Effective weight loss helps you get rid of extra pounds and keep the result.
Are there effective express diets that help you lose weight quickly and do no harm, and what are the most effective diets for weight loss, read below.
diet roller coaster
The Rollercoaster Diet was developed in 1986 by American psychologist Martin Catan. He himself suffered from excess weight and was able to lose 35 kg in a few years by changing his diet.
The diet lasts for 3 weeks, its essence lies in the cyclical alternation of daily calories.
- In the first 3 days, you can consume a maximum of 600 calories per day, from 4-6 days the daily calorie intake is 900 kcal, from 7-9 days you can consume up to 1200 kcal. Then you need to reduce your daily calorie intake to 600 kcal again and start all over again. This alternation of daily caloric intake makes it possible to avoid the plateau stage, when weight loss due to lack of food stops, which leads to a slowdown in metabolism. Daily calorie jumps stimulate metabolism.
- Eating fresh, fiber-rich vegetables, such as cucumbers, tomatoes, and lettuce, is allowed on any day. Unsweetened fruits such as apples can also be used. Their calorie content does not need to be taken into account, so this is not the hardest diet for rapid weight loss.
- Fatty foods, bread, pastries, and sauces should be excluded from the diet. The diet should be dominated by lean meat and fish, low-fat dairy products and sour milk products, and whole grains are allowed.
- Do not fry the food, rather steam it, you can also bake it in the oven, but drain the resulting fat.
- Limit the amount of table salt, replace it with spices and herbs.
- You should drink no more than 2 liters of water per day.
- The last meal should be no later than 5 p. m.
If you follow these rules for 3 weeks, you can lose 5 kg.
If you are ready to follow such a diet, you should consult a doctor.
Weight loss rollercoaster diets cannot be followed by women who are expecting or breastfeeding a baby, people suffering from kidney, liver or digestive system diseases, or those with worsening chronic diseases.
Effective diets for rapid weight loss
The best diet for rapid weight loss is the one that allows you to drastically lose extra pounds without harming your health. In order not to harm the body while on an express diet, you must follow a number of rules:
- Before starting a particular diet, you should consult your doctor to identify possible contraindications.
- A fast diet is usually a mono-diet, during which the body does not get all the necessary vitamins, so you must also take a vitamin-mineral complex.
- Fad diets for rapid weight loss can last up to a week, and you should return to your regular diet if you feel worse.
- Nutrition for rapid weight loss should be combined with physical activity, more walks and walks in the fresh air.
Buckwheat and kefir are the most popular diets for rapid weight loss, they give real results.
Kefir diet - lose weight in 72 hours
In the case of a kefir diet, only 1. 5 liters of kefir with a fat content of no more than 1% and pure water can be consumed. In order to avoid hunger, it is recommended to divide the total amount of fermented milk product into 5-6 portions.
If you are on a kefir diet for 3 days, you can quickly lose up to 3 kg, since the calorie content of the food you eat during the day is low, in addition, kefir normalizes bowel function and speeds up metabolism. But such nutrition is not suitable for pregnant and lactating women, it is forbidden for children, people suffering from diseases of the digestive system, gout, rheumatism, intestinal obstruction, and allergies to fermented milk products.
Nutrition for top models
To stay in shape, top models have to eat right and follow a diet to lose weight. Some diets are universal and many models regularly sit on them, others are branded, bearing the author's name.
The following nutrition is very effective:
- breakfast - boiled eggs;
- lunch - 150 g fat-free cottage cheese;
- afternoon - 150 g cottage cheese;
- don't have dinner.
Only water is allowed to drink. The interval between meals should be 3 hours.
You need to follow such a diet for 3 days and you can lose 3 kg. It is problematic to follow such a diet and it is forbidden for women who are in a position to support breastfeeding, with impaired kidney function and gastrointestinal problems.
There is another diet for top models, following which you need to reduce the daily calorie intake to 1000 kcal and drink a lot of hot water or green tea to cleanse the body of toxins. You can follow this diet for 3-7 days and lose 2-6 kg. During such a diet, all types of sugar are prohibited.
A sample daily menu might look like this:
- breakfast: 50 g of lean meat or 2 eggs, bread with butter, a glass of green tea;
- lunch: a cup of green tea;
- 100 g of fish or low-fat meat, steamed, fresh vegetable salad seasoned with lemon juice or vegetable oil, some unsweetened fruit, a glass of hot water;
- afternoon snack: hot tea or water;
- dinner: 300 g vegetable salad and water;
- 200 ml of hot water at night.
Among the models, the following set of products, on the basis of which diets are compiled, is particularly popular:
- raw vegetables and unsweetened fruits;
- quail and chicken eggs;
- Feta cheeses;
- balsamic vinegar and apple cider vinegar;
- non-carbonated mineral water;
- green tea;
- yogurt without additives;
Fresh juice diet
A delicious fresh juice diet provides rapid weight loss, but it is not easy to maintain. It lasts for 3 days, a maximum of 5, and you can lose up to 3 kg with it. For breakfast, lunch and dinner, drink only 250-300 ml of fruit juice, and the rest of the time water at room temperature. It is better not to use factory-purchased fruit juices, as they contain preservatives and sugar, so it is worth making fresh juices yourself. You can make fruit juices from oranges, grapefruits and lemons (can be replaced with grapes), vegetable juices from cucumbers, celery and garlic.
The women's diet can cause downtime and headaches. Citrus juices can irritate the mucous membrane of the digestive system.
Therefore, you should consult a doctor before starting the diet. Contraindicated for pregnant and lactating women, as well as for any chronic pathology in the acute phase, with increased acidity.
Effective diets for physiques
The most effective diet according to the type of figure is selected individually, since every woman has her own problem areas, so more attention should be paid to them. Any effective diet must be combined with physical activity to achieve optimal body weight. For example, if you don't have access to a gym, you need to walk or run more in the morning.
How to overcome a bulging belly
In order to live a flat life, harmful foods must be excluded from the diet for at least 2 weeks, eaten in small portions at regular intervals and not overeaten.
Example of the daily menu:
- breakfast: porridge and unsweetened tea;
- lunch: a piece of whole grain bread with cheese and a cup of tea or coffee without sugar;
- lunch: lean soup;
- afternoon snack: a glass of low-fat kefir and unsweetened soup;
- dinner: boiled rice with fish or meat.
During the day, you should drink at least 8 glasses of water. Such a balanced and appropriate diet has no contraindications and does not cause serious side effects.
In addition to proper nutrition, in order to achieve a quick effect, you must regularly spend time on physical activity.
How to get rid of thigh fat
To lose weight in the thigh area, you should follow a low-calorie diet and drink no more than 2 liters of water. You can consume up to 1, 300 calories per day, limit the amount of coffee and tea, and completely avoid sweets and starchy foods.
Raw vegetables and fruits should dominate the diet. Authorized by:
- chicken and fish;
- dairy products (cheese, cottage cheese, yogurt);
- cabbage, tomatoes;
The daily menu can be:
- breakfast: vegetable salad, eggs, yogurt and bread;
- lunch: two apples;
- lunch: vegetable salad, bread, steamed fish;
- afternoon snack: a handful of grapes;
- dinner: boiled meat with vegetable salad.
If you are away from eating and feel hungry, you should drink a glass of water.
Even a short 5-day diet can reduce the volume of the hips by a few centimeters.
To get feminine curves
In order for the figure to acquire feminine curves, the composition of the usual daily diet should include:
- lots of plant foods;
- animal protein (cooked lean meat);
- green tea;
- cottage cheese or kefir.
These products improve metabolism and normalize body weight.
The following should be excluded from the menu:
- alcoholic beverages (red wine is allowed);
- flour and sweet foods;
If you feel hungry during such a meal, almonds can be used as a snack.
Hourglass figure - rational weight loss
In order for the figure to resemble an hourglass, you need to approach weight loss in a complex way and choose a diet that will be effective.
The following must be completely excluded from the menu:
- flour and sweet;
- prunes, raisins, dried apricots;
- banana and avocado;
- nuts, except peanuts and almonds;
- white bread, whole grain bread is allowed instead.
The diet should include:
- protein (eggs, lean meat);
- fresh juices;
- green vegetables.
Drink at least 1. 5 liters of fluid per day. Once a week it is worth organizing fasting days on water or kefir.
The most effective weekly diet
Effective diets for rapid weight loss are mono- and non-, but in any case, for the sake of normal health, before sitting on it, you should undergo an examination to identify possible contraindications.
Buckwheat diet minus 1. 5 kg per day
The buckwheat diet can last 3-7 days. It takes an average of 6 kg for a week.
To achieve the result, you must follow the following rules:
- Buckwheat is cooked without salt and oil.
- The last meal should be no later than 19: 00.
- Drink no more than 1. 5 liters of fluid per day. Can be still water and tea.
- After leaving the diet, you can enter the usual foods in the menu, but you need to reduce the size of the portions and limit the amount of fatty foods.
- It is better not to boil the buckwheat, but steam it with hot water in a thermos: 0. 5 liters of boiling water are needed for 250 g of cereal. It is better to do this in the evening so that the porridge is ready in the morning.
The simplest diet for rapid weight loss is the 3-day diet, during which you can only eat buckwheat and drink water.
For those who find it problematic to consume buckwheat on its own, you can follow the buckwheat-kefir diet. There is porridge when you feel hungry, and in addition, drink up to a liter of kefir, the fat content of which does not exceed 1% per day.
Kefir can be replaced with dried fruits, which are rich in vitamins and fiber. With such a diet, you can eat up to 10 pieces of prunes, dried apricots or raisins in addition to porridge per day.
You can also follow a buckwheat-vegetable diet. In such cases, in addition to buckwheat, carrots, bell peppers, celery, broccoli, and white cabbage can also be present in the diet. It is strictly forbidden to eat potatoes with a buckwheat-vegetable diet.
When leaving the 3-day buckwheat diet, you should eat porridge for 3 days, gradually adding legumes, meat and fish to your diet.
If the diet lasted for 7 days, you cannot eat junk food for the next week. Cottage cheese or steamed omelette for breakfast, light soup such as beetroot for lunch, steamed vegetables with boiled fish in the evening. Dinner should be eaten at least 2. 5 hours before going to bed.
Protein nutrition to lose weight in a week
Protein-containing foods contribute to rapid satiety, and due to the lack of fat and carbohydrates in the diet, the body consumes its own reserves, as a result, weight loss occurs, and excess fluid is also lost during such a diet. This method of losing extra pounds is quite effective, but it can be considered dangerous. Drink at least 2 liters of fluid every day and take multivitamins to reduce the damage from your diet.
All products can be boiled, steamed, steamed and baked. Authorized by:
- low-fat varieties of fish and meat without skin;
- low-fat dairy products;
- egg white;
- whole wheat bread;
- low-starch vegetables;
- sea and offal.
The weekly menu can be:
- breakfast: tea without sugar;
- lunch: boiled beef;
- lunch: steamed fish with rice;
- afternoon snack: half an unsweetened apple;
- dinner: cabbage salad with celery and green peas;
- night: freshly squeezed carrot-apple juice.
- breakfast: a glass of 1% kefir;
- lunch: boiled rice;
- lunch: stewed beef;
- afternoon snack: green apple;
- dinner: vegetable salad;
- night: freshly squeezed fruit juice.
- breakfast: herbal tea;
- lunch: 2 egg whites and a piece of whole grain bread;
- lunch: meat with rice;
- afternoon snack: kiwi;
- dinner: fish with rice;
- evening: orange juice.
- breakfast: green tea without sugar;
- lunch: fat-free cottage cheese;
- lunch: chicken breast with fresh vegetables;
- afternoon snack: apple;
- dinner: vegetable salad;
- night: tomato juice.
- breakfast: rosehip broth without sugar;
- lunch: steamed veal;
- lunch: lean vegetable soup;
- afternoon snack: boiled brown rice;
- dinner: vegetable salad with boiled beef or chicken;
- at night: fresh apple-orange juice.
- breakfast: a glass of green tea;
- lunch: steamed meat and a piece of whole grain bread;
- lunch: rice porridge on the water and vegetable salad;
- afternoon snack: vegetable salad;
- dinner: chicken breast;
- night: kefir.
- breakfast: a glass of milk and a piece of bread;
- lunch: carrot salad;
- lunch: steamed fish and fresh cabbage salad;
- afternoon snack: vegetable salad;
- dinner: lean lamb;
- night: fat-free kefir.
After finishing the protein diet, new foods should be introduced gradually, paying attention to the size of the portions. Even after finishing it, it is worth limiting the consumption of flour and sweets, and the diet should include enough dairy products, cereals, plant foods, and lean meat.
A protein diet is contraindicated if a person:
- diseases of the digestive system;
- joint pathology;
- dysfunction of the heart, liver and kidneys.
It is prohibited for the elderly, pregnant and lactating women.
Effective weight loss programs at home
Super diet for fast weight loss - Jockey. The diet is as follows:
- first day: fry the chicken in foil and eat it during the day (discard the skin);
- second day: 300 g of boiled veal, divided 3 times;
- third day: drink coffee without sugar.
Such a diet allows you to lose up to 3 kg, but on the 3rd day you may experience weakness.
The Dukan diet, which allows you to lose 20 kg, is very popular. Its essence lies in the high amount of protein-containing food and the exclusion of carbohydrates, the consumption of up to 2 liters of liquid and regular physical activity. It lasts several weeks. To save the result, you must follow the rule: the exit must last as long as the diet lasted.
We lose weight at home - the secrets of success
In order to lose weight effectively, you need to know how to eat correctly:
- do not eat after six in the evening;
- adhere to the drinking regime;
- don't eat too much;
- useful for steaming, frying and cooking food;
- eat in small portions, every 3. 5 hours.
Many quick ways to lose weight are dangerous and have contraindications. When choosing a menu, preference should be given to a balanced diet.