POPULAR DIETS FOR FAST WEIGHT LOSS
Diet with a sharp restriction of calories. The average calorie content of the day is 750 – 800 kcal. This diet requires strong motivation. Dizziness, various autonomic disorders may occur. To reduce the risk of side effects, additional intake of multivitamin complexes is recommended. It is advisable to carry out the diet under the supervision of a physician.
Estimated effectiveness: minus 7-12 kg in one to two weeks.
In this case, buckwheat is not boiled, but only brewed: it is poured with boiling water at the rate of one and a half glasses of water per glass of cereal, well wrapped and left overnight. During the day, you can eat it as much as you like – without seasoning with spices, salt and sauces. And plus to drink a liter of 1% kefir. Between meals, it is allowed to add a couple of unsweetened fruits, cabbage salad, herbs, a spoonful of honey – so as not to break out. And drink water, green or herbal tea in unlimited quantities (at least 1 liter per day).
Nutritionist’s opinion:A diet with limited fat, with a moderate reduction in calories. By adhering to this diet, you can maintain regular training, but reduce their intensity relative to the usual by 30%. It is difficult to sustain such a diet for a long time. Also, a deficiency of fat-soluble vitamins develops, stagnation in the gallbladder, osteoporosis, and other metabolic disorders.
Ten-Day Protein Diet Estimated potency: minus 10 kg, plus stronger muscles.
The very name of the diet suggests that it allows proteins, and in any quantity. Including fatty meat, sausage, bacon, eggs. And prohibits carbohydrates, and not only flour and sweet, but any bread, absolutely all cereals, fruits and even some vegetables: carrots, potatoes, corn, beets. You can’t neither kefir with yoghurts, nor shrimp with squid, nor liver, nor nuts … From the little that is left, you can plan your diet for every day: the combination of products and the size of portions are entirely at your discretion.
M nenie nutritionist:Diet with restriction of carbohydrates. More suitable for people under 30. There may be rapid weight loss, especially in the first week. However, it is very difficult to adhere to this diet for a long time, while maintaining an active lifestyle and work activity. There is a high risk of headaches, irritability, anxiety, depression, mood disorders, sleep disorders, high blood pressure, constipation, or stool disorder.
Rollercoaster Martin Katana
Estimated efficiency: with 40 minutes of fitness per day – 8-9 kg per week.
Designed for three weeks, for each of which only calories are prescribed. Based on what you yourself decide what you will eat on each specific day. The first three days of the first week you need to keep within 600 kcal per day, the next four – 900 kcal. For the entire second week, we consume 1200 kcal daily. And on the third, we return to the first scheme.
Nutritionist’s opinion: A low-calorie diet option, respectively, the disadvantages are the same. The effectiveness of this method is higher, because dietary changes are combined with daily physical activity.
Dairy and Salad Diet Estimated effectiveness: minus 5 kg per week. Everything is extremely simple: you alternate the “milk” day and the “salad” day. In “milk” you can eat 500 g of fat-free cottage cheese and drink 1 liter of kefir. And in salad dressing – consume fruits and vegetables in any quantity and, as an option, in the form of salads, which can be seasoned with olive or vegetable oil (conditionally salad day). Nutritionist’s opinion:
This is an alternation of two classic fasting days during the week. However, it is more rational to spend a fasting day no more than once or twice a week. The most commonly used days are carbohydrate or protein days. Carrying out fasting days in a row for a long time will lead to a loss of muscle mass, and as a result, to poor health, weakness. If this method of weight loss suits you most, then be sure to take multivitamins in parallel, physical activity must be reduced.
Estimated Potency: Up to 8 kg in 13 days.
The menu for this diet is very detailed for all 13 days. For breakfast, almost always – a cup of coffee with or without a crouton. Lunches and dinners are quite varied and involve portions of meat, boiled or fried fish, seasoned with raw and boiled vegetables, kefir, eggs, tomato juice. You can drink unlimited water between meals. Sugar and alcohol, flour and confectionery products are strictly prohibited. All dishes are cooked and eaten without salt, otherwise, as the authors of the diet say, it simply will not work. The result of the “Japanese woman” lasts two or three years.
Nutritionist’s opinion:if you follow this diet for a long time, you can achieve solid results. But the problem is that it is very difficult to maintain the achieved result. You may experience constant hunger, dry skin, hair loss, and a violation of the digestive tract.
The pitfalls and cons of express diets
- Weight is lost mainly due to water and returns quickly after completing the diet.
- Only very obese people lose weight seriously, but not those who weigh 65–70 kg.
- It is after express diets, including protein diets, that the skin sags most of all.
- They affect the gastrointestinal tract, liver and kidneys.
- Because of them, the metabolism slows down, it becomes more difficult to lose weight in the future.
The opinion of a professional Anna Nikitova, a therapist, nutritionist, exercise therapy and sports medicine doctor, head of the “Rehabilitation fitness” division of the FizCult Sport club:
So, despite the variety of diets, it is very difficult to choose one of them, since each of them has many restrictions in the range of foods and diet. Also, they all have quite tangible disadvantages: their main disadvantage is that they are designed for short-term use, and therefore for a short-term result. The achieved weight is not maintained.
I believe – and this is confirmed by my personal experience – that it is IMPOSSIBLE to achieve reliable long-term results with smart diets.
In order to lose weight, you need to completely change your lifestyle. Losing weight is a whole complex of interrelated measures and rules that must be followed every day.
My overweight program is an integrated approach that allows a person to safely and comfortably change their habitual stereotype of nutrition and physical activity.