The World Health Organization has recognized obesity as a common problem of our time. In our article, we will look at the most effective diet for weight loss with detailed methods, descriptions, rules and benefits.
Today, around 500 million people worldwide are overweight.
According to statistical data, the most common countries for "mass obesity" in adults are: Mexico (32. 8%), USA (31. 8%), Syria (31. 6%), Venezuela, Libya (30. 8%). Excessiveweight indicates the metabolism in the body and worsens with the development of associated diseases.
Today, there are a huge number of different diets that aim at rapid or systematic weight loss. Among the various diets for weight loss, choosing the most effective method is quite difficult, because its effectiveness depends on the individual characteristics of the body (initial weight, state of health, hormone level, speed of substances).
Let's consider the main reasons that cause the development of obesity, the 12 most effective diets for fighting excess weight, health and a toned body, as well as what changes occur in the body after losing weight.
Where does excess weight come from and what does it lead to?
Causes of obesity:
- Consumption of large amounts of high-calorie food and a sedentary lifestyle, when the received energy is not fully consumed.
- Genetic predisposition.
- Cat. It is interesting that women gain weight faster due to hormonal characteristics of the body and less muscle mass compared to men.
- Age factors. It has long been known that with age the metabolism slows down, energy needs decrease, which leads to gradual accumulation of fat and weight gain.
- Primary endocrine gland pathology or hypothalamic dysfunction.
- The presence of a tumor.
Possible consequences of obesity:
- gastrointestinal diseases;
- pancreatitis;
- arterial hypertension;
- gallbladder disease,
- liver;
- diabetes mellitus type 2;
- cardiac ischemia;
- stroke;
- amenorrhea,
- infertility,
- menstrual irregularities in women,
- sexual impotence in men;
- pathologies of the respiratory, musculoskeletal system (hypoventilation syndrome, gout, osteoarthritis);
- vascular diseases of the lower extremities.
In addition to the negative impact on health, obesity disrupts the psycho-emotional balance: it increases the level of anxiety, leads to frequent depression, reduced sexual activity, makes it difficult to find a job and lowers self-esteem.
Excess weight in advanced stages causes endocrine dysfunction, leading to death.
12 effective diets for weight loss
Let's take a look at the most effective and famous diet for weight loss. Regardless of the chosen method, any method involves maintaining an optimal water regime: 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 extra pounds faster.
The best child to fight excess weight.
1. Japanese diet
The specialty of this technique is the high speed of weight loss: in 13-14 days you will become 7-10 kilograms lighter. The effectiveness of the Japanese diet is achieved by completely restructuring the metabolism. In this case, the obtained result lasts at least 2 years. When following a dietetic diet, the consumption of alcohol, sugar, salt, pastries and any sweets is prohibited. The Japanese diet for weight loss is low-calorie, includes foods with a low carbohydrate content, which is why the body has to burn accumulated fat for energy. During the diet, the stomach decreases in size, 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 phases: "Attack", "Alternation", "Consolidation" and "Stabilization", each of which has its own nutrition, duration, permitted and prohibited foods. General nutrition recommendations: do morning exercises every day, add oat bran to meals, walk outside for at least 30 minutes. The Dukan method of weight loss does not limit the amount of "allowed" food consumed, excludes the use of chemical additives and drugs and is considered safe to use.
3. Buckwheat diet
It belongs to the type of strict mono-diets, designed for fast, express weight loss. The main component of the method is buckwheat, which must be prepared according to a special recipe. Cereals must 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 kilograms of weight), if necessary, the period of adherence can be increased to 14 days (weight decreases by 6-10 kilograms). During weight loss, in addition to buckwheat, it is 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 a deterioration in your health while on the buckwheat diet, it is recommended to introduce low-calorie fruits (apples, oranges, grapefruit) into your daily diet.
4. Protein diet
The basic 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, which will help you get rid of 4-8 extra pounds in this period. Daily protein plan: eat small portions every 3 hours. Carbohydrate foods with a low glycemic index (up to 40) can be included in the daily diet: soybeans, cucumbers, walnuts, chickpea puree, citrus fruits. For rapid weight loss and increase in muscle mass, it is recommended to perform strength exercises.
5. Diet from a TV presenter
The most important component of the menu is protein products. 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 that proteins should not be combined with carbohydrates in one meal. Eating meat and grains at the same time is strictly prohibited, it is better to combine them with herbs and vegetables separately.
The duration of the diet is 1 month, then everything depends on the result. In the initial phase, the daily caloric content of consumed food should not exceed 1200 kilocalories, gradually this figure decreases to 1000 kilocalories per day. In addition, the doctor states the importance of a positive attitude, one should eat in a good mood and in a calm environment, psychologically adapt to the fact that food is a holiday for every cell of the body. Before you swallow your food, the TV host advises you to chew it thoroughly. This will reduce the burden on the digestive system and prolong the health of the teeth. The diet allows you to lose up to 25 kilograms in 2 months.
6. Maggi diet
The diet promises weight loss of 10 to 20 kilograms in 4 weeks. The Maggi method includes the following most effective diet: cottage cheese and egg. Which option to choose depends on individual dietary preferences and health status. Both options are effective. The Maggi diet is not a mono-diet; her diet includes vegetables, fruits and meat. The products are selected in such a way that they activate the burning of accumulated fat and remove toxins from the body.
7. Energy diet
A modern method for rapid weight loss with minimal effort. Energy diets are a set of special cocktails that replenish 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, which will help you lose 10-30 kilograms in that period.
8. Kremlin diet
The essence of the diet is to calculate the amount of carbohydrates consumed daily (you can eat a maximum of 40 units per day); all flour products and sweets should be excluded from the diet. You are allowed to eat plenty of protein foods. In the first week of monitoring the Kremlin nutrition system, the result of weight loss is 4-5 kilograms, in 30 days - 10 kilograms, in 2-3 months - 20 kilograms.
9. Diet with six petals
The principle of the method is the daily change of the following mono-diet: fish, vegetables, chicken, cereals, fresh cheese and fruit. Constantly changing the main product prevents the body from getting used to the component and "stagnant" weight. The effectiveness of the weight loss diet is surprising: weight loss per day ranges from 0. 5 to 0. 8 kilograms. As a result, in 2 weeks of following "6 petals" you can lose 15 kilograms.
10. Diet for lazy people
In its classic form, this is a mono-diet on water, which does not require financial investment, time and effort for the preparation of permitted dishes. The main rule of the diet for lazy people is to drink 250 milliliters of pure water before each meal, including snacks. The amount of food consumed should be reduced by 2 times. Fast-digesting carbohydrates, foods with a high fat content, pickles, canned foods and smoked foods are excluded from the menu. The preferred method of cooking is baking or boiling. Depending on your goals, you can lose 10-12 kilograms in 14 days.
11. Kim Protasova's diet
It is a low-calorie weight loss system. An average daily diet provides the body with 1200-1500 kilocalories of energy. Kim Protasova's diet consists of protein foods (boiled eggs, lactic acid products, lean meat), non-starchy vegetables and permitted fruits (orange, grapefruit, apple). Usually, Protasov's diet is divided into 3 phases: vegetarian, with the addition of meat and consolidating. The duration of the diet is 5 weeks. In that period you can lose 10 kilograms.
12. Kefir diet
This is a strict mono-diet for weight loss, which 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 for consumption is low-fat kefir or 1%. One should drink a liter of fermented milk drink in five doses a day. During breaks, drink water, at least 1. 5 liters per day. After 3 "kefir" days, the weight is reduced by 1. 5 kilograms, after 1 week - by 3, in 14 days - by 8. In order to avoid increased secretion of gastric juice, the development of gastritis and exacerbation of ulcers, it is not recommended toyou follow a strict diet with fermented milk for more than 14 days.
As you have seen, there are many ways to lose weight effectively. Achieving the desired result requires strict adherence to the principles of nutrition, water regime and daily physical activity. When losing weight, swimming, yoga and gymnastics are recommended. It is useful to do mesotherapy, wraps, ultrasonic peeling, anti-cellulite, tightening massage. These procedures will help increase skin turgor and avoid skin sagging.
Unexpected effects of weight loss
Research shows that in obese patients, reducing body weight by 5-10% reduces the risk of worsening diabetes mellitus, cardiovascular diseases and improves overall health.
Let's look at 13 changes that happen in a person's life after getting rid of extra pounds:
- A burst of strength and energy. After losing weight, a person becomes more mobile, it is easier for him to perform physical activity and even climb stairs. Improving memory and concentration. Brain activity increases, the amount of memorized information increases.
- Increased libido, a person feels sexier. During the research, American scientists came to the conclusion that when one of the partners loses 30 kilograms, family relations improve.
- Reducing the risk of certain diseases and developing cancer. Excess weight causes inflammatory reactions in the body, changes in body cells. Losing weight by as much as 5% reduces the risk of cancer.
- Restoring psycho-emotional balance.
- Changes in taste buds.
- Strengthening bones and joints by reducing the load on them.
- Reduction of health maintenance costs by an average of 42%. This is due to the fact that obese people more often have chronic diseases that require continuous treatment.
- Self-confidence and career development. According to statistics, slim people find a new job and increase their income 5 times easier than overweight people. This pattern is especially true for 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 body weight reduces the development of diseases of the cardiovascular system, digestive tract and thyroid gland. It is interesting that after losing weight, heartburn and asthma are less bothersome.
- Increased skin turgor. If during weight loss you limit yourself only to diet, ignore exercise and massage, the result of weight loss can be very disappointing. Loose skin on problem areas (stomach, thighs, buttocks, arms) is an unpleasant side effect for every woman. To eliminate it, you need to resort to tightening procedures or start regularly visiting the pool, massage therapist or cosmetologist.
- Normalization of sleep. Losing extra pounds "frees" a person's upper airway from the soft tissue that blocks it. As a result, sleep becomes better and 22 minutes longer.
- Increased chances of pregnancy. Remember, obesity in women can cause polycystic ovary syndrome and infertility. These effective diets will help you lose unwanted weight, restore the functioning of internal organs and increase the probability of conceiving and giving birth to a healthy child.
- Improved vision. Do not forget that excess weight increases the risk of developing 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, which causes age-related degenerative changes.
Weight loss has a beneficial effect on the entire human body: the hormonal balance is normalized, immunity is strengthened, mental and physical performance increases, erection problems disappear, and the load on the joints and cardiovascular system is reduced. As a result, life takes on new colors, its quality increases significantly, and every day brings more and more joy.
Conclusion
The advantages of losing weight are health, beauty, self-confidence, extended life expectancy, a healthy and fit body, and emotional harmony.
For weight loss of 1-3 kilograms, effective diets for 7 days are suitable (buckwheat, kefir), for weight loss of 4-10 kilograms, use a diet lasting 2 weeks to 1 month (Japanese, proteins, "6 petals", diet for lazy people). If the excess weight is 20 or more kilograms, an examination and consultation with a doctor is recommended, and also pay attention to the "protein" programs Dukan, Maggi, Protasov or the Kremlin diet. They are designed for gradual weight loss over 2-6 months.
To prevent excess weight from returning after the diet is over, watch what you eat. Measure your body volume regularly, it should not increase. In addition, take vitamin-mineral complexes. Monitor the duration and quality of sleep, a person who is sleep-deprived is prone to overeating. Move more, drink lots of water, eat protein and vegetables, increase your self-esteem.
Remember, you can get rid of 70 to 150 grams of fat per day. Find more hobbies that bring you pleasure. In addition to food, there are many other interesting things - communication with loved ones, walks, dancing, music, travel and hobbies. This installation will help you increase your own motivation, and sticking to a proper diet will be much easier. Lose weight wisely and enjoy life!