Healthy Diet

Safe diets not only improve your health, but also help you lose weight permanently. Learn the 4 Traits 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, it can be observed for no more than 3 days, and even better - to arrange a day's unloading.

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

Types of harmless effective diets

Absolutely harmless diets do not exist, because they always indicate the presence of restrictions that become stress for the body, accustoming it to new foods and acting in a somewhat different way. At the same time, there are very effective diets. , the observance of which causes minimal, even purely symbolic harm to health (if we talk about the adaptation of the body), and also allows you to improve your health while feeling very comfortableGives. Their result is not achieved very quickly, but lasts a long time, and often forever. The optimal in this regard is considered to be a sparing diet, the name of which speaks for itself.

sparing

Losing weight in a mild way is a system of proper nutrition based on the use of healthy foods and the rejection of unhealthy or too high-calorie foods. Creating a menu of a mild diet is quite simple, and is the exact opposite of the traditional "starvation" dietIt is designed for 21 days with a loss of 4-5 kg of extra weight.

menu

The essence of reducing weight loss boils down to the fact that for every three weeks, two menus are offered alternately every other day. It is mandatory to consume celery, which accelerates metabolism.

first week

Option No. 1:

• Breakfast - a spoonful of honey in a cup of milk, a stale roti;
• lunch - sandwich of 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 snack - vegetable cuts, crackers;
• Dinner - 250 ml of low-fat kefir, a sandwich of black bread, butter, a slice of celery.

Option number 2:

• breakfast - sandwich of black bread, butter, a piece 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, biscuit biscuits;
• Dinner – A cup of milk with honey, 2 slices of black bread.

second week

Option No. 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 - Biscuit Biscuit, Orange;
• Dinner - a piece of stale bread, a cup of milk, honey.

Option number 2:

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

third week

Option No. 1:

• breakfast - black bread, jam, coffee;
• Lunch - boiled egg, black bread and butter sandwich, vegetable pieces;
• lunch - mushroom soup with herbs, celery, low-fat cutlets, fresh vegetables;
• afternoon tea - apple, crackers;
• Dinner - 250 ml of natural curd, stale bun.

Option number 2:

• breakfast - milk with honey, crackers;
• Lunch - 2 black bread and sausage sandwiches without lard, vegetables, tea without sugar;
• lunch - fish broth with a piece of fish, vegetable stew with celery, two baked apples;
• Afternoon Tea - Biscuit Biscuit, Orange;
• 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 is great for its recovery. It is weight loss, cleansing of toxinsPromotes, 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 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 eating the dish. The recipe by adding other vegetables to itis allowed to change slightly, but not potatoes.

Apart from soup, you must include the following foods in your diet:

• first day - fruit;
• the second - vegetables (except legumes, potatoes);
• third - vegetables, fruits;
• Fourth - 250 ml of skim milk, 4 bananas;
• fifth - 400 grams of boiled beef, 6 tomatoes;
• sixth - 400 grams of boiled chicken, any 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 you feel hungry. The diet is designed for a week. It is quite easy to follow, while losing weight 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 sanctions;
• variety of menus;
• the presence of stress factors;
• Difference.

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

free from 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 advantage of a protein-free diet is that it helps to get rid of the above problems. Also, 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 agree that this technique has nothing to do with losing weight, as it does not work well with physical activity, it can cause muscle mass. Damage and damage to the tissues may occur.

Injury

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

gluten free

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

• Weight loss with minimal effort up to 3 kg per week;
• intensive cleaning 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, canned food, alcoholic beverages, packaged juices. In generalWith 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:

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

Injury

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

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

Protein (low carbohydrate, no carbohydrate)

Protein is a great way to lose weight without hunger. This technique, which is considered one of the most effective weight loss systems, involves the use of quite a 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 degree of its limitations.

There are a huge number of options for such methods, many of them called low-carb or no-carb, but the essence of each of them boils down to the fact that the basis of the diet is protein.

Advantage

The inclusion of protein products and fiber in the diet, as well as a reasonable reduction in the amount of carbohydrate food, has a positive effect on health during weight loss:

• Fiber and protein take longer to digest, leading to a longer feeling of fullness;
• proteins support cell regeneration, which contributes to the good condition of the skin, which often suffers from weight loss;
• Fatty deposits are broken down to provide the body with energy, while new depots are not formed due to the lack of their main "suppliers" of fats - carbohydrates.

Injury

If you follow a carbohydrate-free diet, its side effects can range from:

• Increased fat burning leads to the formation and accumulation of special compounds in the blood - ketones, which, entering the urine, provoke the development of a dangerous disease - ketonuria;
• Inadequate nutrition of the brain with glucose reduces mental performance;
• Excess protein increases the risk of heart diseases and tumors;
• rapid removal of water from tissues, preceded by active burning of fat, is fraught with severe dehydration;
• Deficiency of vitamins or minerals leads to reduced immunity;
• Delayed, difficult or insufficient bowel emptying (constipation) does not provide a high-quality bowel cleansing, leads to the accumulation of toxins, the retention of toxins.

salt free

The salt-free diet was originally developed as a therapeutic, but since its use resulted in a noticeable weight loss, along with an improvement in the condition, it was adopted by many weight losers. . However, with the wrong use of a salt-free diet, the benefits and harms of avoiding salt can be completely incomparable, since the harm to health can negate all efforts to get rid of extra pounds.

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

Salt-free nutrition is based on the following principles:

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

Advantage

Salt-free diet helps:

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

Injury

The salt-free diet is the exact opposite in two respects:

• during extreme heat;
• with increased physical exertion.

Grain

Buckwheat diet is also considered one of the most effective ways to lose weight, since this buckwheat contains few carbohydrates, but a lot of fiber, vitamins and trace elements. At the same time, steamed buckwheatThe technology based on the use has its advantages and disadvantages, and the disadvantages of the buckwheat diet depend on its specific features - duration, requirements, restrictions.

Losing weight on buckwheat can be one day or several days, and this allows you to take it only with a porridge or in addition to other dietary products. The most severe buckwheat weight loss lasts up to 14 days. And it involves the use of only one boiled buckwheat in any quantity. Slightly fat-free kefir, as well as at least 2 liters of clean water is allowed. A less strict buckwheat diet consists of vegetables, fruits and other low-calorieDishes are included.

Advantage

Nutritionists call the main advantage of buckwheat its ability to cleanse the body and regulate metabolism. After plentiful feasts it is useful to sip on such porridge to get rid of accumulated harmful substances. In addition, buckwheatThe 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;
• There is practically no hunger, because porridge can be eaten indefinitely, while the body receives not extra carbohydrates with calories, but vitamins, trace elements, amino acids, natural fiber.

Injury

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, one whose diet is balanced and includes many other healthy foods.

low calorie

Reducing calorie intake is the most common way to lose weight. However, minimizing calorie levels is extremely negative for health. The disadvantages of low-calorie diets in particular become noticeable. If they continue 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. Also, preference is given to dietary products with low nutritional and energy value.

Advantage

The benefits of a low-calorie diet can be talked about only if it is curative and prescribed by a doctor for medical reasons. Such a diet is justified only in the presence of obesity with significant excess 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 be followed only until a normal weight is reached. Then you need a rational feeding systemneed to be switched on.

The second case when we can talk about the benefits of a low calorie diet is fasting days. A proper fasting day allows the body to cleanse itself, get rid of toxins, remove excess fluid and normalize its functioning. Prolonged fasting for the purpose of losing weight can do great harm to your health.

Injury

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;
• The lack of fat disrupts the process of cell renewal and growth;
• Due to the lack of the required amount of fatty acids, depressive states, attention deficit disorder, schizophrenia develop.

Proper weight loss is a long process that does not tolerate haste, because dramatically lost kilograms return.

drinking

Drinking alcohol is considered one of the most difficult because it involves a complete rejection of solid food. You can eat only liquid foods and food without restrictions. Anything that is drunk is suitable - dairy or sour milk products, broth, any drink, including sweet. Only soda is not recommended. Another condition is that its duration should be exactly 30 days. As a result, you can achieve significant weight loss, but ifIf we talk about the benefits, then it is purely theoretical, as it is described only by supporters of the technique.

Advantage

The authors of the drinking system of weight loss argue that such a diet has sufficient nutritional and energy value to meet the needs of the body, so the discomfort can only be psychological. Moreover, purely theoretical. , it is promised:

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

As a result, weight loss should be 15 kg, while the loss of the drinking regimen will actually be real, and not a "promise".

Injury

All 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 real health benefits, but a 30-day fast is stressful, causing 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.

The term "bloating with hunger" is a designation of a medical pathology, which becomes most pronounced on a drinking regimen.

Of course, it is quite possible to get rid of 15 kg of excess weight in a month's hunger strike. But the advantages and disadvantages of such weight loss will be absolutely incomparable, because health will leave him with weight.

rice

The effect of losing weight in 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, the complex carbohydrates contained in cereals last longer. provide energy, thereby 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 drinking and eatingFrom 4 hours abstinence. This technique allows you to lose weight 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 state and appearance of the brain, nervous system. In addition, the rice diet allows you to:

• get rid of 10 extra pounds in a month;
• normalize metabolic processes;
• Improving the work of the digestive system.

However, not everything is so simple, because the rice diet has not only advantages, but also some disadvantages, if you follow it for a long time or break the rules.

Injury

When performing cleaning work, rice washes away not only harmful, but also useful substances. The excretion of all such salts makes it difficult for the heart muscle to work. Problems with the cardiovascular system, diabetes and kidney stones may also appearTo avoid such a result, it is not recommended to stick to a mono-diet of rice for a long time, as losing weight will have to be done at the cost of causing irreparable harm to the body.

energy diet

Diets can be classified not only by such basic parameters as duration, menu, severity of restrictions, their benefits and harms. Despite all this, most methods of losing weight have one thing in common - they contain few natural products or simple recipes. In addition, there are systems based on partial or complete replacement of food with specially prepared food products - cocktails.

Advantage

The Energy Diet Cocktail is characterized by the following properties:

• may 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 vibrancy and activity.

These properties are really useful, but there is nothing unique about them - they are all common healthy foods.

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

Injury

The benefits and harms of cocktails are widely discussed among experts and consumers of these products. Ultimately, it all depends on whether they are used rationally, as well as whether their use is understandable. Yes or No.

Cocktails can cause harm if you use them for breakfast, lunch, dinner or even more often. Replacing one meal with it actually helps normalize weight. Depends on the correctness of the composition of the diet.

The "golden" rule of losing weight without harm

Competent disposal of extra pounds is based on the observance of several important rules. The main principle is that losing weight should be harmless. These necessary:

1. gradual weight loss - the rate of weight loss does not exceed 4 kg per month, with more rapid weight loss, hidden and obvious health problems develop, the work of many organs and systems is disrupted, various diseases develop. chronic diseases are aggravated, and as a result, the lost kilograms are quickly regained.
2. To speed up the metabolic process - this can be done with the help of a properly prepared diet or by adding to it products that activate metabolic processes, for example, apple cider vinegar, which is added to a tablespoon of a glass of waterIt is diluted and drunk before meals. .
3. Drink plenty of fluids - water also accelerates the metabolic process, and also promotes the active breakdown of fats, reducing appetite.
4. Eliminate strict diets - very strict restrictions are allowed only for fasting days.

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

• Calorie content of the diet should be calculated on the basis of the required minimum number of 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 food, otherwise losing weight will be inconvenient and ineffective;
• you can not set unattainable goals for yourself - indicators of weight loss must 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 physically and mentally for this process. Losing weight cannot be achieved by any means - it is aimed at healthMust be improved and prolongs life.