Top 3 most effective diets

Losing weight up to 5 kg in 7 days.

The average daily calorie content is 950-1395 Kcal.

Alas, sometimes attempts to lose weight do not lead to the desired result. Even if you manage to get rid of extra pounds, they soon come back. In order not to face such an unpleasant event, we propose to adopt the basic principles of the most effective diets, which are approved by many experts and, according to reviews, help to lose weight and maintain new weight.

Requirements for an effective diet

The first effective diet, which we recommend to pay attention to – Ducan’s dietdeveloped by the French nutritionist Pierre Ducan. It is based, in particular, on the increase in the diet of foods rich in proteins. There are several stages in this technique. The first stage is attack, the second is alternation (aka cruise), the third is consolidation, and the fourth is stabilization.

The duration of the first phase is determined by how many kilograms you need to lose. If you want to lose weight by 10-20 kg, it is enough to sit on the attack for 3-5 days. When trying to get rid of 20-30 kg, the attack period is 5-7 days. And if you need to lose more than 30 kg, then you need to attack for 7-10 days. During this period of time, the strictest on the Ducan’s diet, you need to eat any lean meat and offal, fish, seafood, skim milk and eggs. You can eat foods in any combination and in the amount that your body personally needs. No clear norm has been established. The same goes for meal times. Eat food when your body asks for it. You shouldn’t starve, just like overeating. Moreover, the food offered is quite satisfying, and even a small amount of it should saturate well.

Every day (during any stage of the technique) it is worth drinking up to 2 liters of water. Specifically, on the attack, for the normal functioning of the gastrointestinal tract, you need to consume oat bran daily in the amount of 2 tbsp. l. and wheat bran (1 tbsp. l.). It is at the first stage that the most active weight loss occurs.

In the second step, all food offered in the first step is allowed, plus vegetables (tomatoes, cucumbers, spinach, cabbage, radishes, asparagus, green beans, peppers, carrots, celery, spinach, zucchini, beets). In addition, on a cruise you can afford 1 tbsp daily. l. starch, 1 tsp. fat-free cocoa, 2 tbsp. l. soy cream, 1 tsp. cream with a fat content not higher than 3-4%, a few drops of vegetable oil, 30 g of low-fat cheese, 1 tbsp. l. ketchup, 3 tbsp. l. any dry wine for cooking. From this list, you need to choose no more than two products for daily use.

During the second stage, it is planned to alternate purely protein days with those that are combined with vegetables until you find the desired body. The diet is universal in that each losing weight can have his own individual schedule of alternating days. There may be such schemes: 2/2, 3/3, 5/5. But many nutritionists hail the 1/1 regimen as the most easily tolerated.

You can eat up to 2 servings of porridge or pasta (hard-grade recommended) weekly. You can also afford to drink up to two glasses of dry wine per week. Moreover, 2 times a week you can arrange a stomach feast and eat whatever you want. But it is important that these two feasts do not go on for two consecutive days. It will be ideal if you can withstand a couple of days break between them. In this case, the chances of what is eaten will not be deposited in problem areas of the body. It is recommended to eat purely protein products one day a week.

After stabilization, the final phase of the Pierre Ducan diet begins, which is recommended to continue throughout life. The only thing worth doing now is to consume 3 tbsp daily. l. bran and once a week practice a day of pure proteins (as in the first stage of the method). For the rest, eat at your discretion. Of course, if you do not want to negate all your efforts to lose weight, try to introduce low-fat protein products into your diet and not eat frankly high-calorie and fatty foods in large quantities.

The next weight loss technique aimed not just at losing weight, but at reshaping the diet and attitudes towards food in general is system Minus 60, which was developed by Ekaterina Mirimanova, who herself managed to lose as much as 60 kg of excess weight.

The basic principles of this diet are as follows.

• It is recommended to divide food receptions into 3 traditional meals. Mirimanova advises to refuse snacks. If at first it is difficult to get used to eating three meals a day, allow yourself to feast on fruits, vegetables, low-fat sour milk in a small amount between the main meals, but try to gradually move away from this practice.
• You can’t skip breakfast. It is advisable to eat in the first hour after waking up. If you have no appetite at all, then at least drink kefir and eat a slice of cheese. Even if you have not eaten in the morning before, you will get used to an early meal, especially since only during it can you afford any food (and cake, and fried potatoes, and your favorite pizza). Eat whatever your heart desires, and forget about it until the next morning. The main thing is not to overeat. The only thing that the author of the technique recommends to give up even in the morning is milk chocolate. However, legal dark chocolate with a high cocoa content can reduce your sugar cravings if you suffer from them.
• Some restrictions apply for lunch. Mirimanova recommends to stop being friends with sweet and starchy foods (except for durum wheat pasta) and eat mainly cereals (buckwheat, rice) and lean meat and fish products. Such proteins and carbohydrates can be combined with each other. But potatoes or pasta with fish and meat, it is better not to interfere and consume these products separately. Any method of food preparation except frying. It is strongly recommended to supplement lunch with any vegetables and fruits (apples, citrus fruits, plums, kiwi, watermelon, pineapple, avocado). Do not get carried away with fruits and berries. If you want to eat this food abundantly, do it for breakfast. Unmentioned fruits and berries are also worth consuming before 12 noon. Also for lunch you can eat dairy and fermented milk products with a fat content of no more than 5%, hard cheese in small quantities, eggs, seafood and offal. From cereals, in addition to buckwheat and rice, you can occasionally treat yourself to couscous.
• Dinner, according to the rules of this technique, should take place around 18 pm and be the lightest meal possible. There are 7 dinner options, you need to choose one of them and combine products according to the dietary requirements. The types of products are allowed the same as for lunch, but the requirements for their combination are stricter. 1 – fruits and milk; 2 – fruits and vegetables; 3 – fruits and cereals; 4 – milk and vegetables; 5 – vegetables and cereals; 6 – meat or fish products (it is not recommended to mix such food with each other, it is better to just eat boiled chicken fillet or a baked piece of fish); 7 – milk, cheese and crisps (no more than 3-4 allowed croutons).
• After dinner, you can only drink unsweetened tea / coffee and clean water. Sparkling mineral water is also allowed, but be careful as it can whet your appetite. At evening events, you can afford a glass of dry wine and a few slices of low-fat cheese. But try not to practice this often, otherwise the process of losing weight may slow down significantly.
• Watch your skin. Since the results of losing weight when switching to such a diet usually become noticeable quite quickly, you need to prevent the body from sagging. Do cosmetic procedures and try to devote at least 20 minutes to sports every day. The author of the system does not call for heavy physical strength training.
• Mirimanova advises paying special attention to the psychological mood before losing weight. You need to love and accept your body, not strive for lightning-fast weight loss and in case of breakdowns (if suddenly such happen) not reproach yourself and not starve yourself, but just move on.
• After achieving the desired result, it is worth switching to maintenance. To do this, you can eat whatever you want for breakfast and lunch (preferably before 15:XNUMX), and you need to have dinner according to the allowed lists. But the time of the last meal is allowed to be moved one hour later.

Also, one of the most effective methods of losing weight, according to reviews of a large number of people who have experienced it on themselves, is fat burning diet… She, in contrast to the above methods, has a shorter time frame. The diet lasts one week and is great for people who need to lose a relatively small amount of pounds. In 7 days, you can lose 4-5 kg ​​of excess weight.

The fat-burning effect of the technique is due to the fact that each meal includes protein products, the digestion of which the body spends more energy reserves than other foods. Each protein meal should be accompanied by a serving of vegetables or fruits. Their presence on the menu makes the technique more loyal and provides the body with fiber and various vitamins. But it should be noted that fruits often help whet the appetite. If you notice this effect on yourself, then in the afternoon it is better to eat vegetables.

A daily fat burning menu should be planned according to the following principles. You need to have breakfast with a portion of protein products, vegetables or fruits suggested in the lists below. Lunch involves the inclusion of a portion of proteins, carbohydrates, vegetables or fruits. An afternoon snack duplicates the recommendations suggested for lunch, and dinner duplicates the recommendations for breakfast.

The first meal should be taken within the next hour (maximum two) after waking up. It is important to include metabolic processes. But supper is worth 2-3 hours before lights out. Do not deviate from your diet and eat at the same time every day.

The list of foods allowed on the diet looks like this.

You can also consume a small amount of fat per day, namely: 1 tbsp. l. vegetable oil, 0,5 tbsp. l. butter. Two times a week, you can eat 100 g of fatty fish.

It is recommended to combine a fat-burning diet with sports, and after leaving it, adhere to the principles of fractional nutrition and focus on healthy and not too high-calorie foods, without saying goodbye to protein products.

Effective diet menu

Diet Pierre Ducan’s diet

Sample menu for system Minus 60 for 3 days

An approximate diet for fat burning diet

Contraindications to an effective diet

• On protein diets (Pierre Ducan and fat burning) you should not sit with kidney disease, exacerbation of any chronic diseases, during pregnancy and lactation.
• In any case, specialist advice is highly desirable.

Benefits of an effective diet

Advantages Pierre Ducan’s diet:

1. the first kilograms quickly go away, which enhances the motivation for further weight loss;
2. as a rule, the diet works, even if you have often tried unsuccessfully to lose weight before, and the body, it would seem, has already developed immunity;
3. there are no restrictions either in the amount of food or in the time of eating;
4. you can fantasize in recipes, cooking a lot and delicious;
5. the method includes natural products.

Advantages systems Minus 60:

1. there are no age restrictions, women can adhere to the system during pregnancy and when feeding the baby (possibly with some adjustments on the recommendation of the attending physician);
2. you can eat anything, just at different times of the day, and therefore the likelihood of pounced on a forbidden delicacy in the afternoon is extremely small;
3. the technique does not cause apathy, weakness, fatigue, nervous tension, etc .;
4. with reasonable planning of the menu, the body is supplied with all the substances and components necessary for normal functioning;
5. the diet can be followed for an unlimited amount of time;
6. the system does not contradict the canons of medicine and the principles of proper nutrition, it is supported by many doctors and nutritionists;
7. no need to burden yourself with calorie counting and weighing portions of food.

Advantages fat burning diet:

1. metabolism improves, due to which the chances of keeping the result obtained increase;
2. insulin and blood sugar are normalized;
3. variety of diet;
4. you can compose the menu yourself according to your taste preferences.

Disadvantages of an effective diet

Disadvantages Pierre Ducan’s diet:

• diet can quickly get bored with its monotony, especially if you don’t like to cook;
• the technique can cause a deficiency of vitamins in the body, therefore it is recommended to take a vitamin and mineral complex;
• since the diet promotes the production of ketone bodies, fatigue may be felt in the first days of dieting;
• diet can cause fat deficiency, so some nutritionists recommend increasing the amount of plant-based fatty foods in the diet and consuming at least 1 tsp. oils daily.

Disadvantages systems Minus 60:

• people who are used to eating late may find it difficult to learn not to eat after 18:00 pm;
• those who have not eaten before may not feel like eating in the morning at first. Train yourself. Eat at least something light a couple of times, and the body itself will soon begin to ask for the desired food in the early hours of the day.

Disadvantages fat burning diet:

• an excess amount of protein entering the body with food can provoke a malfunction of the liver, kidneys or gastrointestinal tract;
• it can be difficult to adhere to such a diet for lovers of sweets, which are strictly prohibited.

Re-administering an effective diet

• К fat burning diet it is not recommended to seek help more than once a month.
• Mirimanova systems you can stick with it as long as you like.
• To re-conduct Dr. Ducan’s diet do not apply more than once every 2 years.

Whatever method you use to lose weight, try to eat right in the future. Then, for sure, a new appeal to her simply will not be needed.