To get rid of extra pounds, you can sweat in the gym, or you can wave your hand and say that there should be a lot of good people, and the laurels of the fattest person in the world are still far away. And you can do it more rationally. Fortunately, there are modern diets that are effective for losing weight at home. These are the ones that are collected in our top 10.
All effective weight loss diets up to 10 kg on this list are developed or approved by professional nutritionists. We will tell you not only about their basic principles, but also about short-term and long-term consequences for your health.
10. Ducan's diet
Developed by the French nutritionist Pierre Ducane and consists of four steps.
- The first stage or “attack phase” is the first seven days. It includes foods high in protein (meat, eggs, fish, beef offal, lean poultry meat, etc.) and oat bran. This helps to activate the metabolism and start the process of losing weight. At this time, it takes from 1 to 6 kilograms.
- The second phase is called the Cruise phase, and it can take months. At this time, you eat a lot of vegetables and oat bran.
- The third phase is called Consolidation. It lasts 5 days for every kilogram lost, and includes foods high in protein and low in carbohydrates.
- The final stage is the stabilization of results when you follow the rules of the 1st stage once a week, throughout your life.
Short term effectiveness
As with most popular weight loss diets, people on the Ducan diet lose weight very quickly. Especially during the first phase, as they limit the body to carbohydrates.
Long term effectiveness
It quickly becomes boring for many to limit themselves in the choice of products. Ducan's diet is strict, and animal proteins create a high burden on the kidneys. Even healthy people are not recommended to stick to it for a long time. And for people with kidney problems, it’s even better to choose a more sparing diet.
Ease of use
The Ducan diet has a lot of rules and a long list of prohibited and permitted foods. When moving from phase to phase, it is easy to forget which foods you cannot eat. It will be hard for many to give up salt and sugar.
9. Paleo diet
The idea of this diet is that by eating foods that our cave ancestors ate, we will not only reduce weight, but also improve health. This is sometimes called the Stone Age diet. It includes: fish, meat and poultry, nuts, fruits, rhizomes and vegetables. Although no one is sure that our ancestors ate the Paleolithic ate wild grains or legumes.
The author of the diet, American gastroenterologist Walter Vogtlin, believes that our digestive system has not changed over many thousands of years. Therefore, eating something that was not in the diet of primitive people - processed foods, dairy products, potatoes, etc. we gain weight and suffer from obesity related diseases.
Short term effectiveness
Many people are enthusiastic about the "cave style", especially after losing the first kilograms. However, for an unprepared body, a sharp shift to raw vegetables can lead to digestive upset. To avoid this, the first 2-3 weeks it is better to use steamed vegetables. They are digested easier.
Long term effectiveness
Unfortunately, for most people it is very difficult to do without the usual foods, such as salt, bread, sugar, coffee and alcohol. People often get bored or tired of the complexity of this plan and try to "cheat", for example, drinking a small cup of coffee in the morning.
Ease of use
Typically, paleo diet meals can be planned in advance, as they are prepared at home from scratch. However, some people find this very uncomfortable.
8. Diet 5: 2
Perhaps the easiest diet for weight loss. It involves intermittent fasting or periods of restriction in food to help you naturally reduce calories and lose weight.
The idea is that for 2 consecutive days a week, you simply limit your calories to 500 calories (for women) or 600 calories (for men).
Short term effectiveness
A very effective diet, but only if you do not overeat after the fasting period ends.
Long term effectiveness
Most people find it difficult to follow such a diet in the long run.
Ease of use
A difficult diet for those who do not like to scrupulously calculate the number of calories in food.
7. The Six Petals
This is a very popular diet developed by Swedish nutritionist Anna Johansson. It is based on the alternation of proteins and carbohydrates.
You will need 6 colored food containers that need to be filled every day with a single product. Exceptions are fried foods, salt and sugar. They need to be reduced to a minimum.
- 1 day - fish (baked or steamed);
- 2 day - vegetables (any except potatoes);
- 3 day - chicken;
- 4 day - cereal;
- 5 day - cottage cheese;
- Day 6 - fruits (it is better to limit bananas).
Day 7 - unloading, eat the same foods as in 1-6 days, combining them, or arrange for the body to unload. You can not swap days. Liquids should be drunk up to 2 liters per day.
People who hate counting calories, weighing food or counting carbohydrates find this diet the best for fast weight loss.
Short term effectiveness
This plan is very effective when it comes to quick weight loss.
Long term effectiveness
Although the diet can be repeated if necessary, many people get tired of the need to eat only one type of product.
Ease of use
A fairly simple diet.
6. Low Carbohydrate Diet
A day is allowed to eat up to 150 grams of carbohydrates and at the same time lean on protein and vegetable foods.
This diet appears on all lists of the most effective diets for weight loss, because it works for most people.
Short term effectiveness
Weight will go down, as the body loses water in the first few days and even weeks.
Long term effectiveness
This diet can be continued indefinitely.
Ease of use
No special products or equipment required. Carbohydrate counting becomes second nature in a few weeks.
5. Keto diet
This nutrition plan is becoming more popular every day. In fact, this is a very low-carb diet, but its main focus is on high fat, not protein.
The essence of the ketogenic diet is to have an increased content of ketone bodies in the body that will be used as fuel. To do this, you need to strictly limit carbohydrates to 20-30 grams per day.
Short term effectiveness
This plan is extremely effective, since consuming 20 grams of carbohydrates leads to rapid weight loss.
Long term effectiveness
As with any restrictive diet, people get bored or feel that they are missing their favorite foods. There are no real calorie restrictions on keto diets, so despite the difficulty, some people eat more than they should. And this does not contribute to weight loss.
However, this type of diet has received high marks from health experts because it has numerous health benefits, such as lowering blood pressure and lowering blood sugar.
Ease of use
Pretty easy, since it does not require the purchase of special dietary supplements or special products.
4. Atkins Diet
Moderate intake of proteins and fats, as well as limiting carbohydrates to 40 grams or less per day - these are the main components of this diet. On this diet, Kim Kardashian lost 30 kilograms after giving birth. The list of food products is almost unlimited.
Short term effectiveness
Most people begin to lose weight from the first day. The body loses water, and then begins to burn fat to replenish energy reserves.
Long term effectiveness
When you get closer to your desired weight, you can slowly increase the amount of carbohydrates consumed. However, many people lose interest in the diet before this stage.
Ease of use
Most people follow the Atkins diet plan without a problem.
3. Diet for the lazy
Three basic rules of this diet:
- Drink 250 milliliters of filtered or artesian water before each meal (snacks are also considered).
- Halve the amount of each serving compared to the usual.
- Exclude from the menu fried foods, smoked meats, pickles, foods with digestible carbohydrates.
Short term effectiveness
For two weeks on such a diet, you can lose 10-14 kilograms.
Long term effectiveness
Since serious dietary restrictions are not required, for many people, such a diet is a habit. Although the water may have to be taken with you on the road.
Ease of use
One of the simplest diets available. No need to count calories.
2. South Beach Diet
The idea for this diet plan belongs to cardiologist Arthur Agatston and nutritionist Marie Almon. It was originally developed for heart failure patients in the United States.
There is no calorie count and no serving restrictions. The essence of the diet is to replace “bad fats” (saturated and trans fats) with “good” (unsaturated fats and polyunsaturated fatty acids). Sources of carbohydrates, which lead to a sharp increase in blood glucose levels, are also excluded. Such sources include grains and highly refined sugar.
In particular, you can eat lean fish, lean meat, nuts, a moderate amount of red wine and beer, but only at Oktoberfest (Agatston was from Hamburg and loved this holiday very much).
Short term effectiveness
A very effective dietary strategy that allows you to get rid of 7-10 extra pounds in a couple of weeks.
Long term effectiveness
Such a diet has a beneficial effect on the condition of the heart and blood vessels, which makes it related to the first number on our list. In a sense, it lasts a lifetime, as it leads to a review of eating habits.
Ease of use
The first two-week stage of the diet is rather complicated, since it consists of a strict restriction on all types of sugars. And these include fruits.
The second stage is already easier, since the fruits are acceptable.
1. Mediterranean diet
If you watch television talk shows on diets, you have probably heard that many doctors talk about the perfection of the Mediterranean diet. This nutrition plan is based on the diet of those living in Greece, Italy and Spain. It consists of a large number of vegetables, olives, olive oil, fish, dry red wine (a glass when eating) and whole grains.
Olive oil replaces regular fats (like butter) in almost every dish, and vegetables are the key to success. Chicken eggs and animal meat are acceptable, but in very small quantities.
One of the best diets for weight loss is recommended by doctors and nutritionists, as it not only reduces the risk of heart disease and cholesterol, but also allows you to safely lose weight.
Short term effectiveness
The Mediterranean diet works great when people control the number and volume of servings. This is the most effective diet for weight loss of 10 kg or more. Not in two days, and not even in two weeks, but without harm, and for a long time.
Long term effectiveness
Numerous studies have shown that people lose weight and maintain it by following this diet plan, especially if they follow it for many years. Spanish researchers from the University of Rovira and Virgili reported that the use of the Mediterranean diet, combined with physical activity per year, reduces weight by at least 5% of the initial body weight. Glucose uptake also improves and positive dynamics persist over time.
Ease of use
This diet can be difficult for many people, as there is no indication as to how many calories can be consumed for a particular weight. This will need to be determined independently empirically.
Before using any of the above diets, you should consult your doctor. Dietary restrictions can be dangerous for people with liver, kidney, gastritis, and other ailments.
