Popular diets for weight loss are short-term, but they are difficult to tolerate due to many restrictions, or long-term, in which the weight will not go away so rapidly. The advantage of long-term diets is the ability to lose 20 kg or more without the effect of returning body 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?
An 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 nutrition, metabolism slows down, blood vessels become clogged with cholesterol, the body stops burning subcutaneous fat cells, provoking their accumulation. Due to errors in the diet, the digestive system becomes clogged with toxins, intestinal peristalsis is disturbed, and edema appears.
Regular physical activity will help speed up the process of losing weight.
Slimming mechanism
The basic principle of dietary diets is to reduce the daily amount of calories. When the body is in a calorie deficit, the natural process of burning fat cells is triggered.
Additional effects:
- removal from toxic substances;
- removal of accumulated fluid, which helps to eliminate edema;
- normalization of intestinal peristalsis;
- acceleration of metabolism;
- cleansing blood vessels from 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 - the lost weight will quickly return if, at the end of the diet, you do not adhere to proper nutrition.
Slow
Slow diets can last from 1 to 3 months or more. Their diet is very diverse. The main principle is to eat right, to limit the daily amount of calories.
Despite the fact that the weight will not go away too quickly, they allow you to get rid of 20 kg or more. At the same time, the likelihood 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:
- diet of Protasov;
- for the lazy;
- buckwheat;
- kefir.
Diet Protasov
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 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:
- For the first 14 days, consume 1. 5 kg of raw vegetables, 3 apples, 1 egg, 600 ml of fermented milk products with a minimum fat content per day.
- 3-5 weeks: the diet remains the same, only fermented milk products are replaced with the same amount of lean meat and lean fish.
- You need to drink at least 2 liters of water a day without additives.
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.
- Refuse junk food - fatty, 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 work of the kidneys and other organs of the urinary system.
Buckwheat diet
A buckwheat dietary diet gives a good result in losing weight. But this is a strict diet with a meager menu, so it is difficult to follow it. The principle is to use only one buckwheat, boiled in water without salt and oil. You can eat buckwheat in unlimited quantities.
Fruits and fermented milk products (minimum fat content) are allowed as snacks, but no more than ½ glass at a time.
Duration options:
- 3 days (only buckwheat in the diet),
- 7 days (with allowed snacks)
- 2 weeks (fermented milk products, some lean meat).
The result depends on the duration - from 3 to 10 kg.
Contraindications: vitamin deficiency, diseases of the digestive organs, pregnancy and lactation.
The buckwheat diet assumes several compliance options: in the classic version - you can only eat buckwheat, in the sparing version - lean meat and dairy products are allowed
Kefir diet
On a kefir diet, weight will go away rapidly, while the intestines are well cleansed.
Nutrition principles:
- Eating only one kefir with a minimum percentage of fat. 1-2 liters. per day.
- Acceptance of kefir fractional - every 2. 5 hours you need to drink no more than 1 glass.
- Drinking enough water - at least 2 liters per 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 gastric acidity, gout, pregnancy and lactation, rheumatism, acute and chronic diseases of the gastrointestinal tract.
Which diet is better
The choice of 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 harm to the digestive organs and not cause side effects and a number of complications.
For fast weight loss
If the goal is to lose from 2 to 5 kg in a few days, the 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 the use of 1-2 foods that have a minimum calorie content and help cleanse the intestines.
The disadvantage of such diets is that it is difficult to withstand, they have many contraindications, and with long-term observance, they harm the body. Express diets are an option for those who urgently need to lose weight for their holidays.
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 calorie content and the correct 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, and so on.
The advantage of gradual weight loss is in the absence of the effect of returning body weight, the risk that the lost pounds will return again.
The disadvantage of a slow diet is that the weight will go away slowly.
Diets for the abdomen and sides
Special dietary diets help to 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, must be included in the menu.
- Avoiding salt and oil - only lemon juice is used for dressing salads.
- 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 milk products in the menu.
- Refusal of cabbage, which provokes gas accumulation.
- Regular consumption of fresh cucumber salad.
Combine proper nutrition and regular exercise. Only an integrated approach will help you get 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.