What diet to choose for weight loss? TOP 10 best diets. General rules, contraindications, reviews of real people who have lost weight.
The best diet is one that allows you to lose weight quickly. The term may be short or not very - it all depends on the preferences of the losing weight. Further TOP-10 of the best diets, their features and menus.
General rules for the best diets
Despite the fact that each diet has its own principles, there are some points that unite them:
- you need to calculate the calorie content for your height and age and stick to it;
- you can not eat fast food and other junk food;
- it is forbidden to add sugar to food - can be replaced with a sweetener;
- you cannot eat pastries;
- it is worth limiting starchy fruits and vegetables in the diet;
- alcohol is prohibited;
- do not fatty foods.
Also, all the best diets have a certain set of contraindications. They are prohibited:
- people with a sick stomach and intestines;
- pregnant and lactating women;
- patients with chronic diseases;
- people with weakened immunity;
TOP 10 best diets for weight loss
Having decided to lose weight, we begin to think - which diet is best? Diets are so diverse that it's easy to get lost in them. They are all different, and one suits one person better, another less. You need to choose from your preferences so that you are satisfied with the method of losing weight and the permitted products. We present 10 diets, and you already decide which diet is best for losing weight.
This diet is moderate in everything and, oddly enough, has nothing to do with Japanese cuisine. It is called so because it is based on the principle of Japanese nutrition. It consists in the fact that food intake should leave a slight feeling of hunger. It turns out that you consume fewer calories, which means you lose weight.
The ideal composition of the Japanese diet is more vegetables and fruits, protein foods and fewer carbohydrates. On this diet, you can lose 5-10 kg, depending on the severity of the diet and the initial weight.
Best Japanese Diet Menu:
|FIRST||2 boiled eggs and a serving of sugar-free tea||Boiled chicken and vegetable salad||A glass of low-fat yogurt and a serving of sugar-free tea|
|SECOND||A cup of cottage cheese 0% fat and a portion of sugar-free coffee||Braised steak and vegetable salad||A glass of fat-free kefir|
|THIRD||Whole grain bread with a slice of low-fat cheese and a serving of sugar-free coffee||Boiled chicken and vegetable salad||Vegetable stew|
|FOURTH||2 boiled eggs and a serving of sugar-free tea||Braised steak and vegetable salad||A cup of cottage cheese 0% fat|
|FIFTH||A glass of low-fat yogurt and a serving of sugar-free tea||Braised steak and vegetable salad||A glass of fat-free kefir|
|SIXTH||Whole grain bread with a slice of low-fat cheese and a serving of sugar-free coffee||Vegetable stew and baked lean fish||A glass of tomato juice and any fruit|
|SEVENTH||A cup of cottage cheese 0% fat||Boiled chicken and vegetable salad||Braised steak and vegetable salad|
The Mediterranean diet is essentially a balanced diet. It is suitable for any person and does not affect the state of health in any way. The only exception is allergies to certain foods, but they can be replaced.
The diet of the Mediterranean diet consists of fruits, vegetables, protein foods and healthy carbohydrates. Losing weight is completely comfortable, there is no feeling of hunger or stress, but rather slowly, but you do not risk your body and do not suffer from hunger. You can eat in this way at least all your life.
Based on the name of the diet, you can guess that there will be a lot of fish in the diet - low-fat. It is also filled with dairy products, complex carbohydrates, and low-fat cheeses.
Mediterranean diet slimming menu:
|FIRST||Oatmeal in low-fat milk with nuts||Ear and vegetable salad||Vegetable casserole and a glass of low-fat yogurt|
|SECOND||Millet in low-fat milk with raisins||Vegetable stew and boiled chicken||Baked lean fish and vegetable salad|
|THIRD||Poached egg||Meatball soup and vegetable salad||A glass of low-fat kefir and cottage cheese with fruit|
|FOURTH||Low-fat milk oatmeal with fruit||Buckwheat soup with meat||Seafood and egg salad dressed with yogurt or homemade sauce|
|FIFTH||2 boiled eggs and an apple||Baked lean fish and vegetable salad||A glass of low-fat kefir and cottage cheese with fruit|
|SIXTH||Low-fat cheese cakes and any fruit||Group A pasta with tomato sauce and boiled beef steak||Baked lean fish and vegetable salad|
|SEVENTH||Poached egg||Meatball soup and vegetable salad||A glass of low-fat kefir and cottage cheese with fruit|
Important! Particular attention should be paid to water and salt. Remember to drink water when thirsty and add as little salt as possible. This will help prevent the formation of ugly swelling on the body.
The Maggi Diet
Another of the best diets is the Maggi diet. It is designed for 4 weeks, during which you can lose about 20 kg. You cannot leave it abruptly, otherwise the weight will return. You also need to sit on it smoothly - gradually reducing carbohydrates in the diet and increasing proteins.
The main foods allowed are eggs and dairy products. Maggi is pretty tough, like any mono diet.
Sample menu of the Maggi diet:
|FIRST||Poached egg and a serving of tea without sugar||Several apples||Boiled chicken and a glass of freshly squeezed juice|
|SECOND||Any fruit and 2 boiled eggs||Boiled steak and vegetable salad||Vegetable salad and whole grain bread with a slice of low-fat cheese|
|THIRD||Any fruit and a portion of 0% fat cottage cheese with nuts||Several apples||Soft-boiled eggs and vegetable stew|
|FOURTH||2 boiled eggs and sugar-free coffee||Baked fish and vegetable salad||Any fruit and a glass of kefir 0% fat|
|FIFTH||Whole grain bread and cottage cheese 0% fat with fruit||Boiled steak and vegetable salad||Steamed vegetables|
|SIXTH||Any fruit and a glass of kefir 0% fat||Several citruses||Boiled turkey meat and vegetable salad|
|SEVENTH||Poached egg and a serving of tea without sugar||Several fruits||Baked fish and vegetable salad|
The fourth of the 10 best diets was developed by Frenchman Pierre Ducan. Like many others, it involves a reduction in carbohydrate foods in the diet. Consists of four stages of nutrition, the duration of the phases is calculated based on the initial weight.
Stages of the Ducan diet:
- Phase "Attack" … At this stage, only protein products are allowed - milk, fish and meat. Necessarily low fat coefficient. Eat oat bran with low-fat milk every day. You can eat at a convenient time.
- Phase "Cruise" … 1-5 days - protein food, 1-5 days - protein food and vegetables, depending on the initial weight. Oat bran is consumed every day.
- Phase "Anchoring" … The duration of the stage is calculated based on the number of lost kilograms. One kilogram - 10 days. You can eat protein foods, vegetables, you can eat a little fruit, whole grain crisps, low-fat cheese and starchy foods once a week. Eat oat bran with low-fat milk every day. Once every 2 weeks, you can afford to eat anything.
- Phase "Stabilization" … A gradual return to the usual routine.
Sample menu for the second phase of the Ducan diet:
|BREAKFAST||A serving of tea or coffee without sugar, a glass of yogurt 0% fat, boiled lean meat or boiled egg|
|LUNCH||A glass of yogurt 0% fat or a portion of cottage cheese 0% fat with fruit or nuts|
|DINNER||Braised mushrooms, lean fish, a serving of tea or coffee without sugar|
|Afternoon||Oatmeal with salmon or chicken and low-fat cottage cheese or cheese|
|DINNER||Vegetable soups, lean meats, egg whites dessert|
Good to know! The result of any diet will only improve physical activity - playing sports or walking.
The next best diet for women is protein. On it the first place is occupied by protein products, while the rest are very limited. Mostly carbohydrates. At the beginning of the diet, water leaves, and then fat mass begins to be burned. Proteins take a long time to digest, so the diet has the advantage of not feeling hungry. But it is not suitable for long-term use - no more than 2 weeks, because you cannot load the liver with an excessive amount of protein.
Protein diet menu:
|FIRST||2 boiled eggs and a cup of tea||Boiled steak and vegetable salad||Several fruits and a glass of low fat yogurt|
|SECOND||Cottage cheese 0% fat with fruit and a cup of tea||Baked fish and vegetables||Whole grain loaf with low-fat cheese and fruit|
|THIRD||Poached egg and any fruit||Boiled steak and vegetable salad||Vegetable salad and a slice of low-fat cheese|
|FOURTH||Cottage cheese 0% fat with fruit and a cup of tea||Boiled chicken and vegetable salad||Boiled turkey meat and stewed vegetables|
|FIFTH||Whole grain loaf with a slice of low-fat cheese and a cup of coffee||
Baked fish and vegetables
|Vegetable salad and a slice of low-fat cheese|
|SIXTH||Oatmeal, boiled in water, with raisins||Boiled chicken with brown rice and vegetables||Portion of cottage cheese 0% fat with nuts|
|SEVENTH||Poached egg and whole grain bread, a cup of tea||Vegetable soup with chicken and any fruit||Vegetable salad with low-fat cheese|
Another mono diet, designed for no more than 2 weeks. Particular attention should be paid to the method of cooking buckwheat: it must be steamed overnight, and then distributed over the whole day. You should eat from 150 to 250 g of dry buckwheat per day. The daily calorie intake will help to determine the correct weight: calculate your own, and you will understand how much cereal you need.
Sample buckwheat diet menu:
|FIRST||Boiled buckwheat with kefir 0% fat||Any fruit||Baked fish with buckwheat and vegetable salad||A glass of kefir 0% fat||Boiled buckwheat with kefir 0% fat|
|SECOND||Boiled buckwheat with kefir 0% fat||Any fruit||Boiled chicken with buckwheat and vegetable salad||A glass of kefir 0% fat||Boiled buckwheat with kefir 0% fat|
|THIRD||Boiled buckwheat with kefir 0% fat||Any fruit||Buckwheat porridge, vegetable stew, whole grain bread with a slice of low-fat cheese||A glass of kefir 0% fat||Boiled buckwheat with kefir 0% fat|
|FOURTH||Boiled buckwheat and egg||Any fruit||Boiled buckwheat, a portion of cottage cheese 0% fat with herbs||A glass of kefir 0% fat||Boiled buckwheat with kefir 0% fat|
|FIFTH||Boiled buckwheat with kefir 0% fat||Any fruit||Boiled buckwheat with chicken and vegetable salad||A glass of kefir 0% fat||Boiled buckwheat with kefir 0% fat|
|SIXTH||Boiled buckwheat and a portion of cottage cheese 0% fat||Any fruit||Baked fish with buckwheat and vegetable salad||A glass of kefir 0% fat||Boiled buckwheat with kefir 0% fat|
|SEVENTH||Boiled buckwheat with kefir 0% fat||Any fruit||Boiled buckwheat with chicken and vegetable salad||A glass of kefir 0% fat||Boiled buckwheat with kefir 0% fat|
Good to know! If you feel hungry, you can eat an apple, cucumber, a handful of berries, nuts, or drink a glass of kefir.
Another of the best weight loss diets is vegetable. It includes non-starchy vegetables and is considered one of the most effective. In addition to vegetables, the menu includes whole grain breads, muesli, milk and fruits. The diet is saturated with vitamins and minerals, you cannot adhere to it for longer than 2 weeks.
Sample menu for a vegetable diet:
|FIRST||Portion of cottage cheese 0% fat with herbs and a cup of coffee||Vegetable soup||Cucumber-tomato salad and vegetable casserole|
|SECOND||Vegetable salad||Boiled potatoes, vegetable salad||A portion of cottage cheese 0% fat with herbs and any fruit|
|THIRD||A glass of yogurt 0% fat||Okroshka and a cup of tea, 2 apples||Vegetable soup and a cup of tea|
|FOURTH||A glass of yogurt 0% fat with berries||Greek salad||Vegetable stew and compote|
|FIFTH||Celery soup and a cup of tea||Vegetable salad, grated beetroot with nuts and a cup of coffee||Ratatouille|
|SIXTH||Portion of cottage cheese 0% fat with herbs and a cup of coffee||Pea soup and vegetable salad||Stewed vegetables and a cup of tea|
|SEVENTH||Poached egg and a cup of coffee||Okroshka and any fruit||Vegetable stew and compote|
The best and most effective diet. The main sin of losing weight is the use of fast carbohydrates, which contain a lot of calories and practically do not saturate. The essence of a carbohydrate-free diet is to remove them from the diet and reduce the amount of complex carbohydrates. Also, the diet is perfect for diabetics, since it is simple carbohydrates that cause jumps in blood sugar.
Carbohydrate diet menu:
|FIRST||Poached egg and a glass of low fat yogurt||Vegetable stew and beef broth||A glass of yogurt 0% fat||Boiled chicken with brown rice|
|SECOND||Buckwheat porridge with milk 0% fat||Baked fish and vegetable salad||A glass of yogurt 0% fat||Boiled egg and steamed vegetables|
|THIRD||Cottage cheese 0% fat with fruit||Boiled chicken with brown rice||A glass of yogurt 0% fat||Any fruit and a glass of kefir 0% fat|
|FOURTH||Buckwheat porridge with milk 0% fat||Chicken broth and vegetable salad||Whole grain bread with a slice of low-fat cheese||Steamed vegetables and any fruit|
|FIFTH||Cottage cheese 0% fat with fruit||Vegetable stew and beef broth||A glass of tomato juice||Any fruit and a glass of kefir 0% fat|
|SIXTH||Buckwheat porridge with milk 0% fat||Chicken broth and vegetable salad||Whole grain bread with a slice of low-fat cheese||Braised cabbage|
|SEVENTH||Poached egg and a glass of low fat yogurt||Baked fish and vegetable salad||Any fruit||Any fruit and a glass of kefir 0% fat|
Important! If you feel severe discomfort on the diet, it is better to stop it.
Another effective diet that will help you lose up to 10 kg per week. The main product is apples. The diet is budgetary, affordable, but quite tough. Feeling of hunger can often occur, therefore it is recommended to use it for those who already have experience of losing weight. In no case should you go in for sports, as this will provoke a breakdown.
The usual strict apple diet menu is 5 kg of apples a day and water. We offer a gentle option:
|FIRST||Raw apples and whole grain bread||A glass of kefir 0% fat and applesauce||Several apples|
|SECOND||A glass of kefir 0% fat and applesauce||Boiled chicken and a few apples||Baked apples|
|THIRD||Grated apples with cinnamon||Raw apples and whole grain bread||Baked apples|
|FOURTH||A glass of kefir 0% fat and applesauce||Baked apples with honey||Grated apples with cinnamon|
|FIFTH||A glass of kefir 0% fat and applesauce||Boiled chicken and a few apples||Baked apples|
|SIXTH||Grated apples with cinnamon||Raw apples and whole grain bread||A glass of kefir 0% fat and applesauce|
|SEVENTH||Several apples and a cup of coffee||Boiled chicken and a few apples||Baked apples with honey|
6 petal diet
The last diet on our list is 6 petals. This is an unusual mono-diet that involves a different diet every day. For example, today you can only eat meat, and tomorrow you can only eat vegetables. On this diet, you can lose an average of 5 kg of excess weight per week.
Like any mono-diet, it is quite tough, and you can use it no more than once every six months. You can have a snack between meals so as not to feel hungry discomfort. For psychological motivation, you can draw a daisy with six petals and pull them off every day.
6 petal diet menu:
|FISH||Steamed Lean Fish Cutlets||Ear||Boiled fish fillet||Baked lean fish|
|VEGETABLE||Vegetable stew||Stuffed baked zucchini||Vegetable salad||Ratatouille|
|GRAIN||Rice porridge, boiled in water||Millet cutlets and whole grain bread||Muesli||Oatmeal boiled in water|
|LACTIC||Cottage cheese casserole and a glass of kefir 0% fat||Low-fat cottage cheese pancakes||A glass of yogurt 0% fat||A glass of kefir 0% fat|
|FRUIT||Baked apples with honey||Fruit salad||Any berries||Any citrus and compote|
Good to know! Any non-nutritive drinks on diets are allowed - tea, coffee without sugar, soda with sugar substitute.
Real reviews of the best diets
We've brought you diet options that promise fast and effective weight loss when done right. Now we offer you to read reviews of the best diets for weight loss from people who have experienced them for themselves.
The buckwheat diet is very cool, I recommend it to everyone! With my weight, in principle, everything is fine, but sometimes I want to look better. I sat down on buckwheat and in 5 days 3 kilograms were gone. This is a fantastic result and I hope it will inspire others.
Somehow I gained extra pounds during the holidays and went to the Internet to look for reviews on the best diets. I was attracted by the protein one, I tried it for a week. Basically, well, 4 kilograms with my diet is gone. True, I would recommend at least a spoonful of bran a day to eat in order to saturate the body with fiber.
I tried the 6 petal diet. To be honest, this is my favorite! I never want to eat on it, and every new day a new product, it even somehow amuses me. For a week, with an increase of 161 cm, I lost 5 kg, I think this is quite a good result. Well, I've already tried it three times, I think I will use it more than once in the future.
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