The World Health Organization has recognized obesity as a widespread problem of our time. In our article we will consider the most effective diets for weight loss with detailed methods, descriptions, rules and benefits.
Currently, there are about 500 million overweight people in the world.
According to statistics, the countries with the most common rates of "mass obesity" among adults are: Mexico (32. 8%), USA (31. 8%), Syria (31. 6%), Venezuela, Libya (30. 8%). Excess weight indicates metabolism in the body and is aggravated by the development of related diseases.
Today there are a large number of different diets aimed at rapid or systematic weight loss. Among the many diets for weight loss, choosing the most effective method is quite difficult, since its effectiveness depends on the individual characteristics of the body (initial weight, state of health). , hormone levels, speed of substances).
Let's look at the main reasons that cause the development of obesity, the 12 most effective diets to fight weight, health and a lean body, as well as the changes that occur in the body. body after losing weight.
Where does excess weight come from and what consequences does it lead to?
Causes of obesity:
- Consumption of large amounts of high-calorie foods and a sedentary lifestyle when the energy received is not fully consumed.
- Genetic predisposition.
- Floor. It is interesting that women gain weight faster due to the hormonal characteristics of the body and have less muscle mass compared to the male physique.
- Age factor. It has long been known that with age, metabolism slows down, energy needs decrease, which leads to gradual fat accumulation and weight gain.
- Primary endocrine pathology or hypothalamic dysfunction.
- Presence of a tumor.
Possible consequences of obesity:
- gastrointestinal diseases;
- pancreatitis;
- arterial hypertension;
- gallbladder disease,
- liver;
- Type 2 diabetes;
- ischemic heart disease;
- stroke;
- amenorrhea,
- dry,
- irregular menstruation in women,
- sexual impotence in men;
- pathologies of the respiratory system, musculoskeletal (hypoventilation syndrome, gout, osteoarthritis);
- vascular disease of the lower extremities.
In addition to negative impacts on health, obesity also disrupts the psychological and emotional balance: increases anxiety levels, leads to frequent depression, reduces sexual activity, and makes it difficult to find a job. and reduced self-esteem.
Excessive weight in the late stages causes endocrine dysfunction, leading to death.
12 effective weight loss diets
Let's consider the most effective and famous diets for weight loss. Regardless of the chosen method, any of them involves maintaining an optimal water regime: consume at least 1. 5-3 liters of clean water per day. At the same time, daily physical activity is also essential, helping to lose excess weight faster.
The best diets to fight extra pounds.
1. Japanese diet
The special feature of this technique is the high speed of weight loss: in 13-14 days you will be 7-10 kg lighter. The effectiveness of the Japanese diet is achieved through a complete restructuring of the metabolic process. In this case, the results obtained last at least 2 years. When following the diet, alcohol, sugar, salt, baked goods and any sweets are not allowed. The Japanese weight loss diet is low in calories, consisting of foods low in carbohydrates, so the body must burn accumulated fat for energy. During the diet, the stomach reduces in size, making it easier to empty.
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 phases: "Attack", "Rotation", "Consolidation" and "Stabilization", each phase has its own diet, duration, allowed and prohibited foodsprivate consumption. General dietary recommendations: daily morning exercise, adding oat bran to meals, walking outside for at least 30 minutes. The Dukan weight loss method does not limit the amount of "allowed" food consumed, does not include the use of chemical additives and drugs and is considered safe to perform.
3. Buckwheat diet
It belongs to a type of strict mono-diet, designed for rapid weight loss. The main ingredient of the method is buckwheat, which must be processed according to a special recipe. Cereals should not be boiled, but must be poured with boiling water and left for about 8 hours. However, you cannot add spices, sugar or salt to it. After this time, buckwheat porridge can be eaten in unlimited quantities.
In the classic version, the buckwheat diet is designed for 7 days (in a certain period of time you can lose 4-5 kg of weight), if necessary, the compliance period can be increased to 14day (weight loss 6 -10 kg). When losing weight, in addition to buckwheat, you are allowed to drink 1. 5 liters of alkaline mineral water, green tea and 1 liter of kefir with a fat content of 1%. If you feel your health is deteriorating while on a buckwheat diet, you should include calorie-free fruits (apples, oranges, grapefruits) in your daily diet.
4. Protein-rich diet
The basic principle of a protein diet is that 85% of the weight loss menu must consist of protein products: lean meat, fish, eggs, dairy products, seafood. This is an effective 14-day diet that will help you lose an additional 4-8 pounds during this period. Daily protein plan: eat small meals every 3 hours. It is allowed to include carbohydrate foods with a low glycemic index (up to 40) in the daily diet: soybeans, cucumbers, nuts, pureed green beans, citrus fruits. To quickly lose weight and increase muscle mass, it is recommended to perform strength exercises.
5. TV presenter's diet
The most important component of the menu is protein products. The Doctor of Medical Sciences and TV presenter of a health program recommends replenishing 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 cereals at the same time, it is better to combine them with separate herbs and vegetables.
The diet period is 1 month, then everything depends on the result. At the initial stage, the daily calorie content of consumed food should not exceed 1200 kilocalories, gradually this figure is reduced to 1000 kilocalories per day. In addition, the doctor also stated the importance of a positive attitude; You should eat with a happy mood and in a calm environment, mentally adjusting to the fact that food is a holiday for every cell in the body. Before swallowing food, the TV presenter advises chewing thoroughly. This will reduce the load on the digestive organs and prolong oral health. The diet allows you to lose up to 25 kg in 2 months.
6. Maggi Diet
The diet promises weight loss of 10 to 20 kg in 4 weeks. The Maggi method includes the following most effective diets: cheese and eggs. Which one to choose depends on each person's dietary preferences and health status. Both options are effective. The Maggi Diet is not a mono-diet; Its diet includes vegetables, fruits and meat. Products are selected in such a way that they activate the process of burning accumulated fats and removing toxins from the body.
7. Energy-rich diet
A modern method to lose weight quickly with minimal effort. Energy diet is a set of special cocktails that help replenish the human body with the maximum amount of nutrients with a minimum amount of calories. Products of this line contain vitamins, minerals, proteins, fats, carbohydrates and fiber. This is an effective diet designed for 4-6 months, which will help you lose 10-30 kg during this period.
8. Kremlin diet
The essence of the diet is to count 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. You are allowed to eat lots of protein-rich foods. In the first week of applying the Kremlin nutrition system, the weight loss result is 4-5 kg, in 30 days - 10 kg, in 2-3 months - 20 kg.
9. Six-petal diet
The principle of the method is to alternate daily the following single diets: fish, vegetables, chicken, cereals, cheese and fruits. Constantly changing the main product makes the body unfamiliar with that ingredient and causes weight to "stagnate". The effectiveness of the diet for weight loss is surprising: weight loss per day ranges from 0. 5 to 0. 8 kg. As a result, in 2 weeks of implementing the "6 petals" method you can lose 15 kg.
10. Diet for lazy people
In its classic form, this is a mono-diet on the water, which does not require financial investments, time and effort to prepare allowed dishes. The main rule of the lazy people's diet is to drink 250 ml of clean water before each meal, including snacks. The amount of food eaten should be reduced by 2 times. Quickly digested carbohydrates, foods with high fat content, pickles, canned foods, smoked foods are all eliminated from the menu. The preferred cooking method is grilling or boiling. Depending on your goals, you can lose 10-12 kg in 14 days.
11. Kim Protasov's diet
It is a low calorie weight loss system. The average daily diet menu provides the body with 1200-1500 kilocalories of energy. Kim Protasov's diet includes protein-rich foods (boiled eggs, lactic acid products, lean meat), non-starchy vegetables and allowed fruits (oranges, grapefruit, apples). Usually, Protasov's diet is divided into 3 stages: vegetarian, meat supplement and fortified. The duration of the diet is 5 weeks. During this time, you can lose 10 kg.
12. Kefir diet
This is a strict mono-nutrient diet for weight loss that is popular today. The following slight 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 to be consumed is low-fat or 1% kefir. A day you need to drink one liter of fermented milk in five doses. During breaks, drink water, at least 1. 5 liters per day. After 3 days of "kefir", the weight decreased by 1. 5 kg, after 1 week - 3, in 14 days - to 8. To avoid increased secretion of gastric juice, development of gastritis and exacerbation of ulcers, A strict fermented milk diet should not be taken for more than 14 days.
As you can see, there are many ways to lose weight effectively. To achieve the desired results, it is necessary to strictly adhere to the principles of diet, water regime and daily physical activity. While losing weight, it is recommended to practice swimming, yoga and gymnastics. It will be useful to carry out mesotherapy, wrapping, ultrasonic peeling, anti-cellulite, firming massage. These procedures will help increase skin elasticity and prevent sagging skin.
Unexpected effects of weight loss
Studies show that in obese patients, a 5-10% reduction in body weight reduces the risk of exacerbation of diabetes, cardiovascular disease and improves overall health.
Let's look at 13 changes that happen in a person's life after losing excess weight:
- A surge of strength and energy. After losing weight, a person becomes more mobile, it is easier for him to perform physical activities and even climb stairs. Improve memory and concentration. Brain activity increases, the amount of information remembered increases.
- Sexual desire increases, a person feels more attractive. During the research, American scientists concluded that when one of the two loses 30 kg, family relationships will improve.
- Reduces the risk of certain diseases and the development of cancer. Excess weight causes an inflammatory response in the body, changing cells in the body. Losing weight even by 5% reduces the risk of cancer.
- Restore psycho-emotional balance.
- Change in taste.
- Strengthens bones and joints by reducing the load on them.
- Reduce health maintenance costs by an average of 42%. This is due to the fact that obese people are more likely to suffer from chronic diseases that require ongoing treatment.
- Confidence and career development. According to statistics, thin people are 5 times more likely to find a new job and increase their income than overweight people. This model especially applies to women.
- Reduced need for medication. Losing weight reduces blood cholesterol levels. As a result, the need for high blood pressure medication is reduced. Maintaining a normal weight reduces the development of diseases of the cardiovascular system, gastrointestinal tract and thyroid gland. Interestingly, after losing weight, heartburn and asthma become less bothersome.
- Increase skin firmness. If during the weight loss process you limit yourself to just following a diet and ignore exercise and massage, the weight loss results can be very disappointing. Sagging skin in problem areas (abdomen, thighs, buttocks, arms) is an unpleasant side effect for every woman. To get rid of it, you need to apply tightening procedures or start regularly visiting the pool, massage therapist or beautician.
- Normalize sleep. Excessive weight loss will "free" a person's upper airway from the soft tissue that is blocking it. Thanks to that, sleep becomes better and lasts longer than 22 minutes.
- Increase your chances of getting pregnant. Remember, obesity in women can cause polycystic ovary syndrome and infertility. These effective diets will help you lose unwanted weight, restore the function of internal organs and increase your chances of conceiving and giving birth to a healthy baby.
- Improved vision. Don't forget that being overweight increases the risk of diabetes, which negatively affects all body systems, including vision. According to research from the University of Georgia, obesity reduces the amount of lutein and zeaxanthin in the retina, causing age-related degenerative changes.
Weight loss has a beneficial effect on the entire human body: hormonal balance is normalized, immunity increases, mental and physical performance increases, erection problems disappear, the load on the joints and cardiovascular system is reduced. Thanks to that, life takes on new colors, quality increases significantly and every day brings more joy.
Conclusion
The benefits of losing weight are health, beauty, confidence, increased longevity, a healthy, balanced body, and harmonious emotions.
For weight loss of 1-3 kg, an effective diet for 7 days (buckwheat, kefir) is suitable, for weight loss of 4-10 kg, use a diet lasting from 2 weeks to1 month (Japanese, protein, "6 petals", diet for lazy people). If you are overweight by 20 kg or more, you should see a doctor and consult a doctor, and also pay attention to the "protein" programs of Dukan, Maggi, Protasov or the Kremlin diet. They are designed for gradual weight loss over 2-6 months.
To avoid excess weight returning after the diet is over, pay attention to what you eat. Measure your body mass regularly, it should not increase. Also, take vitamin and mineral complexes. Monitor sleep time and quality, sleep-deprived people tend to overeat. Exercise more, drink more water, eat more protein and vegetables, improve your self-esteem.
Remember, you can eliminate 70 to 150 grams of fat per day. Find more hobbies that bring you joy. Besides food, there are many other interesting things to do - socializing with loved ones, going for walks, dancing, music, traveling and hobbies. This setting will help increase your own motivation, and compliance with proper nutrition will become much easier. Lose weight wisely and enjoy life!