The World Health Organization has recognized obesity as a common problem of our time. In our article we will look at the most effective diets for weight loss with detailed methods, descriptions, rules and advantages.
Today, around 500 million people around the world are overweight.
According to statistics, the most common countries with "massive obesity" among adults are: Mexico (32, 8%), United States (31, 8%), Syria (31, 6%), Venezuela, Libya (30, 8 %). Excess weight indicates metabolism in the body and is aggravated by the development of associated diseases.
Today there are a large number of different diets aimed at accelerated or systematic weight loss. Among the variety of weight loss diets, choosing the most effective method is quite difficult, since its effectiveness depends on the individual characteristics of the organism (initial weight, state of health, hormonal levels, intake of substances).
Let's consider the main reasons that provoke the development of obesity, the 12 most effective diets to combat extra pounds, 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 does it lead to?
Causes of obesity:
- Consumption of large quantities of high-calorie foods and a sedentary lifestyle, when the energy received is not completely consumed.
- Genetic predisposition.
- Floor. Interestingly, women gain weight faster due to the hormonal characteristics of the body and lower muscle mass in relation to the physique of men.
- Age factors. It has long been known that with age the metabolism slows down, energy needs decrease, which leads to a gradual accumulation of fat and weight gain.
- Primary pathology of the endocrine glands or dysfunction of hypothalamic functions.
- Presence of a tumor.
Possible consequences of obesity:
- gastrointestinal diseases;
- pancreatitis;
- arterial hypertension;
- gallbladder disease,
- liver;
- Diabetes mellitus type 2;
- cardiac ischemia;
- stroke;
- amenorrhea,
- sterility,
- menstrual irregularities in women,
- sexual impotence in men;
- pathologies of the respiratory and musculoskeletal systems (hypoventilation syndrome, gout, osteoarthritis);
- Vascular diseases of the lower extremities.
In addition to the negative impact on health, obesity alters psycho-emotional balance: it increases anxiety levels, causes frequent depression, decreased sexual activity, causes difficulties in finding work and reduces self-esteem.
Excess weight in advanced stages causes endocrine dysfunction, which leads to death.
12 effective diets to lose weight
Let's look at the most effective and well-known weight loss diets. 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 necessary, which helps to lose excess weight faster.
The best diets to combat extra kilos.
1. Japanese diet
A distinctive feature of this technique is the high speed of weight loss: in 13-14 days you will lose between 7 and 10 kilograms. The effectiveness of the Japanese diet is achieved through a complete restructuring of the metabolism. In this case, the result obtained lasts at least 2 years. When following a dietary diet, it is prohibited to consume alcohol, sugar, salt, baked goods and sweets. The Japanese diet to lose weight is low in calories, it includes low carbohydrate foods, so the body must burn accumulated fat to obtain energy. During the diet, the stomach decreases in size, making it easier to exit.
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, duration, foods allowed and prohibited for consumption. General diet recommendations: do morning exercises every day, add oat bran to your meals, walk in the fresh air for at least 30 minutes. The Dukan weight loss method does not limit the amount of "allowed" foods consumed, excludes the use of chemical additives and medications and is considered safe to follow.
3. Buckwheat diet
It belongs to a type of strict monodiets, designed for rapid rapid weight loss. The main component of the method is buckwheat, which must be prepared according to a special recipe. The cereal should not be boiled, it should be poured with boiling water and left to brew for about 8 hours. However, no seasonings, sugar or salt can be added. After this time, buckwheat porridge can be eaten in unlimited quantities.
In the classic version, the buckwheat diet is designed for 7 days (for a certain period of time you can lose 4-5 kilograms of weight), if necessary, the adherence period can be increased to 14 days (the 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 the buckwheat diet, it is recommended to introduce low-calorie fruits (apples, oranges, grapefruits) into your daily diet.
4. Protein diet
The basic rule of a protein diet is that 85% of the weight loss menu should consist of protein products: lean meats, fish, eggs, dairy products, seafood. This is an effective diet for 14 days that will help you get rid of 4 to 8 extra kilos during this period. Daily protein plan: eat meals in small portions every 3 hours. It is allowed to introduce foods with carbohydrates and a low glycemic index (up to 40) into the daily diet: soy, cucumbers, nuts, hummus, citrus fruits. To lose weight quickly and increase muscle mass, it is recommended to perform strength exercises.
5. Diet of a television presenter.
The most important component of the menu is protein products. Doctor of Medical Sciences and host of a television program on health, recommends replenishing protein reserves with low-fat dairy products, lean meats and fish. The main condition is not to combine proteins with carbohydrates in one meal. It is strictly prohibited to eat meat and cereals at the same time, 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 the food consumed should not exceed 1200 kilocalories; gradually this figure decreases to 1000 kilocalories per day. In addition, the doctor highlights the importance of a positive attitude, you have to eat in a good mood and in a calm environment, mentally adapt to the fact that food is a party for every cell in the body. Before swallowing food, the TV presenter advises chewing it well. This will reduce the load 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 a weight loss of 10 to 20 kilograms in 4 weeks. The Maggi method includes the following most effective diets: cottage cheese and eggs. Which option to choose depends on individual food preferences and health status. Both options are effective. The Maggi diet is not a monodiet; Their diet includes vegetables, fruits and meat. The products are selected in such a way that they activate the burning of accumulated fat and eliminate toxins from the body.
7. Energy diets
A modern method to lose weight quickly with minimal effort. Energy diets are a set of special cocktails that replenish the human body with the maximum amount of nutrients with a minimum of calories. The products in the line contain vitamins, minerals, proteins, fats, carbohydrates and fiber. This is an effective diet designed for 4 to 6 months, which will help you lose between 10 and 30 kilograms during this period.
8. Kremlin Diet
The essence of the diet is to count the amount of carbohydrates consumed daily (the maximum that can be eaten is 40 units per day), all flour and sweet products should be excluded from the diet. You are allowed to eat many 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 the method is the daily alternation of the following monodiets: fish, vegetables, chicken, cereals, cottage cheese and fruits. Constantly changing the main product prevents the body from getting used to the component and "stagnates" the weight. The effectiveness of the diet for weight loss is surprising: weight loss per day 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 water-based monodiet, which does not require financial investments, time and effort to prepare the permitted dishes. The main rule of the lazy diet is to drink 250 milliliters of clean water before each meal, including snacks. The amount of food eaten should be reduced by 2 times. Quickly digestible carbohydrates, high-fat foods, 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 between 10 and 12 kilograms in 14 days.
11. Kim Protasov's Diet
It is a low calorie weight loss system. The average daily dietary menu provides the body with 1200-1500 kilocalories of energy. Kim Protasov's diet consists of protein foods (boiled eggs, products with lactic acid, lean meat), non-starchy vegetables and permitted fruits (orange, grapefruit, apple). Conventionally, Protasov's diet is divided into 3 stages: vegetarian, with added meat and consolidated. The duration of the diet is 5 weeks. During this period, you can lose 10 kilograms.
12. Kefir diet
This is a strict monodiet for weight loss, which is popular today. The following slight modifications of 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 for consumption is skimmed or 1% kefir. It is necessary to drink one liter of fermented milk drink in five doses per day. During breaks, 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 prevent increased secretion of gastric juice, the development of gastritis and exacerbation of ulcers , it is not recommended to follow a strict fermented milk diet for more than 14 days.
As you have seen, there are many ways to lose weight effectively. To achieve the desired result, strict compliance with the principles of diet, water regime and daily physical activity is required. While losing weight, it is recommended to practice swimming, yoga and gymnastics. It is useful to carry out mesotherapy, wraps, ultrasonic peeling, anti-cellulite, tension massages. These procedures will help increase skin turgor and prevent sagging skin.
Unexpected effects of losing weight.
Studies show that in obese patients, reducing body weight by 5% to 10% reduces the risk of exacerbation of diabetes mellitus, cardiovascular diseases and improves general health.
Let's consider 13 changes that occur in a person's life after getting rid of extra pounds:
- A surge of strength and energy. After losing weight, a person becomes more mobile, it is easier for him to do physical activity and even climb stairs. Improved memory and concentration. Increases brain activity, increases the amount of information remembered.
- Increased libido, a person feels sexier. During the research, American scientists came to the conclusion that when one of the partners loses 30 kilograms, family relationships improve.
- Reduce the risk of certain diseases and the development of cancer. Excess weight causes inflammatory reactions in the body, changes in the body's cells. Losing weight by even 5% reduces the risk of cancer.
- Restore psycho-emotional balance.
- Changes in taste buds.
- Strengthening bones and joints by reducing the load on them.
- Reduce the cost of maintaining health by an average of 42%. This is because obese people are more likely to suffer from chronic diseases that require ongoing treatment.
- Self-confidence and professional growth. According to statistics, thin people find it 5 times easier to find a new job and increase their income than overweight people. This pattern especially applies to women.
- Reducing the need for medications. Losing weight reduces blood cholesterol levels. As a result, the need to take high blood pressure medications is reduced. Maintaining a normal 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 while losing weight you limit yourself to following a diet, ignoring exercise and massages, the result of weight loss can be very disappointing. Sagging skin in problem areas (abdomen, thighs, buttocks, arms) is an unpleasant side effect for all women. To eliminate it, it is necessary to resort to hardening procedures or start regularly visiting the pool, a masseuse or a cosmetologist.
- Sleep normalization. Losing excess weight "frees" a person's upper respiratory tract from the soft tissue that has been blocking it. As a result, sleep improves and lasts 22 minutes longer.
- Greater chance of getting pregnant. Remember, female obesity can cause polycystic ovary syndrome and infertility. These effective diets will help you lose unwanted weight, restore the functioning of your internal organs and increase the likelihood of conceiving and having a healthy child.
- Improved vision. Do not forget that being overweight increases the risk of developing diabetes, which negatively 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, causing age-related degenerative changes.
Losing weight has a beneficial effect on the entire human body: hormonal balance is normalized, immunity increases, physical and mental performance increases, erection 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, healthy and fit body, emotional harmony.
To lose weight from 1 to 3 kilograms, effective 7-day diets (buckwheat, kefir) are suitable, to lose weight from 4 to 10 kilograms, use a diet lasting from 2 weeks to 1 month (Japanese, protein, " 6 petals", diet for lazy people). If the excess weight is 20 kilograms or more, it is recommended to undergo an examination and consult a doctor, as well as pay attention to the "protein" programs of Dukan, Maggi, Protasov or the Kremlin diet. They are designed for gradual weight loss over 2 to 6 months.
To prevent excess weight from returning after finishing the diet, watch what you eat. Measure your body volume regularly; should not increase. Additionally, take vitamin and mineral complexes. Monitor the duration and quality of sleep; A sleep-deprived person is prone to overeating. Move more, drink plenty of water, eat protein and vegetables, increase your self-esteem.
Remember that you can get rid of 70 to 150 grams of fat a day. Find more hobbies that bring you pleasure. In addition to food, there are many other interesting things to do: communicate with loved ones, walks, dancing, music, travel and hobbies. This installation will help you increase your own motivation and it will be much easier to maintain proper nutrition. Lose weight wisely and enjoy life!