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

The fractional nutrition system is also very effective in the list of the best diets for weight loss, buckwheat, fruit juice, diarrhea, Ducan diet. Despite the 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 to avoid it now:

• the mismatch between a high-calorie food with an inactive lifestyle and the amount of energy consumed and received;
• age causes (decreased speed of metabolic processes and the body's need to absorb energy);
• hormonal system disorders;
• diseases of the digestive system;
• liver, gallbladder diseases;
• diabetes mellitus;
• diseases of the cardiovascular system (ischemia, stroke);
• irregularities in the schedule of the menstrual cycle;
• stressful situations, nervous system disorders.

Despite all the above factors, the main factor in gaining weight is the mismatch between incoming energy and consumption. When we take in more calories from food than we expend during the day, it is saved in the form of extra pounds.

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

Exercise also helps burn calories. Dietary compliance is closely linked to exercise and is essential for maintaining physical activity after weight loss. Regular physical activity is one of the best ways to prevent unwanted weight gain.

Pros and cons of fast diets

The best fast weight loss diets combine the following benefits:

• to acquire self-assertion skills when refraining from starchy foods or sweets;
• When there is swelling, fast diet complexes help to remove excess fluid and keep the body healthy;
• Dietary foods limited by the amount of product do not require large expenditures because they cover mono diets;
• Refusing sugar, pastries, salt, and hot spices leads to a healthier body;
• Drinking up to 2 liters of water a day begins metabolic processes, helps to restore blood circulation.

Disadvantages of fast diet complexes include:

• risk of dehydration due to rapid elimination of body fat;
• After a fast course, your appetite may increase, you should continue to adjust your diet;
• There is a risk of gaining weight again as the body increases food absorption again;
• Fast diet complexes do not help to develop healthy eating habits while observing that weight remains stable for a long time.

The best fast weight loss diets

• A diet based on buckwheat.Weight loss increases by 1 kg in 1-2 days, depending on the metabolic processes in the body. Buckwheat should be poured with cold water in the evening, the grain will swell and be ready to eat by morning.
• Juice diet complex (jusing)is ​​designed for 7 days and covers the use of fresh juices with cellulose, vegetable smoothies. The complex is effective and helps rid the body of toxins, poisons and fats.
• Discharge 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), cucumber (2 pieces). You can lose 2-3 kg in 6-7 days.
• The Diet Complex of the storeis ​​planned for 1-2 months, gives a stable positive result. The diet includes preparation, the initial stage, consolidation of the effects of weight loss, the transition to a standard diet.
• Fractional menu systemSuitable for short and long term use. Complex 2. Covers the use of small portions of food for 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 for 5-7 days. The main drink of the system is kefir consumed up to 1. 5 liters per day. There are also products that are allowed. They are added to the diet little by little.
• Japanese dietary health foodis ​​designed for 7 days, the system itself provides for the elimination of the mixture, the schedule of hours and portions is taken. It is allowed to lose 4-5 kilograms in 7 days.
• Soup DietBased on the inclusion of onion soup in the diet, it is designed to burn fat. The complex is nutritious, saturated with vitamins, reduces appetite, improves intestinal function due to the presence of liquid vessels.
• Diet Cutting 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 micronutrients and vitamin complexes, dietary fiber, protein compounds, vegetable oils.

Effective fast weight loss diets

There are no complicated recipes in the ranking, no restrictions and no need for complicated dishes.

for 5 kg

• The diet menu was prepared in 7 days.
• The rules provide for the restriction of dinner, which is carried out on the last day of the meal from 16: 00 to 17: 00.
• It is recommended to follow the list of products and calorie content of food.
• Salt, sweeteners and preservatives, wine, liqueurs should be removed from the menu.
• It is recommended to distribute the fruits on the menu between the main dishes during the day. It is important to limit the consumption of carbonated beverages.

Example of 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 dinner - eggs, bread (150 g), chicken fillet (90 g).

Tuesday

• for breakfast - wheat veal (80 g), boiled carrots and potatoes, celery, tea;
• for dinner - oatmeal, low-fat yogurt, cottage cheese (100 g), dates (5 pieces).

Wednesday

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

Thursday

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

Friday

• for breakfast - lean beef (60 g), eggs, pepper, cucumber;
• for dinner - lean chicken fillet, baked potatoes, oranges, dried fruits, apples, walnuts (2 pieces).

Saturday

• for breakfast - unsalted vegetable juice (100 ml), rye or bran bread (1 part), steamed fish (100 g), green peas (3 tablespoons), tea, liquid honey;
• lunch - rice, tomato salad, sesame seeds, 2-3 drops of lemon juice;
• For sweets - low-fat milk (1 tablespoon), banana and kiwi (1 piece).

Market

• for breakfast - chicken fillet (60 g), sweet pepper, buckwheat, cottage cheese (2 tablespoons), tea, honey, dried fruits;
• for dinner - 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 following:

• Watermelon-based diet is optimal in early autumn, in August. 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 prepared in fractions, separating carbohydrates and proteins during cooking.
• Cucumber diet helps to lose 10 kg in 10-15 days. Vegetables are low in calories, contain minerals and trace elements, have a diuretic effect, cleanse toxins.
• A root-based diet allows you to lose 2-3 kg every 3 days. It takes 12-15 days to lose 10 kg. Carrots saturate the body with nutrients. High-calorie and fatty foods are not included in the diet, juices and smoothies from vegetables or fruits are added.
• Protein-based complex for weight loss without fasting. According to technical standards, 80-85% of the diet includes products containing protein, fluorine, calcium (low-fat meat, fish, seafood). Reduces complex body fat by 8-10 kg in 14-15 days

for 20 kg

To lose up to 20 kg, you need to adjust your diet for 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 a long-term diet.

How to lose weight properly with fast diets

When using rapid 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, plan fruit snacks, vegetable smoothies, non-preservative juices during breaks.
• When there is no hunger, the body does not produce fat.
• It is important to stabilize the sleep pattern, the degree of weight loss is affected by the balance of tension, relaxation and harmonious sleep cycles.
• Vegetables, smoothies, fruits are used to saturate the body, products are low in calories and nutritious, rich in fiber.
• Boiled cereals will help relieve hunger. Porridge increases the size of the serving, satiates the body quickly.
• It is important to include non-starchy vegetables (carrots, sweet peppers, tomatoes, different types of cabbage, onions).
• The meal is divided into small pieces.
• Including chromium-rich foods and foods in your diet can help you lose weight fast and increase your body tone. The substance is found in malt, egg yolk, mineral and vitamin complexes. The daily requirement of chromium for continuous fat burning is 200 mg.

How to fix the result

When switching to a standard diet, you should consume low calories and continue to exercise. To adjust the work of the stomach, it is necessary to gradually include meat dishes and pastries in the diet.

The highest calorie foods should be eaten at the highest time of physical activity. And you should not eat too much before going to bed. The last meal is best placed 3 hours before bedtime.

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

A comprehensive approach to weight loss

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

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

Eat right

Nutritional guidelines of the diet:

• reduces appetite water, vegetable and fruit smoothies, fermented dairy products, will begin the process of fluid renewal and increase fat burning;
• The presence of vitamins in food supports the body, eliminates the feeling of hunger, it is important to use a balanced diet of minerals and vitamins;
• physical activity 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 on a dietary basis:

• 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, various types of nuts;
• oils (sunflower, olive, flax);
• low-fat cottage cheese and cheeses;
• low-fat fermented dairy products;
• Sugar is replaced by dried fruits, honey, marshmallows, dark chocolate.

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

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

Eat at the right time

According to the rules of nutritionists, breakfast is planned from 10: 00, lunch - from 15: 00, lunch - no later than 19: 00. Some fasting diets can change the meal schedule, the last meal may be in the afternoon (16. 00).