The World Health Organization has recognized obesity as a pandemic of our time.
Today, over 500 million overweight people have been reported.
The world leaders in "mass obesity" among adults: Mexico (32.8%), USA (31.8%), Syria (31.6%), Venezuela, Libya (30.8%). Overweight 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 methods of losing weight, it is extremely difficult to choose the most effective, since its effectiveness depends on the individual characteristics of the body (volume of excess weight, state of health, hormonal background, metabolic rate).
Consider the causes, effects of obesity, 12 effective diets to fight 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
- The constant mismatch between the amounts of consumed and received energy, as a result of the consumption of high-calorie foods in large portions with a sedentary lifestyle.
- Genetic predisposition.
- Age, gender factors. It is interesting that women gain weight faster due to the hormonal characteristics of the body and less muscle mass relative to the physique 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 violation of hypothalamic functions.
- Tumor development.
- digestive tract diseases;
- arterial hypertension;
- diseases of the gallbladder, liver;
- type 2 diabetes mellitus;
- coronary heart disease, stroke;
- amenorrhea, infertility, menstrual irregularities in women, sexual impotence in men;
- diseases of the respiratory, musculoskeletal systems (hypoventilation syndrome, gout, osteoarthrosis);
- vascular disease of the lower extremities.
In addition to the deterioration of health, obesity upsets the psycho-emotional balance: increases anxiety, leads to frequent depression, suppression of sexual function, makes it difficult to find a job, and reduces self-esteem.
Overweight in advanced stages causes endocrine dysfunction, which leads to death. In the world ranking, mortality from obesity takes sixth place, and from hunger - eighth.
12 effective diets
Consider the popular methods of losing weight. Regardless of the type chosen, any diet requires compliance with the water regime: the use of 1.5 - 3 liters of pure water per day. At the same time, daily physical activity accelerates weight loss.
The best diets to deal with extra pounds.
- Japanese diet. A distinctive feature of this technique is a high weight loss rate: in 13-14 days you will become 7 to 10 kilograms lighter. 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 to 4 months. Ducan’s technique 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 kilograms), if necessary, the period of compliance 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, green tea and a liter of kefir with a fat content of 1%.
If, following the methodology, one feels a deterioration in well-being, it is recommended to introduce non-nutritious fruits (apples, oranges, grapefruit) into the daily diet.
- Protein diet. The main rule of the technique is that 85% of the weight loss 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.
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: soy, cucumbers, nuts, chickpea puree, citrus fruits.
To quickly lose weight and increase muscle mass, it is recommended to perform strength exercises.
- Diet Malysheva. The most important component of the menu is protein. The doctor of medical sciences and the TV presenter of the Health program recommends receiving it with low-fat dairy products, varieties of meat, and fish. The main condition is not to combine the intake of protein and carbohydrates at a time. At the same time, it is strictly forbidden to eat meat and cereals, it is better to combine them with herbs, vegetables separately.
The duration of the Malysheva diet is one month, then everything depends on the result. At the initial stage, the calorie content of food consumed per day should be 1200 kilocalories, gradually reduce this indicator to 1000 kilocalories per day. In addition, Elena Vasilievna argues the importance of a positive attitude, you need to eat in a good mood and a relaxed atmosphere, mentally tune yourself that food is a holiday for every cell of the body.
Before swallowing food, Malysheva advises to make eighteen chewing movements. This will reduce the burden 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.
- Diet Maggie. Designed to eliminate 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 10 - 30 kilograms for a given period.
- Kremlin diet. The main principle of the method is to daily count the amount of carbohydrates consumed (maximum allowed to eat is 40 units per day), exclude flour products, sweets from the menu, eat protein foods abundantly. 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 - 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. The constant change of the main product eliminates the addiction of the body to the component and the "stagnation" of weight.
The effect of the diet for weight loss is impressive: the average daily plumb line varies from 0.5 to 0.8 kilograms per day. As a result, in two weeks of compliance with the "6 petals" it is possible to lose up to 15 extra pounds.
- 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 method 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, in 14 days the 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).
Conditionally, the Protasov diet is divided into three stages: vegetarian, with the addition of meat, fixing. The duration of the technique is 5 weeks. For 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 sour-milk diet: kefir-curd, kefir-apple, kefir-egg, kefir-buckwheat, kefir-cucumber, striped.
Subject to strict procedures, the only permitted product for use is fat-free kefir or 1%. A day you need to drink a liter of fermented milk drink in five doses. During breaks, drink water, at least 1.5 liters per day. In three “kefir” days, you will become lighter by 1.5 kilograms, in a week - by 3, in 14 days - up to 8.
To avoid increased secretion of gastric juice, the development of gastritis, and exacerbation of an ulcer, 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 lose weight effectively. To achieve the desired result, unquestioning compliance with diet, water regime and daily physical activity is required.
During weight loss, it is recommended to do 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.
The unexpected effects of losing weight
Thrown off 5-10% of body weight with excess weight reduces the risk of exacerbation of diabetes mellitus, cardiovascular disease, and improves overall health.
Consider the 14 changes that occur in a person’s life after getting rid of unnecessary kilograms.
- Surge of energy. After losing weight, you will become more mobile, catching up with a departing bus or climbing stairs will become easier.
- Memory improvement. Brain activity will increase, the amount of stored information will become more.
- Increased sex drive, you will feel sexier. In the course of research, American scientists concluded that the loss of 30 kilograms of one of the partners improves family relationships.
- Reducing the dangerous risk of developing oncology. Overweight causes inflammatory reactions in the body, changes in body cells. Losing weight by at least 5% reduces the risk of cancer.
- Recovery of psychoemotional balance.
- Change in taste buds.
- Strengthening bones, joints by reducing the load on them.
- Reduce health costs by an average of 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, it is 5 times easier for slender people to find a new job and increase income than full. Especially this pattern applies to women.
- Reduced need for medication. Losing weight lowers blood cholesterol. As a result, the need for taking funds from high blood pressure will decrease. Maintaining a normal weight prevents the development of diseases of the heart, blood vessels, digestive tract, thyroid gland. Interestingly, after weight loss, less worried about heartburn and asthma.
- Sagging skin. If during weight loss you restrict yourself only to dieting, ignore sports, massage, the result of weight loss can be very disappointing. Sagging skin on problem areas (abdomen, hips, buttocks, arms) is an unpleasant painful sight for every woman. To eliminate it, you need to resort to tightening procedures or begin to regularly visit the pool, massage therapist, cosmetologist.
- Sleep improvement. Dropping extra pounds "releases" the upper respiratory tract of a person from the soft tissues that blocked them. As a result, sleep gets better and is 22 minutes longer.
- Increased chance of getting pregnant. Remember, fullness can cause polycystic ovary and infertility. These effective diets will help to deal with unwanted weight, restore the work of internal organs, increase the likelihood of conception and bearing a healthy child.
- Vision improvement. Do not forget that overweight increases the risk of developing diabetes, which adversely affects the condition of the eyes. According to a study by the University of Georgia, completeness reduces the amount of lutein and zeaxanthin in the retina, which causes degenerative age-related changes.
Losing weight favorably affects the human body: the hormonal background is normalized, immunity is increased, working capacity is increased, problems with erection disappear, the load on the joints / veins / blood vessels / heart decreases. As a result, life brings more joy.
The benefits of losing weight are beauty, self-confidence, increased life expectancy, a healthy body, emotional stability.
Effective diets for 7 days (buckwheat, kefir) are suitable for dropping 1 - 3 kilograms; for eliminating 4 - 10 kilograms, pay attention to methods lasting from 2 weeks and 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 decrease in body weight over 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, a day you can lose from 70 to 150 grams of fat. Food is not the main pleasure in life. Communication, walks and hobbies are much more interesting than a dense meal.This setting will help to tune in a positive way and stick to proper nutrition will become easier. Lose weight wisely and enjoy life!
We are waiting for your feedback which of the diets helped to cope with overweight and gain health!