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

The fractional nutrition system is also effective in the list of the best diets for weight loss, buckwheat, juice, unloading, shop diet. Despite different compliance rules, all effective diets contain recommendations such as drinking more water, taking vitamin complexes, and exercising.

Where does excess weight come from?

There are many reasons for being overweight:

• Inconsistency of the amount of energy consumed and received with high-calorie foods with an insufficiently active lifestyle;
• Causes of age (slowing down of metabolic processes and the need for energy absorption by the body);
• disorders of the hormonal system;
• Diseases of the digestive system;
• diseases of the liver, gallbladder;
• Diabetes mellitus;
• diseases of the cardiovascular system (ischemia, stroke);
• Disorders of the menstrual cycle;
• Stressful situations, nervous system dysfunction.

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

In case of calorie deficiency, the body starts consuming fat reserves, so all diets are based on reducing daily calorie intake.

Exercise can also help you burn calories. Adherence to diets is essential with exercise, and after weight loss - to maintain physical activity. Regular physical activity is one of the best ways to prevent unwanted pounds.

Pros and cons of fast diet

The best fast weight loss diets combine the following benefits:

• Mastering self-discipline skills when refusing starchy foods or sweets;
• In the presence of edema, fast dietary complexes help to get rid of excess fluid, which makes the body healthier;
• Limited dietary foods do not require large expenditures as they include monodiets;
• Refusing sugar, baking, salt, hot spices leads to a healthy body;
• Drinking up to 2 liters of water daily for metabolic processes, helps to restore blood circulation.

Disadvantages of fast diet complexes include:

• Risk of dehydration due to rapid elimination of body fat;
• After completing a rapid course, appetite may increase, it will be necessary to continue food regulation;
• There is still a danger of gaining pounds as the body increases its absorption of nutrients;
• Fast dietary complexes do not promote healthy eating habits that maintain weight for a long time.

Best Fast Weight Loss Diets

• Buckwheat based diet.Weight loss will be achieved depending on the metabolic processes in the body by 1 kg in 1-2 days. Buckwheat needs to be soaked in cold water in the evening, in the morning the grains will swell and will be available for eating.
• Juice Diet Complex (jokingly)is ​​designed for 7 days and involves the use of fresh juices with pulp and vegetable smoothies. The complex is effective and helps to rid the body of toxins, toxic substances, fats.
• Unloading Complexprovides the use of low-fat kefir (1 liter) and water (2. 5 liters) per day. Additional components are cottage cheese (100 g), potatoes (1 tsp. ), Chicken fillet (1/4 tsp. ), Cucumber (2 tsp. ). In 6-7 days you can lose weight by 2-3 kg.
• Dukan's Diet ComplexPlanned for 1-2 months, brings stable positive results. The diet includes preparation, the initial stage, consolidation of the weight loss effect, the transition to a standard diet.
• Fractional menu systemis ​​suitable for short and long term use. The complex involves the use of small favors for 2, 5-3 hours, the total number of meals in 5-6 days. You want to break down 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 daily up to 1. 5 liters. Products are also allowed. They are slowly being added to the diet.
• Japanese Diet FoodDesigned for 7 days, the system is designed to eliminate gluten, considered as a schedule of hours and portions. Weight loss is allowed by 4-5 kg ​​in 7 days.
• Soup DietDesigned for fat burning, based on the inclusion of onion soup in the ration. The complex is nutritious, saturated with vitamins, reduces appetite, improves intestinal activity due to the presence of liquid dishes.
• Diet cottage cheese dietis ​​useful, the body absorbs it well. Fermented dairy products can help reduce hunger. However, there are contraindications for people with allergies, intestinal diseases.
• Avocado-based complexImproves digestion, nourishes the body with micronutrients and vitamin complexes, dietary fiber, protein compounds, vegetable fats.

Fast diets for effective weight loss

The

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

for 5 kg

• Diet menu is made in 7 days.
• Rules offer to limit dinner, the last day of the dish is held from 16: 00 to 17: 00.
• It is recommended to follow the list of indicated products and the calorie content of food.
• You need to exclude salt, sweeteners and preservatives, wine, liqueurs from the menu.
In the
• menu it is recommended to distribute the fruit during the day between the main courses. It is important to limit the consumption of carbonated beverages.

Sample Diet Menu of the Week:

Monday

• Breakfast - fish fillet (50 g), vegetable salad with castor oil (3-4 drops), fermented milk drink 1% (250 ml);
• For lunch - eggs, bread (150 g), chicken fillet (90 g).

Tuesday

• for breakfast - 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 pcs. ), chicken (50 g);
• For lunch - bran bread (2 slices), veal (50 g), apples, 2-3 spinach.

Thursday

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

Friday

• for breakfast - lean beef (60 g), eggs, peppers, cucumbers;
• For lunch - chicken fillet without oils, baked potatoes, oranges, dried fruits, apples, 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. L. ), tea, liquid honey;
• for lunch - rice, salad with tomatoes, sesame seeds, 2-3 drops of lemon juice;
• for dessert - skim milk (1 tbsp), banana and kiwi (1 tsp).

Sunday

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

at 10 kg

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

• 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. Meals should be done in fractions, separating carbohydrates and proteins during meals.
• Cucumber diet helps to lose weight up to 10 kg in 10-15 days. Vegetables are low in calories, contain minerals and trace elements, have a diuretic effect, remove toxins.
• Carrot-based diet course allows you to lose weight by 2-3 kg every 3 days. It will take 12-15 days to lose weight up to 10 kg. Carrots nourish the body with nutrients. High-calorie and fatty foods are not included in the diet during the diet, vegetable or fruit juices and smoothies are added.
• Protein-based complex for weight loss on an empty stomach. According to technical standards, 80-85% of the diet includes products with protein, fluoride, calcium (lean meat, fish, seafood). In 14-15 days, the complex will reduce body fat by 8-10 kg.

for 20 kg

To lose weight up to 20 kg you need to adjust your diet for at least 1 month. Follow the recommendations of nutritionists:

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

How to lose weight properly with a fast diet

It is important to follow the recommendations of nutritionists when using fast weight loss methods:

• It is necessary to organize small meals at least 4-5 times a day.
• To reduce body fat quickly, you need to stimulate metabolic processes in the body, plan to take a break from eating fruits, vegetables, juices without preservatives.
• In the absence of hunger, the body does not accumulate fat deposits.
• It is important to stabilize the sleep regime, the balance of periods of tension, relaxation and harmonious sleep affects the rate of weight loss.
• Vegetables, smoothies, fruits are used to saturate the body, the products are low in calories and nutritious, rich in fiber.
• Cereal cooked in water will help you eliminate the feeling of hunger. Porridge increases the overall size, quickly saturates the body.
• It is important to include non-starchy vegetables (carrots, sweet peppers, tomatoes, various types of cabbage, onions) in your diet.
• Cut food into small pieces.
• The chromium content in food and dishes promotes rapid weight loss, increased body tone. The substance is found in malt, egg yolks, mineral and vitamin complexes. For consistent fat burning, the daily requirement of chromium is 200 mg.

How to fix the result

When switching to a standard diet you need to maintain a low calorie intake, continue training. To adapt to the work of the stomach it is necessary to gradually include meat dishes and cakes in the diet.

The most high-calorie dish you should eat at peak physical activity. And you should not eat much before going to bed. The last meal is optimally prescribed 3 hours before bedtime.

It is important to limit smoked meats, fatty foods and semi-finished products. The caloric content of the menu is gradually increasing. It is important to include in the diet fermented milk drinks, fruits, smoothies, vegetables, muesli, dried fruits, lean meats, cottage cheese.

Comprehensive Weight Loss Approach

The following options are taken into account when maintaining a fast diet:

• eating rules;
• product selection;
• Determining the caloric content of dishes;
• Meal time and schedule.

Eat right

Dietary rules during the diet:

• Reduce appetite water, vegetable and fruit smoothies, fermented dairy products, the liquid will start the renewal processes and increase fat burning;
• Presence of vitamins in food supports the body, relieves hunger, it is important to use diets with a balanced mineral and vitamin composition;
• Exercise accelerates weight loss, initiates blood circulation, improves metabolic processes in any dietary 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 diet basis:

• Cereals, bran;
• turkey, chicken, rabbit, mutton and other lean meats;
• Seafood, river fish, sea fish;
• fresh herbs;
• vegetable crops;
• fruit;
• solid wheat pasta;
• dried, various species of walnut;
• oils (sunflower, olive, linen);
• low-fat cottage cheese and cheese;
• low-fat fermented milk products;
• Sugar is replaced by dried fruit, honey, marshmallows, dark chocolate.

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

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

Feed at the required 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 may change the feeding schedule, the last meal may be in the afternoon (16: 00)