Healthy eating

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

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

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

Types of harmless effective diets

Diets that are absolutely harmless do not exist, as they always imply restrictions that become stressful for the body, get used to new foods and work a little differently. At the same time, there are very effective diets, compliance with which does minimal, even purely symbolic harm to health (if we are talking about the adaptation of the body), and also allows you to improve your health and feel very comfortable. Your result is not reached too quickly, but remains long and often forever. Gentle diets, the name of which speaks for itself, are considered optimal in this regard.

Economical

Losing weight with a gentle method is a system of proper nutrition based on using healthy foods and avoiding unhealthy or high-calorie foods. The menu of the gentle diet is quite easy to compose and also the complete opposite of the traditional "hungry" diet. It is designed for 21 days with a loss of up to 4-5 kg of excess weight.

Menu

The essence of losing weight sparingly is that two menus are offered alternately every other day for each of the three weeks. It is mandatory to eat 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 uniforms", coleslaw with celery;
• afternoon snack - vegetable slices, 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 serving of boiled fish, 2 potatoes "in uniforms", 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 made of black bread, butter, feta cheese;
• Lunch - vegetable soup, lean meat, carrot salad with celery, jelly;
• Afternoon tea - 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 - boiled egg, black bread and butter sandwich, slices of vegetables;
• Lunch - mushroom soup with herbs, celery, low-fat schnitzel, fresh vegetables;
• Afternoon tea - apple, crackers;
• Dinner - 250 ml of natural yogurt, stale bun.

Option number 2:

• breakfast - milk with honey, crackers;
• Lunch - 2 black bread and sausage rolls without lard, vegetables, tea without sugar;
• Lunch - fish broth with a piece of fish, vegetable stew with celery, two baked apples;
• Afternoon tea - biscuits, 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 weight loss method is the safest for the body and very good for its recovery. It promotes weight loss, cleansing of toxins and has a beneficial effect on the gastric mucosa.

For 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, and then boiled - 10 minutes with high boiling, 30 minutes in boiling mode. You can add a little salt, but just before you eat the dish. The recipe is allowed to change slightly by adding other vegetables, but not potatoes.

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

• the first day - fruits;
• 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, vegetables, except legumes and potatoes;
• seventh - only brown rice.

The best part is that any amount of the soup can be consumed as soon as you feel hungry. The diet is designed for one week. It's pretty easy to follow while weight loss can be 3-4 kg.

The benefits and harm of popular diets

The benefits and harm of dieting depend on several factors:

• Duration;
• Severity of restrictions;
• Choice of menus;
• the presence of stressors;
• Contraindications.

Before deciding on the choice of diet, it is necessary to consider all the pros, cons and risks so that the result does not bring disappointment or lead to long-term treatment of the consequences of losing weight.

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 problems. In addition, reducing the amount of protein entering the body can lead to weight loss, but only with a 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 losing weight because it doesn't work well with physical activity, it can lead to damage and loss of muscle tissue.

damage

If you are on a protein-free diet, weight loss can be hampered by the high fat and carbohydrate composition of foods that do not contain protein. Therefore, this technique is indispensable as an additional treatment for certain diseases, but 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 very effective and offers:

• Weight loss with minimal exertion 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 noted that gluten can be found 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, only fresh natural products are allowed on a gluten-free diet:

• 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 who want to lose weight on a gluten-free diet, the diet will help:

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

damage

The exclusion of the main sources of gluten - grains - from the diet leads to the fact that the body becomes deficient in fiber, many vitamins and minerals, including such important ones 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, considered to be one of the most effective weight loss systems, involves the use of a whole range of foods that provide the body with almost all of the necessary substances. At the same time, the benefits and harms of a protein diet are directly related to the degree of its limitations.

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

advantage

An appropriate reduction in the amount of carbohydrates, as well as the addition of protein products and fiber in the diet have a positive effect on health when losing weight:

• Fiber and proteins are digested for a long time and ensure 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 in order to supply the body with energy, while new deposits are not formed due to the lack of their most important "sources of fat" - carbohydrates.

damage

If you are on a carbohydrate-free diet, the harm can be manifested in side effects:

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

Salt free

Salt-free eating was originally developed as a therapeutic agent, but since noticeable weight loss was noted from its use at the same time as the improvement in the condition, it has been adopted by many consumers. However, if a salt-free diet is misused, the benefits and harms of avoiding salt can be completely incommensurable, as the harms to health can destroy any efforts to shed excess pounds.

In addition to being an additive that improves the taste of food, salt is an important element for 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.

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

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

advantage

Eating without salt helps:

• eliminate the consequences of excessive salt intake;
• Improving a person's health, general well-being, and appearance;
• Getting rid of excess weight, cellulite, edema.

damage

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

• in extreme heat;
• with increased physical exertion.

Buckwheat

The buckwheat diet is also one of the most effective ways to lose weight, as this grain contains little 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 advantages and disadvantages, and the harm of a buckwheat diet depends on its specific characteristics - duration, requirements, limitations.

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

advantage

Nutritionists call the main benefit of buckwheat its ability to cleanse the body and regulate metabolism. It is useful to dump on such porridge after a plentiful feast in order to get rid of 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, fat deposits instead of fluid begin to break down and be excreted;
• practically no feeling of hunger, since porridge can be consumed indefinitely, while the body does not receive any additional carbohydrates with calories, but vitamins, trace elements, amino acids, natural fibers.

damage

Buckwheat mono diet is categorically contraindicated:

• in gastrointestinal diseases;
• with diabetes mellitus;
• during pregnancy and breastfeeding.

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

Low in calories

Reducing your calorie intake for weight loss is the most common way to lose weight. However, reducing the calorie content to a minimum is extremely negative for health. The harm of low-calorie diets in particular becomes noticeable when they persist for long periods of time for no apparent reason. The essence of most of these techniques is not to consume more than 800-1000 calories a day. At the same time, dietetic products with low nutritional and energy value are preferred.

advantage

The benefits of a low-calorie diet can only be talked about when it is curative and prescribed by a doctor for medical reasons. Such a diet is advisable only in case of obesity with significantly overweight, which leads to the development of serious complications. In these cases, reducing the calorie content will help improve the patient's condition, but this technique should only be used until normal weight is reached. Then you have to switch to a rational nutritional system.

The second case when we can talk about the benefits of a low-calorie diet is on days of fasting. A day of reasonable fasting will help the body purify itself, get rid of toxins, remove excess fluid and normalize its work. Longer fasting to lose weight can be very harmful to your health.

damage

Restricting calories in the diet is associated not only with insufficient energy intake, but also with more serious consequences:

• vitamins and other useful substances are absorbed much worse, immunity significantly deteriorates;
• lack of fat leads to a disruption of the processes of cell renewal and growth;
• due to the lack of the required amount of fatty acids, depressive states, attention disorders, schizophrenia develop.

Adequate weight loss is a long process that cannot be rushed, as dramatically lost pounds tend to come back.

Drink

Drinking is considered to be one of the toughest as it involves a complete rejection of solid foods. You can only consume liquid foods and meals with no restrictions. Anything that is drunk is suitable - milk or sour milk products, broths, all drinks, including sweet ones. Only soda is not recommended. Another prerequisite is that its term is exactly 30 days. As a result, you can achieve significant weight loss, but when we talk about the benefits, it is purely theoretical, as it is only described by the advocates of the technique.

advantage

The authors of the hydration system for weight loss argue that such a diet has sufficient nutritional and energy value to meet the needs of the body, so the complaints can only be psychological in nature. Theoretically, it is also promised:

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

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

damage

Any problems that may arise during or as a result of such weight loss are less due to the rigors of such a technique, but rather to its duration.

A day of fast can bring noticeable 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 the development of anorexia.

The term "swelling when hungry" is a name for a medical pathology that is most pronounced on a drinking diet.

Of course, in a month on hunger strike, it is quite possible to get rid of 15 kg of excess weight. But the benefits and harm of such weight loss will be absolutely incommensurable, since health will leave it along with weight.

rice

The effect of losing weight on Rice Days is based on the cleansing of toxins and toxins due to the ability of rice to absorb all pollutants and then remove them from the body. At the same time, the complex carbohydrates contained in the grain provide long-term energy and ensure a feeling of satiety. Of all the rice diet options, the most effective are those based on using pre-soaked rice porridge for breakfast, followed by 4 hours of abstinence from drinking and eating. With this technique, you can noticeably lose weight and cleanse the entire body.

advantage

Rice not only removes all the excess from the body, but also saturates it with B vitamins and amino acids, which have a beneficial 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, everything is not that simple, because the rice diet has not only advantages, but also certain harms if you follow it for a long time or break the rules.

damage

In its cleaning function, rice washes out not only harmful but also useful substances. In this case, the elimination 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 stick to the rice mono diet for a long time, since weight loss is achieved at the expense of irreparable harm to the body.

Energy diets

Diets cannot be classified according to just such basic parameters as duration, menu, severity of restrictions, their benefits and harm. Regardless, most weight loss methods have one thing in common: they use certain natural products or common dishes. In addition, there are systems based on the partial or complete replacement of meals with specially formulated foods - cocktails.

advantage

Energy diet cocktails are characterized by the following properties:

• can replace or supplement the usual diet;
• allow you to control the 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 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 their ease of preparation, but it becomes irrelevant if we take into account the relatively high cost of such products.

damage

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

The harm from cocktails can be if you use them for breakfast, lunch, dinner, or even more frequently. Replacing a meal with this really helps normalize weight. Although the result depends solely on the correctness of the composition of the entire diet.

"Golden" rules for losing weight without harm

The proper disposal of excess pounds is based on observing a few important rules. The main principle is that losing weight should be harmless. For this you need:

1. Slowly lose weight - weight loss does not exceed 4 kg per month, with greater weight loss, hidden and obvious health problems develop, the work of many organs and systems is disturbed, various diseases develop, chronic diseases worsen, and as a result, the lost ones returnKilograms back quickly.
2. To accelerate the metabolism - this can be done with the help of a properly composed diet or the addition of 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 metabolism and promotes the active breakdown of fats, reduces hunger.
4. Eliminate strict diets - overly strict restrictions are only allowed for fasting days.

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

• the caloric content of the diet should be calculated depending on the minimum required calories, taking into account individual characteristics and lifestyle;
• in the menu it is necessary to pay attention to the balance of proteins, fats, carbohydrates;
• the basis of the diet should be your favorite or at least acceptable foods, otherwise losing weight will become uncomfortable and ineffective.
• You can not set yourself unattainable goals - 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. With 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 stop the diet abruptly. It is necessary to prepare physically and mentally for this process. Losing weight can by no means be achieved - it should be aimed at improving health and extending life.