Popular weight loss diets are short-lived, but difficult to tolerate due to many restrictions or long-term, in which the weight will not disappear so quickly. The advantage of a long-term diet is the ability to lose 20 kg or more without the effect of regaining weight. In addition, there are diets that help you lose weight locally, for example to lose weight only 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 reason for the appearance of extra pounds. The situation is aggravated by a passive lifestyle, lack of regular exercise.
Due to improper diet, metabolism slows down, blood vessels become clogged with cholesterol, the body stops burning subcutaneous fat cells, causing them to accumulate. Due to dietary errors, the digestive system becomes clogged with toxins, intestinal peristalsis is disturbed and edema occurs.
Regular physical activity will help speed up the weight loss process.
Weight loss mechanism
The basic principle of the diet is to reduce the daily amount of calories. When the body is deficient in calories, the natural process of burning fat cells is started.
Additional effects:
- removal from toxic substances;
- removal of accumulated fluid, which helps eliminate edema;
- normalization of intestinal peristalsis;
- acceleration of metabolism;
- cleansing blood vessels of cholesterol plaques.
Types of diets
There are many different diets for weight loss.
Quick
The advantage of fast diets is that they allow you to lose 2-5 kg in a few days. But they have a significant drawback - lost weight will return quickly if you eventually do not follow a proper diet.
Slow
Slow diets can last from 1 to 3 months or more. Their diet is very diverse. The main principle is to eat properly, limit the daily amount of calories.
Despite the fact that the weight will not disappear too quickly, they allow you to lose 20 kg or more. At the same time, the probability 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:
- the Protas diet;
- for the lazy;
- buckwheat;
- kefir.
Diet Protasov
It allows you not only to get rid of excess weight, but also to normalize the digestive system, change the attitude towards food, improve the general condition of the body and remove toxins. The diet lasts 5 weeks and the result is minus 15 kg. You can repeat the diet at most once every six months.
Principles:
- For 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.
- 3-5 weeks: the diet remains the same, only fermented dairy products are replaced by the same amount of lean meat and lean fish.
- It is necessary to drink at least 2 liters of water a day without additives.
Contraindications: diseases of the digestive system, pregnancy and breastfeeding.
Diet for the lazy
- Drink 2 glasses of water 30 minutes before meals and in the morning (immediately after bedtime).
- Do not drink water or other liquids within 2 hours after eating.
- Reject unhealthy foods - fatty, fried, mayonnaise and sauces based on it, sugar. Limit salt. Instead of coffee, use tea, mostly green without sugar and honey.
The diet lasts 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 gives a good result in weight loss. But this is a strict diet with a meager menu, so it’s hard 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 dairy products (minimum fat content) are allowed as snacks, but not 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, a little lean meat).
The result depends on the duration - from 3 to 10 kg.
Contraindications: vitamin deficiency, diseases of the digestive organs, pregnancy and breastfeeding.
The buckwheat diet assumes several possibilities of observance: in the classic version - you can eat buckwheat only, in the frugal version - lean meat and dairy products are allowed
Kefir diet
On a kefir diet, the weight will disappear quickly, while the intestines will be well cleansed.
Nutritional principles:
- Eating only one kefir with a minimum percentage of fat. 1-2 liters. per day.
- Acceptance of kefir fraction - every 2, 5 hours should not drink more than 1 cup.
- Drink enough water - at least 2 liters a day.
The diet lasts from 2 to 4 days. The result is minus 5 kg or more, depending on the initial weight. Contraindications: high stomach acidity, 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 what result you want to achieve. The main thing to keep in mind is that the stricter the diet, the shorter its duration should be in order to exclude damage to the digestive organs and not cause side effects and numerous complications.
For fast weight loss
If the goal is to lose 2 to 5 kg in a few days, a kefir diet would be the best option.
There are other strict diets, whose principle is almost the same - to limit the number of calories per day to a minimum. A fast diet is based on eating 1-2 foods that have a minimum calorie content and help cleanse the bowels.
The disadvantage of such diets is that they are difficult to endure, they have many contraindications, longer adherence to damage to the body. An express diet is an option for those who urgently need to lose weight on vacation.
For gradual weight loss
A long-term diet lasting a month or more is a diet with many permitted foods with a minimum of calories and the right ratio of fat, protein and carbohydrates. The result is up to minus 20 kg. Gradual weight loss is recommended for those who are initially overweight.
Examples of a long-term diet: egg, low-calorie monthly, etc.
The advantage of gradual weight loss is in the absence of the effect of regaining body weight, the risk of losing the lost weight again.
The disadvantage of a slow diet is that the weight will slowly disappear.
Diet for the abdomen and hips
Special diets help local weight loss by removing the fat layer in the most problematic areas. A diet that helps get rid of the belly is based on the following principles:
- Rejecting fast carbs, slow ones are consumed only in the morning (up to 12 hours).
- The menu must include pineapple and grapefruit which have a fat burning effect.
- Avoid salt and oil - only lemon juice is used for salad dressing.
- Use of parsley and rosehip-based broths, which remove excess fluid and toxins from the body.
- Daily availability of fermented dairy products with a low fat content in the menu.
- Rejection of cabbage, which causes accumulation of gas.
- Regular consumption of fresh cucumber salad.
Combine proper diet and regular exercise. Only an integrated approach will help you achieve a positive result. If you need to lose weight in the stomach, it is additionally recommended to carry out cosmetic procedures, for example body wraps that help burn fat.