The popular weight loss diet is short-term, but it is unbearable due to many restrictions or long-term restrictions. In this case, the weight will not disappear quickly. The benefit of a long-term diet is that you can lose 20 kg or more without gaining weight. In addition, some diets can help you lose weight locally, such as losing weight only on the hips or abdomen.
Why is there excess weight?
The daily consumption of fat and fried foods, mayonnaise and a large amount of flour products are the main reasons for excess pounds. A passive lifestyle and lack of regular exercise exacerbated this situation.
Due to improper nutrition, metabolism slows down, blood vessels are blocked by cholesterol, and the body stops burning subcutaneous fat cells, thereby promoting their accumulation. Due to diet errors, the digestive system is blocked by toxins, intestinal motility is disturbed, and edema occurs.
Regular physical exercise will help speed up the weight loss process.
Weight loss mechanism
The basic principle of diet is to reduce the daily calorie content. When the human body lacks calories, it triggers the natural process of burning fat cells.
Additional effects:
- Eliminate toxic substances;
- Remove the accumulated fluid, which helps to eliminate swelling;
- Normalization of bowel movements;
- to promote metabolism;
- Clear blood vessels in cholesterol plaques.
Type of diet
There are many ways to lose weight.
quickly
The advantage of fast eating is that they can get you off 2-5 kg in a few days. But they have a big disadvantage-if you don't adhere to proper nutrition at the end of the diet, then weight loss will quickly recover.
slow
A slow diet can last 1 to 3 months or more. Their diet is very diverse. The main principle is to eat correctly to limit daily calorie intake.
Although the weight will not disappear quickly, they can make you shed 20 kilograms or more. At the same time, there is almost no possibility of reoccurring weight loss like fast eating.
Ratings of the most popular diets
The most popular diets include:
- Protasov diet;
- lazy
- Buckwheat
- Kefir.
Diet Protasov
Not only will you get rid of excess weight, but you can also normalize your digestive system, change your attitude towards food, improve the general condition of your body and remove toxins. The diet time was 5 weeks, and the result was minus 15 kg. You can repeat the diet at most once every six months.
in principle:
- During the first 14 days, eat 1. 5 kilograms of raw vegetables, 3 apples, 1 egg and 600 ml fermented dairy products every day with a minimum fat content.
- 3-5 weeks: The diet remains the same, only fermented dairy products are replaced by the same amount of lean meat and lean fish.
- You need to drink at least 2 liters of additive-free water every day.
Contraindications: digestive system diseases, pregnancy and lactation.
Lazy diet
- Drink 2 glasses of water 30 minutes before meals and in the morning (immediately after going to bed).
- Do not drink water or other liquids within 2 hours after eating.
- No junk food-fat, fried, mayonnaise and seasonings based on this, sugar. Limit salt. Instead of coffee, use tea, mostly green, without sugar and honey.
The eating time is 1 month, during which you can lose 10 kg. Contraindications: chronic diseases of the gastrointestinal tract, abnormal work of the kidneys and other organs of the urinary system.
Buckwheat diet
The buckwheat diet can reduce weight well. But this is a strict diet with a small menu, so it is difficult to follow. The principle is to use only one buckwheat boiled in water without salt and oil. You can eat buckwheat in unlimited amounts.
Fruits and fermented dairy products (minimum fat content) are allowed as snacks, but no more than ½ cup at a time.
Duration options:
- 3 days (only buckwheat is added to the diet),
- 7 days (including snacks)
- 2 weeks (fermented dairy products, some lean meat).
The result depends on the duration-from 3 to 10 kg.
Contraindications: Vitamin deficiency, digestive organ diseases, pregnancy and lactation.
The buckwheat diet has multiple compliance options: the classic version-you can only eat buckwheat, the alternate version-allows lean meat and dairy products
Kefir diet
In the kefir diet, the weight will disappear quickly, and the intestines must be well cleaned.
Nutrition principle:
- Eat only one kefir cheese with the least fat content. 1-2 liters per day.
- Kefir score acceptance-you need to drink no more than 1 cup every 2. 5 hours.
- Drink enough water-at least 2 liters per day.
The eating time is 2 to 4 days. The result is negative 5 kg or more, depending on the initial weight. Contraindications: hyperacidity, gout, pregnancy and breastfeeding, rheumatism, acute and chronic gastrointestinal diseases.
Which diet is better
The choice of the type of weight loss diet depends on the results you want to achieve. The main thing to remember is that the stricter the diet, the shorter its duration, in order to rule out damage to the digestive organs, and will not cause side effects and many complications.
Lose weight fast
If the goal is to lose 2 to 5 kg in a few days, the kefir diet will be the best option.
There are other strict diets, the principle of which is almost the same-limit the number of calories per day to a minimum. A fast diet is based on eating 1-2 foods that have the lowest calorie content and help cleanse the intestines.
The disadvantage of this diet is that it is unbearable, they have many contraindications, and long-term persistence is harmful to the body. For those who desperately need to lose weight during the holidays, fast eating is an option.
Gradually lose weight
A long-term diet for 1 month or longer is a diet that contains many allowable foods that have the lowest calorie content and the correct ratios of fat, protein and carbohydrates. The result does not exceed minus 20 kg. For those who are initially overweight, it is recommended to lose weight gradually.
Examples of long-term diets: eggs, monthly low-calorie diets, etc.
The advantage of gradual weight loss is that there is no effect of weight recovery, and the risk of losing weight will be restored again.
The disadvantage of a slow diet is that the weight will slowly disappear.
Diet for the abdomen and sides
Special diets help local weight loss by eliminating the fat layer in the most problematic areas. The diet that helps get rid of the abdomen is based on the following principles:
- Reject fast carbohydrates and consume slow carbohydrates only in the morning (up to 12 hours).
- The menu must include pineapple and grapefruit, which have the effect of burning fat.
- Avoid salt and oil-only use lemon juice for the salad dressing.
- Using a broth based on parsley and rose hips can remove excess water and toxins from the body.
- Low-fat fermented milk products are provided daily in the menu.
- Reject cabbage, this will cause gas accumulation.
- Eat fresh cucumber salad regularly.
Combine proper nutrition and regular exercise. Only a comprehensive approach can help you achieve positive results. If you need to lose weight, beauty procedures are also recommended, such as body wraps that help burn fat.