The World Health Organization has recognized obesity as a common problem of our times. In our article we will consider the most effective diets for weight loss with detailed methods, descriptions, rules and benefits.
Today, around 500 million people worldwide are overweight.
According to statistics, the most common countries for "mass obesity" among adults are: Mexico (32. 8%), USA (31. 8%), Syria (31. 6%), Venezuela, Libya (30. 8%). Excess weight indicates poor 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, it is quite difficult to choose the most effective method, since its effectiveness depends on the individual characteristics of the body (initial weight, health status, hormonal levels, levels 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 the changes that 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 amounts of high-calorie foods and a sedentary lifestyle, when the energy received is not fully consumed.
- Genetic predisposition.
- Ground. Interestingly, women gain weight faster due to the hormonal characteristics of the body and less muscle mass compared to the physique of men.
- Age factors. It has long been known that with age, metabolism slows down, energy needs decrease, which leads to 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;
- high blood pressure;
- gallbladder disease,
- liver;
- diabetes mellitus type 2;
- cardiac ischemia;
- stroke;
- amenorrhea,
- infertility,
- menstrual irregularities in women,
- sexual impotence in men;
- pathologies of the respiratory, musculoskeletal systems (hypoventilation syndrome, gout, osteoarthritis);
- vascular diseases of the lower limbs.
In addition to its negative impact on health, obesity disrupts psycho-emotional balance: it increases anxiety levels, leads to frequent depression, a reduction in sexual activity, causes difficulties in finding a job andreduces self-esteem.
Excess weight in advanced stages causes endocrine dysfunction which can lead to death.
12 effective diets for weight loss
Let's look at the most effective and well-known diets for losing weight. Regardless of the method chosen, 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 fight extra pounds.
1. Japanese diet
A distinctive feature of this technique is the high speed of weight loss: in 13-14 days you will lose 7-10 kilograms. The effectiveness of the Japanese diet requires a complete restructuring of the metabolism. In this case, the result obtained lasts at least 2 years. When following a dietary diet, it is forbidden to consume alcohol, sugar, salt, baked goods and sweets. The Japanese diet for weight loss is low in calories, it includes foods low in carbohydrates, thanks to which the body must burn accumulated fat for energy. During the diet, the size of the stomach decreases, making it easier to exit.
2. Dukan diet
This is a protein nutrition program. The duration of the diet depends on excess weight and can be up to 3-4 months. The Dukan diet consists of 4 stages: "Attack", "Alternation", "Consolidation" and "Stabilization", each having its own regime, duration, foods allowed and prohibited for consumption. General dietary recommendations: do morning exercises 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 drugs and is considered safe to follow.
3. Buckwheat diet
It belongs to a strict type of mono-diet, designed for quick and express 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 any seasonings, sugar or salt to it. After this time, buckwheat porridge can be consumed in unlimited quantities.
In the classic version, the buckwheat diet is designed for 7 days (over a given period of time you can lose 4-5 kilograms of weight), if necessary, the observance period can be increased to 14 days (the weightis 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 non-calorie fruits (apples, oranges, grapefruit) into your daily diet.
4. Protein diet
The basic rule of a protein diet is that 85% of a weight loss menu should consist of protein products: lean meat, fish, eggs, dairy products, seafood. This is an effective diet for 14days, which will help you get rid of 4 to 8 extra pounds over this period. Daily Protein Plan: Eat your meals in small portions every 3 hours. It is allowed to introduce carbohydrate foods with a low glycemic index (up to 40) into the daily diet: soy, cucumbers, nuts, chickpea puree, citrus fruits. To lose weight quickly and increase muscle mass, it is recommended to perform strength exercises.
5. Diet of a TV presenter
The most important item on the menu is protein products. Doctor of medical sciences and TV presenter of a health show 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 forbidden to eat meat and cereals at the same time; it is better to combine them separately with herbs and vegetables.
The duration of the diet is 1 month, then everything depends on the result. At the initial stage, the daily calorie content of foods consumed should not exceed 1200 kilocalories, this figure gradually decreases to 1000 kilocalories per day. In addition, the doctor emphasizes the importance of a positive attitude: one 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 well. This will reduce the load on the digestive organs and prolong dental health. The diet allows you to lose up to 25 kilos in 2 months.
6. Maggi Diet
The diet promises weight loss of 10 to 20 kilos in 4 weeks. The Maggi method includes the following most effective diets: cottage cheese and egg. Which option to choose depends on individual dietary preferences and health status. Both options are effective. The Maggi diet is not a mono-diet; his diet includes vegetables, fruits and meat. The products are selected in order to activate the burning of accumulated fats and eliminate toxins from the body.
7. Energy diets
A modern method for losing weight quickly with minimal effort. Energy diets are a set of special cocktails that replenish the human body with the maximum nutrients with a minimum of calories. The products in the range contain vitamins, minerals, proteins, fats, carbohydrates and fiber. This is an effective diet designed for 4 to 6 months, which will help you lose 10 to 30 kilos over this period.
8. Kremlin regime
The essence of the diet is to count the amount of carbohydrates consumed daily (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 nutritional system, the weight loss result 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 mono-diets: fish, vegetables, chicken, cereals, cottage cheese and fruits. Constantly changing the main product prevents the body from getting used to the component and "stagnant" weight. The effectiveness of the diet for weight loss is surprising: weight loss per day ranges from 0. 5 to 0. 8 kilograms. So, in 2 weeks by following the "6 petals", you can lose 15 kilos.
10. Diet for lazy people
In its classic form, this is a water-based mono-diet, which does not require financial investments, time and effort to prepare 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 consumed 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 10 to 12 kilos in 14 days.
11. Diet of Kim Protasov
It is a low-calorie weight loss system. The average daily food 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 stages: vegetarian, with the addition of meat, and consolidation. The duration of the diet is 5 weeks. During this period, you can lose 10 kilos.
12. Kefir diet
This is a strict mono-diet for weight loss, which is popular these days. 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 low-fat or 1% kefir. Per day you need to drink one liter of fermented milk drink in five doses. During breaks, 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 - up to 8. To avoid increased secretion of gastric juice, the development of gastritis andexacerbation 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 adherence to the principles of nutrition, water regime and daily physical activity is required. While losing weight, it is recommended to do swimming, yoga and gymnastics. It is useful to do mesotherapy, wraps, ultrasound peelings, anti-cellulite, firming massages. These procedures will help increase skin turgor and prevent sagging skin.
Unexpected effects of weight loss
Studies show that in obese patients, a reduction in body weight by 5-10% reduces the risk of exacerbation of diabetes mellitus, cardiovascular diseases and improves overall health.
Let's look at 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 engage in physical activity and even climb stairs. Improve memory and concentration. Brain activity increases, the amount of memorized information increases.
- Increased libido, a person feels sexier. In the course of research, American scientists came to the conclusion that when one of the partners loses 30 kilograms, family relations improve.
- Reduce the risk of certain diseases and the development of cancers. Excess weight causes inflammatory reactions in the body, changes in body cells. Losing weight by even 5% reduces the risk of cancer.
- Restore psycho-emotional balance.
- Changes in taste buds.
- Strengthen bones and joints by reducing the load on them.
- Reduce the cost of maintaining health by 42% on average. This is because obese people are more likely to have chronic illnesses that require ongoing treatment.
- Self-confidence and career development. According to statistics, thin people find a new job and increase their income 5 times easier than overweight people. This model particularly applies to women.
- Reduced need for medications. Losing weight lowers blood cholesterol levels. As a result, the need to take medications for high blood pressure is reduced. Maintaining 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 dieting, ignoring exercise and massage, the weight loss result can be very disappointing. Sagging skin in problem areas (stomach, thighs, buttocks, arms) is an unpleasant side effect for every woman. To eliminate it, you need to resort to tightening procedures or start regularly going to the pool, to a massage therapist or beautician.
- Normalization of sleep. Losing weight "frees" a person’s upper airway from the soft tissues that have been blocking it. As a result, sleep becomes better and longer by 22 minutes.
- Increased chances of getting pregnant. Remember that 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 chances of conceiving and bearing a healthy child.
- Improved vision. Remember that being overweight 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: hormonal balance is normalized, immunity increases, mental and physical performance increases, erection problems disappear, and the load on the joints and systemcardiovascular decreases. 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 life expectancy, a healthy and fit body, emotional harmony.
To lose weight by 1-3 kilograms, effective diets for 7 days are suitable (buckwheat, kefir), to lose weight by 4-10 kilograms, use a diet lasting 2 weeks to 1 month (Japanese, protein, "6 petals", diet for the lazy). 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 completing the diet, watch what you eat. Measure your body volume regularly; it must not increase. Additionally, take vitamin and mineral complexes. Monitor the duration and quality of sleep: a sleep-deprived person tends to overeat. Move more, drink plenty of water, eat proteins and vegetables, increase your self-esteem.
Remember that you can get rid of 70 to 150 grams of fat per day. Find other hobbies that give you pleasure. In addition to food, there are many other interesting things to do: communication with loved ones, walks, dancing, music, travel and hobbies. This installation will help you increase your own motivation and it will become much easier to stick to proper nutrition. Lose weight wisely and enjoy life!