There are many 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 of them can even harm the body. It is also very important to combine diet and exercise changes to achieve effective results. And most importantly, before using an effective diet for weight loss, you must consult a specialist and undergo a medical examination. This is the only way to be sure that you will not harm the body.
It is not recommended to choose too strict diets. Yes, they can give a short-term result 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 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 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 functioning 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 a sustainable result for losing weight and benefits the whole body.
There are many options for kefir diet:
- Within 3 days, you must drink 1. 5 liters of kefir daily. This part 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 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.
- 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 the intended products to eat (list below).
Here's what an approximate diet approach might look like for 1 diet:
- 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 bananas and high-calorie grapes);
- day 6 - only kefir;
- day 7 - fasting day, it is allowed to drink only mineral water.
The kefir diet puts stress on the body, so it is not recommended to repeat it earlier than in a month. And if the very diet process gives you a lot of inconvenience and is difficult, then breaks should reach 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 to it longer, then it is possible to lose up to 15 kg in a month and a half. Moreover, the weight disappears in a certain pattern: the more extra pounds, the easier and faster they go. The essence of the Kremlin diet is a reduction in the amount of carbohydrates consumed. During weight loss, the body consumes energy reserves from body fat, and even using 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-carbohydrate vegetables without restrictions.
The calorie content of the products is measured in points, where 1 point is equal to 1 gram of carbohydrates 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, there should be 40 points on the diet, and when you keep 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 chop is suitable as a second course (100 g - 0 points), drink -coffee without Sahara.
- Evening 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 strict, but very effective. With it, you can lose up to 10 kg. Duration - per 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 must 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 overnight. In the morning, you must drain the excess liquid and you can eat, you do not need to do anything else with the cereal. You can not 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 overwhelms you, you can dilute kefir with water (1: 1) and drink it.
There is a less strict version of this diet, where you are allowed to drink low-fat yogurt, eat a few fruits or vegetables. But the results from 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 out, don't eat later than 4 hours before bedtime and don't starve yourself for days.
carb-free 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 are allowed to eat 250 allowed calories, which come in the form of carbohydrates. At the same time, you can eat meat, fish, citrus fruits, berries, vegetables, root crops in unlimited quantities.
At the same time, the consumption of sugar, fruits (except citrus fruits), potatoes, carrots, flour, bread, dairy products, corn, cereals, fats, sugars and alcohol is very 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 at all;
- adopt the principle of fractional nutrition (eat in small portions at least 5 times a day).
A 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 serving (200-300 g is eaten during the day). As a drink, rosehip broth is suitable, which you have to drink in the morning and in the evening.
- 250 g of lean cooked meat, 2 cups of tea and 2 glasses of juice divided into 5 meals.
apple diet
The apple diet is great for weight loss. This result is extremely beneficial for the body, it helps to lose weight quickly, normalize metabolism, and apples also have a positive effect on the body of people suffering from hypertension, and are also suitable as a preventive measure withfor atherosclerosis.
There are many options for an 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 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 amount of fruit 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 - 1kg. It is also permissible to eat black bread crackers and drink green tea.
It is useful to sit on an apple diet for three days for people who quit smoking. In addition to apples, it is also allowed to drink green tea.
Helpful tips for dieters
In most cases, the root cause of malnutrition is an untimely meal. 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 become fat. Proper nutrition is the key to a normal weight and good health.
If you are accustomed to the regime, then 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 fully absorbed, and the fat will no longer be deposited. At the same time, if you skip a meal, you can harm the stomach, because the gastric juice will start to erode the intestinal walls.
According to doctors, there are no foolproof diets. The most unpleasant consequences of any diet can be: an insufficient amount of nutrients needed by the body, gradual addiction (over time, the diet stops working), lost kilograms returned after thecomplete a diet. 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 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 hot water increases the feeling of hunger. If water seems too boring for you, you can replace it with herbal or regular tea, sugar-free berry broth or compote. 1-2 cups of warm liquid will help alleviate the feeling of hunger.
Eat slowly and chew your food well. So not only will you be able to absorb more nutrients, but also enjoy your meal. Try not to snack on the run, get at least 10-15 minutes to spend on their food, your body will be grateful for it.
Avoid stress. Many people are used to the trouble of "seizure" with a piece of cake. If you can't avoid stress, find another way to deal with it. Physical activity not only helps to restore calmness and 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, strictly 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.