The most effective weight loss diet

The World Health Organization has recognized obesity as a common problem of our time. In our article, we will discuss the most effective weight loss diets and provide detailed methods, descriptions, rules and advantages.Today, approximately 500 million people worldwide are overweight.According to statistics, the most common countries with "mass obesity" among adults are: Mexico (32. 8%), the United States (31. 8%), Syria (31. 6%), Venezuela, and Libya (30. 8%). Excess weight indicates a high metabolism in the body, which can be exacerbated by the development of related diseases.Today, there are a large number of different diets designed to accelerate or systemize weight loss. Among the various weight loss diets, choosing the most effective one is quite difficult, since its effectiveness depends on the individual characteristics of the body (initial weight, health status, hormonal levels, rate of substances).Let’s consider the main causes of obesity, the 12 most effective diets for weight loss, a healthy and toned body, and what happens to your body after losing weight.

Where does being overweight come from and what can it cause?

Causes of obesity:

• Eating large amounts of high-calorie foods and leading a sedentary lifestyle, the energy received is not fully expended.
• Genetic susceptibility.
• ground. Interestingly, women gain weight more quickly due to their body's hormonal characteristics and have less muscle mass relative to their male physiques.
• age factor. It has long been known that as we age, metabolism slows down and energy requirements decrease, leading to progressive fat accumulation and weight gain.
• Primary pathology of the endocrine glands or hypothalamic dysfunction.
• Tumors are present.

Possible consequences of obesity:

• Gastrointestinal disorders;
• pancreatitis;
• arterial hypertension;
• gallbladder disease,
• liver;
• type 2 diabetes;
• cardiac ischemia;
• stroke;
• amenorrhea,
• infertility,
• Irregular menstruation in women,
• male impotence;
• Diseases of the respiratory system and musculoskeletal system (hypoventilation syndrome, gout, osteoarthritis);
• Vascular disease of the lower extremities.

In addition to its negative impact on health, obesity disrupts psychoemotional balance: it increases anxiety levels, leads to frequent depression, reduces sexual activity, leads to difficulty finding a job, and lowers self-esteem.

Late-stage excess body weight can lead to endocrine dysfunction, leading to death.

12 Effective Weight Loss Diets

Let’s look at the most effective and well-known weight loss diets. Whichever method you choose, any method requires maintaining optimal water conditions: a minimum consumption of 1. 5-3 liters of clean water per day. At the same time, daily physical activity is also necessary, which helps in losing excess weight faster.The best diet to fight excess weight.

1. Japanese eating habits

A distinctive feature of this technique is the rapid rate of weight loss: in 13-14 days you will lose 7-10 kilograms. The effectiveness of the Japanese diet is achieved through a complete reorganization of metabolism. In this case, the results obtained last for at least 2 years. While following the diet, alcohol, sugar, salt, baked goods and any sweets are prohibited. The Japanese weight loss diet is low-calorie and includes low-carbohydrate foods, so the body must burn accumulated fat for energy. During a diet, the size of the stomach decreases, which makes it easier for the stomach to expel food.

2. Dukan Diet

This is a protein nutrition plan. The duration of the diet depends on the amount of excess weight and can be up to 3-4 months. The Dukan diet is divided into 4 stages: "Attack", "Alternation", "Consolidation" and "Stabilization". Each stage has its own diet, duration, allowed and prohibited foods. General dietary recommendations: daily morning exercise, adding oat bran to meals, and walking outside for at least 30 minutes. The Dukan Diet does not limit the intake of "permitted" foods, does not use chemical additives and drugs, and is considered safe.

3. Buckwheat diet

It is a strict mono-diet designed for fast and rapid weight loss. The main ingredient of this method is buckwheat, which must be prepared according to a special recipe. Oatmeal cannot be boiled, it must be brewed with boiling water and left for about 8 hours. However, no seasoning, sugar or salt can be added. After this time, you can eat unlimited amounts of buckwheat porridge.In the classic version, the buckwheat diet is designed for 7 days (in a given time you can lose 4-5 kg of weight), if necessary, the duration of adherence can be increased to 14 days (for a weight loss of 6-10 kg). When losing weight, in addition to buckwheat, you are also 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 include non-caloric fruits (apples, oranges, grapefruit) in your daily diet.

4. Protein diet

The basic rule of the protein diet is that 85% of the weight loss menu should consist of protein products: lean meat, fish, eggs, dairy products, seafood. This is an effective diet for 14 days that will help you lose 4-8 pounds of excess weight during that time. Protein Daily Plan: Eat small meals every 3 hours. It is allowed to introduce into the daily diet carbohydrate foods with a low glycemic index (up to 40): soybeans, cucumbers, nuts, hummus, citrus fruits. In order to lose weight quickly and increase muscle mass, strength exercises are recommended.

5. The eating habits of TV presenters

The most important component of the menu is the protein offering. The MD and health TV host recommends replenishing protein stores with low-fat dairy products, lean meats and fish. The main condition is not to combine protein with carbohydrates in one meal. It is strictly forbidden to eat meat and grains at the same time; it is best to eat them separately from herbs and vegetables.The duration of the diet is 1 month, and then everything depends on the results. At the beginning, the daily food intake should not exceed 1, 200 calories, and gradually reduce to 1, 000 calories per day. In addition, doctors also pointed out the importance of a positive attitude, eating in a happy and calm environment, and adjusting yourself psychologically. Food is a holiday for every cell in the body. TV presenters recommend chewing food thoroughly before swallowing. This will lessen the load on the digestive organs and prolong dental health. This diet can help you lose 25kg in 2 months.

6. Maggi Diet

The diet promises weight loss of 10 to 20 kilograms in 4 weeks. The Maggi method includes the following most effective diet: Cottage cheese and eggs. Which option you choose depends on personal dietary preferences and health status. Both options are valid. The Maggi diet is not a single diet; its diet includes vegetables, fruits and meat. The product is chosen to activate the burning of accumulated fat and remove toxins from the body.

7. Energy Diet

A modern way to lose weight quickly with minimal effort. The energy diet is a special cocktail that provides the body with the most nutrients for the least amount of calories. The range of products contains vitamins, minerals, proteins, fats, carbohydrates and fiber. This is an effective diet designed for 4-6 months and will help you lose 10-30 kg during this period.

8. Kremlin Diet

The essence of the diet is to calculate the amount of carbohydrates consumed per day (you can eat up to 40 units per day); all pasta and sweets should be excluded from the diet. You can eat plenty of protein foods. The result of weight loss in the first week of following the Kremlin Nutrisystem is 4-5 kg, 10 kg in 30 days, 20 kg in 2-3 months.

9. Six-petal diet

The principle of this method is to eat a single diet alternating every day: fish, vegetables, chicken, cereals, cheese and fruits. Constantly changing key products can prevent the body from adapting to the ingredients and lead to weight "plateauing. "The effect of diet to lose weight is surprising: weight loss is 0. 5 to 0. 8 kg per day. As a result, you can lose 15 kilograms within two weeks of following "6 Petals".

10. A lazy man’s diet

In its classic form, it is a water-only diet that requires no financial investment, time and effort to prepare the permitted dishes. The main rule of the lazy diet is to drink 250 ml of clean water before every meal, including snacks. Food intake should be reduced by 2 times. Rapidly digesting carbohydrates, foods high in fat, pickles, canned foods and smoked foods are not included in the menu. The preferred cooking method is baking or boiling. Depending on your goals, you can lose 10-12 kg in 14 days.

11. Kim Protasov’s diet

It is a low calorie weight loss system. An average daily dietary menu provides the body with 1200-1500 calories of energy. Kim Protasov's diet consists of protein foods (boiled eggs, lactic acid products, lean meat), non-starchy vegetables and permitted fruits (oranges, grapefruits, apples). By convention, Protasov's diet was divided into three stages: vegetarian, meat-added, and consolidation. The duration of the diet is 5 weeks. During this period, you can lose 10 kilograms.

12. Kefir Diet

This is a strict single diet weight loss method that is popular nowadays. The following light modifications of the fermented milk diet are featured: kefir curd, kefir apple, kefir egg, kefir buckwheat, kefir cucumber, striped. When following a strict diet, the only products allowed are low-fat kefir or 1%. You need to drink one liter of fermented milk drink five times a day. During the rest period, drink at least 1. 5 liters of water per day. After 3 "kefir" days, the weight decreased by 1. 5 kilograms, after 1 week the weight decreased by 3 kilograms, and after 14 days the weight decreased by 8 kilograms. To avoid increased gastric juice secretion, 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 can see, there are many ways to lose weight effectively. In order to achieve the desired results, it is necessary to strictly adhere to the principles of diet, drinking water and daily physical activity. While losing weight, it is recommended to do swimming, yoga, gymnastics, etc. It is useful for doing mesotherapy, wrapping, ultrasonic peeling, anti-cellulite, firming massage. These procedures will help increase skin elasticity and avoid skin sagging.

Unexpected effects of weight loss

Research shows that a 5-10% weight loss in obese patients can reduce the risk of worsening diabetes, cardiovascular disease, and improve overall health.

Let’s look at 13 changes in a person’s life after losing excess weight:

1. A surge of strength and energy. After losing weight, a person's mobility becomes stronger and it is easier to perform physical activities and even climb stairs. Improve memory and concentration. Brain activity increases and the amount of information remembered increases.
2. Sexual desire increases and a person feels sexier. During the course of the study, American scientists came to the conclusion that family relationships will improve when one of the partners loses 30 kilograms.
3. Reduces the risk of developing certain diseases and cancers. Excess weight can cause inflammation in the body and changes in the cells in the body. Even a 5% weight loss can reduce the risk of cancer.
4. Restore mental and emotional balance.
5. Changes in taste buds.
6. Strengthens bones and joints by taking the load off them.
7. The cost of maintaining health is reduced by an average of 42%. This is because obese people are more likely to have chronic conditions that require ongoing treatment.
8. Confidence and career development. According to statistics, slim people are five times more likely to find a new job and increase their income than overweight people. This pattern applies especially to women.
9. Reduce medication needs. Losing weight can lower blood cholesterol levels. As a result, the need to take high blood pressure medications is reduced. Maintaining a normal weight can reduce the occurrence of cardiovascular system, digestive tract and thyroid diseases. Interestingly, heartburn and asthma are less bothersome after losing weight.
10. Increase skin elasticity. If you only restrict your diet and neglect exercise and massage when losing weight, your weight loss results may be very disappointing. Sagging skin in problem areas (abdomen, thighs, buttocks, arms) is an unpleasant side effect for every woman. To get rid of it, you need to undergo tightening surgery or start going to the swimming pool, massage therapist or beautician regularly.
11. Sleep normalization. Losing excess weight can "free" a person's upper airway from the soft tissue that has been blocking it. As a result, sleep became better and the duration of sleep increased by 22 minutes.
12. Increase chances of pregnancy. Remember, obesity in women can lead to PCOS and infertility. These effective diets will help you lose unwanted weight, restore the function of your internal organs, and increase your likelihood of getting pregnant and giving birth to a healthy child.
13. Improve vision. Don’t forget that being overweight increases the risk of diabetes, which can adversely affect all body systems, including vision. Obesity reduces the amount of lutein and zeaxanthin in the retina, leading to age-related degenerative changes, according to research from the University of Georgia.

Losing weight has a beneficial effect on the entire human body: hormonal balance is normalized, immunity is strengthened, mental and physical functions improve, erection problems disappear, the load on the joints and cardiovascular system is reduced. As a result, life takes on new colors, the quality improves significantly, and every day brings more happiness.

in conclusion

The benefits of losing weight are health, beauty, self-confidence, prolonged life, a healthy and fit body, and emotional harmony.For weight loss of 1-3 kg, an effective diet is suitable for 7 days (buckwheat, kefir), for weight loss of 4-10 kg, a diet lasting from 2 weeks to 1 month (Japanese, protein, "6 petals"), lazy peoplediet). If you are more than 20 kilograms overweight, it is recommended to undergo examination and consult a doctor, and also pay attention to the "protein" plan of the Dukan, Maggi, Protasov or Kremlin diet. They are designed for gradual weight loss over 2-6 months.

To prevent weight regain after dieting, pay attention to what you eat. Measure your body volume regularly; it should not increase. Also, take a vitamin and mineral complex. Monitor the duration and quality of sleep; people who don't get enough sleep are prone to overeating. Exercise more, drink more water, eat protein and vegetables, and increase your self-esteem.

Remember, you can lose 70 to 150 grams of fat per day. Find more hobbies that bring you joy. Besides food, there are many other fun things to do - connecting with loved ones, walking, dancing, music, travel and hobbies. This installation will help increase your own motivation and sticking to proper nutrition will become much easier. Lose weight wisely and enjoy life!