Safe diets not only improve your health but also help you lose weight. Get 4 signs of a safe diet and 2 balanced diets to help you lose weight safely and easily.
The basic principles of any diet to lose weight without compromising health are:
- balanced diet;
- reasonable restrictions;
- gradual loss of extra pounds;
- to provide the body with all the necessary nutrients.
If these conditions are not met, it can not be observed for more than 3 days, and it is better to arrange a daily discharge.
You need to choose extremely balanced methods to get rid of 5-10 or more pounds.
Harmless effective types of diet
There are no completely harmless diets, because they always imply the existence of restrictions that turn into stress for the body, accustom it to new foods and act slightly differently. At the same time, there is a very effective diet, the observance of which is minimal, even completely symbolic damage to health (if we are talking about the adaptation of the body), and at the same time allows you to improve your health by feeling very comfortable. Results are not obtained very quickly, but they last a long time and generally last forever. In this regard, it is considered an optimal, frugal diet that speaks for itself.
Saving
Losing weight in a gentle way is a proper nutrition system based on the use of healthy foods and the rejection of harmful or high-calorie foods. Creating a delicate diet menu is very simple and at the same time is the complete opposite of traditional "hungry" diets. Designed for 21 days with excess weight loss of up to 4-5 kg.
Menu
The essence of losing weight stems from the fact that for each of the three weeks, two menus are offered in turn every day. It is mandatory to consume celery, which speeds up the metabolism.
The first week
Option number 1:
- breakfast - a glass of milk, stale bread with a teaspoon of honey;
- dinner - black bread sandwich, butter, a slice of celery, sugar-free tea;
- dinner - vegetable soup, a slice of boiled beef, 2 potatoes "in the form of clothing", cabbage salad with celery;
- afternoon snack - vegetable slices, crackers;
- Dinner - 250 ml low-fat kefir, black bread sandwich, butter, a slice of celery.
Option number 2:
- breakfast - black bread sandwich, butter, a slice of celery, sugar-free tea;
- dinner - 250 ml of low-fat kefir, black bread sandwich with butter, vegetable salad with beets, celery;
- dinner - chicken broth, a piece of boiled fish, 2 "shaped" potatoes, greens, celery;
- afternoon tea - fresh fruit, biscuits;
- dinner - milk with a cup of honey, 2 slices black bread.
The second week
Option number 1:
- breakfast - fresh fruit, 3 small;
- dinner - black bread, butter, feta cheese sandwich;
- dinner - vegetable soup, lean meat, carrot salad with celery, jelly;
- afternoon tea - biscuit biscuits, orange;
- dinner - a slice of stale bread, a cup of milk, honey.
Option number 2:
- breakfast - black bread, jam, unsweetened milk tea;
- dinner - black bread, a slice of skinless chicken, herbal tea without additives;
- dinner - low-fat borscht, boiled fish, beet salad, celery;
- afternoon tea - milk with crackers;
- dinner - low-fat cheese, tea without sugar.
Third week
Option number 1:
- breakfast - black bread, jam, coffee;
- dinner - boiled eggs, black bread and greasy sandwiches, slices of vegetables;
- dinner - greens, green soup, celery, low-fat cutlet, fresh vegetables;
- afternoon tea - apples, crackers;
- Dinner - 250 ml of natural yogurt, stale bread.
Option number 2:
- breakfast - milk with honey, crackers;
- dinner - 2 black bread and sausage sandwiches without pork, vegetables, tea without sugar;
- dinner - fish broth with a piece of fish, vegetable casserole with celery, two baked apples;
- afternoon tea - biscuit biscuits, orange;
- dinner - black bread, boiled fish, celery, apples.
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 is very useful for recovery. Promotes weight loss, cleansing of toxins and has a positive effect on the gastric mucosa.
To prepare the soup you will need:
- onion - 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 boiling mode. You can add a little salt, but before eating. It is allowed to change the recipe a little by adding other vegetables instead of potatoes.
In addition to soup, you should definitely add the following foods to your diet:
- first day - fruits;
- second - vegetables (except legumes, potatoes);
- third - vegetables, fruits;
- fourth - 250 ml of skim milk, 4 bananas;
- fifth - 400 g of boiled beef, 6 tomatoes;
- sixth - 400 g of any vegetable except boiled chicken, 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 one week. It is very easy to follow, and weight loss can be 3-4 kg.
Benefits and harms of popular diets
The benefits and harms of diets depend on several factors:
- duration;
- severity of restrictions;
- menu variety;
- presence of stress factors;
- contraindications.
Before deciding on a diet option, it is important to consider all the advantages, disadvantages, and risks so that the outcome does not lead to disappointment or the need for long-term treatment for weight loss results.
No protein
The essence of a protein-free diet is to limit the amount of protein to 20% of all foods consumed per day. In this case, you should drink at least 2 liters of clean water, unless otherwise indicated.
Benefits
The benefit of a protein-free diet is that it helps to get rid of the above problems. In addition, reducing the amount of protein entering the body can lead to weight loss, but with a properly balanced diet.
The beneficial effects of a protein-free diet are based on the principle of metabolic stabilization. Although nutritionists believe that this technique has almost nothing to do with weight loss, it can cause damage and loss of muscle tissue because it does not work well with physical activity.
Damage
If you follow a protein-free diet, the loss of weight loss may be due to the fact that non-protein foods contain large amounts of fat and carbohydrates. Therefore, this technique is invaluable as an additional treatment in the presence of certain diseases, but it will be completely useless and even harmful for weight loss.
It is gluten free
Gluten is a plant protein found in grains that make baked goods fluffy. For those who want to lose weight, the technique is quite effective:
- weight loss with minimal effort up to 3 kg per week;
- intensive cleansing of toxins;
- low-calorie but balanced diet;
- inexhaustible variety of menus.
It should be noted that it is 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 with a diet that does not include:
- vegetables, fruits, honey;
- eggs, meat;
- legumes, soybeans, seeds, nuts;
- non-gluten flour and cereals (buckwheat, corn, millet, rice), potato starch;
- butter, vegetable oil.
Benefits
For those who want to lose weight on a gluten-free diet, the diet helps:
- get rid of 10 kg per month;
- to establish the work of the digestive system;
- get rid of toxins, slag, radionuclides;
- normalize blood sugar levels.
Damage
Gluten - the exclusion of the main source of cereals from the diet leads to the body begins to experience a deficiency of fiber, many vitamins and minerals;
- iron, calcium;
- B group vitamins;
- folic acid.
Protein (low carb, no carbs)
Protein is a great way to lose weight without feeling hungry. Considered one of the most effective weight loss systems, this technique involves the use of a wide variety of foods that provide the body with almost all the necessary nutrients. At the same time, the benefits and harms of a protein diet are directly proportional to the degree of restriction.
There are many options for such methods, many of which are called low-carbohydrate or carbohydrate, but the essence of each boils down to the fact that the basis of the diet is protein.
Benefits
A reasonable reduction in the amount of carbohydrate foods, 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, giving a feeling of satiety that lasts a long time;
- proteins support cell renewal, which contributes to the good condition of the skin, which often suffers from weight loss;
- Fat deposits break down to provide the body with energy, and new stores do not form due to the lack of essential fat "carbohydrate" suppliers.
Damage
If you follow a carbohydrate-free diet, the damage can manifest itself with side effects:
- Increased fat burning leads to the formation and accumulation of special compounds in the blood - ketones that penetrate into the urine, lead to the development of a dangerous disease - ketonuria;
- malnutrition of the brain with glucose reduces mental performance;
- excess protein increases the risk of cardiovascular disease and cancer;
- rapid dehydration of tissues prior to active fat burning is fraught with severe dehydration;
- vitamin or mineral deficiency reduces immunity;
- Delayed, difficult or insufficient bowel movements (constipation) do not provide high-quality bowel cleansing, lead to the accumulation of toxins, the retention of toxins.
Without salt
Unsalted food was originally developed as a therapeutic food, but has been adopted by many weight loss sufferers as it has been noted to have significant weight loss as a result of its simultaneous use to improve the condition. The benefits and harms of giving up salt with the wrong use of a salt-free diet can be completely incomparable, as the damage to health can nullify all efforts to get rid of extra weight.
Salt is not only an additive that improves the taste of food, but also an important element that ensures the normal functioning of the body. For this reason, a properly prepared salt-free diet does not preclude the use of salt, but only limits it to a minimum.
An unsalted diet is based on the following principles:
- rejection of harmful products (fried, oily, smoked, spicy, salty);
- eating steamed foods (mostly vegetables);
- eat five times a day in small portions.
Benefits
Eating unsalted helps:
- to eliminate the consequences of excessive salt intake;
- improve health, general well-being, a person's appearance;
- Get rid of excess weight, cellulite, edema.
Damage
A salt-free diet is completely contraindicated in two situations:
- during extreme heat;
- with increasing physical strength.
Buckwheat
Buckwheat diet is considered one of the most effective ways to lose weight, because this grain is low in carbohydrates, but contains 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 the buckwheat diet depends on its specific features - duration, requirements, restrictions.
Losing weight in buckwheat can take a day or a few days, and this allows you to take it only with a porridge or other dietary supplements. The heaviest weight loss of buckwheat lasts 14 days and involves the use of only one steamed buckwheat in any amount. A little non-fat kefir and at least 2 liters of clean water are allowed. A less strict corn diet includes vegetables, fruits, and other low-calorie foods.
Benefits
Nutritionists call the main advantage of buckwheat the ability to cleanse the body and regulate metabolism. To get rid of the accumulated harmful substances, it is useful to pour on such porridge after plenty of feasts. In addition, the benefits of buckwheat porridge are due to 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 discarded;
- There is practically no hunger, because porridge can be eaten forever, the body does not contain high-calorie extra carbohydrates, but receives vitamins, trace elements, amino acids, natural fiber.
Damage
Buckwheat mono-diet is strictly 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, which is a balanced diet and contains a number of other healthy foods.
Low calorie
Reducing calorie intake to lose weight is the most common way to lose weight. However, minimizing calorie levels is extremely negative for health. The disadvantages are especially noticeable if the causes of low-calorie diets persist for a long time. The essence of most of these techniques is not to exceed 800-1000 calories per day. At the same time, dietary products with low nutritional and energy value are preferred.
Benefits
It is possible to talk about the benefits of a low-calorie diet only when it is therapeutic and prescribed by a doctor for medical reasons. Such a diet is recommended only in the case of obesity with severe body weight, which leads to the development of serious complications. In these cases, reducing the amount of calories helps to improve the patient's condition, but this technique should be followed only until you reach a normal weight. Then you need to switch to a rational food system.
The second thing we can talk about the benefits of a low-calorie diet is fasting days. A reasonable day of fasting helps the body cleanse itself, get rid of toxins, remove excess fluid and normalize its work. Fasting longer in order to lose weight can be very harmful to your health.
Damage
Calorie restriction in the diet is fraught not only with insufficient energy intake, but also with more serious consequences:
- vitamins and other nutrients begin to be poorly absorbed, immunity deteriorates significantly;
- fat deficiency leads to disruption of cell renewal and growth processes;
- Depressive states, attention deficit disorder, schizophrenia develop due to lack of the required amount of fatty acids.
Reasonable weight loss is a long time that does not tolerate haste, because sharply lost pounds tend to return.
Drinking
The drink is considered one of the toughest because it covers the complete rejection of solid food. You can eat only liquid foods and meals without restrictions. Everything that is drunk is suitable - any drink, including dairy or sour milk products, broths, sweet ones. Soda alone is not recommended. Another prerequisite is that its duration should be exactly 30 days. As a result, you can achieve a significant weight loss, but if we talk about the benefits, this is only a theory, because it is described only by fans of the technique.
Benefits
The authors of the drinking system for weight loss claim that such a diet has enough nutritional and energy value to meet the needs of the body, so the anxiety can only be psychological. Both are promised entirely theoretically:
- in the first stage - cleansing of the hollow organs, which is evidenced by the appearance of secretions from the body and mucous membranes on the tongue;
- then the kidneys, liver (dense organs) begin to cleanse, 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, although the harm of a drinking diet will be "real", not "promised".
Damage
All the problems that may arise during or as a result of such weight loss depend not on the serious requirements of such a technique, but on its duration.
Fasting can have many health benefits, but fasting for 30 days is stressful and causes irreversible processes in the body.
With such a malnutrition, the body can give up food that is full of the development of anorexia.
The term "bloating with hunger" is the definition of the most common medical pathology in a drinking diet.
Of course, it is possible to lose 15 kg in a month-long hunger strike. However, the benefits and harms of such weight loss will be completely incomparable, because health will leave it along with weight.
Rice
The effect of losing weight on rice days is based on the ability of rice to absorb all harmful substances and then remove them from the body, clearing toxins and toxins. At the same time, the complex carbohydrates in cereals provide energy for a long time and create a feeling of satiety. Of all the rice diet options, the most effective are those based on the use of pre-soaked rice porridge for breakfast, followed by abstinence from food and drink for 4 hours. This technique allows you to lose weight significantly and cleanse the whole body.
Benefits
Rice not only eliminates all the excess in the body, but also saturates the brain, nervous system with B vitamins and amino acids, which have a positive effect on the condition and appearance. In addition, the rice diet allows you to:
- get rid of 10 extra pounds a month;
- normalize metabolic processes;
- improve the functioning of the digestive system.
However, not everything is so simple, because if you follow it for a long time or break the rules, the rice diet has not only benefits, but also certain disadvantages.
Damage
While performing the cleaning function, rice washes not only harmful but also useful substances. In this case, the complete elimination of all salts makes it difficult for the heart muscle to function. Problems with the cardiovascular system, diabetes, and kidney stones may also appear. To avoid such an outcome, it is not recommended to stick to a rice mono-diet for a long time, because weight loss will cost irreparable damage to the body.
Energy diets
Diets cannot be classified solely by key parameters such as duration, menu, severity of restrictions, benefits and harms. Despite all this, most methods to lose weight have one thing in common - they include the use of certain natural products or ordinary foods. In addition, there are systems based on the partial or complete replacement of meals with specially prepared foods - cocktails.
Benefits
Energy diet cocktails are characterized by the following features:
- can replace or add to the usual diet;
- allow you to manage your daily calorie content;
- help get rid of extra pounds;
- provide the body with proteins, vitamins, trace elements, amino acids;
- to charge vitality and action.
These qualities are really useful, but there is nothing unique about them - they are all ordinary healthy food.
The main advantage of cocktails is the simplicity of preparation, but given the very high price of such products, it loses all meaning.
Damage
The benefits and harms of cocktails are widely discussed among professionals and consumers of these products. As a result, it all depends on how rationally they are used and whether their use is meaningful.
Cocktails can be harmful, you can use them for breakfast, lunch, dinner or more often. Replacing a meal with it really helps to normalize weight. Although the result depends only on the correctness of the composition of the whole diet.
The "golden" rules for losing weight without harm
Competent disposal of extra pounds is based on following a few important rules. The basic principle is that weight loss should be harmless. Because of this:
- Weight loss is slow - the rate of weight loss is not more than 4 kg per month, with stronger weight loss develops latent and overt health problems, many organs and systems malfunction, various diseases develop, chronic diseases worsen, and as a result lost pounds quickly returnreturns.
- To speed up the metabolic process - this can be done by adding to a properly designed diet or products that activate metabolic processes, for example, a tablespoon of dilute apple cider vinegar with a glass of water before a meal. .
- Drinking plenty of fluids - water both speeds up the metabolic process and helps to actively break down fats, reducing hunger.
- Avoid strict diets - only very strict restrictions are allowed for fasting days.
In addition to these rules, there are requirements, without which the method of losing weight will not be ineffective:
- the caloric content of the diet should be calculated depending on the minimum calories required, taking into account individual characteristics and lifestyle;
- the menu should follow the balance of proteins, fats and carbohydrates;
- the basis of the diet should be your favorite or at least acceptable foods, otherwise weight loss will be uncomfortable and ineffective;
- you can not set unattainable goals for yourself - weight loss should take into account the characteristics of physiology, constitution, age and other individual parameters;
- It is important to monitor the state of health, in case of a sharp deterioration of 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. Weight loss will not be achieved by any means - it should be aimed at improving health and prolonging life.