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 benefits.
Today around 500 million people worldwide are overweight.
According to statistics, the most common countries with "mass obesity" among adults are: Mexico (32. 8%), USA (31. 8%), Syria (31. 6%), Venezuela, Libya (30. 8%). Obesity hasthe metabolism in the body and is aggravated by the development of associated diseases.
Today there are a large number of different diets aimed at accelerated or systematic weight loss. Among various diets for weight loss, it is quite difficult to choose the most effective method, since their effectiveness depends on the individual characteristics of the body (initial weight, health status, hormonal levels, rate of substance intake).
Let's consider the main reasons that provoke the development of obesity, the 12 most effective diets to combat extra pounds, for 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:
- Eating large amounts of high-calorie food and leading a sedentary lifestyle when the energy consumed is not fully used.
- Genetic predisposition.
- Floor. Interestingly, due to the hormonal characteristics of the body, women gain weight faster and have less muscle mass compared to men's physique.
- Age factors. It has long been known that with age, metabolism slows down, energy requirements decrease, leading to gradual fat accumulation 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 disorders in women,
- sexual impotence in men;
- Respiratory and musculoskeletal diseases (hypoventilation syndrome, gout, arthrosis);
- Vascular diseases of the lower extremities.
In addition to the negative impact on health, obesity disrupts the psycho-emotional balance: it increases anxiety levels, leads to frequent depression, reduced sexual activity, causes difficulties in finding work and reduces self-esteem.
In advanced stages, obesity leads to 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 method chosen, each method requires maintaining optimal water balance: daily consumption of at least 1. 5 to 3 liters of clean water per day. At the same time, daily physical activity is also necessary, which will help lose excess weight faster.
The best diets for 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 result achieved lasts at least 2 years. When following a dietary diet, the consumption of alcohol, sugar, salt, baked goods and any sweets is prohibited. The Japanese weight loss diet is low in calories and includes low-carbohydrate foods, which is why the body needs to burn accumulated fat for energy. During the diet, the stomach shrinks, making emptying easier.
2. Dukan diet
This is a protein nutrition program. The duration of the diet depends on the amount of excess weight and can last 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 and permitted and forbidden foods for consumption. General nutritional recommendations: do morning exercises every day, add oat bran to meals, walk outside for at least 30 minutes. The Dukan weight loss method does not limit the amount of "permitted" foods consumed, excludes the use of chemical additives and medications and is considered safe to use.
3. Buckwheat diet
It belongs to a type of strict mono diets designed for quick and rapid weight loss. The main ingredient 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 to stand for about 8 hours. However, you cannot add spices, sugar or salt. After this period, buckwheat porridge can be consumed in unlimited quantities.
In the classic version, the buckwheat diet is designed for 7 days (over a certain period of time you can lose 4-5 kilograms of weight), if necessary, the period of adherence can be extended 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 on the buckwheat diet, it is recommended to include calorie-free fruits (apples, oranges, grapefruit) in your daily diet.
4. Protein diet
The basic rule of a protein diet is that a weight loss menu should consist of 85% protein products: lean meat, fish, eggs, dairy products, seafood. This is an effective diet for 14 days that will help you get rid of 4-8 extra pounds during this period. Protein Daily Plan: Eat meals in small portions every 3 hours. It is allowed to include carbohydrate foods with a low glycemic index (up to 40) in the daily diet: soy, cucumbers, nuts, chickpea puree, citrus fruits. To quickly lose weight and build muscle mass, it is recommended to do strength exercises.
5. Diet from a TV presenter
The most important part of the menu is protein products. The 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. The simultaneous consumption of meat and grains is strictly prohibited; 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. In the initial phase, the daily calorie content of the food consumed should not exceed 1200 kilocalories, gradually this value decreases to 1000 kilocalories per day. In addition, the doctor points out the importance of a positive attitude; you should eat in a good mood and in a calm environment, mentally adjusting yourself to the fact that eating is a holiday for every cell of the body. Before swallowing food, the TV presenter recommends chewing it thoroughly. This reduces the burden on the digestive organs and prolongs 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 you choose depends on your individual eating preferences and health status. Both options are effective. The Maggi diet is not a mono diet; the diet includes vegetables, fruits and meat. Products are selected to activate the burning of accumulated fat and remove toxins from the body.
7. Energy diets
A modern way to lose weight quickly with minimal effort. Energy diets are a series of special cocktails that provide 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 that is designed to last 4-6 months and 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 (maximum 40 units per day); all flour products and sweets should be excluded from the diet. It is allowed to eat plenty of protein foods. In the first week according to the Kremlin nutritional system, weight loss is 4-5 kilograms, in 30 days - 10 kilograms, and 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. The constant change of the main product prevents the body from getting used to the component and the weight "stagnates". 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, you can inLose 15 kilograms two weeks after following the "6 Petals. "
10. Diet for lazy people
In its classic form, it is a mono-diet on water that does not require financial investments, time and effort to prepare approved dishes. The main rule of the lazy diet is to drink 250 milliliters of clean water before each meal, including snacks. The amount of food consumed should be reduced twice. Quickly digestible carbohydrates, foods with a high fat content, pickles, canned foods 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'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 consists of protein foods (boiled eggs, lactic acid products, lean meat), non-starchy vegetables and permitted fruits (orange, grapefruit, apple). Conventionally, Protasov's diet is divided into three phases: vegetarian, with the addition of meat and consolidative. 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 that is popular today. The following slight modifications of the sour milk diet are distinguished: kefir curd, kefir apple, kefir egg, kefir buckwheat, kefir cucumber, striped. When following a strict diet, only low-fat kefir or 1% can be consumed. A day you need to drink a liter of fermented milk drink in five doses. Drink water during breaks, 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. In order to avoid increased secretion of gastric juice, the development of gastritis and exacerbation of ulcers, this is not recommendedto follow a strict sour 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 nutrition, water balance and daily physical activity is required. When losing weight, it is recommended to do swimming, yoga and gymnastics. It is useful to do mesotherapy, wraps, ultrasonic peeling, anti-cellulite and firming massage. These procedures help increase skin turgor and prevent 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 and 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 boost of strength and energy. After losing weight, a person becomes more mobile, it is easier for him to engage in physical activity and even climb stairs. Improving memory and concentration. Brain activity increases, the amount of stored information increases.
- Increased libido, a person feels sexier. In the course of research, American scientists came to the conclusion that family relationships improve if one of the partners loses 30 kilograms.
- Reducing the risk of certain diseases and the development of cancer. Excess weight causes inflammatory reactions in the body and changes in the body's cells. Even a 5% weight loss reduces the risk of cancer.
- Restoration of psycho-emotional balance.
- Changes in taste buds.
- Strengthening bones and joints by reducing stress.
- Reduce health maintenance costs by an average of 42%. This is because obese people are more likely to suffer from chronic illnesses that require ongoing treatment.
- Self-confidence and career growth. According to statistics, it is five times easier for slim people to find a new job and increase their income than for overweight people. This pattern is particularly true for women.
- Reduced need for medication. Losing weight lowers blood cholesterol levels. This reduces the need to take medication for high blood pressure. Maintaining a normal weight reduces the development of diseases of the cardiovascular system, digestive tract and thyroid. Interestingly, heartburn and asthma are less bothersome after losing weight.
- Increased skin turgor. If, when losing weight, you limit yourself to following a diet and skip exercise and massage, the result of losing weight can be very disappointing. Sagging skin in 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 regularly visit the swimming pool, masseur or beautician.
- Normalization of sleep. Losing excess weight "clears" a person's upper airway of the soft tissue that has been blocking it, resulting in better sleep and 22 minutes longer.
- Increased chance of becoming pregnant. Remember that obesity in women can cause polycystic ovary syndrome and infertility. These effective diets will help you lose unwanted weight, restore the function of your internal organs and increase the likelihood of conceiving and giving birth to a healthy child.
- Improved visibility. Do not forget that being overweight 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, leading to degenerative age-related changes.
Losing weight has a positive effect on the entire human body: the hormonal balance normalizes, immunity increases, mental and physical performance increases, erection problems disappear and the load on the joints and the cardiovascular system decreases. As a result, life takes on new colors, its quality increases significantly and every day brings more joy.
Diploma
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 (buckwheat, kefir) are suitable; to lose weight from 4-10 kilograms, use a diet lasting from 2 weeks to 1 month (Japanese, protein, "6 petals") , diet for lazy people). If you are overweight by 20 kilograms or more, it is recommended to undergo an examination and see 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 a period of 2-6 months.
To prevent excess weight from returning after you stop the diet, pay attention to your diet. Measure your body volume regularly; it should not increase. Additionally take vitamin and mineral complexes. Monitor the duration and quality of sleep; a person who is sleep deprived tends to overeat. Move more, drink lots of water, eat protein and vegetables, increase your self-esteem.
Remember that you can get rid of 70 to 150 grams of fat per day. Find other hobbies that bring you joy. In addition to eating, 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 maintaining proper nutrition will become much easier. Lose weight wisely and enjoy life!