Fast weight loss diet - which is better? Menu and food

Although there are many different diets for weight loss, the most effective are not calorie restriction as much as possible, but carbohydrate control. Such diets help not only to lose weight quickly, but also to maintain a stable weight in the future.

The weight loss diet should be based on lean meats, vegetables and other fiber foods, while sweets, bread, pasta and excessively fatty foods should be excluded. Below in the material you will find practical nutritional guidelines and descriptions of the 7 best diets.

Diet for weight loss

weight loss diet

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

Keep in mind that a child with rapid weight loss usually slows down the metabolism. It is necessary to lose weight gradually, otherwise not only the hormonal background of the body suffers, but also the skin on the abdomen. Ultimately, the longer you stick to the diet, the more consistent the results.

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

How to lose weight properly:

  • Moderate calorie-reducing diet
  • Avoid fast carbs
  • cardio to burn fat

How to lose 10 kg in a month?

If the calorie intake is halved (approximately 1000 kcal per day), a person will lose about 100 g of fat per day or 700 g per week. In total, in a month after the child will lose about 3 kg. 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 per month just by following a diet (even extremely strict). 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.

Diet for weight loss

weight loss foods

A sudden transition to a weight loss diet almost guarantees that you will return to your regular menu in a week. Creating a nutrition plan for weight loss should begin with looking at what your current diet is based on. Harmful products should be excluded and healthy ones left.

For example, to lose weight, you will need to give up sugar, sweets, starchy foods, as well as mayonnaise and other foods rich in saturated fats. Recall that the problem with sweets lies not so much in the calories themselves, but in the fact that sugar dramatically increases blood glucose levels.

Dietary rules for weight loss:

  • 15-20% reduction in daily calorie intake
  • Avoid high glycemic carbohydrates
  • Saturated fat restriction
  • Avoid fast food and other sources of trans fats
  • eats a lot of fiber

Useful and harmful products

During the first week of the weight loss diet, look carefully at your menu. Study the content of calories in food, the content of sugar and fat in them. Try replacing mayonnaise with low-fat cheese sauce and sweet desserts with natural fruit.

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, zucchini, pumpkin). The main advice is to cook at home and try to use as little fat as possible for frying.

Effective weight loss diet

effective weight loss diet

Research suggests that diets that limit the amount of carbohydrates in your daily diet are most effective. Such diets not only ensure stable weight loss, but also help to achieve the achieved result 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 that leptin is a key appetite hormone produced by fat cells. High levels of leptin lead to intense starvation.

Trying to lose weight by drastically limiting calories (or switching to a mono diet - rice, kefir, buckwheat) increases leptin, which makes it extremely difficult to eat. Regular adherence to this diet can cause leptin resistance, followed by insulin resistance and diabetes.

1. Ketone (keto) diet

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

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

Disadvantages include monotony of diet and difficulty in choosing dishes when eating out - the menus of most canteens and restaurants have an extremely limited number of carbohydrate-free options (for example, even cutlets can contain carbohydrates in the form of breading).

2. Carbohydrate-free diet

Carbohydrate-free diet

Basically, a carbohydrate-free diet is another name for the keto diet. For weight loss, this also means completely rejecting carbohydrate foods. Carbohydrate-free provides only protein and fatty foods with a minimal amount of vegetables.

For example, fried eggs with bacon are recommended for breakfast, chicken breast with a minimum amount of vegetables for lunch and 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, a lack of fiber in the diet (found exclusively in plant foods) can cause digestive problems.

4. Low carb diet

Simplified variation of a carb-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, following a low-carb diet is much easier because it does not impose strict restrictions on the list of foods - you just need to monitor the amount of carbohydrates.

5. Diet 16/8

Strictly speaking, a 16/8 diet is not a diet. It is basically a method of intermittent fasting - the day is divided into 16 hours when food is forbidden and 8 hours when you can eat. It’s usually a skipped breakfast, a big lunch at noon, a full second lunch, then an early dinner (no later than 8pm).

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

6. Gluten-free diet

gluten-free diet

Gluten is a key component of wheat protein that can cause food allergies in some people. Avoiding gluten-free foods and switching to a gluten-free diet means completely eliminating bread, bakery products, pasta and a whole host of similar foods.

Ultimately, only meat, vegetables, fruits and some grains are allowed. This type of diet can help you lose weight by reducing calories and eating more responsibly.

7. Paleo diet

A diet that includes the complete rejection of "modern" food and the transition to food known to man in the Paleolithic period. The Paleo diet prohibits all types of bread and wheat, legumes (including lentils and soy), sugar, dairy products and processed vegetable oils.

Sweets and practical food are also prohibited. Weight loss is achieved by the fact that the allowed list of products contains almost no carbohydrates.

Effective diets for rapid weight loss are based either on a moderate reduction in calorie intake (no more than 15-20%), or on limiting carbohydrates in the diet. At the same time, losing 10 kg per month is impossible without harm to health - the process of removing excess weight should be smooth and gradual.

04.09.2020