Healthy diets

Safe diets not only improve your health, but also help you lose weight permanently. Learn 4 Signs of a safe diet and 2 balanced diets to help you lose weight safely and easily.

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

• balanced diet;
• reasonable limits =.
• gradual loss of extra pounds;
• provide the body with all the essential nutrients.

If these conditions are not met, then it can not be observed for more than 3 days, and better yet - arrange a one-day unloading.

To get rid of 5-10 pounds or more, you should choose extremely flat methods.

Types of effective unhealthy diets

Diets are not completely harmless, since they always imply constraints that become stressful for the body, accustom them to new foods and function in a different way. At the same time, there are very effective diets, observing them with little symbolic harm to your health (if we talk about body adaptation), and it allows you to improve your health, while being very comfortable. Their result is not achieved quickly, but lasts for a long time, and often forever. The best thing about this is considered to be sparkling diets, which speak its name for itself.

Spreading

Losing weight with a gentle method is a proper nutrition system based on the use of healthy foods and rejection of unhealthy or overly high-calorie foods. The menu of the smooth diet is simple enough to compose, and is the complete opposite of traditional "hungry" diets. It is designed for 21 days with a loss of up to 4-5 kg of excess weight.

Menu

The essence of weight loss is that two menus are offered for each of the three weeks, alternately every other day. It is mandatory to eat celery, which speeds up the metabolism.

The first week

Option number 1:

• breakfast - a cup of milk with a teaspoon of honey, stale bottom;
• lunch - sandwich of black bread, butter, a slice of celery, sugar-free tea;
• lunch - vegetable soup, a slice of boiled beef, 2 potatoes "in uniform", cabbage salad with celery;
• evening snacks - vegetable cuts, biscuits;
• dinner - 250 ml of low-fat kefir, sandwich of black bread, butter, a slice of celery.

Option number 2:

• breakfast - sandwich for black bread, butter, a slice of celery, sugar-free tea;
• lunch - 250 ml of low-fat kefir, black bread sandwich with butter, vegetable salad with beets, celery;
• lunch - chicken broth, some boiled fish, 2 uniformed potatoes, herbs, celery;
• afternoon tea - fresh fruit, crackers biscuits;
• dinner - a cup of milk with honey, 2 slices of black bread.

The second week

Option number 1:

• breakfast - fresh fruit, 3 chroutons;
• lunch - sandwich of black bread, butter, feta cheese;
• lunch - vegetable soup, lean meat, carrot salad with celery, jelly;
• afternoon tea - biscuits, orange biscuits;
• dinner - a slice of stale bread, a cup of milk, honey.

Option number 2:

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

The third week

Option number 1:

• breakfast - black bread, jam, coffee;
• lunch - boiled egg, black bread and butter sandwich, vegetable slices;
• lunch - mushroom soup with herbs, celery, low-fat cutlet, fresh vegetables;
• afternoon tea - apple, biscuits;
• dinner - 250 ml of natural yogurt, stale bottom.

Option number 2:

• breakfast - milk with honey, biscuits;
• lunch - 2 sandwiches of black bread and sausage without lard, vegetables, tea without sugar;
• lunch - fish broth with a piece of fish, vegetable stew with celery, two baked apples;
• afternoon tea - biscuits, orange biscuits;
• dinner - black bread, boiled fish, celery, apple.

Soup

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

To make the soup you will need:

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

All the ingredients are chopped, poured with water, then cooked - 10 minutes with a strong boil, 30 minutes in simmer mode. You can add a little salt, but just before you eat the dish. The recipe is allowed to change a little by adding other vegetables, but not potatoes.

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

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

The best part is that the soup can be eaten to any extent as soon as the feeling of hunger is seen. The diet is designed for a week. It is quite easy to follow, although weight loss can be 3-4 kg.

The pros and cons of common diets

The benefits and harms of diets depend on a number of factors:

• era;
• the severity of the restrictions;
• menu variety;
• presence of stress factors;
• contraindications.

Before deciding on the choice of diet, it is necessary to take into account all its advantages, disadvantages and risks, so as not to disappoint the result or to require long-term treatment of the consequences of losing weight.

Protein free

The essence of a protein-free diet is to limit the amount of protein 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 violations.

Benefit

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

The beneficial effect of a protein-free diet is based on the principle of metabolic stabilization. While nutritionists believe that this technique has nothing to do with losing weight, since it does not work well with physical activity, it can lead to muscle tissue damage and loss.

Harm

If you follow a protein-free diet, your weight loss may be harmed by the fact that foods that do not contain protein contain a lot of fats 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 detrimental to weight loss.

Gluten free

Gluten is a vegetable protein found in grains that makes baked goods fluffy. For those trying to lose weight, the technique is quite effective, provided:

• effortless weight loss up to 3 kg per week;
• intensive cleansing of toxins;
• low-calorie but balanced diet;
• a varied menu that does not leak the body.

It should be remembered that gluten can be stored not only in flour, but also in many other products - cereals, meat products, semi-finished products, sauces, sweets, canned food, alcoholic beverages, packaged juices. In general, with a gluten-free diet, only fresh natural products are allowed:

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

Benefit

For those who want to lose weight on a gluten-free diet, the diet helps:

• get rid of 10 kg in a month;
• establish the work of the digestive system;
• get rid of toxins, slugs, radionuclides;
• normalize sugar levels.

Harm

Exclusion from the diet of the main sources of gluten - cereals - causes the body to suffer from a deficiency of fiber, many vitamins and minerals, including important ones such as:

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

Protein (low carbohydrate, no carbohydrate)

Protein is a great way to lose weight without feeling hungry. This technique, which is considered to be one of the most effective weight loss systems, involves the use of a wide variety of foods that provide almost all essential substances to the body. At the same time, the benefits and harms of a protein diet are directly proportional to the size of its limits.

There are a large number of options for such methods, many of which are called low-carb or zero-carbon, but the essence of all of them is that the basis of the diet is protein.

Benefit

A reasonable reduction in the amount of carbohydrate food, as well as the addition of protein and fiber products 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 wholeness;
• proteins support cell regeneration, which contributes to the good condition of the skin, which often leads to weight loss;
• fatty deposits are broken down to provide energy to the body, and new depots are not formed due to the lack of their main "suppliers" of fat - carbohydrates.

Harm

If you follow a carbohydrate-free diet, its side effects can indicate harm:

• increased fat burning causes the formation and accumulation of special compounds in the blood - ketones, which enter the urine, which stimulates the development of dangerous diseases - ketonuria;
• adequate nutrition of the brain with glucose reduces mental performance;
• too much protein increases the risk of cardiovascular disease and tumors;
• water is quickly removed from tissues, before fats are actively burned, it is severely dehydrated;
• deficiency of vitamins or minerals reduces immunity;
• delayed, difficult or inadequate bowel emptying (constipation) does not provide high quality bowel cleansing, leads to accumulation of toxins, toxins are retained.

Salt free

Salt-free food was originally developed as a therapeutic food, but since its simultaneous use to improve the condition resulted in significant weight loss, many people adopted to lose weight. Although, with the wrong use of a salt-free diet, the benefits and harms of avoiding salt can be completely insurmountable, since the damage to your health can make you forget all attempts to get rid of it. with an extra pound.

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

Salt-free nutrition is based on the following principles:

• rejection of harmful products (fried, fatty, smoked, spicy, salty);
• eat steam dishes (mostly vegetables);
• five meals a day in small portions.

Benefit

Salt-free food helps:

• get rid of the consequences of excessive salt intake;
• improve a person's health, general well-being, appearance;
• get rid of excess weight, cellulite, edema.

Harm

A salt-free diet is the complete opposite in two cases:

• during extreme heat;
• with bodily increase.

Ruán

The buckwheat diet is also considered one of the most effective ways to lose weight, since this cereal contains not many carbohydrates, but a lot of fiber, vitamins, and trace elements. At the same time, the technique based on the use of steam buckwheat has advantages and disadvantages, and the harm of a buckwheat diet depends on its specific features - length, requirements, restrictions.

Buckwheat can lose weight one day or several days, and allows you to take one porridge or as well as other diet products. The most severe buckwheat weight loss lasts 14 days and involves only using one steam buckwheat in any quantity. A little fat-free kefir is allowed, along with at least 2 liters of clean water. Diet includes less strict buckwheat diets of vegetables, fruits and other low-calorie dishes.

Benefit

Nutritionists call the main benefit of buckwheat its ability to cleanse the body and regulate metabolism. It is useful to unload such porridge after abundant feasts to get rid of accumulated harmful substances. In addition, the benefits of buckwheat porridge are due to its other useful properties:

• immediately after transfer to buckwheat, the process of removing excess fluids begins, which contributes to rapid weight loss;
• after 2-3 days, instead of liquids, fatty deposits begin to break down and excrete;
• practically does not feel any hunger, since porridge can be eaten indefinitely, although the body does not receive extra carbohydrates with calories, but vitamins, trace elements, amino acids, natural fiber.

Harm

Buckwheat mono-diet is categorically contradictory:

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

In such cases, you can resort to a less strict version of buckwheat diet, whose diet is balanced and includes several other healthy foods.

Low calorie

The most common way to lose weight is to reduce calorie intake in order to lose weight. However, reducing the calorie level to a minimum is very negative for health. The harm of low-calorie diets in particular is noticeable if they continue for a long time for no apparent reason. The essence of most of these techniques is to consume more than 800-1000 calories per day. At the same time, priority is given to diet products with low nutritional and energy value.

Benefit

The benefits of a low-calorie diet can only be talked about when it is medicinal and prescribed by a doctor for medical reasons. Such a diet is advisable only in the presence of obesity with excess body weight, which leads to the development of serious complications. In these cases, reducing the amount of calories helps to improve the patient's condition, but this technique should only be followed until normal weight is reached. Then you need to switch to a rational food system.

The second case where we can talk about the benefits of a low-calorie diet is fasting days. A day of reasonable fasting helps the body cleanse itself, get rid of toxins, remove excess fluids, and normalize its work. Longer fasting, to lose weight, can do great harm to your health.

Harm

Not only is calorie restriction on the diet without inadequate energy intake, but there are also more serious consequences:

• absorption of vitamins and other useful substances begins much worse, immunity deteriorates significantly;
• fat deficiency interferes with cell renewal and growth processes;
• due to the lack of essential amount of fatty acids, depressive states, attention deficit disorder, the development of schizophrenia.

Losing weight is a lengthy process that does not accept haste, since kilograms lost significantly tend to return.

Drinking

Drinking is considered to be one of the most difficult because solid food is completely rejected. You can only eat liquid foods and meals without restrictions. Anything drunk is ideal - dairy or sour milk products, broths, any drinks, including sweet ones. Only soda is recommended. Another prerequisite is that its duration should be just 30 days. As a result, you can achieve significant weight loss, but if we talk about the benefits, then it is only theoretical, since the supporters of the technique only describe it.

Benefit

The authors of the weight loss drinking system argue that such a diet has sufficient nutritional and energy value to cover the needs of the body, so the discomfort can only be psychological. It also promises, in theory only:

• at the first stage - cleansing of the hollow organs, which is evident from the appearance of secretions from the body and mucous plaque on the tongue;
• then the kidneys, the liver (dense organs) begin to clear, and are accompanied by unpleasant sensations in this area;
• the final stage occurs at the cellular level.

As a result, weight loss should be 15 kg, although the harm of drinking a diet will actually be, and not "promised".

Harm

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

A fasting day can provide tangible health benefits, but 30-day fasting is stressful, leading to irreversible processes in the body.

With the wrong exit from such a nutritional system, the body may refuse to eat, which is fraught with the development of anorexia.

Medical pathology, which becomes more prominent on a drinking diet, is named the term "swelling with hunger".

Of course, in the month of hunger strike it is possible to get rid of 15 kg of excess weight. But the benefits and harms of such weight loss will be completely insurmountable, since health will leave it with the weight.

Rice

The effect of losing weight on rice days is based on cleansing of toxins and toxins due to the ability of rice 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 wholeness. Of all the rice diet options, the most effective are those based on the use of porridge made from pre-saturated rice for breakfast, followed by 4 hours of abstinence from drinking and eating. . This technique allows you to lose weight significantly and cleanse the whole body.

Benefit

In addition to removing all excess 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 their appearance. In addition, the rice diet allows you to:

• get rid of 10 extra pounds a month;
• normalize metabolic processes;
• improve the work of the digestive tract.

However, not everything is so simple, as not only there are benefits, but also some harm to the rice diet, if you follow it for a long time or break the rules.

Harm

In performing a cleansing function, rice not only consumes harmful but also useful substances. In this case, the heart muscle becomes difficult to work due to the complete excretion of salts. Problems with the cardiovascular system, diabetes, and kidney stones may also be seen. To avoid such a result, it is not recommended to adhere to the rice mono-diet for a long time, since weight loss will be achieved at the expense of irreversible harm to the body.

Energy diets

Diets can be classified not only according to such basic parameters as length, menu, severity of restrictions, their benefits and harms. Regardless of all this, most methods of losing weight have one thing in common - they involve using certain natural products or ordinary dishes. In addition, there are systems based on partial or complete replacement of meals with specially formulated food products - cocktails.

Benefit

Energy diet cocktails are characterized by the following symptoms:

• able to replace or supplement the normal diet;
• allow you to control its daily calorie content;
• help get rid of extra pounds;
• provide the body with proteins, vitamins, trace elements, amino acids;
• give viability and action charge.

These qualities are very useful, but there is nothing unique about them - they are all normal healthy foods.

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

Harm

The pros and cons of cocktails are widely discussed between experts and consumers of these products. Ultimately, it all depends on how rational they are used, as well as whether their use makes sense.

Cocktails can be harmed if you use them for breakfast, lunch, dinner, or even more often. Replacing one meal helps normalize weight. Although the result depends entirely on the accuracy of the composition of the entire diet.

"Golden" rules for losing weight without harm

Competent disposal of extra pounds is based on observance of some important rules. The main principle is that losing weight should be harmless. This requires:

1. Lose weight slowly - the rate of weight loss does not exceed 4 kg per month, with more severe weight loss, hidden and obvious health problems, the work of many organs and systems is disrupted, various diseases develop, chronic diseases developaccelerate, and as a result, the lost kilograms quickly return.
2. To speed up the metabolic process - this can be done with the help of a properly composed diet or the addition of products that activate metabolic processes, for example, apple cider vinegar, drunk before meals by diluting a tablespoon inglass of water.
3. Drink plenty of fluids - water also speeds up the metabolic process, and promotes active breakdown of fats, reduces hunger.
4. Eliminate strict diets - too strict restrictions are only allowed on fasting days.

In addition to these rules, there are requirements, and no method to lose weight will be effective:

• the calorie content of the diet should be calculated depending on the minimum number of calories required, taking into account individual and lifestyle characteristics;
• in the menu, the balance of proteins, fats, carbohydrates must be respected;
• the basis of the diet should be the favorite or least acceptable foods, otherwise losing weight will be uncomfortable and ineffective;
• you cannot set unattainable goals for yourself - indicators of reduced weight should take into account the characteristics of physiology, constitution, age and other individual parameters;
• it is necessary to monitor the state of health, in case of a sharp decline in health, it is necessary to stop losing weight and consult a doctor.

In addition, it is not recommended to start and finish the diet suddenly. It is necessary to prepare for this process both physically and mentally. Losing weight is not possible in any way - it should be aimed at improving health and prolonging life expectancy.