These diets for effective weight loss

When using these diets, you need to control the amount of carbohydrates and calories in your food. It must be nutritious to ensure the normal functioning of vital systems.

Basic rules, what is allowed, what is forbidden?

For a diet chart to be effective, you need to follow a few rules:

1. Include moderate amounts of fat in your diet for food and energy.
2. Calculate the calorie content of meals to ensure normal performance and well-being.
3. Keep your water balance throughout the day.
4. Consult a physician before setting carbohydrate restriction.
5. Take food slowly, preferably according to a regimen consisting of 4-5 meals.
6. You should cook dishes with a minimum time for heat treatment, it is better to give preference to raw vegetables.
7. Daily carbohydrate intake should not exceed 100 g.
8. Use herbal infusions, green tea, freshly squeezed juice as a beverage.

List of Approved Products:

• chicken, turkey;
• eggs;
• low-fat fermented milk products;
• hard cheese;
• low fat fish;
• fresh vegetables;
• fruit (sour);
• seafood;
• arra.

List of forbidden foods:

• fatty, smoky, fried;
• semi-finished products;
• carbonated drinks and preservatives;
• spices, salt;
• bakery and confectionery products;
• pasta;
• cereals;
• potatoes, beets, carrots;
• sweet fruits;
• bananas.

Example of a menu for a week

The ketone diet has an example menu. It must be balanced, taking into account the needs of the human body for nutrients, vitamins and minerals. Consider an example of a menu for a week to get rid of the hated pounds.

first day

• Omelet with 3 eggs, a slice of rye bread with cheese, protein shake;
• brown rice, steamed chicken breast, hard cheese;
• protein cocktail, nuts;
• oven-baked fish with vegetables, freshly squeezed apple juice.

day 2

• bell pepper stuffed with herb cottage cheese, herbal tea;
• seafood soup, rice with vegetables;
• kos;
• steamed turkey meat, vegetable mixture, a slice of hard cheese.

the third day

• steamed fish cakes, vegetable slices, protein shakes;
• vegetable stew, fish baked with cheese in the oven;
• kefir;
• rolls filled with vegetables and cheese.

4th day

• casserole casserole, protein shake;
• vegetable soup, vegetable salad with rice and boiled chicken;
• oven-baked eggplant with cheese and tomatoes;
• steamed fish meatballs, vegetable salad.

5th day

• omelette, cottage cheese, yogurt;
• vegetable stew, fish with vegetables;
• protein shaking;
• turkey with vegetables.

6th day

• eggs stuffed with herbs and mushrooms, yogurt;
• seafood soup, vegetable slices, boiled chicken breast;
• freshly squeezed apple juice;
• baked fish with cheese, kefir.

Day 7

• omelette, sprinkled with hard cheese and herbs, yogurt;
• wild rice with vegetables, boiled chicken breast;
• protein shaking;
• beef steak, vegetable salad, kefir.

Receta

1. Pepper with cottage cheese filling.Cook the low-fat cheese in a bowl. Add chopped herbs and an egg to it, mix. Pour boiling water over the bell peppers and let stand for 3-5 minutes in hot water. Then cut off the top and remove the core. Fill the vegetable cavity with cheese. Put in the oven for 5 minutes. Taste with sour cream before serving.
2. Meat fish.Remove the skin from the pollock and cut the fillets. Cut the meat finely with a knife. Add a little onion, salt, finely chopped cabbage and an egg. Stir in the minced meat, form balls out of it. Simmer for 15 minutes.
3. Casserole.Press the cottage cheese in a bowl, add 1 egg, grated zucchini, boiled cauliflower, disassembled into a bouquet, 1 tablespoon oatmeal. To stir completely. Put the mixture in a mold. Sprinkle the top with finely grated hard cheese. Bake in the oven for 15 minutes. Serve with sour cream and herb sauce.

Duration

There are no strict restrictions on the period of use of the low carbohydrate diet. The characteristics of the organism play an important role in determining time.

Depending on your purpose, you can choose one of three existing diet types:

1. Permanently, used for 1 week to a month (only fats, fiber and protein are used).
2. Strength, created for athletes (carbohydrates up to 100 g are allowed).
3. Cyclical, ensuring the addition of the menu once a week with carbohydrate products.

In any case, after a month, you should take a break of at least 3 weeks to saturate the body with the nutrients contained in carbohydrate foods.

How many kg can you lose weight?

A weekly diet can reduce body weight by 2-4 kg. In the first 3 weeks, excess fluid is released. In the following period, weight loss occurs due to a decrease in body fat.

According to reviews, the following results were recorded:

• in 2 weeks - minus 3-6 kg;
• per month - minus 7-11 kg.

Leaving the diet

To maintain and improve results, you need to introduce new products in small portions and gradually. If it is porridge, then no more than 1 time per day, 100-150 grams. Try not to consume fresh baked products. You should generally reconsider your attitude towards fried and smoked products. Apart from the harm, there is no benefit to the body from such food.

If you have an irresistible urge to eat your favorite dish, which is not recommended for consumption, you can do a fast every 10 days, that is, allow yourself a small portion in the morning. So obsessive thoughts about food will not be constantly haunted.

Exercise is no less effective for continuing the weight loss process. It is enough to spend 20-30 minutes a day to maintain the shape and toning of muscle mass. Outdoor walks and activities will give you strength, energy and good mood.

Pros, cons and contraindications

Benefits:

1. Quick result.
2. different menus.
3. Easy to hold without being hungry.
4. Does not affect muscle mass.
5. Does not suppress humor.

Disadvantages:

1. Constipation and heaviness in the stomach may occur.
2. Lack of glucose.
3. The first 3 days may not be good due to a change in diet.

Before making a significant change in diet, you should consult a doctor to rule out contraindications. Ignoring the recommendation can lead to deteriorating health and exacerbation of chronic diseases.

Avoid low carb diets when:

• identified mental disorders;
• during pregnancy and lactation;
• oncology diagnosis;
• hormonal disorders;
• cardiovascular diseases;
• gastrointestinal disorders.

It is also worthwhile to abandon the restrictions during the rehabilitation period after performing surgery or serious injury. Adolescents and the elderly are also prohibited.

During the period of low carbohydrate intake, the digestive system and intestines may malfunction, which can lead to constipation and bloating.

To prevent such problems, it is recommended that you strictly observe the water balance. In addition, during the period of restrictions or after the course, it is worth drinking a complex of vitamins to replenish the missing vitamins and useful minerals.