The best and most effective diet for weight loss. The best diet for fast weight loss in a week, which is right for you
There are many diets that can work for you.
But most of them don't work as they should. Basically you lost weight, then gained it back.
Therefore, I suggest that you find not just a diet, but an eating plan that will not only help you lose weight, but that will become your habit.
And today I will point you to 4 healthy and effective diets that work and most importantly, they are scientifically proven and approved.
You will learn detailed information about the foods you should include and which you should avoid. You will also understand how they work and why they are good.
The most effective diet for weight loss
But before I begin, I warn you that you will not hear a word about the Malysheva diet, the Kremlin diet, the Japanese diet, and so on.
All of these diets are simplified and stripped-down versions of proper and healthy eating plans that do not always work and are not beneficial.
So let's start with a low carb diet...
1. Low carb diet
A low-carb diet is an eating plan that emphasizes protein and fats and reducing carbohydrates.
There are many various types low-carb diets and research shows that they actually work for weight loss and may even improve your health. And in one of the articles I wrote why this diet works and why it is included in the list of the most effective diets.
Let's briefly consider everything you need to know about it.
Eliminate the following foods from your diet
- Sugar: soft drinks, fruit juices, candy, ice cream and all that.
- Porridges containing a lot of gluten: wheat, barley and rye. This also includes products made from these cereals: bread and pasta.
- Trans fats:"hydrogenated" or "partially hydrogenated" oils.
- Highly saturated vegetable oils with omega-6 fats: soybean, corn, rapeseed oil and so on.
- Artificial sweeteners: aspartame, saccharin, sucralose, cyclamates and acesulfame potassium. Use stevia instead.
- Low-fat foods: many dairy products, cereals, crackers, etc.
- everything not home-cooked
Include the following foods in your diet
- Meat: lean beef, lamb, pork, chicken (it’s better to buy homemade meat).
- Fish: salmon, trout, sardines, herring (wild fish is best).
- Eggs: Buy homemade eggs, they are enriched with omega fats.
- Vegetables: spinach, broccoli, cauliflower, carrots and many others.
- Fruits: apples, oranges, pears, blueberries, strawberries (especially eat more of those that grow in your garden).
- Nuts and seeds: almonds, walnuts, sunflower seeds, etc.
- Dairy products: cheese, butter, cream, yogurt (preferably homemade).
- Fats and oils: coconut oil, butter, lard, olive oil and fish fat cod liver.
If you need to lose weight, be careful with dairy products and nuts. They're just easy to overeat and are very high in calories. In addition, dairy products are not suitable for everyone and can cause allergies.
Also, do not eat too much fruit, you will saturate your body with fructose, which is immediately stored in the form of subcutaneous fat.
Add sometimes
If you are healthy, active and don't need to lose weight, then you can afford to eat a little more carbohydrates.
- Tubers: potatoes, sweet potatoes and others.
- Gluten-free porridges: brown rice, oats, quinoa and others.
- Legumes: lentils, black beans, kidney beans (if you can tolerate them or cook them well).
You can have them in moderation if you want:
- Dark chocolate: choose chocolate with a cocoa content of 70% or higher.
- Wine: dry wines without added sugar or carbohydrates (you can make homemade dry wine if you know how to make it).
Dark chocolate contains a huge amount of antioxidants, it will provide you with many beneficial properties. However, keep in mind that dark chocolate and alcohol will hinder your health and weight loss if taken in excess.
Drink more water and other drinks:
- natural coffee (in moderation, 1-2 cups per day maximum)
- green tea
- water and homemade drinks ( lemon water, cucumber water)
Sample menu for one of the days:
By following this plan you will be getting at least 50 grams of carbohydrates per day and required quantity squirrel.
- Breakfast: omelette with various vegetables fried in olive or coconut oil.
- Dinner: Greek yogurt with blueberries and a handful of almonds.
- Dinner: chicken steak with herbs.
Of course, at first glance it’s meager. And if you're hungry, between meals you can eat some of these foods: fruit, yogurt, a hard-boiled egg or two, peeled raw carrots, a stick of celery, a handful of nuts, a piece of cheese or dried meat.
2. Mediterranean diet
The Mediterranean diet is based on traditional foods that people used in their diets in countries such as Italy and Greece back in 1960.
The researchers noted that these people were exceptionally healthy compared to Americans and had low risk development of many fatal diseases.
Numerous studies have proven that the Mediterranean diet is one of the best diets for weight loss. Additionally, it may help prevent heart attacks, strokes, diabetes Type 2 and premature death.
Around Mediterranean Sea There are many countries and they all eat the same thing.
Let's look at all of this as a quick guide. This meal plan can be adjusted to suit individual needs and preferences.
Avoid These Unhealthy Foods
Most likely, all of these foods are similar to those we mentioned in the previous nutrition plan, but you should still avoid them:
- sweet carbonated drinks, candy, ice cream, sugar and so on.
- refined grains: white bread, pasta made from refined wheat, white polished rice and so on
- trans fats: found in margarine and similar processed foods.
- refined oils: soybean oil, rapeseed oil, cottonseed oil and others.
- processed meat: sausages, sausages, hot dogs, etc.
- Highly processed foods: low fat or dietary products, which seem to be designed for weight loss.
Foods You Must Include
You should base your diet on these healthy, unprocessed Mediterranean foods:
- vegetables: tomatoes, broccoli, cabbage, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, etc. These are practically those food products that can grow in different latitudes.
- fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches, etc.
- nuts and seeds: almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds and more.
- legumes: beans, peas, lentils, beans and so on.
- tubers:
- cereals: oats, brown rice, rye, barley, corn, buckwheat, whole wheat, whole grain bread and durum wheat pasta.
- Fish and seafood: Salmon, sardines, trout, tuna, mackerel, shrimp, oysters, mussels, crabs, and some fresh fish are available to you.
- Domestic bird: chicken, duck, turkey and much more.
- eggs: chicken, quail and duck eggs.
- dairy products: cheese, yogurt, Greek yogurt.
- herbs and spices: garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper and whatever you like
- healthy fats: olive oil, olives, avocado and avocado oil.
Whole and natural foods and ingredients are the key to good health and proper weight loss.
It is worth noting
Many of the foods listed are not part of the Mediterranean diet. At the very least, this is a controversial issue. Partly because there is great variety between different countries this region, and some were previously brought to Europe.
This diet, according to research, is high in plant foods and fiber, but low in animal products.
Of course, a lot of emphasis in this diet is on fish and seafood. It is recommended to eat them at least twice a week.
The Mediterranean lifestyle also includes regular physical activity.
Water should also be your #1 drink. This diet also includes a moderate amount of red wine, about 1 glass per day.
However, wine is not a required product. Wines that contain a lot of alcohol and sugar should be avoided.
Coffee and tea are also perfectly acceptable in moderation. But avoid sugar-sweetened drinks and fruit juices, which contain a lot of sugar.
Sample meal plan for one day
This is a sample menu for one of the days. You can adjust portions and food choices based on your own needs and preferences. If you are active and exercising, you may want to increase your portions.
Here's the menu:
- Breakfast: Greek yogurt with strawberries and oats (sesame).
- Dinner: grain sandwich with vegetables.
- Dinner: Tuna and vegetable salad dressed with olive oil.
- Some fruit for dessert.
But at the same time, you can eat more than 3 times a day. And if you're hungry, snack between meals. Use: a handful of nuts, fruit, carrots, some berries or grapes, Greek yogurt, apple slices with almond or peanut butter.
3. Paleo diet
The Paleo diet is based on emulating the diet of our hunter-gatherer ancestors. It includes whole, unprocessed foods that resemble what they were then.
Our ancestors were the same as modern people. They were healthy and had a beautiful torso. They did not suffer from diseases such as obesity, diabetes and cardiovascular diseases, cancer.
Some studies suggest that this diet can lead to significant weight loss and health improvements. You don't have to count calories to lose weight, just like in previous meal plans.
And if you compare it with the diets that we talked about above, then it is somewhat similar, but there are also significant differences.
Avoid These Foods
Avoid these foods and ingredients:
- Sugar and fructose: soft drinks, fruit juices, sugar, sweets, confectionery, ice cream and much more.
- Cereals: including pasta, wheat, rye, barley.
- Legumes: beans, lentils and others.
- Dairy products: avoid dairy low-fat products(in some versions of the Paleo diet you may even see high-fat dairy products like butter and cheese).
- Vegetable oils: soybean oil, sunflower oil, cottonseed oil, corn oil, oil from grape seeds oil.
- Trans fats: margarine and various processed foods. They are usually called "hydrogenated" or "partially hydrogenated".
- Artificial sweeteners: aspartame, sucralose, cyclamates, saccharin, acesulfame potassium. Use natural sweets instead.
- Highly Processed Foods: all kinds of artificial food substitutes.
Does this look somehow familiar already?
But pay special attention to the fact that this weight loss meal plan completely excludes grains and legumes.
Foods you should eat
Your diet should be based on real, unprocessed foods:
- Meat products: beef, lamb, chicken, turkey, pork and others.
- Fish and seafood: salmon, trout, shrimp, shellfish and your own caught if possible.
- Eggs
- Vegetables: broccoli, cabbage, peppers, onions, carrots, tomatoes and so on.
- Fruits: apples, bananas, oranges, pears, avocados, strawberries, blueberries and much more.
- Tubers: potatoes, sweet potatoes, turnips.
- Nuts and seeds: almonds, walnuts, hazelnuts, sunflower seeds, pumpkin seeds and others.
- Healthy fats and oils: Lard, coconut oil, olive oil, avocado oil.
- Salt and spices: sea salt, Himalayan salt, garlic, turmeric, rosemary and others
Try to choose grass fed, pasture raised and organic if you can afford it. If not, then just make sure to always go for at least the processed option.
May be
There are now several “versions” of the paleo diet. Many of them allow themselves some modern food products that were previously unknown and scientifically discovered.
These are some meat products, but from animals raised at home. Some allow more butter and even some grains, such as rice.
It is also possible to include dry wine and dark chocolate. They are completely harmless to health in small quantities. These are all the same digressions.
When it comes to drinking, water comes first. It's not exactly Paleo, but many people on this diet drink green tea and organic coffee.
Sample paleo menu
This sample contains a balanced amount of all paleo foods. Feel free to change it based on your own preferences.
- Breakfast: eggs and vegetables fried in coconut oil, fruits.
- Dinner: Vegetable salad with chicken, seasoned olive oil, a handful of nuts.
- Dinner: salmon steak fried in olive oil, with vegetables and a little hot sauce, adjika.
4. Gluten-free diet
Many experts call gluten one of the most... strong poisons during these days.
A study conducted in 2013 showed that 30% Americans are actively trying to avoid gluten. And this is not in vain.
In fact, the harmful effects of gluten are a major point of debate among health experts. They prove that your health greatly depends on consuming it.
Luckily, there are many healthy and delicious foods that are gluten-free.
What is gluten?
Gluten is a protein substance present in grains: wheat, rye and barley.
There are two main poisons in this protein: gliadin and glutenin. Gliadin is what is causing concern.
And if in simple words, then when you mix wheat flour with water, the gluten helps you form that sticky mass. This is precisely the main property of gluten.
Gluten makes the dough elastic and allows it to rise during baking. It also gives good flavor and the texture you want.
Many people are sensitive to gluten
The most severe form of gluten intolerance is called celiac disease, which affects about 0.7-1% of the population worldwide. Not a lot, not a little, about 10 million people.
This serious disease is caused when gliadin passes into the gastrointestinal tract.
Next, gluten envelops the intestinal walls and food is not completely digested in it. Nutrients are not completely absorbed, which leads to severe digestive problems and, as a consequence, to other serious disorders in the body.
Unfortunately, most people with celiac disease do not know they have it. Because symptoms can often be vague and difficult to diagnose. You can walk around all the time with colitis and sometimes with abdominal pain and take pills, thinking that everything has gone away.
There are still a huge number of people around the world who do not feel these symptoms, which is even worse.
But, a gluten-free diet will help avoid many health problems. Some studies have proven that you can even get rid of schizophrenia, autism and many brain diseases caused by gluten.
You can go gluten-free and avoid many problems.
The goal of a gluten-free diet is complete eliminating gluten from your diet.
However, it may be main problem. Especially considering that gluten is present in various products.
In order to live gluten-free, you need to start reading the labels on everything you eat. You will have to make significant changes to your diet.
Foods and Ingredients to Avoid
There are several products that Always contain gluten and should be avoided:
- Wheat: All forms, including whole wheat, wheat flour, wheat germ and wheat bran.
- Rye.
- Barley.
- Triticale.
- Semolina
- Pasta
- Flakes
- Cakes, pies and pastries
- Cookies, crackers
- Sauces and gravies, especially soy sauce.
As for oats, they do not contain gluten and are well tolerated by people even with celiac disease.
Also keep in mind that some nutritional supplements and medications may contain gluten.
Important: V You really should read the labels. Wheat and other gluten-containing ingredients are found in many types of foods.
Foods to eat
There are many healthy and nutritious foods, which are naturally gluten-free.
- Meat: chicken, beef, lamb, etc.
- Fish and seafood: salmon, trout, shrimp and others
- Eggs
- Dairy products: milk, cheese, yogurt.
- Vegetables: broccoli, cabbage, Brussels sprouts, carrots, onions and others
- Fruits: apples, avocados, bananas, oranges, pears, strawberries, blueberries, raspberries and others
- Legumes: lentils, beans, peanuts
- Nuts: almonds, walnuts, macadamia nuts
- Tubers: potatoes, sweet potatoes
- Healthy fats: olive oil, avocado oil, butter, coconut oil.
- Herbs, spices and seasonings: salt, garlic, pepper, vinegar, mustard, etc.
- Gluten Free Grains: quinoa, rice, corn, flax, millet, sorghum, buckwheat, oatmeal.
- Other:
They are all gluten free.
Sample menu for one of the days
This is an example of one of the days that you can easily follow. You can change it the way you need it.
- Breakfast: scrambled eggs and vegetables, with fruit.
- Dinner: salad of vegetables and chicken, with olive oil and a handful of nuts.
- Dinner: Ground beef stir-fried vegetables with brown rice.
As always, you can add something healthy to your snack (see previous weight loss diets).
Final Thoughts
If you decide to lose weight and you are concerned about the question of what is the most effective diet for weight loss, then my recommendations are the right nutrition plan.
A plan that you can easily follow. Here is an overview of 4 truly healthy diets that work and are scientifically proven.
In the end, each of them will help not only lose weight faster, but also improve your overall health.
What do they promise? Minus 1-1.5 kg per week and improvement of the body.
What's the point? You should only eat foods with a low glycemic index (GI), which do not cause a sharp rise in blood sugar levels, and therefore do not contribute to the appearance of extra pounds - oatmeal, black and grain bread, brown rice, peas, soybeans, vegetables and even... black chocolate, as well as fruits. Every meal must include protein: lean meat, poultry, fish, seafood, skim milk, legumes. Fats are only allowed in the form of avocados, nuts and, of course, extra virgin olive oil. But salt on your table is persona non grata. To achieve the best result, you need not only to eat right, but also to do aerobics every day for 20 minutes.
Is it difficult to sit on it? Pretty easy. The dishes on the menu are tasty and varied, and there are very few restrictions.
Is it effective? Yes, as a long-term nutrition plan. However, minus 1.5 kg per week is, perhaps, an exaggeration, so typical of southerners. To wait for visible results, you will have to be patient.
Is it good for health? Without a doubt. The Mediterranean diet is one of the healthiest in the world.
Who is it suitable for? Everyone.
2nd place – “Diet for the Rich”
What do they promise? In three days you will lose one size (!), and in two months you will become the owner of a slim, beautiful and healthy body.
What's the point? You need to eat exclusively organic, protein-rich, steamed food. You should include in your diet as many natural foods that contain calcium as possible - milk, cottage cheese, cheese, especially Parmesan, fish (salmon, salmon), green leafy vegetables, as well as mineral supplements. You will have to give up sugar (synthetic substitutes are allowed), wheat flour products, caffeine, and alcohol. Every day you need to devote 40-60 minutes physical exercise. The diet consists of three parts: ultra-radical high-protein - for three days, simply radical - for the next one to two weeks, gentle - for the rest of your life.
Is it difficult to sit on it? In general, no, if only I had money, free time, the opportunity to buy all the necessary products and prepare them correctly. The nutrition plan contains detailed recipes.
Is it effective? It seems so. The first three days are so strict that losing a size is quite possible.
Is it good for health? In general, yes. The only thing that confuses me is that a large number of dairy products and mineral supplements with calcium, an excess of which can lead to metabolic disorders.
Who is it suitable for? Naturally, rich.
3rd place – “Sleepy Diet”
What do they promise? You will lose 0.5 kg per week, sleep better and live longer.
What's the point? The diet is based on the latest scientific evidence confirming the connection between lack of sleep and obesity. The main thing in the method is proper rest. To do this, you must follow the golden rules: only sleep in the bedroom and under no circumstances watch TV, do not eat or work; give up coffee, alcohol, nicotine; learn to cope with stress; walk more in the fresh air; Do gymnastics for at least half an hour every day. And of course stick to a carefully designed three-week nutrition plan. The menu includes soups, low-fat dairy products, vegetables and fruits.
Is it difficult to sit on it? Not if you are a disciplined person. The meal plan cannot be avoided, and all meals must be prepared according to the instructions. However, the recipes are quite simple, with a small set of ingredients.
Is it effective? Yes. And don’t let the low rate of weight loss bother you. This is evidence that you are losing fat, not water, and muscle mass.
Is it good for health? Undoubtedly. Good dream has never harmed anyone, just like quitting smoking and drinking alcohol.
Who is it suitable for? For those who suffer from insomnia or, conversely, like to sleep. But gourmets probably won’t like this diet: the menu includes dishes that are very healthy, but not very tasty, such as boiled Brussels sprouts and pureed vegetable soups.
4th place – “Nut diet”
What do they promise? You can lose half a kilo in a week, that is, 25 kg in a year.
What's the point? The diet includes a variety of peanut butter foods and is otherwise low in calories. The trick is that peanut butter perfectly satisfies hunger, so it will be much easier to deny yourself fatty, sweet and other foods harmful to your figure.
Is it difficult to sit on it? Not if you like peanut butter. IN as a last resort, it can be replaced with chopped nuts, olive or coconut oil, avocado. The main thing is to create an alternative to a low-fat diet and stop experiencing a constant feeling of hunger and “food melancholy.”
Is it effective? If you constantly and carefully count calories, then yes. But if you forget about this, there is a risk of gaining weight very quickly: a tablespoon of peanut butter contains 8 g of fat and is equivalent to 85 kcal.
Is it good for health? In general, yes. After all, nuts are very healthy.
Who is it suitable for? For those who find it difficult to control their appetite, but are not too lazy to constantly count calories. Contraindicated for people suffering from diseases of the gastrointestinal tract.
5th place – “Shangri-La Diet”
What do they promise? You will lose weight and control your appetite without denying yourself anything, without counting calories or adhering to any specific diet.
What's the point? You eat whatever you want, as long as it’s high quality and fresh. An hour before each meal, take either a teaspoon of olive oil or a glass of water with a teaspoon of sugar. This will reduce your appetite and help you feel full faster. That's all, actually.
Is it difficult to sit on it? As simple as shelling pears, until you start to feel sick from the said liquids.
Is it effective? There are no scientifically proven facts yet. Don't forget: the land of Shangri-La never really existed.
Is it good for health? No! This type of eating pattern is not conducive to developing healthy habits and can lead to fluctuations in blood sugar levels.
Who is it suitable for? Gullible people prone to laziness and adventure.
6th place – “Jeans diet”
What do they promise? In two weeks you will lose 2 kg, and in five months you will say goodbye to as much as 20 kg and can easily put on the jeans you like!
What's the point? The diet is very low calorie. It consists of two cycles: a two-week intensive cycle (1200 kcal per day plus any amount of tea and coffee) and a six-month gentle cycle (1500 kcal per day). The menu includes foods with a low glycemic index: vegetables, legumes, whole grains. To prevent those dreaming of jeans from becoming despondent, they are offered a little consolation every week, such as a piece of cake.
Is it difficult to sit on it? Incredible.
Is it effective? Undoubtedly. After all, 1200 - 1500 kcal per day is no joke. However, losing weight too quickly always raises concerns that the body is losing not fat, but mainly water and muscle mass. If you stop eating according to the “jeans” plan, you will very soon regain the loss, but in the form of fat.
Is it good for health? No. The emphasis of the diet is solely on weight loss, not health. This diet can reduce your metabolic rate.
Who is it suitable for? Those who like to scrupulously count calories and fat percentage. Everyone else is better off finding another way to fit into the jeans of their dreams.
7th place – “Sandwich diet”
What do they promise? Minus 3 kg in ten days, plus stable weight loss and maintaining excellent shape.
What's the point? The diet consists of two parts. The first ten days are the diet itself (1300 - 1800 kcal per day), and then - the diet, which you need to adhere to for the rest of your life, periodically returning to the main part. The diet itself involves eating... sandwiches (up to 12 slices of grain bread per day, spread with a thin layer of mustard, ketchup, cottage cheese, avocado paste, olives, garlic, vegetable puree, etc.), as well as vegetables and soup made from them. Fatty and sweet foods are excluded forever. In the second part, beans, brown rice, pasta made from durum wheat flour, lean meat, fish and poultry are added to the menu.
Is it difficult to sit on it? Not good. The range of permitted sandwiches and salads is quite large, and the abundance of complex carbohydrates can relieve irresistible cravings for sweets.
Is it effective? Of course, since the diet is low-calorie due to the exclusion of sugar and fat.
Is it good for health? Partially. It includes healthy foods and, most importantly, soups that are indispensable for the stomach. At the same time, excessive consumption of sandwiches can negatively affect the condition of the intestines.
Who is it suitable for? For those who like to snack on the go, but are also quite disciplined.
Is it possible to lose weight quickly and without harm to your health? How to achieve this and choose the optimal diet for yourself? What are the contraindications? Let's find out all the intricacies of this difficult matter.
The times of famous artists and buxom beauties have faded into oblivion, and they have been replaced by the era of catwalks and fragile skinny women. Slenderness or slight thinness is now considered perhaps the main sign of female beauty.
Naturally thin girls rejoice and pamper themselves with their favorite delicacies, while the vast majority of the fair sex carefully count calories, spend long hours in the gym and go to stores with baked goods and sweets on the tenth route. A healthy lifestyle and nutrition is, of course, good.
Its advantages are that the weight goes away once and for all. The disadvantage of this regime is that it takes a long time to see noticeable results, and such a diet is designed for life.
What should you do if the most important meeting in your life is about to take place, but your favorite dress just doesn’t want to be buttoned up? In such cases they help fast diets, which are famous for their effectiveness and immediate results. Read more about such diets in this article.
The main rules for losing weight
Regardless of what diet you choose, there is a set of rules that you need to adhere to for any lifestyle and diet.
The most popular express diets
The most popular and effective diets for quick weight loss come to the rescue in situations where you urgently need to get rid of a few extra pounds. Girls should understand that the kilograms quickly lost with the help of such a diet will soon and most likely return.
In addition, the express diet is called so not only because quick results, but also due to the fact that the duration of the diet, as a rule, is no more than a week, in the most extreme case, you can stay on such a diet for two weeks, but no more. The fact is that such diets are very strict, so along with a lack of calories, the body also receives a significant deficiency of microelements, vitamins and fats vital for brain function.
Think about whether you need thinness that comes with falling hair, ugly skin and constant fatigue? Of course no.
That is why the diets below are designed for a maximum of two weeks.
In quickly losing weight, your reliable assistants will be mono-diets, the essence of which is that you can only eat one type of product, for example, buckwheat, kefir or a certain type of fruit or vegetable.
Choose a product whose taste you like. A mono-diet is quite an ordeal, which becomes much more difficult if you have to choke on food that you cannot stand.
Hollywood Diet
This diet at one time helped many famous beauties, for example, Nicole Kidman and Catherine Zeta-Jones. The original version of the diet included foods such as oysters, shrimp, mangoes and pineapples.
Of course, for world-famous stars, spending hundreds of dollars on groceries every day is a normal practice, but more modest girls will have to use a slightly modified version of the diet.
Not allowed: sugar and salt in any form and in any products, alcohol, fried and fatty foods.
You can: food rich in protein: dietary meat, seafood, eggs, low-calorie fruits and vegetables, clean water in large quantities.
Restrictions: this diet should be followed no longer than two weeks and no more than four times a year.
Disadvantages: lack of vitamins and energy, mood swings, poor health.
Advantages: fast and impressive results, up to 10 kilograms in two weeks.
Sample menu:
- tomato, chicken egg, tea;
- quail or chicken eggs, citrus (except tangerines), black coffee;
- light vegetable salad, herbal tea, boiled egg;
- 2 quail eggs, fruit salad;
- boiled chicken breast, citrus, cucumber, herbs and cabbage salad.
- lean boiled, baked or steamed beef, cucumber or apple, green tea;
- boiled or baked fish with lemon, greens and cabbage salad, herbal tea;
- low-calorie fruit salad, egg;
These options can be combined as you like and even swapped, but the diet is still complicated.
This is one of the most popular mono-diets, the essence of which is clear and obvious. Before going on a kefir diet, you should consult a specialist about contraindications and possible consequences. This diet comes in two versions. The first includes only kefir and nothing else, the second is more gentle, it allows you to eat low-calorie foods that will give you strength and provide you with a minimum set of vitamins.
Not allowed: fatty, fried, spicy, salty, sweet, black tea and coffee.
You need: kefir 1% fat, fruits (excluding grapes and bananas), boiled chicken, baked potatoes.
Restrictions: the diet is designed for only 7 days.
Disadvantages: limited menu, shortage useful substances and microelements.
Advantages: if you follow the kefir diet, you lose 7 kilograms in a week.
Sample menu
The daily diet includes 1.5 liters of 1% fat kefir and 400 grams of any foods allowed by the diet, for example, boiled meat. You only need to eat one type of additional food per day, that is, if you ate meat today, you can only eat fruit tomorrow.
Cabbage diet
Another famous and effective diet, the basis of which is cabbage. It is much more varied than the kefir diet, so it is much easier to follow, but your menu will be repeated from day to day. In addition, cabbage contains a large amount of fiber and various vitamins, and this is an undeniable plus of the cabbage diet.
Not allowed: fatty, fried, sweet, flour, alcohol, grapes, bananas.
You need: fresh vegetables and fruits, boiled or steamed meat, sea fish, chicken, duck or quail eggs, kefir.
Restrictions: duration of the cabbage diet is from 7 to 10 days.
Disadvantages: lack of carbohydrates can cause fatigue and poor health.
Advantages: as a result of the diet, up to 10 kilograms of excess weight can be lost.
Sample menu:
- Breakfast: green tea or coffee without sugar;
- Lunch: cabbage salad with cucumbers, carrots, tomatoes or herbs, seasoned with olive oil, 200 grams of boiled meat or fish;
- Dinner: cabbage salad, quail or small chicken egg;
- 2 hours before bedtime: a glass of kefir 0% or 1% fat.
Top most effective diets for weight loss
The buckwheat diet is very beneficial for the body, it helps the gastrointestinal tract and removes toxins from the body. In addition, buckwheat is rich in fiber and iron, so the risk of developing anemia on such a diet is reduced to zero.
Not allowed: fatty, floury, sweet, spicy, greasy, salty.
Need to: buckwheat, tea, lemon, honey, low-fat kefir.
Restrictions: the buckwheat diet should not last longer than a week, and it should be repeated no more than 2 times a year.
Disadvantages: Lack of proteins and fats in the diet can negatively affect your health.
Advantages: if certain rules are followed, 10 kilograms of excess weight are removed from the body.
Buckwheat diet rules:
- do not eat 5 hours before bedtime;
- buckwheat should not be boiled, but steamed overnight;
- drink plenty of water or green tea;
- in case of severe hunger, you are allowed to drink one glass of low-fat kefir.
Sample menu:
- Breakfast: a glass of warm water with a teaspoon of honey and two slices of lemon;
- Lunch: buckwheat porridge, water;
- Lunch: buckwheat porridge, tea without sugar;
- Dinner: buckwheat porridge, tea without sugar;
- You need to get out of the buckwheat diet gradually, gradually adding fruits, vegetables and protein-rich foods to your diet.
No carbohydrate diet
A no-carbohydrate diet is one of the most “tasty” diets, and it’s also easy and enjoyable. You don't have to starve or restrict yourself very much.
The main rule of this diet is that no more than 250 kcal should enter the body with carbohydrates. Otherwise, you can practically limit yourself.
- Fruits and vegetables with a high starch content (corn, potatoes and others);
- Sugar and sweeteners;
- Store-bought semi-finished products;
- Alcohol;
- Fruits other than apples, peaches, coconuts, berries and citrus fruits;
- Fatty foods.
- Dairy products: low-fat cottage cheese, kefir, natural yogurt, a little milk;
- Meat: chicken, turkey, rabbit, beef, veal;
- Seafood: sea fish, shrimp, crabs, lobsters, mussels;
- By-products: liver, stomach, heart, tongue, eggs;
- Nuts: almonds, sesame seeds, sunflower and pumpkin seeds;
- Porridge: buckwheat, oatmeal, pea.
Restrictions: the diet should last no longer than 7 days.
Disadvantages: the diet is quite balanced and rich in nutrients, however, due to the low carbohydrate content, you may feel fatigued, absent-minded, drowsy, and decreased concentration.
Advantages: in a week of following such a diet you can lose up to 10 kilograms of excess weight.
Sample menu:
- Breakfast: oatmeal with berries, boiled egg;
- Lunch: low-fat cottage cheese and unsweetened tea;
- Lunch: boiled meat or fish and vegetable salad;
- It is better to skip dinner; you need to drink a lot during the day clean water.
Fresh juice diet
This is one of the most difficult and strict diets, you should not use it if you have health problems.
Don't: any solid food.
Need to; freshly squeezed juices from oranges, grapefruits, grapes, cucumbers or celery. Broths made from green peppers, cabbage and tomatoes.
Restrictions: a diet on freshly squeezed juices should not last more than three days.
Disadvantages: this diet is very difficult to maintain, and it can cause health problems.
Advantages: 3 kilograms of excess weight are lost in 3 days.
Sample menu: there should be 3 meals a day, which consist of 200-300 grams of juice. During breaks, you can drink clean water.
The most effective diets for losing weight by 20 kg or more: rating
There are two effective diets that short term will help you lose 20 kilograms of excess weight.
The duration of this diet is 20 days, it is divided into 5 stages of 4 days each. To achieve optimal results, you need to adhere to the following menu:
| Stage 1 | Stage 2 | Stage 3 | Stage 4 | Stage 5 | |
|---|---|---|---|---|---|
| Breakfast | Have breakfast with apples and a small amount of grainy low-fat cottage cheese. You can wash down your breakfast with herbal tea. | At this stage, breakfast is skipped, but a cup of unsweetened green tea will not cause harm. | A very tasty and healthy breakfast - cucumber salad. For taste, you can add salt, olive oil, lemon juice and chopped herbs. After this, you can drink a glass of mineral water. | Have breakfast with a portion of low-fat cottage cheese and green tea with mint or chamomile. | At stage 5, you will again have to abstain from breakfast, however, if you are completely unbearable to endure a year, drink a glass of warm milk. |
| Dinner | As a main dish, boiled salted rice with boiled or steamed chicken fillet is suitable. You can also eat light spring salad from cucumbers and tomatoes with the addition of olive oil, lemon juice and herbs. You can wash down your lunch with a glass of milk. |
Buckwheat porridge will give you strength and energy, and boiled cod and chicken eggs will become a source of protein necessary for the body. A cup of green tea without sugar would be a good idea. |
There is no need to have lunch today, you can only drink a glass of warm water with a tablespoon of lemon juice. | At this stage, lunch will not be rich: boil yourself some broccoli, and after lunch drink a glass of mineral water. | A delicious dish - boiled cod with herbs and lemon. Cucumbers are perfect as a vegetable component. |
| Dinner | At this stage there is no need to eat dinner at all. As a last resort, you can drink a glass of warm milk; besides, this has a beneficial effect on the quality of sleep. | You can have a light dinner delicious salad made from cabbage and tomatoes, seasoned with butter and lemon. | This dinner is rich in proteins: boiled beans and steamed chicken. You can drink it with a glass of clean water. | Again no dinner. But if you really want to, then you can. Treat yourself to an apple and water with lemon juice. | Dinner will be delicious: boiled rice with parsley and dill, garnished with tomato slices. Wash it down with chamomile tea. |
This diet lasts only 2 weeks, but the results are impressive. You just need to strictly follow the menu below.
| 1 Week | 2 week | |
|---|---|---|
| Day 1 | Brew 3 chicken eggs and 5 jacket potatoes. This is all your food for today. | On this day you can eat 1 boiled chicken egg, and 2 tomatoes with it. In addition, boil yourself some lean beef. You can wash everything down with a glass of mineral water. |
| Day 2 | The body needs protein, so make yourself cottage cheese with low-fat sour cream and wash it down with a glass of kefir. | For breakfast you can eat a light salad of tomatoes and cucumbers, have baked beef for lunch, and for dinner you will get 2 small apples. |
| Day 3 | You'll have to go hungry, today's menu includes only 2 apples, 2 glasses of kefir and 1 liter of fruit or vegetable juice. | We repeat yesterday, only instead of salad for breakfast there will be a slice of rye bread. |
| Day 4 | Today you can eat 400 grams of boiled beef, veal or chicken, as well as 2 glasses of kefir and chamomile tea instead of dinner. | We repeat yesterday again, only now we add to it another slice of bread and 2 glasses of kefir. |
| Day 5 | Another hungry day: 4 apples and a liter of mineral water. | On this day you can eat as much as half a kilo of apples. In addition, you need to eat 3 boiled potatoes and drink 2 glasses of kefir. |
| Day 6 | Boil and eat 3 potatoes, and the lack of protein can be compensated for with one glass of kefir, milk or yogurt. | For breakfast you can eat 2 boiled chicken or duck eggs, for lunch - a little boiled chicken fillet, and for dinner - 2 cucumbers and green tea. |
| Day 7 | Half a liter of kefir and mineral water is your diet today. | Today you can eat 2 green apples, 4 jacket potatoes and drink 2 glasses of low-fat kefir. |
You need to combine such diets with moderate physical activity; it will help keep your skin toned and prevent it from sagging.
Contraindications
Any diet is a real stress for the body, which can result in unwanted health problems. If you suffer from anything from the list below, then it is better to avoid radical diets.
- Stomach ulcer, gastritis;
- Kidney diseases;
- Diabetes;
- Pregnancy or breastfeeding, as well as planning pregnancy;
- Hypertension;
- Allergies;
- Chronic indigestion;
- Atherosclerosis;
- Cholelithiasis;
- Severe metabolic diseases;
- Climax;
- Heart defects;
- Liver diseases;
- Depression.
Let's summarize. The most important thing is that you need to lose weight wisely. Consider your individual characteristics and the potential harm of radical diets.
The most The best decision- consult with a specialist who will explain to you how to properly achieve the desired results.
Keep in mind that many diets reduce productivity and deteriorate brain function, so you should not lose weight during exams or preparing important projects. If signs that worry you appear during the diet, restore your normal diet and consult a doctor. Remember - health comes first!
There are a lot of different diets on the Internet that promise incredible, bordering on fantastic, weight loss. Such diets may not only not be beneficial or, on the contrary, add a couple of kilograms to you, but can also harm your health. From this article, you can find out which weight loss diet is the most effective and safe, as well as view several options and choose the most suitable one.
Top good and safe diets
Despite the fact that the proposed diets are effective and proven, do not experiment with the diet, do not mix several diets into one, before starting, consult a nutritionist (therapist, gastroenterologist) and check your health.
· Hollywood Diet
Probably now one of the most popular in the world. On average, you can lose 7 kilograms in two weeks. What is needed for this? Calculator and knowledge of individual mode. You need to calculate the number of calories burned and gained. You especially need to monitor the amount of fat entering your body and avoid flour products and sweets.
The diet lasts 2 weeks. After finishing, you should return whole grain bread to your diet; you can gradually introduce foods with a small amount of fat.
· Cabbage diet
A fairly popular diet, but not everything is so simple with it. The diet mainly consists of 
a variety of salads, soups, creamed cabbage soups, and other ingredients (excluding starchy foods such as beans and potatoes). Dishes can be seasoned with olive oil and a little salt. But don’t forget that your body needs proteins, so you can eat some meat, fish (lean), chicken or steamed rabbit with a salad. You are allowed to drink low-fat kefir, milk and natural juices. Almost all fruits can be eaten, except grapes and bananas. The result: a minimum of fat, enough nutrients of carbohydrates and proteins. The diet lasts 7-10 days, during which you can lose up to 10 kilograms.
Japanese diet
As we know, Japan is an island country surrounded by bodies of water full of a variety of seafood. They form the basis of this menu. You can cook it in different ways, but there is one nuance - salt must be completely removed from the kitchen. It is not forbidden to eat some fruits and vegetables if you have a strong desire for something sweet. You mainly need to drink clean water. You can lose 8 kg in two weeks. After a diet, it is best to take a long break, because... the amount of iodine in your body will be high, and such a diet cannot be used for a long time.
· Brazilian diet
Here the basis is fruits, vegetables and soups made from them.
You can have some “light” steamed meat. You can lose up to 4 in a week
kilogram. We do not recommend sticking to it for a long time. Because few vitamins are bad, and their excess is even worse. After a week of eating this way, you need to take a week break, and if you feel good, continue.
· Soup diet
Various liquid dishes (with chicken), vegetable soups, and others. The most important thing is that
There were absolutely no spices, potatoes or legumes. A little salt is allowed. And you can't
eat all types of bread. Duration 7 days with a result of minus 4 kilograms.
Water diet
No, this is not fasting. This is about how to drink water correctly. Combines well with some other diets.
The diet is based on 2 rules:
- Drink water early in the morning, a glass and a glass before bed. This is to cleanse the body and avoid dehydration.
- Do not drink water after meals, as water dilutes gastric juice and makes it less active in digesting food.
Such a diet can’t even be called a diet, it’s more like rules proper nutrition, which will help your body digest food better.
· English diet
Quite a difficult but effective diet. Main diet: dairy products, bread, vegetables, meat (lean), eggs. The diet is quite varied, but the diet has one catch. Exactly 1000 calories per day and do not eat after 19:00. Food should be divided into 3 meals, and the last one should be no earlier than 3 hours before going to bed. The duration of the diet is seven days. But this one week will help you lose 3 to 5 kilograms.
The most effective and fastest diet
Protein diet- a diet of meat, cottage cheese, fish and cheese. Efficient and easy. As we know, the body uses 3 elements for energy: proteins, fats, carbohydrates, but with a certain priority.
This diet contains a minimum of carbohydrates, which forces you to use fats for energy, thereby burning them. In this diet, you can eat all protein foods, without or with a minimum of fat. You should not eat food with carbohydrates. You can eat vegetables and fruits (apples, carrots, cabbage, zucchini). You can also drink strong coffee with a minimum of sugar, fresh juices (except grape and)
The diet is quite easy to tolerate and can be followed for 2 weeks, losing 4-5 kilograms per week. Perhaps the best choice for those who want to lose weight quickly.
Diet menu
| Diet day | Menu |
|---|---|
| Day 1 | Breakfast: Coffee is black. Dinner: Boiled or hard-boiled egg. Vegetable Salad. Tomato juice. Dinner: Grilled or boiled fish. |
| Day 2 | Breakfast: Toast with black coffee. Dinner: Fish along with a salad of fresh vegetables and cabbage. Dinner: Boiled beef (200 grams), low-fat kefir. |
| Day 3 | Breakfast: Black coffee with crackers. Dinner: Stewed zucchini, one grapefruit. Dinner: |
| Day 4 | Breakfast: Black coffee or juice. Dinner: Two boiled eggs with vegetables. Dinner: Fruits. |
| Day 5 | Breakfast: Grated carrots with apple. Dinner: Boiled or grilled fish. Dinner: Fruits. |
| Day 6 | Breakfast: Black coffee, 1 piece of toast. Dinner: Carrot and cabbage salad + chicken. Dinner: Two boiled eggs. |
| Day 7 | Breakfast: Black coffee or juice. Dinner: 200 grams of beef, 1 egg and lettuce. Dinner: Vegetable stew, A glass of tomato juice. |
If you experience health problems, nausea, dizziness, diarrhea, then you should stop this diet immediately.
The rating of the most effective diets for weight loss is compiled solely from the individual preferences of the author. Perhaps you will have a different opinion about safe and popular diets, then be sure to share it in the comments.
Losing weight in a week is the dream of many girls/women. And this is really possible. But this express method helps to get rid of only a few kilograms, only between 4 and 7, and it is not suitable for all representatives of the fair sex. You need to not only know the basic rules for losing excess weight quickly, but also understand that the process can negatively affect the functioning of the entire body.
Before you start the “marathon”, you need to familiarize yourself with and remember some of its rules:
- make sure that there are no contraindications (from a medical point of view) to a strict diet;
- the presence of a feeling of hunger should not be allowed: the body will perceive this as a signal to lay down more“reserves” in the form of adipose tissue;
- must not be violated drinking regime: per day the body needs two liters of clean water and green tea;
- the “magic” menu does not mean that you can do without physical activity, only in combination with basic gymnastics, walking or swimming will the results be truly excellent.
The best diet and menu options
There are many methods for quickly losing weight; you can choose something that is most suitable and not feel hungry throughout the entire period. dietary nutrition. But it is worth understanding that any of weekly diets implies a sharp reduction in food portions and eating only lean dishes.
Strict rice diet
You can only eat rice seasoned with vegetable oil. It should be free of any spices, including regular salt. The amount of rice per day corresponds to a glass raw product, which must be cooked according to the classic recipe.
In the morning on an empty stomach you need to eat half of the resulting amount of product, the rest is divided into equal portions for consumption during the day until 19 hours.
Fast and effective on fruits
This method of losing weight is quite easy to tolerate; fruits do not need to be heat-treated, and you can always choose them according to the season. It is allowed to include dairy products in the menu, which eliminates the feeling of hunger and the desire to “break loose”. Sample menu for 7 days for a quick fruit diet:
- one and a half kilograms of unsweetened apples + 100 grams of cottage cheese or 1 liter of whole milk;
- one and a half kilograms of any berries, including;
- 400 grams of bananas + 1 liter of low-fat kefir;
- one and a half kilograms of green apples + 150 grams of cottage cheese;
- two kilograms of ripe pears with sweet and sour taste + 1 liter of whole milk;
- 2 kilograms of any berries;
- 800 grams of bananas + 100 grams of cottage cheese or 1 liter of low-fat kefir.
Each item in this list corresponds to one day. After such a menu, it is possible to get rid of 4 - 5 kg in a week, but you need to understand that entering the body in such a volume provokes diarrhea.
The fastest diet
The basis of your weekly diet should be onion soup. This truly unique product effectively burns fat, helps you quickly lose extra pounds, but leaves you full. How to make onion soup:
You need to consume this soup throughout the week in unlimited quantities. As a “pleasant bonus”, you can diversify the menu with green unsweetened apples (no more than 2 pieces per day), cucumbers (any quantity), plums (about 0.5 kg).
This is the mildest diet, the menu of which is designed in such a way that you definitely won’t have to starve. It is with this method of losing weight that there are no “eating breakdowns.” A week on a protein diet:
Day 1. Morning: low-fat cottage cheese no more than 100 grams, apple and weak green tea.
Lunch: boiled chicken and cabbage salad - all together in the amount of 400 g, but there should be more vegetables.
Dinner: 0.5 liters of low-fat kefir;
Day 2. Morning: 2 chicken eggs in the form of an omelette + 2 tomatoes (can be eaten fresh, can be put in an omelette).
Lunch: low-fat fish, stewed with water (300 grams) + 1 apple.
Dinner: classic “Summer” salad (tomato + cucumber) with the addition of vegetable oil and any greens.
Day 3. Morning: low-fat natural yogurt (unsweetened and unflavored) + pear.
Lunch: boiled white chicken meat (200 g) + citrus fruit (orange or grapefruit, tangerine, pomelo.
Dinner: chopped salad crab sticks and cucumber in the amount of 200 grams (seasoned with vegetable oil);
Day 4. Morning: oatmeal without milk + apple.
Lunch: 300 grams of lean boiled fish + 1.
Dinner: boiled shrimp or crayfish (peeled 200 g) + unsweetened green tea.
Day 5. Morning: fruit salad, seasoned with natural yoghurt (except bananas) in the amount of 300 grams.
Lunch: vegetable soup + 1 green apple.
Dinner: low-fat cottage cheese and citrus fruit.
Day 6. Morning: 1 orange + 2 boiled chicken eggs (or 4 quail).
Lunch: a glass of kefir and 3 medium cheesecakes, baked in the oven.
Dinner: chicken baked in the oven (200 g), salad
Day 7. repeat the first item (day) from the list.
During a protein diet, you need to give up all spices and seasonings, potatoes, baked goods and sweets.
Easy on kefir
It is very simple to follow: every day you need to consume one and a half liters of low-fat kefir, but not all at once, but distribute it into portions. Of course, you can eat other foods, but in very limited quantities:
Contraindications
Rapid weight loss in a week has clear contraindications:
- diabetes;
- gastritis and peptic ulcer of the stomach/duodenum;
- chronic intestinal colic;
- unstable blood pressure;
- any mental or neurological diseases, including epilepsy;
- pregnancy and breastfeeding;
- weakened immune system;
- viral liver diseases;
- elevated body temperature of any origin.
Disadvantages of diets for quick weight loss in a week
Despite the impressive results and variety of options, this type of weight loss also has some disadvantages:
- weight loss occurs due to the removal of toxins and excess fluid from the body;
- adipose tissue is burned, but in small quantities - only 500 grams are consumed, although this is the optimal rhythm for losing weight according to nutritionists;
Losing weight quickly in a week is a reality. You need to choose a suitable diet and strictly adhere to the advice of nutritionists. If you continue to follow the rules of rational nutrition, the results obtained can be maintained for a long time.
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