Safe diets not only improve your health, but also help you lose weight permanently. Learn 4 Signs of a Safe Eating and 2 Healthy Diet to Help You Lose Weight Easily and Safely.
<1_img_centerxx>The basic principles of any diet for losing weight without harming health are:
- Balanced diet;
- reasonable limits;
- gradual loss of extra pounds;
- provide 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 organize a one-day unloading.
To get rid of 5-10 pounds or more, you need to choose extremely balanced methods.
Types of effective and harmless diets
Absolutely harmless diets do not exist, because they always involve the presence of restrictions that become a stress on the body, accustom it to new foods and work a little differently. At the same time, there are very effective diets, compliance with which causes minimal, even purely symbolic damage to health (if we are talking about adaptation of the body), and also allows to improve one's health by feelingvery comfortable. Their result is not achieved too quickly, but remains for a long time, and often forever. Optimal plans in this regard are considered savings plans, the name of which speaks for itself.
Saver
Losing Weight Gentle Method is a good nutrition system based on using healthy foods and rejecting unhealthy or too high calorie foods. The soft diet menu is fairly straightforward to compose, and is also the complete opposite of traditional "hungry" diets. It is designed for 21 days with a weight loss of up to 4-5 kg.
Menu
The essence of economical weight loss comes down to the fact that for each of the three weeks, two menus are offered, alternating every two days. It is mandatory to consume celery, which speeds up the metabolism.
First week
Option number 1:
- breakfast - a cup of milk with a teaspoon of honey, a stale bun;
- lunch - a sandwich of black bread, butter, a slice of celery, tea without sugar;
- lunch - vegetable soup, a slice of boiled beef, 2 potatoes "in uniform", coleslaw with celery;
- afternoon snack - cuts of vegetables, crackers;
- dinner - 250 ml of low-fat kefir, a sandwich of black bread, butter, a slice of celery.
Option number 2:
- breakfast - a sandwich of black bread, butter, a slice of celery, tea without sugar;
- lunch - 250 ml of low-fat kefir, black bread sandwich 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, crackers;
- dinner - a cup of milk with honey, 2 slices of black bread.
Second week
Option number 1:
- breakfast - fresh fruit, 3 croutons;
- lunch - a sandwich of black bread, butter, feta cheese;
- lunch - vegetable soup, lean meat, carrot salad with celery, jelly;
- afternoon tea - cookies biscuits, 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 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, tea without sugar.
Third week
Option number 1:
- breakfast - black bread, jam, coffee;
- lunch - soft-boiled egg, black bread and butter sandwich, vegetable slices;
- lunch - mushroom soup with herbs, celery, low-fat chop, fresh vegetables;
- afternoon tea - apple, crackers;
- dinner - 250 ml of natural yogurt, stale bun.
Option number 2:
- breakfast - honey milk, crackers;
- lunch - 2 sandwiches 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 - cookies biscuits, orange;
- dinner - black bread, boiled fish, celery, apple.
Soup
The basis of the soup method 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 of toxins, and has a positive effect on the gastric mucosa.
To make the soup you will need:
- onions - 7 pcs. ;
- 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 chopped, poured with water, then cooked - 10 minutes at a high boil, 30 minutes in simmering mode. You can add a little salt, but just before you eat the dish. The recipe is allowed to change slightly, 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 skimmed milk, 4 bananas;
- fifth - 400 g of boiled beef, 6 tomatoes;
- sixth - 400 g of boiled chicken, all 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 arises. The diet is designed for a week. It is quite easy to follow, while the weight loss can reach 3-4 kg.
The advantages and disadvantages of popular diets
The advantages and disadvantages of diets depend on several factors:
- duration;
- severity of restrictions;
- variety of menu;
- the presence of stressors;
- contraindications.
Before deciding on the choice of a diet, it is necessary to take into account all its advantages, disadvantages and risks, so that the result does not lead to disappointment or the need for long-term treatment for them. consequences of weight loss.
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 contraindications.
Advantage
The benefit of a protein free diet is that it helps get rid of the above issues. Additionally, reducing the amount of protein entering the body can lead to weight loss, but only with a well-balanced diet.
The beneficial effect of a protein-free diet is based on the principle of metabolic stabilization. Although nutritionists believe this technique has almost nothing to do with weight loss, since it doesn't work well with physical activity, it can lead to damage and loss of muscle tissue.
Prejudice
If you are on a protein-free diet, weight loss may affect the fact that the composition of foods that do not contain protein contains a lot of fats and carbohydrates. Therefore, this technique is indispensable as a complementary treatment in the presence of certain diseases, but it will be absolutely unnecessary and even harmful for weight loss.
Gluten free
Gluten is a plant protein found in grains that makes baked goods chewy. For those who want to lose weight, the technique is quite effective, providing:
- weight loss with minimum effort up to 3 kg per week;
- intensive cleansing of toxins;
- low calorie but 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, preserves, 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 flour and cereals (buckwheat, corn, millet, rice), potato starch;
- butter, vegetable oil.
Advantage
For those looking 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, slags, radionuclides;
- normalize sugar levels.
Prejudice
Exclusion from the diet of the main sources of gluten - grains - leads to the fact that the body begins to suffer from a deficiency of fiber, many vitamins and minerals, including such important elements as:
- iron, calcium;
- B vitamins;
- folic acid.
Protein (low in carbs, no carbs)
Protein is a great way to lose weight without going hungry. This technique, 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 of the necessary substances. At the same time, the advantages and disadvantages of a protein diet are directly proportional to the degree of its limitations.
There are a huge number of options for such methods, many of them are called low-carb or no-carbs, but the essence of each of them comes down to the fact that the basis of the diet ismade up of protein.
Advantage
A reasonable reduction in the amount of carbohydrate foods, together 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 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, while new deposits do not form due to the lack of their main fat "suppliers" - carbohydrates.
Prejudice
If you follow a diet without carbohydrates, the ailment can manifest itself in its side effects:
- increased fat burning provokes the formation and accumulation of special compounds in the blood - ketones, which enter the urine, provoking the development of a dangerous disease - ketonuria;
- insufficient nutrition of the brain with glucose reduces mental performance;
- excess protein increases the risk of cardiovascular disease and tumors;
- rapid removal of water from the tissues, preceding the active burning of fat, is fraught with severe dehydration;
- a deficiency of vitamins or minerals reduces immunity;
- delayed, difficult or insufficient bowel emptying (constipation) does not ensure high-quality intestinal cleansing, leads to the accumulation of toxins, retention of toxins.
Without salt
Salt-free foods were originally developed for therapeutic purposes, but as due to their simultaneous use with improving the condition noticeable weight loss has been noted, they have been adopted by many people wholose weight. Although with improper use of a salt-free diet, the pros and cons of avoiding salt can be totally immeasurable, as the damage to health can negate all efforts to shed extra pounds.
Salt is not only an additive 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 exclude the use of salt, but only limits it to a minimal amount.
Salt-free nutrition is based on the following principles:
- refusal of harmful products (fried, fatty, smoked, spicy, salty);
- eat steamed dishes (mainly vegetables);
- split five meals a day into small portions.
Advantage
Foods without salt help:
- eliminate the consequences of excessive salt consumption;
- improve the health, general well-being, appearance of a person;
- get rid of excess weight, cellulite, edema.
Prejudice
A salt-free diet is absolutely contraindicated in two cases:
- during extreme heat;
- with increased physical effort.
Buckwheat
Buckwheat diet is also considered one of the most effective ways to lose weight, since this cereal contains little carbohydrate, but a lot of fiber, vitamins and trace elements. At the same time, the technique based on the use of steamed buckwheat has its advantages and disadvantages, and the disadvantages of a buckwheat diet depend on its specific characteristics - duration, requirements, restrictions.
Buckwheat weight loss can last for a day or several days, and it also allows you to take only one porridge or in addition with other diet products. The most severe buckwheat weight loss lasts 14 days and involves the use of a single steamed buckwheat in any quantity. A little fat-free kefir is allowed, as well as at least 2 liters of clean water. The diet of less strict buckwheat diets includes vegetables, fruits and other low-calorie dishes.
Advantage
Nutritionists call the main advantage of buckwheat its ability to cleanse the body and regulate metabolism. It is useful to discharge such a porridge after numerous feasts in order to get rid of the accumulated harmful 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, fatty deposits begin to break down and be excreted;
- practically no hunger is felt, because porridge can be consumed indefinitely, while the body receives not additional carbohydrates with calories, but vitamins, trace elements, amino acids, natural fibers.
Prejudice
The buckwheat mono-diet is categorically 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 buckwheat diet, the diet of which is balanced and includes a number of other healthy foods.
Low in calories
Reducing calorie intake in order to lose weight is the most common method of losing weight. However, reducing the calorie level to a minimum is extremely negative for your health. In particular, the damage caused by low-calorie diets becomes noticeable if they continue for a long time for no apparent reason. The essence of most of these techniques is not to consume more than 800-1000 calories per day. At the same time, preference is given to dietetic products with low nutritional and energy value.
Advantage
It is only possible to talk about the benefits of a low-calorie diet when it is curative and prescribed by a doctor for medical reasons. Such a diet is advisable only in the presence of obesity with a significant excess of body weight, 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 only be followed until a 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 that of fasting days. A reasonable day of fasting helps the body to cleanse itself, get rid of toxins, remove excess fluid and normalize its work. Fasting longer for the purpose of losing weight can be very damaging to your health.
Prejudice
Calorie restriction in the diet not only leads to insufficient energy intake, but also more serious consequences:
- vitamins and other useful substances begin to be absorbed much worse, immunity significantly deteriorates;
- fat deficiency leads to disruption of the processes of cell renewal and growth;
- due to the lack of the required amount of fatty acids, depressive states, attention deficit disorder, schizophrenia develop.
Reasonable weight loss is a long process that does not tolerate rushing, as the significantly lost kilograms tend to return.
While drinking
Drinking is considered one of the most difficult because it involves a complete rejection of solid foods. You can only eat liquid foods and meals without restrictions. Anything that is drunk is fine - dairy or sour milk products, broths, any drinks, including sweet ones. Only soda 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, then this is purely theoretical, since it is described only by supporters of the technique.
<10_img_centerxx>Advantage
The authors of the Weight Loss Watering 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 is promised:
- at the first stage - the cleansing of hollow organs, which is manifested by the appearance of secretions from the body and mucous plaque on the tongue;
- then the kidneys, liver (dense organs) begin to cleanse, which is accompanied by unpleasant sensations in this area;
- the last step takes place at the cellular level.
As a result, the weight loss should be 15 kg, while the harms of the diet will be really real and not "promised".
Prejudice
Any problems that may arise during or as a result of such weight loss are not so much due to the strict requirements of such a technique, but to its duration.
A day of fasting can bring tangible health benefits, but a 30-day fast is stressful, causing irreversible processes in the body.
With the improper output of such a nutritional system, the body can refuse to eat, which leads to the development of anorexia.
The term "swelling with hunger" is a designation for a medical condition, which becomes more pronounced during a diet.
Of course, in a month of hunger strike it is quite possible to get rid of 15 kg of overweight. But the advantages and disadvantages of such weight loss will be absolutely immeasurable, because health will leave it with the weight.
Rice
The effect of rice day weight loss 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, the complex carbohydrates contained in cereals provide energy for a long time, creating a feeling of fullness. Of all the options for the rice diet, the most effective are those that rely on the use of pre-soaked rice porridge for breakfast, followed by 4 hours of abstinence from eating and drinking. This technique allows you to lose weight noticeably and cleanse the whole body.
Advantage
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, nervous system condition 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, because there are not only advantages, but also some disadvantages to the rice diet, if you follow it for a long time or break the rules.
Prejudice
When performing a cleaning function, rice not only removes harmful substances, but also useful substances. In this case, the excretion of absolutely all salts makes the work of the heart muscle difficult. Problems with the cardiovascular system, diabetes and kidney stones can also appear. To avoid such a result, it is not recommended to stick to the rice mono-diet for a long time, since weight loss will be achieved at the cost of irreparable damage to the body.
Energy regimes
Diets can be categorized not only by basic parameters such as duration, menu, severity of restrictions, their pros and cons. Regardless of all of this, the majority of 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 the partial or complete replacement of meals 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 your daily calorie intake;
- help get rid of extra pounds;
- provide the body with proteins, vitamins, trace elements, amino acids;
- give a load of liveliness and activity.
These qualities are really useful, but there is nothing unique about them - they are all possessed by ordinary healthy foods.
The main advantage of cocktails is the simplicity of preparation, but this loses all meaning if we take into account the rather high cost of such products.
Prejudice
The pros and cons of cocktails are widely discussed among experts and consumers of these products. In the end, it all depends on how they are used rationally, as well as the meaning of their use.
The harm of cocktails can be if you use them for breakfast, lunch, dinner or even more often. Replacing a meal with this really helps normalize weight. Although the result depends only on the correctness of the composition of the whole diet.
"Golden" rules for safe weight loss
Competent disposal of extra pounds is based on compliance with several important rules. The basic principle is that losing weight should be harmless. It needs:
- Lose 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 disturbed, various diseases arisedevelop, chronic diseases worsen, and as a result, the lost kilograms quickly return.
- To speed up the metabolic process - this can be done with the help of a well-composed diet or by adding to it products that activate metabolic processes, for example, apple cider vinegar, which is drunk before meals by dilutinga tablespoon in a glass of water.
- Drink plenty of fluids - water also speeds up the metabolic process, also promotes the active breakdown of fat, reduces hunger.
- Eliminate strict diets - too strict restrictions are allowed only for fasting days.
In addition to these rules, there are requirements without which no method of weight loss will be effective:
- the calorie content of the diet should be calculated based on the minimum required calories, taking into account individual characteristics and lifestyle;
- in the menu, the balance of proteins, fats, carbohydrates should be observed;
- the basis of the diet should be your favorite or at least acceptable foods, otherwise losing weight will be uncomfortable and ineffective;
- you can not set yourself unattainable goals - indicators of weight reduction should take into account the peculiarities of physiology, constitution, 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, it is not recommended to start and end the diet abruptly. It is necessary to prepare for this process both physically and mentally. Weight loss cannot be achieved by any means - it should be aimed at improving health and prolonging life.