There are many diets these days. Low-calorie, low-fat, low-protein, mono-diets and others - there are many to choose from. However, 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 changes in diet and exercise to achieve effective results. And most importantly, before using an effective weight loss diet, you must consult a specialist and undergo a medical examination. Only in this way can you be sure that you will not harm the body.
It is not recommended to choose too strict diets. Yes, they can give a short-term result - losing a few kilograms, but this will affect your well-being and mood, and then the extra kilograms will quickly return. It is much more effective to gradually switch to a proper diet, change the diet and supplement all this with physical activity. In this case, it will be possible not only to get rid of extra pounds, but also to improve health.
Kefir diet
Despite all its difficulty, this mono diet is very popular. It is not recommended to use it frequently and for a long time. But if you do everything correctly, you can improve the functioning of the digestive tract, balance the microflora of the stomach, and cleanse the body of toxins. Kefir in itself is a very useful product that ensures a sustainable result of weight loss and benefits the whole body.
There are several options for the kefir diet:
- During 3 days, you need to drink 1. 5 liters of kefir every day. This portion is divided into 5-6 dishes. 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 amount of kefir (1. 5 liters) can be diversified with a kilogram of vegetables or fruits per day. The duration of such a diet should not exceed 5-6 days.
- Such a kefir diet is called "striped" because kefir days alternate with normal days when it is allowed to eat any food.
- Every day you need to drink 1. 5 liters of kefir, as well as eat the recommended products (list below).
This is what an approximate diet for diet 1 might look like:
- Day 1 - 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 is a fasting day, it is allowed to drink only mineral water.
The kefir diet causes stress on the body, so it is not recommended to repeat it earlier than after a month. And if the process of following a diet itself causes a lot of inconvenience and is difficult, breaks should be at least two months.
Kremlin diet
This diet has repeatedly proven its effectiveness. By following it, you can lose up to 6 kg in 8 days. And if you stick with it longer, it is quite possible to lose up to 15 kg in a month and a half. In addition, weight disappears in a certain way: the more extra kilograms, the easier and faster they slide. 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, even consuming a large amount of protein does not prevent a positive result.
The main rule of this diet that must be strictly followed is to avoid any form of sugar. 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 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 even more effective if you not only count points, but also calories, and you also do not eat later than 4 hours before bedtime. When losing weight, the diet should be 40 points, and when maintaining weight - 60 points.
An approximate Kremlin diet menu 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 cabbage salad and season it with vegetable oil (100 g - 5 points), cook cream cheese soup (250 g - 6 points), pork cutlet is suitable as a second course (100 g - 0 points), drink - coffee without Sahara.
- Afternoon snack: low-calorie black olives (10 pcs. - 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. You can lose up to 10 kg with it. The duration is a week. Buckwheat gives the body a long-term feeling of satiety, cleanses the body and has a positive effect on the condition of the skin. After such a diet, you need to take a break of at least a month, maybe more.
For this diet, you need to cook buckwheat in a special way: pour a glass of cereal with 2 glasses of boiling water and leave it overnight. In the morning, you need to pour off the excess liquid and you can eat, nothing else needs to be done with the flakes. Salt and sugar cannot be added to porridge. Buckwheat can be eaten in any quantity during the day, and water can 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 is too much, you can dilute kefir with water (1: 1) and drink it.
There is also a less strict version of this diet, when it is allowed to drink low-fat yogurt, eat a few fruits or vegetables. However, the results of this approach will be less impressive. During the buckwheat diet, be sure to take multivitamins, and after it ends, continue to eat in moderation so that the extra pounds do not return. Try not to skip, do not eat later than 4 hours before bedtime and do not make hungry days.
carbohydrate-free diet
A carbohydrate-free diet is an effective weight loss diet that allows you to quickly and effectively get rid of extra pounds. Its essence is to reduce the amount of carbohydrates (sugar and starch) consumed. Per day, it is allowed to consume 250 permissible calories, which are in the form of carbohydrates. At the same time, you can consume an unlimited amount of meat, fish, citrus fruits, berries, vegetables, root vegetables.
At the same time, the consumption of sugar, fruits (except citrus fruits), potatoes, carrots, flour, bread, dairy products, corn, grains, fats, sweet and alcoholic beverages is very limited. Basic rules of a no-carb diet:
- drinking is prohibited for 30 minutes after a meal;
- you can only fry food in olive oil;
- after 20 hours do not eat at all;
- adhere to the principle of partial nutrition (eat in small portions at least 5 times a day).
Sample menu selection:
- boiled lean meat, cooked without salt and spices, divided into 4 parts (about 100 g of each piece) and a vegetable side dish is added to the portion every day (200-300 g is eaten throughout the day). As a drink, rosehip broth is suitable, which should be drunk in the morning and in the evening.
- 250 g of boiled lean meat, 2 cups of tea and 2 glasses 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, normalizes metabolism, and apples have a positive effect on the body of people with hypertension, and is also suitable as a preventive measure for atherosclerosis.
There are several options for the apple diet:
- You can eat an unlimited number of apples per day and drink a lot of water.
- It is allowed to eat 1. 5 kg of apples per day, you cannot drink liquid (the moisture in the apples will be enough)
- Kefir is added to apples: half a glass of kefir per fruit. There should be 5-6 meals per day.
- This version of the apple diet is the most difficult. The number of fruits consumed daily varies depending on the 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 black bread crackers and drink green tea.
A three-day apple diet is beneficial for people who have quit smoking. Along with apples, it is also allowed to drink green tea.
Helpful tips for dieters
In most cases, the basis of malnutrition is untimely eating. 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 normal weight and good health.
If you get used to the mode, then the stomach will prepare for the next meal, highlighting the necessary amount of gastric juice. This will improve the digestion process, the products will be fully absorbed, and fat will no longer be deposited. At the same time, if you skip a meal, you can harm your stomach, because the stomach juices will start 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 (over time, the diet simply stops working), the return of the lost kilograms after the end of the diet. In order to avoid these consequences, it is necessary to take vitamins together with any diet, as well as to gradually leave it. That is, then limit your diet, but not so strictly. And in order 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 cope with hunger
Drinking warm water quenches the feeling of hunger. If water seems too boring to you, you can replace it with herbal or regular tea, berry broth without sugar or compote. 1-2 cups of warm liquid will help to suppress the feeling of hunger.
Eat slowly and chew your food thoroughly. So you will be able to not only absorb more nutrients, but also enjoy the food. Try not to snack while running, find at least 10-15 minutes to eat them, your body will thank you for it.
Avoid stress. Many people are used to "grabbing" problems with a piece of cake. If you can't avoid stress, find another way to overcome it. Physical activity not only helps to calm down and restore vitality, but is also very useful for weight loss.
Now you know the recipes of 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, stick to a diet longer than prescribed and change your diet yourself. Consult your doctor before starting a diet.