Popular weight loss diets are short-term, but difficult to tolerate due to many restrictions, or long-term, where the weight won't drop quickly. The advantage of the long-term diet is the ability to lose 20 kg or more without the effect of returning to body weight. In addition, there are diets that help you lose weight locally, for example, only losing weight in the hips or abdomen.
Why does excess weight appear?
Improper diet with daily consumption of fatty and fried foods, mayonnaise and a large number of flour products is the main cause of your extra pounds. The condition is aggravated by a sedentary lifestyle, lack of regular exercise.
Due to improper nutrition, metabolism slows down, blood vessels become clogged with cholesterol, the body stops burning fat cells under the skin, stimulating their accumulation. Due to errors in the diet, the digestive system is blocked by toxins, intestinal motility is disturbed, edema appears.
Regular physical activity will help speed up the weight loss process.
Fat loss mechanism
The basic principle of the diet is to reduce the daily calorie intake. When the body is in a calorie deficit, the natural process of burning fat cells will be activated.
Additional effects:
- remove harmful substances;
- remove accumulated fluid, which helps to eliminate edema;
- normalize bowel movements;
- accelerate metabolism;
- cleans blood vessels from 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 lose from 2-5 kg in a few days. But they have a significant drawback - the lost weight will quickly return if, at the end of the diet, you do not adhere to proper nutrition.
Slow
The slow diet can last from 1 to 3 months or more. Their diet is very varied. The main rule is to eat right, limit daily calorie intake.
Despite the fact that the weights will not disappear so quickly, they allow you to lose 20 kg or more. At the same time, the possibility of the lost weight returning, like with fast diets, is practically nonexistent.
Ranking of the most popular diets
The most popular diets include:
- 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 the attitude to food, improve the general condition of the body and eliminate toxins. The duration of the diet is 5 weeks, the result is minus 15 kg. You can repeat the diet no more than every six months.
Rule:
- During the first 14 days, consume 1. 5 kg of raw vegetables, 3 apples, 1 egg, 600 ml of fermented dairy products with minimal fat content per day.
- 3-5 weeks: keep the same diet, replace only fermented dairy products with the same amount of lean meat and fish.
- You need to drink at least 2 liters of water a day without additives.
Contraindications: diseases of the digestive system, pregnant and lactating women.
Diet for the lazy
- Drink 2 glasses of water 30 minutes before meals and in the morning (right after sleeping).
- Do not drink water or other liquids for 2 hours after eating.
- Refuse junk food - fatty, fried, mayonnaise and sugary sauces. Limit salt. Instead of coffee, use tea, mostly unsweetened green tea 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
The buckwheat diet gives good results in weight loss. But this is a strict diet with a frugal menu, so it is difficult to follow. The principle is to use only one buckwheat, boiled in water without salt and oil. You can eat buckwheat in unlimited quantities.
Fruit and fermented 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 product, some lean meat).
Results depend on time - from 3 to 10 kg.
Contraindications: vitamin deficiency, diseases of the digestive organs, pregnancy and lactation.
Buckwheat diet assumes several compliance options: in the classic version - you can eat only buckwheat, in the economical version - lean meat and dairy products are allowed
Kefir diet
Following the kefir diet, weight will be lost quickly, and the intestines will also be cleansed.
Nutrition principles:
- Eat only one kefir with minimal fat percentage. 1-2 liters. everyday.
- Accept fractional kefir - every 2. 5 hours you need to drink no more than 1 glass.
- Drink 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 acid, gout, pregnancy and lactation, rheumatism, acute and chronic diseases of the gastrointestinal tract.
Which diet is better?
Choosing the type of diet for weight loss depends on the results you want to achieve. The main thing to remember is that the more rigorous the diet, the shorter its duration to eliminate harm to the digestive organs and not cause side effects and some complications.
To lose weight fast
If the goal is to lose 2 to 5 kg in a few days, the kefir diet will be the best choice.
There are other strict diets, the principle of which is almost the same - to limit the number of calories per day to a minimum. The fast diet is based on eating 1-2 foods that are minimal in calories and help cleanse the intestines.
The disadvantage of such diets is that they are difficult to tolerate, they have many contraindications, if prolonged adherence to them will harm the body. The crash diet is an option for those who need to lose weight quickly while on vacation.
To lose weight gradually
A long-term diet of 1 month or more is a diet with a wide variety of foods that are allowed to have a minimum calorie content, and the correct ratio of fat, protein, and carbohydrates. The result is up to minus 20 kg. Gradual weight loss is recommended for people who are initially overweight.
Long term diet examples: eggs, low calorie monthly, etc. v.
The advantage of gradual weight loss is that there is no effect of returning the body weight, there is a risk that the lost weight will return.
The downside of the diet is that you lose weight slowly.
Diet for the abdomen and sides
The special diet helps to lose weight locally by removing the layer of fat in the most problematic areas. The diet to help reduce belly fat is based on the following principles:
- Refuse fast carbohydrates, the slow type is consumed only in the morning (up to 12 hours).
- Pineapple and grapefruit have a certain fat-burning effect that must be in the menu.
- Avoid salt and oil - use only lemon juice for salad dressings.
- The use of broths based on parsley and rose hips, helps to remove excess fluid and toxins from the body.
- Daily low-fat fermented dairy products are available on the menu.
- Refuse cabbage, which stimulates the accumulation of gas.
- Regularly eat 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, you should also perform cosmetic procedures, for example, body wraps that help burn fat.