Getting rid of extra pounds is extremely difficult without an appropriate diet. There are hundreds of different diets, but not all of them are effective or even safe. When choosing a diet, you should consider the following factors: individual characteristics of the body; the impact of diet on health and dietary diversity. An incorrectly selected or formulated diet can lead to exhaustion, metabolic disorders, and even disable some body systems. So which of the existing popular diets can you follow? Big Rating magazine brings to your attention the most effective diets for weight loss.
"Mediterranean" diet
A balanced and varied dietary complex for lovers of Mediterranean cuisine. To follow the diet, you must completely avoid foods containing starch and limit the consumption of honey and butter. This helps reduce cholesterol levels in the body and also has a beneficial effect on the functioning of the cardiovascular system. The diet is based on the principles of healthy eating, which allows you to lose up to 5 kg per week. The diet is so varied that it does not require additional effort in preparing dishes, does not require additional multivitamins and does not cause discomfort while following the diet. The menu also allows for the consumption of a glass of red wine per day. Making a menu for the day is easy and simple, and you can stick to this diet for years. Many foreign stars adhere to the “Mediterranean” diet throughout their lives.
Menu: meat, fish, eggs, fruits, vegetables, cereals, dairy and fermented milk products.
Pros: variety of products; normalization of pressure; reducing cholesterol levels in the body; develops the habit of eating rationally.
Cons: Difficulty in giving up some foods.
What diet can you lose weight on quickly?
If you, having calculated your BMI, realized that you need to immediately get rid of excess weight, pay attention to the numerous methods for quickly losing weight. Most of them will really help you get rid of kilograms, but following all the nutritional rules is not always easy. To help yourself lose weight with minimal psychological discomfort, choose a system based on the following principles:
- the main product should be freely available and to your liking;
- All dishes on the menu are easy and take little time to prepare.
Separate food
To help the stomach digest food, the method of eating food separately is used. Nutrition systems that really help you lose weight are based on this principle. You shouldn’t expect quick results with this approach, but the body will become healthier while losing weight. There is no need to go hungry thanks to the variety of products and recipes. A worthy example is the Shelton diet, for which the following rules have been developed:
- sour and carbohydrate foods are not eaten together;
- bread, sweet fruits, cakes are not compatible with meat dishes, eggs, cheese, nuts;
- different proteins should not be eaten at the same meal;
- It is forbidden to eat fats and proteins together;
- you cannot combine sour fruits and proteins;
- milk is used only separately from other products;
- starches and sugar are not compatible in the same meal, nor are two different starches.
Express methods
There are times when you need to get rid of several kilograms in a very short time. In such situations, express diets will really help. Their effect is quick but short-lived. They can be observed for no more than 7 days. There are many ways to realistically lose 3-5 kg in a week, but it is important to make sure that your body can handle such severe stress without damage. Quick methods are not suitable for people who suffer from diseases of the kidneys, housing and communal services, and the cardiovascular system. You should not use them during pregnancy and lactation.
Mono-diets
When the body does not receive enough calories and nutrients, it begins to use up fat reserves. All mono-diets are based on this. The duration of such nutrition should not exceed a week. Lack of vitamins and minerals can cause serious health problems. It is effective and safe to use mono-diets as a fasting day. There are many ways to lose weight on one product:
- buckwheat;
- kefir;
- watermelon;
- sauerkraut;
- oatmeal;
- apples;
- cucumbers
"Soup" diet
A tasty and effective diet based on a special fat-burning soup. The uniqueness of the diet lies in the use of a special, tasty, aromatic and satisfying soup as a main dish at every meal. It is allowed to supplement the soup with: fruits, vegetables, dairy products and lean meat. It is not necessary to break up your meals into breakfast, lunch and dinner. You can eat soup at any time of the day, in unlimited quantities, as soon as you feel hungry. The diet also requires adherence to a food regimen, which allows you to reduce the volume of soup portions consumed. And vegetables and fruits will provide the body with necessary vitamins. For 7 days of the diet, you must exclude bread and all other foods not included in the main menu. Alcohol and soda are also prohibited. A week of proper dieting is equal to 5 kilograms of excess weight lost.
Menu: soup made from onions, white cabbage, bell peppers, carrots, celery and tomatoes; lean meat, vegetables and fruits.
Pros: the ability to eat soup in unlimited quantities; variety of diet; the ability to use salt and spices in cooking.
Cons: purchasing soup ingredients in winter.
Safe diet for weight loss without harm to health: creating a calorie deficit
We've already established that depriving our bodies of essential proteins, fats, and carbohydrates is a bad idea. To lose weight, you need to reduce the number of calories you consume. There are 3 ways to do this without any harm to the body:
With these relatively painless methods you can say goodbye to the required half a kilo per week. No harm to the body, only benefits: improved mood, improved digestion, skin condition, and so on.
The safest and most effective diet for weight loss is one tailored specifically to your body and lifestyle. Now you can easily adapt any proposed diet to your needs. At the same time losing excess fat and improving health.
"Kefir" diet
A variety of kefir diets have been very popular at all times. After all, kefir has many advantages: it is a dietary product, speeds up the process of digesting food, has a beneficial effect on the digestive tract, contains calcium, satisfies hunger and helps burn fat. You can adhere to a one-day kefir diet, consuming exclusively this product, or choose a more extended diet by adding fruits or vegetables to kefir. In any case, this will help remove waste and toxins from the body, improve overall health and allow you to lose extra pounds. When dieting, you must follow the drinking regime and exclude from the diet: flour, sweet, fried and smoked foods.
Menu: kefir, cottage cheese, vegetables, fruits, lean meat and fish.
Pros: high effectiveness of the diet; easy tolerability; lack of hunger.
Cons: long-term adherence leads to disturbances in the digestive system (stomach upset, rumbling, flatulence); diuretic effect.
The safest diet: look at BZHU
These three substances nourish the body and give it the necessary energy. How much and what should be in a proper diet:
- Proteins - at least 20 grams per day. Protein works as a building material for muscles, hair, etc. If it is not enough, tissue breakdown will increase. First of all, blood will be left without protein, which will lead to severe hunger edema. The second to be affected is the liver, then the muscles, skin, and the last will be the heart and brain. Externally, this will manifest itself through weakness, lethargy, frequent colds and liver diseases;
- Fats - at least 20 grams per day. It is clear that it needs to be reduced, but not through cuts in products. Fats are necessary for the body for the full and normal functioning of metabolic processes and the absorption of carbohydrates. Deficiency of fatty acids leads to impaired blood circulation and metabolism;
- Carbohydrates - at least 80 grams per day. Without them, you will lose consciousness, feel weak and dizzy, get tired quickly and live in depression. Your immune system will weaken and you will get sick from any sneeze. The reaction and speed of movements will decrease - it will be difficult to drive a car, and it will be impossible to work.
"Brazilian" diet
A two- to four-week effective diet with a fairly strict and limited menu. If you want to be slim and fit like Brazilian beauties, you will have to drink plenty of fluids, be patient, and devote at least half an hour a day to physical exercise. Just two weeks of following a diet allows you to get rid of 4-5 kg of excess weight without the slightest harm to your health. This dietary complex is low-carbohydrate and allows you to lose weight in the shortest possible period of time. The diet does not require large investments and does not contain rare ingredients. The essence of the dietary program is to reduce the carbohydrate intake, which leads to the process of “extracting” them from reserve fat reserves by the body. Preference is given to protein products that saturate the body and help build muscle mass. The diet does not allow breakdowns and prohibits: flour and confectionery products, fatty, fried foods, sugar and alcohol.
Menu: fresh beef, chicken, eggs, vegetables.
Pros: well tolerated; the result lasts for a long time.
Cons: only contraindications in the form of pregnancy and serious chronic diseases.
"Japanese" diet
An economical two-week diet with excellent results. Nutritionists say that the lost weight will not return, since this diet has a beneficial effect on normalizing metabolism. This technique is a medical development: it helps to rebuild the metabolism and maintain the achieved weight loss results for 2-3 years, subject to a rational diet after leaving the diet. The keys to losing weight quickly lie in monitoring your diet and eating clearly labeled foods. The sequence of days is also not allowed to be changed. The diet requires compliance with the drinking regime and exclusion from the diet: sugar, salt, alcohol and flour products. Dinner after 19.00 is not permitted.
Menu: lean meat, fish, eggs, seafood, vegetables and fruits, vegetable oil, dry bread and cheese are also allowed, but in limited quantities. It is preferable to drink coffee without sugar and milk.
Pros: effectiveness and significant weight loss.
Cons: not balanced; requires additional multivitamins; oversaturated with proteins.
"Hollywood" diet
A popular weight loss system lasting 14 days. It is followed by such actresses as Renee Zellweger and Nicole Kidman. The essence of the Hollywood diet method is to limit the amount of carbohydrates, fats and calories consumed in food. The diet is dominated by foods with a high content of plant fiber and protein. The diet excludes bread, confectionery, fruits and vegetables high in starch, alcohol, salt and sugar. Food is steamed without oil or fat. Low calorie content and lack of salt help remove excess fluid from the body, allowing you to lose weight up to 1.5 kg per day. By strictly following a diet, you can lose up to 8-10 kg in weight in two weeks.
Menu: cucumbers, tomatoes, lean meat or poultry, grapefruit, chicken or quail eggs.
Pros: rapid weight loss; removal of toxins and waste from the body; normalization of metabolism.
Cons: not balanced; requires additional intake of vitamin complexes; removes exclusively water without affecting fat cells; occasionally causes nausea and dizziness.
Therapeutic diets for weight loss
The “Therapeutic Weight Loss” system is an effective complex developed by nutritionists.
The diet allows you to safely lose extra pounds and form healthy eating habits.
According to reviews from those who have lost weight, this method provides good results within a week .
Basic diet rules:
- Eat food 3 times a day . However, under no circumstances should you skip breakfast, lunch or dinner.
- Prepare dishes according to simple dietary recipes . Products can be boiled, baked in the oven or steamed.
- Stick to the menu . You cannot change meals by day, or include other foods in your diet.
- Exercise . This could be home fitness, Pilates, yoga or a daily walk.
Pilates
Therapeutic diet is designed for 2 weeks . During this period you can lose 5-7 kg. To achieve this result, you need to adhere to a two-week menu for every day:
- Boiled eggs, green tea, vegetable soup, stewed cabbage, boiled chicken fillet.
- Cottage cheese, green tea, vegetable salad, steamed fish, apple.
- Cheese, green tea, apples, fish, turkey fillet.
- Buckwheat, kiwi, dietary salad, veal.
- Vegetables in any form.
- Low-fat soup, turkey fillet, whole grain bread, fish.
- Kefir, fish, boiled rice.
- Low-fat yogurt, green tea, stewed cabbage, veal.
- Vegetable soup, cabbage and carrot salad, boiled fillet, green tea.
- Kefir, vegetables.
- Eggs, tomatoes, kefir, rice, fish.
- Tea, boiled chicken fillet.
- Vegetables in any form.
- Fish.
If you look at the presented menu, you can see how balanced . Therefore, it is suitable for both adults and teenagers.
Therapeutic weight loss system
Diet "Maggi"
Not very strict, but very effective diet, designed for four weeks. This diet has nothing in common with the well-known bouillon cubes and is named after the name of its creator. By following the Maggi diet, you can eat nourishingly and tasty, while losing 10-20 kg per month. The peculiarity of the diet is that it activates chemical processes in the body, allowing it to independently break down fatty tissue and remove toxins. There is no need to count calories, and the dishes included in it are extremely simple and understandable. Based on the initial menu, you can create an approximate diet for the day and just try not to overeat. To quickly achieve results, it is recommended to follow the diet rules: do not violate the diet; do not replace products; observe drinking regime; cook vegetables without adding meat broths, oils and fats. If you fail, start over. Rapid weight loss will also be accelerated by additional physical activity.
Menu: fruits, vegetables, dairy products, meat, fish.
Pros: do not adhere to strict diets; has a lasting result.
Cons: requirement of strict adherence to the menu; not recommended if you are allergic to eggs.
Gluten-free diet
This way of eating was not fashionable before: it was invented to treat people with celiac disease (gluten intolerance). But in 2013, it became incredibly popular among weight loss enthusiasts. Everyone began to give up gluten, which is found in bread, cereals, sausages, sweets and coffee. And as a result, they gained even more weight and suffered from constipation!
How is it harmful? Gluten is fiber. It removes toxins from the body and helps the intestines digest and absorb food normally. If you refuse foods with fiber, it will be bad from all sides. Lack of B vitamins, folic acid and iron will lead to depression, anemia and hair loss. And those who don’t know this will be thin but bald. Unenviable fate. But you can’t stay on gluten-free food for long: sooner or later you’ll want something with gluten. Due to a calorie deficit on a diet, the body will take everything to the maximum from sausages and baked goods. And hello, extra kilos!
Diet "Minus 60"
The author's diet by Ekaterina Mirimanova is simple and effective, but contains several recommendations. You can eat everything, without any restrictions, until 12 o’clock in the afternoon, and from 12 to 14 o’clock you should exclude fatty foods, fried foods, and combining simple carbohydrates with proteins (for example, potatoes with meat). One tablespoon of sour cream (butter) is allowed per day. Afternoon snack and dinner are light. Drinks and alcohol are strictly limited. The popularity of the diet is due to the permission not to deny yourself your favorite treats, while losing weight up to 3-7 kg per month. This approach eliminates the nervous tension and stress that are so characteristic of other more strict diets. At its core, the “Minus 60” diet is a system for organizing the right attitude towards food and helps to completely change a person’s lifestyle. This is not the fastest-acting method, but it is long-term and effective.
Menu: fruits, vegetables, dairy products, cereals, meat, fish.
Pros: in the absence of contraindications, suitable at any age; does not require calorie counting; does not make you feel worse and does not cause stress.
Cons: long-term compliance is fraught with weakening of the endocrine and cardiovascular systems; sometimes causes deterioration of the skin, bile stagnation, and diabetes mellitus.
A real diet that helps you lose weight
Kim Protasov, Ekaterina Mirimanova, Atkins and many other developers of nutrition systems have become popular throughout the world because of their methods that really work and help you lose weight. Thousands of people who followed the recommendations of specialists were able to get rid of extra pounds. Each method is unique, based on different principles, but really promotes weight loss.
Kima Protasova
When exploring diets that really help you lose weight, pay attention to the development of Kim Protasov. Eating according to its principle allows you not only to get rid of excess weight, but also to normalize the metabolism in the body. The achieved results last for a long time; there is no tendency to return the lost kilograms. The following nutritional theses according to Kim Protasov can be named:
- the basis of the diet is fresh vegetables and fruits;
- addition – fermented milk products with low fat content;
- The duration of the weight loss process is 5 weeks, of which for the first 14 days only fruits, vegetables, fermented milk, eggs are allowed, and in the second stage meat or fish are added (up to 300 grams per day).
Minus 60 by Ekaterina Mirimanova
The weight loss system, called “minus 60,” really works and helps you lose weight, as confirmed by reviews from men and women on the Internet. The peculiarity of eating according to Ekaterina Mirimanova’s scheme is that those who are losing weight will not have to completely give up their favorite foods. You just need to follow the following rules:
- there should be no more than three meals per day;
- breakfast (until 12 am) can consist of any delicious food in unlimited quantities;
- at lunchtime and in the evening you can only eat boiled and stewed dishes;
- The last meal is scheduled before 18:00.
Atkins protein diet
Many show business stars (Brad Pitt, Robbie Williams) use diets that really help you lose weight quickly with the help of proteins. One such nutrition system is the Atkins diet. The question of its safety for the body is controversial and has not yet been clearly resolved, but its effectiveness is undeniable. With stomach diseases, diabetes and gout, it is forbidden to limit yourself to eating according to this system. Kremlevskaya is the Russian equivalent of Atkins nutrition. Refusal of carbohydrates leads to a restructuring of the basal metabolism and weight loss. The basis of the diet:
- any meat and fish;
- cheeses;
- seafood;
- eggs;
- vegetable and animal fats;
- celery, lettuce, garlic.
Kremlevskaya
The basis of the Kremlin diet is a restriction in the menu of carbohydrates, which are the main source of energy for the body. All carbohydrates are divided into fast and slow. The group of slow carbohydrates is extremely important for the normal functioning of the body; they are found in rye bread, cereals, baked potatoes, fruits, and dairy products. The second category includes sugar, honey and any sweets that are quickly broken down in the body and converted into glucose.
The menu of the Kremlin system includes the vegetables, meat, fish, and eggs we are accustomed to, without any special restrictions on quantity, which makes it psychologically comfortable. You don't have to pay attention to the serving size; it's just the amount of carbohydrates that matters. It will be difficult for those with a sweet tooth to maintain such a diet: they will need to exclude all foods with sugar. The drinking regimen includes an additional one and a half to two liters of water daily.
Low-calorie 1200 kcal
Real weight loss in a month will be achieved by a low-calorie diet, called “1200 calories”. Calorie-restricted diets are diets that really help you lose weight and have almost no contraindications. Exceptions are pregnant women, nursing mothers and teenagers. The correct ratio of proteins, fats and carbohydrates, avoiding unhealthy high-calorie foods and counting calorie units in your daily diet will help you lose weight. The maximum number of kcal that can be consumed per day is 1200. An approximate daily menu looks like this:
- breakfast – oatmeal with water (30 g), 1 teaspoon of honey, apple, coffee;
- second breakfast – low-fat cottage cheese (100 g), 1 tsp. sour cream, coffee with cream;
- lunch – soup with meat broth (300 g), 1 piece of marmalade, green tea;
- afternoon snack – a glass of orange juice, a banana;
- dinner – boiled chicken without skin (100 g), vinaigrette (100 g);
- second dinner – low-fat kefir, 1 gingerbread.
Diet "6 petals"
The diet consists of six stages, called petals, lasting one day each. A separate day means eating one food item. That is, a kind of combination of separate nutrition and mono-diet. As a result: the body receives all the necessary nutrients, and the diet itself is not difficult to follow. Alternating foods daily prevents imbalance of the necessary elements for the body's functioning. To obtain results, it is important to strictly adhere to the sequence of days. It is strictly prohibited to replace the products of the day. The developer of the diet, Swedish nutritionist Anna Johansson, promises to lose up to five kilograms of weight per week, subject to strict adherence to the diet rules. The secret ingredient of the diet is flower motivation, where each petal can be equipped with affirmations, and can also be torn off at the end of the day, having fulfilled the conditions of the diet.
Menu: fish, vegetables, chicken, cereals, cottage cheese, fruits.
Pros: colorful and effective.
Disadvantages: not everyone finds it equally easy to stick to a mono-diet.
"Kremlin" diet
The diet is widely popular among celebrities, in part because of its effectiveness. Despite rather contradictory reviews, thousands of women who want to lose weight without compromising their health resort to such a diet. The essence of the diet: limiting carbohydrates entering the body with food. Directly for correct calculation, a special table has been developed indicating the amount of carbohydrates in a particular product. The product has a so-called cost, measured in conventional units. The diet is divided into several stages with different contents of cu. carbohydrates per day. This helps you lose weight quickly and avoid gaining it back. There is no need to monitor the caloric content of food. An important point of the diet is the mandatory consumption of fluid in large quantities.
Menu: meat, fish, cheese, eggs, vegetables.
Pros: do not adhere to strict and rigid diets; does not require calorie counting.
Cons: the presence of fatty and fried foods on the menu, as well as foods high in cholesterol.
When choosing a diet, do not forget about your chronic diseases. We also recommend that you consult your doctor first. We wish you great results! Good luck!
If you are interested in this article, you can also read the rating of the TOP 10 best exercises for losing weight at home.
How to choose the right diet: selection criteria
When choosing a diet, you cannot focus only on texts that advertise it, praising the effectiveness of the proposed program. What worked for one may not help another, each body is individual - even the most effective diet will not be equally effective for everyone. How to choose the right one?
You need to navigate your choice according to the following criteria:
- Diet goals.
- Health status.
- Parameters (height and weight).
- Lifestyle.
- Material condition.
The significance of the first criterion is obvious. Some choose diets that help girls gradually lose weight and maintain their results. Others choose such diets to quickly lose weight before an important event or a trip to the sea. When choosing the second option, you should know that all the lost kilograms will very quickly return with interest, and will bring with them huge health problems - depending on the weight lost and the initial state of your body. Therefore, if your goal is a complete transformation, and not to squeeze into your favorite shorts, choose long-term diets.
The second point also speaks for itself. An effective diet will not please you with its results if it turns into a bunch of diseases. Before choosing any diet, especially if your goal is rapid weight loss, consult a nutritionist. Be sure to have your medical card with you - this will reduce the number of possible examinations. The doctor can also develop an individual diet specifically for the characteristics of your body - this option is often more effective than any other.
As for the next criterion, you can figure out on your own how much weight you need to lose. In order to calculate your ideal weight, you need to subtract 110 from your height. For example, your height is 170 cm. So, 170 - 110 = 60 (kg). This is your ideal weight. Your lifestyle is also important. If you lead an active lifestyle, you will lose weight much faster and your body will be beautiful and fit.
Another fact not mentioned in the list above is choosing a weight loss method to lose weight quickly. An effective diet of this type must include an analysis of your calorie intake and expenditure. The calculation can be made using a special formula, which can be found on the Internet, and only then independently draw up a schedule for reducing food consumption, but remember that the lower limit necessary to maintain the vitality of the body is 1700 kcal for men, and 1350 kcal for women. day. And don't forget to take multivitamins - otherwise your diet may result in peeling nails, dry hair and flaky skin.
