With the onset of spring, the word “diet” becomes simply magical. Most women, and even men, begin to think about getting their figure in order. After all, the season of open clothing and beach holidays is ahead. Looking through various options, everyone wants to find a diet after which the weight does not return. These really exist. Today we will look at the most popular and reliable of them.
Rule #1. Power control
This is a norm of life that will have to be taken into account. You always, generally always, need to monitor your diet. After completing the course and achieving a normal weight, there are more concessions, but still the daily diet should not exceed 1.5 thousand kcal. If you go to the gym and do strength training, then increase this amount to 2 thousand kcal.
And yet, caloric intake is calculated per day. If you ate cake today, we subtract it from the general norm. For example, 1.5 thousand kcal was taken for it, but the cake added 650 kcal. For the rest of the day you can count on only 850 kcal. Then everything will be alright. This rule works vice versa. If today the day passed in a half-starved state, this does not mean at all that there are “free calories” left for tomorrow and for them you can get a bonus in the form of a second serving.
Magi
A fairly well-known protein diet, the basis of which is eggs and chicken fillet.
The first days are very difficult. This is where you need to drink enough water, not tea, juice and the like, but water.
In order to achieve results, you must strictly follow the menu. After 2-3 weeks, usually, you already get used to the menu, and you no longer want anything forbidden.
Within a month, about 15-20 kilograms are lost, the volumes go down significantly. During this time, the attitude towards food changes.
Rule #3. Learning to enjoy not food
Be honest: there are no diets after which the weight will not return, especially if you are used to eating buns to eat your worries. Therefore, look for alternatives. Go for walks, buy a new lipstick/air freshener for your car, take pictures of your surroundings, but just don’t delight your body with yet another cake. Conversely, if you promised yourself dessert, then you shouldn’t refuse, even if everything went badly. It's just food, not reward or punishment. If you have mastered these rules, then you can move on to considering diets after which the weight does not return.
Low-carbohydrate diet
Or the keto diet. She eliminates carbohydrate foods as much as possible. This is what allows you to lose body fat with minimal damage to your muscles. This does not happen because you exhaust your body with training or starve yourself. The keto diet is the only diet that has a scientific basis.
If you stop taking carbohydrates, your body has to readjust itself. It begins to receive energy from free fatty acids, which accumulate in subcutaneous fat. That is why it is first on the list of diets after which the weight does not return. Reviews from a huge number of people fully confirm this. But pay attention to the rules that we discussed above.
The diet is excellent and gives excellent results. But if, after finishing it, you allow yourself carbohydrates in all their variety (buns, cakes, sweet soda), then your results will be lost. After a keto diet, weight returns only if you have not learned the reasons for its gain and continue to exceed the amount of carbohydrates consumed with minimal physical activity.
How to lose weight twice as fast and not gain weight again
In order for the extra pounds to flow away faster, and most importantly, so that they don’t come back, you need to keep diaries, and two at once. In one you will record what you ate and how much. In the other, how much you lost in mass and volume.
This really helps. Scientists from several universities drew attention to the power of diaries and notes, and their studies confirmed that regular entries are a powerful stimulant that saves you from excess weight.
Measure and record
Scientists from Cornell University noticed that people who measured and recorded their weight daily lost more extra pounds and were much more successful in maintaining their new shape than those who did not keep a diary.
The two-year study involved 162 people who set themselves a high goal of losing 10% weight. 88 people measured their weight every morning and recorded the results in a table. The remaining 74 people did not keep such a diary.
The first group lost the first 5% of weight almost three times faster during the first year of the study. And among those who maintained the result after the second year, there were twice as many people from the group keeping records. A serious fact, considering that after dieting, weight returns in 40% of cases in just a year.
Self-weighing and visual monitoring are a useful strategy in conjunction with other ways to help you lose weight to maintain health.
Krishna Ramanujan
David Levitsky, Cornell University
All participants in the experiment had different methods of losing weight, selected individually. But they measured (or not) the weight the same way.
It should be noted that you do not have to weigh yourself every day. It is enough to record your weight, waist and hip circumference once a week. It is more important to record this data, to record the results for a certain period.
Oddly enough, in practice, people often step on scales, but do not keep records. “I’ll remember anyway” is a popular misconception. Nothing like this. Keeping a journal is critical to success. After all, you can only improve what is measurable.
Record and lose weight
Sometimes we eat right, do exercise, but the weight doesn't come off. A common reason is self-deception. We actually eat more than we think because it's easy to underestimate the calories and nutritional value of a serving. If we don't weigh each plate on a scale, we end up eating more than we think. We snack on high-calorie foods and don’t even think twice about a couple of cookies with a cup of tea. In the end, we forget to count how many calories we consumed along with the liquid.
The solution is to keep a food diary - daily tracking of everything you eat. Its effectiveness has also been proven by research. One of them, the longest-running study ever, found that people who recorded their daily diet lost twice as much extra pounds as those who didn't.
Here's why a food journal can help you lose weight:
- A food diary shows much more than just a list of foods consumed. With its help, a complete picture of your lifestyle emerges. You will learn a lot about yourself and be able to figure out what you are missing to create the body in which you want to live.
- You can do the math. When you write everything down, down to the last crumb, you will immediately notice the difference between how much you supposedly ate and how much you actually ate. The diary helps us correctly estimate the portion size we need. We are used to estimating the amount of food by eye, comparing the serving size with the plate size. And everyone’s dishes are different. Someone will take a medium-sized bowl, but it will actually hold a huge portion. When you keep a diary and take measurements responsibly, you see the real picture.
- You will figure out the source of the extra calories . Intolerance to certain foods and hidden sugar in food slow down progress. They strike on the sly, but if you record every bite you eat, you have a better chance of catching the pest.
- Journaling will help you stop before you take too many bites. Another spoon of sour cream on a salad, candy that we bought at a gas station, another mug of sweet compote at lunch... Such little things add 150-650 extra kilocalories a day, and we forget about them when calculating the energy value of the main meals.
- You can trace the connection between mood and food . If you write down not only what you ate and how much you ate, but also the time, place, and your impressions and emotions at the time of eating, you will see how stress affects your diet. Don't make the mistake of writing about how you felt before you ate the grilled chicken. After a good cutlet, we are all happy, but it is more important for us to know when our hands reach for the refrigerator.
- You see how much has already been done . When the numbers show that you've lost a kilogram in a week, increased your intake of clean water, and no longer want to steal a candy bar from a colleague, it motivates you to continue in the same spirit and inspires you to do everything to maintain the momentum.
Record and win
It seems that keeping a diary is a terribly difficult and painstaking task. But there is one big plus: the first results of such activities will be noticeable within a week. Give it just a week and you will see how your attitude towards yourself and towards food changes. And perhaps you will notice progress on the scales.
And further. You don’t have to show your diaries to anyone but yourself. You don't need to visit a doctor or trainer to record and share your results. So you have no one to lie to and no one to show off to. Both your progress and your mistakes will remain only yours. Therefore, be extremely honest both when you record the amount you eat and when you note the results of your measurements.
Diaries are kept for good work, not for a beautiful schedule.
You'll find that this dual journal will become a must-have tool to help you lose weight and keep it off. Don't limit yourself to just a notepad and pen. Use apps if you pick up a smartphone more often than a notepad, so as not to create unnecessary obstacles on the way to competent journaling. Start your journey to a new, fitter, healthier you.
If you once kept a diary, what did you write there?
Maggi diet
This is another popular protein diet. The diet here is based on eggs and chicken fillet. Usually the first days are very difficult. I want to break out and cut myself a sandwich. It is important to hold on and drink at least one and a half liters of water a day. If you want to achieve results, you must strictly follow the stated diet.
By the beginning of the 3rd week, people become accustomed to their diet. I no longer want anything harmful or forbidden. The last week is easy, it is intended to break the diet, so the portions are increased. The results are fantastic. In 4 weeks, people lose 15-20 kg, the volume goes away.
And most importantly, during this time the attitude towards food changes. I don’t want buns, chocolates and the like. Will the weight come back after the Maggi diet? It's up to you. Many people note that they did not gain weight when they started eating their usual food. Moreover, the results last for six months regardless of whether you eat buns and cookies. Of course, within the limits of what is permitted. Then, subject to regular diet violations, the weight begins to increase again.
Refuse indulgences
It will be easier to get used to proper nutrition if you stop having relaxation days when you can eat whatever you want. After such stomach holidays, it is especially difficult to return to the regime; the temptation to quit everything increases. Indulgence in the form of a greasy burger or a piece of cake occasionally with tea is also harmful. Especially in the first days of losing weight.
You can indulge in various harmful goodies in very limited quantities and only when the correct eating habits have already been sufficiently formed, and the desired result has been achieved and the weight is kept within normal limits. If you notice that you have started to increase in volume again, any cheat meals / indulgences should be stopped immediately.
Ducan's diet
There is also a lot of information about it, as well as people around you who have already tried it on themselves. It is easy to sit on as it includes a wide variety of foods. The diet is not at all hungry. The first achievements can be seen at the “Attack” stage. Of course, it's mostly water. In the second stage, weight continues to decrease. But then sometimes it stops. This is most often observed in those whose body weight was initially not too large.
In general, the food is very good, I don’t even want to break the regime. But after finishing the diet, the weight slowly returns. If you decide to lose weight, then be prepared for the fact that you will have to eat differently for the rest of your life. Otherwise, you will return to the hard regime. Questions are often asked on forums about why weight returns after the Dukan diet. The answer is always the same:
- Because you have stopped maintaining the balance of BZHU.
- Calorie intake exceeds expenditure.
That's all the secrets. That is, it is not the system itself that is bad, it is just that the person is not ready to adhere to the framework after it ends.
Carbohydrate diet
There are such exotic varieties as chocolate diet. But it's not very common. A classic option is the buckwheat diet. Whether the weight comes back after it will be sorted out together. This option gives good results, but imposes severe restrictions on the diet. It is difficult to maintain such a regime, and eating only buckwheat for a long time is completely harmful to health.
During the diet, you only need to eat porridge, and without restrictions. It is advisable not to cook the cereal, but to fill it with water overnight. You cannot use salt and spices, which is quite difficult. In 25 days you can lose up to 12 kg.
What do they say about maintaining results? Judging by the reviews, this system has proven itself to be the worst. Most women write that as soon as they left the diet, their weight immediately began to increase. At a slow pace, then faster, until you reach your usual levels. What is this connected with? First of all, with strict restrictions. The body lacks protein, fats and many other microelements. And he believes that difficult times have come, so he starts the accumulation mechanism.
Sometimes a person works against himself. There are no restrictions on the amount of buckwheat eaten per day, but they deliberately set limits so that the result is even better. And so, the metabolism slows down. And after leaving the diet, he will not immediately become the same, so a normal diet will lead to a set of extra pounds.
Carbohydrate diet. Buckwheat
This diet gives excellent results, but at the same time imposes significant restrictions on the diet. It is very difficult to stick to the menu throughout the diet.
The diet is limited to buckwheat porridge, which it is advisable not to cook, but to soak in water overnight. Adding spices, salt, and sugar to porridge is strictly prohibited.
Which diet to choose
We looked at several options for the most popular diets. A diet high in fat, protein, carbohydrates - which one is the most effective? Each of them will help you lose extra pounds, but they also have disadvantages. Why does the weight come back quickly after a diet? Because the person did not work on the reasons that led to his recruitment.
The second point: he did not establish new principles of nutrition for himself. Having endured the entire course “from bell to bell,” he was just waiting to start devouring buns and other tasty things again.
Are diets necessary?
Yes, when you need to achieve weight loss. All the options considered are very effective. But at the same time, you need to work on your lifestyle, on the basket of products that you bring with you from the supermarket, on the recipes that you will use every day. It is best if the family agrees to adhere to the chosen idea of healthy eating. Then the result can be not only good, but also long-lasting.
Which diet to choose? It is best to consult a doctor. The keto diet and protein diets have their disadvantages and contraindications. Therefore, if you have diseases of the heart, kidneys, or gastrointestinal tract, they cannot be used or you need to look for milder options. And of course, it is very important to think about how you will eat after the diet is finished.
