At present, the desire to lose weight is inherent in a huge number of people in the world. The fair sex is especially jealous of this. However, very often a person needs to lose weight not only for aesthetic purposes, but also to improve health. After all, obese people due to metabolic disorders suffer from exacerbation of chronic diseases, deterioration of health and a decrease in the quality of life. Most often in this case, people are looking for truly effective diets for strong weight loss, the effectiveness of which has been proven empirically.
The list of diets practiced by those who are losing weight is very long. But everyone who wants to get rid of those extra pounds wants to find the fastest and most effective diets in order to get the result as soon as possible and subsequently keep it. How to find out what is the fastest and most effective diet for losing weight, how much you can lose kilograms on a particular nutrition system, and whether a fast and effective diet guarantees good health and retention of the result, we will discuss in this article.
How to choose a diet?
Choosing one or another system for fast weight loss, you must first of all realize the following: express diets with strict rules allow you to quickly lose extra pounds, but do not lead to long-term results. The essence of such nutritional systems is rapid weight loss by significantly reducing the amount of calories consumed. Therefore, everyone who seeks not just to lose a few pounds, but to lose weight forever, must gradually switch to proper nutrition.
For those seeking quick results, there are also some rules to keep in mind to keep the diet as comfortable and easy as possible:
- The most correct way is to choose the diet, products (or the main product) in which the maximum is available. After all, mono diets are often based on one product. On mono-diets, weight loss is more active, but at the same time the body does not receive the substances it needs, since such a diet is unbalanced.
- It is best to stick to a diet that does not use overly complex recipes and menus. In this case, you will not have to spend too much time in the kitchen, and, accordingly, there will be less temptations to eat something forbidden.
- Correct exit from the diet is important. Ideally, a person should gradually transition to proper nutrition.
Top 10 Most Effective Weight Loss Diets
You can find out the effectiveness rating of diets for weight loss on different resources, and such ratings, as a rule, differ among themselves. But the diets described below are actually valid, and this has been verified by experience. By sticking to them, you can get the desired result in a relatively short time.
This is a pretty tough diet, but according to reviews and observations, you can get super results on it. But it is not recommended to use it for a long time. You can plan kefir unloading for two days. But you can't stick to this diet for more than five days.
Kefir is a fairly useful product, the consumption of which contributes not only to weight loss, but also to the improvement of the gastrointestinal tract, general body cleansing, and restoration of intestinal microflora.
There are several options for this diet:
- The first one is a mono-diet, in which one and a half liters of kefir should be consumed throughout the day. They drink it in 5-6 receptions. This unloading of the body is designed for three days. Three days of consumption of kefir makes it possible to lose weight by 2-3 kilograms.
- The second option is that the volume of kefir remains the same, while a person can consume about 700 grams of sweet fruits and vegetables throughout the day. This is a fairly effective diet for five days. Adhering to these principles, you can effectively cleanse the body and lose weight by 3-4 kilograms. True, such a diet for five days is not the easiest, and only completely healthy people can follow it.
- The third option provides for the alternation of kefir days and days when he consumes his usual (but healthy) food. This is a relatively loose system, so you can stick to it for longer. In a week, this scheme turns out to lose about 3-4 kilograms.
A relatively non-strict system in which a person can lose up to 5 kg per week. Accordingly, it will take about a month and a half to lose 15 kg. At the same time, over time, the speed of weight loss does not stop, but, on the contrary, is activated.
The essence of the "Kremlin" nutrition system is to minimize the consumption of carbohydrates, as a result of which the body begins to consume fat reserves. At the same time, protein food, even in rather impressive quantities, does not lead to weight gain.
The most important principle of the Kremlin diet is that you should never eat sugar in any form. But meat, fish, eggs, cheese, vegetables with a low carbohydrate content can be eaten practically without restrictions. To determine how dangerous a product is in terms of weight gain, a special table, which displays the "points" of each product, helps. One point corresponds to one gram of carbohydrates in 100 g of product. In the process of following this diet, you should try not to eat 3-4 hours before bedtime. To lose weight, you should consume foods that "pull" 40 points or less per day. To maintain weight - no more than 60 points.
The principle of this system is to minimize the intake of starch and sugar in the body. It is important to limit the amount of sugar, fruits (with the exception of citrus fruits), potatoes, baked goods, dairy products, cereals, fats, flour, alcohol. But meat, cheese, fish, poultry, vegetables, berries, citrus fruits can be consumed freely.
There are a few other important rules to follow when following this diet:
- products can only be fried in olive oil;
- you need to eat at least 5 times a day in small portions;
- do not drink liquid for half an hour after eating;
- Do not eat 3 hours before bedtime.
This diet can be followed for a long time - it is designed for a month or longer.
It's safe to say that this is a simple, but very effective diet, while being quite economical. At its core, it is practically a mono-diet. It is designed for 2 weeks, and during this time you can even lose 10 kg. However, it is quite difficult to adhere to such a diet for so long, therefore, as a rule, the buckwheat diet is practiced for a week.
In the process of following this diet, an active cleansing of the body takes place, the condition of the skin improves. At the same time, buckwheat is a product that gives a feeling of satiety, so it is relatively easy to adhere to such a system. True, it is often impossible to observe it: between dietary periods, at least a month must pass.
To prepare food for the day, you need a glass of buckwheat for the night, pour 2 cups of boiling water. You do not need to cook the cereal, as it will swell enough overnight. You need to eat cereals without salt and spices. You can also drink about 1 liter of low-fat kefir throughout the day. Throughout the day, you can eat as much buckwheat as you want.
There are also less strict options for such a diet, when, in addition to buckwheat, it is allowed to eat citrus fruits and drink low-fat yogurt. In the course of such nutrition, it is imperative to take multivitamins, since with a mono-diet, an insufficient amount of necessary substances enters the body. After the end of the period of consumption of buckwheat, you need to continue to eat in moderation, and ideally, switch to proper nutrition.
Losing weight on such a diet is very easy, while it is simple and inexpensive. In addition to active weight loss, a "bonus" with such a diet, a person gets the normalization of metabolic processes and cleansing of the body. It is very useful to arrange apple fasting days - for 1-2 days you should eat exclusively apples. Such unloading is very useful for hypertensive patients, and is also a good method of preventing atherosclerosis.
The apple diet includes the consumption of apples and kefir. Each meal, of which there should be 5-6 during the day, should include one apple and half a glass of kefir. This diet is designed for 4 days, during which you can lose 3-4 kg. During this period, you can also drink green tea without sugar. If it is very difficult to withstand such a diet, you can eat 1-2 rye croutons.
This system is designed for a week, maximum - for 10 days. The gist of this eating pattern is to consume those liquid and watery foods. The basis of the diet is soups, liquid cereals, fermented milk dishes, broths. At one time, you should eat no more than 200 ml of food. It is a gentle system that does not harm your health. With such a diet, you can lose 4-5 kg.
Quite effective and at the same time, perhaps the simplest system to burn fat. Observing it, for three days you need to eat only boiled rice, the next three days - only lean meat, another three days - vegetables. Rice days allow you to cleanse the body, but salt it when consumed is minimal. On protein days, the body gets enough calories. Vegetable days provide an opportunity to restore the active work of the digestive system. As a result, in 9 days it turns out to get rid of 9-10 kg.
Perhaps not the cheapest, but simple diet. Its meaning is to drink 2 liters of juice from vegetables or fruits throughout the day. It is recommended to drink pomegranate, pineapple, lemon, apple, pumpkin, cucumber, cabbage, tomato juice. You should not stick to it for a long time - the system is designed for several days. At the same time, kilograms go very quickly.
A variation of this diet is a diet that requires only green juice. Now such a diet is actively popularized by Hollywood stars, claiming that it is very effective. The essence of this scheme is to consume green juices and smoothies throughout the diet. You can prepare such drinks from lime, cabbage, various greens, apples, celery, zucchini. If hunger bothers you during the day, you can eat a couple of fruits. It is believed that such drinks are very useful, as they contain a lot of antioxidants and vitamins. This can be either a three-day or a weekly diet. You can drop 4-5 kg during this period.
Considering the best weight loss systems, relatively new weight loss schemes can be seen in the ratings. Diet by the hour will not only help you lose weight, but also bring your metabolism back to normal. This is a fairly effective diet for 7 days, but it can be followed for longer. At the same time, in 7 days you can get rid of 5 extra pounds, in 2 weeks you can lose up to 10 kg.
Diet by the clock is very effective, provided that a person adheres to the specified menu, consuming food strictly by the clock. A special scheme is provided for a week, the observance of which makes it possible to lose up to 5 kg. After that, the person should eat as usual for 10 days. At the same time, it is important to exclude the most non-dietary foods - sweet and starchy foods.
The menu might look like this:
- 7. 00 - coffee or tea without sugar;
- 9. 00 - carrot;
- 11. 00 - apple or pear;
- 13. 00 - 100 g of boiled fish or meat, rye crouton;
- 15. 00 - boiled egg;
- 17. 00 - vegetable salad;
- 19. 00 - 10 dried fruits - dried apricots or prunes;
- 21. 00 - a glass of low-fat kefir.
This diet, or rather, the nutrition system, is not as fast as the previous ones, but its effectiveness lies in the fact that the lost kilograms do not come back later. After all, a person is gradually switching to a healthy diet. This system is suitable for weight loss of 20 kg or more. But such a system should be adhered to for a long time - it is designed for at least 4 weeks, maximum - for six months.
The essence of such a system is as follows:
- You need to eat carbohydrate food for breakfast, while breakfast should be quite hearty.
- Dinner should be protein meals, the portion should be small. After dinner, at least 4 hours must pass before bedtime.
- Sweet and starchy foods should be completely eliminated. It is allowed to eat no more than 30 g of dark chocolate per day.
- You should steam or consume cooked food. Their recipes are simple but varied enough. Spicy, fatty and fried is allowed only as an exception.
- Fiber should be added to the menu. It can be bought at the pharmacy and eaten with yogurt or kefir.
- Grapefruit and celery should be on the menu regularly. These foods should be used as a snack between meals.
With such a diet, a person loses weight gradually, but at the same time it is possible to keep the result, as evidenced by the reviews.
Effective diets: reviews and results
There are other fairly effective nutrition systems that are practiced by those seeking to lose weight quickly. For example, numerous reviews, which each thematic forum is rich in, indicate that weight is quickly lost on mono diets. But in no case should you stick to them for a long time, since along with losing weight, you can also get a worsening of health. But in general, reading the reviews, we can conclude that for each person the "most" diet is determined individually. Many people who initially ask: "Suggest a diet" ultimately determine which is the most effective for them by trying different nutrition systems. After all, it is important that a person not only actively loses weight, but also feels as comfortable as possible.
But in general, many reviews note that on express diets, you can lose up to 3-4 kg in 3 days. If you stick to a strict diet for longer, the results can be more impressive.
But it is important not only to maintain a diet, but also to smoothly get out of it, and then eat right. Only in this case, the weight can be retained by fixing the result.