5 most popular diets for fast weight loss
The most popular diets for fast weight loss are low-calorie food systems, or, as they are also called, express diets. They are used in the case when there is a need to get rid of several kilograms of excess weight in a short time. Such diets are very effective, and the result is guaranteed. However, it is important not only to lose a few extra pounds, but also to provide yourself with a guarantee that they will not come back again.
Diets for fast weight loss should not be long in time, as they affect metabolic processes in the body and can be harmful to health.
Content:
- Rules for choosing diets
- 5 popular diets for fast weight loss
- Protein diet
- The opinion of doctors about fast weight loss
Rules for choosing diets
When choosing a fast diet, you need to focus on the following rules:
- The foods that are used in making diet menus should be available. Most often, quick weight loss programs are mono-diets, that is, they are based on the consumption of any one food product.
- A product that acts as a basic product should not cause rejection. Otherwise, it will be difficult to maintain such a diet.
- Preference should be given to a diet that does not require the preparation of complex dishes. Otherwise, a person will spend a lot of time in the kitchen, where there are many temptations to eat something extra.
- During the diet, at least minimal physical activity should be observed. You need to devote half an hour of time per day to walking, cycling, swimming or other sports.
5 popular diets for fast weight loss
6 petal diet
The 6-petal diet is based on the alternation of several mono-diets: vegetable, fish, chicken, cereal, fruit and cottage cheese. The main advantage of such a weight loss system is that the body "does not get used" to a certain food product, so that the weight does not rise.
In a day on a 6 petal diet, you can lose up to 0.8 kg of weight. The technique lasts for 14 days, the final plumb line is equal to 15 kg.
Menu:
| Petal | Breakfast | Snack | Dinner | Snack | Dinner |
| First | Boiled fish fillet with salt and spices | Baked fish with salt and spices | Fish-based ear, no vegetables added | Fish with spices | Boiled fish. During the day, in addition to water, you can drink fish broth and green tea |
| Second | Grated carrots | Boiled potatoes in their skins | Stewed vegetable stew with salt | Fried vegetables | Vegetable salad made from raw vegetables. Throughout the day, in addition to water, you need to drink vegetable juices and green tea |
| Third | Boiled chicken fillet | Baked chicken fillet with spices | Chicken soup based on only chicken meat |
Grilled chicken fillet |
Boiled chicken fillet. Throughout the day, in addition to water, you can drink chicken broth and green tea |
| Fourth | Sprouted wheat in boiled form | Buckwheat porridge with spices | Boiled brown rice | Oatmeal with seeds and nuts | Buckwheat with herbs. Throughout the day, you can drink naturally fermented kvass, water and herbal teas |
| Fifth | Cottage cheese with yogurt dressing | Cottage cheese with milk | Cottage cheese with 0% fat | Cottage cheese with milk | Low-fat cottage cheese. Throughout the day, you need to drink water, green tea and milk (no more than a glass) |
| Sixth | Apple | Grapefruit | Oranges | Kiwi and pineapple | Sour apples. Throughout the day you can drink herbal teas and freshly pressed natural fruit juices |
The 6 petal diet involves eating the following foods:
- Any fish.
- Any vegetables other than those that contain a lot of starch.
- Cereals, bran, raw seeds.
- Low fat dairy products.
- All fruits except grapes and bananas.
Foods that should not be eaten during the 6 petal diet:
- Sugar.
- Bakery products.
- Sweets.
- Oil.
- Spices that contain flavor enhancers.
Contraindications to the 6 petal diet:
- Diseases of the digestive system.
- Anemia.
- Any infectious diseases.
- Deficiency of vitamins in the body.
- The period after childbirth (at least six months).
- ARVI.
Read more: Diet 6 petals: menu for every day
Kefir diet
The kefir diet is one of the most stringent weight loss methods, but at the same time, it is incredibly popular. You can find various options for the kefir diet, for example, kefir-apple, kefir-cucumber, kefir-buckwheat, striped, kefir-curd diet.
If a strict kefir diet was chosen, then it involves the use of only one product - kefir, which has 1% fat content. For one day, take a liter of fermented milk drink and divide it into five equal portions. In addition, you must drink at least 1.5 liters of clean water throughout the day. In 3 days of such a diet, you can lose up to 1.5 kg of excess weight, in 7 days - 3 kg, in two weeks - 8 kg.
Experts do not recommend adhering to a kefir diet for more than two weeks, otherwise, the risk of developing gastritis and stomach ulcers increases.
The seven-day kefir diet is one of the most common weight loss schemes using this fermented milk drink. During this time, you can become lighter by 5 kg. In addition to kefir, you can diversify your menu with low-fat cottage cheese, oven potatoes, meat and fruits.
Weekly menu:
- 0.4 kg baked potatoes, 0.5 l of kefir per day.
- 0.4 kg of low-fat cottage cheese, 0.5 l of kefir per day.
- 0.4 kg of boiled chicken fillet, 0.5 l of kefir per day.
- 0.4 kg of fruit, 0.5 l of kefir per day.
- 0.4 kg of fruit, 0.5 l of kefir per day.
- Only still mineral water - 1.5 liters.
- 0.4 kg of fruit, 0.5 l of kefir.
To compose the menu, you should choose kefir, the fat content of which is 1%.
During the kefir diet, it is allowed to eat the following products:
- All fruits that are not on the prohibited list.
- Vegetables containing little starch: Peking cabbage and Brussels sprouts, broccoli, cucumbers, zucchini, spinach, parsley, asparagus, sorrel, green peas, eggplants.
- Beef.
- Chicken and turkey meat, as well as fish: pollock, perch, flounder, hake - no more than 3 times a day.
- A liter of fat-free kefir per day.
- Boiled cereals in water. Semolina is prohibited.
During the kefir diet, you should not eat the following foods:
- Alcoholic drinks.
- Cheese with a fat content of 17-46%.
- Butter.
- Confectionery, bread and other baked goods.
- Fast food.
- Smoked products and pickles.
- Manka.
- Bananas.
- Potatoes.
- Grapes.
- Jam and jam.
- Semi-finished products.
Contraindications to the use of kefir diet:
- Chronic gastritis.
- Increased acidity of gastric juice.
- Ulcers of the stomach and duodenum.
- Teenage years.
- Lactation and pregnancy.
Read more: Kefir diet
Buckwheat diet
The buckwheat diet is a tough weight loss system that allows you to get rid of impressive amounts of fat in a short time.
During the diet, it is necessary to eat steamed buckwheat. The groats are poured with boiling water and insisted for 8 hours. At the same time, it can neither be salted nor added to it any spices.
The standard buckwheat weight loss scheme is designed for a week. During this time, you can lose up to 5 kg. If necessary, the diet can be extended up to 2 weeks, this will get rid of 6-10 kg.
During the day, you must drink at least 1.5 liters of alkaline mineral water, you can also drink green tea and low-fat kefir (no more than a liter).
If it is difficult to cope with the feeling of hunger, or during the diet, the state of health begins to deteriorate, then the menu can be diversified with fruits. It is allowed to eat an apple, grapefruit or orange.
| Breakfast | Dinner | Dinner | |
| Buckwheat porridge, carrot and cabbage salad with lemon juice | Boiled egg, vegetable soup in the form of liquid puree | Vinaigrette with olive oil | |
| Steamed buckwheat, cabbage salad with spinach and tomatoes | Vegetable stew | Fruit salad: kiwi and orange, a portion of cottage cheese | |
| Pumpkin baked with lemon juice, steamed buckwheat | Vegetable borsch, fish fillet (white meat) | Stewed cabbage with prunes | |
| Asparagus, buckwheat porridge, greens | Stewed vegetables, chicken breast | Two oven apples | |
| five | Tomato, onion and broccoli salad with olive oil dressing, steamed buckwheat | Ukha and fish fillets (white low fat fish) | Fruit salad: grapefruit, orange, kiwi, pineapple |
| Steamed buckwheat, cucumber, beans | Boiled egg, vegetable soup | Pumpkin puree | |
In addition to buckwheat, the following products are allowed for consumption throughout the week in various diet options:
- Low-fat dairy products: cheese, cottage cheese, kefir, milk.
- Sour apples.
- Steamed vegetables other than potatoes, corn, and legumes.
- Dried fruits: dried apricots, prunes, figs, but not more than 2 pieces at a time.
- Beef.
- Skinny fish varieties.
- Chicken fillet.
- No more than one egg per day.
- No more than a teaspoon of soy sauce per day.
- Lemon juice.
- Various greens.
- Sesame seed.
- Green tea and unsweetened coffee.
- Natural juices without sugar and salt.
- No more than a teaspoon of honey 1 time in 3 days.
Prohibited foods during buckwheat diet:
- Fatty foods.
- Flour products.
- Spice.
- Oils.
- Sweets.
- Sauce.
- Alcoholic drinks.
The buckwheat diet cannot be followed by people with certain diseases.
Otherwise, you can cause serious harm to your own health:
- Diabetes.
- Stomach ulcer.
- Disorders in the functioning of the intestines.
- Menopause during the period of vivid manifestations of this state.
- Gastritis.
- High blood pressure.
- Diseases of the heart and blood vessels.
Read more: Buckwheat diet
Protein diet
Protein diet involves building the menu in such a way that up to 85% of the foods in it are protein. It can be fish, meat, eggs, fermented milk drinks, seafood. The diet is designed for 14 days, during this period it will be possible to lose from 4 to 8 kg of excess fat.
You need to come to the table at least 5-6 times a day. It is also allowed to supplement the menu with such products as: soy, nuts, chickpeas, citrus fruits. They all have a low glycemic index.
To lose weight even faster, you can combine diet with strength training.
| Breakfast | Snack | Dinner | snack | Dinner | |
| Whole grain bread slice, 150 g beef, coffee | Apple | 150 g of boiled beef, 200 g of vegetable salad | A glass of kefir | 200 g of boiled fish and vegetable salad | |
| 150 g cottage cheese, tea | Grapefruit | 150 g stewed beef with vegetables | A glass of kefir, bread | 200 g of boiled fish, fresh vegetables | |
| 200 g boiled chicken fillet, tea | Apple | 200 g of boiled beans, 200 g of vegetable salad | Glass of yogurt, diet cookies | 150 g boiled beef, 150 cabbage salad | |
| A glass of kefir and diet cookies | Apple | 200 g boiled chicken fillet, apple juice | 2 chicken egg yolks | 200 g of boiled fish, 150 g of fresh vegetables | |
| five | 150 boiled turkey fillet, apple, tea | Glass of apple juice, diet cookies | Boiled fish and bread | A glass of low-fat kefir | Boiled beef fillet, vegetable salad |
| 150 g fat-free cottage cheese, coffee | Orange | Stewed vegetables with beans | A glass of kefir | Fish and vegetable salad | |
| Glass of low fat milk, diet biscuits | Apple | Vegetable Soup with Maggi Cube | 50 g cottage cheese | Boiled beef fillet, fresh vegetable salad |
Foods that can be consumed during a white diet:
- Chicken, duck, turkey.
- Beef.
- Fish and seafood.
- Low-fat cottage cheese.
- Tofu cheese, hard cheeses.
- Boiled chicken protein.
If a person adheres to a mixed protein diet, then the menu can be supplemented with the following products:
- By-products.
- Tomatoes, cucumbers, eggplants, zucchini, bell peppers.
- Yogurt, milk, kefir.
- Olive oil.
- Cereals in soups and as an independent dish.
- Sour fruits, berries, dried fruits.
- Spices.
- Garlic.
- Lemon juice.
- Balsamic vinegar.
- Soy sauce.
During a protein diet, the following foods are prohibited:
- Pork meat and lard.
- Any canned food.
- Sausage, sausages, wieners.
- Fried fish.
- Flour products.
- Sweets.
- Juices and fruits.
- Potatoes.
- Sugar substitute.
- Vinegar, mayonnaise.
- Vegetable oil in large quantities.
- Salt in large quantities.
Contraindications to a protein diet:
- Calcium deficiency in the body.
- High cholesterol.
- Being under stress.
- Thrombosis.
- Diseases of the digestive system, dysbiosis.
- Gout.
- Kidney disease.
Read more: Protein diets
Diet for the lazy
The classic diet for the lazy involves losing weight on the water. The basic rule of the diet is to drink 250 ml of water before your next meal, even before snacks. Serving volumes must be reduced by 2 times, abandon foods containing fast carbohydrates, fatty foods, canned foods, smoked meats and pickles.
All products can only be baked or boiled. The diet lasts for 2 weeks. During this time, you can lose up to 10 kg of excess weight.
There should be snacks between meals. For this purpose, you can use berries and fruits, for example, apples, bananas, cherries, plums, pears. From the listed products, it is allowed to cook salads, or eat them whole. Fruit is a great snack between breakfast and lunch.
During an afternoon snack, it is better to have a snack with vegetables: carrots or baked potatoes. Cottage cheese, natural yogurt, and nuts are good options. Be sure to drink water before every meal.
| Breakfast | Dinner | Dinner | |
| Oatmeal porridge with milk | Vegetable stew | Steamed minced fish cutlets, rice | |
| Buckwheat porridge with milk | Creamy squash soup with potatoes | Red fish baked in foil, brown rice | |
| Cottage cheese 2% fat, fruit | Beetroot | Zucchini stuffed with minced chicken | |
| Rice porridge on the water | Puree mushroom soup | Chicken meatballs and buckwheat | |
| five | Unsweetened curd casserole | Ratatouille | Steamed cod and vegetables |
| Two boiled eggs, avocado, bread | Stewed potatoes, chicken fillet | Baked turkey fillet, potatoes | |
| Oatmeal on the water, dried fruits | Vegetable borsch | Canned tuna salad |
| Products | Protein | Fat | Carbohydrates | Kilocalories |
| Vegetables, fruits, herbs: | ||||
| Zucchini | 1.5 | 0.2 | sixteen | |
| Beans | 7.8 | 0.5 | 21.5 | 123 |
| Pumpkin | 1,3 | 0.3 | 7,7 | 28 |
| Tomatoes | 0.6 | 0.2 | 4.2 | 20 |
| Asparagus | 1.9 | 0.1 | 3.1 | 20 |
| Salad | 1,2 | 0.3 | 1,3 | 12 |
| Pepper salad | 1,3 | 5.3 | 27 | |
| Cucumber | 0.8 | 0.1 | 2.8 | fifteen |
| Carrot | 1,3 | 0.1 | 6.9 | 32 |
| Cabbage | 1.8 | 0.1 | 4.7 | 27 |
| Eggplant | 1,2 | 0.1 | 4.5 | 24 |
| Apples | 0,4 | 0,4 | 9.8 | 47 |
| Peaches | 0.9 | 0.1 | 11.3 | 46 |
| Oranges | 0.9 | 0.2 | 8.1 | 36 |
| Pineapple | 0,4 | 0.2 | 10.6 | 49 |
| Avocado | 20 | 7.4 | 208 | |
| Groats, porridge, flour products: | ||||
| Whole grain bread | 10.1 | 2,3 | 57.1 | 295 |
| Rye bread | 6.6 | 1,2 | 34.2 | 165 |
| Hercules grain bread | 10.1 | 5.4 | 49 | 289 |
| Boiled brown rice | 2.6 | 0.9 | 22.8 | 110 |
| Oatmeal | 3.2 | 4.1 | 14.2 | 102 |
| Buckwheat | 4.5 | 2,3 | 25 | 132 |
| Condiments: | ||||
| Linden honey | 0.6 | 79.7 | 232 | |
| Acacia honey | 0.8 | 71 | 287 | |
| Cottage cheese, cheese, egg: | ||||
| Bryndza from sheep's milk | 14.6 | 25.5 | 298 | |
| Feta | 17 | 24 | 290 | |
| Curd 0.6% | 18 | 0.6 | 1.8 | 88 |
| Omelet | 9.6 | 15.4 | 1.9 | 184 |
| Egg | 12.7 | 10.9 | 0.7 | 157 |
| Meat and poultry: | ||||
| Beef | 18.9 | 19.4 | 187 | |
| Veal | 30.7 | 0.9 | 131 | |
| Rabbit meat | 21 | eight | 156 | |
| Boiled chicken breast | 29.8 | 1.8 | 0.5 | 137 |
| Chicken liver | 20.4 | 5.9 | 1.4 | 140 |
| Quail | 18.2 | 17.3 | 0,4 | 230 |
| Fish and seafood: | ||||
| Boiled fish | 17.3 | five | 116 | |
| Shrimp | 22 | 97 | ||
| Salmon | 19.8 | 6,3 | 142 | |
| Seafood | 15.5 | 0.1 | 85 | |
| Fat and oil: | ||||
| Vegetable oil | 99 | 899 | ||
| Olive oil | 98.8 | 898 | ||
| Pumpkin oil | 99.5 | 896 | ||
| Beverages: | ||||
| Mineral water | ||||
| Lime juice | 8.2 | 25 | ||
| Lemon juice | 0.9 | 0.1 | sixteen | |
Foods that should not be consumed during a lazy diet:
- Compote, juice, fruit drink.
- Alcoholic drinks.
- The fizzy is sweet.
- Cocktails.
- Kvass.
- Energetic drinks.
- Mate, tea, coffee, cocoa.
- Fermented milk drinks.
Contraindications to a lazy diet:
- Violations of the genitourinary system.
- Diseases of the heart and blood vessels.
- A tendency to edema.
- Pregnancy.
- Lactation.
- Adolescence and childhood.
- Mental illness.
Read more: Diet for the lazy "minus 12 in 2 weeks"
The opinion of doctors about fast weight loss
Physician-psychotherapist Mikhail Gavrilov, author of the patented method of behavior correction and weight loss, member of the IFM, USA:
Four hormones are responsible for controlling appetite in humans: neuropeptide, cortisol, ghrelin and insulin. By reducing the calorie content of the daily diet, a person introduces the body into a state of severe stress, which leads to hormonal imbalance. The body is so constantly in tension due to the impact on it of various negative factors of the surrounding world. Here, and the person independently aggravates his "plight" situation. The reaction can be the most unpredictable!
If a person receives only 500 kcal per day, then ghrelin begins to accumulate in the stomach. Over time, there will be a lot of it, which will lead to a breakdown. A person will not be able to control his own appetite. In addition, any hunger strike negatively affects the metabolism.
The author of the article: Kuzmina Vera Valerievna | Endocrinologist, nutritionist
Education: Diploma of the Russian State Medical University named after NI Pirogov with a degree in General Medicine (2004). Residency at Moscow State University of Medicine and Dentistry, diploma in Endocrinology (2006).
