In the minds of many, dieting is an unhealthy way to lose weight, inextricably linked with severe restrictions and side effects. However, not all nutrition systems provide for fasting, and among them there are even diets that are truly beneficial for the body.
It is almost impossible to independently understand the abundance of diets and information, so an international group of scientists tested several dozen popular nutrition systems and published the 5 best of them.
Mediterranean diet
It is not aimed at quickly achieving results, but has a gradual, sustainable effect. The nutrition system has been recognized as the healthiest for several years in a row and has virtually no restrictions, so those who previously adhered to proper nutrition will practically not have to change their diet.
Main principles:
- the basis of the diet should be seafood, fruits and vegetables, whole grains, eggs, nuts, low-fat cheeses;
- Butter and sunflower oils should be replaced with olive oil;
- Among meat products, preference should be given to chicken and turkey. Red is allowed, but sometimes;
- Sugar and saturated fat can be consumed in small quantities.
Advantages
The diet reduces the risk of cardiovascular diseases and type 2 diabetes, prevents the onset of chronic diseases and the development of senile dementia, helps maintain skin elasticity and fights inflammation.
Important! A study of 25 thousand women over 12 years showed that the Mediterranean diet reduces the risk of heart attack and stroke by 25%.
Scandinavian diet
This food system is considered an adaptation of the first diet by Northern European countries.
Main principles:
- basis of nutrition - vegetables, fruits, berries, herbs and salads, fish, nuts and other unsaturated fats, white meat, cereals, whole grains;
- sugar, refined and fatty dairy products are consumed in limited quantities.
Advantages
Following such a diet, according to research, helps prevent the development of cardiovascular diseases and increase life expectancy.
Diet by day of the week: menu
Below we present the diet menu by day, which must be strictly followed.
Monday menu.
For breakfast, you are allowed to make a fruit salad from a banana, apple, pear, a teaspoon of honey, a tablespoon of cereal with a dressing of unsweetened yogurt or kefir in the amount of 100 g. Instead, you can prepare a salad from dietary yogurt in the amount of 100 g and green salad leaves. Plus to the diet - two loaves of bread, spread with a thin layer of butter.
For lunch, prepare yourself a vegetable or fruit salad, take two loaves of bread with a thin layer of butter and 100 g of cottage cheese. Instead, the diet, scheduled by day, suggests cooking vegetable soup or stewing vegetables: to prepare the dish, take two bell peppers, salt, sour cream, two tomatoes, half a kilogram of cabbage.
For an afternoon snack, eat an apple, a glass of kefir, and 100 grams of cottage cheese.
For dinner, prepare pancakes according to this recipe: 4 tablespoons of water, 50 g of flour, salt, egg, chopped and scalded cabbage in the amount of 250 g. You can wash it down with compote or tea without sugar.
Diet menu by day: Tuesday.
For breakfast, brew black coffee with cream and a teaspoon of sugar.
For lunch you can prepare three baked potatoes with butter.
The afternoon snack on a weight loss diet consists of tea with jam and milk.
For dinner, prepare a portion of stewed vegetables, excluding potatoes, beef meatballs in the amount of 300 g, wash down with tea or compote without sugar.
Menu for Wednesday.
For breakfast, prepare black coffee and bread.
Diet lunch by day of the week consists of mushroom or vegetable soup.
For an afternoon snack, eat 300 grams of raw vegetables or fruits.
For dinner, a vegetable salad with olive oil dressing, 200 grams of green beans, and 200 grams of cauliflower are allowed.
Diet menu by day for Thursday.
For breakfast on Thursday of a diet scheduled by day, you can prepare a vegetable or fruit salad from the Monday menu.
For lunch, hard-boil two eggs, eat cucumber salad and drink a glass of unsalted tomato juice.
Afternoon snack – 30 grams of chocolate with green tea.
Diet dinner by day of the week consists of 100 grams of cheese, one bread, green salad with olive oil dressing.
Friday diet menu for weight loss by day.
For breakfast, black coffee with bread is allowed.
For lunch, allow yourself three baked potatoes and raw vegetables.
In the afternoon snack, have a snack of nuts and dried fruits in the amount of 150 grams, no more.
For dinner, prepare porridge with water or spaghetti with 300 grams of tomato sauce dressing. If you cook buckwheat, you can improve its taste with fried onion. If you cook rice, add dried herbs and tomato sauce to it. The taste of millet porridge will be improved by adding pumpkin.
Diet menu by day for Saturday.
During breakfast, eat 50 grams of cheese and grated carrots raw.
The Saturday lunch of the diet, scheduled by day, consists of vegetable salad, stewed cabbage and 300 grams of lean beef, baked or boiled.
In the afternoon, have a snack of any fruit, excluding banana and grapes.
During dinner, eat two pancakes prepared according to Monday's recipe, 400 grams of eggplant stewed with tomatoes.
Sunday diet menu by day of the week.
For breakfast, brew coffee, add cream, a slice of lemon and a teaspoon of sugar.
Lunch of the daily diet menu includes three boiled potatoes and raw vegetables.
Have a snack with dried fruits in the afternoon.
For dinner, prepare yourself a green salad with vegetable oil dressing, 100 grams of cheese, one loaf of bread.
DASH Diet
This diet was developed by cardiologists, and its name stands for “dietary food against hypertension.”
Initially, it was not aimed at losing weight, but practice has shown that long-term adherence to such a nutritional system still helps to lose and maintain weight.
Main principles:
- consume more whole grains, beans, seeds and nuts;
- For protein foods, give preference to poultry, seafood, and low-fat cottage cheese;
- eat fruits and vegetables daily;
- limit consumption of fatty, smoked and canned foods;
- give up salt, use natural spices and herbs instead.
Advantages
The diet can reduce cholesterol levels, normalize blood pressure and intestinal function, and reduce the risk of developing kidney disease.
Diet by day of the week: basic information
Most people, when struggling with excess weight, have difficulty creating a daily diet menu from the available products.
The difficulty mainly lies in determining the quantity and type of products. In this regard, the diet, scheduled by day, enjoys well-deserved success. Those losing weight only need to use the menu, buy all the necessary products and eat, while strictly following the schedule. A daily diet allows you to get rid of five kilograms in a couple of weeks.
This diet has only one drawback: if you eat something unplanned, you will have to start the diet all over again using the Monday menu. This can lead to confusion about the days in your head. When following a diet for weight loss day by day, you need to record on paper what you eat and take food with you on a trip or to work.
Flexitarianism
In English, the word "flexitarian" is a combination of the words "vegetarian" and "flexible". Thus, the name of this food system is translated as “flexible vegetarianism,” that is, vegetarianism in which meat is sometimes allowed.
Main principles:
- The basis of the diet also consists of vegetables, fruits, nuts and whole grains, eggs;
- meat, eggs and dairy products are consumed in limited quantities;
- each meal consists of 50% vegetables and 25% proteins;
- There are at least 2 completely vegetarian days per week.
Advantages
The diet helps fight inflammatory processes in the body, improves metabolism, reduces the likelihood of developing type 2 diabetes, cardiovascular diseases and even cancer.
How quickly will you lose weight?
The result of the first week is 5–10 kg of weight, sometimes more. After this, the weight will come off more slowly. If you strictly adhere to the tips listed above, your weight will continue to decrease by about 3-4 kg per week.
If you have never tried a similar eating plan before, you will be able to lose weight and get rid of your belly and sides quickly. The more excess weight you want to lose, the faster it will go away.
The first few days your health may worsen. The fact is that all the time before, your body burned exclusively carbohydrates. Now you have switched to burning fat, and it will take time to get used to it.
This phenomenon is called "low-carb flu." Usually it does not last longer than 3 days. Adding a little sodium (salt) to your diet may help. For example, dissolve a bouillon cube in a glass of boiling water and slowly drink it. After taking such a “medicine”, most people feel good: their mood rises and energy appears. Congratulations, you are now officially a fat burner.
Despite decades of hysteria surrounding fatty foods and the fad for low-fat diets, a low-carb diet is just as good for your health:
- Blood sugar levels tend to drop;
- triglycerides are also reduced;
- small dense LDL (bad cholesterol) decreases;
- HDL (good cholesterol) increases;
- blood pressure improves, and significantly;
- In addition, a low-carb diet seems simpler than a low-fat diet.
Many people dream of losing weight and often do it incorrectly, following the advice of friends or acquaintances. It is better if a specialist provides assistance in these matters.
It’s good when a person has motivation to lose weight - this greatly helps the weight loss process. To get started the right way:
- know what result you want to get in kilograms or reduced centimeters;
- combine weight loss techniques with the capabilities and characteristics of the body;
- draw up an action plan and set deadlines.
Tips for proper nutrition for weight loss prescribe:
- keeping the calorie content of food to no more than 2500 kcal per day;
- exclusion of large amounts of vegetable fats;
- removing alcohol from the diet;
- limiting potatoes, porridge;
- increased physical activity;
- consumption of fermented milk products, natural juices;
- introduction of vegetables to the menu;
- use of rye bread.
Some dietary products are called superfoods by nutritionists because they contain extraordinary amounts of nutrients necessary to improve our health. They saturate the body with energy and promote weight loss.
Apples
This low-calorie diet product is loaded with phytonutrients, dietary fiber and antioxidants.
This product contains carbohydrates that promote the production of a special hormone - serotonin. It is responsible for relaxation and helps break down fats.
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Yogurt
Yogurt is much easier for the body to digest than milk. It is rich in calcium and vitamin B, strengthens the immune system, helps get rid of hunger because... regulates blood sugar levels. In addition, yogurt reduces the risk of colon cancer.
Pomegranate
Pomegranate is loaded with antioxidants and folic acid. This low-calorie fruit can serve as a source of fiber and relieve hunger. If you're craving something sweet, eat a pomegranate, add it to a salad, or drink pomegranate juice.
Blueberry
This berry contains many antioxidants and fiber, so the feeling of fullness lasts longer.
Lentils
This superfood is rich in fiber and protein and contains resistant starch, which boosts metabolism and helps fight excess weight.
Salmon
Salmon contains a lot of protein - you feel full, but you don't gain weight. It is rich in Omega-3 fatty acids, which means it promotes proper heart function and insulin production.
Green tea
If we talk about what foods you can use to lose weight, it is worth noting the benefits of tea. Drinking 2-3 cups of green tea a day will help you shed extra pounds and burn calories much faster due to its antioxidant content.
Watermelons
It contains vitamins A, C and lycopene, a powerful antioxidant that promotes the natural breakdown of fats.
Flax-seed
Flax seeds are one of the best diet-friendly superfoods. They contain Omega-3 fatty acids and a large amount of fiber, and therefore promote rapid saturation and strengthen mental and physical health. Just one spoon of crushed seeds will bring you great benefits. Mix them with water or add them to a salad, soup, sauce or omelet.
A study from the Johns Hopkins School of Medicine found that replacing red meat with mushrooms not only helps reduce the number of calories you consume, but also promotes weight loss. One serving of mushrooms contains 44 kilocalories, while in red meat their content will increase at least six times.
Hot chili pepper
It has been proven that eating hot chili peppers with tomato sauce half an hour before meals will help you eat 10% less of your main dish! This is why hot peppers are called a superfood.
Almond
The American Journal of Clinical Research conducted an experiment in which participants had to eat 57 grams of almonds, chewing them 10, 25, and even 40 times. The subjects experienced a prolonged feeling of fullness and a decrease in total fat.
Olive oil
Polyunsaturated fatty acids contained in olive oil help fight hunger, and oleic acid promotes the breakdown of fats.
Cranberry juice
In addition to a large amount of antioxidants, cranberry juice can serve as an excellent diuretic and remove excess fluid, i.e. weight will be reduced due to decreased fluid retention.
Grapefruit
Grapefruit has a refreshing, juicy and sweet taste. Despite the fact that one large fruit contains only 120 kilocalories, you will feel full for a long time.
Egg white
Egg whites are great for breakfast. It's rich in protein and has very few calories, just 17. Mix the protein with vegetables like spinach and tomatoes and top with salsa.
Cucumber
If you often feel hungry, add cucumber to your diet. It contains virtually no calories and prevents fluid retention in the body.
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Cut it into thin slices and season with pepper, coarse salt and lemon juice. The high water content and low amount of sodium make cucumber super healthy and can be included in the list of dietary foods.
- Enemy #1 is alcohol. Let's say no to vodka, liqueurs, cocktails and sweet wine. These are not only not healthy drinks for your figure, but also harmful in composition.
- What to replace it with – dry red wine.
- Enemy No. 2 – flour and bakery products. By eating pasta and spaghetti, we saturate the body with gluten, which clogs the body.
- What to replace - products made from wholemeal flour.
- Enemy #3 – red meat. By regularly eating pork, we easily gain kilogram after kilogram and risk getting unpleasant diseases.
- What to replace with dietary meat - chicken, rabbit.
- Enemy #4 – butter. This is a powerful source of trans fats and extra calories.
- What to replace with – olive, sesame, corn.
- Enemy #5 – soda. Juices in tetra packs will also be harmful.
- What to replace it with - juices, fruit drinks, compote.
- Enemy No. 6 – confectionery. All those who are losing weight give up sweets and do the right thing - chocolates, cakes and pastries are very high in calories.
- What to replace - marshmallows, marshmallows, marmalade, dark chocolate.
- Enemy No. 7 – fatty cheeses and dairy products. Surprisingly, these are also harmful foods for weight loss. After all, the higher the fat content, the higher the calorie content of the product.
- What to replace - low-fat and low-fat analogues.
- Enemy No. 8 – canned food. Canned foods accumulate salt, which causes metabolic disorders.
- Enemy No. 9 – smoked meats. If you see delicious smoked meats in a store window, think about the fact that they are not always processed correctly. Smoked meats can harm your health and slow down your weight loss process.
- Enemy No. 10 – fast food. By regularly eating fast food, we greatly harm ourselves. Therefore, the most harmful foods for losing weight are hamburgers, hot dogs, and pizza.
Eliminate all unhealthy foods from your diet, eat healthy foods and lose weight the right way.
The role of water
Water is a necessary component of the diet; its participation is important for all metabolic processes necessary for burning subcutaneous fat and increasing metabolic rate.
In the initial stages of weight loss, when blood sugar levels stabilize, headaches are possible. Water is essential for normal brain function and to relieve headaches caused by hunger.
Due to the smaller volume of food during a weight loss diet, short-term constipation is possible. Sufficient saturation with moisture will prevent constipation, normalize the functioning of the entire digestive system and improve motility of the gastrointestinal tract.
International nutrition standards define a person’s drinking regime as follows:
- for women: 2000 ml of liquid daily,
- for men: 2500 ml of liquid daily.
It is estimated that of this amount, about 20% (400 ml for women and 500 ml for men) is compensated by dietary sources of fluid, meaning you can replenish the fluid deficiency with food. On a low-calorie diet for weight loss, a good rule of thumb is to get up to 95% of your water intake from vegetables or up to 87% from fruits.
A good addition to the above would be to add at least one liquid dish in the form of soup to your daily diet, this will further increase the total intake of liquid in the body.
The individual norm for losing extra pounds may be higher, especially if you are overweight or seriously obese. And in hot weather you may need much more water (up to 3.5 liters). Therefore, treat the standard we have specified as the bare minimum.
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Fractional meals
Fractional meals are frequent meals in small portions over the course of an hour. There is too much of a gap between breakfast, lunch and dinner, which forces a person to fill it without any schedule with small but high-calorie snacks (cookies, candy, ice cream, chips, nuts). As a result, the daily caloric intake is too much, and the same thing happens on the scales.
MIND Diet
Main principles:
- Eat at least 3 servings of whole grains, at least 1 leafy vegetable, and 1 other vegetable every day;
- snack on nuts or berries;
- eat legumes every other day;
- Eat fish at least 1 time a week, and poultry meat at least 2 times a week.
- Use olive or vegetable oil as a dressing.
Advantages
This diet reduces the risk of developing dementia and Alzheimer's disease, improves mental function, balances the nervous system and promotes thickening of the cerebral cortex.
According to research, these are the healthiest diets - their concept is an affordable, healthy, balanced menu that helps not only lose weight, but also prevent diabetes, heart disease and some chronic diseases, as well as maintain long-term health of mind and body.
Diet by day of the week: fruit and vegetable
There is another diet option by day of the week, which we will present to you below. Before this, I would like to note that on this diet you are allowed to drink green tea and still mineral water.
Monday is vegetable day. Choose one vegetable for yourself and eat only it in unlimited quantities.
Tuesday is fruity. You can choose from pear, apple or orange. Having given preference to one fruit, eat it throughout the day, but the main part should be eaten at lunch. If you are hungry, drink a glass of yogurt or kefir.
Wednesday diet for weight loss by day - choose one type of berry and eat it throughout the day.
The diet menu by day for Thursday is fermented milk. Drink any fermented milk product in small sips throughout the day. We end the day with a glass of kefir.
Now it's Vegetable Friday. We choose one vegetable and eat it in unlimited quantities.
On Saturday, with a daily diet, you can eat fruits or berries. Before going to bed, drink a glass of kefir.
Diet Sunday is the most difficult day of the week. Only certain types of fruit juice are allowed.
