The World Health Organization has recognized obesity as a common problem of our time. In our article, we will look at the most effective diets for weight loss with detailed methods, descriptions, rules and advantages.
Today, about 500 million people in the world are overweight.
According to statistics, the countries where "massive obesity" is most common among adults are: Mexico (32, 8%), USA (31, 8%), Syria (31, 6%), Venezuela, Libya (30, 8%). Excess weight shows the metabolism in the body and is aggravated by the development of related diseases.
Today, there are many different diets aimed at accelerated or systematic weight loss. It is quite difficult to choose the most effective method among various diets for weight loss, because its effectiveness depends on the individual characteristics of the body (initial weight, health status, hormonal levels, speed of substances).
Let's consider the main reasons that lead to the development of obesity, the 12 most effective diets for fighting extra pounds, health and a toned body, as well as what changes occur in the body after weight loss.
Where does excess weight come from and what does it lead to?
Causes of obesity:
- When the energy received is not fully consumed, consumption of large amounts of high-calorie food and a sedentary lifestyle.
- Genetic predisposition.
- Floor. It is interesting that women gain weight faster due to hormonal characteristics of the body and less muscle mass compared to men's body structure.
- Age factors. It has long been known that metabolism slows down with age, energy demand decreases, which gradually leads to fat accumulation and weight gain.
- Primary pathology of endocrine glands or dysfunction of hypothalamic functions.
- The presence of a tumor.
Possible consequences of obesity:
- gastrointestinal diseases;
- pancreatitis;
- arterial hypertension;
- gallbladder disease
- liver;
- type 2 diabetes mellitus;
- cardiac ischemia;
- stroke;
- amenorrhea,
- infinity,
- menstrual disorders in women,
- sexual weakness in men;
- pathologies of respiratory, musculoskeletal systems (hypoventilation syndrome, gout, osteoarthritis);
- vascular diseases of the lower extremities.
In addition to having a negative impact on health, obesity disrupts the psycho-emotional balance: it increases the level of anxiety, often leads to depression, decreased sexual activity, creates difficulties in finding a job, and lowers self-esteem.
In the advanced stage, excess weight causes endocrine dysfunction that results in death.
12 effective diets for weight loss
Let's look at the most effective and well-known diets for weight loss. Regardless of the chosen method, any 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 excess weight faster.
The best diets to fight extra pounds.
1. Japanese diet
A distinctive feature of this technique is the high speed of weight loss: in 13-14 days you will lose 7-10 kilograms. The effectiveness of the Japanese diet is achieved by completely restructuring the metabolism. In this case, the obtained result lasts at least 2 years. It is forbidden to use alcohol, sugar, salt, baked goods and any sweets while following the diet. The Japanese diet for weight loss is low-calorie, low-carbohydrate foods, so the body must burn stored fat for energy. During the diet, the size of the stomach decreases, 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, foods allowed and prohibited for consumption. General dietary recommendations: do morning exercises every day, add oat bran to your meals, 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 additives and drugs, and is considered safe to follow.
3. Buckwheat diet
Fast belongs to the type of strict mono-diets designed for rapid weight loss. The main component of the method is buckwheat, which must be prepared according to a special recipe. The grain should not be boiled, it should be poured with boiling water and left for about 8 hours. But you can't add spices, sugar or salt to it. After this period, buckwheat porridge can be eaten in unlimited quantities.
In the classic version, the buckwheat diet is designed for 7 days (you can lose 4-5 kilograms in a certain period of time), if necessary, the period of adherence can be increased to 14 days (the weight decreases 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 1% fat content. If you feel your health deteriorating while following the buckwheat diet, it is recommended to include low-calorie fruits (apples, oranges, grapefruit) in 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, during which time it will help you get rid of 4-8 extra pounds. Daily protein plan: eat small portions every 3 hours. Carbohydrate foods with a low glycemic index (up to 40) are allowed to be included in the daily diet: soy, cucumber, nuts, pea puree, citrus fruits. It is recommended to do strength training to lose weight quickly and increase muscle mass.
5. Diet from the TV host
The most important component of the menu is protein products. The doctor of medical sciences and TV host of the health program recommends filling protein reserves with low-fat dairy products, lean meat and fish. The main condition is not to combine proteins with carbohydrates in one meal. It is strictly forbidden to eat meat and grains at the same time, it is better to combine them separately with greens and vegetables.
The duration of the diet is 1 month, then everything depends on the result. At the initial stage, the daily calorie content of food consumed should not exceed 1200 kilocalories, gradually this number decreases to 1000 kilocalories per day. In addition, the doctor states the importance of a positive attitude, you should eat in a good mood and in a calm environment, mentally adjust yourself to food, so that food is a feast for every cell of the body. Before swallowing the food, the TV presenter advises to chew it well. This will reduce the load on the digestive organs and prolong dental health. The diet allows you to lose up to 25 kilograms in 2 months.
6. Maggi diet
The diet promises to lose 10-20 kilograms in 4 weeks. The Maggi method includes the following most effective diets: cottage cheese and eggs. Which option to choose depends on individual food preferences 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 that they activate the burning of accumulated fats and remove toxins from the body.
7. Energy diets
A modern way to lose weight quickly with minimal effort. Energy diets are a set of special cocktails that fill 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 fibers. This is an effective diet designed for 4-6 months, during which time it will help you lose 10-30 kilograms.
8. Kremlin diet
The essence of the diet is to calculate the amount of carbohydrates consumed daily (the maximum you can eat is 40 units per day); all flour products and sweets should be excluded from the diet. It is allowed to eat foods rich in protein. The result of weight loss in the first week of following the Kremlin nutrition system is 4-5 kilograms, in 30 days - 10 kilograms, in 2-3 months - 20 kilograms.
9. Six Petal Diet
The principle of the method is the daily alternation of the following mono-diets: fish, vegetables, chicken, grains, cottage cheese and fruit. Constantly changing the main product prevents the body from getting used to the component and "stagnation" of weight. The effectiveness of the diet for weight loss is surprising: weight loss varies from 0. 5 to 0. 8 kilograms per day. As a result, after "6 petals" you can lose 15 kilograms in 2 weeks.
10. Diet for lazy people
In its classic form, this is a mono-diet on water that does not require financial investments, time and effort to prepare the permitted meals. The main rule of the diet for lazy people is to drink 250 milliliters of clean water before each meal, including snacks. The amount of food taken should be reduced by 2 times. Fast-digesting carbohydrates, high-fat foods, acids, canned foods, and smoked foods are excluded from the menu. The preferred cooking method is cooking or boiling. Depending on your goals, you can lose 10-12 kilograms in 14 days.
11. Kim Protasov's diet
This is a low calorie weight loss system. An 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 (oranges, grapefruit, apples). Conventionally, Protasov's diet is divided into 3 stages: vegetarian, meat supplement and consolidation. 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 currently popular. The following light modifications of the fermented milk diet are distinguished: kefir-curd, kefir-apple, kefir-egg, kefir-buckwheat, kefir-cucumber, striped. When following a strict diet, the only product allowed for consumption is low-fat kefir or 1%. It is necessary to drink one liter of fermented milk drink in five doses a day. Drink at least 1. 5 liters of water a day during breaks. After 3 "kefir" days, the weight decreases to 1. 5 kilograms, after 1 week - to 3, and in 14 days - to 8. It is not recommended to prevent the increase in the secretion of gastric juice, the development of gastritis and the exacerbation of ulcers. Following a strict fermented milk diet for more than 14 days.
As you can see, there are many ways to lose weight effectively. In order to achieve the desired result, it is necessary to strictly follow the principles of diet, water regime and daily physical activity. It is recommended to do swimming, yoga, gymnastics while losing weight. Mesotherapy, dressing, ultrasonic peeling, anti-cellulite, tightening massage are useful. These procedures will help to increase skin turgor and prevent skin sagging.
Unexpected effects of weight loss
Research shows that losing 5-10% of body weight in obese patients reduces the risk of diabetes, cardiovascular diseases and improves overall health.
Let's look at 13 changes in a person's life after getting rid of extra pounds:
- Increase in strength and energy. After losing weight, a person becomes more mobile, it is easier for him to do physical activity and even climb the stairs. Improving memory and concentration. Brain activity increases, the amount of remembered information increases.
- Libido increases, a person feels sexier. During the study, American scientists came to the conclusion that family relations improve when one of the partners loses 30 kilograms.
- Reducing the risk of developing certain diseases and cancer. Excess weight causes inflammatory reactions in the body and changes in the cells of the body. Losing weight can even reduce the risk of cancer by 5%.
- Restoration of psycho-emotional balance.
- Changes in taste buds.
- Strengthen bones and joints by reducing the load on them.
- Reduce healthcare costs by an average of 42%. This is due to the fact that obese people are more prone to chronic diseases that require continuous treatment.
- Self-confidence and career development. According to statistics, thin people find a new job and increase their income 5 times easier than overweight people. This model applies especially to women.
- Reduced need for medication. Losing weight lowers blood cholesterol levels. As a result, the need to take medication for high blood pressure is reduced. Maintaining a normal weight reduces the development of diseases of the cardiovascular system, digestive system, and thyroid gland. Interestingly, after losing weight, heartburn and asthma are less bothersome.
- Increased skin turgor. If you limit yourself only to following a diet while losing weight, ignoring exercise and massage, the result of losing weight can be very disappointing. Sagging skin in problem areas (abdomen, thighs, hips, arms) is an unpleasant side effect for every woman. To eliminate this, you should resort to hardening procedures or regularly visit the pool, massage therapist or beautician.
- Normalization of sleep. Losing excess weight "frees" a person's upper airway from the soft tissue that blocks it. As a result, sleep is better and lasts 22 minutes.
- Increased chances of getting pregnant. Remember that female obesity can lead to polycystic ovary syndrome and infertility. These effective diets will help you lose unwanted weight, restore the function of your internal organs, and increase the likelihood of having and giving birth to a healthy baby.
- Improved vision. Remember that excess weight increases the risk of developing diabetes, which negatively affects all body systems, including vision. According to a University of Georgia study, obesity reduces the amount of lutein and zeaxanthin, which cause degenerative age-related changes in the retina.
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, and the load on the joints and cardiovascular system decreases. As a result, life takes on new colors, its quality increases significantly, and every day brings more joy.
The result
The benefits of losing weight are health, beauty, self-confidence, increased life expectancy, a healthy and fit body, and emotional harmony.
For weight loss of 1-3 kilograms, effective diets are suitable for 7 days (buckwheat, kefir), for weight loss of 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 the Dukan, Maggi, Protasov or Kremlin diet. They are designed for gradual weight loss over 2-6 months.
After the diet ends, watch what you eat to prevent the excess weight from returning. Measure your body volume regularly, 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 70-150 grams of fat per day. Find more hobbies that you enjoy. In addition to food, there are many interesting things - communication with loved ones, hiking, dancing, music, traveling and hobbies. This setup will help you increase your motivation and it will be easier to stick to proper nutrition. Lose weight smartly and enjoy life!