Review of the best diets to lose weight: 5, 10 and 20 kg

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

Where does excess weight come from?

There are many reasons for being overweight:

• discrepancy between the amount of energy consumed and received with high-calorie foods with an insufficiently active lifestyle;
• reasons of age (decrease in the rate of metabolic processes and the need for energy absorption by the body)
• hormonal system disorders;
• diseases of the digestive system;
• diseases of the liver, gallbladder;
• diabetes mellitus;
• diseases of the heart system (ischemia, stroke);
• irregularities in the timing of menstrual cycles;
• stressful situations, malfunction of the nervous system.

Despite all the above factors, the main factor in the weight gain is the discrepancy between the 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 caloric deficit, the body begins to consume fat reserves, so all diets are based on reducing the daily intake of calories from food.

Exercise also helps burn calories. It is very necessary that compliance with diets is combined with exercise and, after losing weight, to maintain physical activity. Regular physical activity is one of the best ways to prevent unwanted pounds.

Pros and cons of fast diets

The best rapid weight loss diets combine the following benefits:

• Master the skills of self-discipline while refusing starchy foods or sweets;
• in the presence of bloating, quick diet complexes help to remove excess fluid, which makes the body healthy;
• dietetic food limited in the quantity of products, it does not require great expenses, since it involves mono-diets;
• rejection of sugar, cakes, salt, hot spices leads to a healthier body;
• drinking up to 2 liters of water a day starts metabolic processes, helps restore blood circulation.

The negatives of fast diet complexes include:

• the risk of dehydration due to the rapid elimination of body fat;
• after completing the rapid course, increased appetite may occur, it will be necessary to continue to regulate nutrition;
• there is a risk of gaining weight again, as the body increases the absorption of nutrients;
• Rapid diet complexes do not help to form healthy eating habits, with the observance of which the weight remains stable for a long time.

The best fast diets to lose weight

• Buckwheat-based diet.Weight loss is achieved depending on the metabolic processes of the body by 1 kg in 1-2 days. Buckwheat should be poured with cold water in the evening, in the morning the cereal will swell and be available to eat.
• Dietary Juice Complex (jusing)is ​​designed for 7 days and involves the use of fresh juices with pulp, vegetable smoothies. The complex is effective and helps to flush the body of toxins, toxic substances and fats.
• Flush complexinvolves the use of low-fat kefir (1 l) and water (2. 5 l) per day. Additional components are cottage cheese (100 g), potatoes (1 piece), Chicken fillet (1/4 piece), Cucumbers (2 pieces). For 6-7 days, you can reduce the weight by 2-3 kg.
• Dukan Diet Complexis ​​planned for 1-2 months and provides a stable positive result. The diet includes preparation, initial stage, consolidation of the effect of weight loss, transfer to standard nutrition.
• The fractional menu systemis ​​suitable for short and long term use. The complex involves 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 fat, protein, 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 a day. There are also allowed products. They are added to the diet little by little.
• Japanese dietary healthy foodis ​​designed for 7 days, the system assumes the elimination of gluten, a schedule of hours and portions is assumed. Weight loss of 4-5 kg ​​is allowed in 7 days.
• Soup dietis ​​designed to burn fat, based on the inclusion of onion soup in the diet. The complex is nutritious, saturated with vitamins, reduces appetite, improves intestinal activity due to the presence of liquid dishes.
• Diet Curd Dietis ​​helpful 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, vegetable fats.

Effective diets to lose weight fast

The classification contains simple recipes that have no restrictions and do not require complex dishes.

Per 5 kg

• The diet menu unfolds over 7 days.
• The rules imply a dinner restriction, the last day of the meal is from 16: 00-17: 00 hours.
• It is recommended to follow the list of specified products and the calorie content of foods.
• It is required to exclude from the menu salt, sweeteners and preservatives, wine, liqueurs.
• It is recommended to distribute the fruits on the menu 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), 1% fermented milk drink (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), bran bread (3 pieces), chicken meat (50 g);
• for lunch: bran bread (2 slices), beef (50 g), apple, 2-3 sprigs of spinach.

Thursday

• for breakfast: buckwheat, tomatoes with rapeseed oil, low-fat kefir (250 ml);
• for lunch: brown or long grain 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 oil, baked potatoes, orange, dried fruit, apple, walnuts (2 pieces)

Saturday

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

Sunday

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

Per 10 kg

The list of diets that reduce weight from 7 to 10 kg includes:

• A watermelon-based diet is optimal in August, early fall. 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 divided, separating carbohydrates and proteins with meals.
• The cucumber diet helps to reduce weight in 10-15 days to 10 kg. The vegetable is low in calories, contains minerals and trace elements, has a diuretic effect, eliminates toxins.
• The carrot-based dietary course allows you to lose weight every 3 days by 2-3 kg. It will take 12 to 15 days to reduce the weight to 10 kg. Carrots saturate the body with nutrients. During the diet, foods rich in calories and fat are not included in the diet, juices and smoothies of vegetables or fruits are added.
• Protein-based complex to lose weight without fasting. According to technical standards, up to 80-85% of the diet includes products with protein, fluoride, calcium (types of meat, fish, low-fat seafood). For 14-15 days, the complex will reduce body fat by 8-10 kg.

For 20 kg

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

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

How to lose weight correctly with fast diets

When using rapid 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.
• In order to quickly reduce body fat, it is necessary to stimulate metabolic processes in the body, plan fruit snacks, vegetable smoothies, juices without preservatives during breaks.
• In the absence of hunger, the body does not accumulate fat deposits.
• It is important to stabilize sleep patterns, the rate of weight loss is influenced by the balance of periods of tension, 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 boiled in water will help eliminate hunger pangs. Porridge increases the portion size, quickly saturates the body.
• It is important to include non-starchy vegetables in your meals (carrots, sweet peppers, tomatoes, different varieties of cabbage, onions).
• The 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, an increase in body tone. The substance is found in complexes of malt, egg yolk, minerals and vitamins. For consistent fat burning, the daily requirement for chromium is 200 mg.

How to correct the result

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

Higher calorie foods should be eaten at peak of physical activity. And you shouldn't eat a lot 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 fermented dairy drinks, fruits, smoothies, vegetables, muesli, nuts, low-fat meats, cottage cheese in the diet.

A comprehensive approach to weight loss

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

• food rules;
• product selection;
• determination of the caloric content of dishes;
• time and schedule of meals.

Eat well

Food rules for a dietary diet:

• reduce appetite water, fruit and vegetable smoothies, fermented dairy products, the liquid will initiate renewal processes and increase fat burning;
• the presence of vitamins in food supports the body, relieves hunger, it is important to use diets with a balanced composition of minerals and vitamins;
• physical activity accelerates weight loss, starts 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 the basis of the diet:

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

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

• sweet cakes, 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 scheduled no later than 10: 00, lunches are held until 15: 00, dinner is no later than 19: 00. Some fast dietsThey can change the meal schedule, the last meal can be in the afternoon (4: 00 pm).