Popular weight loss diets are short-term, but difficult to tolerate due to many restrictions, or long-term, in which the weight does not disappear as quickly. The advantage of long-term diets is the ability to lose 20 kg or more without the effect of regaining body weight. In addition, there are diets that help you lose weight locally, for example, to lose weight only in the hips or abdomen.
Why does excess weight appear?
An improper diet with the daily consumption of fatty and fried foods, mayonnaise and a large number of flour products is the main reason for the appearance of extra kilos. The situation is exacerbated by a passive lifestyle, a lack of regular exercise.
Due to improper nutrition, metabolism slows down, blood vessels become clogged with cholesterol, the body stops burning subcutaneous fat cells, causing their accumulation. Due to errors in diet, the digestive system becomes clogged with toxins, intestinal peristalsis is disturbed, and edema appears.
Regular physical activity will help speed up the weight loss process.
Slimming mechanism
The basic principle of diet diets is to reduce the daily amount of calories. When the body is in a calorie deficit, the natural process of burning fat cells is triggered.
Additional Effects:
- elimination of toxic substances;
- removal of accumulated fluid, which helps to eliminate edema;
- normalization of intestinal peristalsis;
- acceleration of metabolism;
- clean the blood vessels of cholesterol plaques.
Types of diets
There are many different diets to lose weight.
Fast
The advantage of fast diets is that they allow you to lose 2-5 kg in a few days. But they have a major drawback: the lost weight will quickly return if, at the end of the diet, you do not adhere to proper nutrition.
Slow
Slow diets can last 1 to 3 months or more. Their diet is very diverse. The main principle is to eat well, limit the daily amount of calories.
Despite the fact that the weight will not disappear too quickly, they allow you to shed 20 kg or more. At the same time, the probability that the lost weight will reappear, as with fast diets, is practically absent.
Rating of the most popular diets.
The most popular diets include:
- Protasov's diet;
- for the lazy;
- buckwheat;
- kefir.
Protasov diet
It allows you not only to get rid of excess weight, but also to normalize the digestive system, change the attitude to food, improve the general condition of the body and eliminate toxins. The duration of the diet is 5 weeks, the result is less 15 kg. You can repeat the diet no more than once every six months.
Beginning:
- For the first 14 days, consume 1. 5 kg of raw vegetables, 3 apples, 1 egg, 600 ml of fermented dairy products with a minimum fat content per day.
- 3-5 weeks: the diet remains the same, only fermented dairy products are replaced by 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 lactation.
Diet for the lazy
- Drink 2 glasses of water 30 minutes before meals and in the morning (immediately after sleeping).
- Do not drink water or other liquids within 2 hours of eating.
- Refuse junk food: fat, 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
Buckwheat dietary diet gives good results in weight loss. But this is a strict diet with a meager menu, so it is difficult to follow. The principle is to use only a buckwheat, boiled in water without salt or oil. You can eat buckwheat in unlimited quantities.
Fermented fruits and dairy products (minimum fat content) are allowed as snacks, but no more than ½ glass at a time.
Duration options:
- 3 days (only buckwheat in the diet),
- 7 days (with snacks allowed)
- 2 weeks (fermented dairy products, some lean meat).
The result depends on the duration: from 3 to 10 kg.
Contraindications: vitamin deficiency, diseases of the digestive organs, pregnancy and lactation.
Buckwheat diet assumes several compliance options: in the classic version, you can only eat buckwheat, in the moderate version, lean meats and dairy products are allowed
Kefir diet
With a kefir diet, the weight will disappear quickly, while the intestines will be cleaned well.
Nutritional principles:
- Eat only one kefir with a minimal percentage of fat. 1-2 liters. per day.
- Acceptance of fractional kefir - every 2, 5 hours you should not drink more than 1 glass.
- Drink enough water: at least 2 liters per day.
The duration of the diet is 2 to 4 days. The result is minus 5 kg or more, depending on the starting weight. Contraindications: high gastric acidity, gout, pregnancy and lactation, rheumatism, acute and chronic diseases of the gastrointestinal tract.
Which diet is better
The choice of the type of diet to lose weight depends on the result you want to obtain. The main thing to remember is that the stricter the diet, the shorter its duration should be in order to exclude damage to the digestive organs and not cause side effects and a number of complications.
To lose weight quickly
If the goal is to lose 2 to 5 kg in a few days, the kefir diet would be the best option.
There are other strict diets, the principle of which is almost the same: limit the number of calories per day to a minimum. Fast diets are based on eating 1-2 foods that have a minimal calorie content and help cleanse the intestines.
The disadvantage of such diets is that it is difficult to bear, they have many contraindications, with prolonged adherence they harm the body. Express diets are an option for those who urgently need to lose weight during the holidays.
For gradual weight loss
Long-term diets for a period of 1 month or more are a diet with many allowed foods that have a minimum calorie content and the correct ratio of fat, protein, and carbohydrate. 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, etc.
The advantage of gradual weight loss is that, in the absence of the effect of regaining body weight, there is a risk that the lost pounds will reappear.
The downside to a slow diet is that the weight will slowly disappear.
Diets for abdomen and sides.
Special diets help to lose weight locally by eliminating the layer of fat in the most problem areas. A diet that helps to eliminate the belly is based on the following principles:
- Rejection of fast carbohydrates, the slow ones are consumed only in the morning (up to 12 hours).
- Pineapple and grapefruit, which have a fat burning effect, should be included on the menu.
- Avoid salt and oil - only lemon juice is used to dress salads.
- The use of broths based on parsley and rose hip, which eliminate excess fluids and toxins from the body.
- Daily availability of low-fat fermented dairy products on the menu.
- Cabbage rejection, which causes gas accumulation.
- Regular consumption of fresh cucumber salad.
Combine proper nutrition and regular exercise. Only an integrated approach will help you get a positive result. If you need to lose weight on the stomach, it is also recommended to carry out cosmetic procedures, for example, body wraps that help burn fat.