Types of hard diets for fast weight loss

In order to lose 10-20 kg in a month, you need to radically change your diet, lead an active lifestyle and play sports. In order not to harm the body, you should approach weight loss wisely and have real willpower. The basis for weight loss is a strict diet. A properly composed menu will help remove not only excess fluid from the body, but also fat and glycogen.

The main rules for losing weight:

1. Calorie deficit.
2. Regular physical activity to burn energy.
3. Good sleep and rest.

If you significantly reduce your daily caloric intake, this will slow down your metabolism, and the weight loss process will be slower. Excessive physical activity causes excessive production of cortisol and water retention. Because of this, body weight increases. Lack of sleep and rest leads to the production of stress hormones, which disrupt lipolysis. Most often, dietary nutrition is designed for a month or less.

Features of fast weight loss:

• Effective weight loss.
• Possibility to choose the most suitable menu.
• Due to a reduced diet, the body begins to suffer from a deficiency of fats, proteins, carbohydrates, vitamins and microelements.
• A constant feeling of hunger negatively affects your overall well-being, as well as the condition of your stomach and intestines.
• A strict diet and sudden weight loss can cause headaches and dizziness, nausea, heartburn, weakness, constipation, and emotional instability.

Popular strict nutrition systems that are suitable for losing 10, 20 kg:

1. 5 spoons - the daily diet is cut by 20-50%. This is necessary to speed up metabolism and improve metabolic processes. Portions begin to be reduced 2 weeks before the diet. At first, you should learn to get your fill with 7-8 tablespoons, gradually increasing the portion to 5 spoons per day. It is recommended to adhere to this method for 30 days.
2. Low-calorie – you can consume no more than 1000 kcal per day. Products should be nutritious, but low-calorie. The number of approaches to the table is not limited, as is the choice of products.
3. The Dukan diet consists of several phases, each of which is designed for a certain period of time. The first phase is "Attack" - the main diet should be protein food, that is, seafood, eggs, fish, meat. The duration of the attack is 10 days, and weight loss is from 3 to 5 kg. The second stage is called "Cruise", protein days alternate with protein-vegetable days. The duration of such a diet is 30 days, and weight loss is up to 15 kg.

The last phase is "Consolidation". The menu is gradually expanded, adding pasta, potatoes, bread, berries. At the same time, every Thursday you should have a fasting day, eating only protein foods. Consolidation lasts 7 days. At each stage, you need to eat 1.5 tablespoons of bran. After consolidation, the "Stabilization" phase begins, which lasts throughout life and is based on the principles of healthy eating.

4. Drinking - all food consumed should be of liquid consistency. The basis of the diet is broths from lean meats or fish, green tea, unsweetened compote, freshly squeezed juices, kefir. The diet is maintained for several days and only after consultation with the attending physician. Refusal of solid food for a long period of time is contraindicated, as it can harm the digestive organs.

Regardless of the chosen method, during weight loss, foods with a high fat content and sources of fast carbohydrates are prohibited. Fatty meats and fish, salt, sugar, hot spices, sauces, fatty dairy products, potatoes, baked goods, carbonated and alcoholic drinks, strong tea and coffee, fruits and berries with a high sugar content should be excluded from the diet.

In order to keep the lost weight, you should exit the limited diet correctly. First of all, you should not overeat. You need to eat small portions 5-6 times a day. Various flavor additives should be excluded from the menu. You can add natural vegetable oils, fresh greens, dried herbs to dishes. It is better to steam, bake and boil food. Do not forget to maintain water balance - at least 2 liters of water per day.

Before starting to lose weight, you should take into account the presence of such contraindications: diseases of the cardiovascular and urinary systems, infectious and inflammatory processes in the body, pregnancy and lactation, problems with the gastrointestinal tract, endocrine pathologies, anemia, metabolic disorders, exhaustion of the body.

Indications

Many people who dream of losing weight with minimal effort resort to rather extreme methods. These include a strict diet for quick weight loss. Most often, it is started before a special date when it is necessary to lose 2-3 kg.

Sample meal plan for one day:

• Breakfast: 100 g low-fat cottage cheese, apple.
• Snack: a glass of vegetable juice or water.
• Lunch: 200 g boiled chicken breast, fresh Chinese cabbage.
• Dinner: a glass of low-fat kefir.

Such a limited but balanced diet will allow you to lose 1.5-3 kg in 3-5 days without harm to the body.

There is a stricter diet for rapid weight loss. We are talking about the drinking regime. The basis of the diet is freshly squeezed juices, water, low-fat kefir, chicken broth. It should be taken into account that it is almost impossible to maintain the new weight. Since its reduction is caused by an empty intestine and stomach, and not by the loss of fat deposits.

A strict diet for quick weight loss slows down metabolic processes, so fluid and intestinal contents are removed from the body, not fat. This method is suitable if you do not plan to maintain the result of your efforts. To obtain high-quality and long-term results, you should stick to a healthy diet, which allows you to lose up to 3 kg per month.

General information Types of hard diets for fast weight loss

Today, many variants of strict diets have been developed that promote rapid weight loss. The duration of such a diet should not exceed three days. If it is designed for a longer period of time, then it must be supplemented with the intake of multivitamin preparations to prevent a deficiency of useful vitamins, minerals and microelements in the body.

Let's look at the most popular options for strict diets:

1. Low-carb – a diet with limited caloric intake. The permitted amount of carbohydrates is about 60 g per day. During weight loss, you should drink a lot of water, while juices, alcohol and carbonated drinks are prohibited. The duration of this regime is 3-5 days.
2. The model diet is one of the strictest diet options, since there is no dinner. Allows you to get rid of 3 kg of excess weight. Any spices and sauces, sugar, salt, alcohol, flour are prohibited. The basis of the menu should be low-calorie protein products.
3. Protein-carbohydrate - the daily norm of products is calculated for 5 meals. The diet is followed for 7 days, repeating the same diet daily. The daily caloric content should not exceed 1500 kcal.
4. Brazilian – lasts for 14 days and allows you to lose 5 kg of weight. The diet consists of three mandatory meals, snacks are prohibited. The basis of the menu should be products rich in protein, vegetables, fruits, boiled chicken and beef.
5. Tokyo is a rather extreme regimen, designed for 6 days. The daily diet consists of a kilogram of tobacco chicken meat and 2 liters of water. With such a diet, you can lose up to 5 kg of weight.

A strict diet can be called any diet in which the daily caloric intake does not exceed 1200-1500 kcal. This approach to the problem of excess weight allows you to get rid of 3-5 kg. But after the end of the limited diet, there is a risk of gaining not only the lost, but also additional kilograms. [ 1 ]

Strict drinking diet

The drinking diet is rightfully considered one of the most strict, but at the same time effective methods of fighting excess weight.

Features of losing weight on water:

• The load on the digestive organs is reduced.
• The body is being cleansed.
• The functioning of internal organs is restored.
• Weight is reduced.

The drinking regime requires real willpower and endurance. It is suitable for people who eat on the go, abuse unhealthy food and snacks. Limited nutrition allows you to develop proper eating habits and improve the functioning of the digestive organs.

The first days of water weight loss are a test for the body, since solid food is prohibited and hunger has to be satisfied with liquid dishes, or more precisely, natural juices, decoctions and water. Because of this, the mood worsens, fatigue and severe hunger appear. But the situation changes dramatically, starting from the third day. Adaptation processes are launched in the body, that is, a restructuring occurs. Thanks to this, the feeling of hunger is muffled, the mood improves, but weakness and fatigue may remain.

In terms of duration, the drinking system for weight loss can be daily, weekly and monthly. The first option is a fasting day for the body. Living on water for a week or a month requires the right start. To do this, you should gradually switch to liquid food so that the body does not experience stress during weight loss. [ 2 ]

Mechanism of action of the diet:

• During the first week, superficial cleansing processes begin in the body.
• In the second week, toxins begin to be removed from the kidneys and liver.
• And the third and fourth weeks trigger changes at the cellular level.

This mechanism of action of the drinking regime helps to cleanse the body and normalize body weight. The stomach decreases in size, which will allow you to eat less food in the future and feel full faster.

A strict water diet has a huge list of contraindications and can cause side effects. Particular attention should be paid to the correct exit. Returning to the usual diet should be smooth, lasting twice as long as the weight loss process.

Maintaining the achieved result is problematic, so you should approach the diet with great responsibility. It is also necessary to take into account that during the process of losing weight, the body will be in a state of stress and deficiency of nutrients. Therefore, it would not be superfluous to take multivitamin and mineral complexes, as well as consult with a nutritionist and therapist.

High protein diet

One of the most popular and strict nutrition systems aimed at weight loss is a protein diet. It is designed for people with an active lifestyle. Since the best weight loss results are observed in people with regular physical activity (at least three times a week). At the same time, there are many options for nutrition by duration, but most often it is 14 days. [ 3 ]

Basic rules of protein nutrition:

1. Fractional meals (at least 6 times a day).
2. The last meal should be 2-3 hours before bedtime.
3. Alcohol and carbonated drinks are contraindicated.
4. Products should contain minimal fat and carbohydrates.

Allowed products:

• Chicken and turkey meat without skin.
• Lean fish and seafood.
• Offal.
• Low-fat dairy products.
• Egg whites.
• Vegetables and fruits.
• Whole grain breads and cereals.
• Mineral water, coffee and tea without sugar.

The dietary ration includes refusal of food with high content of carbohydrates and fat. The menu should be dominated by protein products, together with vegetables, fruits and greens, which are a source of fiber, vitamins and minerals. It is necessary to drink at least two liters of water per day. Caloric content should be within 1200 kcal per day.

Prohibited products:

• Semi-finished products, canned goods.
• Pastries and confectionery.
• Chocolate.
• Fatty meats and fish.
• Sugar and its substitutes.
• Full-fat dairy products.
• Vegetables with high starch and sugar content (potatoes, corn, beans, peas, beets, carrots).
• Purchased fruit juices and sweet compotes.

Food can be baked, boiled, steamed. Fried dishes with a lot of oil and sauces are contraindicated.

Like any strict diet, protein has contraindications:

• Diseases of the cardiovascular system.
• Liver pathologies and kidney dysfunction.
• Pregnancy and lactation.
• Joint diseases.
• Diseases of the digestive system.
• Risk of thrombosis in the elderly.

The advantages of protein weight loss are that there is no feeling of hunger, since protein-rich food is digested for a long time. General fatigue and weakness occur extremely rarely. A comprehensive renewal of the body occurs. Since the menu includes products with fiber, disruptions in the functioning of the intestines are unlikely. Despite the low rate of weight loss, the achieved results are maintained for a long period of time. [ 4 ]

Strict buckwheat diet

Another popular and affordable strict diet system is the buckwheat diet. It is based on eating only buckwheat porridge or its combination with other ingredients. The high weight loss result is due to the beneficial properties of the cereal. It supplies the body with substances that promote high-quality bowel cleansing.

Buckwheat has a unique composition:

• Complex carbohydrates, natural sugars and starch – provide the body with energy and maintain a feeling of satiety for an extended period of time.
• Plant protein is the building material for muscle tissue.
• Amino acids (arginine, lysine) and fatty acids, citric, oxalic acids - affect metabolic processes at the cellular level, accelerating them.
• Vitamins, minerals, microelements – supply the body with useful substances.
• Fiber – ensures regular bowel cleansing.

The nutritional value of buckwheat porridge is 350 kcal per 100 g. Slow carbohydrates are broken down for a long time, providing a gradual release of glucose. During the digestion process, no residues are formed that can be deposited as fat, as with fast carbohydrates from confectionery or sweets. [ 5 ]

Beneficial properties of buckwheat for the body:

• Strengthens the immune system.
• Normalizes the functioning of the gastrointestinal tract and liver.
• Reduces the amount of harmful cholesterol.
• Improves blood circulation.
• Promotes gentle removal of waste, toxins and waste products from the body.
• Reduces swelling and eliminates heartburn.
• Improves the condition of the skin.
• Increases immunity.
• Improves the functions of the entire body.

During a strict buckwheat diet, the porridge is not boiled, but prepared in a special way. A glass of cereal is thoroughly washed and poured into a bowl with a tight lid. The washed buckwheat is poured with 2 glasses of boiling water and wrapped up for the night. The porridge will be ready for breakfast, if there is excess water, it can be drained.

Options for losing weight with buckwheat:

1. The classic mono-diet is the strictest and most effective method for fighting excess weight. During the day, you can eat an unlimited amount of porridge, washing it down with clean water. The duration of such a diet is 3-14 days. The exit is smooth with a further transition to fractional proper nutrition.
2. Buckwheat and green tea – the cereal is steamed and strong green tea is prepared, to which fresh ginger and lemon can be added. In addition to tea, it is necessary to drink at least 2 liters of clean water. The duration of the diet is 3 days.
3. Buckwheat-kefir - this diet has a beneficial effect on digestion, improves skin tone and improves the functioning of the nervous system. The cereal can be brewed in kefir (pour and leave overnight) or washed down with a glass of the drink during each meal.
4. Protein-buckwheat - steamed cereal is combined with low-fat cottage cheese, boiled or baked chicken breast, egg whites. Duration of weight loss is 7-14 days.
5. Buckwheat with vegetables and fruits is a nutritious method of fighting excess weight, which allows you to lose 2-4 kg per week and not gain it back. The cereal is combined with vegetable salads, fresh and baked vegetables.
6. Buckwheat with dried fruits - dried fruits are a source of glucose and vitamins, which significantly improves your well-being during weight loss. The cereal is steamed, and the dried fruits are finely chopped and mixed with porridge. You can eat no more than 100 g of dried fruits per day. This method is followed for 3 to 10 days.
7. Buckwheat with soy sauce is great for those who find it difficult to stick to a classic bland mono-diet. To get effective results, you should choose high-quality soy sauce, which contains only beans, malt, salt and water. The cereal is steamed, and the sauce is added before consumption. You can take no more than 15-20 g of sauce per day.

Despite all the benefits of buckwheat, the strict diet has a number of disadvantages:

• Strict restrictions - you can only eat steamed buckwheat, water, tea and other designated products. Because of this, the body suffers from a deficiency of nutrients.
• Getting the body used to it – the maximum duration of weight loss should not exceed 14 days, as a longer period slows down the weight loss process.
• Deterioration of general health - weakness, increased fatigue, headaches, decreased blood pressure. Exacerbation of chronic diseases is also possible.

A strict buckwheat menu is contraindicated in diabetes, gastrointestinal diseases, menopause, renal failure, depression, pregnancy and lactation, after recent abdominal surgeries. A limited diet is prohibited for children and adolescents, as well as anyone whose work requires constant concentration or increased physical activity.

Returning to your usual diet should be gradual. You should gradually add your favorite foods to the menu, while eliminating unhealthy foods. It is very important not to overeat, maintain water balance and physical activity. [ 6 ]

Strict no-carb diet

One of the tough but comfortable diet plans aimed at combating excess weight is a carbohydrate-free diet. Its essence is based on reducing calories consumed due to carbohydrates, not fats. The basis of the menu is protein products and maintaining water balance. [ 7 ], [ 8 ]

Principles of a strict low-carb diet:

• Reduce consumption of slow and complex carbohydrates.
• Each serving should consist of foods rich in protein and fiber.
• You need to eat frequently, in small portions, without overeating.
• Breakfast should be within an hour after waking up, and the last meal two to three hours before bed.
• Sweets, flour products, fast food, semi-finished products, and offal are completely excluded from the diet.
• It is necessary to maintain water balance – at least 1.5 liters of water per day.

Lean meat is the most protein-rich food. Therefore, you should include boiled chicken, turkey, and beef in your diet. Canned and smoked meat, sausages, wieners, and frankfurters are prohibited. Low-fat fish, eggs, and legumes are allowed. Don't forget about fiber-rich vegetables, fruits, and greens. Vegetables can be eaten fresh, baked, or steamed. The menu should include low-fat dairy products, soft and hard cheese, and a small amount of vegetable oil. [ 9 ], [ 10 ]

The advantage of a strict carbohydrate-free system is that the limited amount of carbohydrates allows you to control the production of the hormone insulin. Large carbohydrate intake leads to the release of insulin, which slows down, and in some cases completely stops the fat burning process. Increased insulin production converts carbohydrates into fat cells and fat. A limited amount of carbohydrates allows you to avoid the release of insulin into the blood, due to which fat is broken down more actively. [ 11 ], [ 12 ]

Strict rice diet

Rice is a product rich in B vitamins, essential amino acids, gamma-aminobutyric acid, iodine, potassium, calcium, phosphorus, lecithin. 100 g of cereal contains 323 kilocalories, which does not prevent it from being used in the fight against excess weight. With proper preparation of porridge, you can lose 2-3 kilograms in 3-5 days. [ 13 ]

Rules for cooking rice:

• The cereal is thoroughly washed under running water. For one part of cereal take two parts of cold water.
• The first water after boiling is drained and the missing amount of cold liquid is added.
• The porridge is cooked until done. Oil, salt and other spices are not added.
• Any type of rice is suitable for porridge, but it is best to use unpolished rice, as it contains a large amount of fiber.

Strict rice diet options:

1. With this diet system, boiled rice, 500 ml of natural juice (apple, orange), 1-2 green apples, at least two liters of still water are consumed daily. The diet is maintained for three days.
2. With the second type of hard weight loss, rice is eaten for breakfast and before bed. For lunch, you can eat low-fat broth based on poultry or vegetables. Snacks in the form of a glass of kefir or a green apple are also allowed.
3. The last option is the most severe and extreme. You can only eat porridge, no more than 500 g of brown rice. With each attack of hunger, you should slowly chew the rice. The duration of the diet is 3 days.

The rice diet is contraindicated for people with a tendency to constipation, digestive system diseases and weakened immunity. To avoid health problems, you should consult with your doctor. [ 14 ], [ 15 ]

Strict kefir diet

Losing weight on kefir is another option for an affordable and effective diet. Kefir is a healthy fermented milk product. It contains a lot of calcium and beneficial bacteria. Before you start losing weight, you need to unload your body. To do this, reduce your daily diet by 30%, switch to dishes with gentle heat treatment and ensure plenty of fluids. [ 16 ]

Benefits of the kefir diet:

• Cleansing the body.
• Elimination of constipation.
• Providing the body with calcium and beneficial bacteria.
• Effective weight loss.

In three days on a strict diet based on a fermented milk drink, you can lose up to 3 kg. A week-long unloading allows you to lose 5 kg.

Types of kefir diet by duration:

• For three days - the shorter the diet, the stricter it should be. You can only drink kefir and still mineral water. No more than 1.5 liters of kefir and about a liter of water are drunk per day. It would not be superfluous to take multivitamin complexes.
• For five days – in addition to kefir, you can eat two apples, a handful of dried fruits and boiled or baked vegetables. The permitted volume of fermented milk drink is 1.5 liters.
• For seven days - drink 1.5 liters of kefir every day. On the first day, add 4 boiled potatoes to the drink, on the second day - 150 g of boiled chicken. On the third day - 200 g of boiled meat, on the fourth day - 200 g of baked fish. On the fifth day, eat apples or vegetable salads. In the last two days, drink only kefir and clean water.

The recommended fat content of kefir is no more than 2.5%. If it is difficult to stick to a strict system, there are several options for softer diets:

1. Kefir-buckwheat - buckwheat is steamed with water or soaked in kefir overnight. The cereal is eaten throughout the day, washed down with water and 1.5 liters of fermented milk drink.
2. With oatmeal - this diet is designed for 7-10 days. Oatmeal is poured with kefir and a little dried fruit is added. In addition to porridge, you can eat some boiled chicken, vegetables and no more than 100 g of low-fat cottage cheese. Be sure to drink about 1.5 liters of kefir and purified water.
3. Kefir with apples - you can eat only green apples, drink kefir and purified water. In ten days you can lose 5 to 7 kg of excess weight.
4. Kefir with vegetables – boiled, baked and stewed vegetables are washed down with 1.5 liters of the drink. You can prepare vegetable salads, seasoning them with kefir and dried herbs. In addition to kefir and water, you can drink green tea, but without sugar or other sweeteners.
5. Cottage cheese and kefir diet - drink 1.5 liters of kefir daily and eat 500 g of low-fat cottage cheese. The menu can be diluted with apples, but no more than 2 pcs. per day.

Kefir has a beneficial effect on metabolic processes in the body, improves the condition of the skin and strengthens bones. But this method of combating excess weight is contraindicated for people with diseases of the pancreas, ulcerative lesions of the gastrointestinal tract, cholecystitis, kidney pathologies. It is not recommended during pregnancy and lactation, for adolescents. [ 17 ]

The exit from the kefir diet depends on which diet option you followed. In any case, the exit should be gradual. You can add one new product to your diet every day. [ 18 ]

Strict oatmeal diet

Losing weight on oatmeal allows you to get rid of 5-10 kg of excess weight in 7-10 days. People of any age adapt well to this nutrition system, since oatmeal is an ideal product for a mono-diet. [ 19 ]

Dishes based on rolled oats enrich the body with a complex of useful substances and microelements. The level of iron, chromium, zinc, potassium, fluorine, vitamins B and PP increases. For a diet, it is better to choose a high-quality variety of coarse oatmeal. Instant porridge, extra-class flakes or oat muesli are not suitable. Oatmeal can be supplemented with dried fruits, nuts and fresh fruits.

Benefits of a strict oatmeal menu:

• Gradual weight loss.
• Improving the immune system.
• Cleansing the body of harmful substances and toxins.
• Normalization of digestive processes.

As a rule, losing weight consists of two stages, the first is aimed at cleansing the body, and the second at reducing weight:

1. A week before losing weight, you should switch to a light diet. The menu should be dominated by protein products, including oatmeal with natural additives. Also, do not forget about maintaining water balance - at least 2 liters of water per day, green tea and kefir are allowed.
2. The second stage is more strict, as it consists only of oatmeal and water. The porridge is consumed in small portions throughout the day. Oatmeal can be diluted with pieces of green apple, raisins, dried apricots, prunes.

The limited diet is followed for no more than 10 days, since long-term weight loss is dangerous for the body. The oatmeal diet is contraindicated for people with cereal intolerance, gastritis, ulcers, colitis, for pregnant and nursing mothers. Oatmeal porridge is prohibited for diseases associated with the skeletal system, cardiovascular pathologies and renal failure. [ 20 ]

Strict Diet for Models and Celebrities

The main rule for losing weight for models and celebrities is regular exercise and proper nutrition. But there are a number of stricter diets that allow you to lose 2-3 extra kilos in a short period of time. Such nutrition systems are designed for 3-5 days and are based on a sharp reduction in caloric intake, up to 1000 kcal per day.

• Diet of models №1 – is designed for three days, during which you can eat only low-fat cottage cheese, boiled eggs and green tea. Breakfast begins with one egg and a glass of tea. For lunch, eat 150-200 g of cottage cheese and tea, and for dinner 100-150 g of cottage cheese, an egg and tea. Such a strict diet allows you to lose up to 5 kg in three days. But with each repeated weight loss, its effectiveness will decrease.
• Model diet #2 – the basis of the menu is boiled eggs, low-fat meat (baked, boiled) or fish, tea. For breakfast, only tea is consumed, for lunch, meat with an egg, and for dinner, a slice of black yesterday's bread with a thin layer of butter. The diet is designed for three days.

A low-carb diet is popular among celebrities. It involves reducing the amount of carbohydrates to 60 g per day. The basis of the diet should be foods rich in protein and fiber. Maintaining water balance is also important - about 2 liters of purified water per day. All dishes should be baked, boiled or steamed, fatty and fried foods are contraindicated.

For meat lovers, the Jockey Hard Diet is perfect. It lasts three days. On the first day, eat baked chicken, on the second, 300 g of lean veal, and on the third, only 4-5 cups of natural coffee without sugar. On such a diet, you can lose up to 3 kg. [ 21 ]

Strict vegetable diet

Vegetables are a storehouse of vitamins, useful micro and macroelements, which have a beneficial effect on the functioning of the entire body. If they are lacking, avitaminosis develops, the skin condition worsens, increased irritability, decreased concentration, etc. occur. [ 22 ]

Based on the benefits of vegetables and their diversity, a special nutrition system aimed at losing weight has been developed. The vegetable diet is designed for 3-5 days, and more strict options for 10 days. In this case, weight loss is from 3 to 10 kg.

Basic rules for losing weight with vegetables:

• You need to eat 1.5 kg of vegetables daily. 60% of the total weight should be eaten raw, and the remaining 40% should be baked, boiled, or steamed.
• The daily menu should include zucchini, cucumbers, greens, pumpkin, carrots and other seasonal vegetables. A small amount of rye bread and low-fat dairy products are allowed.
• Frozen vegetables or exotic fruits are contraindicated, as they have undergone special processing to increase their shelf life.
• You should drink up to 2 liters of water daily. Carbonated drinks, sweet compotes, strong tea or coffee, and alcohol are prohibited. Unsweetened green tea is allowed, which is a good tonic and reduces appetite.

Types of vegetable diets:

1. On soups - vegetable broths are tasty and low-calorie, so they are great for losing weight. Soups are eaten 3-4 times a day, and the more soup you eat, the more active the weight loss process. For the basis of the dish, you can use celery, carrots, pumpkin, cauliflower or white cabbage, onions, but it is better to refuse potatoes. Soups are seasoned with fresh greens and aromatic herbs.
2. Protein-vegetable – the diet consists of fresh vegetables, lean meats and fish. Seasonal fruits, low-fat dairy products, walnuts, seeds, and fresh mushrooms are allowed. Dishes made from the above products are low in calories, so they allow you to lose weight without feeling hungry.
3. Fruit and vegetable – helps to lose weight and improve the condition of hair, skin, nails. The essence of nutrition is in alternating vegetable and fruit days. Start with 2 days of vegetables, and then move on to two fruit days. In this case, the amount of food eaten should be within 1.5 kg. Potatoes, grapes, bananas, green peas, kiwi, mango, carrots will be prohibited. [ 23 ]

Regardless of the diet option chosen, it should be supplemented with multivitamin and mineral supplements to maintain good health.

Tokyo Crash Diet

This diet system is designed for 6 days, during which you can lose 4-6 kg of excess weight. The menu of the strict Tokyo diet consists of 1 kg of tobacco chicken and two liters of liquid. The chicken carcass is cooked independently, marinating the meat in soy sauce or kefir. Mayonnaise or other spicy, fatty sauces are not suitable for marinade. The meat is baked in a sleeve, so the chicken turns out more juicy, and its fat can be drained.

For drinking, use mineral water without gas and green tea. The maximum duration of weight loss is 10-14 days. It should be taken into account that the mono-diet limits the intake of vitamins and minerals into the body, so you should additionally take multivitamin complexes.

Despite the high efficiency of the Tokyo weight loss system, it is very difficult to maintain the weight after it. In order to maintain the achieved results, do not overeat, do not eat 2-3 hours before bedtime, reduce the amount of sweets and pastries to a minimum. Do not skip breakfast, eat more vegetables, fruits and dairy products.

Strict milk diet

One of the popular methods of weight normalization is the milk diet. [ 24 ] The strict nutrition system is based on the beneficial effects of dairy products on the body and has a number of advantages over other diets:

• A varied menu thanks to a large selection of dairy and fermented milk products.
• Since the diet is rich in pure protein, it has a positive effect on appearance and physical fitness, preventing loss of muscle tone.
• Milk contains calcium, which speeds up the process of losing extra pounds.
• Milk does not contain fiber, so during the diet it is recommended to add vegetables, fruits, and bran to the diet.
• Excessive consumption of dairy products can cause problems with the gastrointestinal tract and provoke digestive disorders. [ 25 ]

Basic nutrition systems based on dairy products:

1. For three days, drink only fresh milk. On the first day, drink a glass of milk every hour, on the second day, a glass every 1.5 hours, and on the third day, every 2 hours. This weight loss option requires a lot of willpower, but allows you to lose 3-4 kg in 3 days. During the entire regime, take a vitamin and mineral complex.
2. The five-day weight loss plan has a more varied menu. Dairy and fermented milk products with a fat content of no more than 1% are allowed. For breakfast, eat 200 ml of yogurt and 20 g of dried fruit, for lunch, 100 g of cottage cheese and a glass of milk, fresh vegetables. For dinner - 1 apple, 100 g of cottage cheese and 200 ml of milk or fermented baked milk. The average weight loss in five days is 3-4 kg.
3. Weekly weight loss is divided into several stages. First, there is a strict dairy diet, and then it is supplemented with other products. This type of nutrition is easier to tolerate and does not cause acute stress for the body. Dairy and fermented milk products, vegetables, fruits are allowed. The entire volume of food is divided into 6-7 meals. Be sure to drink up to 2 liters of water per day.
4. Long-term diet for 14 days. This nutrition program allows you to lose weight and get rid of a big belly. The main menu is fermented milk and dairy products, a small amount of boiled or baked vegetables, lean meats, fruits. A low-calorie and balanced diet allows you to lose 7-8 kg in two weeks. [ 26 ]

A strict milk diet is contraindicated for people who are unable to digest and assimilate lactose. Weight loss on milk is not carried out in case of gastrointestinal diseases, previous stomach operations, intolerance to mono-diets, dermatological pathologies. [ 27 ]

Strict diet during breastfeeding

The period of pregnancy and lactation brings changes not only to the lifestyle, but also to the diet. All the useful substances entering the body along with the mother's milk get to the baby. That is, the composition of milk directly depends on the mother's diet. [ 28 ]

Strict diets during breastfeeding are carried out only for strict medical reasons. Most often, dietary restrictions are prescribed when the child develops acute allergic reactions, which manifest themselves in skin rashes, breathing problems, and digestive system problems. At the same time, nutrition systems aimed at weight loss are strictly contraindicated. [ 29 ]

A strict limited diet for nursing mothers is necessary to normalize the functioning of the baby's gastrointestinal tract and eliminate allergic reactions. The therapeutic menu should include the following products:

• Lean meats and fish.
• Vegetable soups and purees.
• Baked apples.
• Dairy and fermented milk products with a low fat content.
• Dried fruits.
• Side dishes based on zucchini and cauliflower.
• Green tea.

The daily diet should be within 2500 kcal. Also, do not forget about maintaining water balance - about 2 liters of water per day.

In most cases, dietary restrictions are necessary in the first month of a child's life, so nutritionists recommend gradually expanding the menu so that the newborn gets to know and normally digests new foods. [ 30 ]

Strict diet for 5 days, 1 week, 10 days, 2 weeks, 1 month

Today, there are many nutrition systems that allow you to lose excess weight in a short period of time. The most effective are strict diets. Their duration is from 3-5 days to 1 month.

Let's look at the most popular diet options depending on their duration:

• For 5 days – allows you to get rid of 3-5 kg of excess weight. Most often, these are mono-diets, that is, the use of only one or several products. Drinking and protein nutrition systems are quite effective. In the first case, only natural juices, water, and decoctions are consumed for three 3-5 days. With protein nutrition, the diet is more extensive. Low-fat dairy and fermented milk products, boiled chicken, turkey, cottage cheese, and green tea are allowed.
• For 1 week – weekly weight loss requires the right start and exit. This will allow you to consolidate the achieved results and not gain weight back. For seven days, the buckwheat diet and its variations, weight loss on vegetables, oatmeal or rice are perfect.
• For 10 days - this can be a rice, kefir-buckwheat, vegetable diet. Regardless of the chosen nutrition system, you should additionally take multivitamin complexes and minerals.
• For 2 weeks – protein or carbohydrate-free nutrition is suitable for this period, you can try losing weight on buckwheat and kefir with additional snacks in the form of apples and cottage cheese. In fourteen days, you can lose 5 to 7 kg of excess weight.
• For 1 month – before starting such a long-term weight loss, you should prepare properly. It is recommended to gradually reduce your diet by 30-50% a week before it starts. This will allow the body to normally adapt to the chosen diet. Also, do not forget about additional intake of vitamins and minerals, water balance.

Regardless of the duration of the diet, before starting it, you need to consult a nutritionist. You should also familiarize yourself with the contraindications and the risk of developing side effects. Long-term fasting causes a feeling of apathy, exacerbation of chronic diseases, menstrual irregularities, deterioration of the hair, nails, skin, and a decrease in the protective properties of the immune system.

Particular attention should be paid to the correct exit from a limited diet. In order to finish a strict diet correctly and not gain back the lost kilograms, it is necessary to switch to a regular menu gradually. No more than 100-200 g of a new product can be added daily. When exiting a strict regimen, this is one product every three days. As during weight loss, fatty and fried foods, alcohol, and sweets are prohibited. Once a week, it is recommended to have fasting days and maintain your physical fitness.