Effective diet for weight loss: the best and safest recipes

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

The harm of a fast diet

Before you open the top list of the best diets in the world, you need to remember the basic criteria for success in losing weight. After all, it is important for every woman not only to "lose weight" quickly, but also to stay healthy. A leather apron instead of a belly is still a flower. wrinkled skin, sick look, dull look, questioning posture.

Don't "merge" your beauty with fat,A few simple rules to follow on a daily basis will help you:

• 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 are trying to deprive it of the main criterion for survival - food, it will start to crack you to store food for future use. As a result, you will not only break down your metabolism, which your body has been perfecting for years, but you will soon notice that you have stopped losing weight. Instead of fat, consumables - muscles will begin to "eat". Moreover, when you start eating normally again, storing fat will be even more difficult. Again of malice.
• Don't give up fat. This applies 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 coveted 25 grams are not available, they will come from nails, joints, skin, hair, etc. Everything that contains beauty nourishes fat. In addition, polyunsaturated fats are not deposited in places that spoil the figure.
• Do not 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. Eating behavior should be changed gradually. Pamper yourself periodically so you can endure long distances.
• 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 quite often this is a signal of thirst, which we easily confuse. If you realize that you have recently eaten and are still hungry, drink plenty of water. Your saturation center will easily fall for such a simple trick.

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

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

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" comes from a team mix of "useful tips for weight loss". But people do not care where and who invents, the main thing is a working system. And judging by the fact that it has survived to the present day, it is the most effective.

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

"Stirring" is divided into 5 weeks:

• For 1-2 weeks, eat 1500 grams of raw vegetables every day. To them 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 of animal protein (fish, poultry, meat) is added. It is better to steam or cook meat;
• 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.

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

Cons: Contraindicated for people suffering 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 reasonable recommendation for proper food intake, which was developed by a famous doctor. Throughout his life, this man has studied various approaches to improving his body and himself.

The method of weight loss of water is based, or rather, on its proper intake. This way it is easy to reduce the number of servings, 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 to drink at least one liter in the morning, it has a beneficial effect on all body systems.
2. After each 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 really full, and on the other hand, the whole enzyme system is activated. This will have a good effect on the excretory system.
3. The last meal should be 4 hours before bedtime.

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

Cons: Difficulty withstanding 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. Therefore, all the pros and cons lie in the monotony: on the one hand, everything is simple, you do not need to invent anything, eat your buckwheat, calories do not count, the weight goes away, as it were said. On the other hand, after 3-5 days it is impossible to look at the buckwheat, it goes back and already begins to spit extra pounds. So buckwheat is for the strong in spirit.

There are nuances of a 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 to the refrigerator.
2. We will have to remove the salt. 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 at the same time.

Of the pros: everyone knows a stunning result - for a week from 5 to 7 pounds of red, the face is noticeably tight, the swelling disappears. This is a very effective diet for weight loss.

The main drawback, in addition to annoying porridge, is considered a poor diet for people suffering from varicose veins and thrombosis. It turns out that buckwheat is conducive to the formation of blood stasis when consumed continuously.

Dairy products

The yogurt diet has spread thanks to the famous and charming singer. There was a time when she literally became Thumbelina in a few weeks. Naturally, under pressure from the curious, she had to reveal her secret. It turned out to be the simplest product - kefir.

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

The principle of the kefir diet:

1. The whole period of unloading, which should not exceed 10 days, you should drink kefir. In the same way as buckwheat, all food is replaced with kefir, ie a monodiet is obtained.
2. Despite the fact that everyone advises to drink low-fat yogurt, you should not forget about the 25 grams of fat that should be included in the daily diet. Therefore, it is recommended to use kefir 3, 2-3, 5% fat. This will give extra wealth.
3. You can drink kefir indefinitely. It has been empirically established 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. Because kefir is a strong diuretic, water is rapidly excreted from the body.
5. After 10 days, gradually add apples, cereals, soups to kefir.

Pros: a good decongestant, suitable even for pregnant and debilitated people (if you add apples and do not exceed 5 days limit), the weight quickly disappears.

Cons: weight also returns quickly if you do not follow the restrictions on salt for a long time after unloading, 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 protein diet denies all forms of balance, which actually compromises health. But that doesn't stop young healthy girls from suffering. Yes, you can lose weight. This happens quickly, the body literally thins.

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

1. The first week, which is designed to shake the metabolism, consists of a protein diet: meat, fish, seafood. By the end of the week you will see the first stunning results that will not only make you happy, but also motivate you for further success.
2. Then begins the second, longest period of weight loss, which can last until the desired result (up to one year). Starch-free vegetables are added during this period.
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 protein protein day.
5. The exceptions are: dairy products, sugars, fatty meats, smoked meats. Of the pleasant requirements - sausage (natural) is possible.

Pros: Overweight is lost permanently.

The main disadvantage is that you can lose valuable health. The diet went through many tests and studies, from which people came up 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 go to the doctor so as not to injure yourself. Because medicines are expensive nowadays and the best treatment is to avoid diseases.

Mediterranean wonder

It is very similar to Dukanov'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 the ocean is, people unwittingly become followers of this diet. As the name suggests, seafood is becoming the main diet 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 green salads, 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 plus: a very pleasant diet, improves mood and libido, you lose up to 3 pounds a week.

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

Short course of success

Effective diets recommended by nutritionists are summarized in three words: moderation, variety and balance.

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

If you look at the online ranking of diets for weight loss by 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 believe that low-fat foods are the best, while others will argue that carbohydrates, sugar and gluten are the worst enemies that seek to add weight to your figure day after day.

There are pros and cons to each option. But both experts and research say one thing: A working diet is one that can be followed for a lifetime, not a month or a week. This way you can get rid of excess weight forever.