While there are many different weight loss diets, the most effective ones are not about limiting calories as much as possible, but rather about controlling carbohydrates. Such diets will not only help you lose weight quickly, but will also help you maintain a stable weight in the future.
The weight loss diet should be based on lean meat, vegetables, and other high fiber foods, while sweets, breads, pasta, and foods that are excessively fatty 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 the carbohydrates on the menu. In the first case, weight loss is achieved through a lack of energy (the body uses the available fat reserves), in the second, through changes in metabolic processes.
Note that fast weight loss diets most often slow down your metabolism. It is necessary to gradually lose weight, otherwise not only the hormonal background of the body will suffer, but also the skin on the abdomen. The longer you are on a diet, the more consistent the results will be.
Although you can lose weight effectively just by dieting and without exercising, exercising will definitely speed up this process. Specifically, by speeding up metabolism and increasing blood flow - which speeds up the burning of visceral fat.
How to lose weight properly:
- Diet for moderate calorie reduction
- Avoid fast carbohydrates
- Cardio for burning fat
How can you lose 10 kg in a month?
If the caloric intake is halved (about 1000 kcal per day), a person loses about 100 g of fat per day or 700 g per week. In total he will lose about 3 kg in one month of diet. 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 a month just by following a diet (even an extremely strict one). The maximum number that can be achieved without harm to health and without loss of skin elasticity is around 400-500 g of fat per week or 1. 5-2 kg per month.
Diet for weight loss
Suddenly switching to a weight loss diet almost guarantees you will get back to your normal menu in a week. Creating a weight loss diet plan should first take a look at what your current diet is based on. Harmful products should be excluded and healthy ones left behind.
For example, in order to lose weight, you must avoid sugar, sweets, starchy foods, as well as mayonnaise and other foods high in saturated fat. Remember, the problem with candy is not so much with the calories themselves, but with the fact that sugar dramatically increases the level of glucose in the blood.
Diet rules for weight loss:
- 15-20% less daily calorie intake
- Avoid high glycemic carbohydrates
- Restriction of saturated fatty acids
- Avoiding fast food and other sources of trans fat
- Eat a lot of fiber
Useful and harmful products
During the first week of your weight loss diet, take a close look at your menu. Study the calorie content of foods, the sugar and fat content 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 on lean meat, eggs, fish, low-fat cottage cheese, oatmeal, buckwheat and common vegetables (beets, cucumbers, carrots, cabbage, zucchini, pumpkin). The best tip is to cook at home and use as little fat as possible for frying.
Effective diets for weight loss
Research suggests that diets that limit the amount of carbohydrates in the daily diet are most effective. Such diets not only ensure stable weight loss, but also help to maintain the result achieved in the future.
In particular, such diets normalize insulin production in the body and also provide low levels of the hormones ghrelin and leptin. Remember, leptin is an important appetite hormone made by fat cells. High levels of leptin lead to severe hunger.
Trying to lose weight by drastically limiting calories (or switching to mono diets - rice, kefir, buckwheat) increases leptin and makes dieting extremely difficult. Regular adherence to these diets can lead to leptin resistance, followed by insulin resistance and diabetes.
1. The ketone (keto) diet
After a complete rejection of carbohydrates for around 2-3 days, the blood sugar level drops to minimum values and the body switches to ketosis in order to use the energy in the fat deposits for the needs of the current metabolism.
Originally, the ketogenic diet was used to treat chronic diseases. Today it is one of the most popular for weight loss. The advantage of the keto diet is that there are no calories to count and you won't feel hungry - all you need to do is eliminate the carbohydrates completely.
Disadvantages include diet monotony and difficulty choosing dishes while eating - most canteen and restaurant menus offer an extremely limited number of carbohydrate-free options (e. g. , even schnitzel can contain carbohydrates in the form of breadcrumbs).
2. Carbohydrate-free diet
Basically, a carbohydrate-free diet is another name for the keto diet. For weight loss, it also means a complete rejection of carbohydrate foods. The carbohydrate-free only allows protein and fatty foods with a minimum of vegetables.
For breakfast, for example, fried eggs with bacon are recommended, for lunch chicken breast with a minimum amount of vegetables and for dinner meat or fish without a side dish. As a snack and light snack - nuts or cheese.
3rd protein diet
Protein diet is also the name of a carbohydrate-free diet. Meat and fish in all possible variations form the basis of the daily diet. The downside is the lack of control over the amount of saturated fat - in theory, this can lead to an increase in the level of cholesterol in the blood.
In addition, the lack of fiber in the diet (which is only found in plant-based foods) can cause digestive problems.
4. Low Carb Diet
A simplified version 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 serving of buckwheat for lunch, meat and steamed vegetables for dinner.
In practice, following a low-carbohydrate diet is much easier because the food list is not strictly restricted. All you have to do is monitor the amount of carbohydrates.
5th Diet 16/8
Strictly speaking, the 16/8 diet is not a diet. At its core, it is the method of intermittent fasting - the day is divided into 16 hours when eating is forbidden and 8 hours when you can eat. This is usually a boisterous breakfast, a large lunch at noon, a full second lunch, and then an early dinner (no later than 8 p. m. ).
There are no diet or carbohydrate restrictions. Losing weight and losing weight is achieved by fasting for the remaining 16 hours.
6. Gluten-free diet
Gluten is a key component of wheat protein that can cause food allergies in some people. If you avoid gluten-free foods and switch to a gluten-free diet, you need to completely eliminate bread, baked goods, pasta, and a whole host of similar foods.
Ultimately, only meat, vegetables, fruit and some types of grain are allowed. Such a diet can help you lose weight by reducing calories and eating more responsibly.
7. Paleo Diet
A diet that includes 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 ready meals are also prohibited. The weight loss is achieved by the fact that the allowable product list is almost carbohydrate free.
Effective diets for rapid weight loss are based either on a moderate reduction in caloric intake (no more than 15-20%) or on a restriction of carbohydrates in the diet. At the same time, losing 10 kg per month without harm to health is impossible - the process of losing excess weight should be smooth and gradual.