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 a good person, but before laurels the fattest man in the world still far. And you can act more rationally. Fortunately, for this, there are modern diets that are effective for losing weight at home. These are the ones that are collected in our top 10.
All the effective weight loss diets up to 10 kg on this list are designed or approved by a professional nutritionist. We will explain not only their basic principles, but also the short and long term effects on your health.
10. Dukan's diet
Designed by French nutritionist Pierre Ducan 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, 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 can last for months. During this time, you eat lots and lots of vegetables and oat bran.
- The third stage 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 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 in carbohydrates.
Long term effectiveness
Many people quickly get bored with restricting their food choices. Ducan's diet is strict, and animal proteins put a high load on the kidneys. Even healthy people are not advised to stick to it for a long time. And people with kidney problems are better off choosing a more gentle diet.
Ease of use
The Ducan diet has many rules and a long list of prohibited and allowed foods.As you move from phase to phase, it's easy to forget what foods you can't eat. For many, it will be difficult to give up salt and sugar.
9. Paleo diet
The idea behind this diet is that by eating foods that our cave ancestors ate, we will not only lose 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 in the Paleolithic era ate wild grains or legumes.
The author of the diet, American gastroenterologist Walter Wogtlin, believes that our digestive system has not changed for many thousands of years. Therefore, eating what 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 pounds. However, for an untrained body, a sharp switch to raw vegetables can lead to digestive upset. To avoid this, it is better to consume steamed vegetables for the first 2-3 weeks. They are easier to digest.
Long term effectiveness
Unfortunately, most people find it very difficult to get by without familiar 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 by drinking a small cup of coffee in the morning.
Ease of use
Paleo meals can usually be planned in advance as they are prepared from scratch at home. However, some people find this very inconvenient.
8. Diet 5: 2
Perhaps the easiest diet to lose weight. It involves intermittent fasting or periods of food restriction to help you naturally cut calories and lose weight.
The idea is that 2 days in a row 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 is over.
Long term effectiveness
Most people find it difficult to follow such a diet in the long term.
Ease of use
A difficult diet for those who do not like to scrupulously calculate the number of calories in food.
7. "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 you need to fill every day with one type of food. Exceptions are fried foods, salt and sugar. They need to be reduced to a minimum.
- 1 day - fish (baked or steamed);
- Day 2 - vegetables (any except potatoes);
- Day 3 - chicken;
- Day 4 - cereals;
- Day 5 - cottage cheese;
- Day 6 - fruits (it is better to limit bananas).
Day 7 - unloading, eat the same foods as on days 1-6, combining them, or arrange a unloading for the body. You can't swap days. Fluids should be drunk up to 2 liters per day.
People who hate counting calories, weighing food, or counting carbohydrates find this diet best for losing weight quickly.
Short term effectiveness
This plan is very effective when it comes to losing weight quickly.
Long term effectiveness
Although the diet can be repeated as needed, many people get tired of having to eat only one type of food.
Ease of use
A fairly simple diet.
6. Diet low in carbohydrates
It is allowed to eat up to 150 grams of carbohydrates per day and at the same time lean on protein and vegetable food.
This diet appears on all lists of the most effective weight loss diets because it works for most people.
Short term effectiveness
The 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 within a few weeks.
5. Keto diet
This meal plan is becoming more popular every day. Basically, this is a very low-carb diet, but its focus is on higher fat content, not protein.
The essence of the ketogenic diet is to increase the amount of ketone bodies in the body, which will be used as fuel. To do this, you need to severely limit carbohydrates to 20-30 grams per day.
Short term effectiveness
This plan is extremely effective, as consuming 20 grams of carbohydrates leads to rapid weight loss.
Long term effectiveness
As with any restrictive diet, people get bored or feel like they are missing their favorite foods. There are no real calorie restrictions with the keto diet, so despite the difficulty, some people eat more than they should. This is not conducive to weight loss.
However, this type of diet has received high praise from health experts as it has numerous health benefits such as lowering blood pressure and lowering blood sugar levels.
Ease of use
Quite easy, as it does not require the purchase of special dietary supplements or special products.
4. Atkins diet
A moderate intake of protein and fat, 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 food list is almost unlimited.
Short term effectiveness
Most people start losing weight from day one. The body loses water and then starts burning fat for energy.
Long term effectiveness
As you get closer to your desired weight, you can slowly increase your carbohydrate intake. However, many people lose interest in dieting before this stage.
Ease of use
Most people follow the Atkins diet plan with no problem.
3. Diet for the lazy
The three basic rules of this diet are:
- Drink 250 ml of filtered or artesian water before each meal (snacks also count).
- 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
In two weeks on such a diet, you can lose 10-14 kilograms.
Long term effectiveness
Since no major dietary restrictions are required, this diet is a habit for many people. Although you may have to take water with you on the road.
Ease of use
One of the simplest diets in existence. You don't 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 patients with heart failure in the United States.
There is no calorie counting and no portion restrictions. The essence of the diet is to replace "bad fats" (saturated and trans fats) with "good" ones (unsaturated fats and polyunsaturated fatty acids). Sources of carbohydrates that lead to a sharp rise in blood glucose levels are also excluded. These sources include grains and highly refined sugar.
In particular, you can eat lean fish, lean meat, nuts, moderate amounts 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 similar to the first number on our list.In a sense, it continues throughout life, as it leads to a revision of eating habits.
Ease of use
The first two-week phase of the diet is quite difficult, as it consists of severely limiting all types of sugars. And these include fruits.
In the second stage, it is already easier, since fruits are acceptable.
1. Mediterranean diet
If you watch diet television talk shows, you've probably heard many doctors talk about the excellence of the Mediterranean diet. This meal plan is based on the diet of those living in Greece, Italy and Spain. It consists of a large amount of vegetables, olives, olive oil, fish, dry red wine (a glass at mealtime), and whole grains.
Olive oil replaces regular fats (such as 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 weight loss diets is recommended by doctors and nutritionists as it not only lowers the risk of heart disease and cholesterol levels, but also allows you to safely lose weight.
Short term effectiveness
The Mediterranean diet works great when people are in control of the amount and size of servings. This is the most effective diet for losing 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 weight by following this diet plan, especially if they have been following it for many years. Spanish researchers from the University of Rovira and Virgili reported that using a Mediterranean diet, combined with physical activity, reduces weight by at least 5% of the original body weight per year. The absorption of glucose also improves and the positive dynamics persists over time.
Ease of use
This diet can be difficult for many people, as there is no indication of how many calories to consume for a given weight. You will need to find out empirically on your own.
Before using any of the above diets, you should consult with your doctor. Dietary restrictions can be dangerous for people with liver disease, kidney disease, gastritis and other ailments.