There are many diets these days. Low-calorie, low-fat, protein, mono-diet and others - there are plenty to choose from. But not all of them are effective in the weight loss process, and some can even harm the body. It is also important to incorporate changes in diet and exercise for effective results. Most importantly, you need to consult a specialist and undergo a medical examination before using an effective diet to lose weight. This is the only way to make sure you don't hurt your body.
It is not recommended to choose a diet that is too rigid. Yes, they can give short-term results in the form of a few kilos lost, but that will affect your well-being and mood, and then the extra pounds will come back quickly. It's more effective to gradually shift to proper nutrition, change your diet, and supplement all of these with physical activity. In this case, it can not only eliminate excess weight, but also improve health.
kefir diet
Despite its seriousness, this single diet is very popular. Frequent and long-term use is not recommended. But if you do everything right, you can improve the function of your gastrointestinal tract, balance the microbiome in your stomach, and clear your body of toxins. On its own, kefir is a very useful product that provides sustainable weight loss and benefits the entire body.
There are several options for the kefir diet:
- For 3 days, you need to drink 1. 5 liters of kefir per day. This portion is divided into 5-6 meals. Kefir cannot be sweetened, and add-on products are prohibited. Such a single diet should not be used for more than three days.
- The same volume of kefir (1. 5 liters) can be varied, with one kilogram of vegetable or fruit per day. The duration of this diet should not exceed 5-6 days.
- This type of kefir diet is called a "stripe" because kefir days alternate with regular days that allow you to eat whatever you want.
- You need to drink 1. 5 liters of kefir per day, and consume the recommended products (listed below).
Here's an approximation of how a diet might look like:
- Day 1 - boiled potatoes 5;
- Day 2 - boiled chicken (100 g);
- Day 3 - another cooked meat (100 g);
- Day 4 - Boiled fish (100 g);
- Day 5 - You can eat fruit or vegetables (except high-calorie bananas and grapes);
- Day 6 - Kefir only;
- Day 7 - Fasting day, only mineral water is allowed.
The kefir diet can be stressful to the body, so it is not recommended to repeat it before a month. If the dieting process is inconvenient and difficult for you, the rest period should be at least two months.
Kremlin diet
This diet has proven its effectiveness time and time again. By following it, you can lose 6kg in 8 days. And if you stick to it longer, it's quite possible to lose 15kg in a month and a half. Also, the weights disappear in a pattern: the more extra pounds, the easier and faster they are. The essence of the Kremlin diet is to reduce carbohydrate intake. During weight loss, the body depletes the energy reserves of body fat, and even using large amounts of protein will not interfere with a positive result.
The main rule that must be followed strictly with this diet is to avoid sugar in any form. Even a candy bar will equal the daily standard. You can eat unlimited fish, meat, eggs, cheese, and low-carb vegetables.
The calorie content of a product is measured in points, where 1 point is equal to 1 gram of carbohydrates in 100 grams of the product. Not only the points, but also the calories, and not eating 4 hours before going to bed, such a diet will be more effective. When you lose weight, the diet should be 40 points, when you maintain the weight - 60 points.
A rough menu of the Kremlin diet can be written as follows:
- Breakfast: You can cook 3 sausages (0 points), eat 100 grams of fried eggplants (5 points), and drink sugar-free tea (0 points).
- Lunch: shredded cabbage salad, seasoned with vegetable oil (100 g - 5 points), cook cream cheese soup (250 g - 6 points), pork chops suitable as a second course (100 g - 0 points), drinks - no Saharacoffee.
- Afternoon snack: Low-calorie black olives (10 - 2 points).
- Dinner: Fresh ripe tomatoes (100g - 6 points), poached fish (200g - 0 points), 1 cup kefir (6 points).
Total score: 36 points.
Buckwheat Diet
This diet is very tough, but very effective. With it, you can lose up to 10kg. Duration - one week. Buckwheat provides the body with long-lasting satiety, cleanses the body and is beneficial for skin conditions. After such a diet, you need to rest for at least a month, maybe more.
For this diet, you need to cook buckwheat in a special way: pour 1 cup of cereal with 2 cups of boiling water and let it sit overnight. In the morning, you need to drain the excess fluid, you can eat it, and you don't need to do anything else with the cereal. You can't add salt and sugar to porridge. During the day, buckwheat can be eaten in any amount and can also drink an unlimited amount of water. Drinking kefir is permitted, up to 1 liter per day. The last meal should be no later than 4 hours before bedtime. If hunger is tormenting you too much, you can dilute the kefir with water (1: 1) and drink it.
There is a less restrictive version of this diet that allows you to drink low-fat yogurt and eat some fruit or vegetables. But the results of this approach will be less impressive. Be sure to drink a multivitamin during the buckwheat diet, and after it's over - continue to eat in moderation so the extra pounds don't come back. Try not to go over, don't eat 4 hours after bedtime, and don't leave yourself hungry for days.
no-carb diet
A no-carb diet is an effective weight loss diet that allows you to lose excess pounds quickly and efficiently. Its essence is to reduce the consumption of carbohydrates (sugar and starch). Every day, you can eat 250 calories in the form of carbohydrates. Meanwhile, you can eat unlimited meat, fish, citrus fruits, berries, vegetables, root crops.
Meanwhile, the consumption of sugar, fruit (except citrus fruits), potatoes, carrots, flour, bread, dairy products, corn, cereals, fats, sugar-sweetened and alcoholic beverages is strictly restricted. Basic rules for a no-carb diet:
- Do not drink within 30 minutes after meals;
- You can only fry food in olive oil;
- No food at all after 20 hours;
- Use fractionated nutrition (at least 5 small servings per day).
Sample menus to choose from:
- Cooked lean meat, cooked without salt and spices, divided into 4 servings (approximately 100g each) and served daily with a vegetable garnish (200-300g throughout the day). As a drink, rosehip soup is suitable and you need to drink it in the morning and evening.
- 250 grams 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 very beneficial to the body, helps to lose weight quickly, normalizes metabolism, apples also have a positive effect on the body of people with high blood pressure and are also suitable as a preventive measure against atherosclerosis.
There are several options for the apple diet:
- During the day, you can eat an unlimited number of apples and drink plenty of water.
- 1. 5 kg of apples are allowed during the day, and no liquids are allowed (the water in the apples is enough)
- Kefir added to apples: 1 fruit - 1/2 cup kefir. There should be 5-6 meals a day.
- This version of the apple diet is the toughest. The amount of fruit eaten per day varies by day: day 1 - 1 kg of apples, day 2 - 1. 5 kg, day 3 - 2 kg, day 4 - 2 kg, day 5 - 1. 5 kg, Day 6 - 1 kg. It is also allowed to eat brown bread biscuits and drink green tea.
For people who quit smoking, sticking to the apple diet for three days is useful. In addition to apples, you can also drink green tea.
Helpful Tips for Dieters
In most cases, the basis of malnutrition is an untimely diet. Nutritionists recommend eating at least 4 times a day with 3-4 hours of rest between meals. This time is sufficient for the body to fully digest the food. If you reduce the number of meals but increase the portion size, the food will not be fully absorbed and some of the nutrients will become fat. Proper nutrition is the key to normal weight and good health.
If you get used to this, the stomach will prepare for the next meal, highlighting the amount of gastric juice needed. This will improve the digestive process, the product will be fully absorbed and fat will no longer be deposited. At the same time, if you skip a meal, you can hurt your stomach because gastric juices can start to erode the intestinal lining.
According to doctors, there is no such thing as a harmless diet. The most unpleasant consequences of any diet can be: insufficient nutrients your body needs, gradual addiction (over time, the diet stops working completely), weight regain after the diet is complete. To avoid these consequences, it is necessary to take vitamins in any diet and leave them gradually. That is, then limit yourself to nutrition, but not so strictly. In order to improve the effect of dieting and prevent weight gain, it is also necessary to increase physical activity here. By following these simple tips, any diet will increase its effectiveness.
How to deal with hunger
Drink warm water to eliminate hunger. If water is too boring for you, you can replace it with herbal or regular tea, sugar-free berry soup, or preserves. 1-2 cups of lukewarm liquid will help fight hunger.
Eat slowly and chew food thoroughly. So not only can you absorb more nutrients, but you can also enjoy your dining experience. Try not to snack on your run, find at least 10-15 minutes to eat their food, and your body will appreciate it.
Avoid stress. Many people are used to "catching" trouble with a piece of cake. If you can't avoid stress, find another way to deal with it. Not only does physical activity help calm and rejuvenate, but it can also be great for weight loss.
Now you know the most popular and effective diet recipes. All that's left is to choose the option you like, strict or not, and follow the advice. Remember, you shouldn't go against the advice, diet for longer than prescribed, and change your diet yourself. Consult your doctor before starting a diet.