There are many diets these days. Low calorie, low fat, protein, single diet and more - there are lots of options. But not all of them are effective in the process of losing weight, some can even harm the body. It is also very important to incorporate changes in diet and exercise 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 will not harm the body.
It is not recommended to choose a diet that is too rigid. Yes, they can provide short-term results in the form of losing a few pounds, but this will affect your well-being and mood, and then the extra pounds will soon return. It is much more effective to gradually switch to proper nutrition, change your diet and supplement all this with physical activity. In this case, it turns out not only to get rid of excess weight, but also to improve health.
kefir diet
Despite all the severity, this single 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 digestive tract, balance the microflora in the stomach, cleanse the body of toxins. On its own, kefir is a very useful product that provides sustainable weight loss results and benefits the whole body.
There are several options for the kefir diet:
- In 3 days, you need to drink 1. 5 liters of kefir daily. This portion is divided into 5-6 meals. Sugar can not 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 volume of kefir (1. 5 liters) can be diversified with one 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 need to drink 1. 5 liters of kefir, as well as eat the proposed product (list below).
Here's what the diet estimates for 1 diet approach 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 fruit or vegetables (with the exception of high-calorie bananas and grapes);
- day 6 - only kefir;
- day 7 - fasting day, can only drink mineral water.
The kefir diet causes stress to the body, so it is not recommended to repeat it earlier than a month. And if the diet process itself gives you a lot of discomfort and is difficult, then the break should reach at least two months.
Kremlin Diet
This diet has proven its effectiveness time and time again. By following it, you can lose up to 6 kg in 8 days. And if you last longer, then it is quite possible to lose up to 15 kg in a month and a half. In addition, the weight disappears in a certain pattern: the more extra pounds, the easier and faster they go. The point of the Kremlin diet is to reduce the amount of carbohydrates consumed. During weight loss, the body consumes energy reserves from body fat, and even the use of large amounts of protein does not interfere with a positive result.
The main rule of this diet, which must be strictly adhered to, is to avoid sugar in any form. Even one piece of sugar will be equal to the daily norm. You can eat fish, meat, eggs, cheese, low carb vegetables without restrictions.
The calorie content of the product is measured in points, where 1 point is equal to 1 gram of carbohydrates contained in 100 g of the product. The diet will be more effective if you not only count points, but also count calories, and also don't eat more than 4 hours before bedtime. When you lose weight, the diet should be 40 points, and when you are maintaining weight - 60 points.
The approximate menu for the Kremlin diet can be written as follows:
- Breakfast: You can boil 3 sausages (0 points), eat 100 g of fried eggplant (5 points) and drink tea without sugar (0 points).
- Lunch: cut cabbage salad and season with vegetable oil (100 g - 5 points), cook cream cheese soup (250 g - 6 points), pork chops are suitable as a second course (100 g - 0 points), drink - coffee withoutSahara.
- 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 quite difficult, but very effective. With it, you can lose up to 10 kg. Duration - a week. Buckwheat gives the body a long-lasting feeling of fullness, cleanses the body and has a beneficial effect on the condition of the skin. After such a diet, you need to rest for at least a month, maybe more.
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 fluid and you can eat, you don't have to do anything with cereals. You can not add salt and sugar to the porridge. During the day, buckwheat can be eaten in any quantity, you can also drink an unlimited amount of water. It is allowed to drink kefir, no more than 1 liter per day. The last meal should not be more than 4 hours before bedtime. If hunger torments you too much, you can dilute kefir with water (1: 1) and drink it.
There is a less restrictive version of this diet, where you are allowed to drink low-fat yogurt, eat some fruit or vegetables. But the results of this approach will be less impressive. Be sure to take a multivitamin during the buckwheat diet, and after completion - continue to eat in moderation so that the extra pounds do not return. Try not to skip, don't eat more than 4 hours before bedtime and don't make yourself hungry for days.
carb free diet
A carb-free diet is an effective weight loss diet that allows you to lose weight quickly and effectively. Its essence is to reduce the amount of carbohydrates (sugars and starches) consumed. Per day, you are allowed to consume the allowed 250 calories, which come in the form of carbohydrates. At the same time, you can consume unlimited amounts of meat, fish, citrus fruits, berries, vegetables, root crops.
At the same time, consumption of sugar, fruits (with the exception of citrus fruits), potatoes, carrots, flour, bread, dairy products, corn, cereals, fats, sugary drinks and alcoholic beverages is strictly limited. The basic rules of a carb-free diet:
- after eating it is forbidden to drink for 30 minutes;
- you can fry food only in olive oil;
- after 20 hours do not eat at all;
- adopts 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 side dish of vegetables to the serving daily (200-300 g eaten throughout the day). As a drink, rosehip broth is suitable, which you need to drink in the morning and evening.
- 250 g lean boiled meat, 2 cups of tea and 2 glasses of juice divided into 5 meals.
apple diet
Apple diet is great for weight loss. This fruit is very beneficial for the body, helps to lose weight quickly, normalizes metabolism, and apples also have a positive effect on the body of people suffering from hypertension, and are also suitable as a preventive measure of atherosclerosis.
There are several options for the apple diet:
- During the day, you can eat an unlimited number of apples, as well as drink plenty of water.
- During the day, it is allowed to eat 1. 5 kg of apples, you can not drink liquids (the moisture contained in apples will be enough)
- Kefir is added to apples: for one fruit - half a glass of kefir. There should be 5-6 meals per day.
- This version of the apple diet is the heaviest. The amount of fruit consumed varies daily, depending on the day: the first day - 1 kg of apples, 2 - 1. 5 kg, 3 - 2 kg, 4 - 2 kg, 5 - 1. 5 kg, 6 - 1 kg. It is also permissible to eat black bread crackers and drink green tea.
It is very useful to follow the apple diet for three days for people who quit smoking. In addition to apples, it is also allowed to drink green tea.
Useful tips for dieters
In most cases, the basis of malnutrition is eating prematurely. Nutritionists recommend eating at least 4 times a day and resting 3-4 hours between meals. This time will be enough for the body to fully digest the food. If you reduce the amount of food but increase the portion, the food will not be fully absorbed and some of the nutrients will turn into fat. Proper nutrition is the key to a normal weight and good health.
If you familiarize yourself with the regime, then the stomach will prepare for the next meal, highlighting the required amount of gastric juice. This will improve the digestive process, the products will be completely absorbed, and fat will no longer be stored. At the same time, if you skip meals, you can harm the stomach, because gastric juices will begin to damage the intestinal walls.
According to doctors, a harmless diet simply does not exist. The most unpleasant consequences of any diet can be: an insufficient amount of nutrients needed by the body, gradual addiction (over time, the diet 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 to gradually abandon them. That is, and then limit yourself in nutrition, but not too strictly. And to increase the effectiveness of the diet and prevent weight gain, you need to add physical activity here. By following these simple tips, any diet will increase its effectiveness.
How to deal with hunger
Drinking warm water dulls hunger. 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 relieve hunger.
Eat slowly and chew your food thoroughly. So you will not only be able to absorb more nutrients, but also enjoy your food. Try not to snack on the run, find at least 10-15 minutes to devote to their food, your body will thank you for it.
Avoid stress. Many people are used to "grabbing" the problem with a piece of cake. If you can't avoid stress, find other ways to deal with it. Physical activity not only helps calm 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 options you like, strict or not, and follow the recommendations. And remember that you should not violate the recommendations, go on a diet longer than the prescribed period and make changes to the diet yourself. Before going on a diet, consult your doctor.