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 more - there's plenty to choose from. But not all of them are effective in the process of losing weight, and some can even harm the body. It is also very important to combine diet changes 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 not to harm the body.

It is not advisable to choose diets that are too rigid. Yes, they can give a short-term result in the form of a few pounds lost, but it 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 time. But if you do everything correctly, 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 lasting weight loss result 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 per day. 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).

Here's what a rough diet might look like for 1 diet:

• day 1 - boiled potatoes 5 pieces;
• 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 (except 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 very process of a diet causes you a lot of inconvenience and is difficult, the breaks should reach at least two months.

Kremlin regime

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 stick to it longer, 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 easier and faster they disappear. 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 strictly observed, is to avoid sugar in any form. Even a piece of sugar will be equal to the daily norm. You can eat fish, meat, eggs, cheese, low carb vegetables without restriction.

The calorie content of the products is measured in points, where 1 point is equal to 1 gram of carbohydrates contained in 100 g of product. The diet will be even more effective if you count not only points, but also calories, and eat no more than 4 hours before bedtime. When losing weight, the diet should be 40 points, and when maintaining 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 the 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 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 quite harsh, but very effective. With it you can lose up to 10 kg. 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 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 let stand overnight. In the morning you need to drain excess liquid and you can eat, you have nothing else to do with cereal. You can not add salt and sugar to porridge. During the day, buckwheat can be consumed 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 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. Try not to skip, eat no more than 4 hours before bedtime, and don't give yourself hungry days.

carbohydrate-free diet

A carbohydrate-free diet is an effective slimming diet that allows you to lose extra pounds quickly and effectively. Its essence is to reduce the amount of carbohydrates (sugar and starch) consumed. Per day, you are allowed to consume 250 allowed calories, in the form of carbohydrates. At the same time, you can eat meat, fish, citrus fruits, berries, vegetables, root crops in unlimited quantities.

At the same time, the consumption of sugar, fruits (except citrus fruits), potatoes, carrots, flour, bread, dairy products, corn, cereals, fats, sugary and alcoholic drinksis 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 8 p. m. , do not eat at all;
• adopt the principle of fractional nutrition (eat in small portions at least 5 times a day).

Sample menu of your choice:

• 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 daily portion (200-300 g are eaten throughout the day). As a drink, rosehip broth is suitable, which you need to drink in the morning and in the evening.
• 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 ideal for weight loss. This fruit is extremely beneficial for the body, it helps to lose weight quickly, 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 againstatherosclerosis.

There are several options for the apple diet:

1. During the day you can eat an unlimited number of apples and drink plenty of water.
2. During the day it is allowed to eat 1. 5 kg of apples, you can not drink liquids (the moisture in the apples will be enough)
3. Kefir is added to apples: for one fruit - half a glass of kefir. There should be 5-6 meals a day.
4. 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 black bread crackers and drink green tea.

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

Useful 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 3-4 hour breaks 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 nutrients will turn into fat. Good nutrition is the key to normal weight and good health.

If you get used to the diet, the stomach will prepare for the next meal, bringing out 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 damage the stomach, since 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 necessary for the body, gradual addiction (over time the diet simply stops working), the return of lost kilograms after the diet is finished. To avoid these consequences, it is necessary to take vitamins with any diet, and also to gradually quit it. That is, then limit yourself to nutrition, but not so strictly. And to improve 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 cope with hunger

Drinking hot water alleviates the feeling of hunger. If water seems too boring to you, you can replace it with herbal tea or regular herbal tea, berry broth without sugar or compote. 1 to 2 cups of warm liquid will help quell hunger pangs.

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

Avoid stress. Many people have a habit of "grabbing" 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 of 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, follow the diet longer than the prescribed period and make changes to the diet yourself. Before starting a diet, consult your doctor.