Effective diet to lose weight: the best and safest recipes

Almost all obesity veterans are familiar with the pendulum effect. In 70%, excess weight will inevitably return, taking a couple of kilos. The International Research Institute has proven the theory of the perfect diet: an effective weight loss diet is one that can be followed for a lifetime. And no matter what kind of diet it is (even a naked turnip), the basic principle is to be able to stay on it.

The harm of a fast diet.

Before opening the top list of the best diets in the world, you need to remember the main criteria for weight loss success. After all, it is important for all women not only to quickly "shed" the pounds, but also to stay healthy. A leather apron instead of a belly is still a flower. After the pursuit of thinness, many women recount the real losses of their former beauty: lazy, wrinkled skin, sickly gaze, dull gaze, question mark-shaped posture.

Do not "merge" your beauty with fat,A few simple rules to follow on a daily basis will help:

• The caloric content of the diet should not be less than 1200 kcal. The body is a very complicated thing, if you suspect that your goal is to deprive it of the main survival criterion - food, it will begin to bother you to store food for future use. As a result, you will not only knock down your metabolism, which your body has been perfecting for years, but you will soon notice that you have stopped losing weight. Instead of fat, consumables: the muscles will begin to "eat". What's more, when you start eating normally again, storing fat will be even more difficult. Again, to annoy you.
• Don't give up on fat. This refers to polyunsaturated fats, which must have at least 25 grams in the diet. This is the law of conservation of the brain, which is made up mainly of fat and water. If you don't have the precious 25 grams, it will come from nails, joints, skin, hair, etc. Everything that contains beauty nourishes fat. In addition, polyunsaturated fats do not settle in places that spoil the figure.
• Don't deprive yourself of your favorite foods. This is the psychological component of success. The tighter a person is with himself, the more resourceful his mind becomes. Eating behavior should be changed gradually. Pamper yourself periodically, so you can last a long distance.
• Drink plenty of water. Not always, when a person wants to eat, he wants exactly food. The receptors responsible for satiety send out a hunger signal, and quite often this is a thirst signal, which we easily mistake. If you find that you've recently had a snack and you're still hungry, drink plenty of water. Your center of saturation will easily fall for such a simple trick.

We offer a rating of the diets in terms of effectiveness, which have been tested, have the best reviews, and are the safest:

1. "Shuffle".
2. A diet for the lazy.
3. Buckwheat.
4. About kefir.
5. Protein diet.
6. Mediterranean.

Non-existent nutritionist

This weight loss regimen appeared in a women's magazine in the late 1990s. The author was a certain person who happened to be a journalist who signed herself with a pseudonym and wrote a column. As you know, the recipe for "Protasovka" came from a team hodgepodge of "useful tips for losing weight. "But people don't care where or who came up with it, the main thing is a working system. And judging by the fact that it has survived to this day, it is the most effective.

The diet is easy to follow, you practically do not feel hungry, and what is especially pleasant - you can lose 5-7 kilograms in a week.

The "Shuffle" is divided into 5 weeks:

• For 1-2 weeks, 1500 grams of raw vegetables are eaten every day. You can add to them 3 apples (preferably green), 550 ml of kefir or fermented baked milk with at least 4% fat;
• At 3, 4 and 5 weeks, half of the kefir is removed from the diet and 300 grams are added. animal protein (fish, poultry, meat). It is better to steam or boil the meat;
• After 5 weeks, it is recommended to "go out" of the diet. It's very simple. Add soups, cereals, and boiled vegetables to your daily diet.

Advantages: in a month you can lose weight from 10 to 15 kg and this without much effort. After such a discharge, it is desirable to switch to a normal diet, the kilograms do not return, because a good habit of eating a lot of vegetables is acquired.

Cons: contraindicated for people suffering from exacerbations of the gastrointestinal tract, as it increases intestinal motility due to the large number of raw vegetables.

Lose weight effortlessly

This is not so much a diet as a sensible recommendation for adequate food intake, which was developed by a famous physician. This man all his life studied various approaches to improve the body and on himself.

The method of slimming in water is based, or rather, on its correct intake. In this way, it is easy to reduce the number of servings, first by a third and then by 2-3 times.

You need to develop 3 basic rules for yourself:

1. Drink 2-3 glasses of warm water in the morning. Strictly before meals. By the way, Japanese scientists advise drinking at least one liter in the morning, this has a beneficial effect on all systems of the body.
2. After any meal, even after a snack, do not drink for 2 hours. This is the main condition. In this way, the body processes food with enough quality so that, on the one hand, people are really satiated, and on the other, the entire enzyme system is activated. This will have a good effect on the excretory system.
3. The last meal should be 4 hours before bedtime.

Advantages: the entire digestive system is improving, metabolism and the release of waste substances are accelerated. Weight loss is done at a fairly easy and enjoyable pace.

Cons: Difficulty resisting a cup of tea after a hearty lunch or dinner. But this is more a matter of habit, already developing in the second week.

Magic buckwheat

The buckwheat diet is familiar to many women; It has been popular with people for a long time and is considered the most effective. This is a monkey diet. Therefore, all the pros and cons lie in the monotony: on the one hand, everything is simple, you do not need to invent anything, eat your buckwheat, do not count calories, the weight disappears as if it were spoken. On the other hand, after 3-5 days it is impossible to look at the buckwheat, it turns around and already begins to spit on extra pounds. So buckwheat is for the strong in spirit.

There are nuances of a strict regimen:

1. Buckwheat porridge is not limited in quantity. Eat all you want. At any time of the day, even at night next to the refrigerator.
2. We will have to remove the salt. Buckwheat is cooked empty: without salt, milk, sugar and other things. If you add salt, you will not get the results you expected.
3. Starting from the second week, you can add fermented dairy products and apples.
4. Exiting the diet on time should coincide with the diet itself. If you sat on buckwheat for 2 weeks, gradually add your usual favorites to your menu over the same amount of time.

From the professionals - everyone knows a surprising result: in a week of 5-7 kilograms in red, the face is noticeably tight, and the puffiness disappears. This is a very effective diet to lose weight.

The main disadvantage, in addition to the tedious porridges, is considered a bad diet for people suffering from varicose veins and thrombosis. It turns out that buckwheat encourages the formation of blood stagnation when consumed continuously.

Dairy products

The fermented milk diet has spread thanks to the famous and charming singer. There was a period when she literally in a matter of weeks she became "Thumbelina". Naturally, under the onslaught of onlookers, she had to reveal her secret. She turned out to be the simplest product - kefir.

With kefir, you can get rid of all unnecessary things easily and quickly. This method of weight loss is perfect for those who desperately need to lose 3 to 5 kilos for the weekend.

The principle of the kefir diet:

1. The entire discharge period, which should not exceed 10 days, you need to drink kefir. Similarly, as with buckwheat, all foods are replaced with kefir, that is, a mono-diet is obtained.
2. Despite the fact that everyone advises drinking low-fat kefir, it is not advisable to forget about 25 grams of fat, which should be included in the daily diet. Therefore, it is recommended to use kefir with a 3, 2-3, 5% fat. This will give you more wealth.
3. You can drink kefir indefinitely. It has been empirically established that a woman can drink up to 3 liters of kefir per day. She drinks a fermented dairy product only when she feels like eating.
4. It is imperative to drink water. Since kefir is a strong diuretic, water will be quickly excreted from the body.
5. After 10 days, gradually add apples, cereals and soups to the kefir.

Pros: a good decongestant, suitable even for pregnant and weakened people (if you add apples and do not exceed 5 days of restrictions), the weight disappears quickly.

Cons: the weight also returns quickly, if you do not follow the salt restrictions for a long time after unloading, it is not suitable for people with gastritis (a form of increased acidity of the stomach).

Diet of Dr. Pierre Ducan

Perhaps the most famous and sensational diet of all time. Dr. Ducan's protein diet negates all forms of balance, which, in fact, fundamentally compromises health. But this does not stop healthy young girls from torturing themselves. Yes, you can lose weight. This happens quickly, the body literally becomes thinner.

The whole secret is based on metabolic "attacks". The body is literally "scared" by the large amount of pure protein, which is calculated individually by the body mass index (BMI). Then fresh vegetables are added to them. In total, the system is designed for 4 approaches: attacks.

Stages of weight loss on the Dukanov diet:

1. The first week, which is designed to stir the metabolism, consists of a protein diet: meat, fish, shellfish. At the end of the week, you will see the first surprising results, which will not only delight you, but will also motivate you to achieve greater success.
2. In addition, the second longest period of weight loss begins, which can last until the desired result (up to a year). During this period, non-starchy vegetables are added.
3. To consolidate the resulting ideal figure, for 2 weeks, eat protein foods with the addition of cereals, cheese and fruits.
4. To maintain the desired state, once a week, do a protein fast day.
5. The exceptions are: dairy products, sugars, fatty meats, smoked meats. From pleasant requirements - sausage (natural) is possible.

Advantages: excess weight is lost permanently.

Of the disadvantages, the main one is that you can lose precious health. The diet went through many tests and studies, of which people came out with different diagnoses: kidney problems, liver problems, fatigue syndrome, and depression. The loss of vitamins and minerals is inevitable. Some may recommend taking a multivitamin. But it is better to consult a doctor so as not to hurt yourself. Because drugs are expensive these days and the best treatment is to avoid illness.

Mediterranean miracle

It is very similar to the Dukanov diet, but not so strict and palatable. She came to us from Portugal, where she is more of a way of life. Where the ocean is, people unconsciously become followers of this diet. As the name implies, seafood delicacies become the main diet here.

The diet is simple:

1. Breakfast, lunch and dinner consists of shrimp, seafood, red fish.
2. It can and should be diluted with fresh vegetable salads, greens, fruits.
3. Don't forget the water. Not less than 2. 5 liters per day.
4. Last meal 4 hours before bedtime.
5. Eliminate or minimize salt and sugar.

An obvious advantage: a very pleasant diet, improves mood and libido, up to 3 kilograms are lost per week.

Obvious downside: expensive. And if a large family is doubly expensive, because all the dietary supplies will be scattered before putting everything in the refrigerator.

A short course of success

The effective diets to lose weight recommended by nutritionists are summed up in three words: moderation, variety and balance.

New diets appear every year, but not all are beneficial. To understand which diets are the most effective and safe, the main criterion is highlighted - you should not be too strict. Something must match the likes of losing weight. Because if it is difficult to control yourself, all efforts will end in failure.

If you look at the online rating of weight loss diets for effectiveness, you can get 3. 5 million popular results. Almost none of them will match. This suggests that neither is actually the best diet for weight loss.

Some are of the opinion that low-fat food is the best, while others will argue that carbohydrates, sugar, and gluten are the worst enemies struggling to add kilograms to your figure day after day.

There are pros and cons to each option. But both experts and researchers say one thing: a work diet is one that can be followed for a lifetime, not a month or a week. Thus, you can get rid of excess weight permanently.