An effective diet for weight loss. Top 5 best diets

There are many diets out there today. Low-calorie, low-fat, protein, mono-diet 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 should consult a specialist and undergo a medical examination. This is the only way to be sure that you will not damage the organism.

It is not recommended to choose too rigid diets. Yes, they can give a short-term result in the form of a few pounds 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 a proper diet, change the way you eat and supplement all of 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 mono-diet is very popular. Frequent and long-term use is not recommended. But if you do everything right, you can improve the work of the gastrointestinal tract, balance the microflora in the stomach, and cleanse the body of toxins. By itself, kefir is a very useful product that gives a sustainable weight loss result and benefits the whole body.

There are several options for the kefir diet:

1. Within 3 days, you need to drink 1. 5 liters of kefir per day. This part is divided into 5-6 meals. Sugar cannot be added to kefir, and the use of additional products is prohibited. Such a mono-diet should not be used for more than three days.
2. The same amount 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.
3. This type of kefir diet is called "striped" because the days on kefir alternate with regular days when it is allowed to eat any food.
4. Every day you need to drink 1. 5 liters of kefir, as well as eat the suggested products (list below).

This is what an approximate diet for 1 diet approach might look like:

• 1st day - boiled potatoes 5 pcs. ;
• 2nd day - boiled chicken (100 g);
• 3rd day - another portion of boiled meat (100 g);
• 4th day - boiled fish (100 g);
• day 5 - you can eat fruits or vegetables (except high-calorie bananas and grapes);
• 6th day - only kefir;
• 7th day - fasting day, it is allowed to drink only mineral water.

Kefir diet causes stress for the body, so it is not recommended to repeat it earlier than a month. And if the diet process itself causes you a lot of discomfort and is difficult, then the breaks should be at least two months.

Kremlin diet

This diet has proven its effectiveness 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. Moreover, the weight disappears according to a certain pattern: the more extra pounds, the easier and faster they disappear. The essence of Kremlin diets is to reduce the amount of carbohydrates consumed. When losing weight, 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 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 restriction.

The calorie content of the product is measured in points, whereby 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 calories, and do not eat 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 cook 3 sausages (0 points), eat 100 g of fried eggplants (5 points) and drink tea without sugar (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 cutlet is suitable as a second dish (100 g - 0 points), drink - coffee withoutSahara.
• Afternoon snack: low-calorie black olives (10 pieces - 2 points).
• Dinner: fresh ripe tomato (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 - one 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, it is necessary to take a break of 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 have to do anything else with the grains. You cannot add salt and sugar to porridge. During the day, buckwheat can be eaten in any quantity, and 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 bothers you too much, you can dilute kefir with water (1: 1) and drink it.

There is a less strict version of this diet, where it is allowed to drink low-fat yogurt, eat a few 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 excess weight does not return. Try not to overeat, don't eat later than 4 hours before going to bed and don't make yourself hungry days.

carbohydrate-free diet

A no-carb diet is an effective weight loss diet that allows you to lose extra pounds quickly and efficiently. Its essence is to reduce the amount of consumed carbohydrates (sugar and starch). You are allowed to consume 250 allowed calories per day, 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, the consumption of sugar, fruit (except citrus fruits), potatoes, carrots, flour, bread, dairy products, corn, cereals, fat, sugar and alcoholic beverages is very limited. 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 8 p. m. not to eat at all;
• adopt the principle of fractional nutrition (eat in small portions at least 5 times a day).

Sample selection menu:

• boiled lean meat, cooked without salt and spices, divide it into 4 parts (about 100 g each piece) and add a vegetable side dish to the daily portion (200-300 g is eaten during the day). As a drink, rosehip broth is suitable, which should be drunk in the morning and in the evening.
• 250 g of boiled 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 beneficial for the body, helps in rapid weight loss, normalization of metabolism, and apples 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:

1. During the day you can eat an unlimited number of apples, as well as drink a lot of water.
2. During the day, it is allowed to eat 1. 5 kg of apples, you cannot drink liquid (the moisture contained in the apples will be enough)
3. Kefir is added to apples: for one fruit - half a glass of kefir. There should be 5-6 meals a day.
4. This version of the apple diet is the hardest. The number of fruits consumed per day varies 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 brown bread crackers and drink green tea.

It is useful to sit on an apple diet for three days for people who have stopped smoking. Along with apples, it is allowed to drink green tea.

Useful tips for dieters

In most cases, the basis of malnutrition is an untimely meal. Nutritionists recommend that you eat at least 4 times a day and take breaks of 3-4 hours 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 turn into fat. Proper nutrition is the key to a normal weight and good health.

If you get used to the regimen, the stomach will prepare for the next meal, emphasizing 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 deposited. At the same time, if you skip a meal, you can damage the stomach, because the gastric juice will start to erode the intestinal walls.

According to doctors, harmless diets simply do not exist. 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), regaining the lost pounds after the end of the diet. In order to avoid these consequences, it is necessary to take vitamins with any diet, and also gradually abandon them. That is, and then restrict yourself in your diet, but not so strictly. And in order 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 dulls the feeling of hunger. If water seems too boring, you can replace it with herbal or regular tea, sugar-free berry soup or compote. 1-2 cups of warm liquid will help dull the feeling of hunger.

Eat slowly and chew your food thoroughly. This way, you will not only be able to absorb more nutrients, but you will also enjoy your meal. Try not to snack while running, find at least 10-15 minutes to devote yourself to their food, your body will thank you for it.

Avoid stress. Many people are used to "grab" troubles 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 strength, but is also very useful for weight loss.

Now you know the recipes for 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 in your diet yourself. Before going on a diet, consult your doctor.