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, discharge, Ducan's 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 excess weight come from?

There are many reasons for being overweight:

discrepancy between the amount of energy consumed and received with hypercaloric foods with an insufficiently active lifestyle;
age reasons (decreased rate of metabolic processes and need for energy absorption by the body);
disorders of the hormonal system;
diseases of the digestive system;
diseases of the liver, gallbladder;
diseases of the heart system (ischemia, stroke);
irregularities in the scheduling of menstrual cycles;
stressful situations, dysfunctions of the nervous system.

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

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

Exercises also help to burn calories. Compliance with diets is strongly necessary to be combined with exercise, and after losing weight - to maintain physical activity. Regular physical activity is one of the best ways to prevent unwanted pounds.

Pros and cons of fast diets

The best diets for rapid weight loss combine the following benefits:

mastering self-discipline skills by refusing starchy or sweet foods;
in the presence of swelling, fast dietary complexes help to remove excess fluids, making the body healthy;
dietary food limited in the quantity of products, does not require large expenses, as it involves mono-diets;
of sugar, baked goods, salt, hot spices leads to a healthier body;
drinking up to 2 liters of water a day initiates metabolic processes and helps restore blood circulation.

The negative aspects of fast dietary complexes include:

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

The best diets for rapid weight loss

Diet based on buckwheat.Weight loss is achieved depending on the body's metabolic processes at 1 kg in 1-2 days. Buckwheat should be poured with cold water at night, in the morning the cereal will swell and be available to eat.
Dietary juice complex (jusing)is designed for 7 days and involves the use of natural juices with pulp, vegetable vitamins. The complex is effective and helps to rid the body of toxins, toxic substances, fats.
Complex to unloadassumes the use of low-fat kefir (1 liter) and water (2. 5 liters) per day. Additional components are cottage cheese (100 g), potatoes (1 unit), chicken fillet (1/4 unit), cucumbers (2 unit). In 6-7 days, you can reduce your weight by 2-3 kg.
Dukan diet complexis planned for 1 to 2 months and brings a stable positive result. The diet includes preparation, initial stage, consolidation of the effect of weight loss, transfer to a standard diet.
The fractional menu systemis suitable for both short and long term use. The complex assumes 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 fast diets, designed for 5-7 days. The main drink in the system is kefir, which is consumed up to 1. 5 liters per day. There are also allowed products. They are added to the diet little by little.
Healthy Japanese dietary foodis designed for 7 days, the system assumes the elimination of gluten, a schedule of hours and portions is assumed. Weight loss is allowed at 4-5 kg in 7 days.
Soup Dietwas developed 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.
Curdled Diet The dietis useful, well absorbed by the body. Fermented dairy 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 classification contains simple recipes that have no restrictions and do not require complex dishes.

For 5 kg

The diet menu is designed for 7 days.
The rules imply dinner restriction, the last day of the meal is from 4 pm to 5 pm.
It is recommended to follow the list of specified products and the caloric content of the food.
It is mandatory to exclude from the menu salt, sweeteners and preservatives, wine, liqueurs.
It is recommended that the fruits on the menu be distributed among the main dishes of the day. It is important to limit the consumption of carbonated drinks.

Example of a dietary 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 - oats, low-fat yogurt, cottage cheese (100 g), dates (5 units).

Wednesday

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

Thursday

for breakfast - buckwheat, tomato with rapeseed oil, low-fat kefir (250 ml);
for lunch - long grain or whole grain rice in water, juice (250 ml), plums, kiwi, cottage cheese (100 g).

Friday

for breakfast - lean meat (60 g), egg, pepper, cucumber;
for lunch - chicken fillet without oils, roasted potato, orange, dried fruit, apple, nuts (2 pcs. ).

Saturday

for breakfast - vegetable broth without salting (100 ml), rye or bran bread (1 slice), steamed fish (100 g), peas (3 tablespoons. l. ), tea, liquid honey;
for lunch - rice, salad with tomatoes, sesame seeds, 2-3 drops of lemon juice;
for dessert - skimmed milk (1 tablespoon), banana and kiwi (1 un. ).

Sunday

for breakfast - chicken fillet (60 g), peppers, a portion of buckwheat, cottage cheese (2 tablespoons. l. ), tea, honey, dried fruits;
for lunch - cooked lentils, meat (100 g), low-fat yogurt (125 g), almonds or walnuts (30 g).

For 10 kg

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

A watermelon-based diet is ideal in August, early fall. The complex was designed for a week or 10 days.
An effective diet is based on barley, which contains vitamin complexes, amino acids and mineral components. Meals should be fractionated, separating carbohydrates and proteins in meals.
The 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, removes toxins.
The carrot-based diet program allows you to lose weight every 3 days up to 2-3 kg. It will take 12 to 15 days to reduce the weight to 10 kg. Carrots saturate the body with nutrients. During the diet period, high-calorie and fatty meals are not included in the diet, juices and vitamins from vegetables or fruits are added.
Protein-based complex for weight loss without fasting. According to technical standards, up to 80-85% of the diet includes products with proteins, 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 lose weight up to 20 kg, it is necessary to adjust the diet for a period of at least 1 month. It is mandatory to follow the recommendations of nutritionists:

does not include semi-finished products in the food;
1, 5-2 liters of purified water should be consumed daily;
It is important to consult a specialist before going on a long-term diet.

How to lose weight correctly 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, you need to stimulate the body's metabolic processes, plan fruit 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 affected 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 help to eliminate the feeling of hunger. The porridge increases the portion size, quickly saturates the body.
It is important to include starchless vegetables (carrots, peppers, tomatoes, different varieties of cabbage, onions) in the dishes.
Food is cut into small pieces.
The inclusion of chromium foods and dishes in the diet contributes to a rapid decrease in body weight, an increase in body tone. The substance is found in complexes of malt, egg yolk, minerals and vitamins. For consistent fat burning, the daily requirement for chromium is 200 mg.

How to correct the result

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

The most caloric meals should be eaten at the height of physical activity. And you shouldn't eat much before going to sleep. The last meal is ideally prepared 3 hours before bedtime.

It is important to limit the consumption of smoked meats, fatty foods and semi-finished products. The caloric content of the menu gradually increases. It is important to include fermented dairy drinks, fruits, smoothies, vegetables, muesli, dried fruits, 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:

dietary rules;
product selection;
determination of the caloric content of the dishes;
time and meal times.

Eat well

Dietary rules for a diet:

reduces appetite for water, vegetable and fruit smoothies, fermented dairy products, liquids will initiate renewal processes and increase fat burning;
the presence of vitamins in food supports the body, relieves hunger, it is important to make diets with a balanced mineral and vitamin composition;
physical activity accelerates weight loss, initiates blood circulation, improves metabolic processes in any food complex;
bad habits (smoking, physical inactivity) negatively affect the weight loss process, it is important to abandon them during the course.

Eat the right foods

Recommended for the base of the diet:

cereals, bran;
turkey, chicken, rabbit, lamb and other lean meats;
seafood, river fish, sea fish;
fresh herbs;
vegetable crops;
fruits;
durum wheat dough;
dried fruits, different varieties of nuts;
oils (sunflower, olive, linseed);
low-fat cottage cheese and cheeses;
low-fat fermented dairy products;
sugar is replaced by dried fruit, honey, marshmallow and 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 on time

According to the rules of nutritionists, breakfast is scheduled until 10 am, lunches until 3 pm, dinner - no later than 7 pm. Some fast diets can change meal times, the last meal can be in the afternoon (16h).