A slender and fit figure is a dream of both the fairer sex and most men.In the process of achieving the perfect body shape, not every diet can be effective and safe for human health.
Not everyone will be able to adhere to strict nutrition restrictions to reduce weight.The list of possible diets is constantly updated.But most people seek to lose weight give preference to already proven methods.
Types of diets for use at home
Those who are faced with the problem of excess weight often ask the question - on which diet you can quickly lose weight.In pursuit of the ideal form, an important condition is the rejection of bad habits associated with the organization of nutrition.A large amount of snacks should be excluded and the nutrition should be organized in such a way that during the day it is not to experience a feeling of hunger.There are many varieties of diets that allow you to get rid of excess weight.
When choosing a preferred type of diet, the individual characteristics of the body, the presence of chronic diseases, in order to avoid possible health problems in the future.
Vegetable
A vegetable diet for weight loss involves eating various types of vegetable crops.Vegetables can be raw or already processed.
The daily consumption rate is at least 400 grams (excluding potatoes)
Preference is given to the following products:
- carrot;
- zucchini (tsukkini);
- sweet pepper;
- green;
- tomatoes.
In addition to the listed vegetables, the diet allows you to eat fruits, rye bread, dairy products of low fat content.Adhering to the vegetable diet, you need to drink 2-3 liters of clean water per day daily in order to avoid possible negative consequences.
Vegetable diet is one of the best food patterns that allows you to lose 10 kg for a month.
Cabbage
The cabbage diet allows you to get rid of excess fat in a short time and lose up to 10 kg of excess weight.Cabbage is rightfully considered a unique product. The fiber contained in it and low calorie content (28 kilocalories per 100 g) contribute to rapid weight loss.Despite the low energy value, cabbage is rich in potassium.Following the rules of cabbage diet, you can lose 10 kg for a month.
During the cabbage diet, you should refrain from using the following products: bakery products, various sauces, white rice,
Potatoes, bananas, sweets, rapidly soluble coffee, sweet drinks.
Apple
Apples belong to low -calorie foods (35 kcal per 100 g).Apples are rich in vegetable fiber, thanks to which excess fat is removed from the body.
The fruit cannot be consumed in unlimited quantities.
Diet options recommending 2 kg of apples per day will not bring the desired result.
Carbohydrate
There are various options for a carbohydrate diet.The main thing that unites them is that each of them involves eating foods containing a certain amount of carbohydrates.
It is important to remember that “fast” and “slow” carbohydrates are distinguished.The “slow” are absorbed in the body for a longer time, unlike “fast”, which turn into fat deposits.
Adhering to the principles of nutrition of a carbohydrate diet, preference should be given to “slow” carbohydrates.This allows you not to feel hunger for a long time and not overeat.
Carbohydrates are one of the main elements without which the normal functioning of the body is impossible.A popular fruit allowed by a carbohydrate diet is a banana.Despite the high calorie content (90 kcal per 100 g), bananas are considered a dietary product.They contain fiber, vitamins of group A, B, E, trace elements in them in high concentration.Food based on carbohydrates is a light diet for quick weight loss that does not harm the body.
Buckwheat
According to real reviews, the buckwheat diet allows you to lose extra pounds in a short time.An important requirement that must be observed at the end of the diet is a smooth way out of it so that the lost fat does not return again.The cereal contains a large number of different vitamins and minerals, which has a beneficial effect on the general state of the body. The main rule of such a diet is to eat exclusively permitted groats for 7-14 days.
Rice
The best and most simple budget diet that allows you to lose weight by 5 kg a week is rice.Available price, simplicity of cooking made rice with a popular product that is used for a diet at home.Following the rice diet, it is important to remember that it is better not to salt the cereal.As a spice, it is allowed to use dried sea cabbage.To diversify the diet, it is allowed to add a crushed apple, vegetables to rice porridge.
The duration of the diet is two weeks.
Protein
Preference is given to food with a high concentration of protein - various types of meat, seafood.It is allowed to use vegetables in small portions.Protein suppresses the feeling of hunger, saturates the body, helps to preserve the muscle mass of the body.The main principle of the diet is the use of products rich in protein with a minimum amount of carbohydrates.
Kremlin
Refers to protein types of diets, combining a number of advantages.A similar type of nutrition allows you to achieve a quick result, which will last for a long time.The menu has a variety of and delicious dishes.Despite the apparent simplicity, such a power scheme requires a person to constant calculation of eaten portions that must be strictly controlled.
Egg
Eggs are an indispensable source of protein and amino acids, fats, carbohydrates and vitamins of group B and D.
The egg diet is based on the daily use of this product.Due to the low calorie content, the eggs accelerate the metabolism, which, in turn, allows you to reduce overweight.Following this power circuit, it is important to remember the following recommendations:
- monitor the amount of plant and animal proteins;
- exclude sweets, cereals, potatoes from the diet;
- It is better to cook eggs without adding vegetable oil;
- Divide the amount of food consumed into three doses.
In the process of the diet, the drinking mode must be observed: the amount of clean drinking water per 1 kg of body weight is 30-40 ml.
The protein present in chicken eggs is well absorbed by the body.
Japanese
The Japanese diet belongs to low -carb and low -calorie nutrition systems.It is rightfully considered one of the most optimal options for an effective diet for quick weight loss.In two weeks, it allows you to get rid of extra pounds, and the result will remain for a long time.The number of meals is no more than three per day.During the diet, it is allowed to eat: chicken, fish and seafood, dairy products, eggs, olive oil, coffee, green tea.The use of delicious and healthy products will be the key to quick and successful weight loss.
Kefir
Such a sour -milk product as kefir is included in the diet menu by many dietetologists.A hard diet for quick weight loss based on this product lasts at least three days.It is forbidden to eat other foods.
In order not to harm the body, to adhere to a nutrition pattern based on kefir is not recommended more than once every two months.
Keto diet
During the so-called “keto-diet”, the human body receives the required amount of nutrients and calories, while not experiencing hunger.However, losing weight, being on such a meal, is problematic.
It is important to remember that ketosis, which supposedly underlies this diet, occurs only if a person does not receive or receives not enough energy from food.If there is a lot of fat, there will be no ketosis.Like losing weight.
English
The main principle on which the English diet is based is the alternation of the diet, which implies the presence of “protein” and “vegetable” days.The duration of the diet should be at least 20 days.Before its start, it is recommended to spend several unloading days.
It is important to remember that when following the recommendations of the English diet, drinking mode must be observed.
Following the established rules, you can lose 10 kg without harming the body.The diet has received approval from most nutritionists and is one of the most easy diets at home.
Chocolate
Chocolate diet is a way to lose extra pounds that will like lovers of this product.This power scheme belongs to the monojot group.It is designed for a period of 5 to 7 days, for which you can drop 3-6 kg of excess body weight.
Water
The essence of the water diet is not a complete rejection of ordinary food products, but in the competent water-drinking regime in order to lose weight.A similar power circuit is considered one of the most effective diets at home.There are one -day and three -day water diets.Water diet is the fastest and most effective if you need to get rid of a couple of extra pounds in a short time.
It is recommended to drink one glass of warm drinking water immediately after waking up, half an hour before breakfast, an hour before lunch and 2.5 hours before dinner.The main rule is to use only clean drinking water.
Which of the diets are considered the most effective
Simple diets at home allow you to quickly lose weight.Despite their effectiveness, most nutritionists recommend not following their strict restrictions, but to adhere to the rules of a healthy diet.The most popular from them were cabbage, buckwheat and kefir.
Buckwheat cereals have a beneficial effect on the general condition of the body.
How to quickly lose weight by 10 kg
Losing weight even with effective diets by 10 kg per week is impossible and dangerous for health.The loss of 20 kg in a short period of time is considered an emergency type of weight loss.Therefore, the process of weight loss should be gradual and smooth.The safe scheme of weight loss is considered the one, thanks to which up to 5 kg of excess weight is lost in two weeks.
Reset 10 kg in a certain period of time is possible if you follow a number of recommendations:
- Create a calorie deficit (you need to spend more than consumed).
- Adhere to the optimal drinking regime.
- Do not use high -calorie foods.
- Lead an active lifestyle.
Emergency weight loss is a difficult process from both the physical side and psychological.In the process of diet, it is important not to harm your own body.
Light options
Light diets allow you to get rid of 3-4 kg of excess weight at home.All of them unites the following:
- Following the rules of a healthy diet that excludes calorie products (sweets, pastries);
- A decrease in the amount of salt consumed, which contributes to the retention of fluid in the body.
The lightest option is a three -day diet, as a result of which weight can be reduced.The daily amount of food consumed is advisable to divide into 5-6 doses.
Preference should be given to vegetables and nuts.
Hard options
Following strict food restrictions, it is important to monitor the state of your health.A meager and limited diet can adversely affect the work of vital systems of organs.The most gesture diets for quick weight loss are cabbage, buckwheat, kefir.
The most budget diets
The most budget diets, thanks to which you can get rid of extra pounds - rice, buckwheat, cabbage, water, kefir.The indicated power circuits combine one condition - most of the daily diet is one product (rice, buckwheat, kefir or water).All of them are presented in a wide assortment in all grocery stores, and their purchase will not entail serious cash costs.
Without harm to health
The essence of any diet is in food restrictions that can adversely affect the general well -being of a person.In order for the internal systems of the body to function without failures, it is important to provide the body with the constant intake of nutrients.
Balance of nutrition is the main condition for a safe diet.
Which scheme is best suited for weight loss in women
Fat, concentrated in the abdomen, worries most women with weight problems.To bring yourself into a form, it is necessary not only to lead an active lifestyle, but also to adhere to a certain power circuit.It is worthwhile to configure yourself that it is almost impossible to achieve a flat abdomen.This place loses weight in the last turn.You can bring yourself to exhaustion, but the stomach will remain in its place, unless it will decrease a little in size.
Nevertheless, some recommendations may be given.The amount of sugar consumed should be minimized.A protein protein is a particularly effective diet for losing weight in women.Food with high proteins helps not only to quench hunger for a long time, but also to avoid insulin emissions into the blood, which entail the accumulation of fat deposits in the waist area.
Slimming diet for men
The male diet is built on a balanced diet in which: fish (more often) and meat (less often), vegetables (in addition to potatoes), nuts, and vegetable oils should be represented.Prolonged starvation is not recommended, which will negatively affect the production of testosterone.In the process of getting rid of excess fat, men should refuse to eat fast food, pastries, sweets.The optimal number of meals is 5-6 doses during the day.
Review of reviews of losing weight
Analyzing the numerous reviews of people who, using a diet without harm to health, gets rid of extra pounds, it becomes clear - the process of choosing a power circuit to reduce weight is individual.So, women who gained excess weight after childbirth note the effectiveness of Japanese and protein diets.According to the reviews of young mothers, the most effective was Japanese.In the postpartum period, it is important to include in the diet foods rich in proteins and vegetable fiber.
The Japanese diet allowing the use of seafood, low -fat meat, vegetables and fruits allowed many people to lose weight without damage to their health.
Those who sought to get rid of 3-4 kg of excess fat noted that buckwheat, kefir and cabbage became the most effective diets.Having studied the reviews of men, we can conclude that most of them prefer protein diets that allow not only to lose weight, but also to build muscles, of course, while engaged in physical culture.
It is not recommended to limit themselves in nutrition to pregnant women and nursing mothers who especially need vitamins and trace elements.
The main disadvantage of limited nutrition is its unbalanced.
Proper nutrition for weight loss
The success of the struggle with excess weight depends not only on the level of physical activity of a person, but also on the diet of his nutrition.It is important to remember a few simple rules:
- Food should be balanced;
- The daily amount of food is recommended to be divided into 5-6 doses, which will not feel the feeling of hunger during the day;
- In the daily diet, fruits and vegetables should be present;
- It is necessary to exclude sugar, fatty and fried foods and reduce the amount of salt consumed as possible.
Many nutritionists advise drinking a glass of pure water before each meal.Water will allow the work of the digestive organs, fill the space of the stomach, so that the feeling of satiety will come faster.
Conclusion
Those who at least once encountered the problem of overweight have more than once wondered - on which diet you can quickly lose weight without harming the body.
There is no unequivocal answer to this question.The choice of a dietary circuit depends on the individual characteristics of the body, the presence of diseases, allergies to certain products.
The best diet for quick weight loss is a balanced diet with low calorie content.
The result will be achieved faster if food restrictions are supplemented with an active way of life and sports.