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

On the list of the best diets for weight loss, buckwheat, juices, unloading, Ducan's diet, the fractional feeding system is also very effective. Despite different adherence rules, all effective diets include recommendations like drinking more water, vitamin complexes, and increased physical activity.

Where does excess weight come from?

There are many reasons for being overweight:

• discrepancy between consumed and received energy with high-calorie food with insufficiently active lifestyle;
• age reasons (reduction of the speed of metabolic processes and the need for energy absorption in the body);
• disorders of the hormonal system;
• diseases of the digestive system;
• liver disease, gallbladder;
• diabetes mellitus;
• heart disease (ischemia, stroke);
• irregularities in the schedule of menstrual cycles;
• stressful situations, nervous system malfunctions.

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

In a calorie deficit situation, the body begins to deplete fat reserves, so all diets are based on reducing daily calorie intake in food.

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

Advantages and disadvantages of a fast diet

The best fast weight loss diets combine the following benefits:

• mastering self-discipline skills when refusing starchy foods or sweets;
• in the presence of puffiness, fast food complexes help remove excess fluid, making the body healthy;
• diet food limited in the amount of product, does not require large expenditures, because it includes a mono-diet;
• rejection of sugar, pastries, salt, hot spices leads to a healthier body;
• drinking up to 2 liters of water a day starts metabolic processes, helps to restore blood circulation.

Negative aspects of the fast diet complex include:

• risk of dehydration due to rapid removal of body fat;
• after a quick course you may feel an increased appetite, you will have to continue to regulate your diet;
• there is a risk of weight gain again, because the body increases the absorption of nutrients;
• fast diet complexes do not help to create healthy eating habits, observing which weight is kept stable for a long time.

The best diet for fast weight loss

• Buckwheat-based diet.Weight loss is achieved depending on metabolic processes in the body by 1 kg in 1-2 days. Buckwheat should be poured cold water in the evening, by morning the cereals swell and become available for eating.
• Dietary complex of juices (soy)is ​​designed for 7 days and includes the use of fresh juices with pulp, vegetables. The complex is effective and helps relieve the body of toxins, toxic substances, fats.
• Unloading complexassumes the use of low-fat kefir (1 l) and water (2. 5 l) per day. Additional components are cottage cheese (100 g), potatoes (1 pc. ), Chicken fillet (1/4 pc. ), Cucumbers (2 pcs. ). You can lose weight by 2-3 kg in 6-7 days.
• Dukan's diet complexis ​​planned for 1-2 months, it brings stable positive results. The diet includes preparation, the initial phase, strengthening the effect of weight loss, the transition to a standard diet.
• Partial 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 separate 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 little by little.
• The Japanese Healing Dietis ​​designed for 7 days, the system assumes gluten elimination, the schedule of hours and portions is assumed. Weight loss is allowed for 4-5 kg ​​in 7 days.
• Soup dietis ​​designed to burn fat, and is 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 foods.
• Diet cottage cheese dietis ​​beneficial and is 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, saturates the body with trace elements and vitamins, dietary fiber, protein compounds, vegetable fats.

Effective diet for fast weight loss

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

For 5 kg

• The diet menu develops over 7 days.
• The rules include a dinner restriction, the last day of the meal is held at 16: 00-17: 00.
• It is recommended to follow the list of listed products and calorie content in food.
• It is necessary to exclude salt, sweeteners and preservatives, wine, liqueurs from the menu.
• The fruit on the menu is recommended to be arranged among the main dishes 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), fermented milk drink 1% (250 ml);
• for lunch - egg, bread (150 g), chicken fillet (90 g).

Tuesday

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

Wednesday

• for breakfast - chicken soup (250 ml), bread with bran (3 pcs. ), chicken (50 g);
• for lunch - bread with bran (2 slices), veal (50 g), apple, 2-3 spinach branches.

Thursday

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

Friday

• for breakfast - lean beef (60 g), egg, pepper, cucumber;
• for lunch - chicken fillet without oil, baked potatoes, oranges, dried fruit, apple, walnuts (2 pcs. ).

Saturday

• for breakfast - vegetable soup without salting (100 ml), rye or soft bread (1 piece), steamed fish (100 g), green peas (3 tablespoons), tea, liquid honey;
• for lunch - rice, salad with tomato, sesame, 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 tablespoons. l. ), tea, honey, dried fruit;
• for lunch - boiled lentils, beef (100 g), low-fat yogurt (125 g), almonds or walnuts (30 g).

For 10 kg

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

• Watermelon-based diet is optimal in August, early autumn. The complex is designed for a week or 10 days.
• An effective diet is based on pearl barley, which contains vitamin complexes, amino acids and mineral components. Meals must be fractional, separating carbohydrates and proteins in meals.
• Cucumber diet helps to reduce weight by 10-15 days to 10 kg. Vegetables are low in calories, contain minerals and trace elements, have a diuretic effect, remove toxins.
• Carrot-based diet course allows you to lose weight every 3 days by 2-3 kg. It will take 12-15 days to reduce the weight to 10 kg. Carrots saturate the body with nutrients. During the diet, high-calorie and fatty foods are not included in the diet, juices and smoothies from vegetables or fruits are added.
• A protein-based weight loss complex without fasting. According to technical standards, up to 80-85% of the diet includes products with protein, fluoride, calcium (lean meats, fish, seafood). 14-15 days, the complex will reduce body fat by 8-10 kg.

For 20 kg

To reduce weight up to 20 kg, it is necessary to adjust the diet for a period of at least 1 month. The nutritionist's recommendations should be followed:

• do not include semi-finished products in food;
• should be taken 1, 5-2 l of purified water daily;
• It is important to consult a specialist before a long-term diet.

How to lose weight properly with a fast diet

When using fast weight loss methods, it is important to follow the nutritionist's recommendations:

• It is necessary to organize meals in small meals at least 4-5 times a day.
• To quickly reduce body fat, you need to stimulate metabolic processes in the body, plan snacks from fruits, vegetables, smoothies, juices without preservatives in 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 tension, relaxation and harmonious sleep.
• Vegetables, sweets, fruits are used to saturate the body, the products are low in calories and nutritious, rich in fiber.
• Cereals cooked in water will help eliminate the feeling of hunger. Porridge increases the portion size, quickly saturates the body.
• It is important to include starch-free vegetables in your meals (carrots, sweet peppers, tomatoes, different varieties of cabbage, onions).
• Food is cut into small pieces.
• Inclusion of food and foods with chromium in the diet contributes to a rapid decrease in body weight, increase body tone. The substance is found in malt, egg yolk, mineral and vitamin complexes. For consistent fat burning, the daily requirement for chromium is 200 mg.

How to fix the result

When you switch 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 pastries in the diet.

The most caloric meals should be eaten at the peak of physical activity. And you shouldn’t eat much before bed. The last meal is optimally set 3 hours before bedtime.

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

Comprehensive approach to weight loss

The following parameters are taken into account when maintaining a fast diet:

• food rules;
• product selection;
• determination of calorie content in meals;
• meal time and schedule.

Eat right

Dietary rules for diet:

• reduce appetite water, vegetable and fruit sweets, fermented dairy products, liquid will start the recovery process and increase fat burning;
• the presence of vitamins in food supports the body, relieves hunger, it is important to use a diet with a balanced mineral and vitamin composition;
• physical activity accelerates weight loss, stimulates blood circulation, improves metabolic processes in any dietary complex;
• bad habits (smoking, inactive lifestyle) negatively affect the weight loss process, it is important to give them up during the course.

Eat real food

Recommended for diet:

• cereals, bran;
• turkey, chicken, rabbit, lamb and other lean meat;
• seafood, river fish, sea fish;
• fresh herbs;
• vegetable crops;
• fruit;
• durum wheat pasta;
• dried fruits, different varieties of nuts;
• oils (sunflower, olive, flaxseed);
• low-fat cottage cheese and cheeses;
• low-fat fermented dairy products;
• sugar replaces dried fruit, honey, marshmallows, dark chocolate.

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

• sweet pastry, white bread;
• sausages, sausages;
• fried and fatty foods;
• fast food;
• semi-finished products;
• alcoholic beverages;
• rich sauces and mayonnaise;
• sweet canned juices;
• carbonated drinks.

Eat at the right time

According to the rules of nutritionists, breakfast is planned no later than 10: 00, lunches are held until 15: 00, dinner - no later than 19: 00. Some fast children can change the meal schedule, the last meal can be in the afternoon (16: 00)).