The World Health Organization has recognized obesity as a common problem of our time. In our article, we will look at the most effective weight loss diets with detailed methods, descriptions, rules and benefits.
Today, about 500 million people in the world are overweight.
According to statistics, the most common countries for "mass obesity" among adults are: Mexico (32. 8%), USA (31. 8%), Syria (31. 6%), Venezuela, Libya (30. 8%). The excessiveweight indicates metabolism in the body and is worsened by the development of related diseases.
Today there are a huge number of different diets aimed at accelerated or systematic weight loss. Among the variety of diets for weight loss, it is quite difficult to choose the most effective method, since its effectiveness depends on the individual characteristics of the body (initial weight, state of health, hormone levels, speed of substances).
Let's look at the main reasons that provoke the development of obesity, the 12 most effective diets for fighting excess weight, health and a toned body, as well as what changes occur in the body after weight loss.
Where do extra pounds come from and what do they lead to?
Causes of obesity:
- Consumption of large amounts of high-calorie food and a sedentary lifestyle, when the energy received is not fully used.
- Genetic predisposition.
- Floor. Interestingly, women gain weight faster due to the hormonal characteristics of the body and the smaller muscle mass compared to men's physique.
- Age factors. It has long been known that with age the metabolism slows down, energy needs decrease, which leads to gradual accumulation of fat and weight gain.
- Primary pathology of the endocrine glands or dysfunction of hypothalamus functions.
- Presence of a tumor.
Possible consequences of obesity:
- gastrointestinal diseases;
- Pancreatitis;
- hypertension;
- gallbladder disease
- liver;
- diabetes mellitus type 2;
- cardiac ischemia;
- blow;
- amenorrhea,
- infertility,
- menstrual irregularities in women,
- sexual impotence in men;
- pathologies of the respiratory, musculoskeletal system (hypoventilation syndrome, gout, osteoarthritis);
- vascular diseases of the lower extremities.
In addition to the negative impact on health, obesity disrupts the psycho-emotional balance: it increases anxiety levels, leads to frequent depressions, reduced sexual activity, causes difficulties in finding a job and lowers self-esteem.
Being overweight in an advanced stage causes endocrine dysfunction that leads to death.
12 effective diets for weight loss
Let's take a look at the most effective and well-known weight loss diets. Regardless of the chosen method, each method involves maintaining an optimal water regimen: daily consumption of at least 1. 5-3 liters of clean water per day. At the same time, daily physical activity is also necessary, which helps to lose extra pounds faster.
The best diets to fight excess weight.
1. Japanese diet
A distinctive feature of this technique is the high speed of weight loss: after 13-14 days you will become 7-10 kilograms lighter. The effectiveness of the Japanese diet is achieved through a complete restructuring of the metabolism. In this case, the obtained result is preserved for at least 2 years. When following a dietary diet, it is forbidden to consume alcohol, sugar, salt, baked goods and any sweets. The Japanese diet for weight loss is low-calorie, includes foods with a low carbohydrate content, so the body must burn stored fat to get energy. During the diet, the stomach decreases in size, which makes it easier to get out of it.
2. Dukan Diet
This is a protein nutrition program. The duration of the diet depends on the amount of excess weight and can be up to 3-4 months. The Dukan diet consists of 4 stages: "Attack", "Alternation", "Consolidation" and "Stabilization", each of which has its own diet, duration, permitted and prohibited foods for consumption. General diet recommendations: do morning gymnastics every day, add oat bran to your food, walk outside for at least 30 minutes. The Dukan Weight Loss Method does not limit the amount of "allowed" foods consumed, excludes the use of chemical supplements and drugs, and is considered safe to follow.
3. Buckwheat diet
It belongs to a type of strict monodiets designed for quick, express weight loss. The main component of the method is buckwheat, which must be prepared according to a special recipe. Cereal should not be boiled, it should be poured with boiling water and left for about 8 hours. However, you cannot add spices, sugar or salt to it. After this time, buckwheat porridge can be eaten in unlimited quantities.
In the classic version, the buckwheat diet is designed for 7 days (for a certain period of time you can lose weight by 4-5 kilograms), if necessary, the period of adherence can be increased to 14 days (weight is reduced by 6-10 kilograms). When losing weight, in addition to buckwheat, it is allowed to drink 1. 5 liters of alkaline mineral water, green tea and 1 liter of kefir with a fat content of 1%. If you feel a deterioration in your health while following the buckwheat diet, it is recommended to introduce low-calorie fruits (apples, oranges, grapefruit) into your daily diet.
4. Protein diet
The main rule of the protein diet is that 85% of a person's diet should consist of protein products: lean meat, fish, eggs, dairy products, seafood. This is an effective diet for 14 days that will help you get rid of 4-8 extra pounds during this period. Protein daily plan: eat food in small portions every 3 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.
5. Diet from a TV presenter
The most important component of the menu are protein products. A doctor of medical sciences and TV presenter of a health program recommends replenishing protein reserves with low-fat dairy products, lean meat and fish. The main condition is not to combine proteins with carbohydrates in one meal. Eating meat and grains at the same time is strictly prohibited, it is better to combine them with herbs and vegetables separately.
The duration of the diet is 1 month, after that everything depends on the result. At the initial stage, the daily calorie content of the food consumed should not exceed 1200 kilocalories, gradually this figure decreases to 1000 kilocalories per day. In addition, the doctor points out the importance of a positive attitude, you need to eat in a good mood and in a calm environment, mentally adjust to the fact that food is a feast for every cell of the body. Before swallowing the food, the TV presenter advises to chew it thoroughly. This will reduce the burden on the digestive organs and prolong the health of the teeth. The diet allows you to lose up to 25 kilograms in 2 months.
6. Maggi diet
The diet promises weight loss of 10 to 20 kilograms in 4 weeks. The Maggi method includes the following most effective diets: cottage cheese and eggs. Which option to choose depends on individual dietary preferences and health status. Both options are effective. The Maggi diet is not a mono-diet, her diet includes vegetables, fruits and meat. The products are selected in such a way that they activate the burning of accumulated fats and remove toxins from the body.
7. Energy diets
A modern method for rapid weight loss with minimal effort. Energy diets are a set of special cocktails that supplement the human body with the maximum amount of nutrients with a minimum of calories. The products of the line contain vitamins, minerals, proteins, fats, carbohydrates and fiber. This is an effective diet designed for 4-6 months, which will help you lose 10-30 kilograms during this period.
8. Kremlin diet
The essence of the diet is to count the amount of carbohydrates consumed daily (the maximum you can eat is 40 units per day), all flours and sweets should be excluded from the diet. You are allowed to eat a lot of protein foods. In the first week of following the Kremlin nutrition system, the result of weight loss is 4-5 kilograms, after 30 days - 10 kilograms, after 2-3 months - 20 kilograms.
9. Six Petal Diet
The principle of the method is the daily alternation of the following monodiets: fish, vegetable, chicken, cereal, cottage cheese and fruit. The constant change of the main product does not allow the body to get used to the component and "stagnate" the weight. The effectiveness of the weight loss diet is surprising: weight loss per day ranges from 0. 5 to 0. 8 kilograms. As a result, in 2weeks after the "6 petals" you can lose 15 kilograms.
10. Diet for lazy people
In its classic form, it is a mono-diet on water that does not require financial investment, time and effort to prepare permitted meals. The main rule of the lazy diet is to drink 250 milliliters of pure water before each meal, including snacks. The amount of food eaten should be reduced by 2 times. Quickly digestible carbohydrates, foods with a high fat content, pickles, preserves, smoked foods are excluded from the menu. The preferred method of cooking is baking or boiling. Depending on your goals, you can lose 10-12 kilograms in 14 days.
11. Diet of Kim Protasov
This is a low-calorie weight loss system. The average daily diet menu provides the body with 1200-1500 kilocalories of energy. Kim Protasov's diet consists of protein foods (boiled eggs, lactic acid products, lean meat), non-starchy vegetables and permitted fruits (orange, grapefruit, apple). Traditionally, the Protasov diet is divided into 3 stages: vegetarian, with the addition of meat and consolidating. The duration of the diet is 5 weeks. During this period, you can lose 10 kilograms.
12. Kefir diet
This is a strict mono diet for weight loss that is popular these days. The following slight modifications of the fermented milk diet are distinguished: kefir-cottage cheese, kefir-apple, kefir-egg, kefir-buckwheat, kefir-cucumber, stripes. When following a strict diet, the only permitted product for consumption is low-fat kefir or 1%. You should drink a liter of fermented milk drink in five doses per day. During breaks, drink water, at least 1. 5 liters per day. After 3 days of "kefir" the weight decreases by 1. 5 kilograms, after 1 week - by 3, after 14 days - by 8. In order to avoid increased secretion of gastric juice, development of gastritis and exacerbation of ulcers, it is not recommended toadhere to a strict fermented milk diet for more than 14 days.
As you have seen, there are many ways to lose weight effectively. To achieve the desired result, strict adherence to the principles of diet, water regime and daily physical activity is necessary. While losing weight, it is recommended to do swimming, yoga and gymnastics. It is useful to do mesotherapy, wraps, ultrasonic peeling, anti-cellulite, firming massage. These treatments will help increase skin turgor and avoid skin sagging.
Unexpected effects of losing weight
Studies have shown that in obese patients, reducing body weight by 5-10% reduces the risk of exacerbation of diabetes mellitus, cardiovascular disease and improves overall health.
Let's look at 13 changes that occur in a person's life after shedding extra pounds:
- A surge of strength and energy. After losing weight, a person becomes more mobile, it is easier for him to perform physical activity and even climb stairs. Improving memory and concentration. Brain activity increases, the amount of remembered information increases.
- Increased libido, one feels sexier. In the course of research, American scientists came to the conclusion that when one of the partners loses weight by 30 kilograms, the relationship in the family improves.
- Reducing the risk of certain diseases and developing cancer. Excess weight causes inflammatory reactions in the body, changes in the cells of the body. Losing weight by even 5% reduces the risk of cancer.
- Restoration of psycho-emotional balance.
- Changes in taste buds.
- Strengthening bones and joints by reducing the load on them.
- Reduce healthcare costs by an average of 42%. This is because obese people are more likely to have chronic diseases that require ongoing treatment.
- Self-esteem and career growth. According to statistics, thin people find a new job 5 times easier and increase their income than overweight people. This pattern applies especially to women.
- Reduced need for medication. Losing weight lowers blood cholesterol levels. As a result, the need to take high blood pressure medication is reduced. Maintaining a normal weight reduces the development of diseases of the cardiovascular system, the digestive tract and the thyroid gland. Interestingly, after losing weight, heartburn and asthma are less of a concern.
- Increased skin turgor. If, while losing weight, you limit yourself only to following a diet, neglecting exercise and massage, the result of weight loss can be very disappointing. Loose skin on problem areas (abdomen, thighs, buttocks, hands) is an unpleasant side effect for every woman. To remove it, you need to resort to tightening procedures or start regularly visiting a pool, massage therapist or beautician.
- Normalization of sleep. Losing excess weight "frees" a person's upper airways from the soft tissue that has blocked them. As a result, sleep is better and 22 minutes longer.
- Increased chance of getting pregnant. Remember that obesity in women can cause polycystic ovary syndrome and infertility. These effective diets will help you get rid of unwanted weight, restore the functioning of your internal organs and increase the likelihood of conceiving and giving birth to a healthy child.
- Improved vision. Remember that excess weight increases the risk of developing diabetes, which adversely affects all body systems, including vision. According to research from the University of Georgia, obesity reduces the amount of lutein and zeaxanthin in the retina, which causes age-related degenerative changes.
Losing weight has a beneficial effect on the entire human body: the hormonal balance normalizes, immunity increases, mental and physical performance increases, erection problems disappear, the load on the joints and the cardiovascular system decreases. As a result, life acquires new colors, its quality increases significantly, and every day brings more joy.
Conclusion
The benefits of losing weight are health, beauty, self-esteem, increased life expectancy, a healthy and toned body, emotional harmony.
To lose weight from 1-3 kilograms, effective diets for 7 days are suitable (buckwheat, kefir), to lose weight from 4-10 kilograms, use a diet lasting from 2 weeks to 1 month (Japanese, protein, "6 petals", diet for lazy people). If the excess weight is 20 kilograms or more, it is recommended to undergo an examination and consult a doctor, as well as pay attention to the "protein" programs of Dukan, Maggi, Protasov or the Kremlin diet. They are intended for gradual weight loss over 2-6 months.
To prevent weight gain after the diet is over, watch what you eat. Regularly measure your body volume, it should not increase. In addition, take vitamin and mineral complexes. Monitor the duration and quality of sleep; A sleep-deprived person tends to overeat. Move more, drink lots of water, eat protein and vegetables, boost your self-esteem.
Remember that you can get rid of 70 to 150 grams of fat per day. Find more hobbies that bring you pleasure. Besides food, there are many other interesting things to do - communication with loved ones, walks, dancing, music, travel and hobbies. This installation will help you increase your own motivation and stick to proper nutrition will become much easier. Lose weight wisely and enjoy life!