Review of the best diets for weight loss: 5, 10 and 20 kg

2 January 2021

An Overview Of Effective Diets For Weight Loss At Home

In the list of the best diets for weight loss, buckwheat, juice, landing, Ducan diet, the fractional diet system is also very effective. Despite the different compliance rules, all effective diets include recommendations such as drinking more water, vitamin complexes and increasing physical activity.

Where does overweight come from?

There are many reasons for being overweight:

difference between the amount of energy consumed and received with foods high in calories and insufficiently active lifestyle.
age reasons (reduction of the rate of metabolic processes and the need for energy absorption by the body).
disorders of the hormonal system?
diseases of the digestive system?
liver, gallbladder diseases
diabetes?
diseases of the heart system (ischemia, stroke)
irregularities in the menstrual cycle program.
stressful situations, disorders of the nervous system.

Despite all the above factors, the main factor in weight gain is the mismatch between incoming energy and its consumption. When we take in more calories from food than we spend during the day, they are stored in the form of extra pounds.

In case of calorie deficiency, the body starts consuming fat stores, so all diets are based on reducing the daily calorie intake.

Exercise also helps burn calories. Adherence to diets is strongly required to be combined with exercise and after weight loss - to maintain physical exercise. Regular physical activity is one of the best ways to prevent unwanted weight gain.

Advantages and disadvantages of fast food

The best fast weight loss diets combine the following benefits:

master self-discipline skills while refusing starchy foods or sweets.
in the presence of swelling, fast food complexes help remove excess fluid, making the body healthy.
The diet, which is limited to the quantity of products, does not require large expenses, as it includes mono-diets.
refusing sugar, baking, salt, hot spices leads to a healthier body.
Consumption of up to 2 liters of water daily initiates metabolic processes, helps restore blood circulation.

Negative aspects of fast food complexes include:

the risk of dehydration due to the rapid elimination of body fat.
after the fast course, you may have an increased appetite, you should continue to adjust the food
There is a risk of gaining weight again, as the body increases the absorption of nutrients.
Fast food complexes do not contribute to the formation of healthy eating habits, when you observe which weight is kept constant for a long time.

The best fast weight loss diets

Buckwheat diet.Weight loss is achieved depending on the metabolic processes of the body by 1 kg in 1-2 days. Buckwheat should be poured with cold water in the evening, by morning the cereals will swell and be available for eating.
Juice nutritional complex (jusing)is designed for 7 days and includes the use of fresh juices with pulp, vegetable smoothies. The complex is effective and helps rid the body of toxins, toxic substances, fats.
The unloading complexrequires the use of low fat kefir (1 l) and water (2. 5 l) per day. Additional ingredients are cottage cheese (100 g), potatoes (1 pc. ), Chicken fillet (1/4 pc. ), Cucumbers (2 pcs. ). For 6-7 days, you can reduce the weight by 2-3 kg.
The Dukan diethas been programmed for 1-2 months, bringing a consistent positive result. The diet includes preparation, initial stage, stabilization of the effect of weight loss, transfer to the usual diet.
The fractional menu systemis suitable for short-term and long-term use. The complex includes the use of small portions of food for 2. 5-3 hours, the total number of meals is 5-6 per day. You want to break down fats, proteins or carbohydrates.
Kefir Complexis also included in the list of fast diets, designed for 5-7 days. The main drink of the system is kefir, which is consumed up to 1. 5 liters per day. There are also permitted products. They are added to the diet slowly.
Japanese diet food hygieneis designed for 7 days, the system undertakes the removal of gluten, it is considered a schedule of hours and portions. Weight loss is allowed by 4-5 kg in 7 days.
Soup dietis designed to burn fat, based on the inclusion of onion soup in the diet. The complex is nutritious, saturated with vitamins, reduces appetite, improves intestinal activity due to the presence of liquid dishes.
Curd dietis useful, well absorbed by the body. Fermented dairy products can help reduce hunger. However, there are contraindications for people with allergies, intestinal diseases.
Avocado-based compleximproves digestion, saturation of the body with micronutrients and complexes of vitamins, dietary fiber, protein compounds, vegetable fats.

Effective fast weight loss diets

The rating contains simple recipes that have no restrictions and do not require complex dishes.

For 5 kg

The diet menu is developed for 7 days.
The rules restrict dinner, the last day of the meal takes place from 16: 00 to 17: 00.
It is recommended that you follow the list of specific products and the calorie content of food.
Excludes from the menu salt, sweeteners and preservatives, wine, liqueur.
Fruits on the menu are recommended to be distributed between the main courses during the day. It is important to limit the consumption of carbonated beverages.

Sample diet menu for the week:

Monday

breakfast - fish fillet (50 g), vegetable salad with rapeseed oil (3-4 drops), 1% fermented milk drink (250 ml);
for lunch - egg, bread (150 g), chicken fillet (90 g).

Tuesday

for breakfast - steamed beef (80 grams), boiled carrots and potatoes, celery, tea
for lunch - oatmeal, low fat yogurt, cottage cheese (100 g), dates (5 pcs. ).

Wednesday

for breakfast - chicken broth (250 ml), bran bread (3 pcs. ), chicken meat (50 g);
for lunch - bran bread (2 slices), beef (50 g), apple, 2-3 spinach sprigs.

Thursday

for breakfast - buckwheat, tomatoes with rapeseed oil, low-fat kefir (250 ml).
for lunch - long grain or brown rice in water, juice (250 ml), plums, kiwi, cottage cheese (100 g).

Friday

for breakfast - lean beef (60 g), egg, pepper, cucumber;
for lunch - chicken fillet without oils, baked potatoes, orange, dried fruits, apple, nuts (2 pcs. ).

Saturday

for breakfast - vegetable broth without salting (100 ml), rye or bran bread (1 slice), steamed fish (100 g), peas (3 tablespoons. l. ), tea, liquid honey.
for lunch - rice, salad with tomatoes, sesame seeds, 2-3 drops of lemon juice.
for dessert - low-fat milk (1 tablespoon), banana and kiwi (1 pc. ).

Sunday

for breakfast - chicken fillet (60 g), sweet pepper, portion of buckwheat, cottage cheese (2 tbsp. l. ), tea, honey, dried fruit.
for lunch - boiled lentils, beef (100 g), low fat yogurt (125 g), almonds or walnuts (30 g).

For 10 kilos

The list of diets that reduce weight by 7-10 kg includes:

A watermelon-based diet is best in August, early fall. The band is designed for a week or 10 days.
Cucumber diet helps to reduce weight in 10-15 days to 10 kg. The vegetable has low calories, contains minerals and trace elements, has a diuretic effect, removes toxins.
The carrot-based diet program allows you to lose 2-3 pounds every 3 days. It will take 12-15 days to lose weight to 10 kg. Carrots saturate the body with nutrients. During the diet, high-calorie and high-fat meals are not included in the diet, vegetable and fruit juices and smoothies are added.
Protein-based complex for fasting weight loss. According to technical standards, up to 80-85% of the diet includes products with protein, fluoride, calcium (low-fat meats, fish, seafood). For 14-15 days, the complex will reduce body fat by 8-10 kg.

For 20 kilos

To lose weight up to 20 kg, it is necessary to adjust the diet for a period of at least 1 month. You should follow the recommendations of nutritionists:

Do not include unfinished products in food.
1. 5-2 liters of clean water should be consumed per day.
It is important to consult a specialist before a long diet.

How to lose weight properly with fast diets

When using rapid weight loss methods, it is important to follow the recommendations of nutritionists:

It is required to organize meals in small portions at least 4-5 times a day.
To quickly reduce body fat, you need to stimulate metabolic processes in the body, plan fruit snacks, vegetable smoothies, juices without preservatives during breaks.
In the absence of hunger, the body does not accumulate fat deposits.
It is important to stabilize sleep patterns, the rate of weight loss is affected by the balance of periods of intensity, relaxation and harmonious sleep.
Vegetables, smoothies, fruits are used to saturate the body, the products are low in calories and nutritious, rich in fiber.
Cereals boiled in water will help eliminate the feeling of hunger. Porridge increases portion size, saturates the body quickly
It is important to include non-starchy vegetables in your meals (carrots, sweet peppers, tomatoes, various cabbage varieties, onions).
The food is cut into small pieces.
The inclusion in the diet of foods and dishes with chromium helps to rapidly reduce body weight, increase body tone. The substance is found in the complexes of malt, egg yolk, minerals and vitamins. For consistent fat burning, the daily requirement of chromium is 200 mg.

How to fix the result

When switching to a standard diet, you need to maintain a low calorie intake, continue training. To adjust the work of the stomach, it is necessary to gradually include meat dishes and sweets in the diet.

Most high-calorie meals should be consumed at the peak of physical activity. And you should not eat too much before going to bed. The last meal is ideally arranged 3 hours before bedtime.

It is important to limit the consumption of smoked meats, fatty foods and semi-finished products. The calorie content of the menu is gradually increasing. It is important to leave fermented milk drinks, fruits, smoothies, vegetables, muesli, dried fruits, low-fat meat, cottage cheese in the diet.

An integrated approach to weight loss

When maintaining a fast diet, the following parameters are taken into account:

food rules?
product selection?
determination of the calorie content of the dishes.
time and meal plan.

Eat right

Diet rules for a diet:

reduce appetite, vegetable and fruit smoothies, fermented dairy products, the liquid will start the renewal process and increase fat burning.
the presence of vitamins in food supports the body, relieves hunger, it is important to use diets with a balanced composition of minerals and vitamins.
physical activity accelerates weight loss, initiates blood circulation, improves metabolic processes in any dietary complex.
Bad habits (smoking, sedentary lifestyle) negatively affect the weight loss process, it is important to give them up during the course.

Eat the right foods

Recommended by diet:

cereals, bran?
turkey, chicken, rabbit, lamb and other lean meats?
seafood, river fish, sea fish?
fresh herbs?
vegetable crops?
fruit?
durum wheat pasta?
dried fruits, different varieties of nuts.
oils (sunflower, olive, flaxseed);
cottage cheese with low fat and cheese?
low fat dairy products
sugar is replaced by dried fruit, honey, marshmallow, dark chocolate.

There is a list of foods that are not recommended for use in the diet:

sweet pastries, white bread?
sausages, sausages?
fried and fatty foods?
fast food?
unfinished products?
alcoholic beverages?
rich sauces and mayonnaise?
canned sweet juices?
carbonated drinks.

Eat at the right time

According to the rules of nutritionists, breakfast is scheduled no later than 10: 00, meals are until 15: 00, dinner - no later than 19: 00. Some fast diets can change the meal schedule, thelast meal may be in the afternoon (16: 00 hours).