Popular weight loss diets are short term but difficult to tolerate due to many limitations or long term where weight does not go away as quickly. The benefit of a long-term diet is the ability to lose 20 kg or more without regaining body weight. There are also diets that can help you lose weight locally, for example to only lose weight in your hips or stomach.
Why does obesity occur?
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 extra pounds. The situation is exacerbated by a passive lifestyle and a lack of regular exercise.
Due to improper nutrition, the metabolism slows down, the blood vessels become clogged with cholesterol, the body no longer burns subcutaneous fat cells and provokes their accumulation. Due to errors in the diet, the digestive system becomes clogged with toxins, intestinal peristalsis is disturbed, and edema appears.
Regular physical activity accelerates weight loss.
Slimming mechanism
The basic principle of diet is to reduce the daily amount of calories. When the body has a calorie deficit, the natural process of burning fat cells is triggered.
Additional effects:
- Elimination of toxic substances;
- Removal of accumulated fluid, which will help eliminate edema;
- Normalization of intestinal peristalsis;
- Acceleration of metabolism;
- Cleansing blood vessels from cholesterol plaques.
Types of Diets
There are many different weight loss diets.
Fast
The advantage of fast diets is that you can get rid of 2-5 kg in just a few days. But they have one significant drawback: the lost weight will quickly return if you do not adhere to proper nutrition at the end of the diet.
Dragging
Slow diets can last 1 to 3 months or more. Your diet is very diverse. The main principle is to eat right in order to limit the daily amount of calories.
Despite the fact that the weight does not subside too quickly, you can get rid of 20 kg or more. At the same time, there is practically no likelihood that the lost weight will come back as with fast diets.
Rating of the most popular diets
The most popular diets are:
- Protasov's diet;
- for the lazy;
- Buckwheat;
- Kefir.
Diet Protasov
Allows you not only to get rid of excess weight, but also to normalize the digestive system, change attitudes towards food, improve the general condition of the body and remove toxins. The duration of the diet is 5 weeks, the result is minus 15 kg. You can not repeat the diet more than once every six months.
Principles:
- For the first 14 days, consume 1. 5 kg of raw vegetables, 3 apples, 1 egg and 600 ml of fermented milk products with a minimum fat content per day.
- 3-5 weeks: the diet remains the same, only fermented dairy products are replaced with the same amount of lean meat and lean fish.
- You need to drink at least 2 liters of water a day without additives.
Contraindications: digestive system diseases, pregnancy and lactation.
Diet for the lazy
- Drink 2 glasses of water 30 minutes before meals and in the morning (immediately after bed).
- Do not drink water or other liquids within 2 hours of eating.
- Reject junk food - fat, fried, mayonnaise and sauces based on it, sugar. Limit salt. Instead of coffee, use tea, mostly green without sugar 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
Buckwheat diet diet gives a good result in weight loss. But this is a strict diet with a meager menu, so it is difficult to follow. The principle is to use only one buckwheat cooked in water without salt and oil. You can eat buckwheat in unlimited quantities.
Fruits and fermented milk products (minimum fat content) are allowed as snacks, but not more than ½ glass at a time.
Duration options:
- 3 days (only buckwheat in the diet),
- 7 days (with allowed snacks)
- 2 weeks (fermented milk products, some lean meat).
The result depends on the duration - from 3 to 10 kg.
Contraindications: vitamin deficiency, digestive disorders, pregnancy and lactation.
The buckwheat diet requires several compliance options: in the classic version - you can only eat buckwheat, in the economical version - lean meat and dairy products are allowed
Kefir diet
On a kefir diet, weight drops quickly while cleansing the intestines well.
Nutritional principles:
- Eat only a kefir with a minimal amount of fat. 1-2 liters. per day.
- Acceptance of kefir fractionated - you do not need to drink more than 1 glass every 2, 5 hours.
- Drink enough water - at least 2 liters a 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 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 for weight loss depends on what result you want to get. The most important thing is that the more strict the diet, the shorter the duration should be, in order to exclude damage to the digestive organs and not cause side effects and a number of complications.
For rapid weight loss
If the goal is to lose 2 to 5 kg in a few days, the kefir diet is your best option.
There are other strict diets, the principle of which is almost the same - keeping the number of calories per day to a minimum. Fast diets are based on consuming 1-2 foods that are minimal in calories and help cleanse the intestines.
The disadvantage of such diets is that it is difficult to resist, they have many contraindications, with prolonged adherence they are harmful to the body. Express diets are an option for those who urgently need to lose weight while on vacation.
For gradual weight loss
Long-term diets lasting 1 month or more are diets with many allowable foods that are minimal in calories and have the right proportions 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: egg, low calorie monthly and so on.
The advantage of gradual weight loss lies in the absence of the effect of regaining body weight and the risk of the lost pounds coming back.
The disadvantage of a slow diet is that the weight will slowly decrease.
Diets for the belly and sides
Special diets help to lose weight locally, eliminating the layer of fat in the most problematic areas. A diet that will help get rid of the belly is based on the following principles:
- The rejection of fast and slow carbohydrates is consumed only in the morning (up to 12 hours).
- Pineapple and grapefruit, which cause fat burning, must be included in the menu.
- Avoid salt and oil - only lemon juice is used to dress salads.
- The use of broths based on parsley and rose hips, which remove excess fluid and toxins from the body.
- Daily availability of low-fat fermented milk products in the menu.
- Refusal of cabbage, which leads to gas accumulation.
- Regular consumption of fresh cucumber salad.
Combine proper nutrition and regular exercise. Only an integrated approach will help you get a positive result. In addition, if you need to lose weight in the stomach, it is recommended to undergo cosmetic procedures, such as: B. Body wraps that help burn fat.