The best diet review for weight loss: 5, 10 and 20 kg

effective diet review for weight loss at home

In the list of best diets for weight loss, buckwheat, juice, unloading, Ducan diet, fractional nutrition system is also very effective. Although there are different compliance rules, all effective diets include recommendations such as drinking more water, vitamin complexes, and increasing physical activity.

Where does excess weight come from?

There are many reasons for being overweight:

  • the difference between total consumption and energy received with high calorie foods with an inactive lifestyle;
  • age reasons (decreased metabolic rate rate and energy absorption needs by the body);
  • hormonal system disorders;
  • diseases of the digestive system;
  • liver disease, gallbladder;
  • diabetes mellitus;
  • diseases of the cardiovascular system (ischemia, stroke);
  • disorders in the menstrual cycle schedule;
  • depressed state, nervous system damage.

While there are all of the above factors, the main factor of weight gain is the difference between incoming energy and its use. When we get more calories from food than we spend during the day, it is stored in the form of extra pounds.

In a state of calorie deficiency, the body begins to consume fat storage, so all diets are made based on a reduction in daily calorie intake.

Exercise also helps burn calories. Adhering to a diet is very necessary to be combined with exercise, and after losing weight - to maintain physical activity. Regular physical activity is one of the best ways to prevent unwanted pounds.

Advantages and disadvantages of a fast diet

The best fast weight loss diet combines the following benefits:

  • master self-discipline skills when rejecting starchy foods or sweets;
  • with swelling, fast diet complex helps to remove excess fluid, making the body healthy;
  • diet foods are limited in the amount of products, do not require large expenses, because it involves a mono diet;
  • rejection of sugar, pastries, salt, hot spices leads to a healthier body;
  • drinking up to 2 liters of water daily starts the metabolic process, helping to restore blood circulation.

Negative aspects of fast food complex include:

  • risk of dehydration due to rapid body fat removal;
  • after taking a fast course, you may experience an increase in appetite, you need to continue adjusting your diet;
  • there is a risk of further weight gain, as the body increases nutrient absorption;
  • Fast food complexes do not help form healthy eating habits, with a weight that stays stable for a long time.

The Best Fast Weight Loss Diet

  • Diet based on buckwheat.Weight loss is achieved depending on the metabolic process of 1 kg in 1-2 days. Buckwheat should be poured with cold water in the evening, in the morning the grain will swell and be available for consumption.
  • Juice diet complex (jusing)is ​​designed for 7 days and involves the use of fresh juice with pulp, vegetable smoothie. This complex is effective and helps remove the body from toxins, toxic substances, fats.
  • Complex for unloadingassumes the use of low-fat kefir (1 l) and water (2. 5 l) per day. Additional components are cottage cheese (100 g), potatoes (1 pc. ), Chicken fillet (1/4 pc. ), Cucumber (2 pcs. ). For 6-7 days, you can lose weight by 2-3 kg.
  • Dukan Diet Complexis ​​designed for 1-2 months, it brings stable positive results. Diet includes preparation, early stages, consolidation of weight loss effects, transition to standard nutrition.
  • Fractional menu systemis ​​suitable for short and long term use. The complex involves the consumption of a small portion of food for 2. 5-3 hours, the amount of food is 5-6 a day. You want to separate fats, proteins or carbohydrates.
  • Kefir Complexis ​​also included in the fast food list, which is planned for 5-7 days. The main drink of this system is kefir, which is eaten up to 1. 5 liters per day. There are also products allowed. They are added to the diet little by little.
  • Japanese Diet Healing Dietis ​​planned for 7 days, this system assumes the elimination of gluten, it is considered a table of hours and parts. Weight loss is allowed by 4-5 kg ​​in 7 days.
  • Diet Soupis ​​designed for fat burning, based on the inclusion of onion soup in food. This complex is nutritious, saturated with vitamins, reduces appetite, increases intestinal activity due to the presence of liquid dishes.
  • Curd Dietis ​​useful, well absorbed by the body. Fermented milk products can help reduce hunger. However, there are contraindications for people with allergies, intestinal diseases.
  • Avocado-based complexesimprove digestion, saturate the body with micro and complex elements of vitamins, dietary fiber, protein compounds, vegetable fats.

An effective fast weight loss diet

Stages contain simple recipes that have no restrictions and do not require complex dishes.

For 5 kg

  • Diet menu expanded for 7 days.
  • Rules indicate dinner ban, last day of meal is held from 16: 00 to 17: 00.
  • It is recommended to follow the list of products and the calorie content of the specified food.
  • Do not exclude from the menu salt, sweeteners and preservatives, wine, liquor.
  • Fruits on the menu are recommended to be distributed between main courses during the day. It is important to limit the intake of carbonated beverages.

Examples of diet menus for this week:


  • breakfast - fish fillet (50 g), vegetable salad with rapeseed oil (3-4 drops), 1% fermented milk drink (250 ml);
  • for lunch - eggs, bread (150 g), chicken fillets (90 g).


  • for breakfast - steamed beef (80 g), boiled carrots and potatoes, celery, tea;
  • for lunch - oatmeal, low-fat yogurt, cottage cheese (100 g), dates (5 grains. ).


  • for breakfast - chicken broth (250 ml), bran bread (3 grains. ), chicken (50 g);
  • for lunch - bran bread (2 pieces), beef (50 g), apples, 2-3 spinach branches.


  • for breakfast - buckwheat, tomatoes with rapeseed oil, low-fat kefir (250 ml);
  • for lunch - long rice or brown rice in water, juice (250 ml), prunes, kiwi, cottage cheese (100 g).


  • for breakfast - lean beef (60 g), eggs, peppers, cucumbers;
  • for lunch - oil-free chicken fillets, baked potatoes, oranges, dried fruit, apples, walnuts (2 seeds. ).


  • for breakfast - salted vegetable broth (100 ml), rye bread or bran (1 piece), steamed fish (100 g), green beans (3 tbsp. l. ), tea, melted honey;
  • for lunch - rice, salad with tomatoes, sesame seeds, 2-3 drops of lemon juice;
  • for dessert - low fat milk (1 tbsp. ), bananas and kiwi (1 pc. ).


  • for breakfast - chicken fillet (60 g), sweet pepper, some buckwheat, cottage cheese (2 tbsp. ), tea, honey, dried fruits;
  • for lunch - boiled lentils, beef (100 g), low-fat yogurt (125 g), almonds or walnuts (30 g).

For 10 kg

The list of 7-10 kg weight loss diet foods includes:

  • Watermelon-based diets are optimal in August, early fall. The complex is designed for a week or 10 days.
  • An effective diet is based on barley pearls, which contain vitamin complexes, amino acids, and mineral components. Food must be broken down, separating carbohydrates and proteins from food.
  • Cucumber diet helps to lose weight in 10-15 days to 10 kg. Vegetables are low in calories, contain minerals and trace elements, have a diuretic effect, remove toxins.
  • Carrot-based nutrition course allows you to lose 2-3 kg every 3 days. It will take 12-15 days to lose weight up to 10 kg. Carrots saturate the body with nutrients. During the diet, high-calorie and fatty foods are not included in the diet, juices and smoothies from added vegetables or fruits.
  • A protein-based complex for weight loss without fasting. According to technical standards, up to 80-85% of the diet includes products with protein, fluorine, calcium (low-fat types of meat, fish, seafood). For 14-15 days, the complex will reduce body fat by 8-10 kg.

For 20 kg

To lose weight up to 20 kg, it is necessary to adjust the diet for a period of at least 1 month. Must follow the advice of a nutritionist:

  • do not include semi-finished products in food;
  • 1. 5-2 liters of purified water should be consumed daily;
  • It is important to consult a specialist before going on a long-term diet.

How to lose weight properly with a fast diet

When using rapid weight loss methods, it is important to follow the recommendations of a nutritionist:

  • You need to arrange meals in small portions at least 4-5 times a day.
  • To reduce body fat quickly, you need to stimulate metabolic processes in the body, plan snacks from fruits, vegetable smoothies, juices without preservatives during rest.
  • If there is no hunger, the body does not accumulate fatty deposits.
  • It is important to stabilize sleep patterns, weight loss rates are influenced by a balance of periods of tension, relaxation and harmonious sleep.
  • Vegetables, smoothies, fruits are used to saturate the body, low calorie and nutritious products, rich in fiber.
  • Cereals boiled in water will help relieve hunger. Porridge increases the size of the dish, quickly saturates the body.
  • It is important to include non-starchy vegetables in your diet (carrots, sweet peppers, tomatoes, various types of cabbage, onions).
  • Food is cut into small pieces.
  • Inclusion in the diet of foods and dishes with chromium contributes to rapid weight loss, increased body tone. This substance is found in malt complexes, egg yolks, minerals and vitamins. For consistent fat burning, the daily requirement of chromium is 200 mg.

How to improve results

When switching to a regular diet, you need to maintain a low calorie intake, continue training. To adjust the work of the stomach, it is necessary to gradually include meat dishes and pastries in the diet.

The highest calorie foods should be eaten at the peak of physical activity. And you can't eat much before bed. The last meal is set optimally 3 hours before bed.

It is important to limit the use of smoked meats, fatty foods and semi-finished products. The caloric content of the menu increases gradually. It is important to leave fermented milk drinks, fruits, smoothies, vegetables, muesli, dried fruits, low-fat meats, cottage cheese in the diet.

Comprehensive Approach to Weight Loss

When maintaining a fast diet, the following parameters are taken into account:

  • food rules;
  • product selection;
  • determination of the caloric content of a dish;
  • meal times and schedules.

Eat right

Food rules for dietary nutrition:

  • reduces appetite, vegetable and fruit smoothies, fermented dairy products, liquids will start the renewal process and increase fat burning;
  • The presence of vitamins in food supports the body, relieves hunger, it is important to use a diet with a balanced composition of minerals and vitamins;
  • physical activity accelerates weight loss, initiates blood circulation, improves metabolic processes in any diet complex;
  • Bad habits (smoking, inactive lifestyle) have a negative impact on the weight loss process, it is important to quit during the course.

Eat the right foods

Recommended for basic diet:

  • cereals, bran;
  • turkey, chicken, rabbit, lamb and other lean meats;
  • seafood, river fish, sea fish;
  • fresh ingredients;
  • vegetable crops;
  • fruit;
  • durum wheat pasta;
  • dried fruit, various types of nuts;
  • oils (sunflower, olive, flaxseed);
  • low-fat cottage cheese and cheese;
  • fermented dairy products with low fat content;
  • sugar is replaced with dried fruit, honey, marshmallows, dark chocolate.

There is a list of foods that are not recommended for use in the diet:

  • sweet pastries, white bread;
  • sausage, sausage;
  • fried and fatty foods;
  • fast food;
  • semi-finished products;
  • alcoholic beverages;
  • rich sauce and mayonnaise;
  • canned sweet juice;
  • carbonated drinks.

Eat at the right time

According to nutritionist rules, breakfast is scheduled no later than 10: 00, lunch is held until 15: 00, dinner - no later than 19: 00. Some fast food can change the meal schedule, the last mealmaybe in the afternoon (4: 00 pm).