A safe diet can not only improve your health, it can also help you lose weight permanently. Learn the 4 signs of a safe diet and 2 balanced diets to help you lose weight safely and easily.
The basic principles of any weight loss diet that does not harm your health are:
- Balanced diet;
- Reasonable limit
- Gradually lose excess weight;
- Provide the body with all the necessary nutrients.
If these conditions are not met, then the observation time cannot exceed 3 days, or even better-arrange one day for unloading.
To get rid of 5-10 pounds or more, you should choose an extremely balanced method.
Types of harmless and effective diets
Absolutely harmless diets do not exist, because they always mean the existence of restrictions, and these restrictions put pressure on the body, make it accustomed to new foods and make it function differently. At the same time, there are very effective diets. Following these diets does little harm to health, even purely symbolic (if we talk about physical adaptation), but also allows you to improve your health and feel comfortable. Their results will not be achieved quickly, but will last for a long time, and often forever. The best in this regard is considered to be dieting, and its name speaks for itself.
Keep
Using a gentle method to lose weight is an appropriate nutritional system based on using healthy foods and rejecting unhealthy or high-calorie foods. The mild diet menu is very simple and completely opposite to the traditional "hungry" diet. It is designed for 21 days and can reduce up to 4-5 kg of excess weight.
menu
The essence of dieting to lose weight comes down to the fact that in each of the three weeks, two menus are provided, alternating every other day. Be sure to eat celery to speed up your metabolism.
the first week
Option 1:
- Breakfast-a cup of milk plus a teaspoon of honey, a stale bread;
- Lunch-brown bread sandwiches, butter, celery slices, unsweetened tea;
- Lunch-vegetable soup, a slice of boiled beef, 2 "uniform" potatoes, celery and cabbage salad;
- Afternoon snack-cut vegetables and biscuits;
- Dinner-250 ml low-fat kefir, brown bread sandwiches, butter, celery slices.
Option 2:
- Breakfast-brown bread sandwiches, butter, celery slices, unsweetened tea;
- Lunch-250ml low-fat kefir, brown bread sandwiches with butter, vegetable salad with beets, celery;
- Lunch-chicken soup, a boiled fish, 2 "uniform" potatoes, herbs, celery;
- Afternoon tea-fresh fruits, biscuits and biscuits;
- Dinner-a cup of honey milk, 2 slices of black bread.
the second week
Option 1:
- Breakfast-fresh fruit, 3 croutons;
- Lunch-brown bread, butter, feta sandwich;
- Lunch-vegetable soup, lean meat, celery carrot salad, jelly;
- Afternoon tea-biscuits, oranges;
- Dinner-a piece of stale bread, a glass of milk, honey.
Option 2:
- Breakfast-black bread, jam, sugar-free milk tea;
- Lunch-black bread, a piece of skinless chicken, herbal tea without additives;
- Lunch-low-fat borscht, boiled fish, beet salad, celery;
- Afternoon tea-milk biscuits;
- Dinner-low-fat cheese, sugar-free tea.
The third week
Option 1:
- Breakfast-black bread, jam, coffee;
- Lunch-boiled eggs, brown bread and butter sandwiches, vegetable slices;
- Lunch-herb mushroom soup, celery, low-fat steak, fresh vegetables;
- Afternoon tea-apples, biscuits;
- Dinner-250 ml of natural yogurt, stale bread.
Option 2:
- Breakfast-milk with honey, biscuits;
- Lunch-2 brown bread and sausage sandwiches, without lard, vegetables, and tea without sugar;
- Lunch-fish soup with a fish, celery stewed vegetables, two roasted apples;
- Afternoon tea-biscuits, oranges;
- Dinner-black bread, boiled fish, celery, apples.
soup
The basis of the soup method to lose weight is the soup made according to a special formula. This weight loss method is the safest for the body and is very good for the recovery of the body. It promotes weight loss, removes toxins, and has a positive effect on the gastric mucosa.
To make soup, you need:
- Onions-7 pieces;
- Celery-to taste (at least 1 bunch);
- Cabbage-1 head;
- Salad pepper-1 slice (green);
- Tomatoes-4 pieces (fresh or canned).
All ingredients are finely chopped, poured in water, and cooked-cook for 10 minutes on high heat, and cook for 30 minutes in simmer mode. You can add a little salt, but before eating this dish. You can change the recipe slightly by adding other vegetables, but you cannot add potatoes.
In addition to soup, you should definitely include the following foods in your diet:
- Day one-fruit;
- The second-vegetables (except beans and potatoes);
- Third-vegetables, fruits;
- The fourth-250 ml skimmed milk, 4 bananas;
- Fifth-400 grams of boiled beef, 6 tomatoes;
- Sixth-400 grams of cooked chicken, except for any vegetables, beans and potatoes;
- Seventh-only brown rice.
The best part is that once you feel hungry, the soup is free to drink. The diet is designed for a week. It is easy to follow while losing 3-4 kg in weight.
Benefits and harms of popular diets
The benefits and disadvantages of diet depend on several factors:
- period;
- The severity of the restriction;
- Various menus;
- The existence of stress factors;
- Contraindications.
Before deciding to choose a diet, you must consider all its advantages, disadvantages and risks, so that the results will not bring disappointment or lead to the consequences of long-term treatment for weight loss.
No protein
The essence of a protein-free diet is to limit the content of protein to less than 20% of all nutrients consumed every day. In this case, if there are no contraindications, drink at least 2 liters of clean water.
benefit
The advantage of a protein-free diet is that it helps to get rid of the aforementioned problems. In addition, reducing the amount of protein that enters the body can lead to weight loss, but the premise is that the diet is properly balanced.
The beneficial effects of a protein-free diet are based on the principle of metabolic stability. Although nutritionists believe that this technique has almost nothing to do with weight loss, because it is not suitable for physical exercise, it can cause damage and loss of muscle tissue.
hurt
If you follow a protein-free diet, the hazards of weight loss may be due to the high fat and carbohydrate content of protein-free food ingredients. Therefore, this technique is essential as an additional treatment in the presence of certain diseases, but it is absolutely useless or even harmful for weight loss.
gluten free
Gluten is a plant protein found in grains, which makes baked goods fluffy. For those who want to lose weight, this technique is very effective, providing:
- Reduce weight with the least effort, up to 3 kg per week;
- Completely remove toxins;
- Low-calorie but balanced diet;
- The diverse menu will not exhaust the body.
It should be remembered that gluten can be contained not only in flour, but also in many other products-grains, meat products, semi-finished products, sauces, sweets, canned foods, alcoholic beverages, packaged juices. Generally speaking, in a gluten-free diet, only fresh natural products are allowed:
- Vegetables, fruits, honey;
- Eggs, meat;
- Beans, soybeans, seeds, nuts;
- Gluten-free flour and grains (buckwheat, corn, millet, rice), potato starch;
- Butter, vegetable oil.
benefit
For those who wish to lose weight on a gluten-free diet, diet helps:
- Lose 10 kg in one month;
- The work of establishing the digestive system;
- Remove toxins, slag, and radionuclides;
- Normalize sugar levels.
hurt
Excluding the main source of gluten-grains-from the diet causes the body to begin to lack fiber, many vitamins and minerals, including the following important ones:
- Iron, calcium;
- B vitamins;
- Folic acid.
Protein (low carbohydrate, no carbohydrate)
Protein is a good way to lose weight without feeling hungry. This technology is considered to be one of the most effective weight loss systems, and it involves the use of a variety of foods to provide the body with almost all the necessary substances. At the same time, the pros and cons of a protein diet are directly proportional to its limitations.
There are many options for these methods, many of which are called low-carbohydrate or no-carbohydrate, but the essence of each method comes down to the fact that the basis of the diet is protein.
benefit
Reasonably reducing the amount of carbohydrate food, while adding protein products and fiber to the diet, has a positive impact on health during weight loss:
- Fiber and protein take a long time to digest, providing a lasting feeling of fullness;
- Protein supports cell regeneration, which helps keep the skin in good condition, which often suffers from weight loss;
- Fat deposits are broken down to provide energy for the body, and new reservoirs are not formed due to the lack of the main "supply" of fat-carbohydrates.
hurt
If you follow a no-carbohydrate diet, the side effects may be harmful:
- The increase in fat burning will lead to the formation and accumulation of special compounds in the blood-ketone bodies. These compounds will penetrate into the urine and cause a dangerous disease-keturia;
- Inadequate nutrition of glucose to the brain will reduce mental performance;
- Excessive protein will increase the risk of cardiovascular diseases and tumors;
- Before actively burning fat, the rapid removal of water from tissues can cause severe dehydration;
- Lack of vitamins or minerals can reduce immunity;
- Delayed, difficult or insufficient intestinal emptying (constipation) cannot provide high-quality intestinal cleansing, leading to accumulation of toxins and retention of toxins.
No salt
Salt-free food was originally developed as a treatment method, but because of the use of salt-free food while improving the condition, the weight was significantly reduced, so it is adopted by many people who lose weight. Despite the mistaken use of a salt-free diet, the benefits and harms of avoiding salt may be completely immeasurable, because the damage to health may offset all weight loss efforts.
Salt is not only an additive to improve the taste of food, but also an important element to ensure the normal function of the body. Therefore, a properly formulated salt-free diet does not exclude the use of salt, but only restricts it to a minimum.
Salt-free nutrition is based on the following principles:
- Reject harmful products (fried, fatty, smoked, spicy, salty);
- Eat steamed vegetables (mainly vegetables);
- Five small meals a day.
benefit
Salt-free food helps:
- Eliminate the consequences of excessive salt intake;
- Improve health, general well-being, and appearance;
- Get rid of excess weight, cellulite, and edema.
hurt
Salt-free diet is absolutely forbidden in two situations:
- During extreme heat
- With the increase in physical exertion.
Buckwheat
The buckwheat diet is also considered to be one of the most effective ways to lose weight, because this grain contains few carbohydrates, but contains a lot of fiber, vitamins and trace elements. At the same time, based on the advantages and disadvantages of using steamed buckwheat technology, the harm of buckwheat diet depends on its specific characteristics-duration, requirements, restrictions.
Buckwheat weight loss can be one day or several days, and it also allows you to take only one kind of porridge or with other dietary products. The most severe buckwheat weight loss lasted for 14 days, and only any amount of steamed buckwheat was used. It is allowed to use a little fat-free kefir and at least 2 liters of clean water. The less strict buckwheat diet includes vegetables, fruits, and other low-calorie dishes.
benefit
Nutritionists say that the main advantage of buckwheat is its ability to purify the body and regulate metabolism. After eating and drinking enough, drinking this kind of porridge can remove harmful substances accumulated in the body. In addition, the benefits of buckwheat porridge are due to its other useful properties:
- After switching to buckwheat, the process of removing excess water starts immediately, which helps to lose weight quickly;
- After 2-3 days, fat deposits begin to decompose and excrete from the body instead of liquid;
- You can hardly feel hunger because porridge can be eaten indefinitely, and the body receives not extra carbohydrates and calories, but vitamins, trace elements, amino acids, and natural fiber.
hurt
A single diet of buckwheat is absolutely contraindicated:
- When there is gastrointestinal disease;
- Suffer from diabetes;
- During pregnancy and breastfeeding.
In this case, you can adopt a less strict buckwheat diet that is balanced and includes many other healthy foods.
Low calories
Reducing calorie intake to lose weight is the most common way to lose weight. However, minimizing calorie levels is extremely detrimental to health. In particular, the dangers of low-calorie diets will become obvious if they continue for a long time for no reason. The essence of most of these technologies is to consume no more than 800-1000 calories per day. At the same time, preferentially choose dietary products with low nutritional and energy value.
benefit
It is only possible to talk about the benefits of a low-calorie diet if it has a therapeutic effect and is prescribed by a doctor for medical reasons. This diet is recommended only when there is significant overweight obesity, which can lead to the development of serious complications. In these cases, reducing the calorie content can help improve the patient's condition, but this technique can only be used before reaching a normal weight. Then you need to switch to a reasonable food system.
The second situation where we can talk about the benefits of a low-calorie diet is fasting days. A reasonable day of fasting helps the body cleanse itself, eliminate toxins, remove excess fluid, and normalize work. Long-term fasting for weight loss can greatly damage your health.
hurt
Calorie restriction in the diet will not only lead to insufficient energy intake, but also have more serious consequences:
- The absorption of vitamins and other useful substances began to deteriorate, and the immunity was significantly reduced;
- Fat deficiency leads to interruption of cell renewal and growth process;
- Due to the lack of essential fatty acids, the development of depression, attention deficit disorder, and schizophrenia.
Reasonable weight loss is a long process and should not be rushed, because the weight lost by a large amount of weight tends to rebound.
drink
Drinking is considered to be the most difficult one because it involves the total rejection of solid foods. You can only eat liquid foods and meals without restriction. Anything that can be drunk is suitable-dairy or yogurt products, broth, any beverage, including sweet ones. It is not recommended to drink soda only. Another prerequisite is that its duration should be exactly 30 days. Therefore, you can achieve a significant weight loss effect, but if we talk about the benefits, then it is purely theoretical because it is only described by the proponents of the technology.
benefit
The author of the weight loss drinking system believes that such a diet has sufficient nutrition and energy value to meet the needs of the body, so the discomfort can only be psychological. In addition, purely theoretically, it promises:
- In the first stage-the cleaning of hollow organs, which can be evidenced by the appearance of body secretions and mucus plaques on the tongue;
- Then the kidneys and liver (dense organs) begin to purify, accompanied by unpleasant sensations in the area;
- The final stage occurs at the cellular level.
In this way, weight loss should be 15 kg, and the harm of dieting to lose weight is real, not "commitment. "
hurt
All the problems that may occur during this weight loss process or due to this weight loss are not so much due to the strict requirements of this technology, but rather due to its duration.
Fasting for one day can provide tangible health benefits, but fasting for 30 days can cause stress and cause an irreversible process in the body.
If you exit this nutritional system by mistake, your body may refuse to eat, which can lead to anorexia.
The term "bloated by hunger" is the name of medical pathology, which is most obvious in drinking and eating.
Of course, it is very possible to lose 15 kilograms of excess weight on a one-month hunger strike. But the benefits and disadvantages of this weight loss are absolutely immeasurable, because health will leave him with weight.
Meter
The effect of Miri's weight loss is based on the purification of toxins and toxins, because rice can absorb all harmful substances and then excrete them from the body. At the same time, the complex carbohydrates contained in grains can provide energy for a long time and produce a feeling of fullness. Of all the options for the rice diet, the most effective ones are those based on porridge made with pre-soaked rice for breakfast, followed by a 4-hour prohibition and diet. This technology allows you to significantly reduce weight and cleanse your entire body.
benefit
In addition to removing all excess substances in the body, rice also contains B vitamins and amino acids, which have a positive effect on the state and appearance of the brain and nervous system. In addition, the rice diet allows you to:
- Lose 10 pounds in a month;
- Normalize the metabolic process;
- Improve the work of the digestive tract.
However, not all things are so simple, because rice diet is not only good, but if you follow or violate the rules for a long time, it will also be harmful to the rice diet.
hurt
When performing the cleaning function, rice will not only wash away harmful substances, but also useful substances. In this case, the excretion of absolutely all salt makes it difficult for the heart muscle to work. Problems with the cardiovascular system, diabetes, and kidney stones may also occur. In order to avoid such results, it is not recommended to adhere to a single rice diet for a long time, because weight loss will be at the cost of irreparable damage to the body.
Energy diet
Diets can not only be classified according to basic parameters such as duration, menu, severity of restrictions, their benefits and harms. Nevertheless, most weight loss methods have one thing in common-they involve the use of certain natural products or common dishes. In addition, some systems are based on the partial or complete replacement of meals with specially formulated food-cocktails.
benefit
The energy slimming cocktail has the following characteristics:
- Can replace or supplement the usual diet;
- Allows you to control its daily calorie content;
- Help get rid of excess weight;
- Provide the body with protein, vitamins, trace elements and amino acids;
- Give vitality and vitality.
These qualities are really useful, but there is nothing unique-they are all common healthy foods.
The main advantage of cocktails is that they are simple to prepare, but if we consider the rather high cost of such products, it loses all meaning.
hurt
The benefits and harms of cocktails were widely discussed between experts and consumers of these products. In the final analysis, it all depends on the extent to which they are used reasonably and whether their use makes sense.
If you use cocktails at breakfast, lunch, dinner or even more frequently, it may cause harm. Using it instead of a meal really helps to normalize weight. Although the result depends entirely on the correctness of the composition of the entire diet.
The "golden" rule of harmless weight loss
Effective handling of excess weight is based on following several important rules. The main principle is that weight loss should be harmless. this needs:
- Slow weight loss-weight loss does not exceed 4 kg per month, weight loss is more severe, hidden and obvious health problems appear, the work of many organs and systems is disturbed, various diseases develop, and chronic diseases aggravate. As a result, the loss of kilograms is very fastIt's back again.
- Accelerate the metabolic process-this can be done through a proper combination of diet or adding products that activate the metabolic process, for example, apple cider vinegar, which is drunk by diluting a tablespoon in a glass of water before meals.
- Drink plenty of water-water can also speed up the metabolic process and promote the active breakdown of fats, reducing hunger.
- Eliminate strict diets-only allow too strict restrictions on fasting days.
In addition to these rules, there are some requirements, without these requirements, any weight loss method will not be effective:
- The calorie content of the diet should be calculated based on the minimum calories required, taking into account personal characteristics and lifestyle;
- In the menu, the balance of protein, fat, and carbohydrates must be observed;
- The basis of the diet should be your favorite or at least acceptable food, otherwise weight loss will be uncomfortable and ineffective;
- You cannot set unachievable goals for yourself-weight loss indicators should consider the characteristics of physiology, physical fitness, age and other personal parameters;
- It is imperative to monitor your health. If your health deteriorates sharply, you must stop losing weight and consult a doctor.
In addition, it is not recommended to start and end eating suddenly. It is necessary to prepare for this process physically and mentally. Weight loss cannot be achieved in any way-it should be aimed at improving health and extending life.