Diet for rapid weight loss - which is better? Menu and meals

Although there are many different weight loss diets, the most effective ones are not to limit calories as much as possible, but to control carbohydrates. Such diets not only help you lose weight fast, but also help you maintain a stable weight in the future.

To lose weight, the diet should be based on lean meat, vegetables and other fibrous foods, excluding sweets, bread, pasta and high-fat foods. In the material below you will find practical nutrition rules and descriptions of the top 7 diets.

Diet to lose weight

debilitating diet

A weight loss diet is a weight loss diet that either creates a calorie deficit or limits the carbohydrates in the menu. In the first case, weight loss is achieved due to lack of energy (the body uses available fat reserves), and in the second - due to changes in metabolic processes.

Remember that fast weight loss diets slow down your metabolism. It is necessary to lose weight gradually, otherwise not only the hormonal background of the body, but also the skin of the abdomen suffers. As a result, the longer you follow the diet, the better the results.

In addition, even if you can lose weight effectively with just one diet and without exercise, exercise will definitely speed up this process. In particular, by accelerating metabolism and increasing blood circulation - accelerates the burning of visceral fat.

How to lose weight:

  • Medium Calorie Reduction Diet
  • Avoid fast carbs
  • heart to burn fat

How to lose 10 kg in a month?

If calorie intake is halved (about 1000 kcal per day), a person will lose about 100 g of fat per day or 700 g of fat per week. In total, you will lose about 3 kg in a month's diet. However, even such a "small" figure can easily lead to a number of negative changes in metabolism.

In other words, it is impossible to lose 10 kg a month just by following a diet (even in an extremely strict way). The maximum figure that can be achieved without harming health and without losing skin elasticity is about 400-500 g of fat per week or 1. 5-2 kg per month.

Nutrition for weight loss

weight loss food

A sudden transition to a weight loss diet guarantees that you will return to your regular menu in almost a week. Developing a nutrition plan for weight loss should start by looking at what your current diet is based on. Harmful products should be removed and healthy ones should be discarded.

For example, to lose weight, you should avoid sugar, sweets, starchy foods, as well as mayonnaise and other foods high in saturated fat. Recall that the problem with sweets is not in the calories themselves, but in the fact that sugar dramatically raises blood glucose levels.

Nutrition rules for weight loss:

  • 15-20% reduction in daily caloric intake
  • Avoid High Glycemic Carbohydrates
  • saturated fat restriction
  • Avoid fast food and other trans fat sources
  • eating a lot of fiber

Useful and harmful products

Look carefully at your menu during the first week of your weight loss diet. Learn the caloric content of foods, their sugar and fat content. Replace mayonnaise with low-fat cheese sauce and sweet desserts with natural fruits.

At the same time, healthy products are not necessarily expensive - lean meat, eggs, fish, low-fat cottage cheese, oatmeal, buckwheat and ordinary vegetables (beets, cucumbers, carrots, cabbage, pumpkin) can effectively lose weight. The top side is to try to use as little fat as possible for cooking and frying at home.

Effective Weight Loss Diets

An effective diet for weight loss

Studies show that diets that limit the amount of carbohydrates in your daily diet are the most effective. Such diets not only provide a stable weight loss, but also help maintain the results obtained in the future.

In particular, such diets normalize insulin production in the body, but also provide small amounts of the hormones ghrelin and leptin. Remember that leptin is the main appetite hormone produced by fat cells. High leptin levels cause severe hunger.

Trying to lose weight by sharply limiting calories (or mono diets - rice, kefir, buckwheat) increases leptin and makes dieting extremely difficult. Adherence to these diets on a regular basis can lead to leptin resistance, followed by insulin resistance and diabetes.

1. Ketone (keto) diet

After completely giving up carbohydrates for about 2-3 days, blood sugar levels drop to minimum values ​​and the body goes into ketosis and begins to use the energy of fat deposits for the needs of existing fat metabolism.

Originally, the ketogenic diet was used to treat chronic diseases, but now it is one of the most popular for weight loss. The advantage of the keto diet is that you do not need to count calories and do not feel hungry - you just need to eliminate carbohydrates completely.

Disadvantages include the monotony of the diet and the difficulty of choosing food when eating out - most dining and restaurant menus have a large number of carbohydrate-free options (for example, cutlets can also contain carbohydrates in the form of bread).

2. Carbohydrate-free diet

carbohydrate-free diet

Basically, a carbohydrate-free diet is another name for a keto diet. For weight loss, it also means the complete rejection of carbohydrate foods. Allows only protein and fatty foods with a minimum amount of carbohydrate-free vegetables.

For example, fried pork is recommended for breakfast, chicken breast with a minimum amount of vegetables for lunch, meat or fish without garnish for dinner. As a snack and a light snack - nuts or cheese.

3. Protein Diet

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 only in plant foods) can cause digestive problems.

4. Low carb diet

Simplified change of carbohydrate diet. The total amount of carbohydrates in the daily diet should not exceed 50-60 grams - eggs and a fruit for breakfast, chicken and buckwheat for lunch, meat and cooked vegetables for dinner.

In practice, it is very easy to follow a low-carbohydrate diet because it does not place serious restrictions on the list of foods - you just need to follow the amount of carbohydrates.

5. Diet 16/8

To be precise, a 16/8 diet is not a diet. In the main part, it represents an intermittent fasting method - the day is divided into 16 hours when meals are forbidden and 8 hours when you can eat. This is usually to skip breakfast, have a big lunch in the afternoon, a full second lunch, then an early lunch (no later than 8pm).

There are no diet or carbohydrate restrictions. Weight loss and weight loss is achieved by fasting for the remaining 16 hours.

6. Gluten-free Diet

diet without itself

Gluten is a major component of wheat protein, which can cause food allergies in some people. Giving up gluten-free foods and switching to a non-gluten-free diet means completely eliminating all types of bread, baked goods, pasta and similar foods.

As a result, only meat, vegetables, fruits and some grains are allowed. A diet like this can help you lose weight by eating more responsibly by reducing calories.

7. Paleo Diet

A diet that includes the complete rejection of "modern" foods and the transition to foods known to man in the Paleolithic period. All types of bread and wheat, legumes (including lentils and soybeans), sugar, dairy products and processed vegetable oils are prohibited in the Paleo diet.

Sweets and convenience foods are also prohibited. Weight loss is due to the fact that the list of permitted products is almost carbohydrate-free.

Effective diets for rapid weight loss are based on either a moderate reduction in calories (no more than 15-20%) or a restriction of carbohydrates in the diet. At the same time, losing 10 kg of weight per month is not possible without harm to health - the process of losing weight should be smooth and gradual.