Quality diet for weight loss. Diets for weight loss

02.06.202227.05.2017

2019-10-21 13:15:00

Director of the Samara Research Institute
dietology and diet therapy,
Doctor of Medical Sciences,
nutritionist and psychotherapist
MM. Ginzburg

Diets built on the principle of isocaloric content, which we talked about in the previous article, are very good in themselves.
The fact that they almost completely protect against weight gain is worth a lot.
But these diets have one drawback.

Quite often they do not lead to significant weight loss.

And even in those cases when kilograms go away in the first months of use, then the body adapts and weight loss stops.

This means that there is still a demand in medicine for regimens that would lead to statistically significant weight loss in the majority of patients - at least a percent in 70 people who completed the course of treatment.

Let's call these diet regimens unloading or fat-mobilizing.

Let me remind you that diet is the only serious and absolutely necessary moment in the treatment of overweight. And there is nothing special about it. You can’t do without a diet for almost any disease, not only for obesity. A diet is also needed for peptic ulcer disease and hypertension and diabetes mellitus, it is also necessary for overweight. Another thing, what should this diet be? Actually, from all of the above, the basic requirements for a diet become clear. Let's formulate them more specifically:

Requirements for an effective weight loss diet

The unloading diet should contain a minimum of fat and carbohydrates, because until the body burns these food factors, it will not take on its own fat.

The diet should provide a state of energy deficiency (the predominance of calories consumed over those consumed), because as long as the energy from food is sufficient to cover all daily energy expenditure, the body will not begin to oxidize the internal energy reserve, that is, fat.

The diet should contain enough protein. For in conditions of complete or partial protein deficiency, the body immediately takes on its own tissues - muscles, liver, immune cells.

The diet should contain a sufficient amount of vitamins and microelements, because in their absence, diverse and highly undesirable metabolic disorders occur.

The diet should contain a sufficient amount of dietary fiber, because with their deficiency, intestinal disorders occur.

The diet should at least be relatively easily tolerated by patients, because weight loss is sometimes a long-term exercise and there is no point if our patient, through incredible efforts, loses a few kilograms, and then does not stand it and leaves the diet.

The diet should include skills that will later help a person maintain the result, because, as we have already written, if after weight loss you do not make efforts to maintain the result obtained, all the kilograms dropped with such difficulty will return and return very quickly.

An unloading diet should be relatively easy to prescribe by a doctor and relatively easy to reproduce by a patient. In other words, in order to prescribe and reproduce a diet, both the doctor and the patient do not necessarily have to have deep nutritional knowledge.

The optimal rate of weight loss through diet

And, of course, for the sake of which all these sufferings are used, the diet should provide weight loss at a pace that is correct from the point of view of medicine and that suits the patient. And here a very important question arises - at what speed should you lose weight?

Most of my patients would like to drop the kilos they hate so much as soon as possible. This is sometimes set up and brochures of various "miraculous" means and methods. As a result, many people think that 10-12 kilograms per month is something like an average, but in general you should try to lose 15-20 kg. First of all, let's remember again that fat does not boil away or evaporate, but is consumed. And it is spent to cover the energy costs of our body, and only if more available nutrients have run out or are coming to an end. Now let's do the math. When one gram of fat is oxidized, 9.3 kilocalories of energy are released. A person needs 2500-3500 kilocalories per day. This amount of energy under fasting conditions can be provided by the combustion of approximately 250-350 g of fat, respectively, in a month of complete starvation, a person will lose no more than 7.5-10.5 kilograms of fat. With accompanying tissues, this will amount to 10-12 kilograms. It is impossible to lose more. The second law of thermodynamics, discovered at the time by Isaac Newton, insists on this. Moreover, in conditions of complete starvation, as a rule, it is not possible to lose even 7 kilograms of fat. Since already from the third or fourth day there is a progressive decrease in energy consumption and after a week the body spends not 2500 kilocalories, but only 1500, and by the end of the second week only 1000.

Someone will object to me - I lost 11 kg of weight in 2 weeks of fasting, and you say that you can lose no more than ten in a month. I agree that when fasting or when using very strict diets, weight loss can exceed 10 kg per month, but weight, not fat. After all, in addition to fat, the body will also lose protein tissues and water.

From the point of view of modern medicine, the average weight loss per month should be in the range of 2-4 kg. Slower - not interesting, but faster - quite painful, and sometimes harmful. Do not forget, with faster weight loss regimens, the body can lose along with fat and a large amount of muscle tissue. And a decrease in muscle mass, that is, the tissue in which fat is mainly consumed, is a sharp decrease in the body's ability to oxidize it. In other words, the more muscle you lose, the more likely you are to gain weight later on, and the more effort you'll have to put in to maintain it.

Caution in dieting for weight loss

Even the figures of 2-4 kg per month should be applied carefully. My patients, having lost one and a half kilograms in a month, often ask me: "What doctor, little?". Not at all, it all depends on how easy these kilograms were given. This is first. Secondly, weight loss is always stressful. The body strains, it has to endure hardships, constantly restrain itself. Even healthy people have a hard time. What if the person is sick? For example, does he have hypertension? He needs to lose weight. An increase in pressure is often due to being overweight. But the stress associated with diet therapy can exacerbate hypertension and increase blood pressure. And it turns out that they wanted the best, but only harmed.

Disadvantages of amateur diets for weight loss

From the point of view of the principles we have discussed above, I think it makes little sense to analyze this or that amateur diet specifically. The common mistakes of these diets are known. Most often, the following can be noted:

Many amateur diets are unsafe. They either have little protein, or few other essential food factors (vitamins, minerals, dietary fiber, and others).

Almost all amateur diets do not include as part of a regimen aimed at maintaining the result. Any such diet is perceived by the patient as something that has not only a beginning, but also an end. Meanwhile, from the point of view of medicine, an overweight diet is a constant thing, as constant as life itself. Only in this case such a diet is successful. Otherwise, if after the end of weight loss a person returns to his usual diet, the probability that the original weight will be restored is very close to one hundred percent. Unfortunately, regaining weight after the end of the diet is the rule, and successful weight maintenance is the exception to the rule.

The Smarter Way to Ensure Weight Loss Through Diet

Another thing is that this diet should naturally include two stages or two modes - unloading and supporting. In general, the principle of a reasonable combination of these two regimens (the so-called combined approach to diet therapy) appeared in medicine relatively recently. It is very promising and deserves a separate serious analysis.

The diet should not only be effective, but also well tolerated.

However, let's continue. Many amateur diets are difficult to bear - very poor, monotonous, insatiable food. From the point of view of banal logic, everything is correct. If gluttony leads to excess weight, then abstinence should lead to its reduction. In this case, the dosing of the diet itself follows the principle of excruciating - the more painful, the better. Or, if this diet is not painful enough, then it is not effective enough. But what is the point of treatment, however effective it may be, if most of those who need it cannot bear it or are afraid of it?

As soon as the problem of excess weight arises, the search begins for which diet for weight loss is the most effective, which will allow you to get rid of hated kilograms at home. Someone needs to do it very quickly, literally in 3 days. Others begin to think about how to build by the summer in the month of March. One needs to lose 3-4 kg, and for someone, 15 kg is not the limit.

All these factors should be taken into account when choosing the best nutrition system that will put the figure in order. They form the basis of ratings and TOPs.

Performance criteria

To determine which diet is the most effective, you need to rely on the following criteria:

basic and allowed foods should be familiar to your diet, should not cause allergies;
without weight return, i.e., the consolidation of the result, the so-called exit from the diet, must be prescribed;
without harm to health;
efficiency: naturally, you want to get maximum results;
officiality: weight loss systems recommended by nutritionists are considered the best;
minimum side effects and contraindications;
availability of detailed menus;
more positive reviews than negative ones.

Did you like any diet? Run it through this series of criteria. If most of them fail, keep looking. And do not forget to focus on the timing of weight loss and the end result that you need. Special ratings will help you find the right option.

By deadline

To begin with, decide in what time frame you need to lose weight: in 1 day or in six months. The latter option, of course, is preferable, as it reduces weight slowly and without harm to health. But usually no one has such a reserve of time. Fasting days are also very effective, but only if 1-3 kg prevent you from living.

On milk

These are the most effective and productive fasting days, giving minus 0.5-2 kg.

For 3 days

Express diets for 3 days are usually needed for quick weight loss, when time is running out and you urgently need to get rid of 3-5 kg for some important event. The best of them are listed below.

Kefir
On the chicken
Buckwheat
Banana
egg
Rice
Apple
Drinking
On cottage cheese
Chocolate

Remember that such short-term methods give good results at first, but soon the lost kilograms return.

For more information about express diets, see ours.

For a week

Weekly diets are considered the most effective, since the body does not have time to deplete and detect a deficiency of some substances over such a period. But kilograms in connection with a change in the diet go away. If you need quality weight loss, choose from the rating below.

Colored: every day's menu has a specific color that all products should be colored in
egg
On buckwheat
No carbs
Salt-free

The results are hard to predict. Usually, you can lose from 3 to 10 kg in a week - it depends on the size of the portions, the calorie content of the products, the accuracy of following the recommendations, physical activity and many other factors.

For 2 week

Many nutritionists are sure that one week is not enough for quality weight loss. You must first prepare the body for such a serious stress. Then strictly adhere to the chosen system. Finally, it is very important to get out of it correctly. All these nuances are usually prescribed in detail in diets for 2 weeks. The most effective of them are listed below.

No carbs
Chemical
german
On cereals
Fruity
(can be extended for 15 days)

For 21 days

If there is time and endurance, any two-week diet can always be extended for one more. But some methods were originally designed for 21 days. The most effective of them:

Kefir
Separate food
American (avoiding dinner and unhealthy fats)
Japanese (no fat and no salt)
Chinese (on fish and meat)
Institute of Nutrition of the Russian Academy of Medical Sciences (fractional nutrition, carbohydrate-free products)
Buckwheat

Get ready for the fact that almost everything, even the most effective diets for 3 weeks, are extremely difficult to tolerate and require inhuman endurance. The result is 10-15 kg.

For a month

Those who are looking for effective diets for a month should be prepared for the fact that a lot will change in their lives: daily schedule (due to diet), diet, well-being and, of course, appearance. With the right approach, you can lose up to 20 kg.

Malysheva - for weight loss of the abdomen and sides (based on avocado, ginger and blueberries)
For the lazy (water)
Skinny
Babushkina
Kefir
vegetable

About 50% of people who have reached the end of this kind of diet remain adherents of the principles of healthy eating. This allows you to improve your well-being and never again become hostages of excess weight.

Long

And finally, the most effective long-term diets, which involve not so much weight loss as a change in lifestyle due to an updated, healthier diet.

- 5 weeks
German - 7 weeks
Liepaja diet Khazan - 3 months
- about half a year
Michel Montignac - all my life
Malysheva - all my life (based on the principles of healthy eating)
Dr. Bormental
Fractional
- 3 months

Each rating includes the most popular, tried and tested diets, designed for different periods. Look for those time frames that suit you. Then run the selected systems through other TOPs that match your needs.

According to the results

Without formulating a specific goal, which, when losing weight, should be expressed in a real figure, you risk not achieving it. The most effective diets always prescribe what results you can expect from them. So decide - and look for the right one for you.

For weight loss by 5 kg

No carbs
Protein
Darling
Malysheva for 10 days (with chicken and brush salad)
low carb
On a banana peel

For weight loss by 10 kg

Kefir
Salt-free
vegetable
Maggi
Vegetarian
Tea room

For weight loss by 15-20 kg

Energy Diet (on cocktails)
Chemical
Kremlin
Maggi
Dukan
Malysheva
Protein

The lightest

Many people, knowing their weakness and love for sweets, are looking for which diet is the easiest and most effective. I want to not starve myself and lose weight at the same time.

It is worth mentioning right away that the idea itself is somewhat utopian. Yes, there are weight loss systems on chocolate, sweets, watermelons and other goodies. But without following certain rules (the same physical activity and limiting portions), even the most effective of them are unlikely to satisfy such requests. And yet there are:

For the lazy (water)
Chocolate
Watermelon
Fruity
Candy (on lollipops)
Brazilian
Hollywood
Crab

The toughest

Lemon
Drinking
Salt-free
model
Rice
Buckwheat
On buckwheat and kefir
oatmeal
On bread and water
Only on the water

Diets are distinguished by the strictness of the diet and strict adherence to the rules. Weak and weak-willed should not even be taken for them.

The safest

Many are looking for weight loss diets without harm to health - this criterion is a priority for them compared to everyone else. Indeed, any nutrition system that limits the use of a certain range of products is always fraught with unpleasant consequences for well-being. Nausea, malaise, hunger, decreased performance, dizziness - this is not a complete list of side effects that almost everyone who loses weight dooms himself to. But in modern nutrition there are methods that allow them to be avoided.

Skinny
Babushkina
Acting
Healthy eating (Malysheva system)
Vegetarian (although it has a lot of critics)
"Forever and ever"
alkaline
low fat
Fractional
Separate food

According to doctors, each of the presented diets is effective and safe for health. Almost all of them offer a varied and balanced menu, which eliminates the deficiency of certain substances necessary for the normal functioning of the body.

From specialists

Some trust their body only to professionals and look for diets designed exclusively by specialists. Well, a very wise approach. And our next TOP includes just such.

Michel Montignac is a French nutritionist. Books: "Dine and lose weight!" (1986), "I eat, so I'm losing weight" (1987).
Anna Johanson ( - separate meals) - Swedish nutritionist.
Elena Vasilievna Malysheva is a Russian therapist, doctor and professor of medical sciences. Developed a very effective method of healthy eating.
Robert Colman Atkins is an American cardiologist and nutritionist. The most famous work is Dr. Atkins' Dietary Revolution (1972). The founder of the carbohydrate-free weight loss system.
Hiroshi Watanabe is a Japanese doctor. The book "The Morning Banana Diet" brought him considerable popularity.
Lev Yakovlevich Khazan - Latvian nutritionist, author of the famous "Liepaja diet".
Anna Seiler-House, a Swiss nutritionist, suggested losing weight on fruits and vegetables.
Kim Protasov is an Israeli doctor whose identity is questioned by many sources. 1999 article “Don't make food a cult. A skinny cow is not yet a gazelle.”
Alexey Vladimirovich Kovalkov is a Russian nutritionist, author of a technique called "Minus Size". The main product is vegetables.
Vladimir Ivanovich Mirkin - Ukrainian doctor, candidate of medical sciences, psychotherapist. Work - "How to lose weight once and for all."

On the one hand, such diets are indeed distinguished by maximum scientific validity. Their main principle is not to harm health and only then to promote weight loss. And one without the other, as you know, is impossible.

In practice, these systems are the most viable and safe. Although keep your ears open: for example, there is an opinion that Kim Protasov is nothing more than a pseudonym for a Russian journalist who once ran a culinary column in an Israeli magazine. The biography and photographs of Anna Johanson also cannot be found during the day with fire. So check all the information more thoroughly.

New

Modern dietetics actively uses new developments in the field of nutrition. The results of many laboratory tests are innovative methods for losing weight. Sometimes very unexpected, they gradually win the recognition of the townsfolk. Therefore, we cannot ignore the rating of the latest diets of our time, which have already proven themselves from the most positive side.

Hypoglycemic
By blood group
Pulse
Dynamic
On sushi
Bread units
shape diet
Diet light
For the brain
Scarsdale

Sometimes they cause bewilderment with their unexpected postulates, but at their core they are all scientifically based and, if properly observed, should give good results.

Overall rating

Kremlin
Malysheva (the one based on the principles of healthy eating)
Salt-free
Protein
Vegetarian
vegetable
Atkins
Energy Diet
alkaline

At least one of the lists above will definitely tell you the direction of the search. The main thing is to take into account as many factors as possible that are of paramount importance to you personally. We picked up a diet - read as many reviews as possible about it, study as much information as possible, try it on for your lifestyle. If you feel that it does not suit you, go to the next item in the rating. And so - until you find your own, the best technique.

The World Health Organization has declared obesity a pandemic of our time.

Today, 500 million people are overweight.

World leaders in "mass obesity" among adults: Mexico (32.8%), USA (31.8%), Syria (31.6%), Venezuela, Libya (30.8%). Excess weight indicates a metabolic disorder in the body and is exacerbated by the development of concomitant diseases.

Today, there are many diets aimed at accelerated or systematic weight loss. Among the variety of weight loss methods, it is extremely difficult to choose the most effective one, since its effectiveness depends on the individual characteristics of the body (the amount of excess weight, health status, hormonal levels, metabolic rate).

Consider the causes, consequences of obesity, 12 effective diets to fight for health and a slim body, what changes occur in the body after losing weight.

Where does excess weight come from and what does it lead to?

Causes of obesity.

A persistent discrepancy between the amount of energy expended and received, as a result of the consumption of high-calorie foods in large portions with a sedentary lifestyle.
genetic predisposition.
Age and gender factors. Interestingly, women gain weight faster due to the hormonal characteristics of the body and less muscle mass relative to the physique of men. In addition, metabolism slows down with age, the need for energy decreases, which leads to a gradual accumulation of adipose tissue and an increase in body weight.
Primary pathology of the endocrine glands or impaired hypothalamic functions.
Tumor development.

Complications of obesity:

diseases of the digestive tract;
pancreatitis;
arterial hypertension;
diseases of the gallbladder, liver;
type 2 diabetes mellitus;
cardiac ischemia;
stroke;
amenorrhea, infertility, menstrual disorders in women, impotence in men;
diseases of the respiratory, musculoskeletal systems (hypoventilation syndrome, osteoarthritis);
diseases of the vessels of the lower extremities.

In addition to deteriorating health, obesity disrupts the psycho-emotional balance: it increases the level of anxiety, leads to frequent, decreased sexual function, causes difficulties in finding employment, and reduces self-esteem.

Excess weight in advanced stages causes endocrine dysfunctions that lead to death. In the world ranking, mortality from obesity ranks sixth, and from hunger - eighth.

12 effective diets

Consider popular weight loss methods. Regardless of the type chosen, any diet involves compliance with the water regime: drinking 1.5 - 3 liters of pure per day. At the same time, daily physical activity accelerates weight loss.

The best diets to fight extra pounds.

. A distinctive feature of this technique is the high rate of weight loss: in 13-14 days you will become 7-10 kilograms lighter. The effectiveness of the Japanese diet is achieved through a complete restructuring of metabolism. At the same time, the result obtained is stored for at least two years. Subject to dietary nutrition, it is forbidden to consume alcoholic beverages, pastries, sweets. The Japanese weight loss program is considered a low-calorie diet that focuses on low-carbohydrate foods, whereby the body must burn stored fat for energy production. During the procedure, the stomach decreases in size, which facilitates the process of getting out of it.
. This is a protein nutrition program. The duration of the diet depends on the amount of excess weight and reaches 3-4 months. Dukan's technique is divided into four stages: "Attack", "Alternation", "Consolidation" and "Stabilization", each of which has its own diet, duration, permitted and prohibited foods for consumption. General dietary requirements: do morning exercises daily, add oat bran to meals, walk outside for at least half an hour. The Dukan weight loss scheme does not limit the amount of “permitted” foods consumed, excludes the use of chemical additives, drugs, and is considered safe to comply with.
. Belongs to the category of hard mono-diet, designed for quick weight loss. The main ingredient of the technique is, which must be prepared using a special technology. Groats are forbidden to cook, pour boiling water over it and leave for eight hours. At the same time, seasonings and salt should not be added to it. After this time, buckwheat porridge can be eaten in unlimited quantities.
In the classic version, the diet is designed for a week (for this period, weight loss is 4-5 kilograms), if necessary, the period of compliance with it can be increased to 14 days (minus 6-10 kilograms). When losing weight, in addition to buckwheat, it is allowed to drink one and a half liters of alkaline mineral water, and a liter with a fat content of 1%.
If, following the methodology, you feel a deterioration in well-being, it is recommended to introduce non-caloric fruits into the daily diet (,).
Protein diet. The basic rule of the methodology is that 85% of the menu for losing weight should be protein products: lean meat, fish, eggs, dairy products, seafood. This is an effective diet for 2 weeks, which will help get rid of 4-8 extra pounds during this period.
Protein Day Principle: Eat small meals every three hours. It is allowed to introduce carbohydrate foods with a low glycemic index (up to 40) into the daily diet: nuts, chickpea puree, citrus fruits.
For quick weight loss and increase in muscle mass, it is recommended to perform strength exercises.
. The most important component of the menu is protein. The doctor of medical sciences and the TV presenter of the Health program recommends getting it with low-fat dairy products, meats, and fish. The main condition is not to combine the reception and at one time. It is strictly forbidden to eat meat and cereals at the same time; it is better to combine them with greens and vegetables separately.
The duration of the Malysheva diet is one month, then everything depends on the result. At the initial stage, the food consumed per day should be 1200 kilocalories, gradually reduce this figure to 1000 kilocalories per day. In addition, Elena Vasilievna argues about the importance of a positive attitude, you need to eat in a good mood and calm atmosphere, mentally set yourself up that food is a holiday for every cell of the body.
Before swallowing food, Malysheva advises making eighteen chewing movements. This will reduce the load on the digestive organs, prolong the health of the teeth. The technique allows you to get rid of up to 25 kilograms in 2 months.
. Designed to eliminate from 10 to 20 kilograms in four weeks. The Maggi technique includes the following most effective diets: cottage cheese and egg. Which option to give preference to depends on personal eating habits, health status. Both options are effective. Maggi's diet is not a mono-diet; her diet includes vegetables, fruits, and meat. Products are selected in such a way as to activate the burning of accumulated fat and remove toxins from the body.
. A modern way to quickly lose weight with a minimum of effort. Energy Diet is a complex of special cocktails that are designed to provide the human body with the maximum amount of nutrients with a minimum of calories. ED line products contain vitamins, minerals, proteins, fats, carbohydrates,. This is an effective diet, designed for 4 - 6 months, which will help you build 10 - 30 kilograms over this period.
. The main principle of the methodology is to count the amount of carbohydrates consumed daily (the maximum is allowed to be eaten - 40 units per day), exclude flour products, sweets from the menu, and eat plenty of protein foods. For the first week of adherence to the Kremlin nutrition system, weight loss is 4-5 kilograms, in 30 days - 10 kilograms, in two to three months - 20 kilograms.
. The essence of the method is the daily alternation of the following mono-diets: fish, vegetable, chicken, cereal, cottage cheese and fruit. The constant change of the main product eliminates the body's addiction to the component and the "stagnation" of weight.
The effect of the weight loss diet is impressive: the average daily weight varies from 0.5 to 0.8 kilograms per day. As a result, in two weeks of observing the "6 petals" it is possible to lose up to 15 extra pounds.
Diet for the lazy. In its classic form, this is a mono-diet on the water, which does not require financial investments, time and effort to prepare allowed dishes. The main rule of the technique is to drink 250 milliliters of pure water before each meal, including snacks. Halve the amount of food you eat. Exclude fast-digesting carbohydrates, high-fat foods, pickles, canned food, smoked meats from the menu. The preferred method of cooking is baking, boiling. Depending on the goals, in 14 days the girls manage to lose up to 10 kilograms.
. It is a low-calorie weight loss program. The average daily menu of the technique provides the body with 1200 - 1500 kilocalories of energy. The diet consists of protein products (boiled egg, lactic acid products, lean meat), non-starchy vegetables and permitted fruits (orange, grapefruit, apple).
Conventionally, Protasov's diet is divided into three stages: vegetarian, with the addition of meat, fixing. The duration of the technique is 5 weeks. During this period, it takes up to 10 kilograms of excess weight.
Kefir diet. This is a strict method of losing weight, which is popular in our time. There are the following lightweight modifications of the fermented milk diet: kefir-curd, kefir-apple, kefir-egg, kefir-buckwheat, kefir-cucumber, striped.
Subject to strict methodology, the only permitted product for consumption is fat-free kefir or 1%. On the day you need to drink a liter of fermented milk drink in five doses. During breaks, drink at least 1.5 liters of water per day. After three "kefir" days, you will become 1.5 kilograms lighter, in a week - by 3, in 14 days - up to 8.
To avoid an increase in the secretion of gastric juice, the development of gastritis, exacerbation of ulcers, it is not recommended to practice a strict sour-milk diet for more than two weeks.

As you can see, there are many ways to effectively lose weight. To achieve the desired result, unquestioning adherence to the conditions of the diet, water regime and daily physical activity is required.
During weight loss, it is recommended to engage in swimming, yoga, gymnastics. It is useful to do mesotherapy, body wraps, ultrasonic peeling, anti-cellulite, tightening massage. These procedures will help to avoid sagging skin.

Dropping 5-10% of body weight with excess weight reduces the risk of exacerbation, cardiovascular disease, and improves overall health.

Consider 14 changes that occur in a person's life after getting rid of unnecessary kilograms.

A burst of energy. After losing weight, you will become more mobile, catching up with a departing bus or climbing stairs will become easier.
Memory improvement. The activity of the brain will increase, the volume of memorized information will become larger.
Increase sex drive, you will feel sexier. In the course of research, American scientists came to the conclusion that the loss of 30 kilograms of one of the partners improves family relationships.
Reducing the dangerous risk of developing cancer. Excess weight causes inflammatory reactions in the body, changes in the cells of the body. Losing at least 5% weight reduces the risk of developing.
Restoration of psycho-emotional balance.
Change in taste buds.
Strengthening bones and joints by reducing the load on them.
Reducing the cost of maintaining health, by an average of 42%. This is due to the fact that obese people are more likely to have chronic diseases that require ongoing treatment.
Career. According to statistics, slender people find it 5 times easier to find a new job and increase income than full ones. This pattern is especially true for women.
Reducing the need for drugs. Losing weight lowers blood levels. As a result, the need for taking drugs for high blood pressure will decrease. Maintaining a normal weight prevents the development of diseases of the heart, blood vessels, organs of the digestive tract, and the thyroid gland. Interestingly, after weight loss, heartburn and asthma are less worrisome.
Flabbiness of the skin. If, during weight loss, you limit yourself only to dieting, ignore sports, massage, the result of losing weight can be very disappointing. Sagging skin on problem areas (stomach, thighs, buttocks, arms) is an unpleasant painful sight for every woman. To eliminate it, you need to resort to tightening procedures or start visiting the pool regularly,.
Sleep improvement. Dropping extra pounds "releases" the upper respiratory tract of a person from the soft tissues that blocked them. As a result, sleep becomes better and 22 minutes longer.
Increased chance of getting pregnant. Remember, fullness can cause polycystic ovaries and infertility. These effective diets will help to deal with unwanted weight, restore the functioning of internal organs, increase the likelihood of conceiving and bearing a healthy child.
Vision improvement. Do not forget that being overweight increases the risk of developing diabetes, which adversely affects the condition of the eyes. According to research from the University of Georgia, being overweight reduces the amount of lutein and zeaxanthin in the retina, which causes degenerative age-related changes.

Weight loss has a positive effect on the human body: the hormonal background normalizes, immunity increases, efficiency increases, erection problems disappear, the load on the joints / blood vessels / heart decreases. As a result, life brings more joy.

Conclusion

The benefits of losing weight are beauty, self-confidence, increased life expectancy, a healthy body, emotional stability.

To drop 1 - 3 kilograms, effective diets for 7 days (buckwheat, kefir) are suitable, to eliminate 4 - 10 kilograms, pay attention to methods lasting from 2 weeks to a month (Japanese, protein, "6 petals", "lazy"). If the excess weight has reached the mark of 20 kilograms and above, it is recommended to use the “protein” programs of Dukan, Malysheva, Maggi, Protasov or the “Kremlin”. They are designed for a systematic weight loss over 2 to 6 months.

So that after the end of the diet, excess weight does not return back, monitor the state of the figure in terms of volume. They shouldn't increase. Take to avoid gastrointestinal problems that occur due to the scarcity of the diet for triglycerides. Watch your sleep, a sleepy person is prone to overeating. Move more, drink plenty of water, eat protein foods, increase self-esteem.

Izvozchikova Nina Vladislavovna

Speciality: infectious disease specialist, gastroenterologist, pulmonologist.

General experience: 35 years .

Education:1975-1982, 1MMI, san-gig, highest qualification, infectious disease doctor.

Science degree: doctor of the highest category, candidate of medical sciences.

There are many different theories about how to get your body in shape. Some people prefer not to eat after six, others exhaust themselves with strict diets, others simply refuse sweets. The right solution to this issue may not be the choice of a special diet, but the transition to proper nutrition. Find out what you need to eat to lose weight and how to choose a comfortable diet for yourself.

What is proper nutrition for weight loss

Many nutritionists call the principles of proper nutrition the free diet. This is one of the most popular destinations for weight loss. In the modern world, the concept of proper nutrition (PP) is interpreted in different ways. Some argue that for this it is necessary to completely abandon meat, bread, and sweets. The proposed method does not require such sacrifices. All you need to do is follow some recommendations and make the right diet.

A balanced diet improves metabolism, thereby promoting weight loss.. This mode will be optimal for people who have digestive problems, patients suffering from diseases of the gastrointestinal tract (GIT), cardiovascular system, diabetes. Natural foods with a moderate content of fats, proteins and carbohydrates will help increase performance and improve mood.

How to eat right to lose weight

Losing excess weight, adhering to a balanced diet, is real, the main thing is to take into account the body's need for calories and your daily activity. The basics of proper nutrition for weight loss are to replace high-calorie, fatty and fried foods with healthy foods rich in vitamins and minerals, and avoid snacking on the go.

Subject to all recommendations and calculation of calories, PP helps to lose weight by an average of 5-7 kg per month, depending on the characteristics of the body. The following tips from experienced nutritionists will help you understand the essence of the diet and master the principles of its construction:

The energy value of meals per day should correspond to the costs of the body. For people with obesity, the total caloric content of meals should not exceed 900-1000 kcal. The standard rate of energy value for people with moderate activity is 1200 kcal, for athletes - 1600-1900 kcal.
The chemical composition of products must fully meet the needs of the body. Try to eat a variety of foods with magnesium, calcium, phosphorus and other essential macro- or micronutrients.
Learn to follow a diet. You should eat in small portions, but often, at regular intervals

Rules

Proper nutrition for weight loss is not a diet, in the classical sense of the word. This is a way of life, so the rules will have to be followed regularly. They are not burdensome, to learn them, you only need the desire to succeed:

Drink enough water. You can calculate the required volume of liquid using a special application on your phone or use the standards. The norm is 1.5-2 liters of fluid per day, taking into account tea, compote, water or other drinks.
Follow the regime strictly. Do not allow yourself to snack on the go, even if you feel a slight feeling of hunger. Over time, the body will get used to getting the right food at the right time.
Choose your products wisely. Not all of them go well with each other. Find, print and hang a compatibility chart on the refrigerator.
When buying food, carefully study the composition. The less everything is listed there, the more useful and natural the product will be.
Bake, not fry - this is the main rule of PP. During frying, you use a lot of vegetable oil or animal fat, which is invariably deposited in the body. If you want to lose weight, steam, bake, or eat fresh foods.
Dress salads not with mayonnaise, but with a spoonful of olive, linseed or sesame oil mixed with lemon juice.
You should eat in small portions, from small plates. The maximum break between meals (excluding sleep) is 4 hours.
Chew your food thoroughly, don't get distracted by reading the newspaper, browsing the web on your smartphone, or watching TV.

Proper diet for weight loss

In order for the body to regularly receive the vitamins and microelements necessary for work, you need to eat often - 5-6 times a day. The regimen should be scheduled so that each meal takes place at approximately equal intervals of time:

Start your breakfast at 7-9 am. This is the time to eat carbohydrates. They are digested by the body longer than other components. Eat oatmeal with fruit or an omelet with vegetables for breakfast, drink freshly squeezed juice. If you play sports, go for a workout before eating.
Have lunch no later than 12 noon. A good time to refresh yourself with first courses. Light vegetarian soups, plain borscht, cabbage soup, mushroom puree soup are suitable.
Have lunch from 13:00 to 15:00. At this time, the body can still digest complex foods, so eating pasta, cereals, whole grain bread or potatoes for lunch is acceptable. If you prefer to play sports in the afternoon, then the consumption of complex carbohydrates should be minimized, and the emphasis should be on protein foods.
Before dinner, you can have a snack between 16 and 17 hours. If you had a hearty lunch, then you can skip the afternoon snack. Otherwise, eat an apple, pear or other fruit, drink a glass of juice or kefir.
The ideal time to finish your meal is 18.00-20.00. For dinner, protein foods are ideal - fish or lean meat with vegetables, as an alternative - fruit salad, cottage cheese casserole or scrambled eggs on proteins. If you want to lose weight, be sure to have dinner no later than 2-3 hours before bedtime.

How to switch to proper nutrition

After you understand how important it is to properly compose a diet, correctly distribute food throughout the day, it will be pleasant and easy to follow the regimen. Some rules will help you switch to a balanced diet without stress for the body:

During the day there will be moments when the appetite has already woken up, and it is still far from lunch or dinner. So that there are no situations when you have to eat fast food when leaving the house, take lunch or an afternoon snack in containers with you.
Make a grocery list before you go to the store. Be sure to include fresh vegetables, fruits, cereals, herbs in it.
Forget about canned food, smoked meats, fast food. This is the most harmful food, it has a lot of preservatives, additives, flavor enhancers.
Avoid refined sugar and sweets. Replace sweets with healthy honey, fresh sweet fruits.
Put useful products in a prominent place. A plate of fruit in the center of the table or a cereal biscuit in the center of the table is sure to grab your attention.
At first, do not give up completely "unnecessary" food. Make the transition smooth - remove fast food from the menu in the first week, sugar in the second week, and so on. If you feel like you're about to break down, have a piece of dark chocolate or another favorite treat.

diet

The result of losing weight directly depends on what kind of food you prefer to eat. The transition to proper nutrition will help not only achieve success, but also consolidate the result. The diet should include nutritious, but low-calorie foods, lots of vegetables, fruits, cereals. For convenience, print out and hang on the refrigerator a list of allowed and prohibited foods:

junk food	Healthy foods
white bread, yeast-leavened pastry, puff pastry	bread made from whole grain flour, rye or with the addition of bran
soups on a strong rich broth, milk, with legumes	vegetarian soups, soup-puree from vegetables, liquid dishes in lean broth
fatty meat, fish, smoked meats	crumbly cereals - rice, buckwheat, pearl barley, oatmeal, couscous, bulgur
canned food, homemade pickles, long-term fish or meat	stewed, fresh, baked vegetables - tomatoes, cabbage, turnips, cucumbers, zucchini, pumpkin
sausages, frankfurters, semi-finished products	lean meats - skinless poultry fillet, rabbit, beef, veal
fatty cottage cheese, cream, salted cheese	lean fish - bream, pike perch, cod, pollock, carp, flounder
sweet commercial juices, carbonated mineral water, alcohol (excluding natural wine)	steam omelet, hard-boiled eggs (no more than 2 pieces per day)
cooking oils, hot sauces, mayonnaise	low-fat dairy products - cottage cheese, kefir, milk, cheese, yogurt
some types of fruits and berries - raisins, bananas, grapes, dates, figs	fresh berries and fruits
fast food, crackers, chips, other "dry" food	green tea, red tea, natural coffee, rosehip broth

Power scheme

Studying the principles of digestion of certain substances by the body, scientists came to the conclusion that some types of products do not mix well with each other, provoke digestive disorders, heartburn, flatulence, and fermentation in the intestines. In addition, incompatible foods are not completely digested, not only not bringing benefits to the body, but also deposited in the form of fat.

There is a special table that lists product compatibility. So, you can not combine meat with potatoes or pasta. For chicken or veal, it is better to serve baked or grilled vegetables. It is desirable to cook all dishes with a minimum amount of oil or fat. When switching to proper nutrition for weight loss, nutritionists advise to study this plate in detail.

In addition, experts have noticed a pattern between the desire to eat "junk" food and the lack of certain substances in the body. In order not to break off the diet, try replacing sweets and other dishes with healthy foods without breaking the diet:

What do you want to eat	What is missing	What to replace
fatty food		Sour-milk products (natural yogurt, kefir), nuts, sesame seeds
Muffins, pastries, white bread	Amino acids, nitrogen	Nuts, seeds, eggs
Chips, crackers, fried	carbon	Beans, lentils, potatoes
salty		Seafood, seaweed, fish
Sweet		Champignons, turkey, cucumbers, tomatoes, white cabbage
Chocolate		Almonds, cashews, buckwheat, chickpeas

How to drink water correctly

Nutritionists always advise drinking at least two liters of fluid per day.. It can speed up metabolism, prevent overeating, dehydration. In addition to the fact that you need to drink water, it is important to understand how to do it correctly. There is a certain scheme:

Be sure to drink two glasses of water before breakfast. The liquid will fill a part of the total volume of the stomach, helping to get full faster. You can start eating in 15-20 minutes. If plain water is difficult to drink in such quantity, add half a teaspoon of honey or a few drops of lemon juice to it.
Drink two glasses of water closer to 12-14 hours, have lunch 20 minutes later. After dinner, you can’t drink anything for 2 hours, it is strictly forbidden to drink any liquid along with meals.
Before dinner, you need to drink 1 glass of water. Drinking food is prohibited. To avoid swelling, do not drink tea, kefir or other liquid drinks 2 hours before bedtime.

It is a well-known fact that the rate of weight gain and loss depends on the human metabolism. So, some can literally get fat from water, while others eat cakes without the risk of weight gain. Scientists have found that there are drinks that can affect the speed of metabolic processes:

Green or Monastic tea. It not only affects the metabolic rate, but also has a diuretic effect, contributing to rapid weight loss.
Ginger decoction. Ginger root contains capsacin, a substance that gives the drink a “hot” taste, improves digestion, and has a slight antibacterial effect.
Juice. Natural, freshly squeezed juices (especially orange, grapefruit, celery) have been proven to improve metabolism. It is better to use them on an empty stomach, for example, in the morning, replacing 1 glass of water with juice.
Sage tea. The drink not only promotes better digestion, but also helps prevent colds.
Liquid chestnut. The healing drink energizes, cleanses the body of toxins and toxins.

How to make the right diet for weight loss

The menu should be planned so that it takes into account all the principles of proper nutrition for weight loss. It is important not only to schedule a meal by the hour, but also to take into account its calorie content.. Nutritionists recommend distributing the daily calorie intake:

breakfast - 500-600 kcal;
snack - 150-200 kcal;
lunch - 300-400 kcal;
afternoon snack - 150-200 kcal;
dinner - 300-400 kcal;
drinks - 100-200 kcal.

Menu for the week

When compiling a diet for 7 days, you need to take into account the calorie content of dishes, because proper nutrition for weight loss does not imply a complete rejection of your favorite delicacies. To regulate the amount eaten per day, you will need a food calorie table. Manufacturers indicate the energy value on the label of their products or you can find a table with calories on the Internet. In order to get enough, but not overeat, it is recommended to adhere to the following indicators:

People leading a sedentary lifestyle are allowed to eat up to 1200 kcal per day.
Activists, athletes, when doing fitness, the diet should be increased to 1800 kcal.

	Breakfast (30-40% of energy value)	Lunch (40-50%)	Afternoon snack (10%)	Dinner (up to 20%)
Monday	Muesli with fresh fruit (100 g), green tea with honey, cheese bread.	Boiled chicken (70 g), sauerkraut or stew (100-150 g), rosehip broth.		Vegetable casserole with cheese (100 g), chamomile tea.
	2 egg steam omelet (200g), apple, unsweetened black tea.	Mushroom puree soup (200-250 ml), meatballs with rice and vegetable garnish (100 g).		Vegetable salad (100 g), 150 grams of low-fat cottage cheese with fruit.
	Buckwheat porridge on water (150 g), fruit salad (100 g), rosehip broth.	Pumpkin soup, vegetable salad (250 ml), boiled veal (100 g).	Yogurt.	Steamed fish and broccoli (200 g), tea.
	Cream cheese toast, vegetable salad with avocado (150 g), fruit juice.	Whole grain pasta (150 g), vegetable salad (150 g).	Dried fruit compote, biscuit biscuits.	Boiled turkey (150 g), grilled vegetables (100 g).
	Baked potatoes stuffed with spinach and cottage cheese 2-3 pieces, tea.	Shchi - 1 soup plate, salad with tomatoes and herbs - 100 g.	Cottage cheese 0% fat.	Carrot cutlets (2 pcs.), Rabbit stewed in sour cream (100 g).
	Oatmeal with honey (200 g), fruit juice.	Vegetarian cream soup - 1 soup bowl, baked chicken with rice for garnish (100 g).		Braised cabbage with carrots (150-200 g), turkey (70-100 g).
Sunday	Omelet with vegetables (150 g), a slice of rye bread with cheese, fruit drink.	Steam veal (100-150 g), baked vegetables (200 g), tea.		Salmon baked with lemon (200 g), tea.

Menu for the month

Based on a weekly diet, you can create a menu for a whole month. The main condition is to make it as diverse as possible. The proposed menu is just an example of how you can combine products. It describes three options for breakfast, lunch and dinner, for a snack you can eat any fruit or berries, drink a glass of kefir:


First week	Oatmeal with fruits (200 g), tea; 2 whole grain toast with cheese, boiled egg, juice; cottage cheese with honey and fruits (150 g), almonds, rosehip broth.	Salad with cherry tomatoes, chicken and bulgur (150 g), 1 hot sandwich; vegetable soup (200 g), rice with steamed fish (150 g); stewed vegetables with veal 300 g).	Rice with seafood (100 g), vegetable salad (100 g); cottage cheese casserole (150 g), fruit salad (100 g); steamed omelet with green beans or asparagus (150 g), unsweetened fruit (100 g).
Second week	Protein steam omelette (200 g), cheese (50 g), coffee; baked apple with honey and almonds, 2 toasts, green tea; buckwheat porridge with onions (200 g), natural yogurt (80 g), ginger tea.	Soup with chicken and vegetables (200 g), lettuce with tomatoes, seasoned with olive oil (100 g); pumpkin soup (200 ml), baked vegetables (100 g), a piece of fish (80-100 g); couscous with vegetables (200 g), apple.	Baked fish with green cabbage salad with cucumbers (total weight of dishes - 250-300 g); steamed broccoli (150 g), a piece of chicken fillet (150 g); stewed rabbit with sour cream and onions (200 g), cottage cheese (100 g).
Third week	Cheesecakes with honey - 3-4 pieces, fruit salad (200 g), tea; cottage cheese casserole (200 g), salad (100 g), apple, juice; muesli with warm milk and dried fruits (200 g), hard cheese (50 g).	Warm salad with turkey (200 g), kefir; soup with croutons and eggs (200 ml), vegetable salad (100 g); fish steam cutlets with rice (300 g - the total weight of the dish).	One pita with chicken and avocado, natural yogurt (150 g); baked pumpkin with cottage cheese (200 g); steak with vegetable garnish (200 g).
Fourth week	Lavash sandwich, any fruit (100 g), coffee; boiled eggs - 2 pcs., an apple, a piece of cheese (50-70 g), a rosehip broth; yogurt with fresh fruit - 100 g, green tea, 2 toasts.	Stewed veal with vegetables (200 g); buckwheat with onions (200 g), vegetable salad (100 g); a bowl of mushroom cream soup, a 100-gram piece of boiled chicken, a tomato salad with mozzarella (100 g).	Flounder baked in foil with lime and rosemary (200 g), vegetable salad (100 g); baked vegetables (100 g), steam veal (200 g); pepper stuffed with ground turkey with tomato sauce (2-3 pcs.).

The best diets for effective weight loss

Losing weight quickly with proper nutrition is impossible. This technique involves a long process of losing weight, but it guarantees that those extra pounds will not come back to you. For these reasons, many people who lose weight prefer to try a diet first, and then switch to a balanced diet. Doctors recommend sticking to this menu for no longer than 2-3 weeks, so as not to harm your health.

Buckwheat diet

Belongs to the number of mono-diets, because it is necessary to eat exclusively buckwheat throughout the entire period of weight loss. This cereal is a very satisfying product, it contains a lot of protein and valuable macronutrients, but buckwheat has very few carbohydrates compared to other cereals. With the help of this mono-diet, you can lose 5-7 kg in 7 days, but it is not recommended to adhere to such a diet for more than a week.

The main disadvantage of the buckwheat diet is that you need to eat only one product, which means that during weight loss the body will receive less of those substances that are not present in buckwheat or contained in a minimal amount. Therefore, many doctors recommend diversifying a strict menu with vegetables, fruits and berries. Groats can be boiled, but it is better to pour boiling water over night. To lose weight on a buckwheat diet, you need to eat no more than 1 glass of porridge per day.

Protein

This nutritional plan is unique in that it includes protein foods loved by many - cottage cheese, milk, meat, fish, eggs. Due to the sharp restriction of fats and carbohydrates, the body will be forced to draw energy from its own fat reserves, thereby burning subcutaneous deposits. With the help of a protein diet, women manage to lose 10-12 kg in 3 weeks.

The standard protein menu is designed for two weeks, after which you should smoothly adhere to the basics of proper nutrition when losing weight. The diet has its limitations, for example:

It is strictly forbidden to adhere to such nutrition for pregnant women, women during lactation and those patients who have problems with the liver or kidneys.
With caution, the choice of a protein diet should be approached by people with diseases of the cardiovascular system, especially patients with arrhythmias.
A doctor's consultation before starting to lose weight on proteins is necessary if you have digestive problems, gastritis or other diseases have been diagnosed.
It is not recommended to lose weight on proteins for the elderly, due to an increased risk of thrombosis and changes in the structure of cartilage tissue.

Ducan's diet

The principle of nutrition, developed by the famous French nutritionist Pierre Dukan, is especially popular. The weight loss technique is divided into 4 stages, each of which has its own characteristics when choosing food:

Stage 1 - attack. It lasts from 2 to 7 days, during which you can eat only proteins.
Stage 2 - alternation. Continues 1-2 weeks. At this time, you need to add fresh vegetables to the menu, alternating the intake of fiber with proteins.
Stage 3 - fixing. It lasts until you get the desired weight loss result. It is necessary to adhere to the rules with alternation, gradually introducing new dishes to the menu from the list of allowed ones.
Stage 4 - stabilization. You have to stick with it for the rest of your life. The principle of this stage is simple: 6 days a week you can eat whatever you want, but on the 7th day only proteins are allowed.

Losing weight on the Dukan diet is real, and how much to lose will depend on you and your diligence. On average, women manage to get rid of 10-15 kg in 2-3 months. Before starting a diet, it is worth considering its contraindications. The diet is strongly discouraged.

pregnant women;
women who are breastfeeding;
patients with diseases of the heart, liver, kidneys, blood vessels;
people with impaired metabolism;
patients with gastrointestinal diseases or gout;
those people whose activities are associated with severe mental or physical stress.

Diets built on the principle of isocaloric content, which we talked about in the previous article, are very good in themselves. The fact that they almost completely protect against weight gain is worth a lot. But these diets have one drawback.