There are a lot of diets out there these days. Low-calorie, low-fat, protein, mono-food and more - there's plenty 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 diet changes with exercise to achieve 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 you do not harm your body.
Choosing too rigid a diet is not recommended. Yes, they can give short-term results in the form of a few kilos dropped, but it affects your well-being and mood, and then the extra kilos quickly return. It is much more effective to gradually switch to proper nutrition, change your 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 seriousness, this diet is very popular. It is not recommended to use it often and for a long time. But if you do everything right, you can improve the functioning of the digestive tract, balance the microflora in the stomach, cleanse the body of toxins. In itself, kefir is a very useful product that provides sustainable results in losing weight and benefits the whole body.
There are several options for a kefir diet:
- Within 3 days you need to drink 1. 5 liters of kefir daily. 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 single diet should not be used for more than three days.
- The same amount of kefir (1. 5 liters) can be diversified with kilos 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 "striped" because kefir days alternate with normal days when you can eat any food.
- Every day you need to drink 1. 5 liters of kefir, in addition to eating the proposed products (list below).
This is what the estimated diet for 1 diet might look like:
- 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 (except high-calorie bananas and grapes);
- day 6 - only kefir;
- day 7 - Friday, it is allowed to drink only mineral water.
The kefir diet causes stress for the body, so it is not recommended to repeat it until after a month. And if the dieting process itself causes you great discomfort and is difficult, then a break should last at least two months.
Kremlin diet
This diet has proven its effectiveness time and time again. By following it, you can lose up to 6 kg in 8 days. And if you stick with it longer, it is quite possible to lose up to 15 kg in a month and a half. Moreover, 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 large amounts of protein does not interfere with a positive result.
The main rule of this diet, which must be strictly followed, is to avoid sugar in any form. Even one piece of sugar will equal the daily norm. You can eat fish, meat, eggs, cheese, low-carb vegetables without restrictions.
The calorie content of a product is measured in points, where 1 point is equal to 1 gram of carbohydrates in 100 g of the product. The diet will be even more effective if you count not only points but also calories and eat no later 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 100 g of fried eggplant (5 points) and drink tea without sugar (0 points).
- Lunch: chop the cabbage salad and season it with vegetable oil (100 g - 5 points), cook cream cheese soup (250 g - 6 points), pork cutlet is suitable as a second course (100 g - 0 points), drink - coffee without 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 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 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 grain. You cannot add salt and sugar to porridge. During the day you can eat buckwheat 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 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, where you can drink low-fat yogurt, eat some fruits or vegetables. But the results of this approach will not be as impressive. Be sure to drink a multivitamin during the buckwheat diet, and after the end - continue to eat in moderation so that the extra pounds do not return. Try not to resist, do not eat later than 4 hours before bedtime and do not make yourself hungry for days.
carbohydrate-free diet
A carb-free diet is an effective 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, it is allowed to consume 250 allowed calories, which come in the form of carbohydrates. At the same time, you can consume meat, fish, citrus fruits, berries, vegetables, root crops in unlimited quantities.
At the same time, consumption of sugar, fruit (except citrus fruits), potatoes, carrots, wheat, bread, dairy products, corn, grains, fats, sugary and alcoholic beverages is severely limited. Basic principles 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 at all;
- accept the principle of fragmented nutrition (eat in small portions at least 5 times a day).
Example menu to choose from:
- boiled lean meat, boiled without salt and spices, divided into 4 parts (about 100 g each) and add a vegetable side dish to the portion daily (200-300 g are eaten during the day). As a drink, rose broth is suitable, which you have to drink in the morning and in the evening.
- 250 g of cooked lean meat, 2 cups of tea and 2 glasses of juice divided into 5 meals.
apple diet
Apple diet is great for weight loss. This fruit is extremely useful 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 they are 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, as well as drink plenty of water.
- During the day it is allowed to eat 1. 5 kg of apples, you cannot drink liquids (the moisture contained in apples 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 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, 6- 1 kg. It is also allowed to eat black bread biscuits and drink green tea.
It is useful to sit 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 dietitians
In most cases, the basis of malnutrition is an untimely meal. Nutritionists recommend eating at least 4 times a day and taking a 3-4 hour break 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 portions, the food is not fully absorbed and some of the nutrients turn into fat. Proper nutrition is the key to a normal weight and good health.
If you are getting used to the regime, the stomach will prepare for the next meal and emphasize the necessary amount of gastric juice. This will improve the digestion process, the products will be completely absorbed and the fat will no longer be released. At the same time, if you skip a meal, you can damage your stomach, as the gastric juice starts to corrode the intestinal walls.
According to doctors, there is simply no safe diet. The most unpleasant consequences of any diet can be: insufficient amount of nutrients needed by the body, gradual addiction (over time the diet simply stops working), return of lost kilos after the diet is over. To avoid these consequences, it is necessary to take vitamins with any diet, and also to leave it 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 exercise here. By following these simple tips, any diet will increase its effectiveness.
How to deal with hunger
Drinking warm water dulls the feeling of hunger. If water seems too boring for you, you can replace it with herbal or regular tea, sugar-free berry juice or compote. 1-2 cups of warm liquid will help dull the feeling of hunger.
Eat slowly and chew your food thoroughly. So you will not only be able to absorb more nutrients but also enjoy your meal. Try not to snack on the run, find at least 10-15 minutes to devote to your food, your body will thank you for it.
Avoid stress. Many people are used to "catch" trouble 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 restore energy, but also very useful for losing weight.
Now you know the recipes for the most popular and effective diets. It remains only to choose the option you want, strict or not, and follow the instructions. 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.