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

2 January 2021

a review of effective diets for losing weight at home

In the list of the best diets for weight loss, buckwheat, juice, unloading, Ducan diet, the fractional nutrition system is also very effective. Despite different compliance rules, 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:

difference between the amount of energy consumed and received with high-calorie foods with an insufficiently active lifestyle;
reasons of age (decrease in the rate of metabolic processes and the body's need for energy absorption);
disorders of the hormonal system;
diseases of the digestive system;
diseases of the liver, gallbladder;
diabetes mellitus;
diseases of the heart system (ischemia, stroke);
irregularities in the timing of menstrual cycles;
stressful situations, nervous system dysfunctions.

Despite all of the above factors, the main factor in weight gain is the gap between incoming energy and its consumption. When we get more calories from food than we spend during the day, they are stored as extra pounds.

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

Exercise also helps burn calories. Adherence to 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.

Advantages and disadvantages of fast diets

The best fast weight loss diets combine the following benefits:

master the skills of self-discipline by refusing starches or sweets;
in the presence of puffiness, rapid diet complexes help to remove excess fluid, making the body healthy;
diet limited in quantity of products, does not require significant expenditure, because it is mono-diets;
refusal of sugar, pastries, salt, hot spices leads to a healthier body;
drinking up to 2 liters of water per day starts metabolic processes, helps restore blood circulation.

Negative aspects of rapid diet complexes include:

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

Best Fast Weight Loss Diets

Buckwheat diet.Weight loss is achieved depending on the body's metabolic processes of 1 kg in 1-2 days. Buckwheat should be poured with cold water in the evening, in the morning, the cereals swell and become available for consumption.
Juice Food Complex (jusing)is designed for 7 days and involves the use of fresh juice with pulp, vegetable smoothies. The complex is effective and helps to discharge the body of toxins, toxic substances, fats.
Unloading 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 piece), chicken fillet (1/4 piece), cucumbers (2 pieces). In 6-7 days, you can reduce the weight by 2-3 kg.
Dukan's Diet Complexis expected for 1-2 months, brings a stable positive result. The diet includes the preparation, the initial phase, 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 list of quick diets, 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 licensed products. They are added to the diet little by little.
Japanese healing dietis designed for 7 days, the system assumes the elimination of gluten, it is assumed a schedule of hours and portions. Weight loss is allowed from 4 to 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 due 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-based compleximproves digestion, saturates the body with microelements and vitamin complexes, dietary fibers, protein compounds, vegetable fats.

Effective diets for rapid weight loss

The ranking 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 imply a restriction of the dinner, the last day of the meal is done at 16: 00-17: 00 hours.
It is recommended to follow the list of specified products and the calorie content of foods.
It is necessary to exclude from the menu salt, sweeteners and preservatives, wine, liqueurs.
It is recommended to divide the fruits on the menu among the main dishes during the day. It is important to limit the consumption of carbonated drinks.

Sample diet menu for the week:

Monday

breakfast - fish fillet (50 g), vegetable salad with rapeseed oil (3-4 drops), fermented milk drink 1% (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 pcs), chicken meat (50 g);
for lunch - bran bread (2 slices), veal (50 g), apple, 2-3 sprigs of spinach.

Thursday

for breakfast - buckwheat, tomatoes in rapeseed oil, low-fat kefir (250 ml);
for lunch - long or brown rice in water, juice (250 ml), prunes, kiwi, cottage cheese (100 g).

Friday

for breakfast - lean beef (60 g), egg, pepper, cucumber;
for lunch - chicken fillet without oils, baked potatoes, orange, dried fruits, apple, nuts (2 pcs).

Saturday

for breakfast - vegetable broth without salting (100 ml), rye or bran bread (1 slice), steamed fish (100 g), green peas (3 cl), 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), bell pepper, a portion of buckwheat, cottage cheese (2 tbsp. l. ), tea, honey, dried fruits;
for lunch - boiled lentils, beef (100g), low fat yogurt (125g), almonds or nuts (30g).

For 10 kg

The list of diet plans that reduce weight from 7-10 kg includes:

A watermelon diet is optimal in August, early fall. 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 fractionated, separating carbohydrates and proteins with meals.
Cucumber diet helps to reduce weight in 10-15 days to 10 kg. The vegetable is low in calories, contains minerals and trace elements, has a diuretic effect, eliminates toxins.
Carrot diet course allows you to lose weight every 3 days by 2-3 kg. It will take 12-15 days to reduce the weight to 10kg. Carrots saturate the body with nutrients. During the diet period, foods high in calories and fat are not included in the diet, vegetable or fruit juices and smoothies are added.
Protein-based complex to lose weight 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 and seafood). For 14-15 days, the complex will reduce body fat by 8-10 kg.

For 20 kg

To reduce the weight up to 20 kg, it is necessary to adjust 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;
1. 5-2 liters of purified water should be consumed per day;
It is important to consult a specialist before a long term diet.

How to lose weight correctly with fast diets

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

It is necessary to organize meals into small portions at least 4-5 times a day.
To quickly reduce body fat, it is necessary to stimulate metabolic processes in the body, provide fruit snacks, vegetable smoothies, juices without preservatives during breaks.
In the absence of hunger, the body does not accumulate fatty 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 in calories and nutritious, rich in fiber.
Cereals boiled in water will help relieve the feeling of hunger. Porridge increases the serving size, quickly saturates the body.
It is important to include non-starchy vegetables in your meals (carrots, sweet peppers, tomatoes, different varieties of cabbage, onions).
The food is cut into small pieces.
The inclusion in the diet of foods and dishes containing chromium contributes to a rapid decrease in body weight, an increase in the tone of the body. The substance is found in complexes of malt, egg yolk, minerals and vitamins. For constant fat burning, the daily requirement for chromium is 200 mg.

How to correct the result

When you switch to a standard diet, you need to keep calorie intake low, keep working out. To adapt the work of the stomach, it is necessary to gradually integrate meat dishes and pastries into the diet.

Meals with the most calories should be eaten at the peak of physical activity. And you shouldn't eat a lot 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, dried fruits, low-fat meat and cottage cheese in the diet.

A holistic approach to weight loss

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

dietary rules;
selection of products;
determining the calorie content of dishes;
meal times and times.

Eat well

Food rules for a healthy diet:

reduce appetite water, vegetable and fruit smoothies, fermented dairy products, liquid will start 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 composition of minerals and vitamins;
physical activity accelerates weight loss, starts blood circulation, improves metabolic processes in any food complex;
bad habits (smoking, sedentary lifestyle) negatively affect the process of weight loss, it is important to give 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, saltwater fish;
fresh herbs;
vegetable crops;
fruit;
durum wheat pasta;
dried fruits, various varieties of nuts;
oils (sunflower, olive, flax);
low fat cottage cheese and cheeses;
low fat fermented dairy products;
sugar is replaced by dried fruits, honey, marshmallow, dark chocolate.

There is a list of foods not recommended for eating:

sweet pastries, 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 a. m. , lunches are until 3: 00 p. m. , dinner - no later than 7: 00 p. m. Some quick diets may change the meal schedule, the last meal may be in the afternoon (4: 00 p. m. ).