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

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

Where does the excess weight come from?

There are many reasons for being overweight:

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

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

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

Exercise also helps burn calories. Compliance with diets is strongly required to be combined with exercise and, after losing weight, to maintain physical activity. Regular physical activity is one of the best ways to prevent extra pounds.

Pros and cons of fast diets

The best fast weight loss diets combine the following benefits:

• mastering self-discipline skills by rejecting starchy foods or sweets;
• in the presence of swelling, fast diet complexes help to remove excess fluids, making the body healthy;
• diet food limited in the quantity of products, does not require large expenses, since it is monodiete;
• the 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 restore blood circulation.

The downsides of fast diet complexes include:

• the risk of dehydration due to the rapid elimination of body fat;
• after taking a fast course, you may feel an increase in appetite, you will need to continue to adjust your diet
• there is a risk of gaining pounds again, as the body increases the absorption of nutrients;
• fast diet complexes do not help to form healthy eating habits, with the observance of which the weight is kept stable for a long time.

The best fast weight loss diets

• Diet based on buckwheat.Weight loss is achieved depending on the metabolic processes of the body of 1 kg in 1-2 days. Buckwheat should be poured with cold water in the evening, in the morning the cereal will swell and be available for consumption.
• Juice dietary complex (jusing)is ​​designed for 7 days and involves the use of fresh juices with pulp, vegetable smoothies. The complex is effective and helps to clear the body of toxins, toxic substances, fats.
• Exhaust 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. ). In 6-7 days, you can reduce the weight by 2-3 kg.
• Dukan's Diet Complexis ​​planned for 1-2 months, brings a stable positive result. The diet includes preparation, the initial stage, the consolidation of the effect of weight loss, the transfer to standard nutrition.
• The fractional menu systemis ​​suitable for short and long term use. The complex involves 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 fast diet list, 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 gradually.
• Japanese dietary healthy foodis ​​designed for 7 days, the system assumes the elimination of gluten, a schedule of hours and portions is assumed. Weight loss is allowed by 4-5 kg ​​in 7 days.
• Soup Dietis ​​designed to burn fat, based on the inclusion of onion soup in the diet. The complex is nutritious, saturated with vitamins, reduces appetite, improves intestinal activity thanks to the presence of liquid dishes.
• Diet Curd Dietis ​​useful, well absorbed by the body. Fermented milk products can help reduce hunger. However, there are contraindications for people with allergies, intestinal diseases.
• Avocado compleximproves digestion, saturates the body with microelements and vitamin complexes, dietary fiber, protein compounds, vegetable fats.

Effective fast weight loss diets

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

For 5 kg

• The diet menu is developed for 7 days.
• The rules suggest a restriction of dinner, the last day of the meal is made at 16: 00-17: 00.
• It is advisable to follow the list of specified products and the calorie content of foods.
• It is requested to exclude from the menu salt, sweeteners and preservatives, wine, liqueurs.
• It is advisable to distribute the fruits of the menu among the first courses during the day. It is important to limit the consumption of carbonated drinks.

Example of a diet menu for the week:

Monday

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

Tuesday

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

Wednesday

• for breakfast - chicken broth (250 ml), bran bread (3 pieces), chicken meat (50 g);
• for lunch - bran bread (2 slices), veal (50 g), apple, 2-3 branches of spinach.

Thursday

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

Friday

• for breakfast - lean beef (60 g), egg, pepper, cucumber;
• for lunch - oil-free chicken fillet, baked potatoes, orange, dried fruit, apple, nuts (2 pcs. ).

Saturday

• for breakfast - unsalted vegetable broth (100 ml), rye or bran bread (1 piece), steamed fish (100 g), peas (3 tbsp. l. ), tea, liquid honey;
• for lunch - rice, salad with tomatoes, sesame seeds, 2-3 drops of lemon juice;
• for dessert - low-fat milk (1 tablespoon), banana and kiwi (1 pc. ).

Sunday

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

For 10 kg

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

• A 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 should be split up, separating carbohydrates and proteins during meals.
• The cucumber diet helps to reduce weight in 10-15 days to 10 kg. Vegetables are low in calories, contain minerals and trace elements, have a diuretic effect, eliminate toxins.
• The carrot diet course allows you to lose weight every 3 days by 2-3 kg. It takes 12-15 days to reduce the weight to 10 kg. Carrots saturate the body with nutrients. During the period of the diet, high-calorie and fatty meals are not included in the diet, vegetable or fruit juices and smoothies are added.
• Protein-based complex for weight loss without fasting. According to technical standards, up to 80-85% of the diet includes products with protein, fluorine, calcium (low-fat types of meat, fish, seafood). For 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 adapt the diet for a period of at least 1 month. It is necessary to follow the recommendations of nutritionists:

• does not include semi-finished products in food;
• One should consume 1. 5-2 liters of purified water per day;
• It is important to consult a specialist before a long-term diet.

How to lose weight properly with fast diets

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

• It is necessary to organize meals in small portions at least 4-5 times a day.
• To quickly reduce body fat, it is necessary to stimulate metabolic processes in the body, plan fruit-based snacks, vegetable smoothies, preservative-free juices during breaks.
• In the absence of hunger, the body does not accumulate fat deposits.
• It is important to stabilize sleep patterns, the rate of weight loss is influenced by the balance of periods of tension, relaxation and harmonious sleep.
• Vegetables, smoothies, fruits are used to saturate the body, the products are low-calorie and nutritious, rich in fiber.
• Cereals boiled in water will help eliminate the feeling of hunger. Porridge increases the portion size, quickly saturates the body.
• It is important to include non-starchy vegetables (carrots, sweet peppers, tomatoes, different varieties of cabbage, onions) in dishes.
• The food is cut into small pieces.
• The inclusion in the diet of foods and dishes with chromium contributes to a rapid decrease in body weight, an increase in body tone. The substance is found in malt, egg yolk, minerals and vitamin complexes. For constant fat burning, the daily requirement for chromium is 200 mg.

How to correct the result

When switching to a standard diet, you need to keep a low calorie intake, keep exercising. To adapt the work of the stomach, it is necessary to gradually include meat dishes and pastries in the diet.

Higher calorie meals should be eaten at the height 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 meats, 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, nuts, low-fat meat and cottage cheese in the diet.

A comprehensive approach to weight loss

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

• food rules;
• product selection;
• determination of the caloric content of dishes;
• meal times and program.

Eat well

Food rules for a dietary diet:

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

Eat the right foods

Recommended for the basis of the diet:

• cereals, bran;
• turkey, chicken, rabbit, lamb and other lean meats;
• seafood, river fish, sea fish;
• fresh herbs;
• horticultural crops;
• fruits;
• durum wheat pasta;
• dried fruit, various varieties of nuts;
• oils (sunflower, olive, linseed);
• ricotta and low-fat cheeses;
• low-fat fermented milk products;
• sugar is replaced by dried fruit, honey, marshmallows, dark chocolate.

There is a list of foods 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;
• canned sweet juices;
• carbonated drinks.

Eat at the right time

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