There are so many diets out there these days. Low-calorie, low-fat, high-protein, mono-diets and more - there are plenty 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 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 it does not harm the body.
It is not recommended to choose a very rigid diet. Yes, they can give a short-term result in the form of a few kilograms lost, but this affects your well-being and mood, and then the extra pounds quickly return. It is much more effective if we gradually switch to proper nutrition, change our diet and supplement all this with physical activity. In this case, it turns 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. It is not recommended to use it often and for a long time. But if you do everything right, you can improve the functioning of the gastrointestinal tract, balance the microflora of the stomach, and cleanse the body of toxins. In itself, kefir is a very useful product that provides sustainable results in weight loss and has a beneficial effect on the entire body.
There are several options for the kefir diet:
- Drink 1. 5 liters of kefir per day within 3 days. This portion is divided into 5-6 meals. No sugar can be added to kefir, and the use of other products is prohibited. 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 one 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 can eat any food.
- You should drink 1. 5 liters of kefir every day, as well as eat the recommended products (the list below).
An approximate diet for 1 diet can look like this:
- Day 1 - 5 boiled potatoes. ;
- 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 high-calorie bananas and grapes);
- 6th day - only kefir;
- Day 7 - fasting day, only mineral water is allowed.
The kefir diet causes stress in the body, so it is not recommended to repeat it more than a month earlier. And if the process of weight loss itself causes 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. By following this, you can lose up to 6 kg in 8 days. And if you continue to stick to it, you can lose up to 15 kg in a month and a half. Moreover, the weight disappears according to a certain pattern: the more extra kilos, the easier and faster it goes. 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 large amounts of protein does not interfere with the positive result.
The main rule of this diet, which must be strictly followed, is the avoidance of sugar in any form. Even a piece of sugar will be equal to the daily norm. You can eat fish, meat, eggs, cheese, low-carbohydrate vegetables without restriction.
The calorie content of products is measured in points, where 1 point corresponds to 1 gram of carbohydrates 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 later before going to bed. When losing weight, the diet should be 40 points, and when maintaining weight, it should be 60 points.
The approximate menu of the Kremlin diet can be written as follows:
- Breakfast: you can cook 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 for the second course (100 g - 0 points), drink - coffee without Sahara.
- 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 tough, but very effective. You can lose up to 10 kg with it. 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, 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 grain with 2 cups of boiling water and leave it overnight. In the morning, you have to drain the excess liquid and you can eat it, you don't have to do anything else with the cereal. You cannot add salt and sugar to your porridge. Buckwheat can be consumed in any quantity during the day, and water can be drunk in unlimited quantities. It is allowed to drink kefir, up to 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 also a less strict version of this diet, where it is allowed to eat low-fat yogurt and eat some fruits or vegetables. But the result of this approach will be less impressive. Be sure to take multivitamins during the buckwheat diet, and after it ends - continue to eat in moderation so that the extra pounds do not return. Try not to overdo it, don't eat later than 4 hours before bed, and don't starve yourself for days.
carbohydrate-free diet
A carbohydrate-free diet is an effective weight loss regimen that allows you to lose extra pounds quickly and efficiently. Its essence is to reduce the amount of carbohydrates (sugar and starch) consumed. You can consume 250 allowable calories per day, which come in the form of carbohydrates. At the same time, you can eat unlimited amounts of meat, fish, citrus fruits, berries, vegetables, and root crops.
At the same time, they strongly limit the consumption of sugar, fruits (except citrus fruits), potatoes, carrots, flour, bread, dairy products, corn, cereals, fats, sugary and alcoholic beverages. Basic rules of a carbohydrate-free diet:
- do not drink for 30 minutes after eating;
- you can only fry food in olive oil;
- do not eat at all after 8 p. m. ;
- adopt the principle of partial nutrition (eat in small portions, at least 5 times a day).
You can choose from a sample menu:
- boiled lean meat, cooked without salt and spices, divided into 4 parts (about 100 g per piece), and add a vegetable side dish to the portion daily (200-300 g consumed during the day). As a drink, rosehip broth is suitable, which should be drunk in the morning and evening.
- 250 g of boiled lean meat, 2 cups of tea and 2 glasses of fruit juice divided into 5 meals.
apple diet
The apple diet is great for weight loss. This fruit has an extremely beneficial effect on the body, helps with rapid weight loss, normalizes metabolism, and apples also have a positive effect on the body of people with high blood pressure, as well as preventing atherosclerosis.
There are several options for the apple diet:
- During the day, you can eat an unlimited number of apples and drink a lot of water.
- You can eat 1. 5 kg of apples during the day, you can't drink liquid (the moisture in the apple 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 toughest. The number of fruits eaten 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 allowed to eat black bread biscuits and drink green tea.
It is useful to sit on an apple diet for three days for those who have quit smoking. You can also drink green tea with the apple.
Useful tips for dieters
In most cases, the basis of malnutrition is premature eating. Nutritionists recommend that we eat at least 4 times a day and take a break 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 is not fully absorbed and some of the nutrients are converted to fat. Proper nutrition is the key to normal weight and good health.
If you get used to the regime, then the stomach prepares for the next meal, highlighting the necessary amount of gastric juice. This improves the digestion process, the products are completely absorbed and the fat is no longer deposited. However, skipping a meal can damage your stomach, as gastric juice begins to corrode 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 dependence (with time the diet simply stops), the return of the lost kilograms after the end of the diet. In order to avoid these consequences, vitamins should be taken with any diet and gradually removed. That is, he will limit himself in nutrition, but not so strictly. And to increase the effectiveness of the diet and prevent weight gain, you need to add physical activity here. If you follow 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 to you, you can replace it with medicinal tea or traditional tea, sugar-free berry soup or compote. 1-2 cups of warm liquid helps to reduce the feeling of hunger.
Eat slowly and chew your food thoroughly. In this way, you will not only be able to absorb more nutrients, but also enjoy your meal. Try not to snack on the run, spend at least 10-15 minutes on their food, your body will thank you for it.
Avoid stress. Many people are used to "grabbing" trouble with a slice 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 of the most popular and effective diets. You just need to choose the option you want, strict or not, and follow the recommendations. And remember not to violate the recommendations, not to continue the diet longer than prescribed, and to modify the diet yourself. Consult your doctor before starting a diet.