There are many diets these days. Low-calorie, low-fat, protein, mono-diets and more - the choice is wide. But not all of them are effective in losing weight, and some can even harm the body. It is also very important to combine dietary changes and exercise to get effective results. And most importantly, before using an effective weight loss diet, you need to consult a specialist and undergo a medical examination. This is the only way to be sure that you will not harm the body.
It is not recommended to choose too rigid diets. Yes, you can get a short-term result in the form of losing a few kilograms, but this will affect your well-being and mood, and then the extra pounds will quickly return. It is much more effective to gradually switch to proper nutrition, change the diet and complement all this with physical activity. In this case, it will turn out not only to get rid of extra pounds, but also to improve health.
kefir diet
Despite all the harshness, this mono-diet is very popular. It is not recommended to use it frequently and for a long time. But if you do everything right, you can improve the functioning of the gastrointestinal tract, balance the microflora in the stomach and cleanse the body of toxins. Kefir in itself is a very useful product that provides a lasting result in losing weight and benefits the whole body.
There are several options for a kefir diet:
- Within 3 days you need to drink 1. 5 liters of kefir every day. This portion is divided into 5-6 meals. No sugar can be added to kefir, and it is also forbidden to use additional products. Such a mono-diet should not be used for more than three days.
- The same amount of kefir (1. 5 liters) can be varied with a kilogram of vegetables or fruit 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 eat-anything days.
- Every day you need to drink 1. 5 liters of kefir and eat the proposed products (list below).
An approximate diet-by-diet approach might look like this:
- 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 (with the exception of high-calorie bananas and grapes);
- Day 6 - only kefir;
- Day 7 - fasting day, it is allowed to drink only mineral water.
The kefir diet causes stress for the body, so it is not recommended to repeat it earlier than in a month. And if the process of the diet gives you a lot of inconvenience and is difficult, then the breaks should be at least two months.
Kremlin diet
This diet has proven its effectiveness over and over again. If you follow it, you can lose up to 6 kg in 8 days. And if you stick to it for a longer time, it is quite possible to lose up to 15 kg in a month and a half. In addition, the weight disappears according to a certain pattern: the more extra pounds, the lighter and faster they go. The essence of the Kremlin diet is to reduce the amount of carbohydrates consumed. During weight loss, the body uses up energy reserves from body fat, and even using a large amount of protein does not spoil a positive result.
The main rule of this diet, which must be strictly observed, is the avoidance of sugar in any form. Even a piece of sugar is the daily norm. You can eat fish, meat, eggs, cheese, low-carb vegetables without restrictions.
The calorie content of products is measured in points, where 1 point corresponds to 1 gram of carbohydrates contained in 100 g of the product. The diet will be even more effective if you not only count points, but also count calories, and also eat no later than 4 hours before bedtime. If you lose weight, then the diet should be 40 points, and if you maintain weight, 60 points.
An approximate menu for 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).
- Lunch: chop coleslaw and season with vegetable oil (100 g - 5 points), cook cream cheese soup (250 g - 6 points), pork chop is suitable as a second course (100 g - 0 points), drink - coffee without Sahara.
- Afternoon snack: 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 pretty tough but very effective. You can lose up to 10 kg with it. Duration - a week. Buckwheat gives the body a long-lasting feeling of satiety, cleanses the body and has a beneficial effect on the condition of the skin. After such a diet, you need to take a break for at least a month, maybe longer.
For this diet, you need to cook buckwheat in a special way: pour a glass of cereal with 2 cups of boiling water and leave overnight. In the morning you need to drain the excess liquid and you can eat, you don't have to do anything else with the muesli. You can not add salt and sugar to the porridge. During the day, buckwheat can be eaten in any quantity, and water can also be drunk in unlimited quantities. 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 the feeling of hunger torments you too much, you can dilute kefir with water (1: 1) and drink it.
There is a less strict version of this diet that allows you to drink low-fat yogurt and eat some fruits or vegetables. However, the results of this approach will be less impressive. Be sure to drink multivitamins during the buckwheat diet, and after the end, continue to eat in moderation so that the extra pounds do not return. Don't try to pass, don't eat later than 4 hours before bedtime, and don't make yourself hungry days.
carbohydrate-free diet
A no-carb diet is an effective weight loss diet that can help you shed extra pounds quickly and effectively. Its essence is to reduce the amount of carbohydrates (sugars and starches) consumed. You are allowed to eat 250 calories per day, which are in the form of carbohydrates. At the same time, you can consume meat, fish, citrus fruits, berries, vegetables and root crops in unlimited quantities.
At the same time, the consumption of sugar, fruits (with the exception of citrus fruits), potatoes, carrots, flour, bread, dairy products, corn, cereals, fats, sugary and alcoholic beverages is severely restricted. The basic rules of a carbohydrate-free diet:
- after eating it is forbidden to drink for 30 minutes;
- You can fry food only in olive oil.
- eat nothing at all after 20 hours;
- Apply 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 spices, divided into 4 parts (about 100 g each) and add a vegetable side dish to the portion daily (200-300 g are eaten throughout the day). As a drink, a rosehip broth is suitable, which you need to drink in the morning and in the evening.
- 250g of cooked lean meat, 2 cups of tea and 2 glasses of juice divided into 5 meals.
apple diet
The apple diet is great for losing weight. This fruit is extremely beneficial for the body, it helps to quickly lose weight, normalize metabolism, and apples also have a beneficial effect on the body of people suffering from hypertension, and they are also useful as a preventive measure against atherosclerosis.
There are several options for the apple diet:
- During the day you can eat unlimited apples and drink plenty of water.
- During the day it is allowed to eat 1. 5 kg of apples, you can not drink any liquid (the moisture contained in apples is enough).
- Kefir is added to apples: for one fruit - half a glass of kefir. It should be 5-6 meals a day.
- This version of the apple diet is the hardest. The number of fruits eaten varies 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, 6th -1 kg. It is also allowed to eat brown bread crackers and drink green tea.
It is useful to sit on an apple diet for three days when quitting smoking. In addition to apples, green tea can also be drunk.
Helpful tips for dieters
In most cases, the basis of malnutrition is an inappropriate meal. Nutritionists recommend eating at least 4 times a day, taking breaks of 3-4 hours between meals. This time is enough for the body to fully digest the food. If you reduce the number of meals but increase the portions, the food will not be fully absorbed and some of the nutrients will be converted to fat. Proper nutrition is the key to normal weight and good health.
As you get used to the regime, the stomach will prepare for the next meal, highlighting the required amount of gastric juice. Thanks to this, the digestive process is improved, the products are fully absorbed, and the fat is no longer deposited. If you skip a meal at the same time, you can damage the stomach as gastric juice begins to corrode the walls of the intestine.
According to doctors, there are simply no such thing as harmless diets. The most unpleasant consequences of dieting can be: an insufficient amount of nutrients that the body needs, gradual dependence (over time, the diet simply stops working), the return of lost kilograms after the diet is completed. To avoid these consequences, it is necessary to take vitamins with any diet, and also gradually abandon them. That is, and then limit yourself to diet, but not so strict. And to improve the effectiveness of the diet and prevent weight gain, here you need to add physical activity. If you follow these simple tips, any diet will increase in effectiveness.
How to deal with hunger
Drinking warm water reduces hunger pangs. If water seems too boring for you, you can replace it with herbal or regular tea, sugar-free berry broth or compote. 1-2 cups of warm liquid will help curb hunger pangs.
Eat slowly and chew your food thoroughly. This not only allows you to absorb more nutrients, but also allows you to enjoy your meal. Try not to snack on the run, take at least 10-15 minutes to devote to your food, your body will thank you.
Avoid stress. Many people are used to "grabbing" problems with a piece of cake. If you can't avoid stress, find another way to deal with it. Physical activity not only helps to calm down and restore strength, but also is veryuseful to lose weight.
Now you know the recipes for the most popular and effective diets. All you have to do is choose the option you want, strict or not, and follow the recommendations. And remember that you should not violate the recommendations, go on a diet longer than the prescribed time, and change the diet yourself. Before going on a diet, consult your doctor.