Popular diets for weight loss are short-term, but difficult to tolerate due to many restrictions or long-term, in which the weight will not disappear so quickly. The advantage of long-term diets 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 overweight occur?
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 exacerbated by a passive lifestyle, lack of regular exercise.
Due to improper nutrition, the metabolism slows down, blood vessels become clogged with cholesterol, the body stops burning subcutaneous fat cells, provoking their accumulation. Due to dietary errors, the digestive system becomes clogged with toxins, intestinal peristalsis is disrupted and edema occurs.
Regular physical activity will help speed up the weight loss process.
Weight loss mechanism
The basic principle of diets is to reduce the daily amount of calories. When the body is deficient in calories, the natural process of burning fat cells is activated.
Additional effects:
- elimination of toxic substances;
- removal of accumulated fluid, which helps eliminate swelling;
- normalization of intestinal peristalsis;
- speeding up metabolism;
- cleansing blood vessels of 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 get rid of 2-5 kg in a few days. But they have a significant drawback - lost weight will return quickly if you do not stick to proper nutrition at the end of the diet.
Slow
Slow diets can last from 1 to 3 months or more. Their diet is very diverse. The basic principle is to eat right, to limit the daily amount of calories.
Despite the fact that the weight will not disappear too quickly, they allow you to get rid of 20 kg or more. At the same time, the probability of losing weight again, as with fast diets, is virtually absent.
Rating of the most popular diets
The most popular diets include:
- Protasov's diet;
- for the lazy;
- buckwheat;
- kefir.
Protasov diet
It allows 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 once every six months.
Principles:
- During 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 per day.
- 3-5 weeks: the diet remains the same, only fermented dairy products are replaced with the same amount of lean meat and lean fish.
- You should drink at least 2 liters of water a day without supplements.
Contraindications: diseases of the digestive system, pregnancy and lactation.
Diet for the lazy
- Drink 2 glasses of water 30 minutes before meals and in the morning (immediately after sleep).
- Do not drink water or other liquids within 2 hours after eating.
- Give up junk food - greasy, fried, mayonnaise and sauces based on it, sugar. Limit salt. Instead of coffee, use tea, mostly green without sugar 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 kidneys and other organs of the urinary system.
Buckwheat diet
The diet buckwheat diet gives good results in weight loss. But this is a strict diet with a meager menu, so it is difficult 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 breakfast 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 system, pregnancy and lactation.
The buckwheat diet suggests several options for compliance: in the classic version - you can eat only buckwheat, in the sparing version - lean meat and dairy products are allowed
Kefir diet
With a kefir diet, the weight will quickly disappear while the intestines are well cleansed.
Nutritional principles:
- Eating only one kefir with a minimum percentage of fat. 1-2 liters. per day.
- Taking kefir in part - every 2, 5 hours you should drink no more than 1 cup.
- Drinking enough water - at least 2 liters a 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 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 remember is that the stricter the diet, the shorter its duration should be, in order to exclude damage to the digestive organs and not to cause side effects and a number of 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, the principle of which is almost the same - to limit the number of calories per day to a minimum. Fast diets are based on eating 1-2 foods that have a minimum of calories and help cleanse the intestines.
The disadvantage of such diets is that they are difficult to endure, they have many contraindications, if followed for a long time they damage the body. Express diets are an option for those who urgently need to lose weight on vacation.
For gradual weight loss
Long-term diets for a period of 1 month or more are a diet with many permitted foods that have a minimum of calories and the right ratio of fats, proteins and carbohydrates. The result is up to minus 20 kg. Gradual weight loss is recommended for those who are initially overweight.
Examples of long-term diets: egg, low-calorie monthly, etc.
The advantage of gradual weight loss is the absence of the effect of weight gain, the risk of losing weight again.
The disadvantage of a slow diet is that the weight will disappear slowly.
Diets for the abdomen and sides
Special diets help you lose weight locally by eliminating the fat layer in the most problematic areas. A diet that helps get rid of the belly is based on the following principles:
- Refusal of fast carbohydrates, slow ones are consumed only in the morning (up to 12 hours).
- Pineapple and grapefruit, which have a fat-burning effect, should be included in the menu.
- Avoid salt and oil - only lemon juice is used for salad dressing.
- The use of broths based on parsley and rose hips, which remove excess fluid and toxins from the body.
- Daily availability of low-fat fermented dairy products on the menu.
- Refusal of cabbage, which provokes the accumulation of gas.
- Regular consumption of fresh cucumber salad.
Combine proper nutrition 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 perform cosmetic procedures, such as body wraps, which help burn fat.