While there are many different diets for weight loss, the most effective are not about limiting calories as much as possible, but about controlling carbohydrates. These diets help not only to lose weight quickly, but also to maintain a stable weight in the future.
The diet to lose weight should be based on lean meats, vegetables and other foods with fiber, excluding sweets, breads, pasta and excessively fatty foods. Below, in the material, you will find practical nutritional guidelines and descriptions of the 7 best diets.
A weight loss diet is a weight loss diet that creates a calorie deficit or restricts carbohydrates on the menu. In the first case, weight loss is achieved due to a lack of energy (the body uses available fat reserves), in the second - due to changes in metabolic processes.
Keep in mind that rapid weight loss diets often slow down your metabolism. It is necessary to lose weight gradually, otherwise not only the hormonal background of the body suffers, but also the skin of the abdomen. Ultimately, the longer you stick to the diet, the more consistent the results will be.
Also, while you can lose weight effectively with just diet and no exercise, training will definitely speed up this process. In particular, by speeding up metabolism and increasing blood circulation, which accelerates the burning of visceral fat.
How to lose weight correctly:
If calorie intake is cut in half (approximately 1000 kcal per day), a person will lose around 100 g of fat per day or 700 g per week. In total, in a month of diet, you will lose about 3 kg. However, even such a "small" number can easily cause a number of negative changes in metabolism.
In other words, it is impossible to lose 10 kg per month solely by following a diet (even a very strict one). The maximum figure that can be achieved without damaging the health and without loss of skin elasticity is about 400-500 g of fat per week or 1. 5-2 kg per month.
A sudden transition to a weight loss diet almost guarantees that in a week you will be back on your regular menu. Developing a nutritional plan for weight loss should begin by looking at what your current diet is based on. Harmful products should be excluded and healthy ones left.
For example, to lose weight, you will have to give up sugar, sweets, starchy foods, as well as mayonnaise and other foods high in saturated fat. Remember that the problem with sweets is not so much the calories themselves, but the fact that sugar raises the blood glucose level dramatically.
Nutritional rules for weight loss:
During the first week of your weight loss diet, take a close look at your menu. Study the caloric content of foods, the content of sugar and fat in them. Try replacing mayonnaise with low-fat cheese sauce and sweet desserts with natural fruits.
At the same time, healthy products are not necessarily expensive: you can effectively lose weight with lean meat, eggs, fish, low-fat cottage cheese, oatmeal, buckwheat and ordinary vegetables (beets, cucumbers, carrots, cabbage, zucchini, squash). The main advice is to cook at home and try to use as little fat as possible for frying.
Research suggests that diets that limit the amount of carbohydrates in the daily diet are more effective. These diets not only provide stable weight loss, but also help maintain the achieved result in the future.
In particular, these diets normalize insulin production in the body and also provide low levels of the hormones ghrelin and leptin. Remember that leptin is a key appetite hormone produced by fat cells. High levels of leptin cause intense hunger.
Trying to lose weight by drastically limiting calories (or switching to mono diets: rice, kefir, buckwheat) increases leptin, making it extremely difficult to diet. Regular adherence to these diets can cause leptin resistance, followed by insulin resistance and diabetes.
After a complete rejection of carbohydrates for approximately 2-3 days, the blood sugar level drops to minimum values and the body switches to ketosis, beginning to use the energy of the fat stores for the needs of thecurrent metabolism.
Originally the ketogenic diet was used to treat chronic diseases, now it is one of the most popular for weight loss. The advantage of the keto diet is that it does not require counting calories and does not make you feel hungry, you just need to completely eliminate carbs.
Disadvantages include the monotony of the diet and the difficulty of choosing dishes when eating out: the menus in most dining rooms and restaurants have an extremely limited number of carbohydrate-free options (for example, even chops can contain carbohydrates inbreading form).
Basically, a carb-free diet is another name for the keto diet. To lose weight, it also implies a total rejection of carbohydrate foods. The carbohydrate free allows exclusively protein and fatty foods with a minimum amount of vegetables.
For example, fried eggs with bacon are recommended for breakfast, chicken breast with a minimal amount of vegetables for lunch, and meat or fish without garnish for dinner. As a snack and light snack: nuts or cheese.
Protein diet is also the name of a carbohydrate-free diet. The basis of the daily diet is meat and fish in all possible variations. The downside is the lack of control over the amount of saturated fat; In theory, this can lead to an increase in blood cholesterol levels.
Furthermore, a lack of fiber in the diet (found exclusively in plant foods) can cause digestion difficulties.
A simplified variation of a carbohydrate-free diet. The total amount of carbohydrates in the daily diet should not exceed 50-60 grams: eggs and a fruit for breakfast, chicken and a small portion of buckwheat for lunch, meat and stewed vegetables for dinner.
In practice, following a low-carbohydrate diet is much easier because it does not impose strict restrictions on the food list; you just need to control the amount of carbohydrates.
Strictly speaking, the 16/8 diet is not a diet. In essence, it represents the intermittent fasting method: the day is divided into 16 hours when food is forbidden and 8 hours when it can be eaten. Typically, breakfast, a large lunch at noon, a second full lunch, and then an early dinner (no later than 8pm) is skipped.
There are no dietary or carbohydrate restrictions. Weight loss and weight loss is achieved by fasting for the remaining 16 hours.
Gluten is a key component of wheat protein that can cause food allergies in some people. Avoiding gluten-containing foods and switching to a gluten-free diet means cutting out bread, baked goods, pasta, and a whole range of similar foods entirely.
Ultimately, only meats, vegetables, fruits, and some grains are allowed. A diet like this can help you lose weight by cutting calories and eating more responsibly.
A diet that involves the total rejection of "modern" foods and the transition to foods known to man in the Paleolithic. The Paleo diet prohibits all types of bread and wheat, legumes (including lentils and soybeans), sugar, dairy products, and processed vegetable oils.
Sweets and prepared foods are also prohibited. Weight loss is achieved due to the fact that the list of allowed products is almost carbohydrate-free.
Effective rapid weight loss diets are based on a moderate reduction in calorie intake (no more than 15-20%) or restriction of carbohydrates in the diet. At the same time, losing weight by 10 kg per month is impossible without harm to health - the process of getting rid of excess weight should be smooth and gradual.
