Healthy diets

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

The basic principles of any diet to lose weight without harming health are:

• balance diet;
• reasonable limits;
• gradual loss of extra pounds;
• providing the body with all the necessary nutrients.

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

To shed 5-10 pounds or more, you must choose extremely balanced methods.

Types of effective and harmless diets

There are no absolutely harmless diets, since they always involve the presence of restrictions that become stress for the body, make it get used to new foods and work somewhat differently. 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, feeling very comfortable. Its result is not achieved too quickly, but it remains for a long time and often forever. Optimal in this sense are considered thrifty diets, the name of which speaks for itself.

Economic

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

Menu

The essence of not losing weight comes down to the fact that for each of the three weeks, two menus are offered, alternating on alternate days. 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, a stale bun;
• lunch: a sandwich of black bread, butter, a slice of celery, unsweetened tea;
• lunch: vegetable soup, a slice of boiled beef, 2 potatoes "in uniform", cabbage salad with celery;
• 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, sandwich on 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, cookies;
• 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 - 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 skinless chicken, herbal tea without additives;
• lunch: low-fat borscht, boiled fish, salad with beets, celery;
• afternoon tea - milk with cookies;
• dinner: low-fat cheese, unsweetened tea.

Third week

Option number 1:

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

Option number 2:

• breakfast: milk with honey, crackers;
• lunch: 2 sandwiches of black bread and sausage without butter, 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: black bread, boiled fish, celery, apple.

Soup

The basis of the soup method for weight loss is a 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 pieces;
• celery - to taste (at least 1 bunch);
• cabbage - 1 head;
• pepper for salad - 1 pc. (green);
• tomatoes - 4 pieces (fresh or canned).

All the ingredients are cut, poured with water and then cooked: 10 minutes with a strong boil, 30 minutes over low heat. You can add a little salt, but just before eating the dish. The recipe is allowed to change slightly by adding other vegetables, but not potatoes.

Besides 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 meat, 6 tomatoes;
• sixth: 400 g of boiled chicken, any vegetables, except legumes and potatoes;
• seventh - just 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 one week. It is quite easy to follow, while the weight loss can be 3-4 kg.

The benefits and harms of popular diets.

The benefits and harms of diets depend on several factors:

• duration;
• severity of restrictions;
• variety of menu;
• the presence of stress factors;
• 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 bring disappointment or lead to the need for long-term treatment for the consequences of losing weight.

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.

Benefit

The benefit of a protein-free diet is that it helps eliminate the above problems. Additionally, 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, since it does not work well with physical activity, it can cause damage and loss of muscle tissue.

To damage

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

Without gluten

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

• 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 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 looking to lose weight on a gluten-free diet, the diet helps:

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

To damage

The exclusion of the main sources of gluten, cereals, from the diet leads to the body beginning to experience a deficiency of fiber, many vitamins and minerals, including some as important as:

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

Protein (low carb, no carbs)

Protein is a great way to lose weight without feeling 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 the necessary substances. At the same time, the benefits and harms of a protein diet are in direct proportion 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-carb, but the essence of each of them comes down to the fact that the basis of the diet is protein.

Benefit

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:

• fiber and protein take a long time to digest, providing a long-lasting feeling of fullness;
• proteins support cell regeneration, which contributes to the good condition of the skin, which often suffers from weight loss;
• Fat stores are broken down to provide energy to the body, while new stores are not formed due to a lack of their main fat "suppliers": carbohydrates.

To damage

If you follow a carbohydrate-free diet, the damage can be manifested by its side effects:

• increased fat burning provokes the formation and accumulation of special compounds in the blood - ketones, which penetrate the urine and provoke the development of a dangerous disease - ketonuria;
• insufficient nutrition of the brain with glucose reduces mental performance;
• excess protein increases the risk of cardiovascular diseases and tumors;
• rapid removal of water from tissues, which precedes active fat burning, is fraught with severe dehydration;
• vitamin or mineral deficiency reduces immunity;
• delayed, difficult or insufficient intestinal emptying (constipation) does not provide high-quality intestinal cleansing, leads to accumulation of toxins, retention of toxins.

Salt free

Salt-free foods were originally developed as therapeutics, but as a result of its use simultaneously with the improvement of the condition, noticeable weight loss was noted, many adopted it to lose weight. Although, with the incorrect use of a salt-free diet, the benefits and harms of avoiding salt can be completely immeasurable, as the damage to health can nullify all efforts to shed the extra pounds.

Salt is not only an additive that improves the taste of food, but also an important element to ensure 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:

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

Benefit

Foods without salt help:

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

To damage

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

• during extreme heat;
• with greater physical effort.

Buckwheat

Buckwheat diet is also considered one of the most effective ways to lose weight, since 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 a buckwheat diet depends on its specific characteristics: duration, requirements, restrictions.

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

Benefit

Nutritionists call the main advantage of buckwheat its ability to cleanse the body and regulate metabolism. It is useful to discharge such porridge after abundant banquets to get rid of accumulated harmful substances. Also, 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, fat deposits begin to break down and be excreted;
• you practically do not feel hungry, since the porridge can be eaten indefinitely, while the body does not receive additional carbohydrates with calories, but vitamins, trace elements, amino acids, natural fiber.

To damage

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 turn 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 your calorie intake to lose weight is the most common method of losing weight. However, reducing the calorie level to a minimum is extremely negative for health. Especially the harm of low calorie diets becomes noticeable if you 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. At the same time, preference is given to dietary products with low nutritional and energy value.

Benefit

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 advisable only in the presence of obesity with significant excess body weight, which leads to the development of serious complications. In these cases, the reduction of the caloric content helps to improve the patient's condition, but this technique should be followed only until reaching a normal weight. So you need to switch to a rational food system.

The second case in which we can talk about the benefits of a hypocaloric diet are fasting days. A reasonable fasting day helps the body cleanse itself, rid itself of toxins, eliminate excess fluid, and normalize its work. Longer fasting, for the purpose of weight loss, can greatly harm your health.

To damage

The restriction of calories 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 disruption of cell growth and renewal processes;
• 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 kilograms lost dramatically tend to return.

Drinking

Drinking is considered one of the hardest because it implies a total rejection of solid foods. You can only eat liquid food and meals without restrictions. Anything that is drunk is suitable: dairy or dairy products, broths, any drink, including sweets. Only soft drinks are 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 it is purely theoretical, as it is only described by supporters of the technique.

Benefit

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

• in the first stage - the cleaning of the hollow organs, which is evidenced 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 final stage takes place at the cellular level.

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

To damage

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

A day of fasting can provide tangible health benefits, but a 30-day fast is stressful and leads 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 anorexia.

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

Of course, in 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 immeasurable, as the health will leave you along with the weight.

Rice

The effect of losing weight in the days of rice is based on the cleansing of toxins and toxins due to the ability of rice to absorb all the harmful substances and then eliminate 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 are based on the use of porridge made with rice previously soaked for breakfast, followed by 4 hours of abstinence from drinking and eating. This technique allows you to noticeably lose weight and cleanse your entire body.

Benefit

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:

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

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

To damage

Performing a cleaning function, rice removes not only harmful substances, but also useful ones. In this case, the excretion of absolutely all salts makes it difficult for the heart muscle to function. Problems with the cardiovascular system, diabetes and kidney stones can also appear. To avoid such a result, it is not recommended to follow the rice mono-diet for a long time, since 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 fundamental parameters as duration, menu, severity of restrictions, their benefits and harms. Regardless of all this, most weight loss methods have one thing in common: they involve the use of certain natural products or common dishes. In addition, there are systems based on the partial or total substitution of meals for specially formulated food products: cocktails.

Benefit

Energy diet cocktails are characterized by the following properties:

• can replace or supplement the usual diet;
• allows you to control your daily caloric content;
• help shed 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 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.

To 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 normalize weight. Although the result depends solely on the correctness of the composition of the entire diet.

"Golden" rules to lose weight without harm

Competent removal of extra pounds is based on compliance with several important rules. The main principle is that losing weight should be harmless. This requires:

1. Lose weight slowly: the rate of weight loss is no more than 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 are aggravated, 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 by adding products that activate metabolic processes, for example, 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 the active breakdown of fats and reduces hunger.
4. 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 losing weight 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 cannot set unattainable goals for yourself: the reduction of weight indicators 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.

Also, abrupt start and stop of the diet is not recommended. You need to prepare yourself for this process physically and mentally. Weight loss cannot be achieved in any way, it must be aimed at improving health and prolonging life.