Top effective diets for a week. A good diet for weight loss. Effective Diets

21.10.2019

Nowadays, there are a huge variety of diets: low-calorie, low-fat, protein, mono-diets and others. But not all diets are effective, and some of them can even cause harm to the body. It is almost impossible to get rid of excess weight without special physical and mental effort. Any diet, if used incorrectly, can be harmful to the body. Before choosing a particular diet, you should consult a specialist and undergo a medical examination.

Do not rush to follow a strict diet; if you change your diet suddenly and dramatically, this can negatively affect your well-being and mood. Many women, before a vacation or an important event, want to lose weight in a short time. Of course, the probability of achieving results is high, but the lost kilograms will come back just as quickly. When following any diet, it is recommended not to set yourself only the goal of losing weight. Proper dietary nutrition will help you not only get rid of unnecessary pounds, but also improve your health.

Nutritionists consider cleansing with the modern Enterosgel sorbent a necessary step in any weight loss program. It actively absorbs only harmful wastes and toxins, which enter the blood in abundance during the breakdown of fatty deposits. It is these toxins that provoke diet-specific nausea, an unpleasant taste in the mouth, bowel problems, dullness of the skin, and the appearance of pimples and blemishes on it. This sorbent fills the stomach well, thereby creating a feeling of fullness, absorbs excess gastric juice and enzymes, neutralizing their irritating effect on the walls of the stomach. Let us accept it for long courses, unlike other sorbents.

Effective diet No. 1: Kefir diet

A strict, but very popular and effective diet. This mono diet is not recommended for long-term use. Kefir is a very healthy product and provides sustainable weight loss results. Regular consumption of this drink will improve the microflora of the stomach and gastrointestinal tract, cleanse it of toxins, and benefit the entire body.

There are several options for this diet:

Option 1 of the kefir diet is a pure mono diet. You need to consume about one and a half liters of fresh kefir per day. You need to drink it in 5-6 doses. You only need to follow this type of diet for three days. Sugar should not be added to kefir.

Option 2 of the kefir diet - you need to take the same volume of kefir (1.5 l), and add to it no more than a kilogram of sweet vegetables and fruits. The duration of the diet is 5-6 days.

Option 3 of the kefir diet: drink one and a half liters of kefir and the suggested products daily.

Here's what a sample menu for such a diet looks like for 6 days:

Day 1: boil potatoes (5 pcs).
Day 2: Boil the chicken and take only 100 grams.
Day 3: boiled meat again in the amount of 100 grams.
Day 4: meat is replaced by boiled fish (100 grams).
Day 5: eat only fruits and vegetables (high-calorie bananas and grapes are excluded)
Day 6: kefir.
Day 7: complete unloading - sit only on mineral water all day.

We prepare all products without sugar and salt. This stress on the body can be repeated no earlier than in a month. If it’s hard for you to bear it, then even after two months.
Option 4: Striped kefir diet. Its essence is very simple - you need to alternate kefir days (kefir 1%) with regular ones. IN common days You can eat any food, without restrictions.

Effective diet No. 2: Kremlin diet

This diet makes it possible to get rid of 6 kilograms in 8 days. Imagine what will happen if you follow such a diet for a month or a month and a half - it is quite possible to lose up to 15 kg. Moreover, the weight disappears in a certain pattern - the more excess kilograms, the faster they disappear. The effectiveness of this diet has been proven over many years of its use. The Kremlin diet is based on minimal consumption of carbohydrates, due to which the body uses internal energy reserves from fat deposits, and even unlimited consumption of protein foods does not stop weight loss.

The main rule of the diet is to avoid sugar in any form. One piece of sugar is equal to a day's ration. You can eat fish, meat, eggs, cheese, low-carb vegetables and other “low cost” foods. Special “points” are measured in points, points, conventional units using a special value table. One point is equal to one gram of carbohydrates contained in 100 grams of product. The effectiveness of this diet will be higher if, in addition to points, you also count calories and try not to eat at least 4 hours before bedtime. To lose weight you need to consume 40 points, to maintain weight - 60.

Sample menu

Breakfast: Boil only three sausages, which equal 0 USD. Add fried eggplants (100 g -5 USD), tea without sugar is suitable to drink - this is the simplest product - its “cost” is 0 USD.
Lunch: Chop the cabbage and dress the salad with oil. (100 g - 5 c.u.), cook soup with vegetables and processed cheese (250 g - 6 c.u.), as a second course - pork chop, oddly enough - this is also a “zero option”, at 100 grams contains 0.u. Coffee, as always, without sugar (0 USD).
Afternoon snack: low-calorie black olives are only (2 c.u. - 10 pcs.).
Dinner: fresh ripe tomatoes (6 USD), as a hot dish we use boiled fish (200 g - 0 USD), a glass of kefir (6 USD).
Total: 36 USD

Effective diet No. 3: Buckwheat diet

A fairly strict mono-diet, but it has proven to be highly effective. With its help you can lose up to 10 kilograms. This diet lasts for a week. Buckwheat gives you a feeling of satiety and, at the same time, cleanses the body. It also has a beneficial effect on the skin. After the diet, you need to take a break for at least a month.

How to cook buckwheat: pour about 2 cups of boiling water over a glass of cereal and leave overnight. In the morning just drain excess water. There is no need to cook buckwheat. It should be consumed without any spices or salt; you can add kefir (low-fat). Buckwheat can be eaten during the day in any quantity and in any form - liquid or crumbly porridge, and kefir - drink no more than 1 liter. You can also drink unlimited amounts of water. You cannot eat 4 hours before bedtime; if you are hungry, you can drink a glass of kefir diluted in half.

Subject to less than strict diet you are not allowed to drink a large number of low-fat yogurt, eat a couple of fruits. But such a diet is less effective. It is imperative to take multivitamins. In addition, after finishing the diet, you need to continue to eat in moderation so that the weight does not return. The main thing is not to overeat, do not eat at night and avoid hungry days.

Effective diet No. 4: No-carbohydrate diet

You can successfully use this diet to achieve weight loss. Its principle is to limit the intake of sugars and starch into the body. The basic rule of this diet is to consume 250 allowed calories daily, coming in the form of carbohydrates. With this diet, the amount of poultry, fish, meat, cheese and cottage cheese consumed is not controlled; vegetables, citrus fruits, root vegetables and berries are also recommended for consumption.

The consumption of sugar, fruits (except citrus fruits), carrots, potatoes, flour, bread, dairy products, cereals, corn and fats, as well as sweet drinks and alcohol is limited. For a low-carbohydrate diet, you must follow the following rules: after eating you cannot drink for half an hour, frying is allowed only in olive oil, accept the principles of fractional nutrition for yourself, as part of life - eat fractionally (at least 5 times a day), and in the evening a few hours before departure After bedtime (after 20.00) eating is generally prohibited.

Sample menu to choose from:

Option 1: lean meat, cooked without salt (about 400 g). Divide it into 4 servings, add a vegetable side dish each time. (about 200-300 gr.) throughout the day. To drink, you should brew, for example, a rosehip decoction and drink it morning and evening.

Option 2: boiled lean meat (250 g), 2 cups of tea and 2 glasses of juice. The proposed products are divided into 5 steps.

Effective Diet 5: Apple Diet

This diet is ideal for losing weight. Apples are an extremely valuable fruit. The apple diet corrects and normalizes metabolism, helps fight overweight. Most the best option- this is to arrange one fasting apple day. This is especially useful for intestinal problems. To achieve weight loss, you need to do apple days 2 times a week. In addition, this diet is useful for hypertensive patients, as well as for the prevention of atherosclerosis.

The apple diet is used in several ways:

Option 1 of the apple diet: eat only apples throughout the day and drink plenty of fluids.
Option 2 of the apple diet: eat one and a half kilograms of apples all day. At the same time, you cannot drink anything. The liquid contained in the apples will be enough.
Option 3 of the apple diet: this is the apple-kefir diet. Half a glass of kefir and one apple, consume 5-6 times a day.
Option 4 of the apple diet is the toughest option. The number of apples changes on each of the six days: 1st day - 1 kg of apples; 2nd -1.5 kg; 3rd - 2 kg; 4th - 2 kg; 5th - 1.5 kg; 6th - 1 kg of apples. You are allowed to drink tea (green) and eat black bread crackers.
Also apple diet very useful for people who quit smoking. It should be carried out within three days. In addition to apples, you can also eat green tea.

The main factor is not proper nutrition First of all, it is untimely eating. Professional nutritionists say that food should not be consumed 4 times a day, but in small portions. It is recommended to take a break between meals of 3-4 hours, this is exactly how much is needed for normal digestion of food. If you eat less often and increase portions, then the undigested parts of the food turn into fat. The key to normal health and weight is proper nutrition.

If you regularly follow the regime, the body prepares for a new meal each time at this time, secreting gastric juice into the required quantity. This promotes good digestion, and fats are not deposited during this regime. Without eating on time, you can harm the body, especially the stomach, the released juice corrodes the walls. Many doctors are confident that there are no absolutely harmless diets.

Among the unpleasant consequences, there are such as: nutrients, getting used to the diet (after a while the diet may no longer contribute to weight loss), weight gain after the diet. To avoid this, when following any diet, it is recommended to take vitamins, as well as gradually exit the diet, continuing to limit yourself in food, but not so strictly. These simple tips will help you achieve desired result.

How to overcome hunger

Most often, the reason for “breaking” the diet is the inability to overcome the obsessive feeling of hunger that occurs as a result of limiting calorie intake and changing eating habits. In order to reduce appetite and avoid breakdowns, doctors recommend the drug Cefamadar, which acts directly on the hunger center in the brain and reduces appetite. It does not contain sibutramine and acts gently, without side effects, discontinuation of use does not provoke an increase in appetite and the return of “lost” kilograms.

Situations are different and sometimes arise unexpectedly, for example, you have planned a trip to the sea in a week, or in 3-4 days there will be a corporate event at work. Everyone wants to look beautiful and have an attractive figure, but not everyone can boast of it.

The simplest quick diets come to the rescue - this is not only a good opportunity to “fit into” your favorite dress, but also a way to achieve what you want without resorting to complex menus.

Compliance rules, or what should you prepare for?

Sharp restriction of the diet is not within the power of every person, and therefore you first need to decide - or strictly follow the menu until last day, or not get rid of excess weight using such methods at all.

simple diets for fast weight loss can be a lifesaver in some cases

Diet option No. 2: “Kefir-cucumber”

The simplest diets for quick weight loss cannot but include this menu in their list. It has advantages - an effect that can be noticed after 2-3 days, and disadvantages - a pronounced laxative effect. If diarrhea does not stop, it is better to abandon this diet so as not to harm the body.

The kefir-cucumber diet cannot last longer than 6 days.

Lasts no more than 6 days, during which approximately 7 kg are lost. The idea is that you need to drink 1% kefir daily in an amount of 1.5 liters and eat fresh cucumbers in a similar amount, that is, 1.5 kg. Be sure (!!!) to drink a lot of plain water to eliminate the possibility of developing dehydration. Pay attention to two more buckwheat diets: and.

Diet option No. 3 – “losing weight with taste”

you need to stay on the “diet with taste” for 1 to 2 weeks

In just 3 days you can get rid of 3-4 kg if you eat like this:

On the first day, breakfast includes a boiled egg and a glass of orange juice; for lunch there is a vegetable salad with 60 g of turkey, it is advisable to add lettuce and a piece of cheese to it; snack - and in the evening - spinach salad and 115 g of shrimp with pasta.
Breakfast consists of cereal with skim milk; second meal – similar; Between lunch and dinner you can eat a pear, and in the evening - spaghetti with turkey meatballs and lettuce.
The last day of the non-torturous diet begins with a piece of cheese and a little dried bagel; at noon, boil a piece of chicken and eat it with lettuce; the snack consists of peaches; and the last meal includes a green salad and low-fat lasagne.

Diet option No. 4: “buckwheat”

This one is probably the most simple diet for quick weight loss of all available. At least in terms of products. But it’s difficult to withstand it mentally. The duration may vary, depending on how many kilograms you need to “lose,” but no more than 14 days, and preferably 7. During this time, you can get rid of at least 5 kg of excess weight.

buckwheat should be eaten without anything

Its essence is simple - every time you want to eat, you need to eat. In this case, the cereal is not boiled, but steamed, without adding sugar, salt or anything else. Another advantage of such a menu is cleansing the body of toxins and other harmful substances.

Steam in a thermos or saucepan, preferably overnight. It is necessary to pour the buckwheat into a container and fill it with hot water at the rate of 1 cup of cereal per 1.5 cups of water. In the morning, the porridge is ready to eat. If it’s difficult to stick to the menu, you can drink low-fat kefir or eat an apple.

Diet option No. 5 – “in 3 days minus 5 kg”

The essence of the diet is that for 3 days it is necessary to consume the same foods and at strictly specified times. This is the only way to achieve the desired result.

As part of weight loss diets, you should drink water exclusively without gas.

Menu:

8 am – a glass of still mineral water;
8:20 – dissolve a spoonful of cocoa in a glass of hot milk and add a little honey;
At one o'clock in the afternoon, a snack consisting of grapefruit;
At 13:20 – vegetable salad and a piece of boiled meat;
At 4, 6 and 8 o'clock in the evening, eat only broth prepared with vegetables. It’s easy to make: pour water into a one and a half liter saucepan, throw in 0.5 kg of tomatoes, 1 kg of onions and 0.3 kg of carrots. After boiling, keep it on the fire for another third of an hour, strain and drink.

All women at all times have been haunted by the question - how to lose weight quickly and effectively? Are there really effective diets for quick weight loss, or is this just a myth invented by manufacturers of dietary supplements? Meanwhile, there are moments in life (and quite a few) when you urgently need to fit into your favorite shorts or instantly transform yourself before the most important celebration in your life... Are there diets for this case? Definitely yes! These are the most effective diets for quick weight loss...

The list of effective diets for quick weight loss is quite extensive, and choosing the best one is not easy. When choosing, it is important to take into account the characteristics of your body and personal eating habits.

How to lose weight quickly: the most effective and fastest diets

When choosing diets for quick weight loss, follow these rules:

1 Choose the diet whose main product is available to you, because most fast and effective diets are mono-diets that are built on one component;
2 You must like the foods in your effective diet, otherwise dieting will be akin to torture;
3 For a more comfortable and faster weight loss, choose a diet in which all dishes are easy to prepare, so that you spend less time in the kitchen and are not tempted to eat.

all kinds;
various variations;
this or that celebrity diet, for example, the Hollywood diet or;
popular these days (as well as its variations - low-carbohydrate diet);
, which Lately has firmly established itself as one of the most effective diets for those who are not inclined to wait long for visible results.

10 most effective diets for quick weight loss

1 is popular among overseas stars; it lasts two weeks, during which you can lose weight by an average of 7 kilograms. In it, you need to monitor the amount of sugar, salt and fat in your diet, and completely remove bread.
2 is considered very effective: in 7 days you can lose up to 5 kilograms. The menu is designed so that the dishes are tasty and do not contain fat, except in small quantities.
3 can give good results in losing weight up to 8 kilograms in two weeks. It is based on the consumption of seafood, but all dishes should be prepared without salt.
4 The Brazilian diet is based on vegetables, fruits and vegetable soups. In seven days you can lose up to 4 kilograms.
5 Interval diet or three-day diet. It lasts 9 days but is divided into three stages of three days where you eat rice, potatoes and vegetables. During this you can only drink clean water. You can lose up to 7-9 kilograms with it, but you need to be careful and monitor your health.
6 usually lasts one or two weeks, during which you can lose 4 or 8 kilograms respectively. At the same time very important nuance: buckwheat diet for quick weight loss does not at all mean that you are preparing all kinds of gastronomic pickles based on boiled buckwheat. No! In this case, buckwheat cannot be boiled or stewed - the grain is steamed with boiling water in advance and left to “steam” for 3-4 hours, and then consumed without adding any other products or spices..
7 is based on various soups, including puree soup. The main thing is that this soup is not made from potatoes or legumes and does not contain butter and spices; bread should also be excluded. Just a little bit of salt is allowed. Duration – 7 days, weight loss up to 4 kilograms.
8 for a period of 3 days, you can lose weight by 3, sometimes 5 kilograms. The diet is considered difficult, since you eat only one egg and 300g of cottage cheese per day, do not have dinner and drink only water.
9 and you can lose 4-5 kilograms on it. Every day you drink one and a half liters of low-fat kefir.
10 will ensure rapid weight loss, but it is not easy to maintain. Freshly squeezed juice from oranges, grapefruits and lemons should be drunk three times a day. The rest of the time, drink water. Usually the diet lasts up to 3 days, and you can lose up to 3 kilograms.

Among the great variety of diets, there are the fastest and most effective express diets that are designed specifically for rapid weight loss. They last up to 5 days. At this time, the amount of food is greatly reduced and dinner is completely absent. These can also be mono-diets, which are based on one product. For example, kefir, juice, or a certain fruit. An express diet menu might look like this:

breakfast: egg, unsweetened tea;
second breakfast until 12 noon: low-fat cottage cheese with kefir;
dinner: steamed fish (about 150g) with vegetable salad, seasoned with lemon juice, but without oil;
dinner: unsweetened tea.

There is also such a form of the fastest and most effective diet for rapid weight loss as. During a three-day fasting period, you can lose up to 4 kilograms.

2 effective diets for a week: try, but don’t mix!

As a diet for quick weight loss, you can try an effective one - for a week you will eat only potatoes, boiled in their jackets without adding spices. You can lose 2-3 kilograms with this diet.

There is also another one, which is also considered very, very effective. It also lasts up to 7 days, you can lose weight by an average of 3 kilograms. The daily diet consists of two bananas and 3 glasses of milk.

Both of these diets are quite effective for losing weight and reducing volume, but in reality it is quite difficult to follow them - after all, no matter how much you love boiled potatoes without a hint of spices or salt, or bananas, eating these foods for 7 days in a row will seem to few people “ a holiday of the belly."

An example of an effective diet for quick weight loss

It is believed that one of the most effective diets for rapid weight loss is the so-called “”. In three days on such a diet you can lose up to 5 kilograms, depending on your weight. The menu is as follows:

breakfast: egg in a bag;
after 3 hours: 150g low-fat cottage cheese, unsweetened tea;
after another 3 hours: repeat the meal with cottage cheese and tea;

A couple of main rules of this diet: only three meals, no more, all with an interval of three hours. And secondly, during the diet you need to drink as much pure still water as possible.

This diet is very similar to a low-carbohydrate diet, or rather, it is a stricter version of it, since in the “mannequin diet” there are no carbohydrates in the diet, and the amount of protein is also reduced. An easier version of a low-carb diet, which is also considered the fastest and most effective, looks like this:

breakfast: 30g low-fat hard cheese, piece rye bread, unsweetened green tea;
dinner: boiled beans, a piece of rye bread, 200g low-fat cottage cheese, unsweetened tea;
dinner: 100g chicken breast steamed, 1 cucumber and 1 tomato, unsweetened green tea.

The wide variety of diets makes it difficult to choose the fastest and most effective method for losing weight. Often, nutritionists advise choosing not one specific diet, but a series of one-day (sometimes three-day) mono-rations. According to this principle, for example, they were built. But before you go on any fastest and best diet, you need to consult a doctor about contraindications. It is also important to remember that exiting any diet should be smooth, otherwise all the lost kilograms will return very quickly.

You may find our list of effective diets not comprehensive enough. Then it makes sense for you to add to it the most tender, satisfying and easily portable and, to some extent, even beneficial for the body. Now you definitely have plenty to choose from! And don’t forget to add it to your diet - it will not only invigorate and speed up metabolism, but also make any diet much more effective.

However, you should strictly remember - even if you were able to choose an effective diet for weight loss, and stayed on it just long enough to achieve the desired result, this does not guarantee your final victory over extra pounds. It is extremely important to maintain the achieved weight!

And for this purpose the system of correct balanced nutrition, excluding the consumption of semi-finished products and fast food, sweet soda, flour products, etc. Weight is considered stable if it does not experience sudden changes within 6-7 months.

And finally, do not forget that no diet, even the most effective one for weight loss, will give you such strong and stable weight control as healthy image life, proper eating habits (and not addictions!) and moderate food consumption.

As soon as the problem of excess weight arises, the search begins to find out which weight loss diet is the most effective, which will allow you to get rid of the hated kilograms at home. Someone needs to do it very quickly, literally in 3 days. Others begin to think about how to build weight for summer as early as March. Some people need to lose 3-4 kg, and for others, 15 kg is not the limit.

All these factors must be taken into account when selecting the best nutrition system that will put your figure in order. They form the basis of ratings and TOPs.

Performance criteria

To determine which diet is the most effective, you need to rely on the following criteria:

basic and permitted products should be familiar to your diet and should not cause allergies;
without weight gain, i.e., consolidation of the result, the so-called exit from the diet, must be prescribed;
without harm to health;
efficiency: naturally, you want to get maximum results;
official: the best weight loss systems are those recommended by nutritionists;
minimum side effects and contraindications;
availability of detailed menus;
more positive reviews than negative ones.

Did you like any diet? Run it through this series of criteria. If most of them don't hold up, keep looking. And do not forget to focus on the timing of weight loss and the final result that you need. Special ratings will help you find the right option.

By timing

First, decide in what time frame you need to lose weight: in 1 day or in six months. Last option, of course, is preferable, as it reduces weight slowly and without harm to health. But usually no one has such a reserve of time. Fasting days are also very effective, but only if 1-3 kg are preventing you from living.

Water
Apple
Kefir
On buckwheat
Milk/protein
On rice
Oat
Cucumber
On cottage cheese
At tea

These are the most effective and efficient fasting days, giving minus 0.5-2 kg.

For 3 days

Express diets for 3 days are usually needed for quick weight loss, when time is short and you urgently need to get rid of 3-5 kg for some important event. The best of them are presented in the rating below.

Kefir
On a chicken
Buckwheat
Banana
Egg
Rice
Apple
Drinking
On cottage cheese
Chocolate

Remember that such short-term techniques give good results at first, but soon the lost pounds return.

For more information about express diets, see ours.

For a week

Weekly diets are considered the most effective, since the body does not have time to become depleted in such a period and detect a deficiency of some substances. But the kilograms disappear due to the change in diet. If you need quality weight loss, choose from the ratings below.

Colored: each day's menu has a specific color in which all products must be painted
Egg
On buckwheat
No carbohydrates
Salt-free

The results are difficult to predict. Typically, you can lose from 3 to 10 kg in a week - this depends on the size of portions, calorie content of foods, accuracy of following recommendations, physical activity and many other factors.

For 2 week

Many nutritionists are sure that one week is not enough for quality weight loss. You must first prepare your body for such serious stress. Then strictly adhere to the chosen system. Finally, it is very important to get out of it correctly. All these nuances are usually prescribed in detail in diets for 2 weeks. The most effective of them are listed below.

No carbohydrates
Chemical
German
On porridge
Fruity
(can be extended for 15 days)

For 21 days

If you have time and endurance, any two-week diet can always be extended for another one. But some methods are initially designed specifically for 21 days. The most effective of them:

Kefir
Separate food
American (no dinner and unhealthy fats)
Japanese (no fat and no salt)
Chinese (fish and meat)
Institute of Nutrition of the Russian Academy of Medical Sciences ( fractional meals, no-carbohydrate products)
Buckwheat

Get ready for the fact that almost everything, even the most effective diets for 3 weeks, are extremely difficult to tolerate and require inhuman endurance. Result - 10-15 kg.

For a month

Those who are looking for effective diets for a month should be prepared for the fact that a lot will change in their lives: their daily schedule (due to diet), diet, well-being and, of course, appearance. With the right approach, you can lose up to 20 kg.

Malysheva - for slimming the belly and sides (based on avocado, ginger and blueberries)
For the lazy (water)
Skinny
Babushkina
Kefir
Vegetable

About 50% of people who reach the end of this type of diet remain committed to the principles of healthy eating. This allows you to improve your well-being and never again become hostage to excess weight.

Long-term

And, finally, the most effective long-term diets, which involve not so much losing weight as changing your lifestyle through an updated, healthier diet.

- 5 weeks
German - 7 weeks
Liepaja Diet Khazan - 3 months
- about six months
Michel Montignac - all his life
Malysheva - all life (based on the principles of healthy eating)
Doctor Bormenthal
Fractional
- 3 months

Each rating includes the most popular, tried and tested diets designed for different periods. Look for the time frame that suits you. Then run the selected systems through other TOPs that match your needs.

According to the results

Without formulating a specific goal, which should be expressed in a real number when losing weight, you risk never achieving it. The most effective diets always spell out what results you can expect from them. So make up your mind and look for the one that suits you.

To lose weight by 5 kg

No carbohydrates
Protein
Darling
Malysheva for 10 days (with chicken and “Brush” salad)
Low carb
On a banana peel

To lose weight by 10 kg

Kefir
Salt-free
Vegetable
Maggi
Vegetarian
Teahouse

For weight loss of 15-20 kg

Energy diets (in cocktails)
Chemical
Kremlevskaya
Maggi
Dukan
Malysheva
Protein

The lightest

Many people, knowing their weak character and love of sweets, are looking for which diet is the easiest and most effective. I want to avoid starving myself and lose weight at the same time.

It’s worth mentioning right away that the idea itself is somewhat utopian. Yes, there are weight loss systems based on chocolate, sweets, watermelons and other goodies. But without following certain rules (the same physical activity and limiting portions), even the most effective of them are unlikely to satisfy such requests. And yet there are some:

For the lazy (water)
Chocolate
Watermelon
Fruity
Candy (on lollipops)
Brazilian
Hollywood
Crab

The toughest

Lemon
Drinking
Salt-free
Model
Rice
Buckwheat
On buckwheat and kefir
Oatmeal
On bread and water
Only on the water

Diets are characterized by a strict diet and strict adherence to rules. Those who are weak-willed and weak-willed should not even take on them.

The safest

Many people are looking for diets to lose weight without harming their health - this criterion is a priority for them compared to all others. Indeed, any nutritional system that limits the consumption of a certain number of foods is always fraught with unpleasant consequences for well-being. Nausea, malaise, hunger, decreased performance, dizziness - this is far from full list side effects that almost everyone who loses weight dooms themselves to. But in modern dietetics there are techniques that allow you to avoid them.

Skinny
Babushkina
Acting
Healthy eating (Malysheva system)
Vegetarian (although it has a lot of critics)
"Forever"
Alkaline
Low fat
Fractional
Separate food

According to doctors, each of the presented diets is effective and safe for health. Almost all of them offer a varied and balanced menu, which eliminates the deficiency of individual substances necessary for the normal functioning of the body.

From the experts

Some trust their body only to professionals and look for diets developed exclusively by specialists. Well, that's a very wise approach. And our next TOP includes just such.

Michel Montignac is a French nutritionist. Books: “Have dinner and lose weight!” (1986), “I eat, then I lose weight” (1987).
Anna Yuhanson ( - separate meals) - Swedish nutritionist.
Elena Vasilievna Malysheva is a Russian therapist, doctor and professor of medical sciences. She has developed a very effective healthy eating method.
Robert Coleman Atkins is an American cardiologist and nutritionist. The most famous work- “Dr. Atkins' Dietary Revolution” (1972). The founder of the carbohydrate-free weight loss system.
Hiroshi Watanabe is a Japanese doctor. The book “The Morning Banana Diet” brought him considerable popularity.
Lev Yakovlevich Khazan is a Latvian nutritionist, author of the famous “Liepaja diet”.
Anna Seiler-Haus, a Swiss nutritionist, suggested losing weight on vegetables and fruits.
Kim Protasov is an Israeli doctor whose identity has been questioned in many sources. 1999 article “Don’t make a cult out of food. A skinny cow is not yet a gazelle.”
Alexey Vladimirovich Kovalkov is a Russian nutritionist, author of a technique called “Minus Size”. The main product is vegetables.
Vladimir Ivanovich Mirkin is a Ukrainian doctor, candidate of medical sciences, psychotherapist. Work - “How to lose weight once and for all.”

On the one hand, such diets are indeed distinguished by maximum scientific validity. Their main principle is not to harm your health and only then - to promote weight loss. And one without the other, as we know, is impossible.

In practice, these systems turn out to be the most viable and safe. Although keep your ears open: for example, there is an opinion that Kim Protasov is nothing more than a pseudonym for a Russian journalist who once wrote a culinary column in an Israeli magazine. The biography and photographs of Anna Johanson are also hard to find during the day. So check all the information more thoroughly.

New

Modern dietetics actively uses new developments in the field of nutrition. The results of many laboratory tests are innovative methods for losing weight. Sometimes very unexpected, they gradually gain recognition from ordinary people. Therefore, we cannot ignore the rating newest diets of our time, which have already proven themselves on the most positive side.

Hypoglycemic
By blood type
Pulse
Dynamic
On sushi
Bread units
Shape diet
Diet-light
For the brain
Scarsdale

Sometimes they cause bewilderment with their unexpected postulates, but at their core they are all scientifically based and, if followed correctly, should give good results.

Overall rating

Kremlevskaya
Malysheva (one that is based on the principles of healthy eating)
Salt-free
Protein
Vegetarian
Vegetable
Atkins
Energy diets
Alkaline

At least one list from the above will definitely tell you the direction of your search. The main thing is to take into account as many factors as possible that are of paramount importance to you personally. Once you have chosen a diet, read as many reviews about it as possible, study as much information as possible, and adapt it to your lifestyle. If you feel that it does not suit you, move on to the next point in the rating. And so on until you find your own best method.

The World Health Organization has declared obesity a pandemic of our time.

Today there are 500 million people with overweight bodies.

World leaders in “mass obesity” among adults: Mexico (32.8%), USA (31.8%), Syria (31.6%), Venezuela, Libya (30.8%). Excess weight indicates a metabolic disorder in the body and is aggravated by the development of concomitant diseases.

Today there are many diets aimed at accelerated or systematic weight loss. Among the variety of weight loss methods, choosing the most effective one is extremely difficult, since its effectiveness depends on individual characteristics body (volume of excess weight, health status, hormonal levels, metabolic rate).

Let's consider the causes, consequences of obesity, 12 effective diets for the fight for health and slender body what changes occur in the body after losing weight.

Where does excess weight come from and what does it lead to?

Causes of obesity.

A constant discrepancy between the amounts of energy expended and received, as a result of consuming high-calorie foods in large portions with a sedentary lifestyle.
Genetic predisposition.
Age and gender factors. Interestingly, women gain weight faster due to the hormonal characteristics of the body and less muscle mass relative to the physique of men. In addition, with age, metabolism slows down, the need for energy decreases, which leads to the gradual accumulation of adipose tissue and weight gain.
Primary pathology of the endocrine glands or dysfunction of the hypothalamic functions.
Tumor development.

Complications of obesity:

diseases of the digestive tract;
pancreatitis;
arterial hypertension;
diseases of the gallbladder, liver;
type 2 diabetes mellitus;
coronary heart disease, stroke;
amenorrhea, infertility, menstrual irregularities in women, impotence in men;
diseases of the respiratory, musculoskeletal systems (hypoventilation syndrome, gout, osteoarthritis);
vascular diseases of the lower extremities.

In addition to deteriorating health, obesity disrupts psycho-emotional balance: it increases the level of anxiety, leads to frequent depression, suppression of sexual function, causes difficulties in finding a job, and reduces self-esteem.

Excess weight in advanced stages causes endocrine dysfunction, which leads to death. In the world rankings, mortality from obesity ranks sixth, and from hunger – eighth.

12 effective diets

Let's look at popular weight loss techniques. Regardless of the chosen type, any diet requires compliance with the water regime: drinking 1.5 - 3 liters of clean water per day. At the same time, daily physical exercise accelerate weight loss.

The best diets to combat extra pounds.

. Distinctive feature This technique means a high rate of weight loss: in 13–14 days you will become 7–10 kilograms lighter. The effectiveness of the Japanese diet is achieved through a complete restructuring of metabolism. At the same time, the obtained result lasts for at least two years. When following a dietary diet, it is prohibited to consume alcoholic beverages, sugar, salt, baked goods, and sweets. The Japanese weight loss program is considered low-calorie; its diet focuses on foods low in carbohydrates, due to which the body must burn accumulated fat to produce energy. While following the technique, the stomach decreases in size, which facilitates the process of exiting it.
. This is a protein nutrition program. The duration of the diet depends on the amount of excess weight and reaches 3–4 months. The Dukan method is divided into four stages: “Attack”, “Alternation”, “Fixation” and “Stabilization”, each of which has its own diet, duration, permitted and prohibited foods for consumption. General requirements Diets: do it daily morning exercises, add oat bran to your dishes, walk outside for at least half an hour. The Dukan weight loss regimen does not limit the amount of “allowed” foods consumed, excludes the use of chemical additives and drugs, and is considered safe to follow.
. It belongs to the category of strict mono-diets, designed for rapid weight loss. The main ingredient of the method is buckwheat, which must be prepared using a special technology. It is forbidden to cook the cereal; pour boiling water over it and leave for eight hours. At the same time, seasonings and salt cannot be added to it. After this time buckwheat porridge can be eaten in unlimited quantities.
In the classic version, the diet is designed for a week (over this period, weight loss is 4 - 5 kilograms), if necessary, the period of adherence can be increased to 14 days (minus 6 - 10 kilograms). When losing weight, in addition to buckwheat, you are allowed to drink one and a half liters of alkaline mineral water, green tea and a liter of kefir with a fat content of 1%.
If, while following the technique, you feel a deterioration in your health, it is recommended to introduce non-calorie fruits (apples, oranges, grapefruit) into your daily diet.
. The basic rule of the method is that 85% of a dieter’s menu should consist of protein foods: lean meat, fish, eggs, dairy products, seafood. This is an effective diet for 2 weeks, which will help you get rid of 4 – 8 extra pounds.
The principle of the protein day: eat small portions every three hours. It is allowed to introduce carbohydrate foods with a low glycemic index (up to 40) into the daily diet: soybeans, cucumbers, nuts, chickpea puree, citrus fruits.
To quickly lose weight and increase muscle mass, it is recommended to perform strength exercises.
. Essential Component menu - protein. Doctor of Medical Sciences and TV presenter of the “Health” program recommends getting it with low-fat dairy products, meats, and fish. The main condition is not to combine doses at one time. Eating meat and cereals at the same time is strictly prohibited; it is better to combine them with herbs and vegetables separately.
The duration of Malysheva’s diet is one month, then everything depends on the result. On initial stage The amount of food consumed per day should be 1200 kilocalories, gradually reduce this figure to 1000 kilocalories per day. In addition, Elena Vasilievna argues about the importance of a positive attitude, you need to eat in good location spirit and a calm atmosphere, mentally configure yourself that food is a holiday for every cell of the body.
Before swallowing food, Malysheva advises making eighteen chewing movements. This will reduce the load on the digestive organs and prolong the health of your teeth. The technique allows you to get rid of up to 25 kilograms in 2 months.
. Designed to eliminate 10 to 20 kilograms in four weeks. The Maggi method includes the following most effective diets: cottage cheese and egg. Which option to choose depends on personal eating habits and health status. Both options are effective. The Maggi diet is not a mono-diet; its diet includes vegetables, fruits, and meat. The products are selected in such a way as to activate the burning of accumulated fat and remove toxins from the body.
. Modern way lose weight quickly with a minimum of effort. Energy Diet is a complex of special cocktails that are designed to provide the human body with maximum number nutrients with a minimum of calories. ED line products contain vitamins, minerals, proteins, fats, carbohydrates, and fiber. This effective diet, designed for 4 - 6 months, which will help you lose 10 - 30 kilograms over this period.
. Main principle methods - count the amount of carbohydrates consumed daily (the maximum you can eat is 40 units per day), exclude them from the menu flour products, sweets, eat plenty of protein foods. In the first week of following the Kremlin nutrition system, weight loss is 4–5 kilograms, in 30 days – 10 kilograms, in two to three months – 20 kilograms.
. The essence of the method is daily alternation of the following mono-diets: fish, vegetable, chicken, cereal, cottage cheese and fruit. Constantly changing the main product prevents the body from getting used to the component and “stagnating” weight.
The effect of the diet for weight loss is impressive: the average daily weight varies from 0.5 to 0.8 kilograms per day. As a result, in two weeks of following the “6 petals” you can lose up to 15 extra pounds.
. In its classic form, this is a mono-diet on water, which does not require financial investments, time and effort to prepare permitted dishes. The main rule of the technique is to drink 250 milliliters clean water before every meal, including snacks. Reduce the amount of food you eat by half. Eliminate quickly digestible carbohydrates, high-fat foods, pickles, canned food, and smoked foods from the menu. The preferred method of cooking is baking or boiling. Depending on their goals, girls can lose up to 10 kilograms in 14 days.
. It is a low-calorie weight loss program. The average daily menu of the method provides the body with 1200 – 1500 kilocalories of energy. The diet consists of protein products (boiled eggs, lactic acid products, lean meat), non-starchy vegetables and allowed fruits (orange, grapefruit, apple).
Conventionally, Protasov’s diet is divided into three stages: vegetarian, with the addition of meat, and consolidating. The duration of the method is 5 weeks. During this period, up to 10 kilograms of excess weight are lost.
. This is a strict weight loss technique that is popular nowadays. The following lightweight modifications of the fermented milk diet are distinguished: kefir-curd, kefir-apple, kefir-egg, kefir-buckwheat, kefir-cucumber, striped.
Subject to strict procedures, the only permitted product for consumption is low-fat kefir or 1%. A day you need to drink a liter of fermented milk drink in five doses. During breaks, drink water at least 1.5 liters per day. After three “kefir” days you will become 1.5 kilograms lighter, in a week – by 3, in 14 days – up to 8.
To avoid increased secretion of gastric juice, the development of gastritis, and exacerbation of ulcers, it is not recommended to practice a strict fermented milk diet for more than two weeks.

As you can see, there are many ways to effectively lose weight. To achieve the desired result, unquestioning adherence to diet, water regime and daily physical activity is required.
While losing weight, it is recommended to do swimming, yoga, and gymnastics. It is useful to do mesotherapy, wraps, ultrasonic peeling, anti-cellulite, tightening massage. These procedures will help prevent sagging skin.

Losing 5-10% of body weight if you are overweight reduces the risk of exacerbation diabetes mellitus, cardiovascular diseases, improve overall health.

Let's look at 14 changes that occur in a person's life after getting rid of unnecessary pounds.

A burst of energy. After losing weight, you will become more mobile, catching up with a departing bus or climbing stairs will become easier.
Memory improvement. Brain activity will increase, the amount of information remembered will increase.
Increased sex drive, you will feel sexier. In the course of research, American scientists came to the conclusion that the loss of 30 kilograms of one of the partners improves family relationships.
Reducing the dangerous risk of developing cancer. Excess weight causes inflammatory reactions in the body, changes in the cells of the body. Losing weight by at least 5% reduces the risk of cancer.
Restoring psycho-emotional balance.
Changes in taste buds.
Strengthening bones and joints by reducing the load on them.
Reducing the cost of maintaining health by an average of 42%. This is due to the fact that obese people are more likely to have chronic diseases that require ongoing treatment.
Career growth. According to statistics, slim people are 5 times easier to find new job and increase income than full. This pattern especially applies to women.
Reduced need for medications. Losing weight lowers blood cholesterol levels. As a result, the need for taking medications for high blood pressure will decrease. Maintenance normal weight prevents the development of diseases of the heart, blood vessels, digestive tract, and thyroid gland. Interestingly, after losing weight, heartburn and asthma are less bothersome.
Flabbiness of the skin. If, while losing weight, you limit yourself to just following a diet, ignoring sports, massage, the result of losing weight can be very disappointing. Sagging skin on problem areas (abdomen, thighs, buttocks, arms) is an unpleasant, painful sight for every woman. To eliminate it, you need to resort to tightening procedures or start regularly visiting the pool, massage therapist, or cosmetologist.
Improved sleep. Losing extra pounds “frees” a person’s upper respiratory tract from the soft tissue that has been blocking it. As a result, sleep becomes better and 22 minutes longer.
Increased chance of getting pregnant. Remember, obesity can cause polycystic ovary syndrome and infertility. These effective diets will help you lose unwanted weight and restore your work internal organs, increase the likelihood of conceiving and bearing a healthy child.
Improved vision. Don't forget that being overweight increases your risk of developing diabetes, which can adversely affect your eyes. According to research from the University of Georgia, obesity reduces the amount of lutein and zeaxanthin in the retina, which causes degenerative age-related changes.

Losing weight has a beneficial effect on the human body: hormonal levels are normalized, immunity increases, performance increases, erection problems disappear, and the load on joints/veins/vessels/heart decreases. As a result, life brings more joy.

Conclusion

The benefits of losing weight are beauty, self-confidence, increased life expectancy, healthy body, emotional stability.

To lose 1 – 3 kilograms, effective diets for 7 days (buckwheat, kefir) are suitable; to lose 4 – 10 kilograms, pay attention to methods lasting from 2 weeks to a month (Japanese, protein, “6 petals”, “lazy”) . If excess weight has reached 20 kilograms or more, it is recommended to use the “protein” programs of Dukan, Malysheva, Maggi, Protasov or “Kremlevka”. They are designed for systematic weight loss over 2 to 6 months.

To prevent excess weight from returning after finishing the diet, monitor the condition of your figure by volume. They should not increase. Take to avoid gastrointestinal problems that arise due to a diet that is low in triglycerides. Watch your sleep; a sleep-deprived person is prone to overeating. Move more, drink a lot of water, eat protein foods, increase your self-esteem.

Remember, you can lose from 70 to 150 grams of fat per day. Food is not the main pleasure in life. Much more interesting than a hearty meal is communication, walks and hobbies. This installation will help you tune in to a positive mood and stick to proper nutrition will become easier. Lose weight wisely and enjoy life!

We are waiting for your feedback on which diet helped you cope with excess weight and gain health!