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The 10 Best Diets for Fast Weight Loss

Published: 06.09.2021
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What diet to choose to lose weight quickly and effectively without harming your health? We recommend paying attention to the top 10 express diets that will help you cope with excess weight. Not all diets are equally beneficial, read each one carefully and decide what you are willing to do for a slim body.

Protein diet

The author of the diet is the scientist Robert Atkins. Such celebrities have followed the Atkins protein diet as Sharon Osbourne, who struggled with her weight for a long time, Brad Pitt, Jennifer Aniston, and Geri Halliwell.

This diet is built on the principle of a protein diet. The diet should include meat and fish in large quantities. Vegetables and fruits have not been canceled, but they must be eaten in smaller quantities. As with any diet, the protein diet has its pros and cons.

The benefits of the protein diet

Thanks to this diet, in the first two weeks, you can lose at least three pounds. In addition, protein food is good for satisfying hunger and gives maximum energy. And the process of losing weight is easy and without depression.

Minuses of the protein diet

The diet is strictly prohibited for people with metabolic syndrome. In addition, because a person severely restricts fruits and vegetables, the level of fiber in the body decreases sharply, which means that the risk of colitis increases in women - inflammation of the mammary glands and ovaries.

After such diets, people can't even believe their tests: it turns out that their cholesterol is two or three times higher.

Protein diet menu

Breakfast (always the same): 10-15 minutes before meals - a glass of water at room temperature. Coffee with 0.5% fat milk (can be replaced with a glass of tea). Use sweetener or fructose in small quantities to improve the taste.

One 0% fat cottage cheese or any yogurt of the same caloric value (up to 80 kcal per 100 g). If this is not enough for you during the first three days, use two curds each. Gradually do not finish the second, and then give it up altogether. Two hours after breakfast is lunch.

Lunch: 10 minutes before the meal, drink a glass of room temperature water. Next, choose one of the options.

  1. Ouch with two thin slices of black or coarse bread, salad with two tomatoes, tea with three dried fruits, tangerine.
  2. 100 grams of veal, grilled or oven-baked without salt or oil (wean yourself off salt - it inhibits your natural metabolism!), wild rice (two handfuls on top) in boiled form, salad of green leaves and cucumbers. You can add soy sauce to the rice.
  3. Steamed or grilled fish without oil (150g)—any side dish from the previous options.

Two hours later, you can eat an apple or some vegetables, drink a glass of nonfat kefir (1%) if you have a strong feeling of hunger, green tea with mint.

Dinner: a glass of room temperature water. Any of the options.

  1. Salad: squid rings (100 g), finely chopped egg, 2 tbsp. corn, dress with lemon juice and olive oil and squeeze garlic or onion in it. Pack (500 g) frozen shrimp (cook without salt, with bay leaf), wild rice.
  2. 250 grams of chicken meat baked in the oven (remove the skin and fat before baking), without salt and oil. Garnish with grapefruit.
  3. 200 g of veal with garlic, baked in the oven, + ½ package of broccoli or ½ package of cauliflower (cook in a pan on one spoonful of olive oil with soy sauce, three minutes before cooking, pour the egg).
  4. 150 g of any fish cooked in the oven without oil or salt. As a side dish - salad with tomatoes and lettuce, two pinches of pine nuts, two cucumbers, ½ bell pepper, one hard-boiled egg. Or stew the sprouted grains in 1 tbsp—olive oil with soy sauce.

For dinner, a slice of black bread. For dessert, a few pieces of pineapple.

We encourage you to read a structured, detailed review of the weight loss program: 14-Day Rapid Doup Diet.

Kefir diet

There are several kefir-based diets. The most popular of them is the kefir mono-diet, during which you drink 1-1.5 liters of fresh kefir without sugar in five to six meals at regular intervals throughout the day.

The duration of the diet is three days. There is also a kefir and fruit diet. During it, you should drink 1-1.5 liters of kefir a day, adding to it another kilogram of sweet fruits (except grapes and bananas) and vegetables. Such a diet should last for five to six days.

The benefits of the kefir diet: You can lose weight quickly with it - just what you need before going on vacation. The diet can reduce weight by 8-10 kilograms. But most importantly, losing weight this way is not harmful to your health so that you can repeat it every two months.

Minuses of the kefir diet: during this diet, a person's emotional state worsens. With such severe restrictions, dietary depression is not excluded. Therefore, it is necessary to set the right priorities.

Kefir diet menu

  • Day 1 - 5 boiled potatoes and 1.5 liters of kefir;
  • Day 2 - 100 grams of cooked chicken and the same 1.5 liters of kefir;
  • Day 3 - 100 grams of boiled meat + 1.5 liters of kefir;
  • Day 4 - 100 grams of cooked fish and kefir;
  • Day 5 - fruits and vegetables and 1.5 liters of kefir;
  • Day 6 - kefir only;
  • Day 7 - mineral water.

During the kefir diet, no salt or sugar should be used. You can repeat the diet in a month, but better in one and a half or two months. After completing the diet, you need to limit yourself to fat, sweets, sweets, and spicy foods.

Rice diet

While following the diet, you need to learn how to drink correctly. Because rice removes many salts from the body, you must supply the body with water in full. You can drink pure (but not carbonated or sweet) drinking water or green tea without sugar.

You cannot drink immediately after a meal because the rice must perform its function. You can drink a glass of water either 20 minutes before a meal or an hour and a half after. During weight loss, nutritionists advise taking potassium supplements.

The benefits of the rice diet: Rice cleanses the body well and removes toxins and salts. Cleansing and revitalization are the two main benefits of the rice diet.

The disadvantages of the rice diet: this diet does not exclude constipation. And stool problems are not just any syndrome but a condition that leads to a sharp intoxication of the body and a deterioration in the quality of life.

Rice diet seven days

Combine 500 g of cooked rice with steamed fish, boiled meat, fresh vegetables, or fruit. However, the total amount of "additives" per day should not exceed 200 g.

It is desirable to drink unsweetened natural juices, especially green apple juice, tea without sugar, water - plain or mineral water without gas.

Five Volume Rice Diet

In five small jars or glasses, pour two tablespoons of rice and 200 grams of clean water. For four days, the water should be changed, and starting from the fifth day, you can enjoy the rice cleaned of unnecessary impurities.

Once in the body, it begins to remove salts from it, and, as we know, excess salts lead to water retention in the body. The duration of the diet is two weeks. Rice can be supplemented with vegetables and dairy products, and salt should be abandoned entirely.

The English diet

The English diet is very peculiar: you can eat toast, butter, and milk. However, the total caloric content of the daily diet will be pretty low since all proteins and carbohydrates have fewer calories than fats.

The essence of the diet is to alternate protein and vegetable days. During the English diet, it is necessarily recommended to take multivitamins. Do not stick to the diet for a long time, and the repetition is possible not earlier than six months.

Benefits of the English diet

The fiber found in fruits and vegetables is good for stimulating intestinal function. Protein helps build muscle mass and makes you feel full. And the body's need for fats is satisfied by the intensive burning of your subcutaneous fat reserves. So, you can lose 7 kg in three weeks.

Disadvantages of the English diet

This type of diet belongs to the mono diet, on which you can not exist for more than one week. Protein helps build muscle mass. They only do this if there is regular physical activity. And in addition to proteins, there is also a mandatory amount of carbohydrates. And with this alternation, muscle mass growth is out of the question: amino acids will perform an energy function, replacing carbohydrates in the construction of new cells.

English diet menu

Two "hungry" days: on each of the days, in addition to water and green tea, you are allowed to drink one or two liters of milk or kefir and a glass of tomato juice.

Two "protein" days of the English diet:

Breakfast - 1 cup of coffee with milk, 0.5 tsp. butter, 0.5 tsp. honey, one piece of black bread.

Lunch - 1 cup of fish or meat broth, 100 grams of boiled fish or meat, one slice of black bread.

Afternoon snack - 1 glass of milk or tea, 0.5 tsp. honey.

Dinner - 100 g of boiled fish or meat (or two eggs), 50 g of cheese, one glass of kefir, one slice of black bread.

Two "vegetable" days of the English diet:

Breakfast - two apples or oranges.

Lunch - vegetable soup, vinaigrette without potatoes or peppers stuffed with carrots.

Afternoon snack - two apples or oranges.

Dinner - vegetable salad (cabbage, beets, carrots), dressed with oil.

Allowed foods

Vegetables - carrots, beets, eggplant, bell peppers, cabbage, pumpkin, onions, garlic, green beans, celery, asparagus, parsley.

Fruit - apples, kiwi, bananas, pineapples, grapes, lemons.

Cereals - herbs, buckwheat, brown rice.

Spices - black pepper, cardamom, cinnamon.

Greens - mint, thyme, basil.

Chinese diet

The Chinese diet is called one of the most challenging and lowest-calorie diets. It is based on the consumption of Chinese cabbage and is designed for one week, during which you have to limit yourself strictly.

Nutritionists strongly recommend drinking as much as possible mineral and boiled water without gas in an amount not less than a liter a day. These fluids help to cleanse the intestines of toxins and maintain the body in tone.

During the Chinese or Japanese diet for 14 days and other food restrictions, forget about sugar, alcohol, salt, and all flour products for the whole week.

The menu during the day is relatively scarce, so you need to prepare mentally for the diet.

Pros of the Chinese diet: With this diet, you can lose 7 kilograms.

Disadvantages of the Chinese diet: it is unbalanced neither in proteins nor in fats or carbohydrates. Very sharply limited calories, that is, it can be classified as a very low-calorie diet.

Day 1

Since most people do not eat breakfast, a cup of black coffee or green tea will not upset anyone. For lunch, prepare two hard-boiled eggs, a salad consisting of Chinese cabbage, greens, and tomato.

If you no longer feel like drinking green tea, cut out the tomato from the salad and drink a glass of similar juice. Dinner can be called a feast of the stomach because, in addition to cabbage, parsley, dill, and other vegetation appears 150 g of cooked river fish.

Day 2

If you easily endured the hardships of the first day and did not cheat by eating candy, the second day will pass more quickly. With black coffee or tea, allow yourself to eat one crouton. For lunch - again 150 g of cooked fish with Chinese cabbage, greens, and vegetable oil. For dinner - 200 g of boiled beef and a glass of one-percent kefir.

Day 3

The third day will be more complicated than the previous one. After having a coffee or green tea breakfast, you should eat one raw (!) egg and three boiled carrots with a spoonful of vegetable oil for lunch. For dinner, indulge in green apples in the amount that you will need to be satiated.

Day 4

Your usual breakfast will be replaced by apples and parsnip or parsley root fried in vegetable oil. For dinner, spoil yourself with two boiled eggs (no salt!), 200 grams of cooked beef, and again with Chinese cabbage salad with greens and a spoonful of vegetable oil.

Day 5

With green tea or coffee, add a small portion of fresh carrot salad seasoned with lemon juice. For lunch - 500 g of cooked fish and a glass of tomato juice. For dinner, again 150 g of fish and Chinese cabbage.

Day 6

Breakfast of the sixth day is again modest - only black coffee or green tea. Lunch is 500 g of boiled chicken and two kinds of salad to choose from - raw carrot or fresh cabbage. Dine with two hard-boiled eggs and a salad of raw carrots with vegetable oil.

Day 7

On the last day, have breakfast with green tea. For lunch, you can prepare for the first time in the entire duration of the diet any fruits, except bananas and grapes, and 200 beef boiled. For dinner, you can choose something from the diet for yourself, except for the third day.

Vegetable diet

This week-long diet is a whole system of food, which is based on dishes made of cabbage.

The pluses of the vegetable diet are that the amount of vegetables is not limited, which allows you not to feel any sense of hunger, even despite the complete rejection of meat. Your love of vegetables and your desire to lose weight will help you lose 5 kg in a week.

Minuses of the vegetable diet: Heavy, very low-calorie diet. It is good to have vegetables and enough plant fiber, but it is also starving. Dietary depression will be very hard.

Vegetable diet menu

Day 1

Cabbage soup. Tea or coffee. Fruit raw or baked, except for high carbohydrates, such as grapes or bananas. Determine the quantity by yourself, judging by your satiety. Skim milk or nonfat yogurt (200 ml).

Day 2

Cabbage soup. Vegetables are fresh or stewed. One baked potato. Tea, coffee without sugar, mineral water.

Day 3

Cabbage soup. Vegetables and fruit in unlimited quantities. 200 ml. milk or yogurt. Tea, coffee without sugar, mineral water.

Day 4

Cabbage soup. Three or four bananas. Choice of 8 glasses of milk or seven glasses of milk and one glass of yogurt. Tea, coffee without sugar, mineral water.

Day 5

Cabbage soup. Cooked river fish and chicken in unlimited quantities. Six tomatoes. 200 ml. milk or yogurt. Tea, coffee without sugar, mineral water.

Day 6

Cabbage soup. Cooked river fish and chicken in unlimited quantities. Unlimited quantity of tomatoes and other vegetables. 200 ml. milk or yogurt. Tea, coffee without sugar, mineral water.

Day 7

Cabbage soup. Vegetables and fruit in unlimited quantities. 200 ml. milk or yogurt. Tea, coffee without sugar, mineral water.

The Presidential Diet

The presidential diet is a celebrity diet because many celebrities have followed it to lose weight. It was developed by a specialist, the American cardiologist Arthur Agatston.

Observing the most painful problems of modern Americans - obesity and heart and vascular disease - managed to develop a healthy and even tasty version of the food system, which involves adherence to it throughout life.

The diet includes a selection of foods but, like many others, categorically forbids certain fats and sugar. To begin with, the body undergoes a two-week trial period when it completely refuses sugar in any foods. This also applies to glucose, fructose, sucrose, dextrose, and glucose syrup.

You should say goodbye to alcohol, products made of flour, potatoes, and cereals, including bread and pasta, and in general to everything fatty - butter, margarine, cooking fat, fats from meat and milk.

Your diet should appear lean meat, chicken breast, turkey, fish - all these products should be boiled or steamed.

You can eat eggs, low-fat cheeses, cottage cheese and nuts, and vegetables and herbs in salads with olive and sunflower oil without any restrictions in quantity. With dairy products is more complicated - only nonfat products are allowed.

Once you've finished the two-week ordeal, you move on to the next stage, gradually introducing your favorite bread, fruit, porridge, and even a little wine. Determining if you've gotten carried away is relatively easy.

If you lose less than 500 grams a week, it's time to pick yourself up and go back to the first stage of the diet. If you are still doing well, then stretch out the second stage until you have lost the number of kilos you need. So gradually the diet should turn into a way of life.

This diet has almost no disadvantages because it is balanced: it contains low-cholesterol and low-fat foods. At the same time, it has a sufficient amount of fruit. But since water is limited, the risk of constipation increases.

Japanese diet

Japanese specialists developed the Japanese diet, but it has nothing to do with traditional Japanese cuisine.

The diet is designed for 13 days, during which the metabolism is regulated, and the body is rebuilt to another rhythm of work, due to which the health improves, and the weight is reduced. The authors of the Japanese diet promise that the result will last for two to three years.

No sugar, salt, flour, confectionery, alcoholic beverages can be consumed during the Japanese diet. Mineral or boiled water (in unlimited quantities) can be drunk between meals.

To achieve the promised results, the Japanese diet must be followed strictly, adhering to all recommendations and not changing the sequence of menus.

Disadvantages of the Japanese diet: it is essentially a variant of the protein diet. From carbohydrates - only vegetables, and complex carbohydrates no - cereals and bread, so the lack of salt will lose water. The liver and kidneys will be overloaded because the protein will be excreted and spent on energy needs - the function of carbohydrates.

Japanese diet menu

Day 1: breakfast - a cup of black coffee; lunch - two hard-boiled eggs, salad of boiled cabbage with vegetable oil, one glass of tomato juice; dinner - fried or boiled fish.

Day 2: breakfast - a cup of black coffee, one cracker, lunch - fried or boiled fish, vegetable or cabbage salad, seasoned with vegetable oil, dinner - 100 grams of cooked beef, a glass of kefir.

Day 3: breakfast - a cup of black coffee, one crouton, lunch - a large zucchini, fried in vegetable oil, dinner - two hard-boiled eggs, 200 beef, salad of fresh cabbage, dressed with vegetable oil.

Day 4: breakfast - a cup of black coffee, lunch - raw eggs, three large boiled carrots with vegetable oil, 15 grams of unsalted cheese, dinner - fruit.

Day 5: breakfast - raw carrots with lemon juice; lunch - fried or boiled fish, a glass of tomato juice; dinner - fruit.

Day 6: breakfast - a cup of black coffee, lunch - half a cooked chicken, salad with a fresh cabbage or raw carrots, dinner - two hard-boiled eggs, a glass of grated raw carrots with vegetable oil.

Day 7: breakfast - a cup of tea without sugar; lunch - 200 g of cooked beef, fruit; dinner - any of the previous days, except the third.

Day 8: breakfast - a cup of black coffee, lunch - half a cooked chicken, salad with a fresh cabbage or raw carrots, dinner - two hard-boiled eggs, a glass of grated raw carrots with vegetable oil.

Day 9: breakfast - raw carrots with lemon juice; lunch - a large portion of fried or boiled fish, a glass of tomato juice; dinner - fruit.

Day 10: breakfast - a cup of black coffee, lunch - raw eggs, three large boiled carrots with vegetable oil, 15 grams of unsalted cheese, dinner - fruit.

Day 11: breakfast - a cup of black coffee, one crouton, lunch - a large zucchini, fried in vegetable oil, dinner - two hard-boiled eggs, 200 beef, salad of fresh cabbage, dressed with vegetable oil.

Day 12: breakfast - a cup of black coffee, one cracker, lunch - fried or boiled fish, vegetable or cabbage salad, seasoned with vegetable oil, dinner - 100 grams of cooked beef, a glass of kefir.

Day 13: breakfast - a cup of black coffee; lunch - 2 hard-boiled eggs, salad of boiled cabbage with vegetable oil, a glass of tomato juice; dinner - fried or boiled fish.

Banana diet

The banana diet is one of the most enjoyable mono-diets. Bananas are healthy and tasty (unlike, for example, unleavened rice or buckwheat). Due to many natural sugars, bananas are great for nourishing the brain and boosting the mood, so those who go on a banana diet are not in danger of depression.

Bananas contain many vitamins (A, group B, C, E, PP) and minerals (iron, potassium, magnesium, sodium, phosphorus, calcium). A week on a banana diet will remove extra centimeters from your waistline, normalize bowel function and lower your blood pressure.

Do not be afraid of the fact that bananas are calories. They have almost no fat. As a result, thanks to the banana diet, you will lose weight and reduce bad cholesterol.

The disadvantages of the banana diet: there will be a deficit of protein, complex carbohydrates, and crude fiber in the body. That is why you should add some protein to the banana diet menu. If it is proteins from eggs, there will also be cholesterol. Bananas and kefir in unloading mono-days stretched for three to seven days.

Menu of the banana diet

A stricter version of the diet is suitable for those who have only three days to get into shape. The banana diet is designed for three to seven days, during which you can eat bananas in any quantity without restrictions.

This will allow you to lose up to 1 kg per day. At the same time, you need to drink a lot, but only green tea without sugar or normal drinking water at room temperature.

Tip: Bananas are low in protein, and if you want to survive on a banana diet for seven days, you can afford two eggs or a couple of slices of lean beef in that time.

French diet

The French diet is a 14-day diet, during which time the intake of carbohydrates and fats is reduced to a minimum, and an emphasis is placed on protein foods. As a result, the body is forced to burn its fat reserves, thus losing weight.

You can lose up to 8 kg in two weeks. The French diet speeds up the metabolism to not get better after it for a long time. The success of the diet depends on strict adherence to the prescribed menu.

The French diet is suitable for those who cannot imagine life without meat. Allowed foods are lean meat and meat products, bony fish, eggs, fruits, vegetables and herbs, kefir, tea and coffee, and breadcrumbs. Salt, sugar, confectionery and flour products, bread, and alcohol are prohibited.

The French diet has almost no disadvantages, but two meals a day is not enough, massive risk of gallstones.

French diet menu

Day 1

Breakfast: black coffee (hereafter, without sugar).

Lunch: 2 eggs, leaf lettuce, tomato.

Dinner: a piece of lean boiled meat, leaf salad.

Day 2

Breakfast: black coffee, croutons.

Lunch: a piece of boiled meat.

Dinner: ham or cooked sausage without fat, leaf salad.

Day 3

Breakfast: black coffee, croutons.

Lunch: carrots fried in vegetable oil, tomato, mandarin, or orange.

Dinner: 2 eggs, lean sausage, leaf salad.

Day 4

Breakfast: black coffee, croutons.

Lunch: egg, fresh carrots, cheese.

Dinner: fruit salad, kefir.

Day 5

Breakfast: grated carrots with lemon juice.

Lunch: boiled fish, tomato.

Dinner: a piece of boiled meat.

Day 6

Breakfast: black coffee.

Lunch: boiled chicken, leaf salad.

Dinner: a piece of boiled meat.

Day 7

Breakfast: tea.

Lunch: boiled meat, fruit.

Dinner: lean ham or sausage.

The second week is a repeat of the first week.

5/5 - (1 vote)
Author:
Jerry M. Vaughan
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