Effective diets for quick weight loss - products, menu examples

diets for quick weight loss-Health Fearless

The best diet for weight loss

A diet for weight loss is a diet for weight loss, either creating a calorie deficit or restricting certain nutrients in the daily menu (primarily carbohydrates). In the first case, weight loss is achieved due to lack of energy (the body replenishes it due to available fat reserves), in the second - due to changes in metabolic processes (in particular, lowering insulin levels).

There are many diets that promise quick weight loss in just a week - however, most of them can be harmful. For example, a rice diet makes you lose weight solely by reducing the calorie intake, which can be achieved by eating a number of other foods. Eating only rice (including brown rice ) quickly causes a lack of vitamins and minerals, reducing immunity.

In the end, an effective diet for weight loss is that diet that can be followed for several months. Any diet that promises rapid weight loss in a week (or even in 3 days) is misleading and involves a sharp withdrawal of water from the body, due to which temporary weight loss is achieved. In the future, the weight loss will be returned back.

How to lose weight by 10 kg per month?

If you reduce your calorie intake by half (about 1000 kcal per day), a person will lose about 100 g of fat per day or 700 g per week. In total for a month, he will lose weight by about 3 kg. 

However, even such a “small” figure is easily capable of causing a number of negative changes in the metabolism - and increase in the stress hormone cortisol, a sharp increase in the hunger hormone leptin, and so on.

In other words, losing weight by 10 kg per month solely due to a diet (even extremely strict) is impossible. The maximum figure that can be achieved without harm to health and without loss of skin elasticity is about 400-500 g of fat per week or 1.5-2 kg per month. But even in this case, it is necessary not only to diet and reduce caloric intake but to regularly exercise to burn fat.

Read on:

Diet for weight loss

Creating a diet plan for weight loss should begin with an analysis of what your current diet is based on. A sharp transition to a diet almost guarantees that in a week you will return to the usual menu. 

Harmful products must be eliminated, and healthy products must be left. For example, to reduce weight, you will have to abandon sugar, sweet, flour, as well as mayonnaise and other products containing a high amount of saturated fat.

Recall that the problem with sweets is not so much in the calories themselves, but in the fact that sugar dramatically raises blood glucose levels. After a few hours, the lowering level of glucose creates a “fake” feeling of hunger, forcing you to look for nourishment in sweets - this leads to overeating and weight gain due to increased caloric intake. Earlier we talked about how to give up sweets.

The rules of nutrition for weight loss:

• Reducing the daily calorie intake by 15-20%
• Complete rejection of carbohydrates with a high glycemic index
• Saturated Fat Limit
• Refusal from fast food and other sources of trans fats
• Increased  fiber-rich foods
• Regular use of fresh vegetables
• Getting rid of a habit is from boredom

Useful and harmful products

Devote the first week of a diet to a thorough analysis of your menu. Examine the calorie content of foods, sugar, and fat in them. Try replacing mayonnaise with low-fat cheese sauce, and sweet desserts with natural fruits. The more smoothly you change you're a daily diet, the more results it will bring for weight loss in the long run.

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 ordinary vegetables (beets, cucumbers, carrots, cabbage, squash, pumpkin). 

The main advice is to cook food at home and try to use as little fat as possible for frying. At the same time, expensive olive oil can easily be replaced with rapeseed.

Effective Slimming Diets

Scientific research suggests that diets that limit the number of carbohydrates in your daily diet are the most effective. Such diets not only provide weight loss but also help maintain the achieved result in the future. 

In particular, they normalize the production of insulin in the body, and also provide a low level of the hormones ghrelin and leptin. Recall that leptin is a key appetite hormone produced by fat cells. A high level of leptin leads to a strong feeling of hunger. 

An attempt to lose weight due to a sharp restriction of calories (or switching to mono-diets - rice, kefir, buckwheat) increases leptin, making dieting extremely difficult. Regular adherence to such diets can cause leptin resistance, followed by insulin resistance and diabetes.

Ketone (keto) diet

After a complete rejection of carbohydrates for about 2-3 days, the blood sugar level drops to the minimum values, and the body switches to ketosis mode, starting to use the energy of fat deposits for the needs of the current metabolism. 

Initially, a keto diet that introduced the body into a ketosis regimen 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 it does not require counting calories and does not cause feelings of hunger - it is enough to completely eliminate carbohydrates. 

The disadvantages include the uniformity of the diet and the difficulty of choosing meals when eating out - the menus of most dining rooms and restaurants have an extremely limited number of non-carbohydrate options (for example, even meatballs can contain carbohydrates in the form of breading).

Carbohydrate-free diet

In fact, a carbohydrate-free diet is another name for the keto diet. It also implies a complete rejection of carbohydrate foods. Carbohydrate-free only allows the protein and fatty foods - fried eggs with bacon are recommended for breakfast, chicken breast with a minimum amount of vegetables for lunch, meat, or fish without a side dish for dinner. As a snack and light snack - nuts or cheese.

Protein diet (carnivore diet)

A 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 - theoretically, this can lead to an increase in blood cholesterol. In addition, the lack of fiber in the diet (it is found exclusively in plant foods) can cause digestion difficulties.

Low carb diet

A simplified variation of a carbohydrate-free diet. The total amount of carbohydrates in the daily diet should not exceed 50-60 grams - eggs and one fruit for breakfast, chicken, and a small portion of buckwheat for lunch, meat, and stewed vegetables for dinner. 

In practice, it is much easier to follow a low-carb diet, since it does not impose strict restrictions on the list of products - just follow the number of carbohydrates.

Diet 16/8

Strictly speaking, diet 16/8 is not a diet. At its core, it presents a method of interval fasting - a day is divided into 16 hours when food is prohibited and 8 hours when you can eat. Usually, this is skipping breakfast, a big lunch at noon, a full second lunch, then an early dinner (no later than 8 pm). There are no restrictions on caloric intake or carbohydrate content. Weight loss is achieved through fasting in the remaining 16 hours.

Gluten-free diet

Gluten is a key component of wheat protein that can cause food allergies in some people. Refusal of products with gluten and the transition to a gluten-free diet means the complete exclusion of bread, pastries, pasta, and a number of similar products. 

Ultimately, only meat, vegetables, fruits, and some cereals are allowed. Such a diet can help lose weight by reducing calories and a more responsible approach to food.

Paleo diet

A diet that implies a complete rejection of “modern” foods and the transition to food known to man during the Paleolithic. The Paleo diet bans all types of bread and wheat, legumes (including lentils and soybeans), sugar, dairy products, and processed vegetable oils. Also prohibited are sweets and convenience foods. Weight loss is achieved due to the fact that the permitted list of products is almost carbohydrate-free.

Conclusion

Effective diets for rapid weight loss are built either on a moderate reduction in calorie intake (not more than 15-20%) or on the restriction of carbohydrates in the diet. At the same time, losing weight by 10 kg per month is impossible without harm to health - the process of getting rid of excess weight should be smooth and gradual. The most dangerous are mono-diets (rice, cucumber, kefir) - they impair metabolism and can accelerate the deposition of fat.