The World Health Organization has recognized obesity as a pandemic of our time. Today, 500 of millions of overweight people has been recorded.
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 aggravated by the development of associated diseases.
Today, there are many diets aimed at accelerated or systematic weight loss. Among the variety of methods of losing weight, it is extremely difficult to choose the most effective, since its effectiveness depends on the individual characteristics of the organism (volume of excess weight, health, hormonal levels, metabolic rate).
Consider the causes, effects of obesity, 12 effective diets for the struggle for health and a slim body, what changes occur in the body after losing weight.
Where does overweight come from and what does it lead to?
Causes of obesity.
- Constant discrepancy between the amounts of consumed and received energy, as a result of the consumption of high-calorie food in large portions with a sedentary lifestyle.
- Genetic predisposition.
- Age, sexual factors. Interestingly, women gain weight faster because of the hormonal characteristics of the body and less muscle mass relative to the body of men. In addition, with age, the metabolism slows down, 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;
- arterial hypertension;
- diseases of the gallbladder, liver;
- diabetes mellitus type 2;
- ischemic heart disease, stroke;
- amenorrhea, infertility, menstrual disorders in women, sexual impotence in men;
- diseases of the respiratory and musculoskeletal systems (hypoventilation syndrome, gout, osteoarthrosis);
- diseases of the vessels of the lower extremities.
In addition to the deterioration of health, obesity upsets the psycho-emotional balance: it increases anxiety levels, leads to frequent depressions, suppresses sexual function, causes difficulties in finding employment, and reduces self-esteem.
Being overweight in advanced stages causes endocrine disruption, which is fatal. In the world ranking, mortality from obesity ranks sixth, and from hunger – eighth.
11 effective diets
Consider the popular methods of losing weight. Regardless of the type chosen, any diet involves observing the water regime: drinking 1,5 – 3 liters of pure water per day. At the same time, daily physical activity accelerates weight loss.
The best diets to combat excess weight.
- Japanese diet. A distinctive feature of this technique is its high weight loss rate: in 13 – 14 days, you will become lighter by 7 – 10 kilograms. The effectiveness of the Japanese diet is achieved through a complete restructuring of the metabolism. At the same time, the result obtained is maintained for at least two years. Subject to diet, it is forbidden to consume alcoholic beverages, sugar, salt, pastries, sweets. The Japanese weight loss program is considered low-calorie, its diet focuses on foods low in carbohydrates, due to which the body must burn stored fat in order to produce energy. During the procedure, the stomach decreases in size, which facilitates the process of getting out of it.
- Ducan’s diet. This is a protein nutrition program. The duration of the diet depends on the amount of excess weight and reaches 3 – 4 months. Ducan’s methodology is divided into four stages: “Attack”, “Alternation”, “Fastening” and “Stabilization”, each of which has its own diet, duration, allowed and prohibited foods to eat. General dietary requirements: perform morning exercises daily, add oat bran to dishes, walk outside, at least half an hour. The Ducan slimming scheme does not limit the amount of “allowed” foods consumed, excludes the use of chemical additives, drugs and is considered safe to comply with.
- Buckwheat Diet Belongs to the category of hard mono-diets, designed for quick weight loss. The main ingredient of the method is buckwheat, which must be prepared using special technology. It is forbidden to cook cereals, pour boiling water over it and insist for eight hours. At the same time, seasonings and salt cannot be added to it. At the end of 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 kilogram), if necessary, the period of e compliance can be increased to 14 days (minus 6 – 10 kilogram). When losing weight, in addition to buckwheat, it is allowed to drink one and a half liters of alkaline mineral water, green tea and a liter of kefir with 1% fat.
If, if the method is followed, one feels worsened, it is recommended to add non-calorie fruits (apples, oranges, grapefruit) to the daily diet.
- Protein diet. The main rule of the methodology is 85% of the slimming menu should be made up of protein products: low-fat meat, fish, eggs, milk products, seafood. This is an effective diet for 2 weeks, which will help to get rid of 4 – 8 extra pounds during this period.
The principle of protein day: eat in small portions every three hours. Allowed to enter into the daily diet carbohydrate foods with a low glycemic index (up to 40): soybeans, cucumbers, nuts, chickpea puree, citrus fruits.
For quick weight loss and increase muscle mass is recommended to perform strength exercises.
- Diet Maggie. 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 preferences in food, health status. Both options are effective. The Maggi diet is not a mono-diet; its diet includes vegetables, fruits, meat. Products are selected in such a way as to activate the burning of accumulated fat and remove toxins from the body.
- Energy diets. The modern way to lose weight quickly 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. Products of the ED line contain vitamins, minerals, proteins, fats, carbohydrates, fiber. This is an effective diet designed for 4 – 6 months, which will help build on 10 – 30 kilograms for a given period.
- Kremlin diet. The main principle of the methodology is to count the amount of carbohydrates consumed daily (maximum allowed to eat is 40 units per day), exclude flour products, sweets from the menu, eat plenty of protein foods. For the first week of compliance with the Kremlin’s nutrition system, weight loss is 4 – 5 kilograms, for 30 days – 10 kilograms, for two to three months – 20 kilograms.
- A diet of six petals. The essence of the method is the daily alternation of the following mono-diets: fish, vegetable, chicken, cereal, cottage cheese and fruit. Constant change of the main product eliminates the body’s addiction to the component and “stagnation” of weight.
The effect of a diet for weight loss is impressive: the average daily plummet varies from 0,5 to 0,8 per kilogram per day. As a result, in two weeks of adhering to “6 petals”, it is possible to lose an extra kilogram to 15.
- Diet for the lazy. In its classic form, it is a mono-diet on water, which does not require financial investments, time and effort to prepare permitted dishes. The main rule of the technique is to drink 250 milliliters of clean water before each meal, including snacks. Halve the amount of food eaten. Exclude from the menu fast-digesting carbohydrates, foods with high fat content, pickles, canned food, smoked meats. The preferred method of cooking is baking, boiling. Depending on the goals, for 14 days, girls manage to lose up to 10 kilograms.
- Diet of Protasov. 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 allowed fruits (orange, grapefruit, apple).
Conventionally, the Protasov 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 a kilogram 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 sour-milk diet: kefir-curd, kefir-apple, kefir-egg, kefir-buckwheat, kefir-cucumber, striped.
In compliance with the strict methodology, the only permitted product for use is skimmed kefir or 1%. On the day you need to drink a liter of fermented milk drink for five receptions. During breaks, drink water at least 1,5 liters per day. After three “kefir” days you will become lighter on 1,5 kilogram, in a week – on 3, in 14 days – before 8.
To avoid an increase in the secretion of gastric juice, the development of gastritis, acute ulcers, it is not recommended to practice strict fermented 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 observance of the conditions of the diet, water regime and daily physical exertion is required.
During weight loss it is recommended to do swimming, yoga, gymnastics. It is useful to do mesotherapy, wrapping, ultrasonic peeling, anti-cellulite, firming massage. These procedures will help avoid sagging skin.
Unexpected weight loss effects
Thrown off 5-10% of body weight with overweight reduces the risk of exacerbation of diabetes, cardiovascular diseases, improves overall health.
Consider the 14 changes that occur in a person’s life after getting rid of unnecessary kilograms.
- A surge of energy. After losing weight, you will become more mobile, catching a departing bus or climbing stairs will become easier.
- Memory improvement. Brain activity will increase, the amount of memorized information will become more.
- Increased sexual desire, you will feel sexier. In the course of the research, American scientists came to the conclusion that the loss of one kilogram of one of the partners by 30 improves family relations.
- Reducing the dangerous risk of developing oncology. Overweight causes inflammatory reactions in the body, changes in the cells of the body. Losing weight by at least 5% reduces the risk of cancer.
- Restoration of psycho-emotional balance.
- Changing taste buds.
- Strengthen bones, joints by reducing the load on them.
- Reducing the cost of maintaining health, on average by 42%. This is due to the fact that obese people are more likely to have chronic diseases that require constant treatment.
- Career growth. According to statistics, slender people in 5 times easier to find a new job and increase income than full. Especially this pattern applies to women.
- Reducing the need for drugs. Weight loss reduces blood cholesterol. As a result, the need to receive funds from high blood pressure will decrease. Maintaining a normal weight prevents the development of heart disease, blood vessels, organs of the digestive tract, the thyroid gland. Interestingly, after losing weight, heartburn and asthma are less troubling.
- Flabbiness of the skin. If during the time of losing weight, you limit yourself only to keeping to a diet, ignore playing sports, massage, the result of losing weight can be very disappointing. Saggy skin on problem areas (stomach, thighs, buttocks, arms) is an unpleasant, painful sight for every woman. To eliminate it, you need to resort to procedures for braces or begin to regularly visit the pool, massage therapist, and beautician.
- Improve sleep. Dropping extra pounds “releases” the upper respiratory tract of a person from the soft tissues that blocked them. As a result, sleep gets better on 22 minutes longer.
- Increase your chance of getting pregnant. Remember, fullness can cause polycystic ovaries and infertility. These effective diets will help to deal with unwanted weight, restore the work of internal organs, increase the likelihood of conceiving and carrying a healthy child.
- Improved vision. Do not forget that overweight increases the risk of developing diabetes, which adversely affects the condition of the eyes. According to research by the University of Georgia, fullness 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: hormones are normalized, immunity increases, efficiency increases, problems with erection disappear, load on joints / veins / vessels / heart decreases. In the end, life brings more joy.
The benefits of losing weight are beauty, self-confidence, increased longevity, a healthy body, emotional stability.
For dropping 1 – 3 kilogram, effective diets for 7 days (buckwheat, kefir) are suitable, for eliminating 4 – 10 kilograms, pay attention to the methods lasting from 2 weeks and months (Japanese, protein, “6 lobes”, “lazy”) . If the excess weight has reached the 20 mark of a kilogram and above, it is recommended to use the “protein” programs of Ducane, Maggi, Protasov or “Kremlin”. They are designed for systematic weight loss throughout 2 – 6 months.
So that after the end of the diet, excess weight does not come back, monitor the state of the figure in terms of volume. They should not increase. Take fish oil to avoid problems with the gastrointestinal tract, which arise due to the scarcity of the diet for triglycerides. Keep an eye on a dream, the sleepy person is inclined to overeating. Move more, drink plenty of water, eat protein foods, increase self-esteem.
Remember, you can lose a day from 70 to 150 a gram of fat. Food is not the main pleasure in life. Much more interesting than a dense meal of communication, walks and hobbies. This setting will help to tune in a positive way and adhere to proper nutrition will become easier. Lose weight with your mind and enjoy your life!
We are waiting for your feedback which of the diets helped to cope with overweight and gain health!