There are many diets out there these days. Low-calorie, low-fat, protein, mono-diets and others - there is a lot 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 diet changes 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. Only in this way will you be sure that you will not harm the body.
It is not recommended to choose too hard diets. Yes, they can give a short-term result in the form of a few pounds lost, 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 strictness, this mono-diet is very popular. It is not recommended to use frequently and for a long time. But if you do everything right, you can improve the work of the gastrointestinal tract, balance the microflora in the stomach, and cleanse the body of toxins. In itself, kefir is a very useful product that provides a sustainable result of losing weight and is beneficial for the whole body.
There are several options for a kefir diet:
- Within 3 days, you should drink 1. 5 liters of kefir daily. This portion 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 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 "striped" because kefir days alternate with regular days when you are allowed to eat any food.
- Every day you should drink 1. 5 liters of kefir, as well as eat the suggested products (list below).
Here's what an approximate diet for 1 dietary approach might look like:
- 1 day - 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 high-calorie bananas and grapes);
- day 6 - only kefir;
- day 7 - fasting day, it is allowed to drink only mineral water.
The kefir diet causes stress to the body, so it is not recommended to repeat it earlier than a month. And if the diet process itself gives you a lot of inconvenience and is difficult, then the 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 quite possible to lose up to 15 kg in a month and a half. In addition, weight disappears in a certain pattern: the more extra 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 uses energy reserves from body fat, and even the use of a large amount of protein does not interfere with the positive result.
The main rule of this diet, which must be strictly followed, 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-carb vegetables without restrictions.
The caloric content of products is measured in points, where 1 point is equal to 1 gram of carbohydrates contained in 100 g of the product. The diet will be even more effective if you not only count points, but also calories, and also do not eat later than 4 hours before going to bed. When losing weight, the diet should be 40 points, and when maintaining weight - 60 points.
An approximate menu for 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: cut the cabbage salad and season it with vegetable oil (100 g - 5 points), cook cream cheese soup (250 g - 6 points), pork steak is suitable as a second course (100 g - 0 points), drink - coffeewithout the 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 difficult, but very effective. With it you can lose up to 10 kg. Duration - a week. Buckwheat provides the body with a long-lasting feeling of satiety, purifies the body and has a beneficial effect on the condition of the skin. After such a diet, you should take a break for at least a month, maybe more.
For this diet, you need to cook buckwheat in a special way: pour a cup of cereal with 2 cups of boiling water and leave overnight. In the morning you need to squeeze out the excess liquid and you can eat, you don't need to do anything else with the cereal. You can not add salt and sugar to the porridge. During the day, buckwheat can be eaten in any quantity, water can also be drunk 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 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, eat a few fruits or vegetables. But the results of this approach will be less impressive. Do not forget 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 skip, don't eat later than 4 hours before going to bed and don't make yourself hungry days.
carbohydrate-free diet
A carbohydrate-free diet is an effective weight loss diet that allows you to quickly and effectively lose extra pounds. Its essence is to reduce the amount of consumed carbohydrates (sugar and starch). Per day, you are allowed to consume 250 allowed calories, which come in the form of carbohydrates. At the same time, you can consume 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, sweets and alcoholic beverages is severely 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 small meals (eat in small portions at least 5 times a day).
Sample selection menu:
- boiled lean meat, prepared without salt and spices, divided into 4 parts (about 100 g each piece) and add a vegetable side dish to the portion daily (200-300 g are eaten throughout the day). As a drink, rosehip broth is suitable, which you should drink in the morning and in the evening.
- 250 g of boiled lean meat, 2 cups of tea and 2 cups of juice, divided into 5 meals.
apple diet
The apple diet is great for weight loss. This fruit is extremely useful for the body, helps to lose weight quickly, normalize metabolism, and also apples 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 an apple diet:
- During the day, you can eat an unlimited number of apples, as well as drink a lot of water.
- During the day it is allowed to eat 1. 5 kg of apples, you can not drink liquid (the moisture contained in the apples will be enough)
- Kefir is added to the apples: for one fruit - half a cup 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 varies daily depending on the day: 1st day - 1 kg of apples, 2nd - 1. 5 kg, 3rd - 2 kg, 4th - 2 kg, 5th - 1. 5kg, 6th - 1 kg. It is also allowed to eat brown bread crackers and drink green tea.
It is useful to sit on an apple diet for three days for people who refuse to smoke. Along with apples, it is allowed to drink green tea.
Useful tips for diets
In most cases, the basis of malnutrition is untimely feeding. Nutritionists recommend eating at least 4 times a day and taking breaks 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 will not be fully absorbed and some of the nutrients will turn into fat. Proper nutrition is the key to a normal weight and good health.
If you get used to the mode, 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 fats will no longer be deposited. At the same time, if you skip a meal, you can harm the stomach, as the gastric juice will begin to corrode 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 needed by the body, gradual addiction (over time, the diet simply stops working), return of lost pounds after the end of the diet. To avoid these consequences, it is necessary to take vitamins with each diet, as well as to leave it gradually. That is, then restrict yourself in eating, but not so strictly. And 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 warm water dulls the feeling of hunger. If water seems too boring for you, you can replace it with herbal or regular tea, berry broth without sugar or compote. 1-2 glasses of warm liquid will help dull the feeling of hunger.
Eat slowly and chew your food thoroughly. This way, you will not only be able to absorb more nutrients, but also enjoy your food. Try not to snack on the go, find at least 10-15 minutes to devote to food, your body will thank you for it.
Avoid stress. Many people are used to "grabbing" 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 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 like, strict 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.