What are the inexpensive effective diets after 30. The best diet: reviews and results. The best diet in the world

Diets are the most popular way to lose weight. However, despite the huge number of methods, not so many diets can not only help to lose weight, but also maintain the achieved result. Effective methods from professional nutritionists, proven by celebrities, are now available to everyone. The site has identified the five most popular diets in the world that you can try on yourself.

1. Eat - Stop - Eat, or one day fasting

The author of the one-day fasting system for weight loss is the Canadian sports nutrition nutritionist Brad Pilon. The method of intermittent fasting was tested by Pilon on himself and his friends: as a result of the experiment, 90% of the participants got rid of excess body fat. Later, this diet was clinically tested in Israel. The published results suggested that intermittent fasting does not harm metabolism, but allows you to lose even "stubborn" weight.

The method of one-day fasting should not be confused with a fasting day on the water. The Eat - Stop - Eat diet reduces calories and creates energy deficits in another way.

The essence of the diet: meals three times a day as usual, but a couple of days a week (optional) skipping breakfast and lunch. On these days, you can only eat dinner and drink low-calorie drinks: water and green tea.

Result: minus 500 g of pure fat per week.

Important: choose two days a week when it is easiest to skip breakfast and lunch. The diet is contraindicated for people taking medications tied to food intake, as well as those whose diet consists of fast food (gastritis may develop).

2. Dukan's diet

Today, when the most popular trend in nutrition is eco-friendly and healthy image life, and people strive to choose diets as close as possible to the usual diet, the methodology of the French nutritionist Pierre Ducan has gained tremendous success. This protein diet has allowed Kate Middleton, Duchess of Cambridge, to become the most beautiful bride of the decade, whose experience many celebrities will follow. The peculiarity of the Ducan technique is to cleanse the body and stabilize the result obtained forever. That is, with strict adherence to the regime and rules of the Ducan diet, you can achieve significant weight loss and maintain it in the norm all the time.

The essence of the diet: to obtain a stable result, you must follow the diet for several months. The regime provides for limiting the amount of carbohydrates and fats in the diet and an emphasis on protein foods. You can eat at any time and in any quantity. The diet is divided into 4 phases: attack, cruise, anchorage and stabilization.

The menu is dominated by protein foods: turkey meat, chicken, lean ham, veal liver, any fish and seafood.

Also allowed: eggs, low-fat dairy products, spices and small amounts of salt. All foods can be boiled, steamed or grilled.

Be sure to eat 1.5 tbsp per day. l. oat bran.

Exclude: sugar, veal, pork, beef, lamb, duck, rabbit.

Stage duration: 5-10 days.

2) Cruise (alternation)

Protein and vegetable diets alternate: any vegetables, except starchy ones, can be baked, boiled or eaten raw.

Be sure to eat 2 tbsp per day. l. oat bran.

Allowed: spices, adjika, hot peppers, milk, garlic, fat-free cocoa, 3 tbsp. l. white or red wine (from this list, only 2 products are consumed per day).

Duration: 1-5 days (depending on the weight to be dropped).

3) Anchoring

On this stage the weight achieved during the weight loss is fixed.

Diet: all products of the first stage, vegetables from the second stage, fruits (daily), bread - 2 pieces a day, cheese, starchy foods - 2 times a week.

Be sure to eat 2.5 tbsp per day. l. oat bran.

2 times a week, one meal is allowed to eat whatever one wants.

Duration: for each lost kilogram, 10 days of consolidation.

4) Stabilization

Meals without restrictions. Only two rules: once a week, consume only proteins all day and eat 3 tbsp daily. l. oat bran.

Result: loss from 5 to 30 kg

3. Atkins diet

This technique is also a form of low-carb diets. A way to get rid of extra pounds became very popular among celebrities in the West - this diet was followed by pop diva Jennifer Lopez, who is known for her curvaceous forms. Using the Atkins diet and regular physical activity the singer managed to quickly get back in shape after giving birth.

The essence of the diet:

Phase 1 lasts two weeks and allows the consumption of any meat, fish, poultry, seafood, mushrooms, eggs, cheeses, vegetables and herbs, vegetable oils, as well as water and herbal tea. Weight loss: 2-6 kg.

2nd phase - a gradual increase in carbohydrates in the diet: products from the menu of the first phase and unsweetened vegetables, berries, fruits, black bread and alcohol in small quantities. If the rules of the diet are violated, Dr. Atkins recommends returning to the first phase. The second phase can last for the rest of your life, then the weight will be reduced systematically until an optimal and stable result is achieved.

4. Japanese diet

This diet was invented by Japanese nutritionists for weight loss in a short time with a stable result for two to three years.

The essence of the diet: duration is strictly 13 days. The diet limits carbohydrate intake, providing the body with useful substances and vegetable fiber. With the help of the Japanese diet without fasting, the metabolism is rebuilt and normalized.

A varied menu of a salt-free diet, according to those losing weight, gives one of the most effective results:

Breakfast: black coffee.

Lunch: 2 hard-boiled eggs, fresh cabbage salad with vegetable oil, a glass of tomato juice or 1 fresh tomato.

2nd day

Breakfast: black coffee and croutons.

Lunch: fried or boiled fish, fresh cabbage salad with vegetable oil.

Dinner: boiled beef 200 g, a glass of kefir.

3rd day

Breakfast: black coffee.

Lunch: raw egg, 3 large boiled carrots with vegetable oil.

Dinner: apples.

4th day

Breakfast: black coffee.

Lunch: 1 large root of parsnip or parsley, fried in vegetable oil, apples.

Dinner: 2 hard-boiled eggs, 200 g boiled beef, fresh cabbage salad with vegetable oil.

5th day

Breakfast: raw grated carrots, seasoned with lemon juice.

Dinner: big fish(500 g), fried or boiled, a glass of tomato juice.

Dinner: fried or boiled fish, fresh cabbage salad with vegetable oil.

6th day

Breakfast: black coffee.

Lunch: 500 g of boiled chicken, salad of raw carrots or fresh cabbage.

Dinner: 2 hard-boiled eggs, raw carrot salad with vegetable oil.

Breakfast: tea.

Lunch: boiled beef 200 g, fruit.

Dinner: what you want from the diet of the previous days, except for the third day. From the 8th day, the diet should be repeated, starting with the menu of the first day.

Important: do not use salt, sugar, alcohol. Drink at least 1.5-2 liters of water, tea or coffee without sugar. Because of coffee, the diet is contraindicated for heart patients.

Result: minus 7-8 kg.

5. Fractional nutrition

Fractional nutrition is not a diet. It is rather a nutritional system that allows you to lose weight without restrictions and giving up eating habits. The peculiarity of the fractional nutrition system is that the result is achieved slowly, but persists for a long time (with constant observance of the regime, for life). Nutritionists this way weight loss is noted as the safest for health. A fractional meal can help you burn more calories and control your appetite. This system helped to restore the ideal weight of one of the world's first beauties - actress Charlize Theron, who had to gain 14 kg for her role in the movie "Monster".

The essence of the diet: eating food every 2.5-3 hours.

Eating small meals 5-6 times a day.

Within an hour after waking up in the morning, you need to have breakfast. In the morning you can eat everything, but it is better to limit sweets. Use carbohydrates in the first 2-3 meals. Consume proteins and vegetables in the evening. 1 serving is equal in size to the palm of your hand, and is equal in volume to a glass. Before going to bed, it is allowed to drink kefir or vegetable juice. In total, a day is necessary: ​​eat a hot dish 3 times, arrange a light snack 2 times and eat a sweet one time.

Menu option for the day:

Breakfast - porridge or muesli, whole grain bread sandwich with cheese, fruit, tea with honey or coffee with milk.

Snack - natural yogurt or fruit, grain bread.

Lunch - a portion of soup or vegetable side dish and lean meat.

Snack - cottage cheese, tea with a low-calorie dessert.

Dinner - fish (or boiled eggs, or cheese, or meat) with a vegetable side dish.

Before going to bed - a glass of low-fat kefir or yogurt.

Choosing a diet for themselves, each person pursues a specific goal: some want to quickly lose a couple of kilograms before an important event, the second to get rid of the hated belly, and the third to radically change the weight, consolidating the result once and for all. This article discusses the most effective weight loss diets that will appeal to everyone.

Roller Coaster Diet

This power system was developed by Martin Catan ( American psychologist) based on an incredible discovery:

A few days after the start of the diet, the body gets used to new scheme nutrition. The underestimated amount of calories becomes enough and the weight stops going away. This moment is called "plateau".

"Roller coaster" is rightfully the most effective diet for weight loss.

In order for the figure on the scales to bring joy for a long time, you must adhere to the following routine:

First 3 days:

• The calorie content of the daily diet should not cross the 600 kcal line. Meal time is not controlled, the main rule is not to go beyond the calorie content. With such a diet, the body loses fat and fluid.

On days 4, 5 and 6:

• The calorie content of the diet reaches 900 kcal. This amount is quite enough for normal life, but the weight will continue to go away.

Day 7 - final.

• The calorie content of the diet does not exceed 1200 kcal.

At the end of the seven-day "shake-up" of the body, you can switch to. If the weight stops decreasing again, we return to the roller coaster.

This approach will allow you to reset the right amount kilogram without changing the main diet and without causing additional stress to the body.

Effective diets for fast weight loss

Along with the safest express diets, allowing you to quickly prepare your figure for important event, there are those that should not be abused. But occasionally you can still resort to their help.

Kefir diet: lose weight in 72 hours

The main product present in the kefir diet throughout the entire length is kefir. Weight is lost thanks to a strict diet with an interval of 2 hours.

Sample menu for kefir diet:

1. Every day begins with a cup of weak green tea. And no sugar!
2. After 2 hours, you can enjoy grated carrots, lightly seasoned with olive oil.
3. After another 2 hours - an apple and 1 glass of low-fat kefir.
4. For lunch, 100-150 g of boiled beef, chicken or turkey are suitable. Poultry is skinned!
5. One unsweetened apple.
6. Prunes.
7. A glass of kefir is provided for dinner.

Diet of top models

One of the most dangerous and difficult diets, since only one boiled egg and 400 grams of low-fat cottage cheese are allowed per day.

The diet of top models helps to get rid of 5 kilograms in just 3 days. But you cannot stick to the diet for longer than the allotted time and carry out more than 1 procedure per month.

Fresh juice diet

Another very effective, but very difficult express diet, which can be resorted to only in the most extreme situation.

Within 3 days, it is allowed to drink only freshly squeezed citrus juices: orange, grapefruit, lemon. Also recommended a large number of clean water.

Advantages: you can lose up to 4 kg in a few days! Disadvantage: This diet is very difficult to sustain.

Important!!! When resorting to express diets, do not forget about their harm to the body. In order for emergency weight loss to bring only benefits, it is important to adhere toseveral golden rules and understand the physiological principle of such diets.

Effective weight loss diets by body type

Each woman has her own type of figure. There are several types of figure: "pear", " hourglass"," Apple "," triangle "and" rectangle ". Sometimes it is the physical characteristics of the body that create a lot of problems with the selection of an effective diet.

So, the type of figure "apple" is characterized by the deposition of fat in the area of ​​the sides and abdomen, people with the type "pear" suffer from voluminous hips, and "rectangles" have no waist. How to lose weight in a problem area?

How to beat a bulging belly

The most effective diet for losing weight on the abdomen and sides is the fasting diet. It is often used after childbirth, as women tend to acquire an "apple" figure after the birth of children.

Curious! The most remarkable owner of the "apple" type is the singer Eva Polna.

Girls with an "apple" figure are especially prone to fullness in the abdomen, have slender legs and graceful shoulders. To get rid of the abdomen and unwanted sides, they need: proper nutrition, constant exercise, healthy lifestyle.

It is necessary to start getting rid of fat in the problem area with cleaning the body. Green tea and ginger root do an excellent job with this task.

Then you should add to the diet:

• fiber (legumes, bran and root crops);
• fruits;
• nuts;
• fish.

You will have to exclude from the diet:

• fried foods;
• animal fats;
• smoked meat;
• White bread;
• bananas;
• canned vegetables.

How to get rid of thigh fat

A diet designed for people with a pear body shape includes the following foods:

• cottage cheese and any dairy products;
• rice, preferably dark;
• greens;
• tomatoes;
• sea ​​fish.

Prohibited:

• potatoes and any starchy foods;
• drinks with gases;
• pasta;
• animal fats.

Curious! Jennifer has a pear shape Lopez.

Diet for the acquisition of feminine curves

Women who do not have curves in the waist area (type of "rectangle" figure) need to build a diet on the following foods:

• protein foods;
• vegetables and fruits;
• lean meat;
• green tea.

You will have to exclude:

• sweets, baked goods;
• alcohol;
• potato.

Hourglass figure: rational weight loss

For women with a "sandy" figure, an even distribution of weight and fat is characteristic. Therefore, a more gentle diet is selected for them.

The diet should contain:

• protein (any meat and eggs);
• green vegetables (asparagus);
• freshly squeezed juices.

It is necessary to exclude:

• sweets;
• dried fruits;
• bananas.

The most effective diets for the week

Among all diets, the most relevant are weekly diets. It's pretty fast weight loss, accompanied by a gentle diet and causing minimal harm to the body.

Diet for the week is an effective diet based on a gradual or sharp decline daily allowance calories and a sharp change in the usual diet.

Among the most popular weekly diets are the following:

Buckwheat diet - minus 1.5 kg per day

An important principle of this is based on the method of cooking buckwheat. It is allowed to steam it, as a rule, overnight.

1. Eating with a protein diet is necessary every 3 hours.
2. Breakfast in a quarter of an hour after waking up.
3. Dinner is allowed 2 hours before bedtime.
4. To improve the effect, it is important to exercise.

Lose weight at home! Success secrets

It is not so difficult to compose a competent diet for weight loss on your own without resorting to the help of specialists.

It is necessary to adhere to the basic rules on which any diet is built:

• The golden rule of diets is a complete rejection of fried foods, as well as simple carbohydrates presented by bakeries and bakery products, sugar.
• The next rule is to lower the total calorie content of the daily diet. However, without consulting with specialists, it is recommended to reduce calorie intake gradually, so as not to cause significant harm to the body.
• And we must not forget that continuing the diet for more than 2 weeks in a row can negatively affect health. Weight loss will stop as the body gets used to the new diet.

No less important is the competent selection of combined products:

Effective weight loss diets at home:

• One of the most effective homemade diets is protein-carbohydrate bringing minimal stress to the body. It lasts no more than 3 days, and with its help you can lose more than 5 kilograms.
• They are no less effective on excess weight and fasting days , which are especially popular after the holidays. They are used not only for burning "holiday" fat, but also for quick recovery the performance of the digestive system after excessive stress.

Protein menu of fasting days:

• half a kilogram of low-fat cottage cheese per day;
• 500 g of boiled white meat without salt for lunch;
• for dinner, 2 boiled eggs and no more than 100 g of low-fat cheese are permissible;
• kefir is allowed from drinks.

Carbohydrate menu of fasting days:

• eat 200 g of bran for breakfast;
• 1 kg of boiled potatoes for the whole day;
• Divide 150 g of boiled rice into 3 parts and consume: in the morning with cinnamon, for lunch with an apple, for dinner with carrots;
• kefir is allowed from drinks.

Output

There is a huge variety of effective diets. the one that is most suitable for gastronomic preferences and does not cause discomfort is considered. The diet should be easy and should only bring joy and satisfaction.

And for the long-term consolidation of the result, the diet should become a part of your life and the basis of a healthy diet.

What do they promise? Minus 1-1.5 kg per week and improvement of the body.

What's the point? You should only eat foods with a low glycemic index (GI), which do not cause a sharp rise in blood sugar levels, and therefore do not contribute to the appearance of extra pounds - oatmeal, black and grain bread, Brown rice, peas, soybeans, vegetables and even ... dark chocolate, as well as fruits. Each meal must include protein: lean meat, poultry, fish, seafood, skim milk, legumes. Fats are allowed only in the form of avocados, nuts and, of course, extra virgin olive oil. But the salt on your table is persona non grata. To achieve the best result, it is necessary not only to eat right, but also to do aerobics every day for 20 minutes.

Is it difficult to sit on it? Pretty easy. The dishes on the menu are delicious and varied, with very few restrictions.

Is it effective? Yes, as a long term meal plan. However, minus 1.5 kg per week is perhaps an exaggeration so characteristic of southerners. To wait for visible results, you have to be patient.

Is it good for your health? Undoubtedly. The Mediterranean diet is one of the healthiest in the world.

Who is it suitable for? Everyone.

2nd place - "Diet for the rich"

What do they promise? In three days you will lose one size (!), And in two months you will become the owner of a slim, beautiful and healthy body.

What's the point? You need to eat exclusively organic, protein-rich food, steamed. You should include in your diet as many natural foods containing calcium as possible - milk, cottage cheese, cheese, especially parmesan, fish (salmon, salmon), green leafy vegetables, as well as mineral supplements. We'll have to give up sugar (synthetic substitutes are allowed), products made from wheat flour, caffeine, and alcohol. Every day you need to devote 40-60 minutes physical exercise... The diet consists of three parts: ultra-radical high-protein - for three days, simply radical - the next one - two weeks, sparing - for the rest of your life.

Is it difficult to sit on it? In general, no, there would be money, free time, the ability to buy all the necessary products and in the right way cook them. In the nutrition plan, recipes are detailed.

Is it effective? It seems that yes. The first three days are so strict that losing weight by size is quite real.

Is it good for your health? In general, yes. The only thing that confuses is too much dairy products and mineral supplements with calcium, an excess of which can lead to metabolic disorders.

Who is it suitable for? Naturally rich.

3rd place - "Sleepy diet"

What do they promise? You will lose from 0.5 kg per week, as well as sleep better and live longer.

What's the point? The diet is based on the latest scientific evidence supporting the link between lack of sleep and obesity. The main thing in the method is good rest. To do this, it is necessary to observe the golden rules: only sleep in the bedroom and in no case watch TV, eat or work; give up coffee, alcohol, nicotine; learn to cope with stress; walk more on fresh air; do gymnastics for at least half an hour every day. And of course, stick to a carefully designed three-week meal plan. The menu includes soups, low-fat dairy products, vegetables and fruits.

Is it difficult to sit on it? Not if you are a disciplined person. You cannot shy away from the meal plan, and all meals must be prepared according to the instructions. However, the recipes are fairly simple, with a small selection of ingredients.

Is it effective? Yes. And do not be confused by the low rate of weight loss. This is evidence that you are losing fat, not water, and muscle mass.

Is it good for your health? Undoubtedly. Good dream has not harmed anyone yet, as well as quitting smoking and alcohol.

Who is it suitable for? Those who suffer from insomnia or, conversely, like to sleep. But gourmets will probably not like this diet: the menu contains dishes that are very healthy, but not very tasty, for example, boiled Brussels sprouts and vegetable puree soups.

4th place - "Nut diet"

What do they promise? You can lose a pound in a week, that is, 25 kg in a year.

What's the point? The diet includes a variety of peanut butter dishes and is otherwise low in calories. The trick is that peanut butter perfectly satisfies hunger, so it will be much easier to deny yourself fatty, sugary and other unhealthy foods.

Is it difficult to sit on it? Not if you love peanut butter. As a last resort, it can be replaced with chopped nuts, olive or coconut oil, and avocados. The key is to create an alternative to a low-fat diet and stop experiencing constant feeling hunger and "food yearning".

Is it effective? If you count calories constantly and carefully, then yes. But if you forget about this, there is a risk of getting fat very quickly: a tablespoon of peanut butter contains 8 g of fat and is equivalent to 85 kcal.

Is it good for your health? In general, yes. After all, nuts are very useful.

Who is it suitable for? Those who find it difficult to restrain their appetite, but are not too lazy to keep a constant calorie count. Contraindicated in people suffering from diseases of the gastrointestinal tract.

5th place - "Diet" Shangri-La "

What do they promise? You will lose weight and control your appetite, without denying yourself anything, without counting calories and not adhering to any specific diet.

What's the point? You eat whatever you want, as long as it is high quality and fresh. One hour before each meal, take either a teaspoon of olive oil or a glass of water with a teaspoon of sugar. This will reduce your appetite and help you feel full faster. That, in fact, is all.

Is it difficult to sit on it? As easy as shelling pears until you start to feel sick from the indicated liquids.

Is it effective? So far, there are no scientifically proven facts. Don't forget: Shangri-La has never really existed.

Is it good for your health? No! A diet like this is not conducive to healthy habits and can lead to fluctuations in blood sugar levels.

Who is it suitable for? Gullible people prone to laziness and adventures.

6th place - "Jeans diet"

What do they promise? In two weeks you will lose 2 kg, and in five months you will say goodbye to 20 kg and you can easily put on the jeans you like!

What's the point? The diet is very low in calories. Consists of two cycles: two-week intensive (1200 kcal per day plus any amount of tea and coffee) and six-month gentle (1500 kcal per day). The menu includes foods with a low glycemic index: vegetables, legumes, whole grains. To keep those dreaming of jeans from getting discouraged, they are offered a little consolation every week, such as a piece of cake.

Is it difficult to sit on it? Incredible.

Is it effective? Undoubtedly. After all, 1200 - 1500 kcal per day is no joke. However, losing weight too quickly always raises concerns that the body is not losing fat, but mainly water and muscle mass. If you stop eating according to the "denim" plan, you will very soon regain the loss, but in the form of fat.

Is it good for your health? No. The focus of the diet is solely on weight loss, not health. This diet can reduce the metabolic rate.

Who is it suitable for? For those who like to scrupulously calculate calories and fat percentage. Everyone else is better off finding another way to fit into the jeans of their dreams.

7th place - "Sandwich diet"

What do they promise? Minus 3 kg in ten days, plus stable weight loss and maintaining excellent shape.

What's the point? The diet has two parts. The first ten days - the diet itself (1300 - 1800 kcal per day), and later - the diet, which you need to adhere to until the end of your days, periodically returning to the main part. The diet itself means eating ... sandwiches (up to 12 slices of grain bread a day, spread with a thin layer of mustard, ketchup, cottage cheese, pasta from avocado, olives, garlic, vegetable puree, etc.), as well as vegetables and soup from them. Fatty and sweet foods are excluded forever. In the second part, beans, brown rice, durum wheat pasta, lean meat, fish and poultry are added to the menu.

Is it difficult to sit on it? Not good. The range of allowed sandwiches and salads is quite large, and the abundance of complex carbohydrates can get rid of an irresistible craving for sweets.

Is it effective? Of course, since the diet is low in calories due to the elimination of sugar and fat.

Is it good for your health? Partially. It includes healthy foods and, what is especially important, soups that are indispensable for the stomach. At the same time, the abuse of sandwiches can negatively affect the health of the intestines.

Who is it suitable for? Those who like to snack on the go, but are disciplined enough.

There are many diets that can work for you.

But most of them don't work as they should. Basically you lost weight, then gained again.

Therefore, I suggest that you find not just a diet, but a meal plan that will not only help you lose weight, but which will become your habit.

And today I will point you to 4 healthy and most effective weight loss diets that work and, most importantly, they are scientifically proven and approved.

You will learn detailed information about foods to include and avoid. And you will also understand how they work and why they are good.

The most effective weight loss diets

But before I start, I warn you that you will not hear a word about Malysheva's diet, Kremlin, Japanese, and even preached by many defenders of the animal world.

However, these diets are simplified and stripped-down versions of correct and healthy eating plans that don't always work or benefit. Therefore, I suggest you inquire about full versions such diets.

So let's start with a low-carb diet ...

1. Diet low in carbohydrates

A low-carb diet is a meal plan that focuses on protein and fat and reduces carbohydrates.

There's a lot different types low-carb diets and studies show that they actually work for weight loss and may even improve health.

Or let's take a quick look at everything there is to know about her.

Eliminate the following foods from your diet

• Sugar:, fruit juices, candy, ice cream and all that.
• Porridge containing a lot of gluten: wheat, barley and rye. This also includes products made from these cereals: bread and pasta.
• Trans fats:"Hydrogenated" or "partially hydrogenated" oils.
• Highly saturated with omega-6 fats vegetable oils: soybean oil, corn oil, rapeseed oil and so on.
• Artificial sweeteners: aspartame, saccharin, sucralose, cyclamates, and acesulfame potassium. Use stevia instead.
• Low fat products: many dairy products, cereals, crackers, etc.
• everything cooked not at home

Include the following foods in your diet

• Meat: lean beef, lamb, pork, chicken (buy homemade meat better).
• A fish: salmon, trout, sardines, herring ( wild fish the best thing).
• Eggs: buy homemade eggs, they are fortified with omega fats.
• Vegetables: spinach, cauliflower, carrots and many others.
• Fruits: apples, oranges, pears, blueberries, strawberries (especially eat more of those that grow in your garden).
• Nuts and Seeds: , walnuts, sunflower seeds, etc.
• Dairy products: cheese, butter, cream, yogurt (better homemade).
• Fats and oils:, butter, lard, and cod liver oil.

If you need to lose weight, be careful with dairy products and nuts. It's just that they are easy to overeat, they are very high in calories. In addition, dairy products are not suitable for everyone and can cause allergies.

Also, do not eat too much fruit, you will saturate your body with fructose, which is deposited immediately in the form of subcutaneous fat.

Add sometimes

If you are healthy, active and do not need to lose weight, then you can afford to eat a little more carbs.

• Tubers: potatoes, sweet potatoes and others.
• Gluten Free Porridge: brown rice, oats, quinoa and others.
• Legumes: lentils, black beans, beans (if you can tolerate them or cook them deliciously).

You can have them in moderation if you want:

• Dark chocolate: choose chocolate with a cocoa content of 70% or more.
• Wine: dry wines without added sugar or carbohydrates (homemade dry wine if you know how to do it).

The Mediterranean diet is based on traditional foods that people used in their diets in countries like Italy and Greece back in 1960.

The researchers noted that these people were exceptionally healthy compared to Americans and had a low risk of developing many fatal diseases.

Most likely, all of these foods are similar to the ones we mentioned in the previous meal plan, but you should still avoid them:

• sugary sodas, sweets, ice cream, sugar, and so on.
• refined cereals: white bread, pasta made from refined wheat, white milled rice and so on
• trans fats: found in margarine and similar processed foods.
• refined oils: soybean oil, rapeseed oil, cottonseed oil and others.
• processed meat: hot dogs, sausages, hot dogs, etc.
• Highly Processed Foods: low-fat or diet foods that are intended for weight loss.

Foods You Must Include

You should base your diet on these healthy, unprocessed Mediterranean foods:

• vegetables: tomatoes, broccoli, cabbage, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, etc. These are practically the same foods that can grow in different latitudes.
• fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches, etc.
• nuts and seeds: almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds and more.
• legumes: beans, peas, lentils, beans and so on.
• tubers:
• cereals: oats, brown rice, rye, barley, corn, buckwheat, whole wheat, whole grain breads, and durum wheat pasta.
• Fish and seafood: Salmon, sardines, trout, tuna, mackerel, shrimp, oysters, mussels, crabs, as well as some types of fresh fish that are available to you.
• Domestic bird: chicken, duck, turkey and more.
• eggs: chicken, quail and duck eggs.
• dairy products: cheese, yogurt, Greek yogurt.
• herbs and spices: garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper and whatever you like
• healthy fats: olive oil, olives, and avocado oil.

Whole and natural foods and ingredients are the key to good health and weight loss.

Its useful to note

Many of the foods listed are not on the Mediterranean diet. At least this is a controversial issue. This is partly because there is a great deal of diversity among the various countries in the region, and some have been introduced to Europe before.

This diet has been shown to be high in plant foods and fiber, but low in animal products.

Of course, a lot of emphasis in this diet is on fish and seafood. It is recommended that you eat them at least twice a week. After all, fish oil prevents some types of cancer, improves the health of the heart, skin, hair.

In addition, if you want to lose weight faster, then know that.

Water should also be your # 1 drink. This diet also includes a moderate amount of red wine, about 1 glass a day.

However, wine is not a must. Avoid those wines that have a lot of alcohol and sugar.

Coffee and tea are also quite acceptable in moderation. But avoid sugar-sweetened drinks and fruit juices that are high in sugar.

Approximate meal plan for one day

This is a sample menu for one of the days. You can adjust portions and food choices based on your own needs and preferences. If you are active and exercising, you should increase your portions.

Here's the menu:

• Breakfast: Greek yogurt with strawberries and oats (sesame seeds).
• Dinner:cereal sandwich with vegetables.
• Dinner: Tuna and vegetable salad dressed with olive oil.
• Some fruit for dessert.

But at the same time, you can eat more than 3 times a day. And if you're hungry, grab a snack between meals. Use: A handful of nuts, fruits, carrots, some berries or grapes, Greek yogurt, apple slices with almond or peanut butter.

3. Paleo diet

The Paleo diet is based on mimicking the diet of our ancestors, hunter-gatherers. It includes whole, unprocessed foods that resemble what they were back then.

Our ancestors were the same as modern people... They were healthy and had a beautiful torso. They did not suffer from diseases such as obesity, diabetes and cardiovascular disease, cancer.

Avoid these foods and ingredients:

• Sugar and fructose: soft drinks, fruit juices, sugar, sweets, confectionery, ice cream and more.
• Cereals: including pasta, wheat, rye, barley.
• Legumes: beans, lentils and others.
• Dairy products: avoid dairy low fat products(In some versions of the paleo diet, you may even see very fatty dairy products such as butter and cheese).
• Vegetable oils: soybean oil, sunflower oil, cottonseed oil, corn oil, grape seed oil.
• Trans fats: margarine and various processed foods. They are commonly referred to as "hydrogenated" or "partially hydrogenated".
• Artificial sweeteners: aspartame, sucralose, cyclamates, saccharin, acesulfame potassium. Use natural sweets instead.
• Highly Processed Foods: all kinds of artificial food substitutes.

Does it look familiar already?

But pay Special attention that this diet plan for weight loss completely eliminates grains and legumes.

Foods you should eat

Your diet should be based on real, unprocessed foods:

• Meat products: beef, lamb, chicken, turkey, pork and others.
• Fish and seafood: salmon, trout, shrimp, shellfish and fish caught by you, if possible.
• Eggs
• Vegetables: broccoli, cabbage, peppers, onions, carrots, tomatoes and so on.
• Fruits: apples, oranges, pears, avocados, strawberries, blueberries and more.
• Tubers: potatoes, sweet potatoes, turnips.
• Nuts and Seeds: almonds, walnuts, hazelnuts, sunflower seeds, pumpkin seeds and others.
• Healthy fats and oils: Lard, coconut oil, olive oil, avocado oil.
• Salt and spices:, Himalayan salt, garlic, rosemary and others

Try to choose organic food of animal origin that has been walking in the pastures and eating real natural food. If this is problematic for you, then just make sure you stay away from processed foods.

May be

There are now several "versions" of the paleo diet. Many of them indulge in some modern food products that were not previously known and scientifically discovered.

These are some meat products, but from animals raised at home. Some allow for more butter and even some grains, such as rice.

Many experts cite gluten as one of the strongest poisons these days.

There are several products that always contain gluten and should be avoided:

• Wheat: All forms, including whole wheat, wheat flour, wheat germ, and wheat bran.
• Rye.
• Barley.
• Triticale.
• Semolina
• Pasta
• Flakes
• Cakes, pies and pastries
• Cookies, crackers
• Sauces and gravies, especially soy sauce.

Oats are gluten free and well tolerated by people with celiac disease.

Also be aware that some nutritional supplements and medications may contain gluten.

Important: v You really should read labels. Wheat and other gluten-containing ingredients are found in many types of foods.

Foods to eat

There are many healthy and nutritious foods that are naturally gluten free.

• Meat: chicken, beef, lamb, etc.
• Fish and seafood: salmon, trout, shrimp and others
• Eggs
• Dairy products: milk, cheese, yogurt.
• Vegetables: broccoli, cabbage, Brussels sprouts, carrots, onions and others
• Fruits: apples, avocados, bananas, oranges, pears, strawberries, blueberries, raspberries and others
• Legumes: lentils, beans, peanuts
• Nuts: almonds, walnuts, macadamia nuts
• Tubers: potatoes, sweet potatoes
• Healthy fats: olive oil, avocado oil, butter, coconut oil.
• Herbs, spices and condiments: salt, garlic, pepper, vinegar, mustard, etc.
• Gluten Free Grains: quinoa, rice, corn, flax, millet, sorghum, buckwheat, oatmeal.
• Other:

They are all gluten free.

Final thoughts

If you decide to lose weight and you are concerned about the question of what are the most effective diets for losing weight, then my recommendations for beginners are

A plan that you can easily follow. Here's an overview of 4 really healthy diets that will help you not only lose weight and it is scientifically proven.

In the end, each of them will not only help you lose excess faster, but also improve your overall health.

What could you add to these diets?

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