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;
• providing the body with all the necessary nutrients.

If these conditions are not met, then no more than 3 days can be observed, and even better - to organize a one-day unloading.

To get rid of 5-10 pounds or more, you need to choose extremely balanced methods.

Types of harmless effective diets

Absolutely harmless diets do not exist, as they always assume the presence of restrictions that become stressful for the body, make it get used to new foods and function in a somewhat different way. At the same time, there are many effective diets, the observance of which causes minimal, even purely symbolic damage to health (if we are talking about adaptation of the body), and also allows you to improve your health, feeling very comfortable. Their result is not achieved too quickly, but stays for a long time, and often forever. Optimal in this regard are considered sparing diets, whose name speaks for itself.

Gentle

Gentle weight loss is a system of proper nutrition based on the use of healthy foods and the rejection of unhealthy or high-calorie foods. The menu of the gentle diet is quite easy to compile, and is also 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 gentle weight loss comes down to the fact that for each of the three weeks there are two menus, alternating every other day. It is mandatory to consume celery, which speeds up metabolism.

First week

Option number 1:

• breakfast - a glass of milk with a teaspoon of honey, stagnant bun;
• lunch - sandwich with black bread, butter, a piece of celery, tea without sugar;
• lunch - vegetable soup, a piece of boiled beef, 2 potatoes "in uniform", cabbage salad with celery;
• afternoon breakfast - vegetable cuts, biscuits;
• dinner - 250 ml of low-fat kefir, sandwich with black bread, butter, a piece of celery.

Option number 2:

• breakfast - sandwich with black bread, butter, a piece of celery, tea without sugar;
• lunch - 250 ml low-fat kefir, sandwich with black bread with butter, vegetable salad with beets, celery;
• lunch - chicken broth, a portion of boiled fish, 2 potatoes "in uniform", herbs, celery;
• afternoon tea - fresh fruit, biscuits biscuits;
• dinner - a glass of milk with honey, 2 slices of black bread.

Second week

Option number 1:

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

Option number 2:

• breakfast - black bread, jam, tea with milk without sugar;
• lunch - black bread, a piece of chicken without skin, herbal tea without additives;
• lunch - low-fat borsch, boiled fish, beet salad, celery;
• afternoon tea - milk with biscuits;
• dinner - low-fat cheese, tea without sugar.

Third week

Option number 1:

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

Option number 2:

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

Soup

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

To prepare 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 cut, poured with water, then cooked - 10 minutes at high boil, 30 minutes in simmering mode. You can add a little salt, but just before eating the dish. The recipe can be changed slightly by adding other vegetables to it, but not potatoes.

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

• the first day - fruits;
• the 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;
• sixth - 400 g of boiled chicken, all kinds of vegetables, except legumes and potatoes;
• seventh - only brown rice.

The best thing 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. This is quite easy to track, while weight loss can be 3-4 kg.

The benefits and harms of popular diets

The benefits and harms of dieting depend on several factors:

• duration;
• strictness of restrictions;
• variety of menus;
• the presence of stressors;
• contraindications.

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

No protein

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 contraindications.

Advantage

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. Although nutritionists believe that this technique has almost nothing to do with weight loss, as it does not work well during physical activity, it can lead to damage and loss of muscle tissue.

Damage

If you follow a protein-free diet, the harm of losing weight may be due to the fact that the composition of foods that do not contain protein contains a lot of fat and carbohydrates. Therefore, this technique is indispensable as an additional treatment in the presence of certain diseases, but will be absolutely useless and even harmful for weight loss.

Gluten free

Gluten is a vegetable protein found in cereals 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 kg per week;
• intensive cleansing of toxins;
• low-calorie but balanced diet;
• 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, pastries, canned food, alcoholic beverages, packaged juices. In general, only fresh natural products are allowed in a gluten-free diet:

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

Advantage

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

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

Damage

The exclusion from the diet of the main sources of gluten - cereals - leads to the fact that the body begins to experience a deficiency of fiber, many vitamins and minerals, including such important as:

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

Protein (low in 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 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 protein diet are directly proportional to the extent of its limitations.

There are a large number of possibilities for such methods, many of which are called low-carbohydrate or non-carbohydrate, but the essence of each of them comes down to the fact that the basis of the diet is protein.

Advantage

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

• fiber and protein are absorbed for a long time, providing a long-lasting feeling of satiety;
• proteins support cell regeneration, which contributes to the good condition of the skin, which often suffers from weight loss;
• fat deposits are broken down to provide the body with energy until new stores are formed due to the lack of their main "suppliers" of fat - carbohydrates.

Damage

If you follow a diet without carbohydrates, the harm may 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 nutrition of the brain with glucose reduces mental activity;
• excess protein increases the risk of cardiovascular disease and tumors;
• the rapid removal of water from the tissues, preceding the active burning of fat, is fraught with severe dehydration;
• deficiency of vitamins or minerals reduces immunity;
• delayed, difficult or insufficient bowel emptying (constipation) does not provide high quality bowel cleansing, leads to accumulation of toxins, retention of toxins.

Without salt

Food without salt was originally developed as a therapeutic, but because as a result of its use along with the improvement of the condition noticeable weight loss is observed, it is accepted by many weight loss. Although improper use of a salt-free diet, the benefits and harms of avoiding salt can be completely incommensurable, as the damage to health can undo all efforts to lose weight.

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

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

• rejection of harmful products (fried, greasy, smoked, spicy, salty);
• eating steamed dishes (mostly vegetables);
• partially five meals a day in small portions.

Advantage

Food without salt helps:

• elimination of the consequences of excessive salt intake;
• improving the health, general well-being, appearance of the person;
• get rid of extra pounds, cellulite, swelling.

Damage

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

• during extreme heat;
• with increased physical activity.

Buckwheat

The buckwheat diet is also considered one of the most effective ways to lose weight, as this cereal contains few 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 harm of the buckwheat diet depends on its specific characteristics - duration, requirements, restrictions.

Weight loss buckwheat can be a day or a few days, and also allows you to take only one porridge or in addition to other dietary products. The most severe weight loss of buckwheat lasts 14 days and involves the use of only one buckwheat steamed 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 meals.

Advantage

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

• immediately after switching to buckwheat begins the process of removing excess fluid, which contributes to rapid weight loss;
• after 2-3 days, instead of fluid, fat deposits begin to break down and separate;
• there is practically no hunger, as the porridge can be eaten indefinitely, while the body receives not additional carbohydrates with calories, but vitamins, trace elements, amino acids, natural fiber.

Damage

The buckwheat monodiet is strongly contraindicated:

• 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 the diet with buckwheat, whose diet is balanced and includes a number of other healthy foods.

Low calorie

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

Advantage

It is possible to talk about the benefits of a low-calorie diet only when it is curative 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 caloric content helps to improve the patient's condition, but this technique should be followed only until normal weight is reached. Then you need to move to a rational food system.

The second case when we can talk about the benefits of a low-calorie diet are fasting days. A day of sensible fasting helps the body cleanse itself, get rid of toxins, remove excess fluid and normalize its work. Prolonged fasting to lose weight can significantly damage your health.

Damage

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

• vitamins and other nutrients begin to be absorbed much worse, immunity significantly deteriorates;
• fat deficiency leads to disruption of cell renewal and growth;
• due to the lack of the necessary amount of fatty acids develop depressive states, attention deficit disorder, schizophrenia.

Reasonable weight loss is a long process that does not tolerate haste, as drastically lost weight tends to return.

Drinking

Drinking is considered one of the most severe because it involves the complete rejection of solid foods. You can eat only liquid foods and dishes without restrictions. Everything you drink is suitable - dairy or sour milk products, broths, all kinds of drinks, including sweets. Soda alone is not recommended. Another prerequisite is that its duration is exactly 30 days. As a result, you can achieve significant weight loss, but if we talk about the benefits, it is purely theoretical, as it is described only by supporters of the technique.

Advantage

The authors of the drinking system for weight loss 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. Also, purely theoretically, it promises:

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

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

Damage

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

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

In case of improper exit from such a food system, the body may refuse to eat, which is fraught with the development of anorexia.

The term "hunger bloating" is a designation of medical pathology, which becomes most pronounced when drinking a diet.

Of course, for 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 absolutely incommensurable, as health will leave it with weight.

Rice

The effect of weight loss in rice days is based on the purification 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, the complex carbohydrates contained in cereals provide energy for a long time, creating a feeling of satiety. Of all the options for the rice diet, the most effective are those based on the use of porridge prepared from pre-soaked rice for breakfast, followed by 4 hours of abstinence from drinking and eating. This technique allows you to significantly lose weight and cleanse the whole body.

Advantage

In addition to removing all the 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;
• normalize metabolic processes;
• improve the work of the digestive tract.

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

Damage

When it performs a cleansing function, rice washes away not only harmful but also useful substances. In this case, the release of absolutely all salts complicates the work of the heart muscle. Cardiovascular problems, diabetes and kidney stones can also occur. To avoid such a result, it is not recommended to adhere to the rice monodiet 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 such basic parameters as duration, menu, severity of restrictions, their benefits and harms. Despite all this, most weight loss methods have one thing in common - they involve the use of certain natural products or ordinary dishes. In addition, there are systems based on partial or complete replacement of dishes with specially formulated food products - cocktails.

Advantage

Energy diet cocktails are characterized by the following properties:

• can replace or supplement the usual 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 a charge of vivacity and activity.

These qualities are really useful, but there is nothing unique in 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 price of such products.

Damage

The benefits and harms of cocktails are widely discussed among experts and consumers of these products. Ultimately, it all depends on how rationally they are used, as well as whether their use makes sense.

The harm of cocktails can be if you use them for breakfast, lunch, dinner or even more often. Replacing a meal with it really helps to normalize weight. Although the result depends only on the correct composition of the whole diet.

"Golden" rules for weight loss without harm

Competent disposal of extra pounds is based on compliance with several important rules. The basic principle is that weight loss should be harmless. This requires:

1. Slow weight loss - the rate of weight loss is not more than 4 kg per month, with more intense weight loss develop hidden and obvious health problems, disrupt the work of many organs and systems, develop various diseases, chronic diseases worsen, and as a resultto this the lost pounds quickly return.
2. To speed up the metabolic process - this can be done with the help of a properly formulated diet or the addition of products that activate metabolic processes, such as apple cider vinegar, which is drunk before meals by diluting a tablespoon in a glass of water.
3. Drink plenty of fluids - water also speeds up the metabolic process, and also promotes active fat breakdown, reduces hunger.
4. Eliminate strict diets - too strict restrictions are allowed only for hungry days.

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

• the calorie content of the diet should be calculated according to the required minimum calories, taking into account individual characteristics and lifestyle;
• the balance of proteins, fats, carbohydrates must be observed in the menu;
• the basis of the diet should be your favorite or at least acceptable food, otherwise weight loss will be uncomfortable and ineffective;
• you can not set unattainable goals - weight loss indicators must take into account the peculiarities of physiology, physique, age and other individual parameters;
• it is imperative to monitor the state of health, in case of a sharp deterioration in health it is necessary to stop losing weight and consult a doctor.

In addition, abrupt initiation and termination of the diet is not recommended. You need to prepare for this process physically and mentally. Weight loss will not be achieved in any way - it must be aimed at improving health and prolonging life.