Effective diet to lose weight: the best and safest recipes

Almost all obesity veterans are familiar with the pendulum effect. At 70%, the excess weight will inevitably come back, taking a few pounds off. The International Research Institute has proven the theory of the perfect diet: an effective diet to lose weight is one that can be followed for a lifetime. And no matter what kind of diet it is (even the naked turnip), the basic principle is that you can stick with it.

The harms of a fast diet

Before opening the list of the best diets in the world, you need to remember the main criteria for successful weight loss. After all, it's important for every woman to not only "drain" the pounds quickly, but also to stay healthy. A leather apron instead of a belly is still a flower. After the quest for thinness, many women recount the real losses of their former beauty: lazy, wrinkled skin, unhealthy look, dull look, question-mark posture.

Don't "mix" your beauty with fat,a few simple rules that should be followed daily will help:

• The caloric content of the diet must not be less than 1200 kcal. The body is a very complicated thing, if it suspects that you intend to deprive it of the main survival criterion - food, it will start to bother you with storing food for future use. As a result, not only will you harm your metabolism, which your body has been improving for years, but you'll soon find that you've stopped losing weight. Instead of fat, consumables - muscle will start to be "eaten". What's more, when you go back to eating normally, fat storage will be even more difficult. Again, to piss you off.
• Don't give up on fat. This refers to polyunsaturated fats, which must have at least 25 grams in the diet. This is the conservation law of the brain, which is mainly made up of fat and water. If the estimated 25 grams are not available, it will come from nails, joints, skin, hair, etc. Everything that contains beauty nourishes fats. In addition, polyunsaturated fats are not deposited in places that spoil the figure.
• Don't deprive yourself of your favorite foods. This is the psychological component of success. The more rigid a person is with himself, the more ingenious his mind becomes. Eating behavior must be changed gradually. Pamper yourself periodically so that you can last a long distance.
• Drink lots of water. Not always, when a person wants to eat, he wants exactly food. The receptors responsible for satiety send a signal of hunger and, often, this is a signal of thirst, which we easily confuse. If you find you've had a snack recently and are still hungry, drink plenty of water. Your saturation center will easily fall for such a simple trick.

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

1. "Shuffle".
2. A diet for slackers.
3. Buckwheat.
4. In kefir.
5. Protein diet.
6. Mediterranean.

Non-existent nutritionist

This weight loss regimen appeared in the late 90's in a women's magazine. The author was a certain person who actually turned out to be a journalist who signed a pseudonym and wrote a column. As you know, the recipe for "Protasovka" came from a mixture of "useful tips for losing weight". But people don't care where and with whom it came out, the main thing is a functioning system. And judging by the fact that it has come to this day, it is the most effective.

The diet is easy to follow, you hardly feel hungry and what's especially nice - you can lose 5 to 7 pounds in a week.

The "Shuffle" is divided into 5 weeks:

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

Pros: In a month you can lose weight by 10-15 kg and that's without much effort. After this discharge, it's convenient to switch to a normal diet, the pounds don't come back, because you get into the habit of eating lots of vegetables.

Cons: contraindicated for people who suffer from exacerbations of the gastrointestinal tract, as intestinal motility increases due to the large amount of raw vegetables.

lose weight effortlessly

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

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

You need to develop three ground 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 a liter in the morning, this 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 this way, the body processes food with enough quality that, on the one hand, people are really satiated and, on the other hand, the entire enzymatic system is activated. This will have a good effect on the excretory system.
3. The last meal should be taken 4 hours before bedtime.

Pros: The entire digestive system is getting better, metabolism and waste release are accelerated. The weight loss is taking place at a very easy and pleasant pace.

Cons: Difficulty resisting 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 familiar to many women, has been popular with people for a long time, and is considered to be the most effective. This is a mono diet. Therefore, all the pros and cons lie in monotony: on the one hand, everything is simple, you don't need to invent anything, eat your buckwheat, no calorie counting, the weight goes away as if it were spoken. On the other hand, after 3-5 days it is impossible to look at the buckwheat, it comes back and starts spitting on the extra kilo. Therefore, buckwheat is for the strong-minded.

There are nuances of a strict regimen:

1. Buckwheat porridge is not in limited quantity. Eat as much as you like. At any time of day, even at night, close to the refrigerator.
2. We will have to eliminate the salt. Buckwheat is cooked empty: without salt, milk, sugar and other things. If you add salt, you won't get the results you expected.
3. From the second week onwards, you can add fermented dairy products and apples.
4. Time off from the diet must coincide with the diet itself. If you've been sitting on buckwheat for 2 weeks, then gradually add your favorite products to the menu for the same amount of time.

From the professionals: everyone knows an impressive result - in a week of 5 to 7 kilos in red, the face is visibly tense, the swelling goes away. This is a very effective diet to lose weight.

The main disadvantage, besides the boring gruel, is considered a bad diet for those suffering from varicose veins and thrombosis. It turns out that buckwheat is prone to blood stasis formation when consumed continuously.

dairy products

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

In kefir, you can get rid of all unnecessary stuff really easily and quickly. This method of losing weight is perfect for anyone who desperately needs to lose 3-5 pounds over the weekend.

The Kefir Diet Principle:

1. The entire period of unloading, which should not exceed 10 days, requires drinking the kefir. Likewise, as with buckwheat, all foods are replaced by kefir, meaning a mono-diet is obtained.
2. Although everyone advises to drink low-fat kefir, don't forget about 25 grams of fat, which should be part of your daily diet. Therefore, it is recommended to use kefir of 3, 2-3, 5% fat. This will give you extra 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. Only drink a fermented milk product when you feel like eating.
4. It is essential to drink water. As kefir is a strong diuretic, water will be rapidly 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 debilitated women (if you add apples and do not exceed the 5 days of restriction), the weight passes quickly.

Cons: Weight also comes back quickly, if you don't follow salt restrictions for a long time after unloading, it's not suitable for people with gastritis (a form of increased stomach acidity).

Diet of Dr. Pierre Ducan

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

The whole secret is based on metabolic "attacks". The body is literally "scared" by the large amount of pure protein, which is individually calculated 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 in the Dukanov diet:

1. The first week, which aims to stir up the metabolism, consists of a protein diet: meat, fish, seafood. By the end of the week, you'll see impressive first results, which will not only delight but also motivate you to further success.
2. In addition, the second and longest period of weight loss begins, which can last until the desired result (up to a year). During this period, non-starch vegetables are added.
3. To consolidate the resulting ideal value, for 2 weeks, eat protein foods with added grains, cheese and fruits.
4. To maintain the desired state, once a week, go on a protein fast day.
5. Exceptions are: dairy products, sugars, fatty meats, smoked meats. From the pleasant requirements - sausage (natural) is possible.

Pros: Excess weight is lost forever.

Of the disadvantages, the main one is that you can lose precious health. The diet has gone through many tests and studies, from which people have come out with different diagnoses: kidney problems, liver problems, fatigue syndrome and depression. The loss of vitamins and minerals is inevitable. Some may advise taking a multivitamin. But it's better to see a doctor so you don't get hurt. Because medicines are expensive these days, and the best treatment is to avoid illness.

mediterranean miracle

It is very similar to Dukanov's diet, but not as strict and palatable. She came from Portugal, where she is more of a way of life. Where the ocean is, people inadvertently 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 consist of shrimp, seafood, red fish.
2. It can and should be diluted in salads of fresh vegetables, vegetables, fruits.
3. Don't forget about 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, you lose up to 3 kilos a week.

Obvious downside: expensive. And if a large family is doubly expensive, because all the dietary supplies will be spread out before you put everything in the fridge.

A short success course

Effective diets to lose weight recommended by nutritionists can be summed up in three words: moderation, variety and balance.

New diets appear every year, but not all of them prove to be beneficial. In order to understand which diets are the most effective and safest, the main criterion is highlighted - it should not be too rigid. Something must match the taste of losing weight. Because if it's hard to control yourself, all efforts will end in failure.

If you look at the online ranking of weight loss diets for effectiveness, you can get 3. 5 million popular results. Almost none of them will match. This suggests that none of them is really the best diet for weight loss.

Some are of the opinion that low-fat foods are best, while others argue that carbohydrates, sugar and gluten are the worst enemies as they struggle to add kilograms to their body day after day.

There are pros and cons to each option. But experts and researchers say one thing: a working 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.