Effective diet for weight loss: the best and safest recipes

Almost all obesity veterans are familiar with the pendulum effect. In 70% the extra pounds will inevitably come back, taking with you a few pounds. The International Research Institute has proven the theory of the perfect diet: an effective weight loss diet is one that you can follow for a lifetime. And it doesn't matter what the diet is (even a bare beet), the basic principle is that you can stay on it.

Too bad the fast kid

Before you open the top list of the best diets in the world, you need to remember the main criteria for success in losing weight. After all, it is important for every woman not only to quickly "drain" the weight, but also to stay healthy. A leather apron instead of a belly is still a flower. After the search for thinness, many women count real losses from their previous beauty: sluggish, wrinkled skin, sore look, dull look, question mark posture.

Don't "combine" your beauty with fat,A few simple rules that must be followed on a daily basis will help:

• The caloric content of the diet should not be less than 1200 kcal. The body is a very tricky thing, if it suspects that its goal is to take away the main criterion of survival - food, you will begin to be reluctant to store food for future use. As a result, not only will you break down your metabolism, which your body has been grinding for years, but you will soon notice that you have stopped losing weight. Instead of fat, consumables - muscles will start to "eat". Moreover, when you start eating normally again, storing fat will be even more difficult. Again, in spite.
• Don't give up fat. This refers to polyunsaturated fats, which should be at least 25 grams in the diet. This is the law of conservation of the brain, which consists mainly of fat and water. If the valued 25 grams is not available, it will come from nails, joints, skin, hair, etc. Everything that contains beauty feeds 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 stricter a person is towards himself, the more resourceful his mind becomes. Behavior in the diet should be changed gradually. Pamper yourself occasionally so you can endure the long distance.
• Drink plenty of water. Not always, when a person wants to eat, he wants food. The receptors responsible for satiety send a signal of hunger and it is often a signal of thirst, which we easily confuse. If you realize you have recently eaten a snack and are still hungry, drink plenty of water. Your saturation center will easily fall for such a simple trick.

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

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

A non-existent nutritionist

This weight loss regimen appeared in a women's magazine in the late 1990s. The author was a certain person who actually turned out to be a journalist who signed under a pseudonym and wrote a column. As you know, the recipe for "Protasovka" came from a team mix of "useful weight loss tips". But the people do not care where and who came up with it, the main thing is that the system works. And judging by the fact that it has come down to our days, it is the most efficient.

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

"Shuffle" is divided into 5 weeks:

• For 1-2 weeks, 1500 grams of raw vegetables are eaten every day. You can add 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 g is added. animal proteins (fish, poultry, meat). Meat is better to steam or cook;
• After 5 weeks, it is recommended to "get out" of the diet. It's very simple. Add soups, cereals and cooked vegetables to your daily diet.

Advantages: you can lose 10-15 kg in a month without much effort. After such relief, it is convenient to switch to a normal diet, the weight does not return, because you get into a good habit of eating a lot of vegetables.

Disadvantages: contraindicated for people suffering from exacerbations of the gastrointestinal tract, because intestinal motility increases due to the large amount of raw vegetables.

Lose weight effortlessly

This is not so much a diet as a reasonable recommendation for proper food intake developed by a well-known doctor. This man has studied all his life various approaches to improving the body, and on himself.

The method of weight loss on water is based, more precisely, on its proper intake. In that way, it is easy to reduce the amount of portions, 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 lukewarm water in the morning. Strictly before meals. By the way, Japanese scientists advise you to drink at least a liter in the morning, which has a beneficial effect on all body systems.
2. After any meal, even after a snack, do not drink for 2 hours. This is the main condition. In that way, the organism processes food with sufficient quality so that, on the one hand, people are really satiated, and on the other hand, it activates the entire enzyme system. This will have a good effect on the excretory system.
3. The last meal should be 4 hours before bedtime.

Benefits: the entire digestive system is improved, metabolism and the release of waste products are accelerated. Weight loss will be followed by fatigue and constant tiredness.

Disadvantages: It is difficult to resist a cup of tea after a hearty lunch or dinner. But this is more a matter of habit, which develops in the second week.

Magic buckwheat

The buckwheat diet is known to many women, it has been popular among people for a long time and is considered the most effective. This is a mono diet. So, all the pros and cons lie in monotony: on the one hand, everything is simple, you don't have to invent anything, eat your buckwheat, calories don't count, the weight goes away as if it were spoken. On the other hand, after 3-5 days, buckwheat is impossible to look at, it turns around and already starts spitting on extra pounds. So, buckwheat is for the strong in spirit.

There are nuances of the strict regime:

1. Buckwheat porridge is not limited in quantity. Eat as much as you want. At any time of the day, even at night next to the refrigerator.
2. We'll have to eliminate it. Buckwheat is cooked empty: without salt, milk, sugar and other things. If you add salt, you will not get the results you hoped for.
3. From the second week you can add fermented dairy products and apples.
4. Getting out of the diet on time should coincide with the diet itself. If you have been sitting on buckwheat for 2 weeks, then gradually add your usual favorite products to your menu for the same amount of time.

From professionals: everyone knows the stunning result - in a week from 5 to 7 pounds in red, the face is noticeably taut, the swelling disappears. This is a very effective weight loss diet.

The main disadvantage, in addition to fatigue, is considered poor nutrition for people suffering from varicose veins and thrombosis. It turned out that buckwheat contributes to the creation of blood stagnation when consumed constantly.

Milk products

The fermented milk diet has expanded thanks to the famous and charming singer. There was a period when she literally turned into "Thumbnail" in a few weeks. Of course, under the onslaught of curiosities, she had to reveal her secret. It turned out to be the simplest product - kefir.

You can really easily and quickly get rid of all unnecessary things on kefir. This weight loss method is perfect for those who are desperate to lose 3-5 pounds by the weekend.

The principle of kefir diet:

1. The whole period of unloading, which should not be longer than 10 days, you must drink kefir. Similar to buckwheat, all foods are replaced with kefir, ie a mono-diet is obtained.
2. Despite the fact that everyone advises to drink kefir with a low fat content, you should not forget about 25 grams of fat, which should be included in the daily diet. Therefore, the use of kefir 3, 2-3, 5% fat is recommended. This will give you extra wealth.
3. You can drink kefir indefinitely. It has been empirically determined that a woman can drink up to 3 liters of kefir a day. Drink fermented milk product only when you feel like eating.
4. It is mandatory 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, soups to kefir.

Advantages: good decongestant, suitable even for pregnant and weakened women (if you add apples and do not exceed the 5 day limit), the weight disappears quickly.

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

Diet 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, essentially endangers health. But that doesn’t stop young, healthy girls from struggling. Yes, you can lose weight. It happens fast, the body literally becomes thinner.

The whole secret is based on metabolic "attacks". The body is literally "afraid" of large amounts of pure protein, which is individually calculated by 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 in Dukan's diet:

1. The first week, which is designed to boost metabolism, consists of a protein diet: meat, fish, seafood. By the end of the week, you will see the first amazing results, which will not only delight you, but will also motivate you for further success.
2. Furthermore, the second, longest period of weight loss begins, which can last until the desired result (up to a year). Starch-free vegetables are added during this period.
3. To strengthen the resulting ideal figure, eat protein foods for 2 weeks with the addition of cereals, cheese and fruit.
4. To maintain the desired condition, do a protein day of fasting once a week.
5. Exceptions are: dairy products, sugars, fatty meat, dried meat. Of the pleasant requirements - sausage (natural) is possible.

Benefits: Excess weight is permanently lost.

Of the downsides, the main one is that you can lose valuable health. The diet has undergone many tests and studies from which people have come out with different diagnoses: kidney problems, liver problems, fatigue syndrome and depression. Loss of vitamins and minerals is inevitable. Some might advise taking a multivitamin. But it is better to consult a doctor so as not to injure yourself. Because medicines are expensive today, and the best treatment is to avoid disease.

Mediterranean wonder

It is very similar to Dukan's diet, but it is not so strict and pleasant to the taste. She came to us from Portugal, where it is more of a way of life. Where there is an ocean, people unknowingly become followers of this diet. As the name suggests, seafood delicacies are becoming the main food here.

The diet is simple:

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

An obvious plus: a very pleasant diet, improves mood and libido, you lose up to 3 pounds a week.

Obvious disadvantage: expensive. And if a large family is twice as expensive, because all the dietary supplies will be dispersed before you put everything in the fridge.

Short course of success

Effective weight loss diets recommended by nutritionists are summed up in three words: moderation, variety and balance.

New diets appear every year, but not all of them are useful. To understand which children are the most effective and safest, the main criterion is emphasized - it should not be too strict. Something should suit the taste of weight loss. Because if it is difficult to control yourself, all efforts will end in failure.

If you look at the online rating of diets for weight loss according to effectiveness, you can get 3, 5 million popular results. Almost none of them will respond. This suggests that none is actually the best diet for weight loss.

Some are of the opinion that low fat foods are the best, while others will argue that carbohydrates, sugar and gluten are the worst enemies trying to add pounds to your figure day in and day out.

There are advantages and disadvantages to each option. But experts and research say one thing: A working diet is one you can follow for a lifetime, not a month or a week. This way you can permanently get rid of extra pounds.