Popular weight loss diets are short-lived, but difficult to tolerate due to the many restrictions, or long-term, in which the weight will not disappear so quickly. The advantage of long-term diets is the ability to lose 20 kg or more without the effect of regaining body weight. In addition, there are diets that help you lose weight locally, for example, to lose weight only in the groin or abdomen.
Why does excess weight appear?
An improper diet with daily consumption of fatty and fried foods, mayonnaise and a large number of flour products is the main reason for the appearance of excess pounds. The situation is exacerbated by a passive lifestyle, lack of regular exercise.
Due to improper nutrition, metabolism slows down, blood vessels become clogged with cholesterol, the body stops burning subcutaneous fat cells, provoking their accumulation. Due to dietary errors, the digestive system is blocked with toxins, intestinal peristalsis is disturbed and edema appears.
Regular physical activity will help speed up the weight loss process.
Weakening mechanism
The basic principle of dietary diets is to reduce the daily amount of calories. When the body is in a calorie deficit, the natural process of burning fat cells is triggered.
Additional effects:
- elimination of toxic substances;
- removal of accumulated fluid, which helps eliminate edema;
- normalization of intestinal peristalsis;
- acceleration of metabolism;
- cleansing the blood vessels of cholesterol plaques.
Types of diets
There are many different diets for weight loss.
FAST
The advantage of fast diets is that they allow you to get rid of 2-5 kg within a few days. But they have one major drawback - lost weight will quickly return if, at the end of the diet, you do not adhere to proper nutrition.
Slowly
Slow diets can last from 1 to 3 months or more. Their diet is very diverse. The main principle is to eat well, to limit the daily amount of calories.
Despite the fact that the weight will not disappear very quickly, they allow you to get rid of 20 kg or more. At the same time, the likelihood that the lost weight will return again, as with fast diets, is practically absent.
Evaluation of the most popular diets
The most popular diets include:
- the Protasov diet;
- for the lazy;
- buckwheat;
- kefir
Dieta Protasov
It allows you not only to get rid of excess weight, but also to normalize the digestive system, change the attitude towards food, improve the overall condition of the body and remove toxins. The duration of the diet is 5 weeks, the result is minus 15 kg. You can repeat the diet no more than once every six months.
Principles:
- For the first 14 days, consume 1. 5 kg of raw vegetables, 3 apples, 1 egg, 600 ml of fermented milk products with a minimum fat content per day.
- 3-5 weeks: diet remains the same, only fermented dairy products are replaced with the same amount of lean meat and lean fish.
- You should drink at least 2 liters of water a day without additives.
Contraindications: diseases of the digestive system, pregnancy and lactation.
Diet for the lazy
- Drink 2 glasses of water 30 minutes before meals and in the morning (immediately after bedtime).
- Do not drink water or other liquids within 2 hours after eating.
- Refuse junk food - fatty, fried, mayonnaise and sauces based on it, sugar. Limit salt. Instead of coffee, use tea, mostly sugar-free green and honey.
The duration of the diet is 1 month, during which you can lose 10 kg. Contraindications: chronic diseases of the gastrointestinal tract, abnormalities in the work of the kidneys and other organs of the urinary system.
Buckwheat diet
Dietary diet of buckwheat gives a good result in weight loss. But this is a strict diet with a poor menu, so it is difficult to follow it. The principle is to use only one buckwheat, boiled in water without salt and oil. You can eat buckwheat in unlimited quantities.
Fermented fruits and dairy products (minimum fat content) are allowed as an appetizer, but not more than ½ glass at a time.
Duration options:
- 3 days (only buckwheat in the diet),
- 7 days (with meals allowed)
- 2 weeks (fermented milk products, some lean meats).
The result depends on the duration - from 3 to 10 kg.
Contraindications: vitamin deficiency, diseases of the digestive organs, pregnancy and lactation.
The buckwheat diet assumes several compliance options: in the classic version - you can only eat buckwheat, in the frugal version - lean meat and dairy products are allowed
Diet with kefir
On a kefir diet, the weight will disappear quickly while the intestines are well cleansed.
Principles of nutrition:
- Eat only one kefir with a minimum percentage of fat. 1-2 liters. in day.
- Intake of fractional kefir - every 2. 5 hours you should drink no more than 1 glass.
- Drinking enough water - at least 2 liters per day.
The duration of the diet is from 2 to 4 days. The result is minus 5 kg or more, depending on the initial weight. Contraindications: high stomach acidity, gout, pregnancy and lactation, rheumatism, acute and chronic diseases of the gastrointestinal tract.
Which diet is best
Choosing the type of diet for weight loss depends on the result you want to achieve. The main thing to remember is that the stricter the diet, the shorter its duration should be in order to exclude damage to the digestive organs and not cause side effects and a number of complications.
For fast weight loss
If the goal is to lose 2 to 5 kg within a few days, the kefir diet would be the best option.
There are other strict diets, the principle of which is almost the same - to limit the number of calories per day to a minimum. Fast diets are based on eating 1-2 foods that have a minimal calorie content and help cleanse the intestines.
The disadvantage of such diets is that they are difficult to cope with, they have many contraindications, with prolonged adherence harm the body. Express diets are an opportunity for those who urgently need to lose weight on vacation.
For gradual weight loss
Long-term diets for a period of 1 month or more are a diet with many allowed foods that have a minimal calorie content and the correct ratio of fats, proteins and carbohydrates. The result is up to minus 20 kg. Gradual weight loss is recommended for those who are initially overweight.
Examples of long-term diets: eggs, low in calories every month, etc.
The advantage of gradual weight loss is in the absence of the effect of regaining body weight, the risk of losing lost pounds again.
The disadvantage of a slow diet is that the weight will disappear slowly.
Diets for the abdomen and sides
Special dietary diets help in weight loss locally by eliminating the fat layer in the most problematic areas. A diet that helps remove the belly is based on the following principles:
- Rejection of fast carbohydrates, slow ones are consumed only in the morning (up to 12 hours).
- Pineapple and grapefruit, which have a fat burning effect, should be included in the menu.
- Avoid salt and oil - only lemon juice is used for dressing salads.
- Use of soups based on parsley and hips, which remove excess fluid and toxins from the body.
- Daily availability of low-fat fermented milk products on the menu.
- Rejection of cabbage, which provokes the accumulation of gas.
- Regular consumption of fresh cucumber salad.
Combine proper nutrition and regular exercise. Only an integrated approach will help you get a positive result. If you need to lose weight in the stomach, it is also recommended to perform cosmetic procedures, for example, body wraps that help burn fat.