Consider the best diets for weight loss: 5, 10 and 20 kg

2 January 2021

synthesis of effective weight loss diets at home

In our list of the best diets for weight loss, buckwheat, juice, juice, Ducan's diet, fractional nutrition system is also very effective. Although the rules of compliance vary, all effective diets include recommendations like drinking more water, multivitamins and increased physical activity.

Where does excess weight come from?

There are many reasons for being overweight:

the difference between the amount of energy consumed and the energy received with a high calorie food with an inactive lifestyle;
reasons for age (decreased speed of metabolism and the body's need to absorb energy);
disorders of the hormonal system;
diseases of the digestive system;
diseases of the liver, gallbladder;
diabetes mellitus;
diseases of the heart system (ischemia, stroke);
abnormality in the schedule of the menstrual cycle;
stressful situations, malfunctions of the nervous system.

Despite all of the above, the main factor that leads to weight gain is the difference between energy intake and energy consumption. When we get more calories from food than we consume for the day, they are stored as extra weight.

During a caloric deficit, the body begins to burn off its fat reserves, so all diets are based on reducing daily caloric intake.

Exercise also helps burn calories. Adherence to the diet is essential in conjunction with exercise and after weight loss - to maintain physical activity. Regular physical activity is one of the best ways to prevent unwanted weight.

Pros and cons of the fast diet

The best fast weight loss diet incorporates the following benefits:

mastered self-discipline skills for refusing starchy foods or sweets;
in the presence of puffiness, the fast complex diet helps to get rid of excess fluid, making the body healthy;
limits the number of products, does not require large spending, as it relates to the single diet;
rejects sugar, baked goods, salt, hot spicy foods leading to a healthier body;
drinking up to 2 liters of water per day will start the metabolism, helping to restore blood circulation.

The negative aspects of the complex diet include:

the risk of dehydration due to rapid elimination of body fat;
after taking a quick session, you may experience more cravings, you need to continue adjusting your diet;
is in danger of gaining weight again, due to increased absorption of nutrients by the body;
complex diet does not help shape healthy eating habits, with weight adherence maintained over the long term.

The fastest diet for weight loss

Buckwheat-based diet.Weight loss depends on the body's metabolic process to lose 1 kg in 1-2 days. Buckwheat needs to be poured with cold water in the evening, and in the morning the grain will expand and be edible.
Complex diet juice (jusing)is designed for 7 days and uses fresh juice with pulp and vegetable smoothie. Complex is effective and helps to detoxify the body from toxins, toxins, fats.
The detox complexassumes the use of low fat (1 l) kefir and water (2. 5 l) daily. Additional ingredients are cheese (100 g), potato (1 piece), chicken fillet (1/4 slice), cucumber (2 pieces). In 6-7 days, you can lose 2-3 kg.
Dukan's Diet Complexis planned for 1-2 months and delivers consistently positive results. Diet includes preparation, initial phase, reinforcement effects of weight loss, switching to a standard diet.
The segment menu systemis suitable for short and long term use. The complex involves the use of small food servings for 2, 5-3 hours, a total of 5-6 meals per day. You want to separate fat, protein or carbohydrates.
Kefir Complexis also on our list of fast diets, designed for 5-7 days. The main drink of the system is kefir, consumed up to 1. 5 liters per day. There are also allowed products. They are added to the diet bit by bit.
The Japanese Healing Dietwas designed for 7 days, the system assumes gluten elimination, it is assumed to be an hourly and partial schedule. Lose 4-5 kg in 7 days.
Soup Dietis designed to burn fat, based on adding onion soup to your diet. The complex is nutritious, saturated with vitamins, reduces appetite, improves intestinal activity due to the presence of liquid dishes.
Curd Dietis very useful, well absorbed by the body. Fermented dairy products can help reduce hunger. However, there are contraindications for people with allergies, diseases of the intestinal tract.
Butter-based compleximproves digestion, saturation of the body with trace elements and vitamin complexes, dietary fiber, protein compounds, vegetable fats.

Fast effective weight loss diet

Ratings contain no complex recipes, no restrictions, and no complex dishes required.

For 5 kg

Developed for 7 days.
The recommended rule to restrict dinner, the last day of the meal is to be done at 16: 00-17: 00 o'clock.
A list of indicated products and calorie content in food should be observed.
Must be excluded from the menu of salt, sweeteners and preservatives, wine, liqueurs.
Fruits in the menu are recommended to be distributed to main courses of the day. It is important to limit carbonated beverages.

Sample diet menu of the week:

Monday

breakfast - fish fillet (50 g), vegetable salad with canola oil (3-4 drops), drink 1% fermented milk (250 ml);
for lunch - eggs, bread (150 g), chicken fillet (90 g).

Tuesday

for breakfast - steamed veal (80 g), boiled carrots and potatoes, celery, tea;
for lunch - oatmeal, low-fat yogurt, cheese (100 g), dates (5 pcs).

Wed

for breakfast - chicken broth (250 ml), bran bread (3 pieces), chicken (50 g);
for lunch - bran bread (2 slices), veal (50 g), apple, 2-3 spinach sprigs.

Thursday

for breakfast - buckwheat, tomato with rapeseed oil, low-fat kefir (250 ml);
for lunch - brown rice or long grain in water, juice (250 ml), prunes, kiwi, cheese (100 g).

Friday

for breakfast - lean beef (60 g), eggs, pepper, cucumber;
for lunch - oil-free chicken fillet, baked potatoes, oranges, dried fruit, apples, walnuts (2 pcs).

Saturday

for breakfast - unsalted vegetable broth (100 ml), rye or bran bread (1 slice), steamed fish (100 g), green beans (3 tbsp. l. ), tea, liquid honey;
for lunch - rice, salad with tomatoes, sesame seeds, 2-3 drops of lemon juice;
for desserts - low-fat milk (1 tbsp), banana and kiwi (1 piece).

Sunday

for breakfast - chicken fillet (60 g), sweet pepper, one serving buckwheat, cheese (2 tbsp. l. ), tea, honey, dried fruit;
for lunch - boiled lentils, beef (100 g), low-fat yogurt (125 g), almonds or walnuts (30 g).

For 10 kg

The list of diets that help to lose 7-10 kg of weight includes:

The watermelon-based diet is optimal in August and early fall. The complex is designed for a week or 10 days.
An effective diet based on pearl barley, containing complex vitamins, amino acids and mineral components. Meals should be made up of parts, separating carbohydrates and proteins from the meal.
Diet with cucumbers helps to lose weight in 10-15 days to 10 kg. Lettuce is low in calories, contains many minerals and trace elements, has a diuretic effect, removes toxins.
The carrot-based diet allows you to lose 2-3 kg every 3 days. It will take 12-15 days to lose 10 kg. Carrots provide nutrients for the body. In the diet, do not include foods rich in calories and fat, fortified juices and smoothies from vegetables or fruits.
Protein-based complex for weight loss without fasting. According to technical standards, up to 80-85% of the diet includes products with protein, fluoride, calcium (low-fat meats, fish and seafood). In 14-15 days, the complex will reduce the amount of body fat by 8-10 kg.

For 20 kg

To lose up to 20 kg, it is necessary to adjust the diet for at least 1 month. Follow the recommendations of nutritionists:

does not include semi-finished food products;
Should drink 1. 5-2 liters of purified water per day;
It is important to consult a specialist before following the long-term diet.

How to properly lose weight with the fast diet

When using rapid weight loss methods, it is important to follow the recommendations of nutritionists:

Meals should be organized into small pieces at least 4-5 times per day.
To quickly reduce the amount of fat in the body, it is necessary to stimulate metabolism in the body, plan a snack from fruit, vegetable smoothies, and non-preservative juice during rest.
When there is no feeling of hunger, the body does not accumulate fat.
It is important to stabilize sleep patterns, the rate at which weight loss is influenced by the balance between periods of stress, relaxation and harmonious sleep.
Vegetables, smoothies, full-bodied fruits, low-calorie and nutritious product, rich in fiber.
Cereals boiled in water will help eliminate the feeling of hunger. Porridge increases the diet, makes the body feel full.
It is important to include non-starchy vegetables in your meals (carrots, sweet peppers, tomatoes, various cabbage, onions).
Food is cut into small pieces.
The introduction of chromium foods and foods contributes to a rapid loss of body weight and increases in firmness. Substances found in malt, egg yolks, a complex of minerals and vitamins. For stable fat burning, the daily requirement of chromium is 200 mg.

How to correct the result

When switching to a standard diet, keep your calories low, keep exercising. To accommodate the work of the stomach, it is necessary to gradually incorporate meat and pastries into the diet.

Eat the highest calorie meals during peak physical activity. And you shouldn't eat a lot before bed. The last meal is optimally set at 3 hours before bedtime.

It is important to limit your intake of bacon, fatty foods and semi-finished products. The calorie content of the menu increases gradually. It is important to include fermented milk drinks, fruits, smoothies, vegetables, muesli, dried fruit, low-fat meats, and cottage cheese in your diet.

Comprehensive weight loss method

When maintaining a fast diet, the following should be taken into account:

;
selects products;
determines the calorie content of the dish;
time and meal schedule.

Eat properly

Food rules for the diet:

reduces the appetite for water, a smoothie of vegetables and fruits, fermented dairy products, the liquid will initiate the renewal process and increase fat burning;
the presence of vitamins in foods that support the body, alleviate hunger, it is important to use a diet with a balanced composition of minerals and vitamins;
physical activity accelerates weight loss, initiates blood circulation, improves metabolism in any diet;
bad habits (smoking, being sedentary) negatively affect weight loss, it is important to abandon them throughout the course.

Eat the right foods

Recommended for the basis of the diet:

cereals, bran;
turkey, chicken, rabbit, lamb and other lean meats;
seafood, river fish, marine fish;
fresh herbs;
vegetable plants;
fruit;
durum wheat pasta;
dried fruits, various nuts;
oil (sunflower, olive, flaxseed);
low-fat cheese and cheese;
low-fat fermented dairy products;
is replaced with dried fruit, honey, marshmallows, dark chocolate.

There is a list of foods that are not recommended on the diet:

cakes, white bread;
sausages, sausages;
fried and fatty foods;
fast food;
semi-finished products;
alcoholic beverages;
rich sauce and mayonnaise;
canned sweet juice;
.

Eat the right meal

According to the regulations of nutritionists, breakfast is scheduled as late as 10: 00, lunch is held until 15: 00, dinner - as late as 19: 00. Some modesFast diet can change the meal schedule, the last meal can be in the afternoon (4pm).