The World Health Organization has recognized obesity as a common problem of our time. In our article we will review the most effective diets for losing weight with detailed methods, descriptions, rules and advantages.
Today approximately 500 million people in the world are overweight.
According to statistics, the most common countries for "mass obesity" among adults are: Mexico (32. 8%), United States (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 is 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, state of health, hormonal levels, speed of substances).
Let's consider the main reasons that provoke the development of obesity, the 12 most effective diets to combat 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 quantities of high-calorie foods and a sedentary lifestyle, when the energy received is not fully expended.
- Genetic predisposition.
- Flooring. Interestingly, women gain weight faster due to the hormonal characteristics of the body and less muscle mass compared to men's physiques.
- Age factors. It has long been known that with age, metabolism slows down, energy needs decrease, which leads to gradual accumulation of fat and weight gain.
- Primary pathology of the endocrine glands or dysfunction of hypothalamic functions.
- Presence of a tumor.
Possible consequences of obesity:
- gastrointestinal diseases;
- pancreatitis;
- hypertension;
- gallbladder disease,
- liver;
- type 2 diabetes mellitus;
- cardiac ischemia;
- hit;
- amenorrhea,
- infertility,
- menstrual irregularities in women,
- sexual impotence in men;
- pathologies of the respiratory and musculoskeletal system (hypoventilation syndrome, gout, arthrosis);
- vascular diseases of the lower limbs.
In addition to the negative impact on health, obesity disrupts psycho-emotional balance: it increases anxiety levels, leads to frequent depression, decreases sexual activity, causes difficulty in finding work and reduces self-esteem.
Excess weight in advanced stages causes endocrine dysfunction, which leads to death.
12 effective diets for losing weight
Let's take a look at the most effective and well-known diets for losing weight. Regardless of the method chosen, 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 fight 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 the metabolism. In this case the result obtained lasts at least 2 years. When following a dietary diet, it is forbidden to consume alcohol, sugar, salt, baked goods and sweets. The Japanese diet for weight loss is low-calorie, includes foods low in carbohydrates, thanks to which the body must burn accumulated fat to obtain 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 diet, duration, permitted and prohibited foods for consumption. General diet tips: do morning exercises every day, add oat bran to your meals, walk outdoors for at least 30 minutes. The Dukan weight loss method does not limit the amount of "permissible" 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 express rapid weight loss. The main component of the method is buckwheat, which must be prepared according to a special recipe. The cereal should not be boiled, it should be poured with boiling water and left to stand for about 8 hours. However, you cannot add seasonings, sugar or salt. After this time, buckwheat porridge can be consumed in unlimited quantities.
In the classic version, the buckwheat diet is designed for 7 days (in 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 of 6 -10 kilograms). When losing weight, 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 health while following the buckwheat diet, it is recommended to introduce non-calorie fruits (apples, oranges, grapefruits) into your daily diet.
4. Protein diet
The basic rule of a protein diet is that 85% of the slimming 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 kilos during this period. Daily protein plan: Eat meals in small portions every 3 hours. It is allowed to introduce carbohydrate-based 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 gain muscle mass, it is recommended to perform strength exercises.
5. Diet of a TV presenter
The most important component of the menu is protein products. Doctor of medical sciences and TV host 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 separately with herbs and vegetables.
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 emphasizes the importance of a positive attitude, you should eat in a good mood and in a calm environment, mentally adapt to the fact that food is a holiday for every cell of the body. Before swallowing food, the TV presenter recommends 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 weight loss of 10 to 20 kilograms in 4 weeks. The Maggi method includes the following most effective diets: cottage cheese and eggs. Which option to choose depends on individual food preferences and health status. Both options are effective. The Maggi diet is not a mono diet; its diet includes vegetables, fruit and meat. The products are selected in such a way as to activate the burning of accumulated fat and eliminate toxins from the body.
7. Energy diets
A modern method to lose weight quickly with minimal effort. Energy diets are a series of special cocktails that replenish the human body with the maximum amount of nutrients with a minimum of calories. The products in the line contain vitamins, minerals, proteins, fats, carbohydrates and fibre. This is an effective diet designed for 4-6 months, which will help you lose 10-30 kilograms 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 can eat a lot of protein foods. In the first week after 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 Petal Diet
The principle of the method is the daily alternation of the following mono-diets: fish, vegetables, chicken, cereals, cottage cheese and fruit. Constantly changing the main product prevents the body from getting used to the "stagnant" component and weight. The effectiveness of the diet for weight loss is surprising: weight loss per day varies from 0. 5 to 0. 8 kilograms. As a result, in 2 weeks 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 permissible dishes. The main rule of the diet for lazy people is to drink 250 ml of clean water before each meal, including snacks. The amount of food consumed should be reduced by 2 times. Quickly digestible carbohydrates, high-fat foods, pickles, canned food and smoked foods are excluded from the menu. The preferred cooking method is baking or boiling. Depending on your goals, you can lose 10-12 kilograms in 14 days.
11. Kim Protasov 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 consists of protein foods (boiled eggs, lactic acid products, lean meat), non-starchy vegetables and allowed fruits (orange, grapefruit, apple). Conventionally, the Protasov diet is divided into 3 phases: vegetarian, with the addition of meat and consolidative. The duration of the diet is 5 weeks. During this time, you can lose 10 kilograms.
12. Kefir diet
This is a strict mono diet for weight loss, which is popular nowadays. The following light 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 or 1% kefir. One 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 days of "kefir", 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 lose weight effectively. To achieve the desired result, strict adherence to the principles of diet, water regimen and daily physical activity is necessary. While losing weight, it is recommended to practice swimming, yoga and gymnastics. It is useful to do mesotherapy, compresses, ultrasonic peeling, anti-cellulite, firming massage. These procedures will help increase skin turgor and avoid sagging skin.
Unexpected effects of weight loss
Studies show that in obese patients, reducing body weight by 5-10% reduces the risk of exacerbation of diabetes mellitus, cardiovascular disease and improves overall health.
Let's look at 13 changes that occur in a person's life after getting rid of extra pounds:
- A wave of strength and energy. After losing weight, a person becomes more mobile, it is easier for him to carry out physical activity and even climb stairs. Improve 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.
- Reduce 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 your cancer risk.
- Restore psycho-emotional balance.
- Changes in taste buds.
- Strengthen 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 get chronic diseases that require continuous treatment.
- Self-esteem and professional growth. According to statistics, it is 5 times easier for thin people to find a new job and increase their income than overweight people. This model applies especially to women.
- Reduced need for medications. Losing weight lowers blood cholesterol levels. As a result, the need to take high blood pressure medications is reduced. Maintaining a normal weight reduces the development of diseases of the cardiovascular system, digestive tract and thyroid. Interestingly, after losing weight, heartburn and asthma are less bothersome.
- Increased skin firmness. If while losing weight you limit yourself to following a diet, neglecting exercises and massages, the result of weight loss can be very disappointing. Sagging skin in problem areas (abdomen, thighs, buttocks, arms) is an unpleasant side effect for every woman. To eliminate it, you need to resort to strengthening procedures or start regularly visiting the pool, masseur or cosmetologist.
- Normalization of sleep. Losing excess weight "frees" a person's upper respiratory tract of the soft tissue blocking it. As a result, sleep improves and lasts 22 minutes longer.
- Higher 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 having a healthy baby.
- Improved vision. Don't forget that being overweight increases the risk of developing diabetes, which negatively affects all systems of the body, 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 normalizes, 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 of the lazy). If excess weight is 20 kilograms or more, it is recommended to undergo an examination and consult a doctor, as well as 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 you finish the diet, pay attention to 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 lots of water, eat proteins and vegetables, increase your self-esteem.
Remember, you can eliminate 70 to 150 grams of fat per day. Find other hobbies that give you pleasure. In addition to food, there are many other interesting things to do: communicating with loved ones, walking, dancing, music, travel and hobbies. This installation will help you increase your motivation and sticking to proper nutrition will become much easier. Lose weight wisely and enjoy life!