Popular weight loss diets are short-term, but difficult to tolerate because of the many restrictions, or long-term, where the weight won't be lost so quickly. The advantage of a long-term diet is the ability to lose 20 kg or more without the effect of restoring weight. In addition, there are diets that help you lose weight locally, for example, to lose weight only in the hips or stomach.
Why does excess weight appear?
An improper diet with daily consumption of fatty and fried foods, mayonnaise, and a large number of starchy products is the main reason for the extra weight. This situation is exacerbated by a passive lifestyle, lack of regular exercise.
Due to improper nutrition, metabolism slows down, blood vessels become clogged with cholesterol, the body stops burning subcutaneous fat cells, triggering their buildup. Due to errors in diet, the digestive system becomes clogged with toxins, intestinal peristalsis is disturbed, and edema develops.
Regular physical activity will help speed up the weight loss process.
Slimming mechanism
The basic principle of a diet diet is reducing the number of daily caloriesWhen the body has a calorie deficit, the natural process of burning fat cells is triggered.
Additional effects:
- elimination from toxic substances;
- removes fluid accumulation, which helps to get rid of edema;
- normalization of intestinal peristalsis;
- acceleration of metabolism;
- clear the blood vessels of cholesterol plaque.
Type of diet
There are many different diets for weight loss.
Fast
The advantage of a fast diet is that it allows you to lose 2-5 kg in a few days. But they have a significant drawback - the lost weight will return immediately if, at the end of the diet, you do not adhere to proper nutrition.
Slow
Slow diets can last from 1 to 3 months or more. Their diet is very diverse. The main principle is to eat right, to limit the number of daily calories.
Despite the fact that they will not lose weight too quickly, they allow you to lose 20 kg or more. At the same time, the chances of losing weight coming back again, as with a fast diet, are practically non-existent.
Most popular diet rankings
The most popular foods include:
- the Protasov diet;
- for lazy people;
- buckwheat;
- kefir.
Protasov Diet
Allows you to not only get rid of excess weight, but also normalize the digestive system, change the attitude to food, improve the general condition of the body and get rid of toxins. The duration of the diet is 5 weeks, the result is minus 15 kg. You can repeat the diet no more than once every six months.
Principle:
- During the first 14 days, consume 1. 5 kg of raw vegetables, 3 apples, 1 egg, 600 ml of fermented milk product with minimum fat content per day.
- 3-5 weeks: the diet remains the same, only fermented milk products are replaced with the same amount of lean meat and lean fish.
- You need to drink at least 2 liters of water a day without additives.
Contraindications: diseases of the digestive system, pregnancy and breastfeeding.
Diet for lazy
- Drink 2 glasses of water 30 minutes before meals and in the morning (immediately after sleeping).
- Do not drink water or other fluids within 2 hours of eating.
- Refuse junk food - fatty, fried, mayonnaise and sauces based on it, sugar. Limit salt. Instead of coffee, use tea, mostly green without sugar and 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
The buckwheat diet provides good results in weight loss. But it's a strict diet with a small menu, so it's hard to stick to it. The principle is to use only one buckwheat, boiled in water without salt and oil. You can eat unlimited amounts of buckwheat.
Fruits and fermented milk products (minimum fat content) are allowed as snacks, but no more than ½ cup at a time.
Duration options:
- 3 days (only buckwheat in food),
- 7 days (with snacks allowed)
- 2 weeks (fermented milk products, a little lean meat).
The result depends on its duration - from 3 to 10 kg.
Contraindications: vitamin deficiency, diseases of the digestive organs, pregnancy and breastfeeding.
The buckwheat diet assumes several adherence options: in the classic version - you can eat only buckwheat, in the sparing version - lean meat and dairy products are allowed
Kefir diet
On the kefir diet, body weight is lost quickly, while the intestines are cleaned properly.
The principle of nutrition:
- Eat only one kefir with a minimum percentage of fat. 1-2 liters. per day.
- Reception of fractions of kefir - every 2. 5 hours you need to drink no more than 1 glass.
- Drink enough water - at least 2 liters per day.
The duration of the diet is from 2 to 4 days. The result is minus 5 kg or more, depending on the initial weight. Contraindications: high stomach acidity, gout, pregnancy and lactation, rheumatism, acute and chronic gastrointestinal diseases.
Which diet is better
The choice of diet for weight loss depends on what results you want to achieve. The main thing to remember is that the more strict the diet, the shorter the duration for getting rid of damage to the digestive organs and does not cause side effects and a number of complications.
To lose weight fast
If the goal is to lose weight from 2 to 5 kg in a few days, the kefir diet will be the best option.
There is another strict diet, which is almost the same principle - limiting the number of calories per day to a minimum. Fast food diets are based on eating 1-2 foods that have a minimum calorie content and help cleanse the intestines.
The disadvantage of such diets is that it is difficult to withstand them, they have many contraindications, with prolonged adherence they harm the body. Express diets are an option for those who are eager to lose weight while on vacation.
To lose weight gradually
A long-term diet for a period of 1 month or more is one with a large number of permitted foods that have a minimum calorie content, and the correct ratio of fat, protein and carbohydrates. 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, low calorie monthly, and so on.
The advantage of gradual weight loss is that in the absence of the effect of restoring body weight, the risk of losing weight will come back again.
The disadvantage of a slow diet is that you lose weight slowly.
Diet for the stomach and sides
A special diet plan helps to lose weight locally by removing the fat layer in the most problematic areas. The diet that helps to get rid of the stomach is based on the following principles:
- Refuse fast carbohydrates, slow ones consumed 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 for salad dressings.
- Use of a broth based on parsley and rose hips, which removes excess fluid and toxins from the body.
- Daily availability of low-fat fermented milk products in the menu.
- Cabbage rejection, which triggers gas accumulation.
- Consume fresh cucumber salad regularly.
Combine proper nutrition and regular exercise. Only an integrated approach will help you get positive results. If you want to lose weight on your stomach, it is also advisable to do cosmetic procedures, such as body wraps that help burn fat.