The most effective diets for weight loss without weight gain

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Unhappy with your reflection in the mirror? Do you dream of buying clothes several sizes smaller? Tired of constant health problems? Intimate life has become routine, has passion and attraction disappeared from the other half? It's time to lose those extra pounds. People who have followed various diets often hear that after dietary restrictions were completely lifted, their excess weight returned.

We offer effective diets for weight loss without weight gain. Their main feature is that they last for several weeks and months. Rapid weight loss is harmful weight loss, in which the body undergoes serious stress, and the extra pounds return after you “get off” the diet.

Recommendations for choosing a diet

To make losing weight easy, when choosing a diet you need to consider the following recommendations:

1. The most effective diet for losing weight is the one that does not lead to breakdowns. If you can't sit on a hard one, don't choose it!
2. Losing weight should be safe for your health. The food you eat should contain all the nutrients and microelements a person needs. You don’t need to force your body just because you want to wear new jeans, it’s not worth it.
3. The menu for every day can be varied. The secret to success is simple, it is to consume fewer calories than your body needs.
4. Do not forget that each body is individual, and what may give the best results for one person may be ineffective for another. Also, when choosing, you need to take into account existing chronic diseases so that the diet is as safe as possible.

In order not to waste time searching for your ideal way to lose weight, we recommend seeking help from a nutritionist. Based on the examinations, the specialist will determine which diet is the most effective for you.

Women often differ in their opinions about what the most effective diet is. This is again explained by personal preferences or characteristics of the body. However, there are diets that help absolutely everyone lose weight. True, for this you have to comply with very strict conditions.

The most popular and effective diets according to women:

• kefir;
• buckwheat;
• compliance with fasting days.

Next, we will take a closer look at how these diets work and what features each of them has.

Kefir mono-diet

The most effective mono-diet is kefir. With its help, you can lose 3-5 kilograms in just 3 days. The difficulty is that your diet for all 3 days consists only of one percent kefir and water, and you can only drink 1.5 liters of kefir.

Kefir does not remove the feeling of hunger well, and also has a laxative effect, so only strong-willed people with excellent health can follow it.

There are gentler versions of this diet (with cucumbers, apples, beets, etc.), which also give good results and are much easier to tolerate.

Buckwheat diet

If we talk about effective diets for weight loss, then we cannot help but remember the queen of cereals - buckwheat. This dietary product allows you to lose as much as 10 kilograms in 7-10 days! True, despite the fact that the diet is quick and effective, not everyone can withstand it, since eating unsalted steamed buckwheat is not the greatest pleasure.

The buckwheat diet has a number of rules:

• you can’t eat 4-5 hours before bedtime;
• buckwheat needs to be steamed or steamed;
• You cannot add anything to the cereal (salt, sauces, honey, butter - everything is prohibited);
• you need to drink a lot (weak green tea and water are allowed as drinks).

Sample menu for an effective diet:

• 30 minutes before breakfast, drink a glass of warm water with honey and lemon;
• breakfast - a small portion of steamed cereal and a cup of weak green tea;
• lunch and dinner are the same as breakfast.

And so on throughout the entire weight loss course, every day.

Diet “Maggie”

This is another popular protein diet. The diet here is based on eggs and chicken fillet. Usually the first days are very difficult. I want to break out and cut myself a sandwich. It is important to hold on and drink at least one and a half liters of water a day. If you want to achieve results, you must strictly follow the stated diet.

By the beginning of the 3rd week, people become accustomed to their diet. I no longer want anything harmful or forbidden. The last week is easy, it is intended to break the diet, so the portions are increased. The results are fantastic. In 4 weeks, people lose 15-20 kg, the volume goes away.

And most importantly, during this time the attitude towards food changes. I don’t want buns, chocolates and the like. Will the weight come back after the Maggi diet? It's up to you. Many people note that they did not gain weight when they started eating their usual food. Moreover, the results last for six months regardless of whether you eat buns and cookies. Of course, within the limits of what is permitted. Then, subject to regular diet violations, the weight begins to increase again.

Diet effectiveness criteria

The diet is evaluated primarily by the degree of weight loss.

• Efficiency: no weight gain, lasting results;
• Comfort: severe attacks of hunger, a constant state of stress in connection with this are bad companions for an effective diet;
• Absence of painful manifestations: abdominal pain, upset stool, urination and other body functions. With a properly selected dietary diet, over time, your health improves, vigor and optimism appear.

Hollywood Diet

It owes its extravagant name to its enormous popularity among Hollywood stars. This is a very effective diet, the main components of which are seafood. The diet is complex, requiring constant calculations of fats and carbohydrates contained in food, and determination of their quality. In addition to limiting your sugar intake, it is important to monitor how much salt is present in your foods.

Also among the rules of the Hollywood diet:

• complete exclusion of bread and flour;
• lack of breakfast (if you really want, you can drink a cup of coffee or eat ½ a small grapefruit, but nothing more);
• You can only eat boiled, baked or steamed dishes;
• compliance with the drinking regime is mandatory (at least 2 liters of clean still water per day);
• adherence to a meal schedule (5-6 meals at equal intervals, the amount of food should also be approximately the same).

Among the permitted products:

• fish and sea reptiles;
• eggs;
• white meat;
• vegetables and fruits containing small amounts of carbohydrates.

This well-known method of losing weight is not the easiest, but it allows you to quickly reduce volume. Using the example of celebrities who have tried the most effective diets for weight loss, you can see that the Hollywood diet is capable of losing 6-8 kilograms in a fairly short period of time.

If you decide to lose weight with an effective diet at home, you need to visit a doctor. It will help you find out the number of kilograms you should say goodbye to. Usually, at least a minimum set of examinations is prescribed that help identify gross metabolic disorders and identify contraindications.

After making sure that there are no health problems, you should carefully consider your daily diet: how much food is consumed, how much liquid, sugar, salt, bread is consumed per day. Perhaps reviewing just these points will be enough to start an effective diet. Reducing your consumption of these foods will in itself lead to gradual weight loss.

Changes in diet will also be required. In everyday life, most often the main food load occurs in the second half of the day and late evening. This is fundamentally wrong: the body should devote the afternoon to assimilating food, and not digesting what it has just eaten.

Moderation in nutrition is an axiom of any effective diet. There is no miracle cure that will allow you to lose excess weight while continuing to consume food in gigantic quantities.

It is necessary to familiarize yourself with at least the general principles of healthy eating. You should correctly combine the main components of food: proteins, fats, carbohydrates.

For example, a combination of protein with fats or protein with carbohydrates is acceptable. The combination of fats and carbohydrates is an unacceptable combination in any situation.

Not only the diet should be regulated, but also the daily routine. These rules were not developed in vain: the times of eating, working, and resting are coordinated with the biorhythms of the human body. Night sleep should last at least 8 hours, long sedentary work should be interrupted by periods of physical activity.

Rule #1. Power control

This is a norm of life that will have to be taken into account. You always, generally always, need to monitor your diet. After completing the course and achieving a normal weight, there are more concessions, but still the daily diet should not exceed 1.5 thousand kcal. If you go to the gym and do strength training, then increase this amount to 2 thousand kcal.

And yet, caloric intake is calculated per day. If you ate cake today, we subtract it from the general norm. For example, 1.5 thousand kcal was taken for it, but the cake added 650 kcal. For the rest of the day you can count on only 850 kcal. Then everything will be alright. This rule works vice versa. If today the day passed in a half-starved state, this does not mean at all that there are “free calories” left for tomorrow and for them you can get a bonus in the form of a second serving.

Protein diet

An extremely effective diet without weight gain. Suitable for those who can easily live without sweets, but cannot deny themselves meat. And the best part is that if you follow all the recommendations, you can lose as much as 20 kilograms with it! The principle of the diet is to increase the amount of proteins and reduce the amount of fats and carbohydrates in the daily diet of a person losing weight.

Basic Rules:

1. Each serving must necessarily consist of foods high in protein, as well as rich in vitamins and microelements.
2. You need to eat often, but in small portions.
3. You can't eat before or after sleep. Drink a glass of water in the morning and start breakfast an hour after waking up. Dinner should be no later than 2-3 hours before bedtime.
4. Drink water (2 liters per day minimum).
5. Before lunch, you can allow yourself one unsweetened citrus fruit.

Remember, although a protein diet allows you to quickly lose weight, if followed for a long time, it is dangerous, since the body needs all the components, and not just proteins. Experts recommend sticking to a healthy diet and using such methods only as an emergency measure. You can lose weight on proteins for no more than 2 weeks in a row.

How not to gain weight after

When you're done losing weight, all you need to do is increase your caloric intake from carbohydrates. People do this in different ways:

• some leave their “dietary” healthy diet, but supplement it with a couple of desserts a week in order to get the necessary energy and not feel superfluous at the celebration of life;
• others add some carbohydrates to dinner and snacks, and increase breakfast and lunch portions;
• Still others arrange a “belly feast day” once a week, eating their favorite dishes, but in moderate portions, and the rest of the time they eat cereals, vegetables, protein dishes and fruits.

Only one general principle should remain with a person forever. Portion control will protect you from overeating, and a nutritious diet rich in all the necessary macronutrients will give you health. You don't have to follow strict, restrictive weight-loss plans or give up entire food groups to be slim and feel good.

If you leave the diet by increasing the carbohydrate component of the diet gradually, there will be no weight gain. Although slight fluctuations in weight in one direction or another are possible, they are completely normal for any healthy person. Eat well. Slimness and health will become your companions for many years.

Diet effectiveness criteria

effective diet

To carry out an effective diet without weight gain, various types of express diets are not suitable. Most often, these methods promise weight loss of 3-5 kilograms in a relatively short period of time.

This is not exactly what a person needs who has decided to lose weight by 10-20-30 kilograms or more. For this purpose, it is worth choosing a suitable diet for a month or 14 days.

These terms are the most realistic. Some authors recommend dividing the time of dieting into periods:

• Preparation;
• Compliance;
• Exit;
• Maintaining achieved results.

A prerequisite for maintaining an effective diet, both for a month and for any other period, is the drinking regime: the amount of liquid consumed per day (including first courses) should be at least 2 liters. Even the most effective monthly diets are inherently flawed, so parallel intake of vitamin and mineral complexes is recommended.

There are diets that give tangible results regardless of the timing of adherence. One of the most effective diets for a month is vegetable.

Its meaning is extremely simple: you are allowed to eat up to one and a half kilograms of vegetables during the day. The menu may include salads, vegetable stews, and grilled vegetables.

As a supplement, any greens, a small amount of vegetable oil, low-fat dairy products (yogurt, cheese, cottage cheese), several slices of rye or grain bread are allowed. Despite the fact that the diet is effective, it is tolerated quite easily.

Long-term compliance requires the constant inclusion of legumes, soy, and lentils in the diet - foods rich in plant protein. An undeniable advantage of vegetable diets is that the menu can be changed to suit your taste, for example, add a small amount of lean meat, fish, and cereals.

One of the most effective diets for a month can be considered the Mediterranean, the menu of which is based on seafood, cereals, and vegetables.

Both the vegetable and Mediterranean diets, with some variations, can be considered an excellent model for everyday nutrition.

There are a lot of two-week diets. In principle, any combination diet can be followed for 14 days. With mono-diets, the situation is more complicated: firstly, you need to have a strong character in order to eat only one product for a crescent, and secondly, this extremely depletes the body.

A buckwheat diet for 14 days with the addition of kefir, apples, meat, and dried fruits has worked well.

Another option, designed for 2 weeks, is the French diet for weight loss.

1 day:

• Breakfast: a cup of freshly ground coffee;
• Lunch: 2 boiled eggs, 1 medium tomato, lettuce;
• Dinner: a portion of boiled lean meat, lettuce leaves.

Day 2:

• Breakfast: a cup of freshly ground coffee and a medium-sized cracker;
• Lunch: a portion of boiled meat;
• Dinner: a piece of boiled sausage or lean ham with lettuce.

Day 3:

• Breakfast: a cup of freshly ground coffee and a medium-sized cracker;
• Lunch: carrots, fried with vegetable oil;
• Dinner: 2 boiled eggs, sausage, lettuce.

Day 4:

• Breakfast: a cup of freshly ground coffee and a medium-sized cracker;
• Lunch: 1 boiled egg, carrot salad with cheese;
• Dinner: salad of non-sweet fruits, 200-250 grams of kefir.

Day 5:

• Breakfast: carrot salad with lemon juice;
• Lunch: boiled fish, 1 medium tomato;
• Dinner: portion (15-200 grams) of boiled meat.

Day 6:

• Breakfast: a cup of freshly ground natural coffee;
• Lunch: boiled chicken (breast), lettuce;
• Dinner: a portion of boiled meat.

Day 7:

• Breakfast: a cup of tea;
• Lunch: a portion of boiled meat, fruit;
• Dinner: boiled low-fat sausage or ham.

The menu for the second week is similar.

To make the diet effective, it should be accompanied by physical activity, cosmetic procedures to maintain skin elasticity, and massage.

This is perhaps the most effective diet in the world. If you follow it, you can lose up to 30 kilograms in 3 months, with minimal risk of weight gain. A person who has lost weight on a separate diet will prove this to you.

However, this way to lose weight is not the easiest. You need to constantly follow a strict eating regimen, know which foods should be consumed at what time, and under no circumstances mix incompatible foods. In this case, the interval between meals should be at least 2 hours, and the portions should be small.

Also, to lose weight on a separate diet, you need to adhere to the following rules:

• You cannot eat different proteins at one meal;
• exclude foods rich in fats from your diet;
• fruits and vegetables with a high acid content should also be excluded;
• some foods can be consumed without combining them with anything at all (milk, tomatoes, pears, watermelon or melon), that is, if you want to drink milk, you drink only milk and do not eat anything else.

Low-carbohydrate diet

Or the keto diet. She eliminates carbohydrate foods as much as possible. This is what allows you to lose body fat with minimal damage to your muscles. This does not happen because you exhaust your body with training or starve yourself. The keto diet is the only diet that has a scientific basis.

If you stop taking carbohydrates, your body has to readjust itself. It begins to receive energy from free fatty acids, which accumulate in subcutaneous fat. That is why it is first on the list of diets after which the weight does not return. Reviews from a huge number of people fully confirm this. But pay attention to the rules that we discussed above.

The diet is excellent and gives excellent results. But if, after finishing it, you allow yourself carbohydrates in all their variety (buns, cakes, sweet soda), then your results will be lost. After a keto diet, weight returns only if you have not learned the reasons for its gain and continue to exceed the amount of carbohydrates consumed with minimal physical activity.