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's diet, the fractional nutrition system is also very effective. Despite different compliance rules, all effective diets contain recommendations such as drinking more water, vitamin complexes, and increasing physical activity.

Where does obesity come from?

There are many reasons for being overweight:

• Discrepancy between the amount of energy consumed and retained in high-calorie foods with an inadequately active lifestyle;
• reasons of age (decrease in the speed of metabolic processes and the need for energy absorption by the body);
• disorders of the endocrine system;
• diseases of the digestive system;
• diseases of the liver, gall bladder;
• diabetes mellitus;
• diseases of the heart system (ischemia, stroke);
• irregularities in the schedule of menstrual cycles;
• Stressful situations, malfunction of the nervous system.

Despite all of the above, the main factor behind weight gain is the discrepancy between the energy in and its consumption. When we get more calories from food than we use up during the day, they are stored in the form of extra pounds.

In a calorie deficit situation, the body begins to use up reserves of fat, so all diets are based on reducing the daily intake of calories.

Exercise also helps burn calories. Adherence to diets must necessarily be combined with exercise and after losing weight in order to maintain physical activity. Regular physical activity is one of the best ways to prevent unwanted pounds.

Advantages and disadvantages of a fast diet

The best diets for rapid weight loss combine the following benefits:

• master the skills of self-discipline when starchy foods or sweets are rejected;
• In the case of swelling, quick food complexes help remove excess fluid and make the body healthy.
• Diet foods that are limited in the amount of products do not require large expenditure because they are mono diets;
• Rejecting sugar, pastries, salt and hot spices leads to a healthier body.
• The daily drinking of up to 2 liters of water starts metabolic processes and helps to restore blood circulation.

Some of the negative aspects of fast diet complexes include:

• the risk of dehydration due to the rapid elimination of body fat;
• After a fast course, there may be an increased appetite. You need to keep regulating your diet.
• There is a risk of gaining weight again as the body increases the absorption of nutrients.
• fast food complexes do not contribute to developing healthy eating habits, with the observance of which the weight remains stable for a long time.

The best diets for losing weight quickly

• Diet based on buckwheat.Weight loss is achieved by 1 kg in 1-2 days, depending on the metabolic processes of the body. Buckwheat must be poured with cold water in the evening. In the morning the grain swells and is available for eating.
• Juice diet complex (jusing)is ​​designed for 7 days and includes the use of fresh juices with pulp and vegetable smoothies. The complex is effective and helps to relieve the body of toxins, toxic substances and fats.
• Complex for dischargingrequires the use of low-fat kefir (1 l) and water (2. 5 l) per day. Additional ingredients are cottage cheese (100 g), potatoes (1 pc. ), Chicken fillet (1/4 pc. ), Cucumber (2 pcs. ). In 6-7 days, you can reduce weight by 2-3 kg.
• Dukan's diet complexis ​​planned for 1-2 months and brings a stable positive result. The diet includes preparation, initial stage, consolidation of the effects of weight loss, transfer to the standard diet.
• The fractional menu systemis ​​suitable for short and long-term use. The complex involves the use of small portions of food for 2, 5 to 3 hours, the total number of meals is 5 to 6 per day. You want to separate fats, proteins or carbohydrates.
• Kefir Complexis ​​also included in the list of quick diets, which are designed for 5-7 days. The main drink of the system is kefir, which is consumed up to 1. 5 liters a day. There are also approved products. They are gradually added to the diet.
• Japanese diet foodis ​​designed for 7 days. The system assumes the elimination of gluten. A schedule of hours and servings is assumed. Weight loss is allowed around 4-5 kg ​​in 7 days.
• Soup dietwas developed for fat burning, based on the inclusion of onion soup in the diet. The complex is nutritious, saturated with vitamins, reduces appetite and improves intestinal activity due to the presence of liquid dishes.
• Diet Quark Dietis ​​useful and 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 microelements and vitamin complexes, dietary fibers, protein compounds and vegetable fats.

Effective diets for rapid weight loss

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

For 5 kg

• The diet menu is designed for 7 days.
• The rules provide for a restriction on dinner. The last day of the meal is done at 4: 00 p. m. to 5: 00 p. m.
• It is recommended to follow the list of specified products and food calorie content.
• It is necessary to exclude salt, sweeteners and preservatives, wine and liqueurs from the menu.
• It is recommended to distribute the fruits on the menu with the main dishes during the day. It is important to limit your consumption of carbonated beverages.

Example of a 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 veal (80 g), boiled carrots and potatoes, celery, tea;
• for lunch - oatmeal, low-fat yogurt, cottage cheese (100 g), dates (5 pieces).

Wednesday

• for breakfast - chicken broth (250 ml), bran bread (3 pieces), chicken meat (50 g);
• for lunch - bran bread (2 slices), veal (50 g), apple, 2-3 sprigs of spinach.

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), plums, kiwi, cottage cheese (100 g).

Friday

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

Saturday

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

Sunday

• for breakfast - chicken fillet (60 g), paprika, a portion of buckwheat, cottage cheese (2 tbsp. l. ), tea, honey, dried fruits;
• 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:

• A watermelon-based diet is optimal in August, in 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. Meals must be prepared in fractions, with carbohydrates and proteins being separated at meals.
• Cucumber diet helps reduce weight to 10 kg in 10-15 days. The vegetables are low in calories, contain minerals and trace elements, have a diuretic effect and remove toxins.
• The carrot-based diet course allows you to lose 2-3 kg every 3 days. It takes 12-15 days to reduce weight to 10 kg. Carrots saturate the body with nutrients. During the diet, high-calorie and fatty meals are not included in the diet, juices and smoothies made from vegetables or fruits are added.
• Protein-based complex for weight loss without fasting. According to technical standards, up to 80-85% of the food contains products with proteins, fluorine, calcium (low-fat meats, fish, seafood). For 14-15 days, the complex reduces body fat by 8-10 kg.

For 20 kg

In order to reduce the weight to 20 kg, the diet must be adjusted for a period of at least 1 month. It is necessary to follow the recommendations of nutritionists:

• do not contain any semi-finished products in food;
• 1. 5 to 2 liters of purified water should be consumed per day.
• It is important to consult a specialist before starting a long-term diet.

How to properly lose weight with fast diets

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

• It is necessary to organize meals in small portions at least 4-5 times a day.
• To reduce body fat quickly, it is necessary to stimulate metabolic processes in the body, plan snacks made from fruits, vegetable smoothies and juices without preservatives during breaks.
• Without hunger, the body does not accumulate fat deposits.
• It is important to stabilize sleep patterns. The weight loss rate is influenced by the balance of periods of tension, relaxation and harmonious sleep.
• Vegetables, smoothies and fruits are used to satiate the body. Products are low in calories and nutritious, high in fiber.
• Cereals boiled in water will help eliminate the feeling of hunger. Porridge increases the portion size, quickly saturates the body.
• It is important to include non-starchy vegetables in your meals (carrots, peppers, tomatoes, various types of cabbage, onions).
• Food is cut into small pieces.
• The inclusion of foods and dishes with chromium in the diet contributes to a rapid decrease in body weight and an increase in body tone. The substance is found in malt, egg yolk, mineral and vitamin complexes. For even fat burning, the daily chrome requirement is 200 mg.

How to fix the result

When switching to a standard diet, you need to maintain a low calorie intake and keep exercising. To adjust 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 height of physical activity. And you shouldn't eat a lot before bed. The last meal is optimally adjusted 3 hours before bedtime.

It is important to limit the consumption of smoked meat, fatty foods and semi-finished products. The calorie content of the menu will gradually increase. It is important to keep fermented milk beverages, fruits, smoothies, vegetables, cereals, dried fruits, low-fat meats, and cottage cheese in your diet.

A comprehensive approach to weight loss

When maintaining a fast diet, the following parameters are taken into account:

• food rules;
• selection of products;
• Determination of the calorie content of dishes;
• Meal time and schedule.

Eat right

Food rules for a diet:

• reduce appetite water, vegetable and fruit smoothies, fermented milk products, liquids start the renewal process and increase fat burning;
• the presence of vitamins in food supports the body, relieves the feeling of hunger, it is important to use diets with a balanced mineral and vitamin composition;
• physical activity accelerates weight loss, starts blood circulation and improves metabolic processes in any food complex.
• bad habits (smoking, lack of exercise) have a negative effect on the process of losing weight. It is important to give them up during the course.

Eat the right foods

Recommended for the basis of the diet:

• Grain, bran;
• turkey, chicken, rabbit, lamb and other lean meats;
• seafood, river fish, sea fish;
• fresh herbs;
• vegetable plants;
• fruits;
• durum wheat noodles;
• dried fruits, various types of nuts;
• oils (sunflower, olive, flaxseed);
• low-fat cottage cheese and cheese;
• fermented milk products with low fat content;
• Sugar is replaced with dried fruits, honey, marshmallow and 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;
• sweet juices from the can;
• carbonated drinks.

Eat at the right time

According to the rules of nutritionists, breakfast is planned by 10: 00 a. m. at the latest, lunch by 3: 00 p. m. and dinner by 7: 00 p. m. at the latest. Some quick diets can change the meal plan, the last meal can be in the afternoon (4: 00 p. m. ).