The popular weight loss diet is short-term, but is difficult to tolerate due to many limitations or long-term ones, during which the weight does not go away so quickly. The benefit of a long-term diet is the ability to lose 20 kg or more without losing weight. In addition, there are diets that help with local weight loss, such as losing only on the hips or abdomen.
Why do you get overweight?
An inadequate 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 exacerbated by a passive lifestyle and a lack of regular exercise.
Due to improper nutrition, the metabolism slows down, the blood vessels become clogged in cholesterol, and the body stops burning subcutaneous fat cells, provoking their accumulation. Due to dietary defects, the digestive system becomes clogged with toxins, intestinal peristalsis is disrupted, and edema develops.
Regular exercise helps in the weight loss process.
Slimming mechanism
The principle of a diet is to reduce your daily caloric intake. When the body is in a calorie deficit, the natural process of burning fat cells begins.
Additional effects:
- elimination from toxic substances;
- removal of accumulated fluid that helps eliminate edema;
- normalization of intestinal peristalsis;
- acceleration of metabolism;
- cleansing blood vessels of cholesterol plaques.
Types of diets
There are many types of 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 major drawback - losing weight returns quickly if you don’t follow proper nutrition at the end of your diet.
Slow
A slow diet can last for 1-3 months or longer. Their diet is very varied. The main principle is eating right, limiting your daily caloric intake.
Even though the weight doesn’t go away too quickly, they allow you to get rid of 20kg or more. However, there is virtually no likelihood of weight loss returning as with fast diets.
Evaluate the most popular diets
The most popular diets are:
- diet Protasov;
- to the lazy;
- buckwheat;
- kefir.
Diet Protasov
It allows you to not only get rid of excess weight, but also normalize the digestive system, change your attitude to 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 up to 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 product with a minimum daily fat content.
- 3-5 weeks: the diet remains unchanged, only fermented dairy products are replaced by the same amount of lean meat and lean fish.
- Drink at least 2 liters of water a day without additives.
Contraindications: diseases of the digestive system, pregnancy and lactation.
Dieting 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 of eating.
- They refuse fast food - fatty, fried, mayonnaise and sauces based on it, sugar. Limit the salt. Use tea instead of coffee, mostly without green 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, disorders of the work of other organs of the kidneys and urinary system.
Buckwheat diet
A buckwheat diet diet gives good results in losing weight. But it’s a strict diet with a small menu, so it’s hard to follow. The principle is to use only one buckwheat, boiled in water without salt and oil. You can consume unlimited quantities of buckwheat.
Fruits and fermented dairy 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 dairy products, little lean meat).
The result depends on the duration - between 3 and 10 kg.
Contraindications: vitamin deficiency, diseases of the digestive system, pregnancy and lactation.
The buckwheat diet assumes a number of matching options: in the classic version - only buckwheat can be consumed, in the saving version - lean meat and dairy products are allowed
Kefir diet
On a kefir diet, the weight is lost quickly while the intestines are well cleansed.
Nutrition principles:
- He eats only one kefir with minimal fat content. 1-2 liters. daily.
- Acceptance of the kefir fraction - no more than 1 glass per 2. 5 hours.
- Enough drinking water - at least 2 liters per day.
The duration of the diet is 2-4 days. The result is minus 5 kg or more, depending on the initial weight. Contraindications: high gastric acid content, gout, pregnancy and lactation, rheumatism, acute and chronic diseases of the gastrointestinal tract.
Which diet is better
The type of diet you choose depends on what kind of result you want to achieve. The most important thing to note is that the stricter the diet, the shorter it should be in order to exclude the digestive system and not cause side effects and many complications.
For fast weight loss
If the goal is to lose 2kg to 5kg in a few days, then a kefir diet would be the best option.
There are other strict diets that have almost the same principle - keeping your daily caloric intake to a minimum. A fast diet is based on eating 1-2 foods that have minimal calories and help cleanse the intestines.
The disadvantage of such diets is that they are difficult to resist, they have many contraindications, they damage the body with prolonged adherence. Express diet is an option for those who need to lose weight urgently during their vacation.
For gradual weight loss
Diets lasting 1 month or more include many permitted foods that have a minimum calorie content and the right proportions of fats, proteins, and carbohydrates. The result can be minus 20 kg. Gradual weight loss is recommended for those who are initially overweight.
Examples of long-term diets: eggs, low-calorie monthly, etc.
The advantage of gradual weight loss in the absence of the effect of returning weight is the risk that the pounds lost will return again.
The disadvantage of a slow diet is that the weight slowly disappears.
Diets for the abdomen and side
Special dietary diets help you lose weight locally, eliminating the fat layer in the most problematic areas. A diet to help get rid of belly is based on the following principles:
- Rejection of fast carbohydrates, slow carbohydrates can only be consumed in the morning (up to 12 hours).
- The menu should include pineapple and grapefruit, which have a fat-burning effect.
- Avoid salt and oil - only lemon juice is used to pour salads.
- The use of parsley and rosehip-based broths that remove excess fluid and toxins from the body.
- Low-fat fermented dairy products are available daily on the menu.
- Refusal of cabbage, which causes gas accumulation.
- Regular consumption of fresh cucumber salad.
Combine proper nutrition and regular exercise. Only an integrated approach will help to achieve a positive result. If you need to lose weight in your stomach, it is also recommended to perform cosmetic procedures, such as body wraps, to help burn fat.