On the road to weight loss, although there are inevitably those stumbling blocks that make people worry and suffer, there is also a secret recipe for fast weight loss – the weight loss method. Today, I will take stock of the top 10 most famous weight loss methods, I hope to help everyone!
Top 10: Copenhagen Diet
Danish Diet plan
The Copenhagen Diet, also known as the (Danish Diet), is a 13-day diet plan. People who need to lose weight eat strictly according to the recipe. It is said that if they stick to it for 13 days, they can lose 10 to 20 pounds or even more. During this period, your diet will be strictly controlled, and you can only counteract your hunger by drinking water when you are hungry.
In fact, due to the serious lack of intake of staple foods and carbohydrates in this recipe, its nutritional composition does not meet the 4:4:2 nutrient intake ratio of protein, carbohydrates, and fats in a reasonable diet, so there are in the actual use process. It is a great safety risk; in addition, the intake of the recipe is strictly limited, so it is not suitable for all people with body shape and weight to lose weight, especially for people with a large weight base, forcible use may be life-threatening.
In general, this weight loss method is only suitable for people whose weight base is not particularly large and who want to conduct short-term surprises. The most important thing is: only use it once a year!
1. It is best to end the last meal before 7:00;
2. Before lunch, it is best to start the first bite, eat something to fill your stomach, so as not to eat too much lunch;
3. Try not to fry, High-calorie food such as barbecue. 4. This method may have a much better effect on people with a large base weight, and the effect may not be obvious with a small base;
5. Only drink boiled water after 8 hours, and can’t eat any beverages and fruits, just endure it for 16 hours, and endure it. ;
6. Drink water within 8 hours. Drink at least 1 liter of water every day, which is good for the body.
7. Sit soon and exercise from time to time.
Top9: 8-hour weight loss method
8-hour weight loss method
8-Hour Diet: Choose to eat at any time of the day (8 hours in a row) and stop eating any calorie-containing food at other times.
The 8-hour fat loss diet is a branch of intermittent fasting, and it is the easiest and easiest to adhere to among the many IF diets!
Rule points:
1. It is best to end the last meal before 7:00;
2. Before lunch, it is best to start the first bite, eat something to fill your stomach, so as not to eat too much lunch;
3. Try not to fry, High-calorie food such as barbecue. 4. This method may have a much better effect on people with a large base weight, and the effect may not be obvious with a small base;
5. Only drink boiled water after 8 hours, and can’t eat any beverages and fruits, just endure it for 16 hours, and endure it. ;
6. Drink water within 8 hours. Drink at least 1 liter of water every day, which is good for the body.
7. Sit soon and exercise from time to time.
Top8: Dukan diet
Dukan Weight Loss Diet plan
The Dukan Weight Loss Diet has a long-standing international reputation and is recognized as the “Ultimate Weight Loss Method”. The Dukan Weight Loss Diet is a great way to help people lose weight without trying so hard to lose weight and have a good weight loss effect.
Four stages of diet:
1. The quick-acting period lasts about 2 to 7 days. You can eat 72 kinds of protein foods as much as you want, and lose about 1 pound per day on average.
2. During the slow-acting period, continue to lose weight and let the body gradually adapt to the new weight until you achieve your ideal weight. You need to follow the “principle of alternating between pure protein days + protein and vegetable days”, and the food range is expanded to 100 kinds, on average Lose 2 pounds per week.
3. During the consolidation phase, you have reached your ideal weight. The purpose of this phase is to consolidate your ideal weight, deepen your body memory, and prevent weight rebound. Dietary options for the consolidation phase were more extensive, with additions of fruit, rice, sesame oil, and two free meals per week in addition to all foods in phases 1 and 2. The duration of the consolidation period depends on the number of kilograms you lose, and for each kilogram you lose in the first two phases, you must stick to the consolidation period for 10 days.
4. During the stable period, normal diet + pure protein meal + oat bran + appropriate exercise every Thursday.
Top7: 100g diet plan weight loss
100g diet
This weight loss method was invented by Dr. Nagata Takayuki, chairman of the Japan Slimming Association.
The 100-gram diet, as the name suggests, is to eat only 100 grams of food at a meal. Regardless of the type of food, this method can effectively control calorie intake and help people lose weight successfully.
Execution method:
1. Eat only 100 grams of food per meal: The amount of one meal is controlled within 100 grams. No matter what kind of food, you can eat the food you like as usual, and you don’t need to quit for weight loss.
2. Unlimited number of meals: This weight loss method also pursues the concept of eating less and more meals. There is no special limit on the number of meals per day. In short, you can eat 100 grams of food per meal.
3. Water and tea can be drunk at will: liquids such as water and tea are not included in the 100 grams, and can be drunk at any time when necessary.
4. Every meal must be separated by 1 hour: Although there is no limit to the number of meals per day, you cannot stop eating. There must be 1 hour between each meal, but it is recommended not to eat too many meals. It is more effective to eat when you feel hungry.
Principles of weight loss:
1. Reduce appetite: ingesting food through the mode of eating less and more meals is easy to produce a feeling of fullness and reduce the feeling of hunger when losing weight. When your stomach gets used to it, you won’t want to overeat.
2. Reduce calorie intake in one day: 100 grams of food is not a lot; and after eating a meal, you should rest for at least an hour. After deducting normal sleep time, you can eat up to 17 meals a day, unless your appetite is beyond ordinary people. Otherwise, it is difficult to achieve 17 meals a day, and the total amount of calories consumed by the 100-gram weight loss method will be less than the normal three meals a day.
3. Reduce the burden on the stomach: If the amount of each meal is too much, the stomach will be too burdened, and even stomachache will affect the digestive operation; the weight of 100 grams per meal will no longer burden the stomach and become easier.
4. Inhibit the rise of blood sugar: Eating too much in a short period of time will cause the blood sugar to rise rapidly and stimulate the secretion of insulin, and insulin will turn the excess sugar in the body into fat, which is easy to make people fat. A meal of 100 grams can effectively inhibit the rapid rise in blood sugar, inhibit the excessive secretion of insulin, and achieve the effect of weight loss.
Top6: carbon cycle weight loss method
carbon cycle weight loss method
This is the Internet celebrity in the diet, and it belongs to the type of high-speed drop-off. This weight loss method is suitable for people who are slightly fat (the difference is about 20 pounds). Once you reach the goal and then stick to it, the body feels relatively relaxed. It is recommended to use it for a short period of time, and 4-5 cycles are enough.
Principles of weight loss:
Carbohydrates are your BFF (Best Friend Forever) when you’re working out at the gym or competing in sports, and your body uses carbs (and fat) for energy instead of protein, so your muscles have enough The nutrition gives you strength.
But on days when you’re slumped on the couch eating and drinking, your body is consuming extra carbs, which push the excess glucose in your body to turn into fat. By reducing carbohydrate intake on rest days, the body will tend to consume fat for energy, thereby achieving the goal of losing weight!
How to use:
Four days are a cycle; the first day is a normal diet, with staple food for all three meals; the second night has no staple food; the third day has no staple food at noon and evening; the fourth day is pure vegetable day; the fifth day is the first of the second cycle sky.
Operational focus:
1. On a normal diet day, the food selection is based on the Miami diet;
2. When it is time to eat, you must not eat less, otherwise, it is easy to approach a diet;
3. The amount of vegetables is as large as possible, and the intake of vitamins can reduce hunger;
4. Fruits can be eaten in the afternoon, do not eat high-sugar fruits 5. For meat, choose white meat and lean beef as much as possible.
Example of a single loop:
Day 1: Morning: 70 grams of corn nest, 2 eggs, and one salad vegetable; afternoon: 100 grams of grains, 200 grams of chicken breast, and 300 grams of vegetables; evening: 50 grams of grains, 100 grams of boiled shrimp, and 300 grams of vegetables.
Day 2: Morning: 2 slices of real whole-wheat bread, 2 eggs, and a cup of skim milk; afternoon: 300 grams of steamed sweet potatoes, 300 grams of steamed fish, and 300 grams of vegetables; evening: one serving of clam vegetable soup.
Day 3: Morning: 100 grams of steamed taro, 2 eggs, and a cup of soy milk; afternoon: 300 grams of baby cabbage, 100 grams of beef (skinny) sauce; evening: 200 grams of shrimp, 300 grams of broccoli.
Day 4: Morning: 400 grams of cold spinach; lunch: 400 grams of vegetable salad (low-calorie salad dressing); evening: 400 grams of lettuce with oyster sauce.
Top 5: Miami Diet plan weight loss
Miami Diet
The Miami diet can be said to be the basis of all diets. It controls the glycemic index of food, or GI for short, and it is for this reason that it divides food into “good” and “bad”. (“Good” foods are foods with low GI value, and “bad” foods are foods with high GI value) On this basis, friends who lose weight only eat good foods without controlling the amount!
“Good” Food:
Good staple food: barley, quinoa, soybean, oat, taro, yam, sweet potato, purple potato, corn, chickpea, brown rice, wheat kernel, millet, buckwheat, etc.
Good meat: skinless chicken (without chicken wings), fish, shrimp, shellfish, lean beef
Good fruits: cherries, kiwi, strawberries, apples, grapefruit, peaches, oranges, pears
example:
Breakfast: eggs X2 + staple food 70 grams + salad vegetables (unlimited), try to keep the oil as low as possible
Note: You can drink soy milk, milk, and coffee. Try to buy oatmeal in bulk. The fiber content of ready-to-eat oats is low.
Lunch: staple food (raw) about 150 grams, lean beef, skinless chicken, fish, shrimp, and seafood 200 to 300 grams, vegetables about 300 grams
Note: tofu, konjac, etc. can be eaten, and melons and radishes can be eaten, try not to eat Eat refined carbohydrates such as rice and flour, and try to use high-quality fats such as olive oil and rapeseed oil
Dinner: about 50 grams of staple food, and about 300 grams of vegetables; there is no limit to the practice, and the staple food can be omitted for severe obesity
Afternoon snack: about 200 grams of fruit;
Note: Do not eat high-sugar fruits such as durian, mango, and lychee
. Key points of operation:
1. The staple food is mainly low-glycemic coarse grains.
2. Eat pork and mutton as little or not as possible.
3. Do not drink freshly squeezed juice
4. Do not eat potatoes. foods high in starch
Top4: 5:2 diet plan weight loss
5:2 diet plan weight loss
The 5:2 diet is very suitable for those who cannot strictly control their diet and exercise and can also effectively lose weight.
This method is to choose discontinuous two days a week for light fasting. This method has the advantages of easy operation and low burden, and can well protect the brain, improve mood, improve insulin sensitivity, and promote the secretion of growth hormone.
Due to the physical differences between boys and girls, the diet must also be different:
Girls’ version (500 calories a day)
Breakfast: (200-250 kcal) eggs X2 + staple food; the main method is steaming and boiling
Example: boiled eggs X2 + 1 bowl of millet porridge (about 200 kcal)
Lunch: (about 200 calories), low-calorie dishes + staple food, the dishes are less salt and less oil, and the staple food is recommended to be mainly tubers, such as: yam, sweet potato, taro, etc.
Example: 50 grams of shrimp, 200 grams of konjac for shrimp roasted konjac + Taro 200g
Dinner: (within 100 kcal) Whole vegetables, best boiled
Boys’ version (600 calories a day)
breakfast: (250 calories) eggs X2 + staple food; steaming and boiling are the main methods
Example: boiled egg X2 + a cup of soy milk + 100 grams of sweet potatoes
Lunch: (250 kcal) low-calorie dishes + staple food, the dishes are less salt and less oil, the staple food is recommended to be mainly tubers such as yam, sweet potato, taro, etc.
Example: 300 grams of tofu + 250 grams of konjac to make konjac roasted tofu, steamed yam 100 grams
Dinner: (100 kcal) vegetables + protein, mainly boiled; 100 grams of shrimp + 300 grams of wax gourd
Shrimp and Winter Melon
Operational points:
1. The heat control days do not need to be continuous, and can be arranged at will.
2. Make good use of low-calorie and high-satiating ingredients such as konjac and soy products.
3. Eat more vegetables and have high fiber content. Satiety
4. It can only be used for 2 days a week, and the other 5 days can be used
for a normal diet
Top3: Cosmic Diet
Cosmic Diet
The cosmic diet weight loss method emphasizes that the principle of food combination must be based on the combination of certain foods, which will be more easily digested and absorbed than other food combinations because the human body cannot digest one or more concentrated foods at the same time (concentrated foods refer to those vegetables and fruits. other foods), since they cannot be digested at the same time, we should not eat one or more at a time.
example:
Breakfast: Eggs X 2 + 200 grams of green leafy vegetables + about 100 grams of fruit (no limit to the method), egg cake, egg soup, egg soup, and egg stir-fry
. Note: Soy milk, skimmed milk, and coffee are all acceptable Added unsweetened cereal
Lunch: (Interchangeable with dinner) 200 grams of multigrain (raw) cooked rice, 400 grams of green leafy vegetables, stir-fried, boiled, served in soup, and steamed
Note: Tofu, konjac, etc. can be eaten; melons, and radishes All kinds can be eaten; rice and flour are less effective than whole grains
Dinner: (Interchangeable with lunch) Lean beef, skinless chicken, fish, shrimp and seafood 200 to 300 grams, 500 grams of green leafy vegetables, the method is not limited, the meat dishes can be fried together
Note: meat does not include ham, canned and other processed meat, and fatty meat; eat less high-fat meat such as pork and mutton as much as possible
Afternoon snack: about 100 grams of
fruit Note: Do not eat high-sugar fruits such as durian, mango, lychee, etc.
Key 1: The proportion of vegetables in each meal is more than 50% Key 2: Starch and meat are separated by more than 5 hours
Top2: Concord Weight Loss
Concord Weight Loss
This is the diet and weight loss method announced by experts from Peking Union Medical College Hospital on TV programs.
Operational focus:
1. Eat three small items for breakfast
The small three refer to protein, fiber, and vitamins. Among them, protein is to help weight loss, fiber is to increase satiety, and vitamins are to ensure weight loss without hair loss.
These three nutrients in breakfast are not ingested through daily food but are replaced by meal replacements. So how much of these three nutrients can be consumed to achieve the effect of losing ten pounds per month? Generally speaking, 30 grams of protein powder and 10 grams of fiber are enough to keep you full every day. Also, just take another vitamin tablet.
2. Eat little red, a little yellow, and little green for lunch, little
red, a little yellow, and little green, are the foods we often eat, so which healthy lunches with red, yellow, and green foods can help us lose ten pounds per month?
Little red, a little yellow, and little green refer to red meat, potatoes, and vegetables respectively. Eating red meat at noon, such as pork, beef, lamb, etc., can provide protein. Potatoes have dietary fiber and a strong sense of satiety. Eating two taels of lean meat, half a catty of vegetables, and four taels of potatoes at noon will give you enough nutrients, and you can lose weight by eating like this.
3. Eat Xiaobai, Xiaohuang and Xiaolu for dinner Xiaobai,
Xiaohuang and Xiaolu refer to white meat, potatoes, and vegetables respectively. Chicken and fish are white meat. Tofu is a soy product with high plant protein content, and its protein is also high-quality protein. Of course, the white meat we are talking about has relatively high water content, and you can eat a little more than the red meat at noon. For dinner, we can eat 2 halves of white meat, a potato, and half a catty of vegetables.
Note: In the process of weight loss, there are three categories of things that cannot be eaten.
1. The first category is high-sugar foods, including snacks, bread, biscuits, and sticky staple foods, such as glutinous rice balls, dumplings, and Aiwowo;
2. The second category is high-fat foods, including dried fruits, whole milk, deep-fried and fried 3. The third category is all
high-fat meats, including fatty meat, meat, skin, ham, sausage, barbecue, and spicy tang.
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Top1: Mediterranean diet
Mediterranean diet
The reason why the Mediterranean weight loss method can be ranked first in the weight loss list is that it is the only weight loss method that can drink alcohol, and it can be used all the time for a lifetime!
Operational focus:
1. Eat very little red meat or exclude it entirely.
2. Eat fish at least 2-3 times a week.
3. Adhere to eating a small number of nuts every day.
4. The main diet is fruits and vegetables every day.
5. Eat only healthy fats like olive oil.
6. The staple food is mainly whole grains.
7. You can drink 160 ml of red wine every day (you can ignore if you have no drinking habit)
The recipe is as follows:
first day
Morning: 150 grams of sweet potatoes, 2 eggs, 1 cup of soy milk; Lunch: 200 grams of sweet potatoes, 200 grams of chicken breast, 200 grams of green leafy vegetables; Evening: 50 grams of multigrain rice, 400 grams of cold spinach, 50 to 100 grams of boiled shrimp
The next day
Morning: whole-wheat omelet (2 eggs, 70 grams of whole-wheat flour), a cup of soy milk; lunch: 80 grams of multigrain rice, one grilled pangasius, 200 grams of green leafy vegetables; evening: 500 grams of lettuce, 40 grams of multigrain rice, 500 grams of clams gram
day three
Morning: 2 boiled eggs, 2 slices of real whole-wheat bread, and a cup of soy milk; Lunch: 2 boiled corn, 200 grams of chicken breast, 300 grams of vegetables; Evening: 50 grams of multigrain rice, shrimp, and winter melon soup
Day 4
morning: 2 eggs each, multigrain rice 40 grams, a cup of soy milk; lunch: multigrain rice 80 grams, steamed fish 200 grams, vegetables 300 grams; evening: multigrain rice 40 grams, cold spinach 400 grams, crucian carp tofu soup
Day 5
Breakfast: Whole-wheat omelet (2 eggs, 70 grams of whole-wheat flour), 1 cup of skim milk; Lunch: 80 grams of multigrain rice, 300 grams of garlic lettuce, 1 pan-fried pangasius; Evening: 40 grams of multigrain rice, Western Fried Shrimp with Orchid (300g broccoli, 100g shrimp)
Day 6
Morning: egg soup (2 eggs), 40 grams of multigrain rice; lunch: 100 grams of multigrain rice, 200 grams of steamed chicken breast with garlic, 300 grams of baby cabbage in soup; evening: 40 grams of multigrain rice, 300 grams of fried
celery Morning: 300 grams of
corn and wild vegetable dumplings, a cup of soy milk; afternoon: 150 grams of steamed sweet potatoes, 200 grams of boiled shrimp, 300 grams of vegetables; evening: 100 grams of steamed yam, shrimp, and winter melon soup The
eighth day
Morning: 2 boiled eggs, 2 slices of real whole wheat bread, and a cup of skim milk; Lunch: 100 grams of multigrain rice, 200 grams of chicken breast, 300 grams of vegetables; evening: 40 grams of multigrain rice, shrimp, and cabbage
ninth day
Morning: 2 eggs, 150 grams of tortillas, skim milk cup; lunch: 250 grams of steamed taro, 1 piece of steamed fish, 300 grams of vegetables; evening: 1 corn, mushrooms, and rapeseed morning: 2 eggs,
Zhenquan
2 slices of wheat bread, a cup of soy milk; lunch: 200 grams of steamed sweet potatoes, 200 grams of chicken breast, 300 grams of vegetables; evening: 80 grams of wotou, shrimp, and spinach
