Popular weight loss diets are short-term, but difficult to tolerate due to many restrictions, or long-term, in which weight does not go away so quickly. The advantage of long-term diets is the ability to lose 20 kg or more without the effect of returning body weight. In addition, there are diets that help you lose weight locally, for example, to lose weight only on the hips or abdomen.
Why does excess weight appear?
An inadequate diet with daily consumption of fatty and fried foods, mayonnaise and a large amount of flour products is the main reason for the appearance of extra pounds. The situation is aggravated by a passive lifestyle, lack of regular exercise.
Due to inadequate nutrition, metabolism slows down, blood vessels are blocked with cholesterol, the body stops burning subcutaneous fat cells, causing them to accumulate. Due to dietary errors, the digestive system is clogged with toxins, intestinal peristalsis is disturbed and edema appears.
Regular physical activity will help to speed up the weight loss process.
Slimming mechanism
The basic principle of the diet 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 to eliminate edema;
- normalization of intestinal peristalsis;
- acceleration of metabolism;
- cleaning the blood vessels of the 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 to 5 kg in a few days. But they have a significant disadvantage - the lost weight will return quickly if, at the end of the diet, you do not adhere to adequate nutrition.
Slow
Slow diets can last from 1 to 3 months or more. Their diet is very diverse. The basic principle is to eat well, limit the daily amount of calories.
Although the weight does not disappear very quickly, it allows you to eliminate 20 kg or more. At the same time, the likelihood that the lost weight will return again, as with fast diets, is practically absent.
Rating of the most popular diets
The most popular diets include:
- Protasov's diet;
- for the lazy;
- buckwheat;
- kefir.
Diet Protasov
It allows not only to get rid of excess weight, but also to normalize the digestive system, change the attitude towards food, improve the general state of the body and eliminate toxins. The duration of the diet is 5 weeks, the result is less than 15 kg. You can repeat the diet at most once every six months.
Principles:
- During the first 14 days, consume 1. 5 kg of raw vegetables, 3 apples, 1 egg, 600 ml of fermented dairy products with a minimum fat content per day.
- 3-5 weeks: the diet remains the same, only fermented dairy products are replaced by the same amount of lean meat and lean fish.
- You need to 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 sleeping).
- Do not drink water or other liquids within 2 hours of eating.
- Refuse junk food - greasy, fried, mayonnaise and sugar-based sauces. Salt limit. Instead of coffee, use tea, mostly green, unsweetened 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 functioning of the kidneys and other organs of the urinary system.
Buckwheat diet
The buckwheat diet offers good results in weight loss. But this is a restricted diet with a scarce menu, so it is difficult to follow it. The principle is to use only a 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 snacks, but no more than ½ cup at a time.
Duration options:
- 3 days (only buckwheat in the diet),
- 7 days (with snacks allowed)
- 2 weeks (fermented dairy products, some lean meat).
The result depends on the duration - from 3 to 10 kg.
Contraindications: vitamin deficiency, diseases of Organs digestive organs, pregnancy and lactation.
The buckwheat diet assumes several compliance options: in the classic version - you can only eat buckwheat, in the economical version - lean meats and dairy products are allowed
Kefir diet
On a kefir diet, the weight will go away quickly, while the intestines will be very clean.
Nutrition principles:
- Eat only one kefir with a minimum percentage of fat. 1-2 liters. per day.
- Acceptance of fractional kefir - every 2, 5 hours, you don't need to drink more than 1 glass.
- Drink plenty of water - at least 2 liters a day.
The duration of the diet is 2 to 4 days. The result is less than 5 kg or more, depending on the starting weight. Contraindications: high gastric acidity, gout, pregnancy and lactation, rheumatism, acute and chronic diseases of the gastrointestinal tract.
Which diet is better
The choice of the type of diet to lose weight depends on the result you want to achieve. The main thing to remember is that the more rigid the diet, the shorter its duration must be, in order to exclude damage to Organs digestive organs and not cause side effects and a series of complications.
For rapid weight loss
If the goal is to lose 2 to 5 kg in a few days, the kefir diet would be the best option.
There are other strict diets, the principle of which is almost the same - limit the number of calories per day to a minimum. Fast diets are based on eating 1 to 2 foods with a minimum calorie content and that help to clean the intestines.
The disadvantage of these diets is that they are difficult to support, have many contraindications, with prolonged adherence they harm the organism. Express diets are an option for those who need to lose weight urgently on vacation.
For gradual weight loss
Long-term diets for a period of 1 month or more are a diet with many allowed foods with a minimum calorie content and the correct proportion of fats, proteins and carbohydrates. The result is up to 20 kg less. Gradual weight loss is recommended for those who are initially overweight.
Examples of long-term diets: egg, low calorie monthly and so on.
The advantage of gradual weight loss is in the absence of the return effect of body weight, the risk that the lost pounds will come back again.
The disadvantage of a slow diet is that the weight goes away slowly.
Diets for the abdomen and sides
Special dietary diets help to lose weight locally by removing the fat layer in the most problematic areas. A diet that helps to get rid of the belly is based on the following principles:
- Refusal 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 to flavor salads.
- The use of broths based on parsley and rosehips, which remove excess fluids and toxins from the body.
- Daily availability of low fat fermented dairy products on the menu.
- Refusal of cabbage, which causes gas to accumulate.
- Regular consumption of fresh cucumber salad.
Combine proper nutrition and regular exercise. Only an integrated approach will help you to achieve a positive result. If it is necessary to lose weight in the stomach, it is also recommended to perform cosmetic procedures, for example, body wraps that help to burn fat.