The World Health Organization has recognized obesity as a common problem of our time. In our article, we will look at the most effective diet for weight loss with detailed methods, descriptions, rules, and advantages.
Today, approximately 500 million people worldwide are overweight.
According to statistics, the most common countries for "mass obesity" among adults are: Mexico (32. 8%), the United States (31. 8%), Syria (31. 6%), Venezuela, Libya (30. 8%). Excess body weight indicates metabolism in the body and is aggravated by the development of related diseases.
Today there are a large number of different diets aimed at accelerated or systematic weight loss. Among the various types of diets for weight loss, choosing the most effective method is quite difficult, because its effectiveness depends on the individual characteristics of the body (initial weight, health status, hormone levels, material speed).
Let's consider the main reasons that trigger the development of obesity, the 12 most effective diets to fight extra weight, 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 causes it?
Causes of obesity:
- The consumption of large amounts of high-calorie foods and a sedentary lifestyle, when the energy received is not fully used.
- Genetic predisposition.
- The floor. Interestingly, women's weight increases faster due to the body's hormonal characteristics and less muscle mass compared to men's physique.
- Age factor. It has long been known that with age, metabolism slows down, energy needs decrease, which leads to fat accumulation and gradual weight gain.
- Primary endocrine gland pathology or hypothalamic dysfunction.
- The presence of tumors.
Possible consequences of obesity:
- gastrointestinal disease;
- pancreatitis;
- arterial hypertension;
- gallbladder disease,
- heart;
- type 2 diabetes mellitus;
- cardiac ischemia;
- stroke;
- amenorrhea,
- infertility,
- menstrual disorders in women,
- sexual impotence in men;
- pathologies of the respiratory system, musculoskeletal (hypoventilation syndrome, gout, osteoarthritis);
- vascular disease of the lower leg.
In addition to the negative effects on health, obesity disturbs the psycho-emotional balance: it increases the level of anxiety, leads to frequent depression, decreased sexual activity, causes difficulty in finding a job, and reduces self-esteem.
Excess body 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 famous 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 required, which helps to lose excess weight faster.
The best diet to fight excess weight.
1. Japanese Diet
A distinctive feature of this technique is high weight loss: in 13-14 days you will be 7-10 kilograms lighter. The effectiveness of the Japanese diet is achieved through a complete restructuring of the metabolism. In this case, the results obtained last for at least 2 years. When following a nutritional diet, it is forbidden to consume alcohol, sugar, salt, baked foods, and any sweets. The Japanese diet for weight loss is low-calorie, it includes low-carbohydrate foods, for which the body must burn accumulated fat for energy. During the diet, the size of the stomach decreases, which makes it easier to get out.
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, period, foods that are allowed and forbidden to eat. General dietary recommendations: do morning exercise every day, add oat bran to your diet, walk outside for at least 30 minutes. The Dukan weight loss method does not limit the amount of "allowed" food taken, does not include the use of chemical additives and drugs, and is considered safe to follow.
3. Buckwheat diet
It belongs to the type of strict mono-diet, designed for rapid weight loss. The main component of the method is buckwheat, which must be prepared according to a special recipe. Grains should not be boiled; it must be poured with boiling water and left for about 8 hours. However, you should not 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 (in a certain period of time you can lose 4-5 kilograms of body weight), if necessary, the period of compliance 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 a buckwheat diet, it is recommended to include non-calorie fruits (apples, oranges, grapefruit) in your daily diet.
4. Protein diet
The basic rule of the protein diet is that 85% of the 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 during this period. Protein daily plan: eat 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, cucumber, beans, chickpea puree, citrus fruits. To lose weight quickly and increase muscle mass, it is recommended to do strength exercises.
5. Diet from the TV presenter
The most important component of the menu is protein products. Doctors of Medical Sciences and TV presenters of health programs recommend supplementing protein reserves with low-fat dairy products, lean meat and fish. The main condition is not to combine protein with carbohydrates in one meal. Eating meat and grains 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 taken should not exceed 1200 kilocalories, gradually this figure decreases to 1000 kilocalories a day. In addition, the doctor stated the importance of a positive attitude; you should eat in a good mood and in a calm environment, mentally adapting to the fact that food is a holiday for every cell of the body. Before swallowing food, the TV presenter advises to chew it thoroughly. This will reduce the burden 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 diet: cottage cheese and eggs. Which option to choose depends on the individual's dietary preferences and health status. Both options are effective. The Maggi diet is not a mono diet; his diet includes vegetables, fruits and meat. Products are selected in such a way as to activate the burning of accumulated fat and remove toxins from the body.
7. Energy diet
A modern method to lose weight quickly with minimal effort. Energy diet is a set of special cocktails that fill the human body with the maximum amount of nutrients with a minimum of calories. The product line contains 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 during this period.
8. Kremlin Diet
The essence of the diet is to calculate 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 a lot 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 Petal Diet
The principle of this method is the daily replacement of the following mono-diet: fish, vegetables, chicken, cereals, cottage cheese and fruits. Constantly changing the main product prevents the body from getting used to the components and weight of "gardening". The effectiveness of the diet for weight loss is surprising: daily weight loss ranges 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 the water, which does not require financial investment, time and effort to prepare the permitted dishes. The main rule of the diet for lazy people is to drink 250 milliliters of clean water before each meal, including snacks. The amount of food eaten should be reduced by 2 times. Easily digestible carbohydrates, foods with 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. Diet Kim Protasov
It is a low calorie weight loss system. The average daily diet menu supplies 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 (oranges, grapefruits, apples). Conventionally, the Protasov diet is divided into 3 stages: vegetarian, with the addition of meat, and consolidation. 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 mild modifications to 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 to be consumed is low-fat or 1% kefir. A day you need to drink a liter of fermented milk drink in five doses. During rest, drink water, at least 1. 5 liters a day. After 3 days of "kefir", the weight decreases by 1. 5 kilograms, after 1 week - by 3, in 14 days - by 8. To avoid increased secretion of gastric juice, the development of gastritis, and exacerbation of ulcers, it is not recommended to adhere to a milk dietstrictly fermented for more than 14 days.
As you can see, there are many ways to lose weight effectively. To achieve the desired results, 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 for mesotherapy, wraps, ultrasonic peeling, anti-cellulite, tightening massage. This procedure will help increase skin turgor and prevent sagging skin.
Unexpected weight loss effects
Studies show that in obese patients, reducing body weight by 5-10% reduces the risk of worsening diabetes mellitus, cardiovascular disease, and improves overall health.
Let's see 13 changes that happen in a person's life after losing weight:
- A surge of strength and energy. After losing weight, a person becomes more mobile, it is easier for him to do physical activities and even climb stairs. Improve memory and concentration. Brain activity increases, the amount of information remembered increases.
- Increases libido, a person feels sexier. In the course of research, American scientists concluded that when one of the spouses lost 30 kilograms, family relations improved.
- Reduces the risk of certain diseases and the development of cancer. Being overweight causes an inflammatory response in the body, changes in the body's cells. Losing weight by even 5% reduces the risk of cancer.
- Restores psycho-emotional balance.
- Changes in appetite.
- Strengthens bones and joints by reducing the load on them.
- Reduces 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, thin people are 5 times easier to find a new job and increase their income than overweight people. This pattern mainly applies to women.
- Reduces the need for medications. Losing weight lowers blood cholesterol levels. As a result, the need to take medication for high blood pressure is reduced. Maintaining a normal body 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, when losing weight, you limit yourself to only following a diet, neglecting exercise and massage, the result of losing weight can be very disappointing. Sagging skin on problem areas (stomach, thighs, buttocks, arms) is an unpleasant side effect for every woman. To eliminate it, you need to use tightening procedures or start regularly visiting the swimming pool, massage therapist, or cosmetologist.
- Normalization of sleep. Losing excess weight "frees" a person's upper airway from the soft tissue that has blocked it. As a result, sleep is better and 22 minutes longer.
- Increase the chances of getting pregnant. Remember, female obesity can cause polycystic ovary syndrome and infertility. This effective diet will help you lose unwanted weight, restore the function of your internal organs, and increase the chances of conceiving and giving birth to a healthy child.
- Better 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 age-related degenerative changes.
Losing weight has a positive effect on the entire human body: hormonal balance becomes normal, immunity increases, mental and physical performance improves, erectile 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, an effective diet for 7 days is suitable (buckwheat, kefir), to lose weight from 4-10 kilograms, use a diet that lasts from 2 weeks to 1 month (Japan, protein, "6petals" , diet for the lazy) . If the excess weight is 20 kilograms or more, it is recommended to undergo an examination and consult a doctor, and also pay attention to the "protein" program 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 ending the diet, watch what you eat. Measure your body volume regularly; it should not increase. In addition, take a complex of vitamins and minerals. Monitor sleep duration and quality; people who lack sleep are prone to overeating. Move more, drink more water, eat protein and vegetables, increase 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, walking, dancing, music, traveling and hobbies. This installation will help increase your own motivation and stick to proper nutrition will be easier. Lose weight wisely and enjoy life!