An effective weight loss diet: the best and safest recipes

Almost all obesity veterans are familiar with the pendulum effect. In 70%, excess weight will definitely come back, bringing with you a few kilos. The International Research Institute has proven the perfect diet theory: An effective weight loss diet is a diet that can be followed for a lifetime. And no matter what kind of diet it is (even naked carrots), the basic principle is to be able to maintain it.

The harm of a fast diet

Before you open the top list of the best diets in the world, you need to keep in mind the main criteria for successful weight loss. After all, it is important for every woman not only to quickly "remove" pounds, but also to stay healthy. An apron made of leather instead of a belly is still a flower. After the pursuit of skinny, many women calculate the real loss from their previous beauty: damp skin, wrinkles, sore face, dull appearance, posture in the form of question marks.

Don't "combine" your beauty with fat,a few simple rules that must be followed every day will help:

• The caloric content of the diet should not be less than 1200 kcal. The body is a very complicated thing, if it suspects that you intend to eliminate it from the main criterion of survival - food, it will start to frustrate you to store food for future use. As a result, you will not only lower your metabolism, which your body has been honing over the years, but you will soon realize that you have stopped losing weight. Instead of fat, consumables - muscle will begin to be "eaten". What’s more when you start eating normally again, fat storage will become more difficult. Again, to scold you.
• Don't let go of fat. This refers to unsaturated fats, which should be at least 25 grams in the diet. This is the law of conservation of the brain, which is mostly made up of fat and water. If the cherished 25 grams are not there, it will come from nails, joints, skin, hair, and so on. Everything that contains beauty nourishes fat. In addition, polyunsaturated fats are not stored 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 towards himself, the more sense he has. Eating behaviors need to be changed gradually. Pamper yourself on a regular basis, so that you can survive long distances.
• Drink a lot of water. Not always, when a person wants to eat, he wants the right food. The receptors responsible for satiety send out hunger signals and quite often, these are thirst signals, which we easily confuse. If you realize you recently ate a snack and are still hungry, drink plenty of water. Your saturated center will be easily swayed by such a simple trick.

We offer dietary ratings in terms of effectiveness, which have been tested, have the best and safest reviews:

1. "Shuffle".
2. Diet for the lazy.
3. Room.
4. On kefir.
5. Diet protein.
6. Mediterranean.

Non -existent nutritionist

This weight loss regimen appeared in the late 90s in women’s magazines. A writer is a specific person who actually becomes a journalist who signs himself or herself under a pseudonym and writes a column. As you know, the recipe for "Protasovka" comes from the hodgepodge group of "useful tips for losing weight. " But people do not care where and who comes, the main thing is the working system. And based on the fact that it has come down to our time, it is the most effective.

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

"Shuffle" is divided into 5 weeks:

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

Pros: in a month you can lose weight by 10-15 kg and this without much effort. After such an unloading, it is easy to switch to a regular diet, kilograms do not return, because you get a good habit of eating lots of vegetables.

Cons: contraindicated for people with severe gastrointestinal tract, because of increased intestinal motility due to large amounts of raw vegetables.

Lose weight easily

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

The method of losing weight on water is based on, or rather, proper intake. In this way, it is easy to reduce the number of portions, first by one-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 eating. 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 sufficient quality so that, on the one hand, people are completely full, and on the other hand, the whole enzymatic system is activated. This will have a good effect on the excretory system.
3. The last meal should be done 4 hours before bedtime.

Advantages: the whole digestive system is improved, metabolism and release of waste products is accelerated. Weight loss happens at a relatively easy and pleasant rate.

Disadvantages: Difficulty holding a cup of tea after a delicious lunch or dinner. But this is more of a habit, which has developed in the second week.

The room is magical

The buckwheat diet is familiar to many women, it has been popular among the public for a long time and is considered the most effective. This is a mono diet. So all the advantages and disadvantages lie in boredom: on the one hand, everything is simple, you do not have to invent anything, eat your buckwheat, there are no calories, the weight is lost as if it were spoken. On the other hand, after 3-5 days it is impossible to see the buckwheat, it turns back and has already begun to spit on the extra pounds. So buckwheat is for the strong.

There are nuances of a strict regime:

1. Buckwheat porridge is not limited in quantity. Eat as much as you like. At any time of the day, even at night by the side of the refrigerator.
2. We need to get rid of salt. Buckwheat cooked empty: no salt, milk, sugar and others. If you add salt, you will not get the results you expect.
3. From the second week, you can add milk products and fermented apples.
4. Exiting the diet in time should coincide with the diet itself. If you sit on buckwheat for 2 weeks, then gradually add your usual favorite products to your menu for the same amount of time.

From the pros: everyone knows the amazing results - in a week from 5 to 7 kilograms in red, the face feels tense, the swelling disappears. This is a very effective diet for weight loss.

The main disadvantage, in addition to the boring porridge, is considered to be a poor diet for people with varicose veins and thrombosis. It turns out that buckwheat is conducive to the formation of blood stasis when eaten continuously.

Dairy product

The fermented milk diet has spread thanks to the famous and charming singer. There was a period when she really in a few weeks turned into "Thumbelina". Naturally, under the onslaught of curious people, he was forced to reveal his secret. It turns out that the easiest product - kefir.

On kefir, you can easily and quickly get rid of all unnecessary things. This method of losing weight is very suitable for those who really need to lose 3-5 kilos by the weekend.

Principles of the kefir diet:

1. The entire period of unloading, which should not exceed 10 days, you need to drink kefir. Similarly, like buckwheat, all foods are replaced with kefir, that is, a mono-diet is obtained.
2. Despite the fact that everyone advises to drink low -fat kefir, you can not forget about 25 grams of fat, which should be included in the daily diet. Therefore, it is recommended to use kefir 3. 2-3. 5% fat. This will provide additional wealth.
3. You can drink kefir forever. It has been established empirically that a woman can drink up to 3 liters of kefir per day. Drink fermented milk products only when you feel like eating.
4. It is important to drink water. Since kefir is a powerful diuretic, water will be removed quickly from the body.
5. After 10 days, gradually add apples, cereals, soup to kefir.

Advantages: a good decongestant, suitable even for pregnant and weak people (if you add apples and do not exceed 5 days of restriction), quickly lose weight.

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

Diet Dr. Pierre Ducan

Probably the most famous diet and sensation of all time. Dr. Protein DietDucan denies all forms of balance, which actually affects health fundamentally. 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" of large amounts of pure protein, which is calculated individually by body mass index (BMI). Then fresh vegetables are added to them. In total, the system is designed for 4 approaches - attack.

Levels of weight loss in the Dukanov diet:

1. The first week, designed to shake up the 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, but will also motivate you for further success.
2. Further, the second longest weight loss period begins, which can last until the desired result (up to a year). During this period, starch-free 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 condition, once a week, do a protein fast day.
5. Exceptions are: dairy products, sugar, fatty meats, smoked meats. From a pleasant need - sausage (natural) is possible.

Advantages: excess weight is lost permanently.

Of the minuses, the main one is that you can lose valuable health. The diet has gone through many tests and studies, from which people come out with different diagnoses: kidney problems, liver problems, fatigue syndrome and depression. Loss of vitamins and minerals is inevitable. Some may advise taking a multivitamin. But it is better to see a doctor so as not to get injured. Because medicine is expensive these days, and the best treatment is to prevent disease.

The wonders of the Mediterranean

It is very similar to the Dukanov diet, but not so strict and pleasant to the taste. He came to us from Portugal, where it was more of a way of life. Wherever the oceans are, people unknowingly become followers of this diet. As the name suggests, seafood is the staple food here.

The diet is simple:

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

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

The obvious disadvantage: expensive. And if a large family is twice as expensive, because all the food supplies will be scattered before you put it all in the fridge.

A short course of success

The effective weight loss diet recommended by nutritionists is summarized in three words: moderate, varied and balanced.

New diets appear every year, but not all of them turn out to be beneficial. To understand which diet is most effective and safe, key criteria are highlighted - it should not be too strict. Something must match the taste of losing weight. Because if it is difficult to control oneself, all efforts will end in failure.

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

Some will argue that low -fat foods are 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 pros and cons to each option. But experts and researchers alike say one thing: a working diet is a diet that can be followed for a lifetime, not a month or a week. Therefore, you can get rid of excess weight permanently.