The popular weight loss diet is short -term, but difficult to tolerate because of the many restrictions, or long -term, where the weight will not be lost so quickly. The advantage of a long -term diet is the ability to lose weight of 20 kg or more without the effects of weight loss. In addition, there are diets that help you lose weight locally, for example, to lose weight only on the hips or abdomen.
Why does being overweight appear?
Improper diet with intake of fatty and fried foods, mayonnaise and a large number of flour products on a daily basis is the main reason for the appearance of extra pounds. The condition is exacerbated 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 its accumulation. Due to errors in diet, the digestive system becomes clogged with toxins, intestinal peristalsis is disrupted, and edema appears.
Regular physical activity will help speed up the weight loss process.
Slimming mechanism
The basic principle of the diet is to reduce the number of daily calories. When the body suffers from a lack of calories, the natural process of burning fat cells is triggered.
Additional effects:
- removal of toxic substances;
- removal of accumulated fluid, which helps eliminate edema;
- normalization of intestinal peristalsis;
- acceleration of metabolism;
- clears blood vessels of cholesterol plaques.
Type of diet
There are many different diets for weight loss.
Fast
The advantage of fast diets is that they allow you to lose 2-5 kg in a few days. But they have a significant drawback - the lost weight will return quickly if, at the end of the diet, you do not adhere to proper nutrition.
Slow down
A slow diet can last from 1 to 3 months or more. Their food is very varied. The main principle is to eat properly, to limit the number of daily calories.
While the weight will not be lost quickly, they allow you to get rid of 20 kg or more. At the same time, the chances of weight loss coming back again, like a fast diet, are almost nonexistent.
The most popular dietary evaluation
The most popular diets include:
- diet Protasov;
- for the lazy;
- room;
- kefir.
Diet Protasov
Allows you to not only lose excess weight, but also normalize the digestive system, change attitudes towards food, improve the general condition of the body, and remove toxins. The duration of the diet was 5 weeks, the result was minus 15 kg. You can repeat the diet no more than once every six months.
Principle:
- For the first 14 days, drink 1. 5 kg of raw vegetables, 3 apples, 1 egg, 600 ml of fermented dairy products with a minimum fat content per day.
- 3-5 weeks: the diet remains the same, only fermented dairy 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 lazy people
- Drink 2 glasses of water 30 minutes before meals and in the morning (immediately after bedtime).
- Do not drink water or other liquids within 2 hours after eating.
- Minus snacks - 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.
Diet room
Buckwheat diet foods provide good results in weight loss. But this is a strict diet with a small menu, so it’s hard to follow it. 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 milk products (minimum fat content) are allowed as snacks, but no more than ½ glasses at a time.
Duration options:
- 3 days (only buckwheat in the diet),
- 7 days (with snacks allowed)
- 2 weeks (fermented milk products, some lean meats).
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 better version - lean meats and dairy products are allowed
Kefir diet
On a kefir diet, weight will be lost quickly, while the intestines are well cleansed.
Nutritional principles:
- Eat only one kefir with a minimum percentage of fat. 1-2 liters. One day.
- Reception of fractions of kefir - every 2. 5 hours you need to drink no more than 1 glass.
- Drink enough water - at least 2 liters a 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 type of diet to lose weight depends on what results you want to achieve. The main thing to keep in mind is that the stricter the diet, the shorter its duration 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 drop from 2 to 5 kg in a few days, a kefir diet will be the best option.
There are other strict diets, whose principle is almost the same - to limit the number of calories per day to a minimum. A fast diet is based on eating 1-2 foods that have a minimum calorie content and help cleanse the intestines.
The disadvantages of such diets are that they are difficult to withstand, they have many contraindications, with prolonged adherence they harm the body. The express diet is an option for those who desperately need weight loss while on vacation.
For gradual weight loss
A long -term diet for a period of 1 month or more is a diet with plenty of allowable foods that have a minimum calorie content, and the right ratio of fat, protein 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: eggs, low -calorie monthly, and so on.
The advantage of gradual weight loss is that if there is no effect of regaining weight, the risk that the lost weight will come back again.
The disadvantage of a slow diet is that the weight will be lost slowly.
Diet for stomach and sides
Special diet foods help to lose weight locally by removing the layer of fat in the most problematic areas. The diet that helps to get rid of the stomach is based on the following principles:
- Fast, slow carbohydrate rejection is only drunk in the morning (up to 12 hours).
- Pineapple and grapefruit, which have a fat burning effect, must be included in the menu.
- Avoid salt and oil - only lemon juice is used to style salads.
- Consumption of broth based on parsley and rose hips, which removes excess fluid and toxins from the body.
- Daily availability of low -fat fermented milk products in the menu.
- Rejection of cabbage, which provokes the accumulation of gas.
- Consumption of fresh cucumber salad on a regular basis.
Combine regular diet and exercise. Only an integrated approach will help you obtain positive results. If you need to lose weight on the stomach, it is recommended to perform cosmetic procedures, for example, body wraps that help burn fat.