Healthy diet

A safe diet will not only improve your health, but it will also help you lose weight permanently. Learn 4 Signs of a Safe Diet and 2 Balanced Diets to Help You Lose Weight Safe and Easy.

The basic principles of any diet for weight loss without harm to health are:

• balancing diet;
• reasonable limits;
• gradual weight loss;
• provide the body with all the nutrients it needs.

If these conditions are not met, then it is not possible to observe more than 3 days, and even better - it is advisable to arrange unloading for one day.

To lose 5-10 pounds or more, you should choose extremely balanced methods.

Types of effective diets harmless

Absolutely harmless diets do not exist, since they always involve the presence of restrictions that put stress on the body, make the body get used to new foods and work a little differently. At the same time, there are very effective diets, the observance of which causes minimal harm, even purely symbolic, to health (if we talk about adaptationof the body), and also allows you to improve your health, feeling very comfortable. Their results are not achieved so quickly, but persist for a long time, and often forever. Optimal in this regard is considered a frugal diet, the very name of which speaks for itself.

Saving

Weight loss with a gentle approach is a sound nutrition system based on the use of healthy foods and the refusal of unhealthy foods or excessive calories. The menu of the light diet is designed quite simply and is also the complete opposite of the traditional "hungry" diet. It is designed for 21 days with the ability to lose up to 4-5 kg of excess weight.

Menu

The essence of economical weight loss lies in the fact that, for every three weeks, people are given two menus, alternating each day. It is imperative to consume celery, which speeds up metabolism.

First week

Option #1:

• breakfast - a cup of milk with a teaspoon of honey, a toast;
• lunch - a black bread, butter, a slice of celery, unsweetened tea;
• lunch - vegetable soup, a slice of boiled beef, 2 potatoes "in uniform", cabbage salad with celery;
• afternoon snack - chopped vegetables, crackers;
• dinner - 250 ml of low-fat kefir, one black bread, butter, a slice of celery.

Option #2:

• breakfast - a black bread, butter, a slice of celery, unsweetened tea;
• lunch - 250 ml of low-fat kefir, black bread with butter, vegetable salad with beets, celery;
• lunch - chicken broth, a portion of boiled fish, 2 "uniformed" potatoes, herbs, celery;
• afternoon tea - fresh fruit, biscuits;
• dinner - a glass of milk with honey, 2 slices of black bread.

The second week

Option #1:

• breakfast - fresh fruit, 3 toast;
• lunch - a rye bread, butter, feta cheese;
• lunch - vegetable soup, lean meat, carrot salad with celery, jelly;
• afternoon tea - biscuits, oranges;
• dinner - a slice of stale bread, a glass of milk, honey.

Option #2:

• breakfast - black bread, jam, milk tea without sugar;
• lunch - rye bread, a slice of skinless chicken, herbal tea without additives;
• lunch - low-fat borscht, boiled fish, salad with beets, celery;
• afternoon tea - milk with crackers;
• dinner - low-fat cheese, unsweetened tea.

Third week Tuần

Option #1:

• breakfast - rye bread, jam, coffee;
• lunch - hard-boiled eggs, rye and avocado toast, slices of vegetables;
• lunch - mushroom soup with herbs, celery, low-fat cutlets, fresh vegetables;
• afternoon tea - apples, crackers;
• dinner - 250 ml of natural yogurt, meat vermicelli.

Option #2:

• breakfast - milk with honey, crackers;
• lunch - 2 rye bread and fat-free hot dog sandwich, vegetables, unsweetened tea;
• lunch - fish broth with a piece of fish, stewed vegetables with celery, two baked apples;
• afternoon tea - biscuits, oranges;
• dinner - black bread, boiled fish, celery, apple.

Soup

The basis of the soup method for weight loss is a soup prepared according to a special recipe. This weight loss method is the safest for the body and very good for the health recovery process. It promotes weight loss, cleanses toxins, has a positive effect on the gastric mucosa.

To make the soup you will need:

• onions - 7 pieces;
• celery - to taste (at least 1 bunch);
• cabbage - 1 head;
• pepper salad - 1 piece (green);
• tomatoes - 4 pieces (fresh or canned).

All ingredients are chopped, pour water, then cook - boil vigorously for 10 minutes, simmer for 30 minutes. You can add a little salt, but just before eating the dish. The recipe is allowed to vary slightly by adding other vegetables to it, but not potatoes.

In addition to soup, you should definitely add the following foods to your diet:

• the first day - fruit;
• second - vegetables (except legumes, potatoes);
• third - vegetables, fruits;
• the fourth - 250 ml of skim milk, 4 bananas;
• fifth - 400 g of boiled beef, 6 tomatoes;
• Friday - 400 g of boiled chicken, any vegetables, except beans and potatoes;
• Saturday - only brown rice.

The best part is that the soup can be consumed in any quantity as soon as the feeling of hunger arises. The diet is designed for one week. It is quite easy to follow, while weight loss can be 3-4 kg.

The benefits and harms of popular diets

The benefits and harms of the diet depend on several factors:

• duration;
• the severity of the restrictions;
• diverse menu;
• the presence of stressors;
• contraindicated.

Before deciding on a diet, it is necessary to take into account all its pros, cons and risks, so that the results do not bring disappointment or lead to the need for long-term treatment as a resultof weight loss.

Does not contain protein

The essence of a protein-free diet is to limit protein intake to 20% of all nutrients consumed per day. In this case, it is necessary to drink at least 2 liters of clean water, if there are no contraindications.

Benefit

The benefit of a protein-free diet is that it helps get rid of the above problems. Also, reducing protein intake can lead to weight loss, but only with a properly balanced diet.

The beneficial effects of a protein-free diet are based on the principle of metabolic stabilization. Although nutritionists believe this technique has almost nothing to do with weight loss, as it doesn't work well with physical activity, it can lead to damage and loss of muscle tissue.

Harm

If you follow a protein-free diet, the harmful effects of weight loss may be due to the composition of non-protein foods that are high in fat and carbohydrates. Therefore, this technique is indispensable as an additional treatment in the presence of certain diseases, but it will be completely useless and even harmful to weight loss.

Gluten-free

Gluten is a plant protein found in grains that makes baked goods soft. For those who want to lose weight, this technique is quite effective, providing:

• lose weight with minimal effort up to 3 kg per week;
• intensive toxin purification;
• a low-calorie but balanced diet;
• Diverse menu does not cause fatigue for the body.

It should be noted that gluten is not only present in flour, but also in many other products - cereals, meat products, semi-finished products, sauces, sweets, canned foods, alcoholic beverages, fruit juicespack. In general, with a gluten-free diet, only natural, fresh produce is allowed:

• vegetables, fruits, honey;
• eggs, meat;
• legumes, soybeans, seeds, nuts;
• flour and gluten-free cereals (buckwheat, corn, millet, rice), potato starch;
• butter, vegetable oil.

Benefit

For those looking to lose weight on a gluten-free diet, this diet will help:

• get rid of 10 kg in a month;
• to establish the work of the digestive system;
• remove toxins, slags, radionuclides;
• Normalize sugar levels.

Harm

Excluding from the diet the main source of gluten - grains - leads to the fact that the body begins to lack fiber, a variety of vitamins and minerals, including such important things as:

• iron, calcium;
• B group vitamins;
• folic acid.

Protein (low carbohydrates, no carbohydrates)

Protein is a great way to lose weight without feeling hungry. This technique, which is considered one of the most effective weight loss systems, involves the use of quite a few foods that provide the body with almost all the necessary substances. At the same time, the benefits and harms of a protein diet are directly proportional to how restrictive it is.

There are a large number of options for such methods, many of which are referred to as low-carb or no-carb, but the essence of each of these methods lies in the fact that the basis of the dietis protein.

Benefit

A reasonable reduction in carbohydrate food intake, along with the addition of protein and fiber products to the diet, will have positive health effects during weight loss:

• fiber and protein take a long time to digest, providing a feeling of fullness;
• proteins that support cell regeneration, contribute to the good condition of the skin, which often loses weight;
• Accumulated fats are broken down to provide energy for the body, while new fats are not formed due to the lack of the main fat "supplier" - carbohydrates.

Harm

If you follow a carbohydrate-free diet, harm can be manifested by its side effects:

• increased fat burning causes the formation and accumulation of special compounds in the blood - ketones, which penetrate into the urine, provoking the development of a dangerous disease - ketonuria;
• insufficient brain nutrition with glucose reduces mental activity;
• excess protein increases the risk of cardiovascular diseases and tumors;
• quickly remove water from the tissues, before actively burning fat, full of severe dehydration;
• vitamin or mineral deficiency reduces immunity;
• A slow, difficult, or insufficient bowel cleanse (constipation) does not provide a high-quality colon cleanse, resulting in a build-up of toxins, which retains toxins.

No salt

The salt-free food was originally developed as a treatment, but as a result of its use concurrently with the improvement of the condition, remarkable weight loss has been noted, it has been reduced by many people. scales apply. Although, with the misuse of a salt-free diet, the benefits and harms of avoiding salt can be completely incomparable, as the harm to health could negate any attempt to reduce it. scales.

Salt is not only an additive that improves the taste of food, but also an important factor in ensuring the normal functioning of the body. Therefore, a properly formulated salt-free diet does not eliminate the use of salt, but limits it to a minimum.

Salt-free nutrition is based on the following principles:

• refuse harmful products (fried, fatty, smoked, spicy, salty);
• eat steamed dishes (mostly vegetables);
• break up five meals a day in small portions.

Benefit

Salt-free foods help:

• eliminate the consequences of eating too much salt;
• improve one's health, general well-being, appearance;
• remove excess weight, cellulite, edema.

Harm

The absolute salt-free diet is contraindicated in two cases:

• during extreme heat;
• with increased exertion.

buckwheat

The buckwheat diet is also considered one of the most effective ways to lose weight, since this cereal contains little carbohydrates, but a lot of fiber, vitamins and trace elements. At the same time, the technique based on the use of steamed buckwheat has its pros and cons, and the harms of the buckwheat diet depend on its specific features - duration, requirements, restrictions.

Weight loss with buckwheat can last a day or several days, and it also allows you to eat only one meal of porridge or supplement with other dietary products. The most severe buckwheat weight loss process lasts 14 days and uses only one steamed buckwheat dish in any quantity. A little fat-free kefir is allowed, as well as at least 2 liters of clean water. The less strict buckwheat diet includes vegetables, fruits, and other low-calorie dishes.

Benefit

Nutritionists call the main advantage of buckwheat is its ability to cleanse the body and regulate metabolism. It is very useful if you eat such porridge after hearty feasts to get rid of accumulated toxic substances. In addition, the benefits of buckwheat porridge are due to its other useful properties:

• immediately after switching to buckwheat, the process of removing excess fluid begins, which contributes to rapid weight loss;
• after 2-3 days, instead of liquid, the fatty deposits begin to decompose and pass out;
• there is practically no feeling of hunger, because porridge can be eaten infinitely, while the body does not receive additional carbohydrates along with calories, but vitamins, trace elements, amino acids, natural fiber.

Harm

The single-grain buckwheat diet is clearly contraindicated:

• in the presence of diseases of the gastrointestinal tract;
• with diabetes mellitus;
• during pregnancy and lactation.

In such cases, you can use a less strict version of the buckwheat diet, a diet that is balanced and includes some other healthy foods.

Low calories

Reducing calories for weight loss is the most popular method of weight loss. However, keeping calories to a minimum is extremely negative for health. In particular, the harmful effects of low-calorie diets become more noticeable if they continue for a long time for unknown reasons. The essence of most of these techniques is to consume no more than 800-1000 calories per day. At the same time, give preference to dietary products with low nutritional and caloric value.

Benefit

The benefits of a low-calorie diet can be talked about only if it has a curative effect and is prescribed by a doctor for medical reasons. Such a diet is recommended only in cases of obesity with significant excess body weight, which leads to the development of serious complications. In these cases, reducing the calorie content improves the patient's condition, but this technique should be followed only until a normal weight is achieved. Then you need to move on to a sensible feed system.

The second case when we can talk about the benefits of a low-calorie diet is the fasting days. A reasonable fasting day helps the body to purify itself, eliminate toxins, remove excess fluid, and normalize work. Fasting longer, with the aim of losing weight, can do a lot of harm to your health.

Harm

Restricting calories in the diet not only leads to insufficient energy, but also leads to more serious consequences:

• vitamins and other useful substances begin to be absorbed much worse, immunity is significantly reduced;
• lack of fat leads to disruption of cell renewal and growth processes;
• due to a lack of necessary fatty acids, depressive states, attention deficit disorder, schizophrenia develops.

Reasonable weight loss is a long process that cannot be rushed, as severely lost kilograms tend to return.

Drink alcohol

Drinking is considered to be one of the most difficult as it involves a complete refusal of solid food. You can only eat liquid food and unlimited meals. Anything drinkable is suitable - dairy products or yogurt, broth, any drink, including sweets. Only soda is not recommended. Another prerequisite is that its duration must be exactly 30 days. As a result, you can significantly lose weight, but if we talk about the benefits, it is purely theoretical, since it is described only by supporters of the technique.

Benefit

The authors of the drink system for weight loss argue that such a diet has enough nutritional and energy value to cover the body's needs, so discomfort can only be psychological. Also, purely theoretically, it is promised:

• at the first stage - the cleaning of hollow organs, as evidenced by the appearance of secretions from the body and mucous plaques on the tongue;
• then the kidneys, liver (dense organs) begin to clean, accompanied by unpleasant sensations in this area;
• The final stage takes place at the cellular level.

The result is to lose 15 kg of weight, while the harm of dieting will be real, and not "promised".

Harm

All the problems that can arise during or as a result of such weight loss are not due to the strict requirements of that technique but to its timing.

One day of fasting can have specific health benefits, but a 30-day fast is stressful, leading to irreversible processes in the body.

With such a false exit from the nutritional system, the body may refuse to eat, leading to the development of anorexia.

The term "swelling from hunger" is an indication of a medical pathology, which becomes most apparent with regard to diet.

Of course, during a month of hunger strike, it is quite possible to get rid of 15 kg of excess weight. But the benefits and harms of such weight loss will be completely incomparable, since health will depend on weight.

Rice

The effect of rice for weight loss during the day is based on the purification of toxins and toxins because rice has the ability to absorb all harmful substances and then remove them from the body. At the same time, complex carbohydrates contained in cereals provide energy for a long time, creating a feeling of fullness for a long time. Of all the options for the rice diet, the most effective are those based on using porridge made from soaked rice first for breakfast, followed by a 4-hour abstinence from drinking and eating. This technique allows you to significantly lose weight and cleanse the whole body.

Benefit

In addition to removing all excess substances from the body, rice saturates it with B vitamins and amino acids, which have a positive effect on the brain, the state of the nervous system and appearance. In addition, the rice diet allows you to:

• get rid of 10 extra pounds in a month;
• normalizes metabolism;
• Improves the work of the digestive tract.

However, not everything is so simple, as the diet is not only beneficial, but also has certain harms if you stick to it long-term or break the rules.

Harm

When performing the cleaning function, the rice water not only releases harmful substances, but also useful substances. In this case, the complete excretion of salts makes it difficult for the heart muscle to work. Cardiovascular system problems, diabetes, and kidney stones may also appear. To avoid such results, it is not advisable to maintain a rice-only diet for a long time, as it will lose weight at the cost of causing irreparable harm to the body.

Energy diet

Diets can be classified not only by basic parameters such as duration, menu, severity of restrictions, their benefits and harms. Despite all this, the majority of weight loss methods have one thing in common - they involve the use of some natural products or conventional treats. In addition, there are systems based on replacing part or all of a meal with specially formulated food products - cocktails.

Benefit

Energy diet cocktails are characterized by the following properties:

• can replace or supplement the usual diet;
• allows you to control its daily calorie content;
• help get rid of extra pounds;
• provide the body with proteins, vitamins, trace elements, amino acids;
• give a charge of vivacity and activity.

These qualities are indeed useful, but there is nothing unique about them - they are all possessed by ordinary healthy food.

The main advantage of cocktails is the simplicity of preparation, but it loses all meaning if we take into account the rather high cost of such products.

Harm

The benefits and harms of cocktails are widely discussed among experts and consumers of these products. In the end, it all depends on how they are properly used, as well as whether their use is fair.

Harm from cocktails can happen if you use them for breakfast, lunch, dinner, or even more often. Replacing a meal with it actually helps to normalize weight. Although the result depends only on the correctness of the composition of the whole diet.

The "golden" rules to lose weight without harm

Authority to deal with excess pounds is based on compliance with several important rules. The main rule is that weight loss should be harmless. This requires:

1. Slow weight loss - the rate of weight loss does not exceed 4 kg per month, weight loss is more intense, potential and obvious health problems develop, the work of many organs and systems is disrupted, diseasesDifferentials develop, chronic diseases become more severe, and as a result lost kilograms quickly return.
2. To speed up the metabolism - this can be done with the help of a diet with a reasonable composition or the addition of products that activate metabolism, for example, apple cider vinegar, Taken before meals by diluting one tablespoon in a glass of water. .
3. Drink plenty of water - water also accelerates metabolism, while promoting active fat breakdown, reducing hunger.
4. Eliminate strict diets - too strict restrictions are allowed only on fasting days.

In addition to these rules, there are requirements for which no weight loss method will work:

• the calorie content of the diet should be calculated depending on the required minimum number of calories, taking into account the characteristics and lifestyle of the individual;
• in the menu must follow the balance of protein, fat, carbohydrates;
• the basis of the diet should be foods you love or at least accept, otherwise weight loss will be uncomfortable and ineffective;
• you can not set unattainable goals for yourself - losing weight indicators should take into account the peculiarities of physiology, physicality, age and other individual parameters;
• It is necessary to monitor the health status, in case of significant deterioration in health, it is necessary to stop losing weight and consult a doctor.

Also, don't start and end the diet suddenly. It is necessary to prepare for this process physically and mentally. Weight loss cannot be achieved by any means - it must be aimed at improving health and prolonging life.