Popular weight loss diets are short-lived but difficult to tolerate due to many limitations or long-term ones in which the weight does not disappear so quickly. The advantage of a long-term diet is the loss of 20 kg or more of weight without the effect of regaining body weight. In addition, there are diets that can help you lose weight locally, for example, to lose weight only in the thighs or abdomen.
Why does excess weight appear?
Improper diet with daily consumption of fatty and fried foods, mayonnaise and large amounts of flour products is the main reason for the appearance of extra pounds. The situation is aggravated 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, provoking their accumulation. Due to mistakes in the diet, the digestive system is broken down by toxins, intestinal peristalsis is violated and edema occurs.
Regular physical activity will help speed up the weight loss process.
Slimming mechanism
The basic principle of the diet is to reduce daily calories. When the body is in a calorie deficit, the natural process of burning fat cells begins.
Additional effects:
- Elimination of toxic substances;
- Removal of accumulated fluid, which helps to eliminate swelling;
- Normalization of intestinal peristalsis;
- Speeding up metabolism;
- Cleansing blood vessels from cholesterol plaques.
Types of diet
There are many different diets for weight loss.
Fast
The advantage of fast diets is that they allow you to lose 2-5 kg in a few days. But they have a significant drawback - lost weight will return quickly if you do not follow a proper diet at the end of the diet.
Slow
A slow diet can last from 1 to 3 months or more. Their diet is very varied. The main principle is to eat right, to limit the daily number of calories.
Although the weight does not disappear very quickly, they allow you to lose 20 kg or more. At the same time, the probability that the lost weight will return again, as well as during a fast diet, is practically non-existent.
Rating of the most popular diets
The most popular diets include:
- Protasov diet;
- For the lazy;
- Buckwheat;
- Kefir
Diet Protasov
It allows you to not only get rid of excess weight, but also to normalize the digestive system, change attitudes towards food, improve the general condition of the body and eliminate toxins. The duration of the diet is 5 weeks, the result is minus 15 kg. You can repeat the diet for no more than six months.
Principles:
- For the first 14 days, take 1. 5 kg of raw vegetables, 3 apples, 1 egg, 600 ml of fermented milk product per day.
- 3-5 weeks: The diet remains the same, only fermented dairy products are replaced with the same amount of lean meat and lean fish.
- You should 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 eating and in the morning (at bedtime).
- Do not drink water or other liquids within 2 hours after eating.
- Avoid junk food - fatty, fried, mayonnaise and sauces based on it, sugar. Limit salt. Use tea instead of coffee, 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, disorders of the kidneys and other organs of the urinary system.
Buckwheat diet
Buckwheat diet diet gives good results in weight loss. But it is a strict diet that has a meager menu, so it is difficult to maintain. The principle is to use only one buckwheat, without salt and oil cooked in water. You can eat unlimited amount of buckwheat.
It is allowed to take fruit and fermented dairy products (minimum fat content), but not more than once a day ½ cup.
Duration options:
- 3 days (buckwheat only in the diet),
- 7 days (with allowed meals)
- 2 weeks (fermented dairy products, lean meat).
The result depends on the duration - from 3 to 10 kg.
Contraindications: vitamin deficiency, diseases of the digestive organs, pregnancy and lactation.
The buckwheat diet includes several compliance options: In the classic version - you can only eat buckwheat, even in general - lean meat and dairy products are allowed
Kefir diet
Weight loss will be followed by fatigue and constant tiredness.
Nutrition principles:
- Get only one kefir with a minimum percentage of fat. 1-2 liters. Each day.
- Fractional intake of kefir - every 2 to 5 hours you should drink no more than 1 cup.
- Drink enough water - at least 2 liters a 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 diseases of the gastrointestinal tract.
Which diet is better
Choosing the type of diet for weight loss depends on what result you want to achieve. The main thing to remember is that the more strict the diet, the shorter its duration should be in order to rule out damage to the digestive organs and not cause side effects and a number of complications.
For rapid weight loss
If the goal is to lose 2 to 5 kg in a few days, a kefir diet will be the best option.
There are other strict diets, the principle of which is almost the same - a minimum limit on the number of calories per day. A fast diet is based on taking 1-2 foods that have minimal calories and help cleanse the intestines.
The disadvantage of such a diet is that it is difficult to resist, they have many contraindications, with long-term protection they harm the body. Express diet is an option for those who urgently need to lose weight on vacation.
For gradual weight loss
Long-term diets for a period of 1 month or more is a diet that has many permitted foods that have minimal calories and the right ratio of fats, proteins 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: eggs, low-calorie monthly, etc. Sh.
The advantage of gradual weight loss is the absence of the effect of regaining body weight, the risk of losing the lost pounds again.
The disadvantage of a slow diet is that the weight will slowly disappear.
Diets for the abdomen and sides
Special diets promote local weight loss by eliminating the fatty layer in the most problematic areas. The diet that helps to get rid of the belly is based on the following principles:
- Refuse fast carbohydrates, take slowly only in the morning (before 12 o'clock).
- Pineapple and grapefruit, which have a fat burning effect, should be on the menu.
- Avoid salt and oil - only lemon juice is used to make salads.
- Use broths based on parsley and rose hips to remove excess fluid and toxins from the body.
- Daily availability of low-fat fermented dairy products on the menu.
- Refuse cabbage, which causes gas to accumulate.
- Regular consumption of fresh cucumber fresh salad.
Combine proper nutrition with regular exercise. Only an integrated approach will help you get a positive result. If you need to lose weight in the stomach, it is additionally recommended to perform cosmetic procedures, for example, body wraps that help burn fat.