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The Best At-Home Weight Loss Diets For Different Needs

When women decide to lose weight, they reconsider their diet. There are two options: to balance nutrition and exercise, to return the weight to a normal regime by losing 0.5-2 kg per week, or to lose weight quickly on one of the extreme but effective diets. Which option is more acceptable to you?


at home weight loss diets


Most choose fast weight loss methods to see results in just a few days. However, quick and effective diets have a drawback: the results are short-lived. Weights lost due to fasting come back as quickly as they are lost. In addition, extreme methods of weight loss are also disposable. They help people to lose weight once or twice. But over time, they stop working. This is because periods of acute calorie deprivation stress the body, and it gradually “learns” to cope with it. Therefore, more and more girls choose a healthy, balanced diet that ensures long-term results rather than extreme weight loss methods.

But sometimes you need to lose weight quickly: before sports competitions, special dates or events. Some professions have weight restrictions; if you don’t follow them, the problem can only be solved with a quick and effective diet.

We have collected the most popular diets to help you eliminate 5-10 extra kilograms. But be careful enough! Drastic dietary restriction can have side effects.


5 most effective diets


The mono diet is the easiest and fastest way to lose a few kilograms at home. They have several disadvantages: the monotony of the dishes, which is due to the lack of vitamins and trace elements, and the loss of kilograms quickly returning. And yet, they are among the most effective fast weight loss diets.

Suitable for those who love vegetables and can easily do without meat. This diet is designed for 5 weeks. It is based on raw vegetables and some dairy products. The menu looks something like this:

breakfast: unsweetened coffee, low-fat yogurt, apple;

or cucumbers and cottage cheese;

lunch: tea, apple, salad with grated cheese;

afternoon snack: carrots, salad leaves, apple;

Boiled eggs, tomatoes with greens, and kefir are used for dinner.


Sloth diet


Sometimes, there is no time to cook and write complicated recipes. The good news is that there are effective diets that don’t require culinary sophistication. The main principle of the “sloth” diet is to drink 2 glasses of pure warm water before meals. Only lukewarm water must be used! The point is simple: warm water suppresses the feeling of hunger and, at the same time, prevents overeating.

With this rapid weight loss method, you need to eat thrice daily; there are practically no food restrictions. You should avoid sweets, fatty and fried foods, as well as alcohol and carbonated drinks.


Weight Loss Diets


A one-time buckwheat diet can help you lose up to 10 kg per week. Buckwheat porridge should not be cooked in water but in steam. Soaked buckwheat porridge is less tasty but can help you lose weight.

First, wash the groats, boil them in water, and wait for them to swell completely. This takes a long time, so the porridge should be soaked for 12 hours beforehand. It is best to do it in the evening. Add salt, spices, and a spoonful of soy sauce to the buckwheat.

Divide the received amount of grain into 5 meals and eat it during the day. Eat your last meal by 5 hours before bedtime. Drink a glass of water half an hour before a meal. You can also drink unsweetened green tea. Please don’t overdo it; otherwise, you risk developing digestive tract diseases.


Protein diet


A diet based on almost complete elimination of carbohydrates. It is said that you can eat this way continuously by diversifying the menu. And yet, this diet is not suitable for everyone, but only for those who need to lose 10 kg or more and are ready to wait for results for a month or more.

The transition to a carbohydrate-free diet takes place in several stages:

  1. Give up carbohydrates completely, replacing them with proteins.
  2. Alternate vegetables and proteins, thus stabilizing the weight.
  3. You can add some carbohydrates to your diet, but their share should still be at most 10% of all products.

Mono diets are only for some – they can be difficult to follow due to the monotony of the diet, the drastic reduction of carbohydrates, and the need to seek out special foods. However, there are ways to lose weight without any complicated cooking procedures.


Kefir diet


The kefir mono diet is one of the most popular rapid weight loss methods. It is not easy to follow a diet, but there are no worries when planning nutrition and meals. The point is that you drink 1.5 l of kefir daily, let it be even fat, and that’s it. This way, you can lose up to 5 kg in a week.

However, you cannot “sit on” one kefir for more than 3-5 days; otherwise, the body will begin to suffer from exhaustion.


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So that the kilograms do not return


Strict food restriction is effective in the short term. Therefore, after sitting down to kefir or buckwheat porridge, you need to be prepared that the lost kilograms will quickly return. However, it is possible to rearrange your diet in such a way that you lose weight and keep it the same, plus or minus 2 kg. This can be achieved by eating small portions, not three, but five times a day. You should also avoid all high-calorie foods:

  • carbonated sweet drinks;
  • alcohol;
  • desserts;
  • fried potatoes;
  • fatty meats;
  • sausages and sausages;
  • flakes;
  • fast food;
  • cupcakes and other baked goods made from white wheat flour.

The basis of the diet should be fresh fruits and vegetables, lean fish and white meat, and grain products, except for white rice. It’s helpful to keep a food diary that includes every meal, even the smallest. You should also calculate your daily caloric intake based on your weight and lifestyle, subtract 300-500 units, and stick to exactly that amount of calories.


5-day diet


You can lose 3-8 kilograms of weight in 5 days. The diet is based on five stages corresponding to 5 days of the week:

Purification Day: Fasting with regular consumption of pure water.

Restorative: you can eat dairy products.

Energy: You need to pamper your body with glucose with juices, honey, and other natural products.

Food for the body: At this stage, we eat protein.

Fat burning: You need fiber to fill you up and suppress hunger.


The most effective weekly diet


The easiest way to lose weight weekly is to eat only buckwheat porridge and kefir. Yes, it’s boring, but you can lose up to 5 kg. Buckwheat should be steamed. Drink up to 1.5 liters of low-fat kefir per day.

The essence of the super diet for weight loss is that you can eat only one product per day, the amount of which does not exceed 1 kg. Weight loss lasts up to 10 days, so you can lose about 8 kg. Doctors warn that this method helps you lose weight but is unsafe for your health. Therefore, consult a doctor when you notice the first signs of unwellness.

In order not to feel bad, you should follow these principles:

  • choose natural products;
  • avoid fatty foods, sweets, smoked meat, red meat, and alcohol;
  • make a meal schedule and stick to it;
  • Reduce the amount of salt in your food.

Suitable foods for this weight loss method: boiled potatoes, fresh cabbage, boiled beets, and raw carrots. Fresh cucumbers, apples, and cooked rice are also recommended.


weight loss


Other diets


You can also try a vegetarian diet. This safer option can help you lose up to 3 kg. The essence of this method is to eat only vegetables and fruits, giving up all other foods, including cheese, eggs, and milk.

However, this diet is not for everyone, to put it mildly. Fasting is stressful on the body, and fasting for two weeks has many side effects.

There are three types of weight loss: hard, cleansing, and gentle. We advise you not to take drastic methods unless necessary, as they have many side effects. However, if you are losing weight quickly, try this option: avoid high-calorie diets and switch to a low-calorie diet. The maximum daily caloric rate is 1300 calories. To prevent constant hunger, you need to eat 7-8 times.

A milder option is a method of cleansing that avoids animal products and fried, fatty, and smoked foods. They should be replaced with vegetables, fruits, grain, and low-fat dairy products. Even so, eating small portions 5 times a day is important.

A bland diet is the easiest to tolerate. There are no strict restrictions, but you should completely avoid high-calorie foods, fast food, desserts, cakes, sweet and carbonated drinks. It would help to avoid fatty, fried, and smoked foods. Instead, it would help if you ate unleavened black bread, dry unsweetened buns, butter, celery, milk, vegetables, and fruit. You can also eat grains, legumes, lean meat, and fish. Drink green tea, kefir, and fruit juice. But not from packages, but squeezed with your own hands!


Don’t punish yourself.


Staying motivated to lose weight is important: remember your goal. In addition, try to make this period pleasant: do not close in yourself, communicate, go for a walk outside, exercise. Remember to drink at least 2 liters of pure mineral water daily, eat in small portions, and then the diet will be easier.


Recommendations of doctors and specialists for weight loss


Doctors remind us that a healthy rate of weight loss is 0.5-1 kg per week. Losing 2 kg per week without consequences for internal organs is possible, but a faster pace is stressful for the body. Also, strict diets can lead to eating disorders. This can manifest as compulsive overeating and fear of eating something unhealthy.

Therefore, doctors advise not to starve but to balance the diet so that the body receives all the nutrients it needs. If you want to lose weight, the calorie deficit should be small. Research has shown that it is safe to reduce your dietary intake by no more than 25% of your current calorie intake.



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