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 for "mass obesity" among adults are: Mexico (32. 8%), USA (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 huge 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 body (initial weight, health status, hormonal levels, speed of substances).
Let's look at 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 losing weight.
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 fully consumed.
- Genetic predisposition.
- Floor. Interestingly, women gain weight faster due to the hormonal characteristics of the body and less muscle mass compared to men's physiques.
- Age factors. It has long been known that with age, metabolism slows down, energy needs decrease, which leads to the 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;
- type 2 diabetes mellitus;
- cardiac ischemia;
- stroke;
- amenorrhea,
- infertility,
- 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 disrupts the psycho-emotional balance: it increases anxiety levels, leads to frequent depression, decreases sexual activity, causes difficulties in finding a job and reduces self-esteem.
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 well-known diets for weight loss. Regardless of the method chosen, any method involves maintaining an ideal 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 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 metabolism. In this case, the result obtained lasts at least 2 years. When following a diet, it is prohibited to consume alcohol, sugar, salt, baked goods and any sweets. The Japanese weight loss diet is hypocaloric, includes foods low in carbohydrates, so the body must burn accumulated fat to obtain energy. During the diet, the stomach decreases in size, which makes it easier to exit.
2. Dukan Diet
This is a protein nutrition program. The duration of the diet depends on the excess weight and can range from 3 to 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 meals, walk outdoors 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 mono-diets, designed for rapid express 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 for about 8 hours. However, you cannot add seasonings, sugar or salt. After this period, buckwheat porridge can be consumed in unlimited quantities.
In the classic version, the buckwheat diet is designed for 7 days (in a certain period you can lose 4-5 kilograms of weight), if necessary, the period of adherence can be increased to 14 days (weight is reduced by 6 -10 kilograms). When losing weight, in addition to buckwheat, it is 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 calorie-free fruits (apples, oranges, grapefruits) 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 time. Daily protein plan: Eat meals in small portions every 3 hours. It is allowed to introduce foods rich in carbohydrates and 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. TV presenter diet
The most important component of the menu is protein products. Doctor of Medical Sciences and TV health show host recommends replenishing protein reserves with low-fat dairy products, lean meats and fish. The main condition is not to combine proteins with carbohydrates in the same meal. It is strictly forbidden 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, so it all depends on the result. At the initial stage, the daily calorie content of consumed foods should not exceed 1, 200 kilocalories, gradually this value decreases to 1, 000 kilocalories per day. In addition, the doctor states the importance of a positive attitude: you should eat with a good mood and in a calm atmosphere, mentally adjust to the fact that food is a holiday 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 oral 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; their diet includes vegetables, fruits and meat. The products are selected in such a way as to 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 maximum nutrients and minimum calories. The line's products contain vitamins, minerals, proteins, fats, carbohydrates and fiber. This is an effective diet designed for 4 to 6 months that will help you lose 10 to 30 pounds during this time.
8. Kremlin Diet
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 must be excluded from the diet. You can eat a lot of protein foods. In the first week of joining the Kremlin nutritional 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 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 "staging" the weight. The effectiveness of the weight loss diet is surprising: weight loss per day varies from 0. 5 to 0. 8 kg. As a result, in 2 weeks following the "6 petals" you can lose 15 kilograms.
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 eaten should be reduced by 2 times. Quickly digestible carbohydrates, foods with a high fat content, pickles, canned foods and smoked foods are excluded from the menu. The preferred method of cooking is roasting or boiling. Depending on your goals, you can lose 10 to 12 pounds in 14 days.
11. Kim Protasov's Diet
It is a low calorie weight loss system. The average daily diet menu provides the body with 1. 200-1. 500 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 consolidating. 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, popular today. The following light modifications of the fermented milk diet are distinguished: kefir curd, apple kefir, egg kefir, buckwheat kefir, cucumber kefir, striped. When following a strict diet, the only product allowed for consumption is low-fat or 1% kefir. Per day you need to drink a liter of fermented milk 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 kg, after 1 week - by 3, in 14 days - to 8. To avoid increased secretion of gastric juice, development of gastritis and exacerbation of ulcers, it is not Recommended to 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 necessary. When losing weight, it is recommended to practice swimming, yoga and gymnastics. It is useful to do mesotherapy, body wraps, ultrasonic peeling, anti-cellulite, tension massage. These procedures will help increase skin turgor and prevent skin sagging.
Unexpected effects of weight loss
Studies show that in obese patients, reducing 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 wave of strength and energy. After losing weight, the person becomes more mobile, it becomes easier for them to carry out physical activities and even climb stairs. Improve memory and concentration. Brain activity increases, the amount of information remembered increases.
- Increased libido, the person feels sexier. In the course of research, American scientists came to the conclusion that when one of the partners loses 30 kilograms, family relationships improve.
- Reducing 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 up to 5% reduces your risk of cancer.
- Restoring psycho-emotional balance.
- Changes in taste buds.
- Strengthening bones and joints, reducing the load on them.
- Reducing the cost of maintaining health by an average of 42%. This is due to the fact that obese people are more likely to have chronic diseases that require continuous treatment.
- Self-confidence and career growth. According to statistics, it is 5 times easier for thin people to find a new job and increase their income than overweight people. This pattern especially applies to women.
- Reduced need for medications. Losing weight reduces blood cholesterol levels. As a result, the need to take medication for hypertension 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, when losing weight, 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 need to 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 tissues that block it. As a result, sleep is better and 22 minutes longer.
- Greater chance 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 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, 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 cardiovascular system decreases. With this, 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 by 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 excess weight is 20 kilograms or more, it is recommended to undergo tests 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 at the end of the diet, pay attention to what you eat. Measure your body volume regularly; it should not increase. Additionally, take vitamin and mineral complexes. Monitor the duration and quality of sleep; a sleep-deprived person has a tendency to overeat. Move more, drink lots 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 more hobbies that bring 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 increase your motivation and it will be much easier to adhere to proper nutrition. Lose weight wisely and enjoy life!