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.
Vegan diet
The term “vegan” was coined in 1944 by a group of vegetarians who formed the Vegan Society. They decided to stop exploiting animals in any form and give up not only meat, but also eggs and dairy products.
What is the essence of the diet?
A vegan diet does not include meat and poultry, fish and seafood, eggs, dairy products, as well as dishes that may contain components of animal origin: gelatin, casein, lactic acid.
Products of plant origin are consumed without any restrictions. Vegans eat legumes, tofu, nuts, seeds, vegetables and fruits, and drink coconut and almond milk.
What Science Says
A multicenter randomized controlled trial of a plant-based nutrition program to reduce body weight and cardiovascular risk in the corporate setting: the GEICO study of 2013 showed that a low-fat vegan diet can significantly reduce weight.
After 18 weeks of the study, those who became vegans lost an average of 4.3 kg, while people in the control group lost 0.1 kg. Also, the first ones had lower cholesterol and blood sugar levels.
Scientists obtained similar results The effects of a low-fat, plant-based dietary intervention on body weight, metabolism, and insulin sensitivity in 2005. After 14 weeks, people who gave up animal products lost 5.8 kg, and people who replaced saturated fat with carbohydrates (NCEP diet) lost 3.8 kg. Vegans also lost more inches from their waists.
A two-year randomized weight loss trial comparing a vegan diet to a more moderate low-fat diet, completed in 2007, also confirmed the effectiveness of a vegan diet for weight loss. 64 overweight women followed either a vegan diet or the NCEP diet. As a result, after a year, vegans lost 4.9 kg, and participants on the NCEP diet lost 1.8 kg. After two years, weight loss in the vegan group was 3.1 kg, and in the NCEP group - 0.8 kg.
But in 2015, scientists compared Comparative effectiveness of plant-based diets for weight loss: a randomized controlled trial of five different diets, the effectiveness of vegan, vegetarian, pescetarian (fish and seafood is allowed), semi-vegetarian (only red meat is not allowed) and non-vegetarian diets for weight loss. As a result, vegans lost an average of 7.5% of their body weight over six months, more than everyone else.
Possible harm
The main danger of a vegan diet is a lack of vitamin B12, which is essential for human health and obtained from animal products.
B12 deficiency can result in anemia, chronic fatigue, and depression. In addition, the study Is vitamin B12 deficiency a risk factor for cardiovascular disease in vegetarians? A 2015 study showed that a deficiency of this vitamin increases the risk of cardiovascular disease in vegetarians. Therefore, when following a vegan diet, it is recommended to take B12 supplements.
As for protein, it can be obtained from plant products.
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.
How to choose the best diet?
How to determine the best diet? Here's what to look out for:
- Individual approach. Why do some people lose weight quickly and easily, while others manage to get rid of extra pounds with difficulty? It's all about the individual characteristics of the body. It will be great if you undergo an examination, and then, with its results, go to a nutritionist who will select an effective diet for you.
- Results. Some diets are aimed at rapid weight loss, while others involve slower weight loss. In fact, the faster the weight comes off, the more likely it is that it will return soon.
- Impact on health. A sharp restriction of calories, carbohydrates and fats is dangerous to health and can lead to exhaustion, metabolic disorders, and problems in the functioning of some body systems.
- Diet. The more varied your diet, the more nutrients your body will receive, and the easier it will be for you to stick to your diet. Mono-diets are mostly harmful and also increase the likelihood of breakdowns and subsequent weight gain.
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.
"Hollywood" diet
A popular weight loss system lasting 14 days. It is followed by such actresses as Renee Zellweger and Nicole Kidman. The essence of the Hollywood diet method is to limit the amount of carbohydrates, fats and calories consumed in food. The diet is dominated by foods with a high content of plant fiber and protein. The diet excludes bread, confectionery, fruits and vegetables high in starch, alcohol, salt and sugar. Food is steamed without oil or fat. Low calorie content and lack of salt help remove excess fluid from the body, allowing you to lose weight up to 1.5 kg per day. By strictly following a diet, you can lose up to 8-10 kg in weight in two weeks.
Menu: cucumbers, tomatoes, lean meat or poultry, grapefruit, chicken or quail eggs.
Pros: rapid weight loss; removal of toxins and waste from the body; normalization of metabolism.
Cons: not balanced; requires additional intake of vitamin complexes; removes exclusively water without affecting fat cells; occasionally causes nausea and dizziness.
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 "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.
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.
Diet "Minus 60"
The author's diet by Ekaterina Mirimanova is simple and effective, but contains several recommendations. You can eat everything, without any restrictions, until 12 o’clock in the afternoon, and from 12 to 14 o’clock you should exclude fatty foods, fried foods, and combining simple carbohydrates with proteins (for example, potatoes with meat). One tablespoon of sour cream (butter) is allowed per day. Afternoon snack and dinner are light. Drinks and alcohol are strictly limited. The popularity of the diet is due to the permission not to deny yourself your favorite treats, while losing weight up to 3-7 kg per month. This approach eliminates the nervous tension and stress that are so characteristic of other more strict diets. At its core, the “Minus 60” diet is a system for organizing the right attitude towards food and helps to completely change a person’s lifestyle. This is not the fastest-acting method, but it is long-term and effective.
Menu: fruits, vegetables, dairy products, cereals, meat, fish.
Pros: in the absence of contraindications, suitable at any age; does not require calorie counting; does not make you feel worse and does not cause stress.
Cons: long-term compliance is fraught with weakening of the endocrine and cardiovascular systems; sometimes causes deterioration of the skin, bile stagnation, and diabetes mellitus.
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 effective diets
Restricting nutrition or switching to a different diet requires mobilization of the whole body. When a person decides to lose extra pounds, before starting he needs to consult a doctor, and possibly a medical examination.
Ducan's diet
Nutrition is based on eating protein foods and avoiding carbohydrate foods. The program is divided into 4 periods, and the duration of each stage depends on the individual characteristics of the person. Regardless of the stage of the course, the developer has determined the main conditions.
- Drink water without fillers. The daily norm is 2 liters.
- Walking for at least 15 minutes.
- Eating oat bran.
- Morning exercises.
A healthy diet combined with physical activity allows a person to adhere to Dukan conditions not only for a long time (up to six months), but throughout his life, if the person is healthy. For any chronic diseases, it is advised to abandon the protein diet in favor of another.
Ketogenic diet
Recently it has become widespread in almost all countries of the world. Its secret lies in the formation of ketone bodies due to the lack of carbohydrates entering the body. As a result of a change in balance, the process of “burning” fats starts. To prepare the liver for the production of ketone bodies, nutritionists advise gradually removing carbohydrates from the diet and not limiting the consumption of fats. In addition to smooth weight loss, the ketogenic diet promotes:
- prevention of diabetes, hypertension;
- improving memory;
- concentration;
- improving performance;
- cleansing the skin.
Thanks to the keto diet, your overall health gradually improves and you feel a surge of vigor. Although at the first stage a person may experience drowsiness, malaise, and irritability. There are restrictions for people with chronic diseases. For them, any diet requires close attention from doctors.
Kovalkov's diet
The technique for those who want to lose excess weight gradually is the dominant principle of a special diet. The essence for a person is a complete change in eating habits. The diet is designed for 1 year. The author's system allowed the doctor himself to lose weight and numerous fans of his technique.
The diet consists of three steps.
- Preparatory. The duration of the period ranges from two weeks to 1 month. The main emphasis is on physical activity and avoidance of sweets and confectionery products.
- Basic. The duration is several weeks or even months. The duration depends on the patient's condition. Physical activity is supplemented with strength exercises. The food consists of cereals, seafood, fish, chicken. Food is steamed and baked with a limited amount of salt.
- Supportive. When the goal is achieved and the weight has dropped, the doctor advises continuing walking exercises. Baked potatoes, cereals, black bread, and dark chocolate appear on the menu.
Nutritionists are unanimous in their position regarding proper nutrition. According to their recommendations, obese people leave bodily accumulations as annoying memories from the past.
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.
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.
Top 10 best diets for weight loss
December 27, 2021
There are situations in life when you need to very urgently, well, simply, very urgently, to lose weight as quickly as possible. And there’s not much time to spend looking for practical advice.
Hm?! – As they say in advertising, you are incredibly lucky! – Actually it is so. We have compiled a list of the most popular, practice-tested diets for quick weight loss, based on discussions on various forums dedicated to the topic of quick weight loss.
There can be many reasons for losing weight quickly: preparing for the beach season, some important event, or in order to attract the attention of the opposite sex (relevant for both women and men), but your favorite dress reveals some figure flaws, or a business suit is too tight , jeans don’t fit, in a word, the whole wardrobe is to hell. In general and in particular, there can be many reasons for going on a diet for weight loss, but each person has their own, so we will not find out the reasons, but rather find out whether there are really effective diets for quick weight loss?
Definitely yes! But most women question the existence of effective diets for quick weight loss. And in vain, there are such diets, but unfortunately, after such diets it is not possible to consolidate the achieved result, perhaps that is why they cause distrust. But by using a diet for quick weight loss, you achieve the desired result, quickly lose weight and acquire those body shapes that you consider ideal for yourself, or at least acceptable.
Low-carbohydrate diet for fashion models , duration 3 days, lose 2-3 or 5 kilograms, depending on metabolism, age and initial weight. The diet is considered heavy because... Only 350 g of cottage cheese and one egg per day are allowed, you skip dinner and drink only clean water for the rest of the day.
The 7 petals diet lasts 7 days, you can lose weight from 2 to 10 kg. The diet is considered more or less easily tolerated, unlike other mono-diets.
The kefir diet lasts 7 days, you can lose 4-5 kilograms. The diet involves daily consumption of kefir in a volume of 1.5 liters.
A diet of freshly squeezed juices lasts 3 days and guarantees rapid weight loss, but it is difficult to maintain such a diet; you can lose weight by an average of 3 kg. Freshly squeezed juice from grapefruits, oranges and lemons should be drunk three times a day. In between, drink only water.
The Hollywood diet is more or less gentle, lasts two weeks, during which you can lose an average of 7 kg. In this diet, you need to completely exclude flour products, monitor the amount of salt, sugar and fat consumed.
The cabbage diet is considered very effective: in 7 days you can lose up to 5 kilograms. The dishes on the menu are quite tasty, with virtually no fat.
Buckwheat diet lasts 1-2 weeks, you can lose 4 or 8 kg. During the entire diet, you eat buckwheat porridge, which is prepared by pouring boiling water and bringing it to a swollen state.
The soup diet lasts 7 days, you can lose 5 kg. Soups can be prepared from everything except: meat, seafood, potatoes, legumes. It is also forbidden to add spices and butter; only a little salt is allowed. Bread and flour products cannot be eaten.
The Japanese diet lasts 2 weeks, you can lose up to 8 kilograms. It is based on seafood, but there is one condition: all dishes must be prepared without salt.
The Brazilian diet lasts 7 days, you can lose 4 kg. It is based on fruits, vegetables and vegetable soups.
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12580 participants 5802 participants
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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