The World Health Organization has recognized obesity as a common problem of our time. In our article we will look at the most effective diets for weight loss with detailed methods, descriptions, rules, and advantages.
Today, about 500 million people around the world are overweight.
According to statistics, the most common countries for "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 associated diseases.
Today there are a huge number of different diets aimed at accelerated or systematic weight loss. Among the variety of 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, health status, hormonal levels, speed of substances).
Let's consider the main reasons that provoke the development of obesity, the 12 most effective diets for fighting extra pounds, health and a toned body, as well as what changes occur in the body after weight loss.
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 energy received is not fully consumed.
- Genetic predisposition.
- Floor. Interestingly, women gain weight faster due to the hormonal characteristics of the body and less muscle mass relative to the physique of men.
- Age factors. It has long been known that with age, metabolism slows down, energy requirements decrease, which leads to gradual accumulation of fat and weight gain.
- Primary pathology of the endocrine glands or dysfunction of the hypothalamic functions.
- Presence of a tumor.
Possible consequences of obesity:
- gastrointestinal diseases;
- pancreatitis;
- arterial hypertension;
- gallbladder disease,
- liver;
- type 2 diabetes mellitus;
- cardiac ischemia;
- stroke;
- amenorrhea,
- infertility,
- menstrual irregularities in women,
- sexual impotence in men;
- pathologies of the respiratory, musculoskeletal systems (hypoventilation syndrome, gout, osteoarthritis);
- vascular diseases of the lower extremities.
In addition to the negative impact on health, obesity disrupts psycho-emotional balance: it increases anxiety levels, leads to frequent depression, decreased sexual activity, causes difficulties in finding a job, and reduces self-esteem.
Excess weight in advanced stages causes endocrine dysfunction, which leads to death.
12 effective diets for weight loss
Let's look at the most effective and well-known diets 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 excess weight faster.
The best diets to combat extra pounds.
1. Japanese diet
A distinctive feature 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 through a complete restructuring of metabolism. In this case, the obtained result lasts for at least 2 years. When following a dietary diet, it is prohibited to consume alcohol, sugar, salt, baked goods, and any sweets. The Japanese diet for weight loss is low-calorie, it includes foods low in carbohydrates, due to which the body must burn accumulated fat to obtain energy. During the diet, the stomach decreases in size, which makes it easier to exit 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 stages: "Attack", "Alternation", "Consolidation" and "Stabilization", each of which has its own diet, duration, allowed and prohibited foods for consumption. General diet recommendations: do morning exercises every day, add oat bran to your meals, walk outside for at least 30 minutes. The Dukan weight loss method does not limit the amount of "allowed" foods consumed, excludes the use of chemical additives and drugs, and is considered safe to follow.
3. Buckwheat diet
It belongs to a type of strict mono-diets, designed for rapid express weight loss. The main component of the method is buckwheat, which must be prepared according to a special recipe. The cereal must not be boiled; it must be poured with boiling water and left for about 8 hours. However, you cannot add seasonings, 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 (over a given period of time you can lose 4-5 kilograms of weight), if necessary, the period of adherence can be increased to 14 days (weight is reduced by 6-10 kilograms). 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 a deterioration in your health while following the buckwheat diet, it is recommended to introduce non-calorie fruits (apples, oranges, grapefruit) into your daily diet.
4. Protein diet
The basic rule of a protein diet is that 85% of a weight-loss menu 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 over this period. Protein daily plan: eat meals in small portions every 3 hours. It is allowed to introduce carbohydrate foods with a low glycemic index (up to 40) into the daily diet: soy, cucumbers, nuts, chickpea puree, citrus fruits. To quickly lose weight and increase 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 meats, and fish. The main condition is not to combine proteins with carbohydrates in one meal. Eating meat and cereals 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. At the initial stage, the daily calorie content of food consumed 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; you should eat in a good mood and in a calm environment, mentally adjust yourself to the fact that food is a holiday for every cell of the body. Before swallowing food, the TV presenter advises chewing it thoroughly. This will reduce the load on the digestive organs and prolong dental health. The diet allows you to lose up to 25 kilograms in 2 months.
6. Maggi Diet
The diet promises a weight loss of 10 to 20 kilograms in 4 weeks. The Maggi method includes the following most effective diets: cottage cheese and egg. Which option to choose depends on individual eating preferences and health status. Both options are effective. The Maggi diet is not a mono-diet; its diet includes vegetables, fruits, and meat. The products are selected in such a way as to activate the burning of accumulated fat and remove toxins from the body.
7. Energy diets
A modern method to quickly lose weight 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 line's products 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 kilograms over 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 plenty of protein foods. In the first week of following 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. Six Petals Diet
The principle of the method is daily alternation of the following mono-diets: fish, vegetable, chicken, cereal, cottage cheese and fruit. Constantly changing the main product prevents the body from getting used to the component and "stagnating" weight. The effectiveness of the diet for weight loss is surprising: weight loss per day ranges from 0. 5 to 0. 8 kilograms. As a result, in 2 weeks of following the "6 petals" you can lose 15 kilograms.
10. Diet for the lazy
In its classic form, this is a mono-diet on water, which does not require financial investments, time and effort to prepare permitted dishes. The main rule of the diet for the lazy is to drink 250 milliliters of clean water before each meal, including snacks. The amount of food eaten should be reduced by 2 times. Quickly digestible carbohydrates, foods with high fat content, pickles, canned food, 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. Diet of Kim Protasov
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 consists of protein foods (boiled eggs, lactic acid products, lean meat), non-starchy vegetables and allowed fruits (orange, grapefruit, apple). Conventionally, Protasov’s diet is divided into 3 stages: vegetarian, with the addition of meat, and consolidating. The duration of the diet is 5 weeks. During this period, you can lose 10 kilograms.
12. Kefir diet
This is a strict mono-diet for weight loss, which is popular nowadays. The following lightweight 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 allowed product for consumption is low-fat kefir or 1%. A day you need to drink a liter of fermented milk drink in five doses. During breaks, drink water, at least 1. 5 liters per day. After 3 "kefir" days, the weight decreases by 1. 5 kilograms, after 1 week - by 3, in 14 days - to 8. To avoid increased secretion of gastric juice, the development of gastritis, and exacerbation of ulcers, it is not recommended to adhere to a strict fermented milk diet for more than 14 days.
As you have seen, there are many ways to effectively lose weight. To achieve the desired result, strict adherence to the principles of diet, water regime and daily physical activity is required. While losing weight, it is recommended to do swimming, yoga, and gymnastics. 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 losing weight
Studies show that in obese patients, reducing body weight by 5-10% reduces the risk of exacerbation of diabetes mellitus, cardiovascular diseases, and improves overall health.
Let's look at 13 changes that occur in a person's life after getting rid of extra pounds:
- A surge 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 information remembered increases.
- Increased libido, a person feels sexier. In the course of research, American scientists came to the conclusion that when one of the partners loses 30 kilograms, family relationships improve.
- Reducing the risk of certain diseases and the development of cancer. Excess weight causes inflammatory reactions in the body, changes in the cells of the body. Losing weight by even 5% reduces the risk of cancer.
- Restoring psycho-emotional balance.
- Changes in taste buds.
- Strengthening bones and joints by reducing the load on them.
- Reducing the cost of maintaining health by an average of 42%. This is due to the fact that obese people are more likely to have chronic diseases that require ongoing treatment.
- Self-confidence and career growth. According to statistics, slim people are 5 times easier to find a new job and increase their income than overweight people. This pattern especially applies to women.
- Reduced need for medications. Losing weight lowers blood cholesterol levels. As a result, the need to take medications for high blood pressure is reduced. Maintaining a normal weight reduces the development of diseases of the cardiovascular system, digestive tract, and thyroid gland. Interestingly, after losing weight, heartburn and asthma are less bothersome.
- Increased skin turgor. If, while losing weight, you limit yourself to just following a diet, ignoring exercise and massage, the result of losing weight can be very disappointing. Sagging skin on problem areas (abdomen, 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 excess weight "frees" a person’s upper respiratory tract from the soft tissue that has been blocking it. As a result, sleep becomes better and 22 minutes longer.
- Increased chance of getting pregnant. Remember, female obesity can cause polycystic ovary syndrome and infertility. These effective diets will help you lose unwanted weight, restore the functioning of your internal organs, and increase the likelihood of conceiving and bearing a healthy child.
- Improved vision. Do not forget that being overweight increases the risk of developing diabetes, which adversely 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 degenerative age-related changes.
Losing weight has a beneficial effect on the entire human body: hormonal balance is normalized, immunity increases, mental and physical performance increases, erection problems disappear, and the load on the joints and cardiovascular system decreases. As a result, life takes on new colors, its quality increases significantly and every day brings more joy.
Conclusion
The benefits of losing weight are health, beauty, self-confidence, increased life expectancy, a healthy and fit body, emotional harmony.
To lose weight from 1-3 kilograms, effective diets for 7 days are suitable (buckwheat, kefir), to lose weight from 4-10 kilograms, use a diet lasting from 2 weeks to 1 month (Japanese, protein, "6 petals", diet for the lazy). If excess weight is 20 kilograms or more, it is recommended to undergo examination and consult with 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 prevent excess weight from returning after finishing the diet, watch what you eat. Measure your body volume regularly; it should not increase. Additionally, take vitamin and mineral complexes. Monitor the duration and quality of sleep; a sleep-deprived person is prone to overeating. Move more, drink a lot 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 to do - communication with loved ones, walks, dancing, music, travel and hobbies. This installation will help increase your own motivation and stick to proper nutrition will become much easier. Lose weight wisely and enjoy life!