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, about 500 million people worldwide are overweight.
According to statistics, the most common countries for "massive obesity" in adults are: Mexico (32. 8%), USA (31. 8%), Syria (31. 6%), Venezuela, Libya (30. 8%). Excess weight indicates the metabolism in the body and is aggravated by the development of associated diseases.
Today there is a large number of different diets aimed at accelerated or systematic weight loss. Among the variety of diets for weight loss, choosing the most effective method is quite difficult, since its effectiveness depends on the individual characteristics of the body (initial weight, state of health, hormonal levels, speed of substances).
Let's consider the main reasons that provoke the development of obesity, the 12 most effective diets to fight excess pounds, health and a toned body, as well as what changes occur in the body after losing weight.
Where does excess weight come from and what does it lead to?
Causes of obesity:
- Consuming large amounts of high-calorie food and a sedentary lifestyle, when the energy received is not fully consumed.
- Genetic predisposition.
- Floor. It is interesting that women gain weight faster due to the hormonal characteristics of the body and less muscle mass compared to men's physique.
- Age factors. It has long been known that with age, the metabolism slows down, energy requirements decrease, which leads to the gradual accumulation of fat and weight gain.
- Primary pathology of the endocrine glands or dysfunction of hypothalamic functions.
- The presence of a tumor.
Possible consequences of obesity:
- gastrointestinal diseases;
- pancreatitis;
- arterial hypertension;
- gall bladder disease,
- liver;
- type 2 diabetes mellitus;
- cardiac ischemia;
- stroke;
- amenorrhea,
- infertility,
- menstrual irregularities in women,
- sexual impotence in men;
- pathologies of the respiratory system, musculoskeletal (hypoventilation syndrome, gout, osteoarthritis);
- vascular diseases of the lower extremities.
In addition to the negative impact on health, obesity disrupts the psycho-emotional balance: it increases anxiety levels, leads to frequent depression, decreased sexual activity, causes difficulties in finding a job and lowers self-confidence.
Excess weight in advanced stages causes endocrine dysfunction, which leads to death.
12 effective diets for weight loss
Let's look at the most effective and popular weight loss diets. Regardless of the chosen method, each 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 fight excess pounds.
1. Japanese diet
A distinctive feature of this technique is the high speed of weight loss: in 13-14 days you will become 7-10 kilograms lighter. The effectiveness of the Japanese diet is achieved through a complete restructuring of the metabolism. In this case, the obtained result lasts at least 2 years. When following a diet diet, it is forbidden to consume alcohol, sugar, salt, baked goods and any sweets. The Japanese diet for weight loss is low-calorie, it includes foods low in carbohydrates, due to which the body must burn the accumulated fat for energy. During the diet, the stomach decreases in size, which makes it easier to get out of it.
2. Dukan Diet
This is a protein food 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 phases: "Attack", "Alternation", "Consolidation" and "Stabilization", each of which has its own diet, duration, foods allowed and prohibited for consumption. General dietary recommendations: exercise in the morning every day, add oat bran to your meals, walk outside 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 medicines and is considered safe to follow.
3. Buckwheat diet
It belongs to a type of strict mono-diets, designed for rapid weight loss. The main component of the method is buckwheat, which must be prepared according to a special recipe. Cereals should not be boiled, they should be poured with boiling water and left for about 8 hours. However, you cannot add spices, sugar or salt to it. After this time, buckwheat porridge can be eaten in unlimited quantities.
In the classic version, the buckwheat diet is designed for 7 days (during a certain period of time you can lose 4-5 kilograms of weight), if necessary, the period of observance can be increased to 14 days (weight decreases by 6 -10kilograms). 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 health while following the buckwheat diet, it is recommended to introduce calorie-free fruits (apples, oranges, grapefruit) into your daily diet.
4. Protein diet
The basic rule of a protein diet is that 85% of a person's diet should consist of protein products: lean meat, fish, eggs, dairy products, seafood. This is an effective diet for 14 days, which will help you get rid of 4-8 extra pounds during this period. Daily protein plan: eat small meals every 3 hours. It is allowed to introduce carbohydrate foods with a low glycemic index (up to 40) into the daily diet: soybeans, cucumbers, nuts, chickpea puree, citrus fruits. To lose weight quickly and increase muscle mass, it is recommended to perform strength exercises.
5. Diet from a TV presenter
The most important component of the menu are protein products. Doctor of Medical Sciences and television presenter of a health program recommends replenishing protein reserves with low-fat dairy products, lean meat and fish. The main condition is not to combine proteins with carbohydrates in one meal. Eating meat and grains at the same time is strictly prohibited; it is better to combine them with herbs and vegetables separately.
The duration of the diet is 1 month, then everything depends on the result. In the initial phase, the daily calorie content of food consumed should not exceed 1200 kilocalories, gradually this figure decreases to 1000 kilocalories per day. In addition, the doctor emphasizes the importance of a positive attitude, you should eat in a good mood and in a calm environment, mentally adapt to the fact that food is a celebration for every cell of the body. Before swallowing food, the TV presenter advises to chew it thoroughly. This will reduce the load on the digestive organs and prolong the health of the teeth. 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 nutritional preferences and health status. Both options are effective. The Maggi diet is not a mono-diet; her diet includes vegetables, fruits and meat. The products are selected in such a way that they activate the burning of accumulated fat and remove toxins from the body.
7. Energy diets
A modern method to lose weight quickly with minimal effort. Energy diets are a group of special cocktails that fill the human body with the maximum amount of nutrients with a minimum of calories. The products of the line contain vitamins, minerals, proteins, fats, carbohydrates and fibers. This is an effective diet designed for 4-6 months, which will help you lose 10-30 kilograms during this period.
8. Kremlin diet
The essence of the diet is to count the amount of carbohydrates consumed every day (the maximum you can eat is 40 units per day); all flour products and sweets should be excluded from the diet. You are allowed to eat a lot of protein foods. In the first week of following the Kremlin nutrition system, the result of weight loss is 4-5 kilograms, in 30 days - 10 kilograms, in 2-3 months - 20 kilograms.
9. Diet with six petals
The principle of the method is the daily alternation of the following mono-diets: fish, vegetables, chicken, cereals, cottage cheese and fruit. Constantly changing the main product prevents the body from getting used to the "stagnant" component and weight. The effectiveness of the weight loss diet is surprising: weight loss per day ranges from 0. 5 to 0. 8 kilograms. As a result, in 2 weeks after following the "6 petals" you can lose 15 kilograms.
10. Diet for lazy people
In its classic form, this is a mono-diet on water, which does not require financial investment, time and effort to prepare the allowed dishes. The main rule of the diet for lazy people is to drink 250 milliliters of pure water before every meal, including snacks. The amount of food eaten should be reduced by 2 times. Fast-digesting carbohydrates, high-fat foods, pickles, canned foods and smoked foods are excluded from the menu. The preferred method of cooking is baking or boiling. Depending on your goals, you can lose 10-12 kilograms in 14 days.
11. Diet of Kim Protasov
It is a low calorie weight loss system. The average daily diet menu provides the body with 1200-1500 kilocalories of energy. Kim Protasov's diet consists of protein foods (boiled eggs, lactic acid products, lean meat), non-starchy vegetables and permitted fruits (orange, grapefruit, apple). Conventionally, Protasov's diet is divided into 3 phases: vegetarian, with the addition of meat and consolidation. The duration of the diet is 5 weeks. During this period, you can lose 10 kilograms.
12. Kefir diet
This is a strict mono-diet for weight loss, which is popular nowadays. The following easy modifications of the fermented milk diet are distinguished: kefir-curd, kefir-apple, kefir-egg, kefir-buckwheat, kefir-cucumber, with strips. When following a strict diet, the only product allowed for consumption is low-fat or 1% kefir. In a day you should drink a liter of fermented milk drink in five doses. During vacations, drink water, at least 1. 5 liters per day. After 3 days of "kefir", the weight decreases by 1. 5 kilograms, after 1 week - by 3, in 14 days - by 8. To avoid increased secretion of gastric juice, the development of gastritis and worsening of ulcers, it is not recommended. adhere to 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 adherence to the principles of diet, water regime and daily physical activity is required. During weight loss, it is recommended to do swimming, yoga and gymnastics. It is useful for mesotherapy, wrapping, ultrasonic peeling, anti-cellulite massage, tightening. These procedures will help increase skin turgor and avoid skin sagging.
Unexpected effects of weight loss
Studies show that in obese patients, reducing body weight by 5-10% reduces the risk of worsening diabetes mellitus, cardiovascular diseases and improves general health.
Let's see the 13 changes that occur in a person's life after shedding extra pounds:
- An increase in strength and energy. After losing weight, a person becomes more mobile, it is easier to perform physical activity and even climb the stairs. Improving memory and concentration. Brain activity increases, the amount of information remembered increases.
- 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 relations improve.
- Reducing the risk of certain diseases and the development of cancer. Excess weight causes inflammatory reactions in the body, changes in body cells. Losing weight by even 5% lowers the risk of cancer.
- Restoring the psycho-emotional balance.
- Changes in taste buds.
- Strengthening bones and joints by reducing the load on them.
- Reducing the cost of health care by an average of 42%. This is due to the fact that obese people are more likely to have chronic diseases that require ongoing treatment.
- Self-confidence and career growth. According to statistics, thin people are 5 times easier to find a new job and increase their income than overweight people. This pattern applies especially to women.
- Reduced need for medications. Losing weight lowers blood cholesterol levels. As a result, the need to take medication for high blood pressure is reduced. Maintaining a normal weight reduces the development of diseases of the cardiovascular system, digestive tract and thyroid gland. Interestingly, after losing weight, heartburn and asthma are less of a concern.
- Increased skin turgor. If, during weight loss, you limit yourself only to following a diet, ignoring exercise and massage, the result of weight loss can be very disappointing. Sagging skin in problem areas (abdomen, thighs, buttocks, arms) is an unpleasant side effect for every woman. To eliminate it, you should resort to tightening procedures or start regularly visiting the pool, massage therapist or cosmetologist.
- Normalization of sleep. Losing excess weight "frees" a person's upper respiratory tract from the soft tissue that has blocked it. As a result, sleep becomes better and 22 minutes longer.
- Increase the 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 giving birth to a healthy baby.
- Improving vision. Remember that obesity increases the risk of developing diabetes, which negatively affects all body systems, including vision. According to a study from the University of Georgia, obesity reduces the amount of lutein and zeaxanthin in the retina, which causes age-related degenerative changes.
Weight loss has a beneficial effect on the entire human body: the hormonal balance is normalized, immunity increases, mental and physical performance increases, erection problems disappear, and the load on joints and the cardiovascular system is reduced. As a result, life takes on new colors, its quality increases significantly, and every day brings more joy.
CONCLUSION
The benefits of weight loss are health, beauty, self-confidence, increased longevity, healthy and fit body, emotional harmony.
To lose weight from 1-3 kilograms, effective diets for 7 days are suitable (buckwheat, kefir), to lose weight from 4-10 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 examination and consultation with a doctor, as well as to pay attention to the "protein" programs of Dukan, Maggi, Protasov or the Kremlin diet. They are designed for gradual weight loss over 2-6 months.
To prevent excess weight from returning after the diet ends, watch what you eat. Measure body volume regularly, it should not increase. In addition, take vitamin and mineral complexes. Monitor the duration and quality of sleep; a sleep-deprived person is prone to overeating. Move more, drink lots of water, eat protein and vegetables, boost your confidence.
Remember, you can lose 70 to 150 grams of fat per day. Find more hobbies that bring you pleasure. In addition to food, there are many other interesting things to do - communication with loved ones, walking, dancing, music, traveling and hobbies. This installation will help increase your motivation and stick to the right food will become much easier. Lose weight wisely and enjoy life!