There are so 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 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 you will not harm the body.
It is not recommended to choose very strict diets. Yes, they can give a short-term result in the form of shedding a few pounds, 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 support 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 mono diet is very popular. Frequent and prolonged use is not recommended. 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. Kefir alone is a very useful product that provides a sustainable result in weight loss and benefits the whole body.
There are several options for the kefir diet:
- Within 3 days you need to drink 1. 5 liters of kefir per day. 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 mono-diet should not be used for more than three days.
- The same volume of kefir (1. 5 liters) can be varied 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 "stripped" 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 and eat the recommended products (list below).
An approximate diet for 1 dietary approach might look like this:
- 1st day - 5 boiled potatoes;
- 2nd day - boiled chicken (100 g);
- 3rd day - another portion of boiled meat (100 g);
- 4th day - boiled fish (100 g);
- 5th day - 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 in the body, so it is not recommended to repeat it before a month. And if the dieting process gives you a lot of inconvenience and is difficult, then the breaks should reach at least two months.
the Kremlin diet
This diet has proven its effectiveness many times over. Following this, you can lose up to 6 kg in 8 days. And if you stick to it longer, it is quite possible to lose up to 15 kg in a month and a half. In addition, the weight is lost in a certain pattern: the more pounds, 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 basic rule of this diet, which must be strictly followed, is to stay away from sugar in any way. Even a piece of sugar will equal the daily norm. You can eat fish, meat, eggs, cheese, low-carb vegetables without restriction.
The calorie content of products is measured at points where 1 point is equal to 1 gram of carbohydrates contained in 100 g of product. The diet will be even more effective if you count not only points, but also calories and do not eat 4 hours before bedtime. When you lose weight, diet should be 40 points, and when you maintain 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 unsweetened tea (0 points).
- Lunch: Chop coleslaw and season with vegetable oil (100 g - 5 points), cook cream cheese soup (250 g - 6 points), pork chops are suitable as a second dish (100 g - 0 points), drink - without Sahara coffee.
- 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 - one week. Buckwheat gives the body 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 overnight. In the morning you need to 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 the porridge. Buckwheat can be eaten as much as you want during the day, and you can drink unlimited amounts of water. It is allowed to drink kefir, not 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 are allowed to drink low-fat yogurt and eat a few fruits or vegetables. But the results of this approach will be less impressive. During the buckwheat diet, be sure to drink multivitamins, and after its end - continue to eat in moderation so that the extra pounds do not return. Try not to be late, do not eat 4 hours before bedtime and do not make yourself hungry.
no carbohydrate diet
A no-carb 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. You are allowed to consume 250 allowable calories per day, which comes in the form of carbohydrates. At the same time, you can consume meat, fish, citrus fruits, fruits, 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, oils, sugary and alcoholic beverages is also severely limited. The basic rules of a no-carb diet:
- it is forbidden to drink 30 minutes after eating;
- you can fry food only in olive oil;
- Do not eat after 20 hours;
- adopting the principle of fractional nutrition (eating in small portions at least 5 times a day).
Sample menu for selection:
- boiled lean meat, cooked without salt and spices, divided into 4 parts (about 100 g each) and add a vegetable side dish to the daily portion (200-300 g is eaten during the day). As a drink, rosehip juice is suitable, which you need to drink in the morning and in the evening.
- 250 g of boiled lean meat, 2 glasses of tea and 2 glasses of juice divided into 5 meals.
apple diet
The apple diet is great for weight loss. This fruit is extremely useful for the body, it helps to lose weight quickly, normalize the 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:
- You can eat an unlimited number of apples during the day and drink plenty of water.
- It is allowed to eat 1. 5 kg of apples during the day, you can not drink liquids (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 a day.
- This version of the apple diet is the most difficult. The number of fruits consumed depends 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 crackers and drink green tea.
It is beneficial for people who quit smoking to have an apple diet for three days. It is also allowed to drink green tea with apples.
Useful tips for dieters
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 fully digest food. If you reduce the number of meals and 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 normal weight and health.
If you familiarize yourself with 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 accumulate. At the same time, you can damage the stomach if you skip meals because gastric juice begins to erode 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 weight after the diet is complete. To avoid these consequences, it is necessary to take vitamins with any diet and gradually release them. So, limit yourself in nutrition, but not too strict. And to increase 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 suppresses the feeling of hunger. If water is too boring for you, you can replace it with herbal or regular tea, unsweetened fruit juice or compote. 1-2 glasses of warm liquid will help relieve the feeling of hunger.
Eat slowly and chew your food thoroughly. So you will not only get more nutrients, but also enjoy your meal. Try not to snack while running, devote at least 10-15 minutes to their meals, your body will be grateful for it.
Avoiding stress. Many people are used to "seizing" 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 strength, but is 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 that you like, strict or non-strict, and follow the recommendations. And remember that you should not violate the recommendations, go on a diet longer than the prescribed time and do not make changes in the diet yourself. Consult your doctor before starting the diet.