5 diets whose effectiveness has been proven by scientists

The rating of the most popular diets is based on a survey of professional nutritionists of the dietolog.ru portal and an analysis of queries from the Yandex search engine.

On the eve of the New Year, many strive to get rid of extra pounds and centimeters at any cost in order to show off a slender figure in a festive outfit at the New Year's celebrations. We interviewed well-known nutritionists to find out which diets their patients most often choose when trying to get in shape.

As you know, the best diet is the one you can follow for the rest of your life. Alas, not everyone is guided by this postulate, rushing to urgently lose weight before the holiday.

We emphasize that the rating presented in the article does not reflect the effectiveness of diets. Its goal is just to analyze the popularity of certain diets among Russians.

Malysheva's diet

(193 thousand requests per month in the Yandex system)

Elena Malysheva’s diet is a set of ready-made food for weight loss, designed for 4 meals daily. The effect of the diet is due to the low calorie content of foods (800-1200 kcal), a minimum of fat, salt and sugar. Every week you also need to have a carbohydrate fasting day, on which you can eat only cereals.

PROS: No need to waste time preparing food. Eating frequently relieves hunger. Weight loss occurs gradually, at a safe pace (up to 6 kg per month), preventing health risks due to rapid weight loss. Since the diet is balanced in nutrients, it can be followed for a long time.

CONS: Many people complain about the “tidy sum” that they have to pay for ready-made sets consisting of the most simple products - cereals, eggs, vegetables, chicken, fish, cereal bars and the like. After all, cooking eggs, cereals and chicken soups on your own is not expensive either in terms of money or time. And counting calories with a minimum of practice will not cause any trouble.

"Japanese" diet

An economical two-week diet with excellent results. Nutritionists say that the lost weight will not return, since this diet has a beneficial effect on normalizing metabolism. This technique is a medical development: it helps to rebuild the metabolism and maintain the achieved weight loss results for 2-3 years, subject to a rational diet after leaving the diet. The keys to losing weight quickly lie in monitoring your diet and eating clearly labeled foods. The sequence of days is also not allowed to be changed. The diet requires compliance with the drinking regime and exclusion from the diet: sugar, salt, alcohol and flour products. Dinner after 19.00 is not permitted.

Menu: lean meat, fish, eggs, seafood, vegetables and fruits, vegetable oil, dry bread and cheese are also allowed, but in limited quantities. It is preferable to drink coffee without sugar and milk.

Pros: effectiveness and significant weight loss.

Cons: not balanced; requires additional multivitamins; oversaturated with proteins.

Ducan's diet

(115 thousand requests)

The Dukan diet refers to high-protein or low-carbohydrate diets. The basis of the diet is protein products, but carbohydrates and fats are reduced to a minimum. Protein nutrition in conditions of severe deficiency of other nutrients forces the body to intensively use up its fat reserves.

PROS: The diet imposes virtually no restrictions on the volume of food - only on the choice of products. Weight decreases at a rapid pace - up to 3-5 kg ​​per week.

CONS: The diet is not balanced in nutrients, is poor in vitamins and minerals, and therefore carries high health risks. The first of them is the development of ketosis (carbohydrate starvation), which is expressed in loss of strength, decreased immunity, increased cholesterol in the blood, swelling and headaches. This diet has an impressive list of contraindications and poses a serious threat to the body - especially to the gastrointestinal tract, nervous and cardiovascular systems.

"Kremlin" diet

The diet is widely popular among celebrities, in part because of its effectiveness. Despite rather contradictory reviews, thousands of women who want to lose weight without compromising their health resort to such a diet. The essence of the diet: limiting carbohydrates entering the body with food. Directly for correct calculation, a special table has been developed indicating the amount of carbohydrates in a particular product. The product has a so-called cost, measured in conventional units. The diet is divided into several stages with different contents of cu. carbohydrates per day. This helps you lose weight quickly and avoid gaining it back. There is no need to monitor the caloric content of food. An important point of the diet is the mandatory consumption of fluid in large quantities.

Menu: meat, fish, cheese, eggs, vegetables.

Pros: do not adhere to strict and rigid diets; does not require calorie counting.

Cons: the presence of fatty and fried foods on the menu, as well as foods high in cholesterol.

When choosing a diet, do not forget about your chronic diseases. We also recommend that you consult your doctor first. We wish you great results! Good luck!

If you are interested in this article, you can also read the rating of the TOP 10 best exercises for losing weight at home.

Buckwheat diet

(51 thousand requests)

The buckwheat diet refers to mono-diets based on the consumption of one product. The food consists of small portions of steamed buckwheat without salt, oil or other additives. Weight loss due to a poor and monotonous diet.

PROS: Simplicity and low cost of the diet, normalization of blood cholesterol levels, rapid weight loss (up to 5 kg per week).

MINUSES: A tasteless, monotonous diet poses a big psychological and physiological problem: irritability, weakness, dizziness, headaches and other disruptions in the body’s functioning develop. Due to nutritional deficiencies, this diet should not be followed for more than two weeks. There is a large list of contraindications. At the end of the diet, the lost weight comes back, and, as a rule, with excess.

Alternatives

If you are not satisfied with the listed features of a rigid nutrition system, but want to cleanse your body, pay attention to fasting days. In fact, a fasting day is a short version of a strict diet for 1-2 days.

Options for fasting days

In just a day you can say goodbye to 0.3-0.5 kg and remember the forgotten feeling of lightness. The intestines will be unloaded, and the body will receive a tonic shake.

Grape day

During the day we eat grapes (3 kg), drink water and herbal decoctions.

Potato

We eat one and a half kilograms of baked potatoes per day. Without salt and seasonings, dill, parsley and other herbs are useful to enhance the taste. Low-fat sour cream is allowed. You can drink clean water, green tea without sugar and herbal infusions. We eat small meals five times a day.

Tea with milk

If you like to drink tea with milk, this option is ideal for you. To do this, take 1.5 liters of milk, bring to a boil, but do not boil. Add 5-6 tbsp there. spoons of black or green tea. Leave for 10 minutes, strain, and then drink little by little throughout the day. Alternate milk tea with plain water.

Chocolate

Sweet tooth will please. You will need 300 g of natural dark chocolate. Eat chocolate with purified water and unsweetened tea. 100 g of chocolate contains approximately 500 kcal; in just one day you will consume the maximum permissible 1500 kcal.

Kefir diet

(34 thousand requests)

The kefir diet is also a mono-diet based on the consumption of low-fat kefir. In more gentle options, a minimum amount of other dietary products is acceptable: apples, vegetables, lean meat. Weight loss is explained by the low calorie diet and the diuretic effect of kefir.

PROS: Simplicity and affordability of the product, accelerated rate of weight loss - up to 5 kg per week.

MINUSES: This diet is designed for a short period of time, since if it is followed for a long time, disorders of the digestive system develop: gastritis, intestinal upset, flatulence. There is a fairly extensive list of contraindications. Due to the ban on many foods, the diet is difficult to maintain psychologically. After finishing the diet, the weight quickly returns.

Diet "Maggi"

Not very strict, but very effective diet, designed for four weeks. This diet has nothing in common with the well-known bouillon cubes and is named after the name of its creator. By following the Maggi diet, you can eat nourishingly and tasty, while losing 10-20 kg per month. The peculiarity of the diet is that it activates chemical processes in the body, allowing it to independently break down fatty tissue and remove toxins. There is no need to count calories, and the dishes included in it are extremely simple and understandable. Based on the initial menu, you can create an approximate diet for the day and just try not to overeat. To quickly achieve results, it is recommended to follow the diet rules: do not violate the diet; do not replace products; observe drinking regime; cook vegetables without adding meat broths, oils and fats. If you fail, start over. Rapid weight loss will also be accelerated by additional physical activity.

Menu: fruits, vegetables, dairy products, meat, fish.

Pros: do not adhere to strict diets; has a lasting result.

Cons: requirement of strict adherence to the menu; not recommended if you are allergic to eggs.

Diet "Doctor Bormenthal"

(33 thousand requests)

The nutrition system according to “Doctor Bormenthal” is not a diet in the classical sense. Rather, it is a healthy, balanced and varied diet plus psychological support and motivation that helps patients follow dietary recommendations with pleasure and enthusiasm.

PROS: This method, unlike others, includes long-term customer support from experienced specialists. A professional approach ensures effectiveness, safety and reliable prevention of relapse of extra pounds. Clients are taught in practice how to create the right diet, rich in all nutrients, focusing on their individual taste preferences. There are no bans on products: only their quantity is regulated. The physiological nature of nutrition and psychological comfort make it easy to adhere to this system throughout your life.

CONS: Group psychotherapeutic trainings, personal supervision, individual consultations, diet analysis and constant psychological support are not cheap. As a rule, this method is resorted to by people who have unsuccessfully tried many diets and are desperate to lose weight on their own.

The most popular and effective diets

When choosing a diet, you need to focus on your physical capabilities and willpower. The hungrier the diet with many restrictions, the faster the breakdown will occur.

Hollywood diet for 2 weeks

This is a strict diet with a lot of restrictions and low daily calorie content. The duration is 14 days, after which you can lose from 7 to 15 kg, depending on the initial weight and physical activity.

The basic principles are the exclusion of sugar and salt, the refusal of fats, and a categorical ban on bakery products. The advantage of the diet is to quickly get rid of extra pounds.

If you add raisins, ripe persimmons and dried apricots to natural yogurt, you will get a healthy dessert.

Sample menu for the day:

• There is no breakfast as such, you are allowed to drink a cup of coffee or tea without sugar or other sweeteners.
• Lunch - a few boiled eggs, 1 tomato, coffee.
• Dinner - a small piece of lean meat, vegetable salad.

Fish can be alternated with lean meat, vegetables with fruits. The daily amount of calories is from 600 to 800.

Dukan protein diet minus 20 kg

It will be useful for those people who want to lose weight, but do not want to lose muscle mass. The duration depends on the initial weight. There is a diet designed for 1 month, but there is also a longer one - about 3 months. If you stick with it, you can lose 20 kg in 2-3 months.

Sample menu for 1 week:

Breakfast	2 breakfast	Dinner	Afternoon snack	Dinner	Before bedtime
Monday	A glass of milk or kefir	Rice porridge 150 g	200 g boiled beef	200 g vegetables	250 g boiled fish, 2 boiled eggs
Tuesday	Tea or coffee	150 g cottage cheese	1 part boiled chicken breast, 150 g buckwheat porridge	200 g vegetables	Steam omelette of 2 eggs, 150 g of boiled fish
Wednesday	Cocoa	200 g fish	150 g rice or buckwheat porridge, 100 g seafood	Vegetable stew with rice	Scrambled eggs, 150 g boiled meat
Thursday	Decoction of fruits or vegetables	1 boiled breast	Vegetable and rice soup, a piece of dark bread	200 g vegetables	200 g fish, 2 hard-boiled eggs
Friday	A glass of kefir	Rice and vegetable stew	150 g fish, 2 pcs. potatoes	200 g cottage cheese	Lamb 100 g, 2 eggs
Saturday	Kefir or decoction	2 eggs, a piece of bread	150 g buckwheat, 100 g lean meat	200 g vegetables	200 g fish, 150 g cottage cheese
Sunday	Milk or kefir	200 g fish, a glass of tomato juice	150 g fish and the same amount of rice	200 g vegetables	Steam omelette, 2 apples

90 day separate food diet minus 30 kg

This is a cyclical type of diet that lasts 3 months, after which you can lose 30 kg. The diet menu is divided into 4 days, which are repeated in a circle:

• Protein - during the day you can only eat protein foods - lean meat and fish, eggs;
• Starchy - the basis of nutrition consists of vegetables and fruits with starch - potatoes, bananas, grapes;
• Carbohydrate - you can eat vegetables and cereals;
• Vitamin - the menu is dominated by fruits.

For breakfast salads, use olive oil and lemon.

After 4 days, the diet is repeated again, starting with a protein day, and so on for 90 days. The menu is compiled individually, based on personal preferences. Sauces and spices are excluded; only olive oil or lemon juice is used to dress salads.

Malysheva's diet

The duration of the diet is 2 months, during which you can lose up to 25 kg. The basis of the diet is low-fat fermented milk products, lean meat and fish. It is strictly forbidden to combine proteins and carbohydrates.

The daily calorie content of food is 1200 kcal at the beginning of the diet, gradually decreasing to 1000.

The kefir diet will be considered one of the simplest and most inexpensive diets; the results will not be long in coming.

Kefir - in 3 days minus 5 kg

Duration - 3 days, result - 5 kg or more. The basis is low-fat kefir, the amount per day is 1.5 liters. Menu: 200 ml of kefir every 2 hours. This is a classic diet option. If it’s difficult to stick to it, you can switch to a more gentle option - in addition to kefir, introduce snacks from fruits, vegetables, lean meat or fish.

Buckwheat - in 7 days minus 10 kg

The diet is complicated because the diet is meager and it is difficult to eat only one buckwheat for a week. But in 7 days it takes 10 kg. Buckwheat can be eaten in unlimited quantities, the main thing is to cook it correctly. It is forbidden to season porridge with salt or oil; cooking cereals is allowed only in water.

Before each meal you need to drink a glass of water. The diet is effective, but harmful, because it is unbalanced. Therefore, in order not to harm the body, it is necessary to additionally take vitamin and mineral complexes. To enhance the effectiveness of the diet and improve its results, you need to play sports, giving preference to cardio training.

Kremlevskaya

The principle of the diet is to strictly monitor the amount of carbohydrates, which should not exceed 40 units per day. Prohibited foods are flour products, sweets, sugar. It is recommended to limit protein. The diet can last from 1 week to 3 months. In 7 days you can lose 5 kg, in a month - from 10 kg, in 3 months - about 30 kg.

Menu for 1 week, 20 units. per day (if the diet lasts longer, the menu can be repeated cyclically):

Monday

• Breakfast - cottage cheese, 2 boiled eggs, tea or coffee without sugar;
• Lunch - vegetable salad (cucumber, tomato, cabbage) with vegetable oil, meat cabbage soup with sour cream, grilled steak, sugar-free drink;
• Dinner - boiled cauliflower, fried chicken breast without breading, drink without sugar.

Tuesday

• Breakfast - fried eggs with ham, a drink without sugar;
• Lunch - salad with mushrooms and vegetables, steak, vegetable soup;
• Dinner - tomato salad, boiled or fried fish, sugar-free drink;

Wednesday

• Breakfast - hard cheese, 2 boiled sausages, a drink without sugar;
• Lunch - baked fish, sauerkraut salad;
• Dinner - boiled beef with broccoli, a drink without sugar.

Thursday

• Breakfast - omelet with cheese, drink without sugar;
• Lunch - fish soup, fried chicken, turnip puree;
• Dinner - leaf salad with vegetable oil, lemon juice and pumpkin seeds, lula kebab, sugar-free drink.

Friday

• Breakfast - scrambled eggs with tomatoes and mushrooms, a drink without sugar;
• Lunch - Greek salad, steak, celery soup;
• Dinner: grilled chicken, vegetable salad, glass of kefir.

Saturday

• Breakfast - cottage cheese with berries, drink without sugar
• Lunch - meat hodgepodge, egg salad, boiled chicken and cucumbers with vegetable oil;
• Dinner - steak with vegetables (pumpkin, kohlrabi, bell pepper, asparagus, other non-starchy vegetables), a drink without sugar.

Sunday

• Breakfast - omelet with ham and mushrooms, a drink without sugar;
• Lunch - vegetable soup, pork chop, lettuce;
• Dinner - boiled sausages, stewed cauliflower with green peas, apple.

For those who cannot do without coffee, the French diet is suitable.

French

Lasts 2 weeks. Not only the selection of products matters, but also the number of servings. Every day the weight will decrease by 1.5-2 kg. The diet is strict, it can be repeated no more than once every six months.

Menu for 14 days:

Days 1 and 8:

• breakfast - coffee;
• lunch - lettuce, 1 tomato, 2 boiled eggs;
• dinner - boiled lean meat, lettuce.

Days 2 and 9:

• morning - coffee and 1 cracker;
• lunch - boiled meat;
• evening - 2 circles of boiled sausage or ham, lettuce.

Days 3 and 10:

• breakfast - coffee;
• day - carrots fried with 1 tomato and orange;
• in the evening - 2 soft-boiled or hard-boiled eggs, a slice of sausage, a leaf of lettuce.

Days 4 and 11:

• morning meal - coffee;
• daytime - boiled egg, raw carrots, slice of low-fat cheese;
• dinner - fruit salad, a glass of low-fat kefir.

Days 6 and 13:

• breakfast - coffee;
• lunch - a piece of boiled chicken, a leaf of lettuce;
• evening meal - 200 g of boiled lean meat.

Days 7 and 14:

• morning - tea;
• lunch - boiled meat, fruit;
• evening - a couple of slices of ham or low-fat boiled sausage.

Between meals, you can drink ½ cup of low-fat yogurt as a snack.

Fasting days for weight loss

Warm up friendly meetings with fruit-based tea. They will keep you in a good mood and a positive result of your diet.

If the diet lasts a long time - from 1 month or more, it is recommended to spend fasting days every week, consuming only low-fat kefir, water or decoctions based on fruits and vegetables.

The fact is that with long-term diets, at some point, the body stops losing weight, because it gets used to working under the conditions of a new diet. Therefore, the body needs a “shake-up” in the form of even greater dietary restrictions in order to restart the process of burning subcutaneous fat.

Kremlin diet

(32 thousand requests)

The Kremlin diet, like the Dukan diet, is low-carbohydrate - with the difference that fats are not limited. Its operating principle is to minimize the saturation of the body with carbohydrates by replacing them with proteins and fats. Thus, the cause of weight loss is artificially created carbohydrate starvation of the body.

PROS: No feeling of hunger, rapid rate of weight loss - up to 5-6 kg per week.

MINUSES: A complete ban not only on sweets, but even on cereals, potatoes and bread - not everyone can endure such deprivations. Being saturated with fats and poor in vitamins, microelements and fiber, the Kremlin diet creates risks for the cardiovascular system, liver, kidneys, gastrointestinal tract and has a huge number of contraindications.

"Brazilian" diet

A two- to four-week effective diet with a fairly strict and limited menu. If you want to be slim and fit like Brazilian beauties, you will have to drink plenty of fluids, be patient, and devote at least half an hour a day to physical exercise. Just two weeks of following a diet allows you to get rid of 4-5 kg ​​of excess weight without the slightest harm to your health. This dietary complex is low-carbohydrate and allows you to lose weight in the shortest possible period of time. The diet does not require large investments and does not contain rare ingredients. The essence of the dietary program is to reduce the carbohydrate intake, which leads to the process of “extracting” them from reserve fat reserves by the body. Preference is given to protein products that saturate the body and help build muscle mass. The diet does not allow breakdowns and prohibits: flour and confectionery products, fatty, fried foods, sugar and alcohol.

Menu: fresh beef, chicken, eggs, vegetables.

Pros: well tolerated; the result lasts for a long time.

Cons: only contraindications in the form of pregnancy and serious chronic diseases.

Diet "6 petals"

(31 thousand requests)

The “6 petals” diet is based on the principles of mono-diet and separate nutrition. The essence of its action is the daily separate consumption of foods according to the main nutritional components - proteins, carbohydrates and fiber, as a result of which the body finds itself in conditions of shortage of certain necessary substances. There is also a limit on the volume of foods to create a calorie deficit.

PROS: Short-term and quick effect: in six days of the diet you lose 4-5 kg.

MINUSES: Feeling of hunger, complete refusal of sweets and starchy foods, boring, monotonous diet (you can only eat one product every day of the diet). Due to a poor diet, there are many contraindications. After returning to the regular menu, the lost kilograms, as a rule, return.

Other popular crash diets

We have listed the main types of strict weight loss systems. If you don't like them, you can choose other options.

For 3 days

You can lose 5 kg. Repeat no more than once a month, as it is too heavy. The diet for all three days is as follows:

• Breakfast: 1 soft-boiled egg.
• Lunch: 150 g low-fat cottage cheese, a cup of tea.
• Dinner: 150 g low-fat cottage cheese, a cup of tea.

Then until the next morning only mineral water. Salt and sugar are excluded.

For 7 days

Also called "skinny". Lost 7 kg in a week. Such an amazing weight loss result is achieved through a low daily calorie menu. In addition to main meals, drink various freshly squeezed juices more often: pomegranate, orange, apple, grapefruit. It is not at all necessary to start a 7-day diet on Monday; on the contrary, start in the middle of the week; it is psychologically better tolerated.

• Day 1: 200 g vegetable salad or vinaigrette, 4 glasses of juice.
• 2nd: 200 g low-fat cottage cheese and 4 glasses of juice.
• 3rd: a liter of low-fat kefir for the whole day.
• 4th: 100 g dried apricots or apricots, 4 glasses of juice.
• 5th: 200 g of boiled chicken breast without salt and 4 glasses of juice.
• 6th: 500 g apples and juice.
• 7th: unlimited mineral water until 12 noon, in the afternoon - oatmeal with water.

On the one hand, a “skinny” strict diet is very effective. On the other hand, you will constantly be hungry. Therefore, such a system is suitable only for very purposeful people.

For 14 days

Otherwise called "Awesome". The diet is very simple and inexpensive. During the period of dietary restriction, you will say goodbye to 5-7 kg. For plus size people the loss will be up to 12 kg.

Physical activity is prohibited, since “Stunning” is already very heavy. It can cause such unpleasant consequences as:

• weakness and dizziness;
• cardiopalmus;
• reduced immunity;
• exacerbation of chronic diseases;
• menstrual irregularities;
• feeling of apathy, nervousness;
• deteriorated condition of hair, skin and nails;
• fainting.

Think carefully before following such a strict diet. Consult a specialist.

Menu

First week

• Monday: we drink only freshly brewed unsweetened green tea, you can add a few slices of lemon.
• Tuesday: 4 tbsp. low-fat kefir or natural yogurt (drink in small portions throughout the day).
• Wednesday: 1.5 liters of mineral water without gas.
• Thursday: unlimited clean water, one large green apple.
• Friday: 5 tbsp. low-fat milk.
• Saturday: repeat Monday's menu.
• Sunday: repeat Friday's menu.

Second week

• Monday: 3 sour apples, baked in the oven.
• Tuesday: kefir or yogurt (4 tbsp.).
• Wednesday: sliced ​​3 fresh cucumbers without salt, clean water without restrictions.
• Thursday: green tea with lemon, rosehip infusion or herbal infusions.
• Friday: low-fat milk (5 tbsp.).
• Saturday: repeat Monday's menu.
• Sunday: only clean water.

There are no strict diets for a month, except for protein and carbohydrates. After all, a rigid system is in itself a huge stress for the body, and stretching it out for such a long period is fraught with serious disruptions in the functioning of internal organs.

Mono-diet

(15 thousand requests)

The name speaks for itself: we are talking about a diet, following which you need to consume only one permitted product or a small group of products. We have already touched on this topic, talking about buckwheat and kefir diets. There are also a great many mono-diets in various variations: rice, fish, vegetable, fruit, cottage cheese and even chocolate. PROS: Obvious advantages include simplicity and low budget. Typically, mono-diets do not last more than 2-3 days, so they are unlikely to have time to cause damage to physical health and psyche.

DISADVANTAGES: Mono-diets do not provide any dietary variety. No matter how healthy a product is, it will not be able to meet the need for the entire spectrum of nutrients. The body needs fats, proteins, and carbohydrates - therefore any long-term mono-diets are harmful to health. In addition, the results of mono-diets are usually unstable: as soon as you return to a normal diet, the kilograms you lost will return.

Quitting the diet

To ensure that the lost kilograms do not come back, we complete the strict diet correctly. The solution to each described weight loss system is selected individually. So, for example, if you followed The Amazing Diet, you should be very careful when switching to a regular diet. Every day, introduce 100-200 g of some product, since the stomach is accustomed to receiving tiny portions of food.

Upon completion of the drinking program, for the first days, eat light boiled food, preferably vegetables, also porridge and cottage cheese. Raw vegetables and flour foods are introduced into the diet 3-4 days after the end of the event.

The basic principles of exit remain the same for all weight loss programs:

1. Avoid fatty, fried and smoked foods.
2. Introduce new products gradually.
3. Have fasting days once a week.
4. Don't forget about the correct ratio of proteins, fats and carbohydrates.
5. Don't indulge in sweets and alcohol.
6. Don’t forget about dynamic physical activity: jogging, walking, cycling, etc.

Mediterranean diet

(7.5 thousand requests per month in the Yandex system)

The Mediterranean diet is a nutritional system that corresponds to the food traditions of the peoples of the Mediterranean countries. The diet is based on unrefined cereals, flour products from durum wheat, vegetables and fruits, supplemented with dairy products, eggs, nuts, olive oil, fish and lean meat. Only store-bought sweets, sausages, animal fats, snacks and other fatty, high-calorie foods are excluded from the diet.

PROS: An undeniable advantage is the balance and variety of the menu. Eating 5 times a day in sufficient portions promotes satiety and good health. Weight loss is happening at a slow pace, but its results are relatively stable.

CONS: Products on the Mediterranean diet must be natural, high quality and freshly prepared, which requires a significant investment of time and money. Lovers of sweets, pastries, sausages and smoked meats will find it psychologically difficult to give up these dishes.

"Soup" diet

A tasty and effective diet based on a special fat-burning soup. The uniqueness of the diet lies in the use of a special, tasty, aromatic and satisfying soup as a main dish at every meal. It is allowed to supplement the soup with: fruits, vegetables, dairy products and lean meat. It is not necessary to break up your meals into breakfast, lunch and dinner. You can eat soup at any time of the day, in unlimited quantities, as soon as you feel hungry. The diet also requires adherence to a food regimen, which allows you to reduce the volume of soup portions consumed. And vegetables and fruits will provide the body with necessary vitamins. For 7 days of the diet, you must exclude bread and all other foods not included in the main menu. Alcohol and soda are also prohibited. A week of proper dieting is equal to 5 kilograms of excess weight lost.

Menu: soup made from onions, white cabbage, bell peppers, carrots, celery and tomatoes; lean meat, vegetables and fruits.

Pros: the ability to eat soup in unlimited quantities; variety of diet; the ability to use salt and spices in cooking.

Cons: purchasing soup ingredients in winter.

Apple diet

(6.2 thousand requests per month in the Yandex system)

The apple-based diet is an express diet. Its options are represented by a mono-diet or a combination of apples with a small amount of other dietary products: kefir, cottage cheese, buckwheat, eggs, etc.

PROS: Easy to use and quick results. The diet is suitable for those who love apples, but for others it will be difficult to adhere to due to dietary monotony.

DISADVANTAGES: The diet does not provide a lasting feeling of fullness and provokes diseases of the gastrointestinal tract. The results of weight loss are very unstable.

conclusions

As you can see, there is a great variety of diets - plenty to choose from! But, in any case, before following any strict diet, we recommend that you consult a doctor, since chronic diseases, allergic reactions and other health problems can be a good reason for abandoning the diet.

And one more important warning. Following the popular belief “the faster the weight is lost, the better,” when compiling the rating, we included rapid weight loss with a particular diet as a “plus.” However, from a medical point of view, this is an absolute minus. No matter how attractive the short-term prospects of diets may seem to you, remember that if the weight goes away too quickly, it comes back even faster.

The main principle that should be followed in the pursuit of beauty is not to harm your body. And if on the eve of the holidays you are faced with an alternative: to maintain your health or to squeeze into an elegant dress one size smaller for a couple of evenings, then the choice is obvious, isn’t it?

Author: Elena Novgorodtseva

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How to choose a diet?

When choosing one or another system for quick weight loss, you need, first of all, to realize the following: express diets with strict rules allow you to quickly lose extra pounds, but do not lead to long-term results. The essence of such nutrition systems is rapid weight loss by significantly reducing the number of calories consumed. Therefore, anyone who wants to not just lose a few kilograms, but lose weight forever, needs to gradually switch to proper nutrition.

Those who want to get quick results also need to take into account some rules to make sticking to the diet as comfortable and easy as possible:

• The most correct thing is to choose the diet in which the products (or the main product) are as accessible as possible. After all, mono-diets are often based on one product. On mono-diets, weight loss occurs more actively, but at the same time the body does not receive enough of the substances it needs, since such nutrition is unbalanced.
• It is better to stick to a diet that does not use overly complex recipes and menus. In this case, you won’t have to spend too much time in the kitchen, and, accordingly, there will be fewer temptations to eat something forbidden.
• The correct way out of the diet is important. Ideally, a person should gradually switch to proper nutrition.

Energy diet (ED)

A system that allows you to lose weight relatively quickly and without much effort. The average effectiveness of the program is from 10 to 30 kg in 5-6 months. ED is a complex that makes it possible to adjust body weight. You can lose weight and gain weight – you just need to choose the right mixture.

The ED line consists of a number of cocktails with different compositions. What can a diet do? In addition to weight correction, it allows you to change eating habits, heal the body, and improve digestion. Cocktails are very convenient to use.

The disadvantages include the high cost - this is not the most affordable diet for weight loss. For those who can afford cocktails, it is not always convenient to purchase them - the network of specialized stores is not yet very extensive. The composition of the product is not natural. In addition, this is not the fastest diet - the program is designed for a relatively long period.

Mediterranean diet

According to scientists, people living in the Mediterranean zone, in particular Italy, Greece, and Spain, have better health indicators than other countries. It has been proven that the eating style of these peoples protects against the development of cardiovascular diseases, helps maintain slimness, and has an anti-cancer effect.

The basis of this diet is seafood and fish, vegetable oils, vegetables, and whole grain cereals. Instead of salt, a variety of herbs are used as spices.

The presence of wine, rich in natural sources of resveratrol and phenolic compounds, helps to improve the health of these peoples. Regular physical activity is a necessary part of the Mediterranean diet.

This diet can be successfully used for a long time.

Ornish diet

This is a low-fat diet created by Dean Ornish, a professor of medicine at the University of California. It is aimed at improving heart health, losing excess weight, lowering cholesterol and blood pressure.

What is the essence of the diet?

The main rule of the Ornish diet is that fat should make up no more than 10% of the total calorie intake. At the same time, it is advised to exclude meat and fish, butter and margarine, olives, avocados, seeds, nuts, fatty dairy products, sweets, and alcohol.

The diet may include low-fat dairy products, egg whites, and low-fat crackers. You can consume legumes, fruits, grains, and vegetables without restrictions.

In addition to diet, Ornish advises exercising (at least 30 minutes five days a week or 60 minutes three days a week), managing stress through yoga and meditation, and spending time with people you love.

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What Science Says

Ornish's Intensive Lifestyle Changes for Reversal of Coronary Heart Disease study, published in the Journal of the American Medical Association in 1998, found that people following his diet lost 10 kg in one year and maintained 5 kg after five years. different from the original one.

In the Stanford University study mentioned above, people on the Ornish diet lost an average of 2.2 kg over the course of a year. However, Dr. Michael L. Dansinger in 2005 obtained different results from the Comparison of the Atkins, Ornish, Weight Watchers, and Zone Diets for Weight Loss and Heart Disease Risk Reduction. Over the course of a year, subjects on the Ornish diet lost 3.3–7.3 kg, and those on the Actins diet lost 2.1–4.8 kg.

Possible harm

As with the vegan diet, people on the Ornish diet may be deficient in protein and vitamin B12. Therefore, it is worth taking this vitamin in supplements and more often including legumes rich in plant protein in your diet.

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Raw food diet

The raw food diet dates back to the late 80s of the 19th century, when the Swiss physician Max Bircher-Benner “cured” himself of jaundice by eating raw apples (3). He popularized a diet that has come into various forms today and is known as the raw food diet. There is no single, definitive book on the raw food diet. A search on Amazon.com revealed 21,000 books on raw food consumption. A raw food diet often means strict vegetarianism, but not always. Raw meats, milk and cheeses may also be included in the meal. Raw food is considered to be food that has not been heated above 460C, has not been refined, has not been microwaved, has not been genetically modified, or has not been exposed to herbicides or pesticides. There has been very little research into the health benefits of a raw food diet, due to the difficulty of randomizing people on a strict diet at any time point. The few experiments that have been carried out have a crossover design.

Assumptions.

Raw foodists claim that raw foods are healthier than cooked foods because cooking destroys most of the vitamins and minerals and all phytonutrients in foods. Cooking also destroys the enzymes found in raw foods, which raw foodists believe are essential for good health.

Promises.

Raw food dieters are promised many things: weight loss, improved health, detoxification of the body, prevention and cure of diabetes, mental clarity.

Advantages.

The diet is rich in vegetables and fruits, which means it contains most of the vitamins and minerals that are found in abundance in these foods. It is also high in fiber and phytonutrients. Avoid foods rich in added sugar, salt and fat. Most experience weight loss because this diet provides only about half the calories people usually eat (4). Raw foodists often become experts at drying foods, sprouting grains, and blending fruits and vegetables to add variety to their diet.

Flaws.

The diet is difficult to follow and cooking can be tedious. Problems with nutrition arise, despite the fact that some establishments offer vegetarian food, it is not always raw. Not all assumptions about the health benefits of raw foods are true. Cooking increases the bioavailability of certain nutrients that are not well absorbed. Lycopene, the carotenoid that gives tomatoes their red color, is better absorbed after processing, with absorption increasing by 55% compared to the raw state (5). Other vegetables—kale, carrots, spinach, mushrooms, asparagus, cabbage, and peppers—can provide more nutrients when cooked than when eaten raw (6).

Cooking meat improves digestibility and also destroys pathogens that may be present in the raw product. Consuming raw foods such as Brussels sprouts, milk, cottage cheese and raw milk yogurt increases the risk of foodborne illness. The Centers for Disease Control and Prevention assessed illnesses from consumption of dairy products from 1993 to 2006. Sixty percent of dairy food poisoning outbreaks are associated with raw consumption (7). Harvard anthropologist Richard Wrangham says cooking made us human (8).

What athletes need to know about a raw food diet.

The greatest difficulty of a raw food diet from the point of view of active people is providing enough energy and protein. Athletes require more energy and protein to train and compete, and a raw food diet makes it difficult to get the energy and macronutrients they need. Although data are limited, there are concerns about decreased bone density. In a cross-sectional study of 18 men and women who followed a raw food diet for an average of 3.6 years, they had significantly lower lower back and hip bone density compared to an age-matched group on a mixed diet (9). In this small study, researchers also found a lower body mass index (mean, 20.5 kg/m2) in the raw food group compared to the mixed diet group (25.4 kg/m2).

In another, larger cross-sectional study involving 216 men and 297 women following a raw food diet for an average of 3.7 years, researchers wanted to clarify the effect of raw food consumption on body weight (10). They divided the subjects into 5 groups based on the proportion of raw foods in their diet: 70 – 79%, 80 – 89%, 90 – 94%, and 95 – 99/100%. The average decrease in body weight during the raw food diet period was 9.9 kg for men and 12.0 kg for women. Insufficient weight according to body mass index (9; BMI-18.5 kg/m) was recorded in 15% of men and 25% of women. Particular attention should be paid to female athletes under 45 years of age, 30% of whom have amenorrhea; Cycle disorders are observed more often in women who consume over 90% raw foods than in those who consume less.

Athletes on a raw food diet may not be getting enough calcium, iron, and vitamin B12 from their diet and may need to take supplements.