sausages (0 points), eat 100g of fried eggplant (5 points), and drink unsweetened tea (0 points).
- Lunch: chop cabbage salad and season it with vegetable oil (100 g - 5 points), cook cream cheese soup (250 g - 6 points), pork chop is suitable as a second course (100 g - 0 points), drink - coffee without Sahara.
- 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 hard, but very effective. With it, you can lose up to 10 kg. Duration - a week. Buckwheat provides the body with a long-lasting feeling of satiety, cleanses the body and has a beneficial 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 a glass of cereal with 2 cups of boiling water and leave it 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 the porridge. During the day, buckwheat can be eaten in any quantity, water can also be drunk in unlimited quantities. It is permissible 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 it.
There is a less strict version of this diet, in which 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 take multivitamins during the buckwheat diet, and after the end, continue to eat in moderation so that the extra pounds do not return. Try not to overdo it, do not eat more than 4 hours before going to bed and do not go hungry on days.
no carb diet
A carbohydrate-free 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 (sugar and starch) consumed. Per day, you can consume 250 allowed calories, which come in the form of carbohydrates. At the same time, you can consume meat, fish, citrus fruits, berries, vegetables, tubers in unlimited quantities.
At the same time, the consumption of sugar, fruits (with the exception of citrus fruits), potatoes, carrots, flour, bread, dairy products, corn, cereals, fats, sugary and alcoholic beverages is severely limited. The basic rules of a carbohydrate-free diet:
- after eating it is forbidden to drink for 30 minutes;
- you can only fry food in olive oil;
- after 20 hours do not eat anything;
- adopt 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 parts (about 100 g each piece) and add a vegetable side dish to the daily portion (200-300 g are eaten throughout the day). As a drink, a rosehip broth is suitable, which you need to drink in the morning and in the evening.
- 250 g of boiled lean meat, 2 cups of tea and 2 glasses of juice spread over 5 meals.
apple diet
The apple diet is excellent for weight loss. This fruit is extremely 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 are also suitable as a preventive measure for atherosclerosis.
There are several options for the 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 allowed to eat 1. 5 kg of apples, you can not drink liquid (the moisture contained in the apples will be enough)
- Kefir is added to apples: for one fruit, 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 fruits consumed varies daily, depending on the day: 1st day - 1 kg of apples, 2nd - 1. 5 kg, 3rd - 2 kg, 4th - 2 kg, 5th - 1. 5 kg, 6th - 1 kg. It is also allowed to eat black bread crackers and drink green tea.
Following an apple diet for three days is helpful for people quitting smoking. Along with apples, it is also allowed to drink green tea.
Useful tips for dieters
In most cases, the basis of malnutrition is a meal at the wrong time. Nutritionists recommend eating at least 4 times a day and taking 3-4 hour breaks 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 portions, the food will not be fully absorbed and some of the nutrients will be converted to fat. Proper nutrition is the key to normal weight and good health.
If you get used to the regimen, the stomach will prepare for the next meal, highlighting the required amount of gastric juice. This will improve the digestion process, the products will be completely absorbed, and the fat will no longer settle. At the same time, if you skip a meal, you can damage your stomach, as gastric juice will start to eat away at the intestinal walls.
According to doctors, harmless diets simply do not exist. The most unpleasant consequences of any diet can be: an insufficient amount of nutrients that the body needs, gradual addiction (over time, the diet simply stops working), the return of the lost kilograms after the diet is completed. To avoid these consequences, it is necessary to take vitamins with any diet, and also gradually leave it. That is, and then be limited to nutrition, but not so strictly. And to improve 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 the feeling of hunger. If water seems too boring for you, you can replace it with regular or herbal tea, unsweetened berry broth or compote. 1-2 cups of warm liquid will help quell hunger pangs.
Eat slowly and chew your food well. Therefore, you will not only be able to absorb more nutrients, but also enjoy your food. Try not to snack on the run, find at least 10-15 minutes to spend on your food, your body will thank you.
Avoid stress. Many people are used to "taking advantage" of problems with a piece of cake. If you can't avoid stress, find another way to deal with it. Physical activity not only helps to calm down and regain vigor, but it is also very useful for losing weight.
Now you know the recipes of 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, go on a diet longer than the prescribed period, and make changes to the diet yourself. Before going on a diet, consult your doctor.