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

2 January 2021

a summary of effective diets for weight loss at home

In the list of best diets for weight loss, buckwheat, juice, discharge, Ducan diet, the fractionation system is also very effective. Despite the various compliance rules, 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:

mismatch between the amount of energy consumed and consumed with high-calorie food with a not very active lifestyle;
reasons of age (slowing down of metabolic processes and the need to absorb energy from the body);
disorders of the hormonal system;
diseases of the digestive system;
diseases of the liver, gallbladder;
diabetes mellitus;
diseases of the heart system (ischemia, stroke);
interruptions in the schedule of menstrual cycles;
stressful situations, nervous system dysfunctions.

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

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

Exercise also helps burn calories. Adherence to diets is strongly required to be combined with exercise, and after weight loss - 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 fast weight loss combine the following benefits:

mastering self-discipline skills while refusing starchy foods or sweets;
in the presence of bloating, fast dietary complexes help remove excess fluid, making the body healthy;
diet food limited in quantity of products, does not require large expenses, as it includes mono-diet;
rejection of sugar, baking, salt, hot spices leads to a healthier body;
drinking up to 2 liters of water every day starts metabolic processes, helps restore blood circulation.

Negative aspects of fast food complexes include:

risk of dehydration due to rapid elimination of body fat;
after taking a quick course, you may experience increased appetite, you will need to continue adjusting 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, by adhering to which the weight is kept stable for a long time.

Best Diets for Fast Weight Loss

Buckwheat based diet.Weight loss is achieved depending on the metabolic processes of the body by 1 kg in 1-2 days. Buckwheat should be poured with cold water in the evening, by morning the cereals will swell and become available to eat.
Dietary Complex of Juices (jokes)is created for 7 days and includes the use of fresh juices with soft, vegetable smoothies. The complex is effective and helps rid the body of toxins, toxic substances, fats.
Discharge 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 fillets (1/4 piece), cucumbers (2 pieces). For 6-7 days, you can reduce the weight by 2-3 kg.
Dukan Diet Complexis planned for 1-2 months, brings a lasting positive result. The diet includes preparation, initial stage, consolidation of the effect of weight loss, transfer to standard food.
The fractional menu systemis suitable for both short-term and long-term use. The complex involves the use of small food rations for 2. 5-3 hours, the total number of meals is 5-6 per day. You want to break down fats, proteins or carbohydrates.
Keef Complexis also included in the list of fast 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 products allowed. They are added to the diet little by little.
Japanese Diet Health Foodis created for 7 days, the system assumes gluten elimination, a schedule of hours and servings is assumed. Weight loss is allowed by 4-5 kg in 7 days.
Soup dietwas created 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 vessels.
Cottage diet The dietis beneficial, 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 trace elements and vitamin complexes, dietary fiber, protein composition, vegetable fats.

Effective fast diet for weight loss

Evaluation contains uncomplicated recipes that have no restrictions and do not require complex dishes.

For 5 kg

Diet menu develops for 7 days.
Rules imply a dinner restriction, the last day of the meal is served from 16: 00 to 17: 00.
It is recommended that you follow the list of specified products and the calorie content of food.
Required to exclude from the menu salt, sweeteners and preservatives, wine, alcoholic beverages.
Fruits on the menu are recommended to be distributed in the main courses during the day. It is important to limit the consumption of carbonated beverages.

Example of diet menu for the week:

Monday

breakfast - fish fillets (50 g), vegetable salad with rapeseed oil (3-4 drops), 1% fermented milk drink (250 ml);
for lunch - eggs, bread (150 g), chicken fillet (90 g).

Tuesday

for breakfast - steamed beef (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), wholemeal bread (3 pieces), chicken (50 g);
for lunch - wholemeal bread (2 slices), beef (50 g), apples, 2-3 spinach sprigs.

Thursday

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

Friday

for breakfast - lean beef (60 g), eggs, pepper, cucumber;
for lunch - oil-free chicken fillets, baked potatoes, oranges, dried fruits, apples, nuts (2 pieces).

Saturday

for breakfast - unsalted vegetable soup (100 ml), rye bread or bran (1 slice), steamed fish (100 g), green peas (3 tbsp. l. ), tea, liquid honey;
for lunch - rice, tomato salad, sesame seeds, 2-3 drops of lemon juice;
for dessert - low-fat milk (1 tbsp. ), banana and kiwi (1 piece).

Sunday

for breakfast - chicken fillet (60 g), sweet pepper, a piece of buckwheat, cottage cheese (2 tbsp. l. ), tea, honey, dried fruit;
for lunch - boiled lentils, beef (100 g), low-fat yogurt (125 g), almonds or walnuts (30 g).

For 10 kg

The list of diet diets that reduce weight by 7-10 kg includes:

A watermelon-based 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 complexes of vitamins, amino acids and minerals. Food should be made fractionated, breaking down carbohydrates and proteins during meals.
Cucumber diet helps reduce weight in 10-15 days to 10 kg. Vegetables are low in calories, contain minerals and trace elements, have a diuretic effect, remove toxins.
Carrot-based diet course allows you to lose weight every 3 days by 2-3 kg. It will take 12-15 days to lose weight to 10 kg. Carrots saturate the body with nutrients. During the diet, high-calorie foods and fats are not included in the diet, juices and smoothies 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 protein, fluoride, calcium (types of meat, fish, low-fat 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. You are required to follow the nutritionists' recommendations:

do not include semi-finished products in food;
1. 5-2 liters of purified water per day should be consumed;
It is important to consult a specialist before a long-term diet.

How to lose weight properly with fast diets

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

Meals are required to be organized in small portions at least 4-5 times a day.
To quickly reduce body fat, you need to stimulate metabolic processes in the body, plan fruit meals, vegetable smoothies, juices without preservatives during the holidays.
In the absence of hunger, the body does not accumulate fat deposits.
important 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 in calories and nutritious, rich in fiber.
Cereals boiled in water will help eliminate the feeling of hunger. Porridge increases the size of the service, quickly saturates the body.
It is important to include non-starchy vegetables (carrots, sweet peppers, tomatoes, various 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 decline in body weight, an increase in body tone. The substance is found in malt, egg yolk, minerals and vitamin complexes. For continuous fat burning, the daily requirement of chromium is 200 mg.

How to adjust the result

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

The most caloric foods should be eaten at the peak of physical activity. And you should not eat too much before bed. The last meal is optimally placed 3 hours before bedtime.

It is important to limit the consumption of smoked meat, fatty foods and semi-finished products. The caloric content of the menu gradually increases. It is important to include in the diet fermented milk drinks, fruits, smoothies, vegetables, muesli, dried fruits, lean meats, cottage cheese.

A Comprehensive Approach to Weight Loss

When following a fast diet, the following parameters are considered:

food rules;
product selection;
determining the calorie content of dishes;
meal time and schedule.

Eat well

Dietary rules for a diet:

reduce appetite, soft water, vegetables and fruits, fermented dairy products, juice will start rejuvenation 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 dietary complex;
bad habits (smoking, sedentary lifestyle) negatively affect the process of losing weight, it is important to give them up during the course.

Eat the right foods

Recommended for diet base:

cereals, bran;
turkey, chicken, rabbit, lamb and other lean meats;
seafood, river fish, seafood;
fresh herbs;
vegetable crops;
frutat;
hard wheat pasta;
dried fruits, various varieties of nuts;
(sunflower, olive, flax seed);
low-fat cottage cheese and cheese;
low-fat fermented milk products;
sugar is replaced with dried fruits, honey, marshmallow, dark chocolate.

There is a list of foods that are not recommended for use in the diet:

sweet pastries, white bread;
suxhuk, suxhuk;
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, lunches are held until 15: 00, dinner - no later than 19: 00. Some fast diets can change the meal schedule, the last meal may be in the afternoon (4: 00 pm).