There are many diets out there these days. Low-calorie, low-fat, high-protein, mono-diets and more - there are many options. But not all of them are effective in the process of losing weight, and some of them can harm the body. It is also very important to combine diet and exercise changes 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 ensure that you do not harm your body.
It is not recommended to choose a very strict diet. Yes, they can bring short-term results in the form of dropping 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 proper nutrition, 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 the severity, this mono diet is very popular. Its frequent and long-term use is not recommended. But if you do everything correctly, you can improve the work of the gastrointestinal tract, balance the microflora of the stomach, and cleanse the body of toxins. By itself, kefir is a very useful product that provides a sustainable result of weight loss and benefits the whole body.
There are several options for the kefir diet:
- For 3 days, you should drink 1. 5 liters of kefir daily. This part 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 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 recommended products (listed below).
This is what a typical diet for Diet 1 approach 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 - fasting day, it is allowed to drink only mineral water.
Kefir diet causes stress in the body, so it is not recommended to repeat it earlier than one month. And if the diet process causes you great discomfort and is difficult, then the breaks should reach 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 keep it longer, then it is quite possible to lose up to 15 kg in a month and a half. Moreover, the weight disappears in a certain pattern: the more extra kilograms there are, 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 using a large amount of protein does not prevent a 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 equal the daily norm. You can eat fish, meat, eggs, cheese, low-carb vegetables without restriction.
The calorie content of products is measured by 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 count calories and also not eat 4 hours before bedtime. When losing weight, the diet should be 40 points, and when maintaining weight - 60 points.
The approximate menu of 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).
- Dinner: chop cabbage salad and season it with vegetable oil (100 g - 5 points), cook cream cheese soup (250 g - 6 points), pork is suitable as a second dish (100 g - 0 points), drink - coffee without Sahara.
- Afternoon breakfast: 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 strict, but very effective. With it you can lose up to 10 kg. Duration - week. Buckwheat provides the body with a long-lasting feeling of satiety, cleanses the body and has a positive effect on the condition of the skin. After such a diet, you should rest for at least a month, maybe more.
For this diet, you need to cook buckwheat in a special way: pour 2 cups of boiling water on a cup of cereal and leave it overnight. In the morning you have to squeeze out the excess liquid and you can eat it, you don't need to do anything else with the cereal. Salt and sugar cannot be used in porridge. Buckwheat can be eaten in any quantity during the day, and you can also drink unlimited amounts of water. 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 you feel very hungry, you can dilute kefir with water (1: 1) and drink it.
There is a less strict version of this diet, where you can drink low-fat yogurt, eat some fruits or vegetables. But the results of this approach will be less impressive. During the buckwheat diet, be sure to eat multivitamins, and after the end - continue to eat moderately so that the extra pounds do not return. Try not to overeat, do not eat 4 hours before bedtime and do not starve.
No-carbohydrate diet
A carb-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 consumed carbohydrates (sugar and starch). Per day, 250 calories are allowed, which come in the form of carbohydrates. At the same time, you can eat 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, grains, fats, sugary and alcoholic beverages is strictly limited. Basic rules of a carbohydrate-free diet:
- It is forbidden to drink for 30 minutes after eating;
- You can fry food only in olive oil;
- do not eat at all after 20 hours;
- Adopt the principle of fractional nutrition (eat in small portions at least 5 times a day).
Sample menu to choose from:
- Boiled lean meat, cooked without salt and without spices, divide it into 4 parts (about 100 g per piece) and add a side dish of vegetables to the meal daily (200-300 g are eaten throughout the day). As a drink, rose broth is suitable, which should be drunk in the morning and evening.
- 250 g of boiled lean meat, 2 cups of tea and 2 cups of juice divided into 5 meals.
apple diet
Apple diet is great for weight loss. This fruit is extremely useful for the body, helps to lose weight quickly, normalizes metabolism, apples also have a positive effect on the body of people with hypertension and are also useful for the prevention of atherosclerosis.
There are several options for the apple diet:
- During the day you can eat an unlimited amount of apples, and also 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 apple will be enough)
- Kefir is added to 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 strictest. The amount of consumed fruit changes 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, 1st -6 - 1 kg. It is also allowed to eat black bread crackers and drink green tea.
It is useful to sit on an apple diet for three days for people who want to quit smoking. It is also allowed to drink green tea with an apple.
Useful tips for those on a diet
In most cases, the basis of improper nutrition is untimely nutrition. 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 fully consume the food. If you reduce the amount of food, 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, emphasizing the required amount of gastric juice. This will improve the process of digestion, the products will be completely absorbed and fat will no longer be deposited. At the same time, if you skip a meal, you can harm the stomach, because the stomach juice will start to corrode the walls of the intestine.
According to doctors, there is simply no safe diet. 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), return of lost kilograms after the end of the diet. To avoid these consequences, it is necessary to take vitamins during any diet and also to leave them gradually. That is, and then limit the food, but not so strictly. To increase the effectiveness of the diet and prevent weight gain, you should add physical activity here. By following these simple tips, any diet will increase its effectiveness.
How to deal with hunger
Drinking warm water eliminates the feeling of hunger. If water seems too boring to you, you can substitute herbal or regular tea, sugar-free berry broth or compote. 1-2 glasses of warm liquid will help to relax the feeling of hunger.
Eat slowly and chew your food well. So you will not only be able to absorb more nutrients, but also enjoy your meal. Try not to eat while running, find at least 10-15 minutes to eat them, your body will thank you for it.
Avoid stress. Many people have a habit of "grabbing" trouble with a piece of cake. If you can't avoid stress, find another way to cope 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 most popular and effective diet recipes. It remains only to choose the option you want, strict or not, and follow the recommendations. And remember that you should not violate the recommendations, follow the diet longer than the prescribed period and make changes to the diet yourself. Consult your doctor before going on a diet.