Effective diet for weight loss. Top 5 best diets

There are a lot of diets these days. Low-calorie, low-fat, protein, mono-diets and others - there are plenty to choose from. But not every one of them is effective in the process of losing weight, and some can even harm the body. It is also very important to combine changes in diet and exercise in order 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 be sure that you will not harm the body.

It is not recommended to choose too rigid diets. Yes, they can give a short-term result in the form of a few kilograms dropped, 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 your diet and supplement 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 its severity, this mono-diet is very popular. It is not recommended to use it frequently and for a long period. But if you do everything right, you can improve the functioning of the gastrointestinal tract, balance the microflora in the stomach, cleanse the body of toxins. By itself, kefir is a very useful product that provides a sustainable result of losing weight and benefits the whole body.

There are several options for a kefir diet:

1. Within 3 days, you need to drink 1. 5 liters of kefir daily. This portion is divided into 5-6 meals. Sugar cannot 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.
2. The same volume of kefir (1. 5 liters) can be diversified with a kilogram of vegetables or fruits per day. The duration of such a diet should not exceed 5-6 days.
3. This type of kefir diet is called "striped" because kefir days alternate with regular days when you are allowed to eat any food.
4. Every day you need to drink 1. 5 liters of kefir, as well as eat the proposed products (list below).

This is what an approximate diet for 1 diet approach might 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 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 to the body, so it is not recommended to repeat it earlier than in a month. And if the very process of dieting gives you a lot of inconvenience and is difficult, then breaks should reach at least two months.

Kremlin diet

This diet has proven its effectiveness over and over again. By following it, you can lose up to 6 kg in 8 days. And if you stick to it longer, then it is quite possible to lose up to 15 kg in a month and a half. Moreover, the weight disappears in a certain pattern: the more extra pounds, the easier and faster they go. The essence 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 a large amount of protein does not interfere with a positive result.

The main rule of this diet, which must be observed strictly, 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-carbohydrate vegetables without restrictions.

The calorie content of products 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 even more effective if you not only count points, but also count calories, and also do not eat later than 4 hours before bedtime. When you lose weight, the diet should be 40 points, and when you maintain weight - 60 points.

An 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: chop cabbage salad and season it 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 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 tough, but very effective. With it, you can lose up to 10 kg. Duration - a week. Buckwheat provides the body with 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 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 liquid and you can eat, you don’t need to do anything else with the cereal. You can not add salt and sugar to porridge. During the day, buckwheat can be eaten in any quantity, you can also drink water 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, where you are allowed to drink low-fat yogurt, eat a few fruits or vegetables. But the results from 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. Try not to pass, do not eat later than 4 hours before bedtime and do not make yourself hungry days.

carb-free diet

A carbohydrate-free diet is an effective weight loss diet that allows you to quickly and effectively lose extra pounds. Its essence is to reduce the amount of carbohydrates (sugar and starch) consumed. Per day, you are allowed to consume 250 allowed calories, which come in the form of carbohydrates. At the same time, you can consume meat, fish, citrus fruits, berries, vegetables, 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 limited. 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;
• after 20 hours do not eat at all;
• adopt 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 piece) and add a vegetable side dish to the serving daily (200-300 g is eaten throughout the day). As a drink, a rosehip broth is suitable, which you need to drink in the mornings and evenings.
• 250 g of boiled lean meat, 2 cups of tea and 2 glasses of juice divided into 5 meals.

apple diet

The apple diet is great for weight loss. This fruit is extremely beneficial for the body, it helps to quickly lose weight, normalize metabolism, and apples also have a positive effect on the body of people suffering from hypertension, and they are also suitable as a preventive measure for atherosclerosis.

There are several options for the apple diet:

1. During the day, you can eat an unlimited number of apples, as well as drink plenty of water.
2. During the day, it is allowed to eat 1. 5 kg of apples, you can not drink liquid (the moisture contained in apples will be enough)
3. Kefir is added to apples: for one fruit - half a glass of kefir. There should be 5-6 meals per day.
4. This version of the apple diet is the toughest. The number of fruits consumed varies daily, depending on the day: 1st day - 1 kg of apples, 2nd - 1. 5 kg, 3rd - 2 kg, 4th - 2 kg, 5th - 1. 5kg, 6th - 1 kg. It is also allowed to eat black bread crackers and drink green tea.

It is useful to sit on an apple diet for three days for people who quit smoking. Along with apples, it is also allowed to drink green tea.

Helpful tips for dieters

In most cases, the basis of malnutrition is an untimely meal. Nutritionists recommend eating at least 4 times a day and taking breaks of 3-4 hours between meals. This time will be enough for the body to completely 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 turn into fat. Proper nutrition is the key to normal weight and good health.

If you accustom yourself to the regime, then the stomach will prepare for the next meal, highlighting the required amount of gastric juice. This will improve the digestion process, the products will be completely absorbed, and the fat will no longer be deposited. At the same time, if you skip a meal, you can harm the stomach, as the gastric juice will begin to corrode the intestinal walls.

According to doctors, harmless diets simply do 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 simply ceases to work), 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 leave it gradually. That is, and then limit yourself in nutrition, but not so strictly. And in order to enhance 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 the feeling of 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 dull the feeling of hunger.

Eat slowly and chew your food thoroughly. So you will not only be able to absorb more nutrients, but also enjoy your meal. Try not to snack on the run, find at least 10-15 minutes to devote to their food, your body will be grateful for it.

Avoid stress. Many people are accustomed to "seize" trouble 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 vigor, but also very useful for losing weight.

Now you know the recipes for the most popular and effective diets. It remains only to choose the option 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.