Diet for effective weight loss: the best and safest recipes

Almost all obesity veterans are familiar with the pendulum effect. Over 70% of excess weight inevitably returns and takes a few pounds with you. 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 it doesn't matter what diet it is (even a bare turnip), the basic principle is to be able to stay on it.

The harm of a fast diet

Before opening the list of the best diets in the world, it is necessary to remember the main 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. After pursuing subtlety, many women calculate the real loss of their former beauty: sluggish, wrinkled skin, a sick look, a dull look, a question mark posture.

Don't "combine" your beauty with oilA few simple rules to follow on a daily basis will help:

• The caloric content of the diet should not be less than 1200 kcal. The body is a very difficult thing, if it suspects that you aim to deprive it of the main criterion of survival - food, it will begin to hurt you to save food for future use. As a result, you will not only disrupt the metabolism that your body has been wasting for years, but you will soon realize that you have stopped losing weight. Instead of fat, consumables - muscles will begin to "eat". In addition, when you start eating normally again, the accumulation of fats will become even more difficult. Again, to offend you.
• Don't give up oil. This applies to polyunsaturated fats, which should be at least 25 grams in the diet. This is the law of protection of the brain, which consists mainly of fat and water. If you don't have 25 grams, they can be removed from nails, joints, skin, hair, etc. In addition, many unsaturated fats are not deposited in areas that damage the figure.
• Don't deprive yourself of your favorite foods. This is the psychological component of success. The tougher a person is on himself, the more capable his mind will be. Eating habits should be changed gradually. Pamper yourself from time to time so that you can continue a long distance.
• Drink plenty of water. Not always, when a person wants to eat, he wants to eat exactly. Receptors responsible for satiety send a hunger signal, and often this is a thirst signal that we can easily confuse. If you realize that you recently ate a snack and are still hungry, for plenty of water. Your saturation center will easily fall for such a simple trick.

Here is a rating of diets that have been tested in terms of effectiveness, have the best reviews and are the safest:

1. "mix".
2. Diet for the lazy.
3. buckwheat.
4. In kefir.
5. Protein diet.
6. Mediterrian sea.

Non-existent dietitian

This weight loss regimen appeared in a women's magazine in the late 90's. The author was in fact a certain person who signed and wrote a column under his pseudonym. As you know, the recipe for "Protasovka" came from a team hodgepodge "useful tips for losing weight". But people do not care where and who came to mind, the main thing is that the system works. And to date, it is the most effective.

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

"Mixing" is divided into 5 weeks:

• Eat 1, 500 grams of raw vegetables every day for 1-2 weeks. You can add to them 3 apples (preferably green ones), 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 grams are added. animal protein (fish, poultry, meat). It is better to steam or boil the meat;
• It is recommended to "quit" the diet after 5 weeks. It is very simple. Add soup, grains and boiled vegetables to your daily diet.

Pros: You can lose 10-15 kg a month without much effort. After such a discharge, it is convenient to switch to a normal diet, the pounds do not return, because you get a good habit to eat a lot of vegetables.

Cons: Contraindicated for people suffering from exacerbations of the gastrointestinal tract, because the presence of large amounts of raw vegetables increases intestinal motility.

Lose weight easily

This is not a diet, but a wise recommendation for proper nutrition, developed by a famous doctor. Throughout his life, this man learned different approaches to improving his body and himself.

The method of losing weight on the water, or rather, is based on proper intake. In this way, it is easy to reduce the number of servings, first by a third, and then by 2-3 times.

You need to make 3 basic rules for yourself:

1. In the morning for 2-3 glasses of warm water. Seriously before meals. By the way, Japanese scientists recommend drinking at least one liter in the morning, which has a beneficial effect on all body systems.
2. Do not drink for 2 hours after any meal, even after a snack. This is the main condition. Thus, the body processes enough food to satisfy people on the one hand, and to activate the entire enzyme system on the other. This will have a good effect on the excretory system.
3. The last meal should be taken 4 hours before bedtime.

Pros: improves the entire digestive system, speeds up metabolism and the release of waste products. Weight loss will be easier and faster.

Cons: Difficulty resisting a cup of tea after a hearty lunch or dinner. However, this is a matter of habit that develops more in the second week.

Magic buckwheat

Buckwheat diet is familiar to many women, has long been popular among people and is considered the most effective. This is a mono diet. Therefore, all the pros and cons are monotonous: on the one hand, everything is simple, there is no need to invent anything, there is no need to eat buckwheat, calories are not calculated, the weight goes as promised. On the other hand, after 3-5 days it is impossible to look at the buckwheat, it returns and begins to spit out the extra pounds. Thus, the spirit of buckwheat is for the strong.

There are nuances of a serious regime:

1. The amount of buckwheat porridge is not limited. Eat as much as you want. At any time of the day, even at night in the refrigerator.
2. We must eliminate salt. Buckwheat is cooked empty: no salt, milk, sugar and other things. If you add salt, you will not get the expected result.
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.

On the plus side: everyone knows an amazing result - between 5 and 7 kilograms of red in a week, the face is noticeably tightened, the swelling disappears. This is a very effective diet to lose weight.

The main drawback, in addition to tiring porridge, is considered a bad diet for people suffering from varicose veins and thrombosis. It turns out that buckwheat, if consumed regularly, contributes to blood stasis.

Dairy products

The fermented milk diet has spread thanks to the famous and attractive singer. There was a period in a few weeks when it became like a "Thumbelina". Of course, under the attack of interested people, he had to reveal his secret. It turned out that the simplest product - kefir.

You can pour all the unnecessary things in kefir really easily and quickly. To lose weight, this method is ideal for those who need to lose 3-5 pounds before the weekend.

The principle of the kefir diet:

1. The whole discharge period should not exceed 10 days. Similarly, like buckwheat, all foods are replaced by kefir, ie a mono-diet.
2. Although everyone is advised to drink low-fat kefir, do not forget about the 25 grams of fat that should be included in the daily diet. Therefore, it is recommended to use 3, 2-3, 5% fat from kefir. This will give extra richness.
3. You can drink kefir forever. It has been empirically determined that a woman can drink up to 3 liters of kefir a day. Fermented milk product only when you want to eat.
4. Drinking water is a must. As kefir is a strong diuretic, water will be expelled from the body quickly.
5. After 10 days, gradually add apples, grains, soup to kefir.

Pros: Good decongestant, even suitable for pregnant and debilitated people (if you add apples and do not limit it for more than 5 days), the weight disappears quickly.

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

Dr. Pierre Duca's diet

Perhaps the most popular and sensational diet of all time. Dr. Duja's protein diet negates all forms of balance, which in fact poses a serious health risk. But this does not prevent young, healthy girls from torturing themselves. Yes, you can lose weight. It happens quickly, the body literally becomes thinner.

The whole mystery is based on metabolic "attacks". The body is literally "afraid" of large amounts of pure protein, which is calculated individually by body mass index (BMI). Then fresh vegetables are added to them. In general, the system is designed for 4 approaches - attacks.

Stages of weight loss in the Dukanov diet:

1. The first week, which is designed to shake the metabolism, consists of a protein diet: meat, fish, seafood. At the end of the week you will see the first amazing results, which will not only make you happy, but also inspire you to future success.
2. In addition, the second, longest weight loss period, which can last for any result (up to a year), begins. During this time, starch-free vegetables are added.
3. Eat protein foods with the addition of grains, cheese and fruit for 2 weeks to strengthen the ideal figure.
4. Take a protein fast once a week to maintain the desired condition.
5. Exceptions: dairy products, sugars, fatty meats, smoked meats. One of the pleasant requirements - sausage (natural) is possible.

Pros: Excess weight is lost permanently.

The main disadvantage is that you can lose valuable health. The diet has undergone many tests and studies, and people have been diagnosed with various problems: kidney problems, liver problems, fatigue syndrome and depression. Loss of vitamins and minerals is inevitable. Some may recommend taking a multivitamin. But it is better to consult a doctor to avoid harm. Because drugs are expensive these days, and the best treatment is to avoid disease.

The wonder of the Mediterranean

It is very similar to the Dukanov diet, but it is not so strict and pleasant in taste. He came to us from Portugal, which has a more sedentary lifestyle. Where there is an ocean, people inadvertently become followers of this diet. As the name suggests, seafood delicacies are becoming the main diet here.

The diet is simple:

1. Breakfast, lunch and dinner consist of shrimp, shellfish, red fish.
2. Fresh greens should be diluted and made with 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 minimize salt and sugar.

An obvious plus: a very pleasant diet, improves mood and libido, you lose up to 3 kilograms per week.

Obvious disadvantage: expensive. If a large family is doubly expensive, because all the dietary supplies are scattered before putting everything in the refrigerator.

A short success course

Effective weight loss diets recommended by nutritionists are summed up in three words: moderation, diversity and balance.

Every year new diets appear, but not all of them are useful. The main criterion for understanding which diets are the most effective and safe is emphasized - it should not be too strict. Something has to suit your weight loss tastes. Because if it is difficult to control oneself, all efforts will fail.

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

Some people think that low-fat foods are the best, while others will claim that carbohydrates, sugar and gluten are the worst enemies of trying to add pounds to your figure day by day.

There are pros and cons to each option. But experts and researchers say one thing: a working diet is not a month or a week, but a lifelong diet. So you can get rid of excess weight permanently.