Every year, new fasting diets appear in the field of nutrition. Each of them promises a sudden weight loss without much effort and special restrictions. The most popular and effective diets have already passed the test of time, and in the list below you can easily analyze their principles, results, advantages and disadvantages.
We have collected easy diets to lose weight, healthy diets that will definitely help you lose weight. You just have to be more discriminating with the help you render toward other people.
Atkins diet
It is considered one of the best weight loss diets. It was formed in 1960 by cardiologist Robert Atkins .
Principles and results: The Atkins diet is based on low carbohydrates and includes four phases, lasting 1-2 months, depending on the desired weight.
- The first phase is the most severe, lasts two weeks and allows you to lose 5 kg. At this point, reduce the amount of carbohydrates to 20 grams per day and eat protein from meat, fish, seafood, eggs and cheese. Completely exclude fruits, pastries, pasta, berries and nuts, but also give up alcohol, opting for eight glasses of water a day.
- In the second phase of 2 weeks, consume 12-15 gr. of carbohydrates in vegetables and avoid sugar, but gradually return to some nutrient-rich foods: nuts, seeds and berries.
- Go to the 3rd phase only if you still have to lose about 4-5 kg. Gradually include forbidden foods in the menu: fruits, starchy vegetables, whole grains. You can add 10 gr. of carbohydrates. In this phase, stay until you reach the ideal weight.
- The fourth phase is maintenance, when you can afford any product, but continue to follow the principles of the diet. In total, with the Atkins weight loss diet you can lose 10 kilograms in a month.
Products and menu:
All pastries, chocolate, potatoes, nuts, seeds, berries, berries are excluded. You can eat meat, fish, eggs, butter and vegetable oil. In small quantities, you can eat cheese, sesame, tomatoes, avocado and always choose foods with a low glycemic index, such as buckwheat, peaches, plums, asparagus.
Before starting the Atkins diet, you should stop using sleeping pills, laxatives, cough syrups, as many of them contain sugar or other sweeteners.
Side effects and contraindications:
- Headache
- Weakness
- Constipation due to dehydration
The Atkins diet is not recommended for people with kidney problems, pregnant and lactating women, and people with high physical activity. The diet leads to a lack of vitamins, minerals and fiber. Overloading the body with animal fat and cholesterol increases the risk of heart attack and heart arrhythmias.
Diet 40-30-30
This fast diet was invented by an American biochemist, Barry Sears .
Principles and results:
The principle of the diet is the precise calculation. Sears believes that the ratio of essential nutrients should look like this: 40% carbohydrates, 30% protein and 30% fat.
By calculating correctly, taking into account the height and weight of the person, you can lose 5 kilograms per week.
The diet lasts depending on how many pounds you want to lose. Calorie intake varies between 1200-1700 kcal.
Products and menu:
The diet includes red meat, egg yolks, fruits and vegetables, almost all fruit juices, bread and flour products, cereal flakes, whole milk products, natural coffee, alcoholic beverages and vegetable oils.
Side effects and contraindications:
Even if the diet improves immunity and prevents atherosclerosis, be aware that protein abuse is not accepted by the kidneys. Lack of fiber leads to constipation, high blood pressure, angina pectoris and osteoporosis.
Vegetarian diet
Vegetarianism is very close to the concept of “healthy eating” and can later become your way of life. The term “vegan” appeared in 1944 due to a group of vegetarians who formed the Vegan Society.
Principles and results:
Vegetarianism includes low consumption of “bad” cholesterol and saturated fats, which leads to weight loss. In addition, vegetarians are less likely to suffer from heart disease, stroke, diabetes and cancer. In 7 days you can lose 5 kg.
Products and menu:
There are several types of vegetarianism: vegan (all animal products are excluded), lactic (dairy and eggs are allowed) and parsitarism (fish and seafood are added).
Vegetarians especially support certain foods, such as honey and mushrooms.
Side effects and contraindications:
Lack of vitamin B12, which is found only in products of animal origin and in some algae. Vegans often suffer from anemia due to a lack of iron and copper.
Raw Vegan Diet
This diet addresses all raw foods. It is important not to be pursued with fanaticism, because it can do more harm.
Principles and results:
Raw veganism includes only raw foods that are not cooked. The maximum temperature allowed for this diet is 46 ° C, and the minimum is 2 ° S. Animal products, spices and condiments are also excluded, and the only acceptable drinks are water and fresh juice.
Alcohol and caffeinated beverages are completely excluded.
An important principle of raw veganism is the power of hunger – meaning you only eat when you are hungry. A product is used for a meal. Different types of food are eaten at intervals of 30 minutes to 3 hours. At this rate, you can lose 1 kilogram per day.
Products and menu:
Vegans eat vegetables, tofu, nuts, seeds, cereals, oils, vegetables and fruits, drink coconut milk and almonds and do not like meat, fish and seafood, eggs, dairy products and foods that may include components animal origin: gelatin, casein, lactic acid.
Side effects and contraindications:
Vitamin B12 deficiency, which can lead to anemia, chronic fatigue, depression.
Danish diet
Danish diet – It is considered the simplest diet to lose weight, which became known in the Scandinavian countries thanks to the book The Scandi Sens Diet.
Principles and results:
Each main meal (three times a day) should be measured in 4 palms. The diet allows you to lose minus 20 kilograms in 2 weeks.
Products and menu:
- Palms 1 and 2 – vegetables, greens, salad, except potatoes and legumes.
- Palm 3 – carbohydrates, namely bread, pasta, potatoes, rice, fruits, berries.
- Palm 4 – protein (meat, fish, seafood, eggs, cheese and beans). You can only add the fourth palm twice a day.
1-3 tablespoons per day of fat:
- vegetable oils
- unt
- NUTS
- sunflower seeds
- fatty cheeses
- avocado
- black chocolate
Up to 300 gr. per day of dairy products.
Water: 1-1.5 liters of water a day, you can drink tea and coffee without sugar.
Side effects and contraindications:
No, because you do not limit the nutrients and vitamins.
Mediterranean diet
The diet was designed by American nutritionists Anselmi and Margaret Case in 1950 and systematizes the nutrition rules of Italians, Spaniards and Greeks.
Principles and results:
The Mediterranean diet works by combining fats (which should not exceed 30% of the total amount per day), proteins and carbohydrates.
Carbohydrates are consumed in the morning, vegetables are served at lunch, except for potatoes, and protein in the evening.
Don’t forget the olives and greenery, without which the Mediterranean cuisine does not exist.
This diet can boast fast results of 4 kilograms in 6 days, but it is much more effective in the long run.
Products and menu:
Cheese, eggs, fish, meat in small quantities, wine in moderate quantities and only during meals, fruits and vegetables, whole grains, nuts and yogurt are allowed. Butter is replaced with olive and rapeseed oil. You should drink 6 glasses of water daily.
Side effects and contraindications: Pregnant
alcohol will be excluded.
Dieta South Beach
South Beach refers to fast, low-fat diets.
Principles and results:
This is divided into three phases, the first two lasting 2 weeks and are quite strict: you can not consume sweet drinks and alcohol, eat fruit, fatty meat, fatty cheese, starchy vegetables, bread, pasta and rice.
The third phase is designed for the rest of your life: do not eat too much, do not avoid breakfast, do not abuse fats and carbohydrates, do not eat canned and semi-finished products, do not eat before bed, do not drink water during meals, chew food well.
With this diet you can lose 10 pounds in one week.
Side effects and contraindications:
Dehydration of the body.
Kefir-based diet
This diet not only helps you lose weight, and brings amazing benefits to your body. Kefir normalizes sleep and the nervous system, has a mild diuretic effect, cleanses the stomach and intestines, promotes the development of gastric juices.
Principles and results:
The diet lasts 7 days. For the first three days, consume only 1.5 liters of skimmed kefir per day in 5-6 installments.
Over the next few days, add sweet vegetables, such as 2-3 slices of pumpkin. For 7 days you will lose up to 10 kilograms.
Products and menu:
We present an example of a menu for this diet:
- For the first three days, as I mentioned, eat only kefir.
- Fourth day: 2 boiled or baked potatoes + kefir.
- Fifth day: 200 gr. eggplant and zucchini + kefir
- Sixth day: beets and tomatoes + kefir
- Seventh day: kiwi, fresh pineapple + 2 liters of kefir
Side effects and contraindications:
May cause intestinal upset. It has short-term results.
Japanese diet
The Japanese diet is based on low calorie content and, paradoxically, has nothing to do with Japan.
Principles and results:
The Japanese diet promises an amazing result of minus 20 kilograms in 13 days. Strict observance of its principles leads to changes in metabolism, so that the lost kilograms do not return for many years.
Products and menu:
Salt, sugar and alcohol are prohibited. The body will need at least one liter of water a day. The main focus is on black coffee, eggs, fish, meat and vegetables.
Side effects and contraindications:
The diet is completely unbalanced in nutritional value: there are not enough carbohydrates, vitamins and trace elements, but there are a lot of fats and proteins. And lots of coffee! Gastritis can be guaranteed.
Diet based on cabbage soup
It is considered one of the most effective weight loss diets, which guarantees not only weight loss, but also detoxification of the body, because it has been proven that vegetables from the Brassica family (cabbage, broccoli, cauliflower) prevent cancer.
Principles and results:
It’s a speed diet – in just 7 days you lose minus 10 kilograms.
Products and menu:
Fruits include fruit, except bananas, vegetables, skim milk, tomatoes, meat and fish, brown rice, fresh juices.
Cabbage soup can contain all kinds of cabbage – white, red, broccoli, cauliflower, etc. Cook it with bell peppers, green onions, tomatoes, parsley, garlic.
Side effects and contraindications:
It is a short-term diet. May cause intestinal upset.
Egg diet
Egg diet refers to diets with strict rules. Don’t be alarmed by the large number of eggs consumed, as they have been scientifically proven to be an excellent source of niacin, a substance that improves brain function and removes toxins from the liver and pancreas.
Principles and results:
The diet lasts 4 weeks, during which time you can lose up to 15 kilograms of weight and can be repeated no earlier than 6 weeks after the last diet.
During this type of diet, drink plenty of water, and if you feel hungry, in 2 hours after eating you can eat carrots or cucumbers.
Products and menu:
Here is an example of a simple egg-based diet menu:
- Breakfast: 1 grapefruit, 2 boiled eggs, black coffee without sugar
- Lunch: 2 eggs, tomato juice, mint tea with lemon or: 2 eggs, 1 grapefruit or: 2 eggs, spinach, herbal tea
- Dinner: 2 eggs, 1 medium grapefruit, potato salad, carrot, medium onion, 250 gr. cabbage, pickled cucumber or: boiled beef, salad of 2 medium-sized tomatoes, 1 medium fresh cucumber, celery and lettuce
Side effects and contraindications:
Boiled eggs are difficult to digest, so it is recommended to alternate the consumption of boiled eggs with raw ones. It is strictly forbidden for those suffering from cardiovascular disease, because eggs contain a lot of cholesterol. The diet is also contraindicated for allergy sufferers to eggs.
As you can see, all fast diets are very different. Choose a diet that does not force you to give up your favorite foods and do not forget that diets cultivate, first of all, the will and strength of character. If you experience discomfort that is detrimental to your health, stop dieting.
