The easiest diets to lose weight: 15 best
A mono diet is one of the easiest ways to lose those extra pounds. It involves a sharp restriction on nutrition. The menu will be based on only one or several products. How a person will tolerate a diet largely depends on its duration, as well as on the strict observance of all conditions.
Content:
- The essence of the simplest diets
- The Right Approach to Simple Diets
- How to get in and out of these diets properly?
- The danger of mono diets
- The simplest kefir diet
- The simplest milk diet
- The easiest rice diet
- Vegetable mono-diets
- Protein mono-diet
- Curd mono-diet
- Oat mono diet
- Fish mono diet
- Buckwheat mono-diet
- Berry mono diets
The essence of the simplest diets
Most women would love to shed a few extra pounds. However, in order to lose weight, you have to make certain efforts: to work out in the gym, and also to avoid the use of sweets, starchy foods, fatty foods, etc. Therefore, there are a million excuses: either there is no time, then there is not enough money to adhere to proper nutrition, then there are still some or “insurmountable obstacles”. A mono-diet for such women is a real lifeline. After all, you can choose a product that will suit your taste, will not burden the budget, and it is usually allowed to use it in unlimited quantities.
Often, mono diets allow you to lose weight without going to the gym. The essence of such dietary food systems is very simple: when a person eats the same product, the body loses many nutrients. Moreover, he may simply stop assimilating them fully. Therefore, it is quite logical that the extra pounds will begin to "melt".
Of course, not a single advertisement that promotes mono-diets will indicate that such a food system is dangerous, since it disrupts the normal metabolism in the body. The human digestive system is programmed by nature itself to digest and assimilate a variety of foods. To do this, the digestive tract organs secrete a huge amount of enzymes necessary to maintain normal life. If a person consumes monotonous food every day, most of the enzymes remain "out of work." Therefore, long-term adherence to a monocomponent diet will lead to depletion of the endocrine glands, and food will cease to be absorbed at all.
The Right Approach to Simple Diets
Any diet is a real stress for the body, this statement is especially true for mono diets. In order not to harm your own health, you must adhere to the following rules:
- Moderation in time. A proper mono-diet should not last more than 4-7 days. If a person eats the same product throughout the day, then it will not be a mono-diet, but a fasting day.
- Moderation in the amount of food consumed. If the description of the diet does not indicate what exactly the serving size should be, then this does not mean that you can overeat. For example, you should not drink more than 2 liters of kefir per day, eat more than 1.5 kg of fruit or more than 6 servings of porridge per day.
- Quality food. The use of smoked sausage, cakes or cheese as the main food product will not bring the desired result, but it is really possible to undermine their health. The best choices for a mono diet are low-fat meats, cereals, vegetables, or fruits.
How to get in and out of these diets properly?
In order not to harm your own health, you need to enter the diet correctly. 2-3 days before it starts, you need to limit yourself in the amount of food consumed. On the eve of the upcoming unloading, it is strictly forbidden to overeat, especially in the evening. It's good to go to bed without dinner.
The danger of mono diets
Doctors are wary and especially wary of all mono-diets. If you get too carried away with them, then you can cause irreparable harm to your health. Sometimes we even talk about the threat to human life.
Figure: Eating a lot of rice can cause bile to thicken. This is dangerous by the development of inflammation of the gallbladder (cholecystitis) and the formation of stones in it.
Rice is not able to cover the body's need for protein. As a result, the level of hemoglobin in the blood begins to sharply decrease, which leads to the development of anemia.
Rice contains few vitamins, therefore, even taking vitamin and mineral complexes is not able to compensate for their deficiency. In addition, almost all vitamin supplements tend to whet the appetite, which means that you will not be able to lose weight.
Kefir. There are almost no carbohydrates in kefir. Their lack affects the functioning of the brain, harms the central nervous system.
The use of kefir in large quantities will lead to intestinal dysfunctions. A person is threatened with prolonged diarrhea, or no less prolonged constipation.
Cottage cheese. Although cottage cheese can be called one of the "ideal" products for a mono diet, you should not get carried away with it. If you eat too much cottage cheese, then the body will begin to suffer from an excess of protein. This, in turn, threatens with impaired calcium absorption. Cottage cheese diets are especially dangerous for people with diseases of the digestive system and kidneys.
Garnet. Pomegranate juice is definitely a very healthy drink. However, if you only drink it for a whole day, then the risk of kidney stones formation increases to 48%. Moreover, both the gallbladder and the bladder are also under attack.
Carrot. Abuse of carrots threatens the development of "carrot jaundice" with staining of the skin in a characteristic color. Moreover, the danger is not so much a cosmetic defect as a violation in the functioning of the liver, which caused it.
Apples. Apples are high in carbohydrates. Abuse of this fruit negatively affects the functioning of the endocrine system as a whole, which entails disruptions in the menstrual cycle. It may even be terminated.
In addition, the apple diet involves a complete rejection of protein foods, which threatens to deplete muscle tissue. And apples also aggressively affect the gastric mucosa, especially sour varieties.
Raw vegetables. A purely vegetable diet takes a serious blow to the liver and pancreas, especially if there are any violations in their work. In addition, large portions of raw vegetables inevitably lead to intestinal upset.
Bananas. Bananas consumed in large quantities can cause constipation. As a result, all toxins that are eliminated through the intestines will begin to be absorbed into the bloodstream.
What's more, bananas are a source of glucose. Therefore, the banana mono-diet is a real opportunity to increase your blood sugar level and even provoke the development of diabetes.
The simplest kefir diet
There are 2 options for the kefir mono-diet:
- During the day, you need to drink 1.5 liters of kefir, dividing this volume into 6 servings.
- It is also allowed to eat 1 kg of fresh fruit or vegetables per day.
- Coffee and tea should be discarded on this day.
- The maximum duration of the kefir mono-diet is 3 days.
- Next time, you can resort to such a mono-diet no earlier than a month later.
In 3 days, you usually manage to lose 2 kg.
It should be borne in mind that a kefir diet can cause diarrhea. If in a healthy person it stops on its own, then people with gastrointestinal diseases can cause serious harm to their health.
Contraindications
Contraindications to the kefir diet are:
- Increased acidity of gastric juice.
- Chronic gastritis.
- Ulcers of the stomach and duodenum.
- Teenage years.
- Pregnancy.
- Lactation.
The simplest milk diet
The milk mono-diet involves the use of 1 liter of milk throughout the day, which is divided into 7 receptions. In one day, it will be possible to lose from 500 g to 1 kg. Depending on the individual characteristics of the organism, the numbers may vary.
Adhering to the milk mono-diet for more than 3 days is strongly discouraged. For the body to be able to endure such a load, one hundred percent health is needed, as well as great willpower.
Contraindications to adherence to the milk diet are:
- Individual intolerance to milk and dairy products.
- Anacid gastritis, enterocolitis and other diseases of the digestive system, which require the rejection of dairy products.
- Postponed surgical interventions on the internal organs of the digestive system.
- Diseases of the skin.
- The presence of other contraindications to eating monotonous food.
The easiest rice diet
The rice diet has its roots in oriental medicine. Previously, this diet was recommended for all people suffering from pain in the heart, as well as in need of cleansing the intestines of toxins. Moreover, weight loss was only a pleasant addition to the health of the body as a whole. Now the rice mono-diet is practiced with the aim of losing weight, but it, as before, allows you to cleanse the body.
The diet can last up to 10 days. Brown rice or parboiled rice is used as the main food product. During this period, it will be possible to get rid of 2-6 kg of excess weight.
To prepare yourself a supply of food for the whole day, you need to take a glass of rice and boil it until fully cooked. The resulting volume of porridge is divided into small portions and consumed throughout the day. Besides rice, it is allowed to drink mineral water and green tea. You can season the rice with olive oil and a little salt (use sea salt). If the diet lasts 7-10 days, then you can supplement your diet with vegetables, apples, kefir.
Contraindications to using the rice diet:
- Weak immune defenses.
- Diseases of the digestive system, in particular, gastritis and stomach ulcers.
- The presence of tumors.
- Any inflammatory process in the body.
- Metabolic disorders.
- Pregnancy and breastfeeding.
Vegetable mono-diets
Nutritionists consider the vegetable diet to be one of the most beneficial weight loss techniques. Even if you stick to it for a month, it will not harm your health, but will only benefit. During this time, you can strengthen the cardiovascular system, regulate the work of the digestive system. A vegetable diet is recommended for people with severe obesity, as it promotes quick and safe weight loss. It can also be practiced to prevent excess weight gain. Thanks to a vegetable diet, you can lose about 6 kg of fat.
The menu assumes the consumption of raw and boiled vegetables, but not more than 1.5 kg per day. You can also diversify the diet with vegetable soups. Vegetables that have not undergone heat treatment contain more vitamins and trace elements that the body needs. During the diet, it is allowed to eat celery, cucumbers, tomatoes, asparagus, green beans, peppers, pumpkin, carrots, greens, green peas, and onions. Potatoes are banned.
A vegetable diet also allows apples and dairy products to be included in the menu. Twice a week, yogurt, cottage cheese, kefir and milk can be present on the table. If the feeling of hunger cannot be satisfied with vegetable salads alone, then they can be periodically supplemented with bread made from grain or rye flour.
You can also eat cornflakes and oatmeal from time to time. Be sure to get a sufficient volume of fluid. It can be not only water, but also unsweetened tea.
Cucumber mono diet
Sticking to the cucumber mono diet for longer than 3 days is not recommended. The main food is cucumber, and greens, onions, tomatoes, eggs, apples and bread can be eaten as additional ingredients. Cucumber salads are allowed to be seasoned with vegetable oil.
Thanks to the cucumber diet, it will be possible not only to lose weight by 1-3 kg, but also to tidy up the skin. An excellent option for the main course is a salad of cucumbers, herbs and onions with vegetable oil dressing. You can cook it yourself in advance, divide it into several portions and use it throughout the day.
The daily diet should look like this:
- In the morning from 9 to 10 o'clock: a portion of the main course and a boiled egg.
- Lunch from 13:00 to 14:00: a portion of salad and a slice of bread.
- Afternoon snack from 4 pm to 5 pm: a portion of salad and an orange.
- Dinner from 7 pm to 8 pm: a serving of cucumber salad, which can be supplemented with one tomato.
- Before a night's rest, you can satisfy your hunger with an apple.
Contraindications to the cucumber mono-diet:
- Urolithiasis disease.
- Diseases of the liver and kidneys.
- Chronic diseases of the digestive system.
- Active sports and heavy physical activity. This prohibition is due to the fact that cucumbers are not able to cover the increased needs of the body for carbohydrates and proteins.
Cabbage mono diet
One of the options for a vegetable diet is the cabbage mono diet. The calorie content of this product is extremely low.
So, for 100 g of different types of cabbage, there are:
- White-headed - 27 kcal.
- Cauliflower - 32 kcal
- Broccoli - 34 kcal.
- Brussels - 44 kcal.
- Kohlrabi - 42 kcal.
- Dried seaweed - 55 kcal.
The basis of the diet is cabbage. The most benign mono-diet option is to eat raw, stewed or sauerkraut, supplemented with other foods, such as vegetables, eggs, and a small amount of low-fat meat.
Tough diet options include cabbage-kefir, cabbage-curd and cabbage-potato weight loss methods. At the same time, all other products are prohibited to eat. It should be borne in mind that the duration of any hard cabbage diet should not exceed 3 days, since the diet is unbalanced and introduces the body into a state of stress.
One of the most effective varieties of the cabbage diet is sauerkraut weight loss. The calorie content of this product is extremely low. 100 g of sauerkraut contains about 19 kcal. The daily energy intake is about 1000 kcal. Of course, such a diet will allow you to get rid of impressive fat reserves in a short time, but it is difficult to sustain it.
The cabbage diet has a number of contraindications, including:
- Pregnancy and breastfeeding.
- Childhood.
- Diseases of the digestive system.
- Acidic gastritis.
- Allergy to the product.
- Acute infections.
- Anemia.
- Diabetes.
- The likelihood of bowel cramps.
Potato mono diet
Experts recommend sticking to a potato diet from August to January. During this period, young tubers contain little starch, but a lot of vitamins and trace elements. The longer they are stored, the less effective the diet will be. The duration of the potato diet should not exceed 9 days. During this time, you can lose from 4 to 8 kg of excess weight.
The menu should look like this:
- For the first three days, only baked potatoes should be eaten. Its daily allowance is 1.5 kg. It is forbidden to add oil or any spices to the dish. Drink at least 8 glasses of water every day.
- For the next three days, they eat boiled potatoes. You need to cook the tubers without removing the peel. The daily norm of vegetables is 1.5 kg. At this time, it is allowed to add olive oil, salt and herbs to the dish.
- For the last three days, you need to steam or bake the potatoes. The daily supply of vegetables is also 1.5 kg. It is allowed to add salt to the dish, add olive oil and herbs to it.
The potato mono diet is contraindicated in the following cases:
- Chronic liver and kidney disease.
- Heart disease.
- Diabetes.
- Age under 20.
Apple mono diet
The apple mono-diet refers to tough weight loss methods and has several options. Each of them is allowed to eat only a certain amount of fruit.
The apple diet can last 1-6 days:
- Diet for 2-3 days involves eating only raw apples. Be sure to drink water, herbal or green tea. During this time, it will be possible to lose weight by 3 kg.
- The one-day diet involves eating 1.5 kg of fresh apples. You can only drink water. During this time, it will be possible to lose 2 kg of excess weight.
- The 6-day diet also involves eating only apples. In addition to water, you can drink green tea.
The apple mono-diet has the following contraindications:
- Diseases of the digestive system: gastritis, colitis, stomach ulcer, etc.
- Dislike for apples. Nutritionists are firmly convinced that if the product that a person has chosen for losing weight he does not like, then it will not be possible to lose weight. Therefore, in order to lose weight on the apple mono diet, you need to love these fruits.
- Pregnancy.
- Kidney disease.
- Exhaustion.
Protein mono-diet
The protein mono-diet is designed for 10 days. It involves eating only protein foods. During this time, the body will receive less carbohydrates, and it will begin to draw energy from its own fat reserves. Therefore, in 10 days it will be possible to lose 5-8 kg of excess weight.
The menu should be built exclusively on natural sources of protein. You can eat low-fat meats (beef, poultry, game, rabbit, veal), low-fat fish (hake, pollock, cod, navaga, blue whiting, etc.), all seafood, eggs. You can diversify the diet with canned meat and fish, but you should only choose those that are prepared in their own juice.
The protein diet has the following contraindications:
- Elderly age. This is due to the fact that protein food promotes the consumption of calcium, and also thickens the blood, which increases the risk of the formation of vascular blood clots.
- Diseases of the liver and kidneys.
- Diseases of the digestive system, including pancreatitis and dysbiosis.
- Gout.
- Pregnancy and breastfeeding.
Curd mono-diet
The curd diet should be followed for 3 days, but no more. At this time, you can only eat cottage cheese, dividing its entire volume into 6 servings. Be sure to drink enough water or tea without sugar. The total volume of liquid you drink should be 2 liters. Drink water half an hour before meals, or 2.5 hours after the next meal.
The curd diet has a number of contraindications, including:
- Diseases of the kidneys and liver of a chronic course.
- Anemia.
- Exhaustion.
- Allergy.
- Individual intolerance to the product.
- Teenage years.
- Pregnancy and breastfeeding.
Oat mono diet
Oatmeal Mono Diet is not only a way to lose weight, but also a great opportunity to improve your own health. Boiled cereal has an enveloping effect, which makes it possible to use it for diseases of the intestines and stomach.
The main dish of the mono diet is oatmeal boiled in water. This diet can be followed for 5-10 days. During this time, it will be possible to lose from 2 to 4 kg. In addition to porridge, you can drink oatmeal jelly and green tea.
Alternatively, you can prepare yourself a dish called "beauty salad". You need to take a liter jar, pour 6 tablespoons of oatmeal into it, add half an apple cut into small pieces, a little raisins and walnuts. The resulting mixture is poured with kefir or low-fat fermented baked milk until the jar is filled to the brim, and then mix thoroughly. Insist on this "salad" throughout the night. The resulting volume is divided into equal parts and consumed the next day.
The oatmeal diet has the following contraindications:
- High blood pressure.
- Carrying a baby and breastfeeding.
- Diseases of the digestive system.
- Diabetes.
- Heart failure, as well as other diseases of the heart and blood vessels.
- Renal failure
- Age under 18.
- Heavy physical activity.
Fish mono diet
The fish mono diet is suitable for almost all people. This product is an excellent source of not only minerals and trace elements, but also valuable amino acids. Fish during a diet can be cooked in a variety of ways: grill, boil, simmer, steam, bake. You should not salt or season the fish with other spices, just sprinkle it with lemon juice.
The diet should last no more than 3 days. During this time, you will be able to lose about 4 kg of excess weight.
Contraindications to the fish mono-diet are as follows:
- Pregnancy and breastfeeding.
- Liver disease.
- Stomach ulcer.
Buckwheat mono-diet
Buckwheat mono-diet is good in that it does not make a person experience a painful feeling of hunger. Groats saturates the body for a long time, so you want to eat less. In addition, buckwheat has undeniable benefits, since it contains a huge amount of micro and macro elements, helps to bring blood sugar levels back to normal, restores the intestinal microflora, and cleanses it of toxins.
To get the maximum benefit from buckwheat, you need to cook it correctly. For this, the cereals are washed, poured with boiling water and infused for 12 hours. After this time, the dish will be ready to eat. The maximum duration of the buckwheat mono-diet is 2 weeks. During this time, it will be possible to lose up to 10 kg of excess weight.
The buckwheat diet has only 2 contraindications:
- Pregnancy.
- Gastritis.
Berry mono diets
Raspberry Mono Diet. There are many diet options that use raspberries. It can be consumed in its pure form, or you can make smoothies, cocktails, fruit drinks, juices from it. All of these dishes retain the benefits of the berry. Raspberry allows you to remove salts of heavy metals from the body, reduce blood cholesterol levels. During the diet, you can eat raspberries and a small amount of vegetables.
Strawberry Mono Diet. The strawberry diet lasts 4 days. During this time, you can lose up to 3 kg of excess weight. Strawberries are low in calories and can also have a mild laxative effect on the intestines. Allergy sufferers should avoid the Strawberry Mono diet. During the day, you need to eat 1 kg of fresh berries, dividing this volume into 5 servings.
Cherry mono-diet. Cherry mono-diet involves eating only cherries in the amount of 1.5-2 kg per day. Be sure to drink enough clean water without gas. The entire volume of cherries should be divided into 6 servings and eaten throughout the day. The cherry mono-diet can last no more than 3 days, which will allow you to transfer it without harm to the body.
Banana mono diet. The banana diet is considered one of the strictest. It is designed for 5 days, but few people manage to withstand it to the end. In addition to the fact that during this time it will be possible to lose up to 5 kg of excess weight, with the help of a banana diet, the intestines will be cleansed, as well as the size of the stomach will be reduced. In addition to bananas, milk is allowed during the diet. During the day, you need to eat 3 bananas and drink 3 glasses of milk, dividing this amount of food into 4-6 meals. You can combine these foods, or you can eat them separately. If the feeling of hunger persists, then you can increase the amount of bananas eaten and the amount of milk you drink.
Watermelon mono-diet. The watermelon mono-diet is designed for 5 days. During this time, it will be possible to lose up to 3 kg of excess weight. For every 10 kg of weight per day, you need to eat 1 kg of watermelon pulp. It is prohibited to include other products in the diet. It is imperative to drink clean water, it is also allowed to drink 2 cups of green tea per day without added sugar.
Watermelon has a diuretic effect, which will allow you to get rid of excess water in the body, as well as remove toxins. The effect can be felt after a day of such a diet.
Berry diets have the following contraindications:
- Stomach ulcer, gastritis.
- Hepatitis.
- Thrombophlebitis.
- The presence of any chronic disease in the acute stage.
- Pregnancy and breastfeeding.
- Elderly age.
- Heart disease.
- Pancreatitis
- Exhaustion of the body.
- Anemia.
- Diseases of the genitourinary system.
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).
