While there are many different diets for weight loss, the most effective ones are not about limiting calories as much as possible, but controlling carbohydrates. Such diets help not only to lose weight fast but also to maintain a stable weight in the future.
The diet for weight loss should be based on lean meats, vegetables and other fiber foods, while sweets, breads, pastas and overly fatty foods should be excluded. Below in the material you will find practical nutritional guidelines and descriptions of the 7 best diets.
Diet for weight loss
A weight loss diet is a weight loss diet that either creates a calorie deficit or limits carbohydrates in the menu. In the first case, weight loss is achieved due to lack of energy (the body uses available fat reserves), in the second - due to changes in metabolic processes.
Note that fast weight loss diets often slow down metabolism. It is necessary to lose weight gradually, otherwise not only suffers the hormonal background of the body, but also the skin on the abdomen. After all, the longer you diet, the more consistent the results.
Moreover, although you can lose weight effectively with just one 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 fat in the internal organs.
How to lose weight correctly:
- Moderate calorie reduction diet
- Avoiding fast carbs
- cardio for fat burning
How to lose 10 kg in a month?
If calorie intake is cut in half (approximately 1000 kcal per day), a person will lose about 100 g of fat per day or 700 g per week. In total, in a month diet, he will lose about 3 kg. However, even such a "small" figure can easily cause a number of negative changes in metabolism.
In other words, it is impossible to lose 10 kg per month just by following a diet (even an extremely strict regime). The maximum figure that can be achieved without harming the health and without loss of skin elasticity is about 400-500 g of fat per week or 1. 5-2 kg per month.
Diet for weight loss
A sudden switch to a weight loss diet almost guarantees that within a week you will be back to your regular menu. Making a nutritional plan for weight loss should start by looking at what your current diet is based on. Harmful products should be excluded, and healthy ones should be discarded.
For example, to lose weight, you will need to give up sugar, sweets, starchy foods, as well as mayonnaise and other high-fat saturated foods. Recall that the problem with sweets lies not so much in the calories themselves, but in the fact that sugar dramatically raises blood glucose levels.
Weight Loss Diet Rules:
- 15-20% reduction in daily calorie intake Avoiding high glycemic carbohydrates
- saturated fat restriction
- avoid fast food and other sources of trans fats
- eating a lot of fiber
Useful and harmful products
During the first week of your weight loss diet, take a careful look at your menu. Study the calorie content of foods, the sugar and fat in them. Try replacing mayonnaise with low-fat cheese sauce and sweet cakes with natural fruit.
At the same time, healthy products are not necessarily expensive - you can effectively lose weight on lean meats, eggs, fish, low-fat cottage cheese, oatmeal, buckwheat and common vegetables (beets, cucumbers). , carrots, cabbage, zucchini, squash). The main advice is to cook at home and try to use as little fat for frying.
Effective weight loss diets
The study suggests that diets that limit the amount of carbohydrates in the daily diet are more effective. Such diets not only ensure sustainable weight loss, but also help maintain the result achieved in the future.
Including, such diets normalize insulin production in the body, and also provide low levels of the hormones griline and leptin. Remember that leptin is a major appetite hormone produced by fat cells. High leptin levels lead to strong hunger.
Trying to lose weight by drastically limiting calories (or switching to mono-rice, kefir, buckwheat diets) increases leptin, making the diet extremely difficult. Regular adherence to these diets can cause leptin resistance, followed by insulin resistance and diabetes.
1. Ketone diet (keto)
After a complete rejection of carbohydrates for about 2-3 days, the blood sugar level drops to the minimum values and the body goes into ketosis, starting to use the energy of fat deposits for the needs of current metabolism.
Originally the ketogenic diet was used to treat chronic diseases, it is now one of the most popular for weight loss. The advantage of this diet is that it does not require calorie counting and does not make you feel hungry - you just have to completely eliminate carbohydrates.
Disadvantages include the monotony of the diet and the difficulty of choosing dishes when eating out - the menus of most canteens and restaurants have an extremely limited number of carb-free options (for example, even cutlets may contain carbohydrates in the form of bread).
2. Carbohydrate-free diet
Basically, a carbohydrate free diet is another name for these diets. For weight loss, this also means a complete rejection of carbohydrate foods. Carbohydrate-free allows exclusively protein and fatty foods with a minimal 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 snack - nuts or cheese.
3. Protein diet
The 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.
In addition, the lack of fiber in the diet (found exclusively in plant foods) can cause digestive difficulties.
4. Low Carb Diet
A simplified variation of a carb-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 handful of buckwheat for lunch, meat and boiled vegetables for dinner.
In practice, following a low-carb diet is much easier because it does not place strict restrictions on the list of foods - you just have to monitor the amount of carbohydrates.
5. Diet 16/8
Strictly speaking, the 16/8 diet is not a diet. At its core, it represents the intermittent fasting method - the day is divided into 16 hours when food is forbidden and 8 hours when you can eat. This is usually an instant breakfast, a big lunch at noon, a second full lunch, then an early dinner (no later than 8pm).
There are no dietary or carbohydrate restrictions. Weight loss and weight loss is achieved through fasting for the remaining 16 hours.
6. Diet without gluten
Gluten is a key ingredient in wheat proteins that can cause food allergies in some people. Avoiding gluten-free foods and switching to a gluten-free diet means eliminating bread, baked goods, pasta, and a whole range of similar foods.
After all, only meat, vegetables, fruits and some cereals are allowed. A diet like this can help you lose weight by reducing calories and eating more responsibly.
7. Paleo Diet
A diet that involves the complete rejection of "modern" foods and the transition to man-made food in the Paleolithic period. The Paleo diet prohibits all types of bread and wheat, legumes (including lentils and soybeans), sugar, dairy products and processed vegetable oils.
Sweets and snacks are also prohibited. Weight loss is achieved by the fact that the allowed list of products is almost free of carbohydrates.
Effective diets for rapid weight loss are based either on a moderate reduction in calorie intake (no more than 15-20%), or on limiting carbohydrates in the diet. At the same time, losing weight by 10 kg per month is impossible without harming health - the process of removing excess weight should be smooth and gradual.