There are many diets today. Low-calorie, low-fat, high-protein, mono-diets and others - there are many to choose from. However, not all of them are effective in the process of losing weight, 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 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 a very strict diet. Yes, they can give a short-term result in the form of a few kilograms dropped, but this will affect your well-being and mood, and then the extra pounds will quickly return. It is more effective to gradually switch to proper nutrition, change your diet and complement all this with physical activity. In this case, it will appear not only to get rid of extra pounds, but also to improve health.
Kefir diet
Despite all its severity, this mono-diet is very popular. It is not recommended to use it often and for a long time. But if you do everything correctly, you can improve the work of the gastrointestinal tract, balance the microflora in the stomach, and cleanse the body of toxins. Kefir in itself is a very useful product that gives lasting results for weight loss and benefits the whole body.
Kefir diet has several options:
- You need to drink 1. 5 liters of kefir per day for 3 days. 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 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 are alternated with regular days when you are allowed to eat any food.
- You need to drink 1. 5 liters of kefir every day, and also eat the recommended products (list below).
An approximate diet for 1 diet 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;
- day 7 - fasting day, it is allowed to drink only mineral water.
The kefir diet creates stress on the body, so it is not recommended to repeat it before a month. If the diet process itself gives you a lot of discomfort and is difficult, the breaks should be at least two months.
Kremlin diet
This diet has proven its effectiveness many times. By following it, you can lose up to 6 kg in 8 days. If you stick to it more, it is quite possible to lose up to 15 kg in a month and a half. Moreover, the weight disappears in a certain way: 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 consumes energy reserves from body fat, and even consuming a large amount of protein does not prevent a positive result.
The main rule of this diet, which must be strictly observed, is to avoid sugar in any form. Even a piece of sugar will be equal to the daily norm. You can eat fish, meat, eggs, cheese, low-carb vegetables without restriction.
The calorie content of products is measured in points, where 1 point is equal to 1 gram of carbohydrates in 100 g of product. The diet will be more effective if you not only count points, but also count calories, and if you do not eat later than 4 hours before going to bed. When losing weight, the diet should be 40 points, and when maintaining weight, it should be 60 points.
An approximate menu of 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 tea without sugar (0 points).
- Lunch: chop cabbage salad and season with vegetable oil (100 g - 5 points), cook cream cheese soup (250 g - 6 points), pork chops are suitable as a second course (100 g - 0 points), drink - Saharawithout coffee.
- Afternoon snack: low-calorie black olives (10 pieces - 2 points).
- Dinner: fresh 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. 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 cup of grain with 2 cups of boiling water and leave it overnight. In the morning, you need to drain the liquid and you can eat it, you don't need to do anything else with the cereal. You can not add salt and sugar to porridge. Buckwheat can be eaten in any amount during the day, and you can also drink an unlimited amount of water. It is allowed to drink no more than 1 liter of kefir per day. The last meal should be no later than 4 hours before bedtime. If the feeling of hunger torments you a lot, dilute kefir with water (1: 1) and you can 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. Be sure to drink 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 overeat, eat no later than 4 hours before going to bed, and do not starve yourself for days.
carbohydrate-free diet
A carbohydrate-free 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. It is allowed to consume 250 permissible calories per day, which come in the form of carbohydrates. At the same time, you can consume an unlimited amount of meat, fish, citrus fruits, berries, vegetables, root crops.
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 strictly limited. Basic rules of a carbohydrate-free diet:
- it is forbidden to drink 30 minutes after eating;
- food can be fried only in olive oil;
- Do not eat after 20 hours;
- adopt the principle of fractional nutrition (eat at least 5 times a day in small portions).
Sample menu to choose from:
- boiled lean meat, cooked without salt and spices, divided into 4 parts (each piece is about 100 g) and add a vegetable side dish to the daily serving (200-300 g is eaten during the day). As a drink, rose broth, which should be drunk in the morning and evening, is suitable.
- 250 g of boiled lean meat, 2 cups of tea and 2 cups of juice are divided into 5 meals.
apple diet
Apple diet is great for weight loss. This fruit is extremely useful for the body, it helps to lose weight quickly, normalize metabolism, apples also have a positive effect on the body of people suffering from hypertension and are also suitable for preventing atherosclerosis.
There are several variants of the apple diet:
- During the day, you can eat an unlimited number of apples and also drink plenty of water.
- It is allowed to eat 1. 5 kg of apples per day, you cannot drink liquid (the moisture contained 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 strictest. The number of consumed fruits 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 - 1 kg. It is also allowed to eat black bread crackers and drink green tea.
For people who have quit smoking, sitting on an apple diet for three days is beneficial. It is allowed to drink green tea along with apples.
Helpful tips for dieters
In most cases, malnutrition is caused by not eating at the right time. Nutritionists recommend eating at least 4 times a day and taking a break of 3-4 hours between meals. This time will be enough for the body to completely digest the food. If you reduce the number of meals, but increase the portions, the food will not be fully absorbed and some food will turn into fat. Proper nutrition is the key to normal weight and good health.
If you get used to the regime, the stomach will prepare for the next meal by emphasizing the right amount of gastric juice. This will improve the digestion process, products will be completely absorbed and fat will no longer accumulate. At the same time, if you refuse to eat, you can damage the stomach, because 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: insufficient amount of nutrients needed by the body, gradual addiction (over time, the diet simply stops working), return of lost kilograms after the diet is completed. To avoid these consequences, it is necessary to take vitamins with any diet, as well as to leave it gradually. That is, then limit yourself in nutrition, but not so seriously. 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 reduces the feeling of hunger. If water seems too boring for you, you can replace it with herbal or regular tea, unsweetened berry broth or compote. 1-2 glasses of warm liquid will help dull the feeling of hunger.
Eat slowly and chew your food thoroughly. Thus, you will not only take in more food, but also enjoy your food. Try not to eat snacks on the run, spend at least 10-15 minutes eating them, your body will be grateful for it.
Avoid stress. Many people are used to "grabbing" the problem 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 weight loss.
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 in the diet yourself. Consult your doctor before going on a diet.