The toughest and most effective diets

One of the radical ways to improve the health of the body and fight excess weight is a strict diet. Let's consider the principles of nutrition, types of diets, menus, contraindications.

Today, a huge number of diets have been developed, which allows any person to choose the most effective option. Strict diets are quite popular. They are used for rapid weight loss and improvement of well-being.

• Limited nutrition is a real test for the body. A sharp reduction in the caloric content of the daily diet negatively affects the work of all organs and systems. As a rule, caloric content is cut to 1200 kcal per day, and in some cases to 500.
• There are also mono-diet options, when only one product is consumed for a certain period of time. These include apple, rice, buckwheat, kefir and other types. Such a diet leads to a deficiency of essential microelements in the body, which negatively affects health.
• The duration of limited nutrition should not exceed 5 days. At the same time, multivitamin preparations should be used to supply the body with vitamins and minerals.

But, despite all the shortcomings, a strict regime allows you to quickly lose weight. And if you do it after consulting a nutritionist and following all medical recommendations, it will not cause any particular harm to the body. Temporary restrictions in nutrition have a beneficial effect on well-being and help normalize weight. [ 1 ]

The strictest diet

Of all the types of strict diets, the hardest option is fasting on water or juices. The main principle of such a diet is a ban on chewing and the complete exclusion of solid food from the diet. Minimal stress on the digestive tract promotes weight loss, helps cleanse the body of toxins and put the digestive organs in order.

The basic rules of the most strict weight loss system:

• You can't eat solid food or use chewing gum. When a person makes chewing movements, gastric juice begins to be produced, which is dangerous for the digestive system and a half-empty stomach during a diet.
• It is necessary to control bowel movements. If constipation or diarrhea is observed, then it is necessary to return to the usual diet.
• You should stop drinking any liquids two hours before bed.
• To maintain the body, it is recommended to take multivitamin supplements.
• If there are any acute diseases or chronic pathologies that may worsen due to a change in diet, then no restrictions are imposed.

Before going on the strictest diet, you should consult with a nutritionist and your doctor. [ 2 ]

Indications

A strict diet can rightfully be considered one of the methods of healing the body. The main indications for its appointment are:

• Excess body weight.
• Chronic inflammatory bowel disease.
• Dermatological pathologies.
• Allergic reactions.
• Colds.
• Diseases of the nervous system.
• Hypertension.
• Strengthening the immune system.

If you enter and exit the diet correctly, it does not harm the body. The optimal duration of such a diet is 2-3 days. A longer restriction of the diet is harmful to health.

Special attention should be paid to fasting days. This is a short-term version of a strict diet for 24 hours. Periodic fasting is not only useful, but also necessary for the body, and has a minimum of contraindications for implementation.

Strict diet for allergies

One of the ways to treat all types of allergies is a strict hypoallergenic diet. It allows you to determine the causes of food allergies, reduce body weight and improve the immune system. A temporarily limited diet reduces the load on the digestive system and the body as a whole.

Basic principles of a therapeutic diet:

• Avoid foods that trigger allergic reactions.
• Elimination of foods that cause cross-food allergies from the menu.
• Refusal of unknown products and dishes.
• Studying the composition of consumed products and additives.
• Avoid complex, multi-component dishes, sauces, and seasonings.
• Eating fresh foods that have not been preserved or stored for a long time.
• A varied menu throughout the day to avoid prolonged consumption of the same product due to the risk of sensitizing effects.
• Harsh heat treatment of foods to reduce their allergenic properties.
• Limiting salt and sugar in the diet, which increase the activity of inflammatory reactions due to a decrease in tissue hydrophilicity.
• Elimination of alcoholic beverages from the menu. They increase the permeability of the intestinal-liver barrier to allergens.

Before starting treatment for allergies, it should be remembered that the causative irritant may be part of medications or may be found in everyday life. Therefore, these factors should be carefully studied. [ 3 ]

Nutrition during a strict diet should be physiologically complete and gentle. All dishes are recommended to be served boiled or baked. Daily caloric intake is 1500-1200 kcal. If allergies have caused swelling, then fluid intake should be reduced. [ 4 ]

The basis of a strict hypoallergenic diet should be:

• White meat of chicken, turkey, boiled beef.
• Porridge (rice, oatmeal, buckwheat).
• Fermented milk products (cottage cheese, kefir, yogurt, feta cheese).
• Vegetarian soups.
• Tea and dried fruit compote.
• Vegetable oils.
• Vegetables, berries and fruits rich in organic acids and pectins.
• Products with high content of vitamins C, PP, P, A, E, K.

Prohibited products:

• Products with a high content of oxalic acid (sorrel, rhubarb, spinach).
• Products with high levels of sodium and chlorine (eggs, mackerel, tuna, salmon, salted and pickled fish, citrus fruits, alcohol).
• All types of nuts.
• Fruits and berries of red/orange color.
• Coffee and chocolate.
• Salted and smoked products, sauces.
• Hard cheese.
• Semi-finished products.
• Mushrooms.

The list of products may vary depending on individual indications. The duration of therapeutic nutrition varies from 3 days to 2-3 weeks. When the allergy symptoms stop appearing, then after 2 weeks of improvement, you can gradually expand the diet. In this case, each new product is introduced once every three days. [ 5 ]

Strict diet for gastritis

Gastritis is a pathological condition in which the gastric mucosa undergoes inflammatory and dystrophic changes. This disease is common among those who eat poorly, snack on the go, and abuse unhealthy foods. [ 6 ]

A strict diet for gastritis is one of the mandatory treatment methods. Patients are prescribed diet table No. 1, which is aimed at maintaining and restoring the digestive tract. The therapeutic diet is effective for gastric ulcer and duodenal ulcer, acute forms of intestinal inflammation and exacerbations of chronic gastritis.

Nutrition rules:

1. The products are boiled, baked or steamed. The finished dish should be at room temperature.
2. Limit your salt intake, as it irritates the stomach lining and retains water in the body, causing swelling.
3. Fractional nutrition (5-6 small meals per day).
4. Daily calorie intake is calculated individually, but should not exceed 2500 calories.

The basis of the menu should be porridges and soups based on vegetable broth. Lean meats and dried bread are allowed. Fresh bakery products, fatty meats and canned goods, pickles and cheeses, marinades, sauces, carbonated drinks, alcohol, black coffee, and sweets are prohibited. [ 7 ]

Strict therapeutic nutrition for gastritis has two modifications: 1A and 1B. For table 1A, all dishes are prepared in a liquid or mushy state. Vegetables, fruits and bread are prohibited. The diet is maintained for 14 days from the moment of exacerbation of the disease. Table 1B is prescribed to complete the course of treatment and includes a more extensive diet. [ 8 ]

General information crash diets

A strict diet has many indications for use. Its essence lies in improving the health of the body and facilitating the work of the digestive system. Many diets are aimed at rapid weight loss, eliminating allergic reactions or preventing chronic diseases.

The strict diet is based on the following principles:

• Poor nutrition with low calorie content.
• An unbalanced menu with an emphasis on protein-rich foods.
• Small portions and limited number of meals per day.
• A long list of prohibited products and dishes.
• Lose maximum excess weight in a short time.
• It is difficult to stick to a diet, there is a risk of breakdown.
• Drastic changes in diet negatively affect mood and general well-being.
• Long list of contraindications, with the exception of obesity.

The total caloric content of the diet is from 500 to 1200 kcal. There may be restrictions on fluid intake, but in most cases, up to 2 liters of water are drunk to maintain water balance. During the process of losing weight, it is forbidden to eat sweets, fatty foods, fried foods, baked goods and any products with a high content of fast carbohydrates. During weight loss, it is necessary to take vitamin and mineral complexes. Also, some experts advise doing cleansing enemas once a week. [ 9 ]

Strict Diet Menu

Strict diets for weight loss are a real stress for the body. Deficiency of nutrients, vitamins and minerals negatively affects the functioning of all organs and systems. Based on this, you should carefully study the diet of the chosen nutrition system and additionally take multivitamin complexes.

The menu of a strict diet depends on its duration. If it is a fasting day or a mono-diet, then only one product is consumed and water balance is maintained. If the diet is designed for 3, 5, 10 or more days, then the menu should be as balanced and step-by-step as possible. This will allow the body to normally adapt to a limited diet and correctly exit the diet without gaining back the lost kilograms.

Let's take a closer look at one of the popular nutrition systems, designed for nine days, and its menu.

1. For three days, you can only eat rice and warm water with honey. You should eat 250 g of long-grain white rice, 3 teaspoons of honey and about 2 liters of water per day. The products are divided into 5-6 equal meals throughout the day. The last portion should be eaten no later than 20:00.
2. The second stage is also designed for three days. The basis of the menu is boiled chicken or fish, natural honey and purified water. You can eat no more than 1 kg of chicken or fish, 3 teaspoons of honey and 2 liters of liquid per day. You can alternate meat and fish days, but you cannot take both products on the same day.
3. The final stage menu consists of vegetables, honey and water. You can eat up to 1 kg of vegetables, three teaspoons of honey and 2 liters of water per day. It is better to choose seasonal vegetables, as they contain the maximum amount of nutrients. Vegetables can be stewed, boiled, baked, but without adding oil. A broom salad will be effective: 1 beetroot, 1 carrot, cabbage, green apple. All ingredients are grated on a coarse grater and seasoned with lemon juice.

This nutritional system allows you to get rid of 7-9 kg of excess weight, cleanse and improve your body.

How to stick to a strict diet?

Breaking down during a diet is a common occurrence. It is quite difficult psychologically and physically to stick to a 3, 5, 10, or even a month-long marathon without your usual dishes. In order to stick to a strict diet, you should prepare for it properly:

• Do not start the diet abruptly. A week before it starts, reduce the caloric content of your diet, the amount of fats and carbohydrates. This will help the body adapt to the restrictions during weight loss and will not become a strong stress.
• Choose a specific nutrition system and carefully study all its nuances. Pay special attention to the presence of contraindications and the risk of complications.
• Stock up on the necessary products in advance. This will reduce the risk of failure due to the lack of food needed for weight loss.
• Find motivation. Determine for yourself why you need a diet, what it will give you, what results you expect, how your life will improve after losing weight. Many psychologists recommend visualizing your desires. To do this, you can buy a dress a couple of sizes smaller. Having a beautiful thing will be a reason to follow all the rules of losing weight and a kind of reward for the work done.
• Do not start losing weight during depression or during a period of failure. Dieting will not solve the problems that have arisen, so it is better to fight excess weight with a good attitude towards a positive result.
• Learn to perceive diet as a way to improve yourself, not as a method of fighting excess weight. This will help you love yourself and your body. Massages, various cosmetic procedures for the face and body, or just a daily bath to relieve fatigue will be useful.
• Treat yourself, include your favorite product in the menu as a reward for your efforts. Or eat your favorite dish once a week/month. Love the products that are part of your diet. Learn to cook tasty and simple dishes, use fresh greens and aromatic herbs.
• Find yourself a hobby, the less free time you have, the less often thoughts about food and the desire to break the diet will arise.

The above recommendations will help you not to break down and calmly endure the diet. [ 10 ]

Benefits

A strict diet, like any other nutrition system, has its pros and cons. The advantages of a limited diet are:

• Rapid weight loss (up to 1.5 kg per day).
• Purgation.
• Elimination of allergic reactions.
• Improving overall well-being.
• Elimination of swelling.
• Stimulation of metabolic and exchange processes in the body.

A limited diet helps develop healthy eating habits. [ 11 ]

What can and what can not?

No matter how scary a strict diet may seem, if it is properly designed, then its diet is varied.

What can you eat?

Let's consider what you can eat while losing weight, and what foods promote weight loss:

• Apples are a low-calorie product with a large amount of vitamins and antioxidants.
• Grapefruit is a fragrant citrus fruit that is low in calories and is great for speeding up your metabolism.
• Natural yogurt and fermented milk products have a beneficial effect on the digestive system and improve metabolic processes in the body.
• Oatmeal – improves bowel function, normalizes blood clotting, controls the absorption of fat by the body.
• Olive oil – helps to absorb fat-soluble vitamins, contains a complex of useful substances.
• Avocado – it contains unsaturated fatty acids, which suppress hunger for a long time and are easily digestible.
• Eggs are a source of protein and calcium.
• Almonds, walnuts, sunflower seeds – contain a lot of proteins, carbohydrates and healthy fats. They are great as a snack between meals.
• Porridges are a source of energy, microelements, vitamins and fiber. Properly cooked porridge will not harm even the strictest diet.

The drinking regime deserves special attention. During weight loss, you need to drink a lot, at least 2 liters of purified water without gas per day. You need to drink before or during meals, but not after. Natural freshly squeezed juices, herbal decoctions (chamomile, mint, rose hips), dried fruit and berry compotes (without sugar), water with lemon and ½ teaspoon of honey are allowed.

What shouldn't you eat?

Any diet aimed at losing weight involves certain restrictions in the diet and a reduction in daily caloric intake. Let's consider the products that are prohibited in a strict diet:

• Trans fats are found in semi-finished products, dairy and other ready-made products. When losing weight, you should avoid low-fat products, food with a lot of artificial additives and fillers. The basis of the diet should be natural food with gentle heat treatment.
• Sweeteners - most often corn fructose, which is included in many products. It is prohibited for those losing weight, as it promotes fat deposition, especially in the abdominal area. Any artificial sweeteners slow down metabolism and cause real addiction.
• Flour – it has no nutritional value, but it contains a lot of calories. Flour products slow down metabolism, which leads to the accumulation of energy in the form of fat deposits. When losing weight, give up baked goods and confectionery. As a last resort, replace wheat flour with whole grain or oat bran.
• Starch – is found in potatoes, white rice and a number of other products. Slows down metabolic processes in the body, contains a large amount of carbohydrates, which are deposited as fat.
• Salt – retains water, causes swelling and slows down weight loss. Mayonnaise, ketchup and other sauces, seasonings are prohibited. Fresh greens and dried aromatic herbs are excellent for improving the taste of food.
• Fruit juices and carbonated drinks. They disrupt weight loss due to the large amount of sugar, and do not contain the vitamins and nutrients that are found in freshly squeezed natural teats.

The ban includes alcoholic and low-alcohol drinks, strong tea and coffee, carbonated mineral water. Water with added natural lemon juice and honey will be useful. Such a drink stimulates metabolic processes in the body.

Contraindications

Like any diet, a strict diet has a number of contraindications. Let's consider them using the example of a drinking diet:

• Weakened immune system.
• Exacerbation of chronic diseases.
• Pregnancy and lactation.
• Kidney disease.
• Chronic cystitis.
• Liver diseases.
• Heart failure.
• Pathologies of the digestive system.
• Varicose veins.
• Bulimia and other eating disorders.
• Blood pressure surges.
• Mental disorders.
• Increased irritability, depression.
• Tendency to edema.

Any nutrition system that provides an unbalanced diet with minimal intake of vitamins, minerals and other useful substances is prohibited in childhood and adolescence. During this period, the body grows and develops, and the diet is a strong stress for it and can cause a number of unpredictable complications. [ 12 ]

Possible risks

The strict diet system has many contraindications and can cause side effects. Let's consider the main risks associated with the diet:

1. General weakness, headache, nausea – the appearance of these symptoms is typical for a sharp weight loss. The body breaks down fats, and toxic products (ketone bodies) accumulate, which cause a painful condition.

The danger is that the destructive activity of ketone bodies affects the entire body, especially the nervous system. Poisoning of the neurons of the brain provokes migraines, damage to the spinal nerve nodes and other structures. In order to protect yourself, you need to lose weight gradually.

2. Prolapse of internal organs. Due to a sharp reduction in the caloric content of the diet, the body begins to use internal fat reserves from the abdominal cavity and pelvis. At the same time, subcutaneous fat and external fat remain untouched until the very end. Reduction of internal fat is dangerous due to prolapse of the kidneys, heart and other organs, which can take an incorrect position and disrupt the functioning of the entire body.
3. Deterioration of hair, skin, nails. Unbalanced nutrition leads to a deficiency of essential amino acids, vitamins, minerals and other useful substances. Long-term weight loss causes a decrease in hemoglobin and a shift in the balance of electrolytes. Because of this, nails become brittle, hair begins to fall out, and skin peels.

The production of immunoglobulins decreases, which reduces resistance to various infectious, fungal and cold diseases.

4. Sagging skin – rapid weight loss and a large volume of subcutaneous fat leads to the appearance of stretch marks, i.e. striae. The skin simply does not have time to tighten. For example, when losing more than 40 kg, the skin sags so much that surgical intervention is required. The risk of sagging skin depends on the person’s age and the tone of the epidermis. The younger the person losing weight, the faster the tissue tightening occurs. Massages and other procedures aimed at tightening will be useful.
5. An irresistible feeling of hunger. A strict diet leads to a decrease in glucose concentration, which is a strong stress for the body. The hunger center perceives the situation as critical and begins to send active signals to the cerebral cortex. Such pathological excitation provokes increased appetite. The danger of this condition is that it can end in chronic overeating, bulimia and other eating disorders.
6. Weight gain – if after the diet the lost kilograms have returned again and brought with them 2-3 extra, then this indicates that the weight loss process was organized incorrectly. Since strict restrictions in the diet are aimed at rapid weight loss, then after the end of the diet, fat cells begin to absorb absolutely everything. This is necessary for their restoration and creation of a fat depot.

As a result, such weight loss is a symptomatic weight loss, and not the elimination of the causes of its gain. The ideal weight loss will be one in which the body does not experience stress.

Vitamins for a strict diet

An obligatory component of any diet is taking multivitamin complexes. Due to an unbalanced and limited diet, the body is subjected to severe stress. A rapid loss of nutrients begins and general well-being worsens.

The body's need for vitamins during a strict diet is explained by their properties:

• Acceleration of the weight loss process.
• Improving metabolic processes.
• Maintaining healthy skin, hair and nails.
• Improving overall well-being and mood.

Vitamins for losing weight:

• A - retinol deficiency is manifested by pale skin, loss of strength, and deterioration of vision. Muscle mass decreases and metabolic processes slow down. To prevent this from happening, the diet should include dairy and offal, vegetable oils, and vegetables.
• E – tocopherol supports the protective properties of the immune system, has a beneficial effect on the endocrine system and reproductive functions. Supports lipid and carbohydrate metabolism, normalizes the nervous system and reduces stress levels. The vitamin is found in nuts, sea buckthorn, and dried apricots.
• C – ascorbic acid is a local immunostimulant. Normalizes blood cholesterol levels, affects the metabolic system, and actively removes toxins. It is found in citrus fruits, bell peppers, rose hips, and black currants.
• D – takes part in the absorption of phosphorus and calcium by the intestines. These substances are necessary for strong bones, teeth, and nails. You can get a dose of vitamin by walking in the sun in the summer, as well as by eating egg yolks, fish oil, and cod liver.
• B vitamins – normalize metabolic processes, improve metabolism and gastrointestinal tract function. They are responsible for the processing of carbohydrates, fats and proteins. B1 improves carbohydrate metabolism and reduces appetite. B2 and B12 affect hemoglobin levels, improve memory and overall well-being. B6 normalizes blood sugar levels. Vitamins are found in meat products, offal, buckwheat, honey, seafood, nuts, eggs.
• Magnesium – stimulates metabolic processes and affects metabolism, accelerating it. Present in oatmeal, cocoa, bran.
• Omega-3 – polyunsaturated fatty acids slow down the production of stress hormones and promote the production of happiness hormones. Omega-3 is found in large quantities in fatty fish, red fish, avocado.

The above-mentioned nutrients must be obtained not only from food, but also by taking additional multivitamin complexes.

The choice of vitamins also depends on the type of diet. For example, on a protein diet there is a deficit of plant and cereal foods, so fiber and bran will be useful. Low-carbohydrate and low-fat diets provoke a deterioration in the condition of the skin. Taking omega-3 will solve the problem and will not affect the condition of the figure. On vegetable diets, additional intake of vitamins A, B, E is required, since plant foods are not able to replenish their deficiency.

Complications

During a diet, the body does not receive the necessary nutrients and vitamins. Because of this, there is a risk of developing gastritis, stomach ulcers or kidney problems. Almost always, dietary restrictions cause weakness, apathy and headaches.

Let's look at possible complications using the example of a drinking diet:

• Disruption of bowel movements (constipation alternates with diarrhea).
• Nausea and vomiting.
• Increased fatigue.
• Headaches and dizziness.
• Swelling, especially after a night's rest.
• Spots and sparks before the eyes.
• Bloating, flatulence.
• Anemia.
• White coating on the tongue.
• Rumbling in the intestines

A strict diet is stressful for the body, so with each new approach to a previously effective diet, its results will decrease. This phenomenon is called the plateau effect and indicates that the body has adapted and gotten used to living in conditions of limited and low-calorie nutrition. In order for the diet not to lose its effectiveness, it should not be too long. The optimal duration is 3-7 days.

What to do if you don’t lose weight on a strict diet?

Anyone who has ever been on a diet has encountered the problem of not losing weight. There are many reasons for this phenomenon, let's look at the main ones:

1. A sharp restriction of the caloric content of the diet. Many nutritionists recommend not to cut, but to replace calories. For example, 500 kcal from fried potatoes or fast food can be replaced with baked chicken breast with salad and fresh juice. In terms of calories, this is the same, but in the second case, the body will receive healthy and wholesome food, and not fat with carbohydrates. In addition, the second option will give a feeling of satiety for a longer period of time.
2. Skipping breakfast. Treat yourself to a sweet fruit or a small amount of other deliciousness in the morning. Almost all calories are transformed into energy, not fat. If there is no energy, the body begins to work in economy mode and everything eaten goes into storage. A light and tasty breakfast is an excellent prevention of excess weight and allows you not to overeat during the day.
3. Incorrect perception of fats. Fats are not only useful, but also necessary for the body. Without them, effective weight loss and a feeling of satiety are impossible. Therefore, it is a mistake to refuse them and buy low-fat products. Get healthy fats from vegetable oils, lean fish and meat, high-quality dairy products, nuts and seeds.
4. Constant feeling of hunger. A strictly calorie-limited and unbalanced diet leads to the fact that during the diet a person begins to gain weight. This is due to the activation of protective mechanisms. In this case, a calorie deficit is perceived as hard times and the body does its best to replenish fat depots.
5. Excessive consumption of protein foods. The body spends a lot of energy on digesting proteins, and they also saturate well. If there is too much protein, then the pH, that is, the balance of the internal environment of the body, changes from alkaline to acidic. This in turn leads to a decrease in the activity of hormones and enzymes, a slowdown in metabolic processes. As a result, weight loss slows down, or even stops altogether. In order for protein to be only beneficial, it should be diluted with alkalizing products - vegetables, fruits, greens.
6. Giving up sweets. Completely giving up your favorite treats will sooner or later lead to a breakdown. In order not to break the diet and contribute to effective weight loss, eat sweets in the first half of the day and on a full stomach. At the same time, the calorie content of the delicacy should be within 250 kcal so that it can be worked off during the day.
7. Skipping dinner. Your last meal should be 3 hours before bedtime. Skipping dinner significantly increases the risk of overeating in the first half of the next day. It should also be taken into account that a break between meals of more than 8 hours causes hormonal imbalance and a breakdown in appetite control. Prepare yourself a light dinner, in this case protein products are perfect.

In addition to the above reasons, weight loss may stop due to chronic stress. Stress triggers the production of the hormone cortisol, which in turn contributes to an increase in the number of fat cells. As a result, each meal causes the body to store fat in reserve. Learn not to eat anxiety and relax. [ 13 ]

Getting out of a strict diet

It is quite difficult to stick to a strict diet, but it is much more difficult not to break down after it is finished. According to statistics, about 90% of people who successfully followed all the rules of the diet and even got rid of excess weight, after its completion gain back the lost kilograms, and sometimes even more than before. In order for this not to happen, it is necessary to exit the limited nutrition system correctly.

1. Don't relax. Even though the diet is over, you can't pounce on various tasty treats and other previously contraindicated products the next day. During weight loss, the body adapts to working in an economical mode and reduces metabolic processes. Because of this, drowsiness, fatigue, and mild irritability appear.

After the end of the strict nutrition system, the body remains in economy mode for a long time, so all excess incoming nutrients begin to be deposited as fat.

2. Gradual nutrition. After finishing the diet, gradually increase the caloric content and volume of the diet. Continue to eat the products you used for weight loss, but increase their quantity, add new dishes.

If you have been following a mono-diet or another system with limited intake of vitamins, microelements and nutrients, then first of all introduce greens, fruits, vegetables, low-fat dairy products into your diet.

3. Positive attitude. To consolidate the results achieved, make a habit of doing sports. This will help keep your body in shape and improve your overall condition. Also, do not forget about proper rest and minimum stress.

Depending on the duration of the diet, the exit from it can last from 2 to 10 days. The stricter and tougher the nutrition system was, the longer and smoother the exit from it should be. As a result, you should switch to a full healthy diet.

Reviews

There are many reviews about various ways to lose weight. A strict diet is one of the most effective methods in the fight against excess weight, as it allows you to lose 3 to 5 kg per week. But like any nutrition system, it has its advantages and disadvantages. Before starting it, you should make sure there are no contraindications and consult with your doctor. If you choose the right diet and finish it, the lost kilograms will not return again.