Review of the best diets for weight loss: 5, 10 and 20 kg

In the list of the best diets for weight loss, buckwheat, juice, unloading, Ducan diet, the fractional feeding system is also very effective. Despite the different rules of observance, all effective diets include recommendations such as drinking more water, vitamin complexes and increasing physical activity.

Where does being overweight come from?

There are many reasons for being overweight:

• discrepancy between the amount of energy consumed and received with high-calorie food with insufficiently active lifestyle;
• age causes (reduction of the speed of metabolic processes and the need to absorb energy from the body);
• disorders of the hormonal system;
• diseases of the digestive system;
• diseases of the liver, gallbladder;
• diabetes mellitus;
• diseases of the heart system (ischemia, stroke);
• irregularities in the schedule of menstrual cycles;
• stressful situations, malfunctions of the nervous system.

Despite all the above factors, the main factor for weight gain is the mismatch between incoming energy and its consumption. When we get more calories from food than we expend during the day, they are stored in the form of extra pounds.

In a situation of calorie deficit, the body begins to consume fat, so all diets are built on reducing daily calorie intake.

Exercise also helps burn calories. Adherence to diets is strongly necessary to combine with exercise, and after weight loss - to maintain physical activity. Regular physical activity is one of the best ways to prevent unwanted weight.

Pros and cons of fast diets

The best fast weight loss diets combine the following benefits:

• mastering the skills of self-discipline when giving up starchy foods or sweets;
• in the presence of puffiness, fast dietary complexes help to remove excess fluid, making the body healthy;
• dietary food, limited in the amount of products, does not require large costs, as it includes monodiet;
• giving up sugar, pastries, salt, hot spices leads to a healthier body;
• drinking up to 2 liters of water a day starts the metabolic processes, helps to restore blood circulation.

The negative aspects of fast dietary complexes include:

• the risk of dehydration due to the rapid elimination of body fat;
• once you take a quick course, you may feel an increased appetite, you will need to continue to adjust your diet;
• there is a risk of gaining weight again as the body increases the absorption of nutrients;
• fast dietary complexes do not help to form healthy eating habits, in compliance with which the weight is maintained stably for a long time.

The best diets for fast weight loss

• Buckwheat-based diet.Weight loss is achieved depending on the metabolic processes in the body by 1 kg in 1-2 days. Buckwheat should be watered with cold water in the evening, by morning the cereals will swell and become edible.
• Juice diet complex (jusing)is ​​designed for 7 days and includes the use of fresh juices with pulp, vegetable smoothies. The complex is effective and helps to unload the body of toxins, toxic substances, fats.
• Unloading complexinvolves the use of low-fat kefir (1 liter) and water (2. 5 liters) per day. Additional components are cottage cheese (100 g), potatoes (1 pc. ), Chicken fillet (1/4 pc. ), Cucumbers (2 pcs. ). In 6-7 days you can lose weight by 2-3 kg.
• Dukan's diet complexis ​​planned for 1-2 months, it brings a stable positive result. The diet includes preparation, initial stage, consolidation of the effect of weight loss, transition to a standard diet.
• The partial menu systemis ​​suitable for short and long term use. The complex includes the use of small portions of food for 2, 5-3 hours, the total number of meals is 5-6 per day. You want to separate fats, proteins or carbohydrates.
• Kefir complexis ​​also included in the list of fast diets designed for 5-7 days. The main drink of the system is kefir, which is consumed up to 1, 5 liters per day. There are also authorized products. They are added to the diet little by little.
• Japanese dietary healing dietis ​​designed for 7 days, the system involves the elimination of gluten, a schedule of hours and portions is accepted. Weight loss is allowed with 4-5 kg ​​in 7 days.
• Soup Dietis ​​designed to burn fat based on the inclusion of onion soup in the diet. The complex is nutritious, rich in vitamins, reduces appetite, improves intestinal function due to the presence of liquid dishes.
• Diet cottage cheese Dietis ​​useful, well absorbed by the body. Fermented dairy products can help reduce hunger. However, there are contraindications for people with allergies, intestinal diseases.
• Avocado-based compleximproves digestion, saturates the body with trace elements and vitamin complexes, dietary fiber, protein compounds, vegetable fats.

Effective diets for fast weight loss

The rating contains uncomplicated recipes that have no restrictions and do not require complex dishes.

For 5 kg

• The diet menu is developed in 7 days.
• The rules imply a restriction on dinner, the last day of the meal is at 16: 00-17: 00.
• It is recommended to follow the list of certain products and calorie content in the diet.
• It is required to exclude salt, sweeteners and preservatives, wine, liqueurs from the menu.
• The fruits on the menu are recommended to be distributed among the main dishes during the day. It is important to limit the consumption of carbonated beverages.

Sample diet menu for the week:

Monday

• breakfast - fish fillet (50 g), vegetable salad with rapeseed oil (3-4 drops), fermented milk drink 1% (250 ml);
• for lunch - egg, bread (150 g), chicken fillet (90 g).

Tuesday

• for breakfast - steamed beef (80 g), boiled carrots and potatoes, celery, tea;
• for lunch - oatmeal, low-fat yogurt, cottage cheese (100 g), dates (5 pcs. ).

Wednesday

• for breakfast - chicken broth (250 ml), bread with bran (3 pcs. ), chicken (50 g);
• for lunch - bran bread (2 slices), beef (50 g), apple, 2-3 spinach branches.

Thursday

• for breakfast - buckwheat, tomatoes with rapeseed oil, low-fat kefir (250 ml);
• for lunch - long grain or brown rice in water, juice (250 ml), prunes, kiwi, cottage cheese (100 g).

Friday

• for breakfast - lean beef (60 g), egg, pepper, cucumber;
• for lunch - chicken fillet without butter, baked potatoes, orange, dried fruits, apple, walnuts (2 pcs. ).

Saturday

• for breakfast - vegetable broth without salting (100 ml), rye or bran bread (1 slice), steamed fish (100 g), green peas (3 tbsp. ), tea, liquid honey;
• for lunch - rice, tomato salad, sesame seeds, 2-3 drops of lemon juice;
• for dessert - low-fat milk (1 tablespoon), banana and kiwi (1 pc. ).

Sunday

• for breakfast - chicken fillet (60 g), sweet pepper, a portion of buckwheat, cottage cheese (2 tbsp. L. ), tea, honey, dried fruit;
• for lunch - boiled lentils, beef (100 g), low-fat yogurt (125 g), almonds or walnuts (30 g).

For 10 kg

The list of diets that reduce weight by 7-10 kg includes:

• The watermelon-based diet is optimal in August, early autumn. The complex is designed for a week or 10 days.
• An effective diet is based on pearl barley, which contains vitamin complexes, amino acids and mineral components. Food should be made partially, separating carbohydrates and proteins during meals.
• Cucumber diet helps to lose weight for 10-15 days to 10 kg. Vegetables are low in calories, contain minerals and trace elements, have a diuretic effect, remove toxins.
• The carrot-based diet course allows you to lose 2-3 kg every 3 days. Losing weight up to 10 kg will take 12-15 days. Carrots saturate the body with nutrients. During the dietary period, high-calorie and fatty foods are not included in the diet, juices and smoothies of vegetables or fruits are added.
• Protein-based complex for weight loss without starvation. According to technical standards, up to 80-85% of the diet includes products with protein, fluoride, calcium (low-fat meats, fish, seafood). In 14-15 days the complex will reduce body fat by 8-10 kg.

For 20 kg

To reduce the weight to 20 kg, it is necessary to adjust the diet for a period of at least 1 month. It is necessary to follow the recommendations of nutritionists:

• do not include semi-finished products in food;
• 1, 5-2 liters of purified water should be consumed daily;
• It is important to consult a specialist before a long diet.

How to lose weight properly with fast diets

When using fast weight loss methods, it is important to follow the recommendations of nutritionists:

• It is required to organize meals in small portions at least 4-5 times a day.
• To quickly reduce body fat you need to stimulate metabolic processes in the body, to plan fruit snacks, vegetable smoothies, juices without preservatives during breaks.
• In the absence of hunger, the body does not accumulate fat.
• It is important to stabilize sleep patterns, the rate of weight loss is influenced by the balance of periods of stress, relaxation and harmonious sleep.
• Vegetables, smoothies, fruits are used to saturate the body, the products are low in calories and nutritious, rich in fiber.
• Cereals cooked in water will help eliminate the feeling of hunger. The porridge increases the portion size, quickly saturates the body.
• It is important to include starchy vegetables in your diet (carrots, sweet peppers, tomatoes, different varieties of cabbage, onions).
• The food is cut into small pieces.
• The inclusion in the diet of foods and dishes with chromium contributes to the rapid weight loss, increase body tone. The substance is contained in malt, egg yolk, mineral and vitamin complexes. For constant fat burning, the daily requirement of chromium is 200 mg.

How to correct the result

When switching to a standard diet, you need to keep your calorie intake low, keep exercising. To adapt the work of the stomach, it is necessary to gradually include meat dishes and pastries in the diet.

The highest calorie meals should be eaten at the peak of physical activity. And you should not eat much before bed. The last meal is optimally set 3 hours before bedtime.

It is important to limit the consumption of smoked meats, fatty foods and semi-finished products. The calorie content of the menu increases gradually. It is important to leave in the diet fermented milk drinks, fruits, smoothies, vegetables, muesli, dried fruits, low-fat meat, cottage cheese.

A holistic approach to weight loss

The following parameters are taken into account when maintaining fast diets:

• eating rules;
• product selection;
• determining the caloric content of dishes;
• meal time and schedule.

Eat right

Dietary rules for dietary diet:

• reduce appetite water, vegetable and fruit smoothies, fermented dairy products, fluid will start the process of renewal and increase fat burning;
• the presence of vitamins in food supports the body, relieves hunger, it is important to use diets with a balanced mineral and vitamin composition;
• physical activity accelerates weight loss, starts blood circulation, improves metabolic processes in any food complex;
• bad habits (smoking, sedentary lifestyle) negatively affect the weight loss process, it is important to give them up during the course.

Eat the right foods

Recommended for the basis of the diet:

• cereals, bran;
• turkey, chicken, rabbit, lamb and other lean meats;
• seafood, river fish, sea fish;
• fresh herbs;
• vegetable crops;
• fruits;
• durum wheat pasta;
• dried fruits, different varieties of nuts;
• oils (sunflower, olive, flaxseed);
• low-fat cottage cheese and cheese;
• low-fat fermented dairy products;
• sugar is replaced with dried fruit, honey, breadcrumbs, dark chocolate.

There is a list of foods that are not recommended for diet:

• sweet pastries, white bread;
• sausages, sausages;
• fried and fatty foods;
• fast food;
• semi-finished products;
• alcoholic beverages;
• rich sauces and mayonnaise;
• canned sweet juices;
• carbonated drinks.

Eat at the right time

According to the rules of nutritionists, breakfast is planned no later than 10: 00, lunches are held until 15: 00, dinner - no later than 19: 00. Some fast diets can change the meal schedule, the last mealit may be afternoon (16: 00).