Healthy diet

Safe diets not only improve your health but also help you lose weight permanently. Learn 4 Signs of a Safe Eating 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 nutrition;
• reasonable limits;
• gradual loss of extra pounds.
• providing the body with all the necessary nutrients.

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

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

Types of harmless effective diets

There are no completely harmless diets, as they always involve the presence of restrictions that become stressful for the body, make it accustomed to new foods and work a little differently. At the same time, there are very effective diets, the observance of which causes minimal, even purely symbolic damage to health (if we talk about the adaptation of the body) and also allows you to improve your health, you feel very comfortable. The result is not achieved very quickly, but remains for a long time, and often forever. The best in this regard are considered widespread diets, the name of which speaks for itself.

Parsimonious

Weight loss will be followed by fatigue and constant tiredness. The menu of the soft diet is very simple in composition, and it is also the complete opposite of the traditional "hungry" diets. It is designed for 21 days with weight loss of up to 4-5 kg.

Menu

The essence of weight saving is due to the fact that for each of the three weeks, two menus are offered, alternating every other day. It is mandatory to consume celery, which speeds up metabolism.

First week

Option number 1:

• breakfast - a cup of milk with a teaspoon of honey, an old bun;
• Lunch - a sandwich with brown bread, butter, a piece of celery, tea without sugar
• Lunch - vegetable soup, a slice of boiled beef, 2 potatoes "in uniforms", cabbage salad with celery.
• Afternoon snack - vegetable cuts, crackers
• Dinner - 250 ml low-fat kefir, a sandwich with brown bread, butter, a slice of celery.

Option number 2:

• breakfast - a sandwich with brown bread, butter, a slice of celery, tea without sugar
• Lunch - 250 ml low-fat kefir, sandwich with brown bread with butter, vegetable salad with beets, celery.
• lunch - chicken broth, portion of boiled fish, 2 potatoes "in uniform", herbs, celery
• Afternoon tea - fresh fruit, biscuit cookies
• Dinner - a cup of milk with honey, 2 slices of brown bread.

Second week

Option number 1:

• Breakfast - fresh fruit, 3 croutons
• Lunch - a sandwich with brown bread, butter, feta
• Lunch - vegetable soup, lean meat, carrot salad with celery, jelly
• Afternoon tea - biscuit cookies, orange
• Dinner - a slice of stale bread, a cup of milk, honey.

Option number 2:

• Breakfast - black bread, jam, tea with milk without sugar
• lunch - black bread, a slice of chicken without skin, herbal tea without additives.
• Lunch - low-fat borscht, boiled fish, beetroot salad, celery
• Afternoon tea - milk with crackers
• Dinner - low fat cheese, tea without sugar.

Third week

Option number 1:

• Breakfast - brown bread, jam, coffee
• Lunch - boiled egg, brown bread and sandwich with butter, slices of vegetables.
• Lunch - mushrooms soup with herbs, celery, low-fat cutlet, fresh vegetables
• Afternoon tea - apple, crackers
• Dinner - 250 ml of natural yogurt, stale bun.

Option number 2:

• breakfast - milk with honey, crackers
• Lunch - 2 sandwiches with brown 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 - biscuit cookies, orange
• Dinner - brown bread, boiled fish, celery, apple.

Soup

The basis of the soup method for weight loss is a soup that is prepared according to a special recipe. This method of weight loss is the safest for the body and very good for its recovery. 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 bunch)
• cabbage - 1 head
• salad pepper - 1 piece (green)
• tomatoes - 4 pieces (fresh or canned).

All the ingredients are finely chopped, poured with water and then cooked - 10 minutes on high heat, 30 minutes on low heat. You can add a little salt, but just before eating. The recipe is allowed to change 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;
• the second - vegetables (except legumes, potatoes)
• third - vegetables, fruits
• the fourth - 250 ml of skim milk, 4 bananas.
• fifth - 400 grams of boiled beef, 6 tomatoes
• sixth - 400 grams of boiled chicken, vegetables, except legumes and potatoes.
• seventh - only brown rice.

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

The benefits and harms of popular diet

The benefits and harms of dieting depend on several factors:

• duration;
• severity of restrictions;
• menu variety;
• the presence of stressors;
• contraindications.

Before deciding to choose a diet, it is necessary to consider all its advantages, disadvantages and risks, so that the result does not disappoint or lead to the need for long-term treatment for the consequences of weight loss.

No proteins

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

Avail

The advantage of a protein-free diet is that it helps to get rid of the above problems. In addition, reducing the amount of protein that enters 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. Although nutritionists believe that this technique has almost nothing to do with weight loss, as it does not work well with physical activity, it can lead to damage and loss of muscle tissue.

Harm

If you follow a protein-free diet, the damage to weight loss may be due to the fact that the composition of protein-free foods contains a lot of fat and carbohydrates. Therefore, this technique is necessary as an adjunct treatment in the presence of certain diseases, but it will be completely useless and even harmful for weight loss.

Gluten free

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

• weight loss with minimal effort up to 3 pounds per week.
• intensive cleaning of toxins
• low in calories but a balanced diet
• a varied menu that does not exhaust the body.

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

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

Avail

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

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

Harm

Exclusion from the diet of the main sources of gluten - cereals - leads to the fact that the body begins to suffer from a lack of fiber, many vitamins and minerals, including such important as:

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

Protein (low carbohydrate, 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 a wide variety of foods that provide the body with almost all the necessary substances. At the same time, the benefits and harms of a dietary protein are directly proportional to the degree of its limitations.

There are a number of options for such methods, many of which are called low in carbohydrates or no carbohydrates, but the essence of each of them is due to the fact that the basis of the diet is protein.

Avail

Reasonable reduction in the amount of carbohydrate foods, along with the addition of protein products and fiber to the diet, has a positive effect on health during weight loss:

• Fibers and proteins take a long time to digest, providing a feeling of full duration.
• Protein supports cell regeneration, which contributes to the good condition of the skin, which often suffers from weight loss.
• Fat deposits are broken down to provide energy to the body, while new stores are not formed due to the lack of their main "suppliers" of fatty carbohydrates.

Harm

If you follow a carbohydrate-free diet, the damage 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, causing the development of a dangerous disease - ketonuria.
• Inadequate nutrition of the brain with glucose reduces mental performance.
• Excess protein increases the risk of cardiovascular disease and tumors.
• the rapid removal of water from the tissues, before the active burning of fats, is fraught with severe dehydration.
• Vitamin or mineral deficiency reduces immunity.
• Delayed, difficult or insufficient bowel emptying (constipation) does not provide high quality bowel cleansing, leads to the accumulation of toxins, to the retention of toxins.

Without salt

The salt-free diet was initially developed as a therapeutic, but because as a result of its use at the same time as the condition improved, significant weight loss was observed, it was adopted by many who lost weight. However, with the wrong use of a salt-free diet, the benefits and harms of avoiding salt can be completely incomparable, as the damage to health can nullify all efforts to get rid of extra pounds.

Salt is not only an additive that improves the taste of food, but also an important element in ensuring the proper functioning of the body. Therefore, a well-designed salt-free diet does not preclude the use of salt, but only limits it to a minimal amount.

The salt-free diet is based on the following principles:

• refusal of harmful products (fried, greasy, smoked, spicy, salty).
• eating steamed (mainly vegetables).
• fractional five meals a day in small portions.

Avail

Salt-free foods help:

• eliminate the consequences of excessive salt intake.
• improving the health, general well-being, appearance of a person.
• get rid of excess weight, cellulite, edema.

Harm

A diet without salt is absolutely contraindicated in two cases:

• during extreme heat
• with increased physical exercise.

Buckwheat

The buckwheat diet is also considered one of the most effective ways to lose weight, as this cereal contains few carbohydrates but lots of fiber, vitamins and minerals. At the same time, the technique based on the use of buckwheat steam has its advantages and disadvantages and the harm of a buckwheat diet depends on its specific characteristics - duration, requirements, limitations.

Weight loss in buckwheat can be one or more days, and also allows you to take only one porridge or in addition with other dietary products. The most severe weight loss of buckwheat lasts 14 days and involves the use of only one buckwheat steam in any quantity. A little fat-free kefir is allowed, as well as at least 2 liters of clean water. The diet with less strict buckwheat diets includes vegetables, fruits and other low-calorie dishes.

Avail

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

• Immediately after the transition to buckwheat, the process of removing excess fluid begins, which contributes to rapid weight loss.
• after 2-3 days, instead of liquid, fat deposits begin to break down and are excreted.
• practically does not feel hungry, since the porridge can be consumed indefinitely, while the body does not receive extra carbohydrates with calories, but vitamins, trace elements, amino acids, natural fiber.

Harm

The buckwheat mono-diet is categorically contraindicated:

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

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

Low calories

Reducing calorie intake for weight loss is the most common method of weight loss. However, reducing the calorie level to a minimum is extremely negative for health. Especially the harm of the low calorie diet becomes noticeable if it continues for a long time for no apparent reason. The essence of most of these techniques is to consume no more than 800-1000 calories per day. At the same time, dietary products with low nutritional and energy value are preferred.

Avail

It is possible to talk about the benefits of a low calorie diet only when it is therapeutic and prescribed by a doctor for medical reasons. Such a diet is recommended only in the presence of obesity with significant overweight, which leads to the development of serious complications. In these cases, reducing the calorie content helps to improve the patient's condition, but this technique should be followed only until it reaches normal weight. Then you need to switch to a sensible food system.

The second case in which we can talk about the benefits of a low calorie diet is fasting. A day of rational fasting helps the body to cleanse itself, get rid of toxins, remove excess fluid and normalize its work. Excessive fasting, aimed at weight loss, can significantly damage your health.

Harm

Calorie restriction in the diet is fraught not only with insufficient energy intake, but also with more serious consequences:

• vitamins and other useful substances begin to be absorbed much worse, immunity deteriorates significantly.
• Fat deficiency leads to cessation of cell renewal and growth processes
• due to lack of the required amount of fatty acids, depressive states, attention deficit disorder, schizophrenia.

Reasonable weight loss is a long process that does not tolerate haste, as dramatically lost pounds tend to return.

Drink

Alcohol consumption is considered one of the most difficult because it involves the complete rejection of solid foods. You can only eat liquid foods and meals without restrictions. Anything that is drunk is suitable - dairy or sour milk products, broths, any drinks, including sweets. Only soda is not recommended. Another condition is that its duration must be exactly 30 days. As a result, you can achieve significant weight loss, but if we talk about the benefits, then it is purely theoretical, as it is described only by proponents of the technique.

Avail

The authors of the Weight Loss Consumption System argue that such a diet has sufficient nutritional and energy value to meet the body's needs, so the discomfort can only be psychological. Also, purely theoretically, it promises:

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

As a result, the weight loss should be 15 kg, while the harm of eating diet will be really real and not "promised".

Harm

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

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

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

The term "bloating with hunger" is a name of a medical pathology, which becomes more pronounced in a consuming diet.

Of course, in a month of hunger strike it is very likely to get rid of 15 pounds of excess weight. But the benefits and harms of such weight loss will be completely asymmetric, as health will leave him with the weight.

Rice

The effect of weight loss on rice days is based on the 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 fullness. Of all the rice diet options, the most effective are those based on the use of pre-soaked rice porridge for breakfast, followed by 4 hours of abstinence from drinking and eating. This technique allows you to lose significant weight and cleanse the whole body.

Avail

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 appearance. In addition, the rice diet allows you to:

• get rid of 10 extra pounds in a month.
• normalizes metabolic processes.
• improving the work of the digestive tract.

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

Harm

When performing a cleaning operation, the rice washes away not only harmful but also useful substances. In this case, the excretion of all salts makes the function of the heart muscle difficult. Problems with the cardiovascular system, diabetes and kidney stones can also occur. To avoid such an effect, it is not recommended to adhere to the mono-diet of rice for a long time, as weight loss will be achieved at the cost of causing irreparable damage to the body.

Energy diets

Diets can be classified not only by fundamental parameters such as duration, menu, severity of restrictions, benefits and harms. Despite all this, most weight loss methods have one thing in common - they involve the use of certain natural products or regular dishes. In addition, there are systems based on partial or complete replacement of meals with specially formulated food products - cocktails.

Avail

Energy diet cocktails are characterized by the following properties:

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

These properties are really 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. Ultimately, it all depends on how logically they are used, as well as whether their use makes sense.

The downside of cocktails can be whether you use them for breakfast, lunch, dinner or even more often. Replacing a meal with it really helps to even out the weight. Although the result depends solely on the correctness of the composition of the whole diet.

The "Golden" rules for weight loss without harm

Being able to put on extra pounds is based on following many important rules. The basic principle is that weight loss should be safe. This requires:

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

In addition to these rules, there are requirements without which no weight loss method will be effective:

• the caloric content of the diet should be calculated according to the minimum required calories, taking into account the individual characteristics and lifestyle
• In the menu, the balance of proteins, fats, carbohydrates must be maintained.
• The basis of the diet should be your favorite or at least acceptable foods, otherwise weight loss will be unpleasant and ineffective.
• You can not set inappropriate goals for you - weight loss should take into account the specifics of physiology, structure, age and other individual parameters
• It is imperative to monitor the state of health, in case of sudden deterioration of health, it is necessary to stop losing weight and consult a doctor.

In addition, it is not recommended to start abruptly and end the diet. It is necessary to prepare for this process physically and mentally. Weight loss will not be achieved in any way - it should aim to improve health and prolong life.