Do you want to lose weight without harm to health? We present the top 10 diets that will help you lose weight without harming your health, with a menu for every day!
Diets are considered "bad", which do not benefit the body. But it is quite possible to get rid of extra pounds not only quickly, but also safely, if you competently and reasonably plan your diet, resorting to popular and effective nutrition programs. This becomes especially relevant as calendar spring approaches. The main thing to remember is that severe restrictions, hunger, lack of vitamins will bring you nothing but a bad mood and sagging skin. Let's turn to the reasons that prevent you from losing weight and consider the most effective diets that do not harm health.
The 10 most effective diets for losing weight with a menu
We present to you the 10 most popular weight loss diets that are gaining great popularity among women around the world:
- Diet "Dear"
- Diet for sloths
- Diet of Elena Malysheva
- 1200 calorie diet
- no carbohydrate diet
- Japanese diet
- Diet Minus 60
- Diet 6 leaves
- Diet Maggi
- Ducan's diet
Causes of weight gain
The basic principle of losing weight is to burn more calories than you consume daily with food. Specific figures are individual, it all depends on your physical activity, weight, age, height. Experts say that a 30-year-old person should consume about 2, 000 calories a day. So to start losing weight, it is enough to lower this number.
What is weight gain? You may not be able to:
- Distribute proteins, fats and carbohydrates in the daily diet. That is, you need to clearly understand what you can eat for breakfast and what you can have for dinner.
- Select products. It is preferable to purchase products with minimal processing (for example, meat instead of minced meat).
- Losing excess weight by dieting is unreasonable without exercise. Only a set of measures will allow you to achieve a slim, but at the same time toned body.
Excellent Menu
Self-cooking allows you to control the amount of calories and fat content. Before considering effective diets that do not harm the body, it is important to learn how to choose the right products.
- We replace semi-finished products and minced meat with fresh meat. No matter what it is, offal, pork or poultry, the main thing is naturalness.
- Smoked products should be excluded. Seafood and fish must be fresh.
- The diet should be filled with seasonal fruits, berries, vegetables and fresh herbs. However, frozen and canned foods are excluded.
- It does not contain milk and sour milk, it is only natural and has a short shelf life.
- We replace ready-made side dishes with cereals that require cooking.
- It would be wiser to fill the salad not with mayonnaise, but with vegetable oil or sour cream. And ketchup should be replaced with soy sauce.
- Avoid pastries, sweets and sugar. Do you want something delicious? Beware of dark chocolate, jelly, marshmallows, marshmallows.
- White bread should be replaced with whole grain or wholemeal bread.
- From drinks - natural coffee and green tea are allowed, with the exception of alcohol and instant coffee.
It is enough to follow these recommendations, and a change in diet will inevitably lead to weight loss. But if you need quick results, effective diets that do not harm the body will always help.
Expanding the diet list
Let's add our main diet list! If you follow the recommendations, there are several options that will help you lose about 5-7 kilograms in 1 month.
The first option is a protein diet.
This is not an easy task, but after enduring hunger, you will quickly get used to such a diet. And in a month your reflection in the mirror will delight you every day.
| day of the week | Recommended menu for the day |
| Monday |
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| Tuesday |
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| Wednesday |
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| Thursday |
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| Friday |
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| Saturday |
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| Sunday | fasting day. |
The second option is a drinking diet.
As part of this food system, you can consume mainly drinking foods. At the same time, your body will get everything it needs and you will be able to lose 10 kilos in a month.
| days | how to make menu |
| Monday |
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| Tuesday |
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| Wednesday |
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| Thursday |
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| Friday |
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| Saturday |
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| Sunday | fasting day. |
Salt-free diet - excellent results
Much has been written and said about the dangers of salt. But did you know that there is a nutrition system that allows you to lose up to 10 kilograms of excess weight in 13 days? This is called the Japanese Salt-Free Diet. Let's get acquainted with the menu.
| days | three meals |
| First |
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| Second |
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| Third |
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| Fourth |
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| Fifth |
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| Sixth |
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| Seventh |
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| Eighth | The menu of the sixth day. |
| Ninth | Fifth day. |
| Tenth | Fourth day. |
| Eleventh | The third day. |
| twelfth | The second day. |
| Thirteenth | First day. |
Any diet requires consulting a doctor, no matter how long it takes according to plan. Each organism is individual, and what is beneficial and effective for one can greatly harm the other.
Maya Plisetskaya Diet
According to the famous ballerina, they have not yet found other ways to lose weight other than "eat less. "This confirms the diet recommended by him and designed for 2 weeks. During this time, subject to all recommendations, it will be possible to lose up to 10 kilograms. The secret is simple:
- Breakfast - 1 plate of (small) oatmeal.
- Lunch - 1 bowl of vegetable soup with vegetable broth, 1 bowl of green salad.
- Dinner - 1 cup of cooked rice, 1 bowl of light salad, 1 serving of fried salmon.
Scary? do not be afraid. Between the listed meals it is allowed to eat vegetables or fruits (absolutely 1 pc). It is important to drink as much water as possible. A prerequisite is the complete exclusion from the diet for this period of eggs, potatoes, tomatoes, meat, chocolate, "milk". Fish - not every day. You can add broccoli and barley.
Any diet should be followed for a limited time in order to give the desired result without harm to health. After that, you should turn your attention to proper nutrition, which will allow you to preserve what you currently have and achieve an even greater effect depending on the sport.