The more people with excess weight, the more ways to deal with it. A universal medicine for kilograms has not been found so far, but there are at least a few ways that doctors do not have anything against.
The fact that hard diets are harmful, they already know everything. Not so long ago, having conducted scientific research by doctors, they pronounced a verdict on the once-popular protein diet: it turned out that we do not gain weight from the excess of carbohydrates, so it is inefficient and dangerous to sit on one of the proteins. Who knows, perhaps in 50 years time in the ways below to lose weight, too, will find flaws. But while they are - the best and most effective of what modern puudology offers.
1. FROZEN NUTRITION
It was first talked about in the 80s of the last century, but proved its effectiveness as early as the 90's. At the same time it was confirmed that the fat on the sides is not much different from fat in the food, which means it is worth switching to low-fat foods, as the weight will start to go away.
This diet is easier than all others. You are full of energy and energy, eat anything and anytime, and the weight is reduced by 1.5-2 kg per month.
That is, as much as doctors approve and recommend. True, it is assumed that everything that gets to you on the table or in the refrigerator, will be either low-fat or low-fat. If meat, then lean beef or pork, turkey or chicken without skin. If the fish, then cod, pollock and so on: fat mackerel or salmon can be eaten only 1-2 times a month. If sweets, then marmalade, pastilles and marshmallows. Milk and kefir - 1%, cottage cheese - skim. A day is allowed not more than 40-50 grams of fat.
Our evaluation:
+ is better tolerated than other diets
+ no forbidden products
+ there is anytime and anywhere you want
+ no need to count calories
+ publicly available products
+ individual taste preferences are taken into account
- With a tight restriction of fats (less than 15-20 g per day), deficiency of fat-soluble vitamins A, D, E, K and polyunsaturated fatty acids may occur.
2. CRUSHED FOOD (GRAYING)
"The new diet", which was called greasing (from English to graze - "graze") in fact, has long been known. This is a fractional diet, useful both for excess weight, and for diseases of the gastrointestinal tract. The main advantage - greasing reduces the daily calorie intake. Scientists have established that the more often we eat, the fewer calories we need to saturate.
On average, the calorie content of the diet is reduced by 10-15%.
To maintain weight, and this is good, but grazing has a couple more advantages. If there is no overeating (and with fractional feeding it almost does not happen), a person keeps a good tonight and working capacity all day, and his energy also naturally increases. Well, finally, against the background of greasing normalized sleep, which in itself also leads to weight loss.
Our evaluation:
+ such nutrition is useful in diseases of the gastrointestinal tract, it prevents the development of atherosclerosis, arterial hypertension, slows down the aging process.
+ The weight loss effect of greasing can be significantly strengthened if the slimming goes over also to low-fat food
- if you are not a housewife , you will have to carry food with you all the time: you can not skip meals.
3. THE MODEL OF THE DISH
If 50-60% of your diet is complex carbohydrates, 25-35% are "good" (mono- and polyunsaturated) fats, and 10-20% are proteins, you can congratulate yourself: your nutrition is balanced. You are not a nutritionist and you can not count the nutrients in the dishes? Then use the plate model. She will tell you what foods and what ratio should be on your table, adjust the size of portions - and help lose weight!
If during the year, every day to have dinner and dinner on a "plate model", it is realistic to drop 20-25 kg.
So, we take the most common vessel for the second course and mentally divide it into four parts. Half should be occupied by vegetables - fresh, boiled or cooked in a double boiler, on a grill, with a little oil or low-fat sauce (soy, lemon juice, balsamic vinegar), or without refueling.
A quarter is a garnish (boiled cereals, potatoes, pasta), again dressed with low-fat sauce (no more than 120-150 g). Another quarter of the plate is taken by protein meal (a low-fat piece of meat, fish, chicken or turkey without skin, seafood, legumes) - weighing up to 100 g.
To drink lunch or dinner follows low-fat milk, kefir, unsweetened tea or water. You can additionally eat 1-2 slices of whole grain bread, and dessert to enjoy fruit or berries.
Our evaluation:
+ a varied, balanced diet rich in vitamins and microelements
+ minimum of restrictions
+ no need to count calories
+ publicly available products
+ individual taste preferences are taken into account
- The diet may seem too free for those who need control, rigid frames and step-by-step instructions.
4. THE CLUB "LOOK GOOD"
To reduce weight, you need a combination of three factors - nutrition, motor activity and psycho-emotional mood. Club "HP" takes into account all three. Here you will find yourself in a circle of like-minded people. You will be given recommendations on nutrition (balanced according to the "plate model", low-fat, fractional). They will tell you about fat burning practice. And most importantly - explain how painless to combine new skills with old habits.
Many experts agree that the main thing for weight loss is to solve their psychological problems.
In the body, everything is interconnected, and we try to compensate for the lack of one thing in excess of the other. Therefore, food can replace us, protect us from anxiety. With low self-esteem, overweight gives a sense of solidity and increases self-confidence. Group classes in the club "We Lose Weight Correctly" help a person cope with personal problems, raise self-esteem - and eventually lose weight.
Our evaluation:
+ integrated approach
+ lifestyle changes, which leads to a lasting result
+ established and absolutely safe method by which many overweight
- Ticket to clubs for a fee
- products and meals according to the "HP" system are estimated in points, and there is the possibility of abuse - for example, to use all the daily scores on sweets.
5. DIETARY MODIFIERS
The satiety of the product and its calorie content are not related to each other. The simplest example is 200 grams of cooked rice and a tablespoon of vegetable oil: there are 150 kcal there and there, but rice is much more nutritious. Realizing this, the producers began to create products "with a maximum of satiety with a minimum of calories" - cocktails, side dishes and soups that promote weight loss.
They do not split the fat that comes with food, and do not excrete toxins. Just because of the high concentration of proteins, vitamins, minerals and trace elements, cocktails are faster saturated. And if you take them before meals (in no case should they be replaced by basic meals !), The caloric intake of the daily ration itself will decrease by 20-30%.
The rate of weight loss with the reception of cocktails - from 2 to 4 kg per month.
However, doctors advise less to pay attention to the rate of weight loss and more - to comfort and well-being. After all, the less labor we spend on weight loss, the easier it will be to keep the result.
Our evaluation:
+ gorgeous snack
+ the caloric content of the diet is reduced automatically (after a cocktail you want to eat less)
+ enrich nutrition with thinning vitamins and microelements
may not like the taste
To achieve greater results, additional correction of nutrition
6. LOW-CALORIES DIET
Scientific experiments on animals have shown that a decrease in calorie intake increases the life expectancy by 40%. Can a low-calorie diet make long-lived people? "Yes," said the Japanese Okinawa confidently, based on observations of his compatriots from the island of Reway. In their diet, they have 20% fewer calories compared to other people in the country of the Rising Sun, but they live 7-10 years longer!
Caloric content of the diet is reduced by eliminating all kinds of harmfulness, such as muffins and sweets.
But greens, vegetables, fish, poultry, egg white and legumes are welcome in every possible way. Consumers of fats followers of Okinawa limit to a minimum, only occasionally allowing themselves to season salad with vegetable oil or eat avocados.
For adherents, a low-calorie diet is a lifestyle, and weight loss is not an end in itself. The body mass index of such people is below the norm - and can it be otherwise, if from day to day to consume only 1200-1300 kcal?
Our evaluation:
+ the basis of the diet - optimizing the quality of food
+ can move weight from the dead center at the beginning of losing weight
- there is no reliable data on the effects of a low-calorie diet on life expectancy
- you need to keep yourself in control
supplement this meager diet with physical loads, most likely, will not succeed
deficiency of vitamins and microelements is created
contraindicated in people with a tendency to orthorhysis and anorexia
- does not change the way of life, gives a temporary result
- the probability of disruptions and the return of kilograms is high
7. FRENCH DIET
If you believe Mireille Guiliano, the author of the bestselling book "Why do not the French women get fat?", Her countrymen love bread, do not refuse desserts and do not suffer from remorse. They adore vegetables and fruits, follow the rule "less is better" and despise fast food. French women do not trust scales, but "zipper syndrome". They walk and do not use elevators. And that's why they have an excellent figure!
To his readers Mireille advises to learn to treat food calmly, without fanaticism, there is often and little by little, move a lot and drink plenty of water.
An important thesis of the Frenchwoman: "If there is no time to sit down to eat, it is better not to eat at all."
The method includes 3 phases. The first (3 weeks) - keeping a diary: it will help you to know your weaknesses. The second phase (from a month to three) is a change in eating habits. During this time, you must learn to enjoy the quality of food, not its quantity. The third phase is similar to the second one, but it is already possible to introduce "harmfulness" into the diet, which were prohibited earlier. And then comes the stage of maintaining the ideal weight: you continue to live as a Frenchwoman until the end of your days.
Our evaluation:
+ there are no absolute prohibitions
+ "gaming" approach to losing weight like many
+ can be used as a background philosophy in combination with other ways to lose weight
- requires a lot of knowledge about the products
8. DIET FOR THE GLYCEMIC INDEX
The concept of the glycemic index (GI) was introduced into practice by doctors who helped diabetics. The fact is that carbohydrate food changes the level of sugar in the blood in different ways. Some products raise it significantly, others - medium, others - little. This ability was also called the glycemic index (GI). For the landmark is taken GI glucose or white bread, it is equal to 100. GI from 70 and above is considered high, from 56 to 69 - medium, from 55 and lower - low. The less GI, the better for losing weight.
To learn glycemic indexes is easy, however the same product may have different GI depending on the treatment.
For example, it is lower in crushed cereals than in air flakes or popcorn. In addition, do not forget that there are products that have GI, although small, but the fat content is high. It's chocolate and most nuts.
Another "trick," which must also be constantly remembered, is that the product index may vary depending on whether we ate it separately from other food or along with it. If one GI dish is higher than the other, then the one who is more will break the situation in its direction. Therefore, in particular, dieters on the glycemic index is not recommended to eat breakfast porridge and scrambled eggs.
Our evaluation:
+ can be used by both diabetics and people suffering from overweight and a violation of carbohydrate metabolism.
- on the number of conventions and restrictions, the head goes around
- does not change the way of life, gives a temporary result
- the probability of disruptions and the return of kilograms is high