There are two ways to lose weight: fast and slow.If possible, you should givesecond choiceto achieve sustainable results.Diets for rapid weight loss get rid of kilograms in a short period of time, but they cause great stress to the body.It is dangerous.It is almost impossible to maintain weight;problems with the gastrointestinal tract and other organs may appear.
There are hundreds of true stories and reviews on the Internet from girls who suffered from poor health due to fasting or other "effective" diets.
Sometimes the risk is worth it.If you are in good health and urgently need to lose 5-7 kg for some event, why not give it a try?
But losing weight by 10 kg or more requires a more measured approach to business.
In such a situation, it is reasonable to choose slow diets without harming your health.With their help, people lose 3-5 kg per month.
Effective diets to lose weight 20 kg
Plus long-term dietthat is, it is not necessary to strictly limit the amount of food.It is enough to pay a little attention to its quality.It is advisable to remove all sweets from your diet.You can get rid of sugar gradually, reducing the portion every day.Bread made from rye flour should be substituted for baked goods.
safe diet for losing 20 kilograms or more
Recommendations for a long-term diet are classic: do not eat sweets, flour and fatty foods.Better boiled than fried.But with long-term weight loss at home, it is not forbidden to treat yourself sometimes, even if they are harmful foods.On the contrary, such an initiative is useful.
At least once a week you must "force" yourself to eat your favorite restaurant - a small piece of cake or fried chicken, ice cream, a small portion of French fries.
Such retreats protect against failure, remind you of the need for a rational approach and give a sense of control over the situation.
With such a diet, there is no need to strictly outline the menu for every day.It is enough to follow simple suggestions:
- Do not eat 3-4 hours before bedtime - if you go to bed after midnight, then the rule "you can not eat after six six" is necessaryadjust to your schedule.
- Drink a lot of water– 1.5-2.5 liters per day, preferably filtered or mineral.
- Chew your food well, don't be distracted from eating - sitting and chewing monotonously, looking at your plate - it's boring.But there is no better way to absorb food: nutrients are absorbed well and food is digested quickly.
- Eating from small dishes– the body is used to the fact that a plate is quite full.He can feel satiety even from a small portion if he completely occupies the saucer.
It will be much easier to lose weight if you combine physical activity with self-control and proper nutrition - it is best to use diets and weight loss exercises at the same time.If it is difficult to play sports, you can start with walking.It will take about 5 months to lose 20 kilograms of weight following this regimen.
Effective diet for a month: how to lose 20 kg
For long-term weight loss, it is enough to give up unhealthy foods, but for extreme weight loss, you must also respect the portion sizes.Even healthy foods are possibleonly available in small quantities.
The amount of bread at one time is not more than 150 g, only black or gray is suitable.
Weekly diet menu for fast weight loss:
- Monday - during the day, drink a liter of milk, in the evening - a glass of tomato juice and a piece of bread.
- Tuesday – a piece of bread, unsweetened coffee or tea for breakfast.Lunch - 150g boiled meat.Dinner - 2 boiled eggs.
- Wednesday - eat two apples in the morning, vegetable soup for lunch, a light vegetable salad without dressing and a cup of tea, which can be slightly sweetened with honey, for dinner.
- Thursday - 150 g of hard cheese and coffee for breakfast, 150 g of boiled meat with bread and two boiled eggs for lunch, a glass of kefir for dinner.
- Friday - repeat Tuesday diet.
- Saturday - the menu is the same as on Wednesday.
- Sunday - same on Thursday.
Are you ready to maintain this diet for a whole month?If so, also consider the need to leave properly.You can't "celebrate a victory" with a keg of beer and shawarma on the first day.
Calorie intake should be increased gradually, adding 30-50 kcal every day.In the first weeks, it is important to drink a lot of water and lead an active lifestyle.Otherwise, your metabolism will slow down sharply, and the pounds will come back quickly.
Idol diets
Korean idols are more than just pop singers.These are young girls whose looks are admired by the whole country.It is clear that a strict requirement is placed on the figure of the artists - it must be fragile and elegant.So oriental beauty has to adapt to its image.For some, a simple diet for 7 days is enough, while others resort to more radical and dangerous methods.
Singer Ailee lost 10 kg in a month.She limited her daily calorie intake to 500 a day.Banana for breakfast, chicken breast for lunch, vegetable salad for dinner - this is about what the girl ate for four weeks.
Korean star Suzy is already slightly above the age of the angel.As an idol, she sometimes went on a strict diet.For breakfast I ate a banana and a chicken breast, washing them down with a glass of milk.Lunch consisted of vegetable salad and brown rice.For dinner - two sweet potatoes.Susie got rid of a fifth of a hundred pounds in three months.
AlsoThese types of diets are common among idols:
- cabbage - for two weeks you can only eat chopped cabbage;
- disposable - you can eat once a day and only low-calorie foods;
- soy - during the day it is only allowed to drink a small bottle of soy milk;
- liquid - you can not eat, but you can drink: milk, green tea, smoothies, natural coffee without sugar;
- water - for 5 days all calories are prohibited.The only thing you can "saturate" your stomach in unlimited quantities is still water.
The diets listed above are extremely dangerous, as any nutritionist will confidently tell you.
But they are simpler, since they are specifically aimed at weight loss.
A common way to get rid of fat is to eat one product: buckwheat, oatmeal, black bread, fruit or vegetables.
Of course, with such nutritionthe body does not get enough vitamins.But since poor nutrition does not last long, a person is able to survive it without serious consequences.
Effective diets for teenagers
During adolescenceyou can't lose weight too fastso as not to harm your health.Losing 10 kg of weight should be spread over at least two months.The diet should include vegetables, fruit, dairy products, meat and low-fat fish.You also need to drink a lot of water.
An example of a homemade diet for teenagers:
- breakfast - 200 g of warm milk with a teaspoon of honey;
- lunch - vegetable and pea soup and a bread sandwich spread with a thin layer of butter, a slice of hard cheese, cucumber and tomato.You can drink unsweetened tea;
- afternoon snack - egg, vegetable salad with mushrooms, low-fat curd mass;
- dinner - salad from plant products, for example, apples, beets, carrots, walnuts, low-fat sour cream as dressing.The main dish is baked pork.
The diet should be varied.When planning a diet for a week, you need to add other healthy foods: nuts and dried fruits, beans, water-based cereals.The diet should be smooth, without interference.In this case, the excess weight will be gone for a long time or permanently, and there will be no damage to health.