Overview of the best diets: 5, 10 and 20 kg

2 January 2021

an overview of effective diets for weight loss at home

The fractional nutrition system is also very effective in the best diets for dieting, buckwheat, juice, unloading, Ducan’s diet. Despite the different compliance rules, all effective diets include recommendations such as more drinking water, vitamin complexes, and increased physical activity.

Where does overweight come from?

There are many reasons for being overweight:

discrepancy between the amount of energy consumed and received with high-calorie foods that require an inadequate active lifestyle;
age-related causes (decreased speed of metabolic processes and the need for the body to absorb energy);
hormonal disorders;
diseases of the digestive system;
liver and gallbladder diseases;
diabetes mellitus;
(ischemia, stroke);
disturbances in the scheduling of menstrual cycles;
stressful situations, nervous system failure.

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

In a calorie-deficient situation, the body begins to consume fat reserves, so every diet is based on reducing your daily caloric intake.

Exercise also helps you burn calories. Adherence to diets should be strongly combined with exercise, and after weight loss - to maintain physical activity. Regular exercise is one of the best ways to prevent unwanted pounds.

Advantages and disadvantages of a fast diet

The best fast diets combine the following benefits:

acquires the skills of self-discipline while refusing starchy foods or sweets;
In the presence of swelling, fast dietary complexes help remove excess fluid, making the body healthy;
products do not require large expenditures as they contain a one-time diet;
Refusal of sugar, baked goods, salt, hot condiments leads to a healthier body;
Consumption of 2 liters of water a day initiates metabolic processes, helps to restore blood circulation.

The negative aspects of fast food complexes are:

risk of dehydration due to rapid removal of body fat;
You may experience increased appetite after a quick cure, you should continue to control your food
there is a risk that they will be absorbed again as the body increases the absorption of nutrients;
fast dietary complexes do not help to develop healthy eating habits when it is observed that body weight is stable for a long time.

The best fast weight loss diets

Buckwheat based diet.Depending on the body's metabolic processes, weight loss can be achieved by 1 kg in 1-2 days. In the evening, the buckwheat should be poured with cold water, by morning the grain will swell and become edible.
juice-diet complex (jusing)is designed for 7 days and includes the use of fresh juices with pulp and vegetable smoothies. The complex is effective and helps the body to unload toxins, toxic substances, fats.
complex for unloadingassumes the use of low-fat kefir (1 l) and water (2, 5 l) per day. Additional ingredients are cottage cheese (100 g), potatoes (1 pc. ), Chicken fillet (1/4 pc. ), Cucumber (2 pcs. ). You can lose 2-3 kg in 6-7 days.
Dukan diet complexis designed for 1-2 months, with stable positive results. The diet includes preparation, initial stage, consolidation of the effect of weight loss, transition to a normal diet.
The fractional menu systemis suitable for short and long-term use. The complex assumes that food is used in small portions for 2, 5-3 hours, the total number of meals per day is 5-6. You want to separate fats, proteins or carbohydrates.
kefir complexis also on the list of fast diets planned 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 authorized products. They are added little by little to the diet.
Japanese Dietary Healthy Foodis designed for 7 days, the system assumes gluten elimination, assuming hours and doses are scheduled. It allows weight loss of 4-5 kg in 7 days.
soup dietis used to burn fat based on the inclusion of onion in the soup diet. The complex is nutritious, saturated with vitamins, reduces appetite, improves intestinal activity due to the presence of liquid vessels.
diet cottage cheese dietis useful and well absorbed by the body. Fermented dairy products can help reduce hunger. However, there are contraindications for allergic, intestinal patients.
Avocado-based compleximproves digestion, saturates the body with microelements and vitamin complexes, dietary fiber, protein compounds, vegetable fats.

Effective fast weight loss diets

The evaluation includes complex recipes that are not limited and do not require complex foods.

to 5 kg

The diet menu is prepared for 7 days.
The rules suggest limiting dinner, the last day of the meal is between 16: 00 and 17: 00.
We recommend that you follow the list of specified products and the caloric content of the food.
Salt, sweeteners and preservatives, wine, liqueurs should be excluded from the menu.
It is recommended to distribute the fruits of the menu among the main dishes during the day. It is important to limit the consumption of carbonated drinks.

Weekly diet menu:

Monday

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

Tuesday

for breakfast - stewed veal (80 g), boiled carrots and potatoes, celery, tea;
for lunch - oatmeal, low-fat yogurt, cottage cheese (100 g), dates (5 pcs).

Wednesday

for breakfast - chicken broth (250 ml), bran bread (3 pcs), chicken meat (50 g);
for lunch - bran bread (2 slices), veal (50 g), apples, 2-3 spinach leaves.

Thursday

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

Friday

for breakfast - lean beef (60 g), eggs, pepper, cucumber;
- chicken fillet without oils, baked potatoes, oranges, dried fruit, apples, walnuts (2 pcs).

Saturday

breakfast - vegetable soup without salting (100 ml), rye or bran bread (1 piece), steamed fish (100 g), green peas (3 tbsp. l. ), tea, liquid honey;
- rice, salad with tomatoes, sesame seeds, 2-3 drops of lemon juice;
as a dessert - low-fat milk (1 tablespoon), banana and kiwi (1 pc).

Sunday

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

to 10 kg

The list of dietary foods that reduce weight by 7-10 kg includes:

A watermelon-based diet is optimal in August, early fall. The complex was designed for a week or 10 days.
An effective diet is based on pearl barley, which contains vitamin complexes, amino acids and minerals. Meals should be prepared in fragments, separating carbohydrates and proteins from meals.
The cucumber diet helps to reduce weight to 10 kg in 10-15 days. Vegetables are low in calories, contain minerals and trace elements, have a diuretic effect, remove toxins.
A carrot-based diet allows you to lose 2-3 kg every 3 days. Reducing the weight to 10 kg takes 12-15 days. Carrots saturate the body with nutrients. During the diet, calorie-rich and fatty foods 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 regulations, up to 80-85% of the diet contains products containing proteins, fluoride, calcium (low-fat meat, fish, seafood). For 14-15 days, the complex reduces body fat by 8-10 kg.

to 20 kg

To reduce body weight to 20 kg, the diet should be adjusted for at least 1 month. Follow the recommendations of nutritionists:

does not contain semi-finished products in food;
1, 5-2 liters of purified water should be consumed daily;
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's important to follow the recommendations of nutritionists:

Meals should be organized in small portions at least 4-5 times a day.
In order to quickly reduce body fat, you need to stimulate metabolic processes in the body, plan breaks consisting of fruits, vegetable smoothies and preservative-free juices.
In the absence of hunger, the body does not accumulate fat deposits.
It is important to stabilize sleep patterns, the amount of weight loss is affected by the balance 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 cooked in water help eliminate hunger. Porridge increases the size of the portion, quickly saturates the body.
It is important to include non-starchy vegetables (carrots, sweet peppers, tomatoes, different types of cabbage, onions) in the food.
The food is cut into small pieces.
The inclusion of chromium-containing foods and foods in the diet contributes to a rapid decrease in body weight and an increase in body tone. The substance is found in malt, egg yolk, minerals and vitamin complexes. For consistent fat burning, the daily requirement of chromium is 200 mg.

Correct the result

If you switch to a normal diet, you need to maintain a low calorie intake and continue training. To adapt the work of the stomach, meat dishes and cakes should be gradually included in the diet.

Most calorie foods should be eaten at the peak of physical activity. And you shouldn’t eat much before going to bed. The last meal can be optimally set 3 hours before bedtime.

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

A comprehensive approach to weight loss

The following parameters are considered when maintaining a fast diet:

eating rules;
product selection;
determining the caloric content of foods;
meal time and schedule.

Eat well

Dietary diet rules:

reduces appetite, vegetable and fruit smoothies, fermented dairy products, fluid initiates regeneration processes and increases fat burning;
the presence of vitamins in foods supports the body, relieves hunger, it is important to use balanced diets of minerals and vitamins;
physical activity accelerates weight loss, initiates blood circulation, improves metabolic processes in any dietary complex;
bad habits (smoking, sedentary lifestyle) negatively affect the weight loss process, it is important to give them up during the course.

Eat the right foods

Dietary recommended:

cereals, bran;
turkey, chicken, rabbit, lamb and other lean meat;
seafood, river fish, sea fish;
fresh herbs;
vegetable plants;
fruits;
durum wheat pasta;
dried fruits, various nuts;
oils (sunflower, olive, flaxseed);
low-fat cottage cheese and cheeses;
low fat fermented dairy products;
sugar is replaced by dried fruit, honey, marshmallows and dark chocolate.

There is a list of foods not recommended in the diet:

sweet cakes, white bread;
sausages, sausages;
fried and fatty foods;
fast food;
semi-finished products;
alcoholic beverages;
rich sauces and mayonnaise;
canned sweet juice;
carbonated drinks.

Eat at the right time

According to the rules of nutritionists, breakfast is planned until 10: 00 at the latest, lunch at 15: 00 and dinner at 19: 00 at the latest. Some quick diets can change the eating order, the last meal can be in the afternoon (16: 00).