Healthy diet

A safe diet not only improves your health but also helps you lose weight permanently. Learn 4 signs of a safe diet and 2 balanced diets to lose weight safely and easily.

The basic rules of any weight loss diet without harm to health are:

• healthy diet;
• fair boundaries;
• gradual loss of extra pounds;
• provide the body with all the necessary nutrients.

If these conditions are not met, then it can not be monitored for more than 3 days, and even better - to plan a one-day release.

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

Types of Harmless Effective Diets

Absolutely harmless diets do not exist, as they always include limitations that become stressful for the body, getting it used to new foods and working somewhat differently. At the same time are a very effective diet, monitoring it causes minimal, even purely symbolic damage to health (if we talk about the adaptation of the body), and also allows you to improve health, feel very good. Their success is not achieved too quickly, but is for a long time and often forever. Optimal in this regard are considered savings food, but the name of it speaks for itself.

Save

Losing weight with a mild approach is the proper nutrition system based on the use of healthy foods and rejects unhealthy or too high calorie foods. The menu with the mild diet is rather simple in composition and is also the complete opposite of traditional "hungry" diets. It is designed for 21 days with a loss of up to 4-5 kg of excess weight.

Menu

The essence of weight loss savings is that in each of these three weeks, two menus are offered that are exchanged every other day. Celery must be consumed, which speeds up the metabolism.

The first week

Option number 1:

• breakfast - a cup of milk with a teaspoon of honey, an old cup;
• lunch - sandwich of black bread, butter, slice of celery, tea without sugar;
• lunch - vegetable soup, slice of boiled beef, 2 potatoes "in uniform", cabbage salad with celery;
• afternoon snacks - vegetable slices, biscuits;
• dinner - 250 ml of low-fat kefir, sandwich of black bread, butter, celery slices.

Option number 2:

• breakfast - sandwich of black bread, butter, celery slice, tea without sugar;
• lunch - 250 ml of low-fat kefir, black bread sandwich with butter, vegetable salad with beets, celery;
• lunch - chicken broth, part of boiled fish, 2 potatoes "in uniform", herbs, celery;
• afternoon tea - fresh fruit, biscuits;
• dinner - a cup of milk with honey, 2 slices of black bread.

Another week

Option number 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 - 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 biscuits;
• dinner - low-fat cheese, tea without sugar.

Third week

Option number 1:

• breakfast - black bread, jam, coffee;
• lunch - boiled eggs, black bread and butter sandwiches, vegetable slices;
• lunch - mushroom soup with herbs, celery, low-fat kettle, fresh vegetables;
• afternoon tea - apples, biscuits;
• dinner - 250 ml of natural yogurt, an old cup.

Option number 2:

• breakfast - milk with honey, biscuits;
• lunch - 2 black breads and sausage sandwiches without pork, vegetables, tea without sugar;
• lunch - fish stock with fish bite, vegetable dish with celery, two baked apples;
• afternoon tea - biscuits, orange;
• dinner - black bread, boiled fish, celery, apples.

Soup

The basis of the soup method for lightening is soup prepared according to a special recipe. This method of losing weight is safest for the body and very good for its recovery. It promotes weight loss, cleansing toxins and has a beneficial effect on the gastric mucosa.

To make the soup you need:

• onion - 7 pieces;
• celery - to taste (at least 1 bunch);
• cabbage - 1 head;
• pepper salad - 1 piece (green);
• tomatoes - 4 pieces (fresh or canned).

All ingredients are chopped, poured with water, then boiled - 10 minutes with strong boiling, 30 minutes in simmering mode. You can add a little salt but just before eating the dish. Change the recipe slightly by adding other vegetables and not potatoes.

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

• first day - fruit;
• other - vegetables (except legumes, potatoes);
• third - vegetables, fruits;
• fourth - 250 ml of skimmed milk, 4 bananas;
• fifth - 400 g of boiled beef, 6 tomatoes;
• sixth - 400 g of boiled chicken, any vegetables, except legumes and potatoes;
• seventh - only the edge of rice.

The best thing is that the soup can be consumed in any quantity as soon as the feeling of hunger appears. The diet is designed for a week. It is rather easy to follow, but weight loss can be 3-4 kg.

Benefits and harms of popular diets

The benefits and harms of dieting depend on several factors:

• length;
• severity of limitations;
• menu selection;
• the presence of stress factors;
• contraindications.

Before deciding on a diet, it is necessary to take into account all its benefits, disadvantages and risks, so that the result does not disappoint or lead to the need for long-term treatment due to the 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 daily. In this case, it is necessary to drink at least 2 liters of pure water, if there are no contraindications.

Benefits

The benefit of a protein-free diet is that it helps to get rid of the above problems. In addition, it can reduce the amount of protein that enters the body for weight loss, but only with the right balance of diet.

The good effect of a protein-free diet is based on the principle of metabolic stability. Although nutritionists believe that this technique has almost nothing to do with losing weight, as it does not work well with exercise, it can lead to damage and loss of muscle tissue.

Damage

If you follow a protein-free diet, weight loss can be harmful because a combination of non-protein foods is high in fat and carbohydrates. Therefore, this technology is essential as an adjunctive treatment in the presence of certain diseases, but it will be completely useless and even harmful for weight loss.

Gluten free

Gluten is a vegetable protein found in grains that makes baked goods fluffy. For those who want to lose weight, the technology is quite effective and provides:

• weight loss with a minimum of exercise up to 3 kg per week;
• intensive detoxification;
• low calorie but balanced diet
• a varied menu that does not tire 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, fruit 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, maize, millet, rice), potato starch;
• butter, vegetable oil.

Benefits

For those who want to lose weight on a gluten-free diet, the diet helps:

• lose 10 kg per month;
• to establish the digestive system;
• get rid of toxins, slag, radioactive substances;
• normal sugar content.

Damage

Exclusion from the diet the main source of gluten - grains - leads to the body beginning to feel deficient in fiber, many vitamins and minerals, including such important as:

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

Protein (low carb, no carbs)

Protein is a great way to lose weight without going hungry. This technology, which is considered to be 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 nutrients. At the same time, the benefits and harms of a protein diet are commensurate with its limitations.

There are a large number of options for such methods, many of which are called low-carbohydrate or no-carbohydrate, but the essence of each of them is that the basis of the diet is protein.

Benefits

A reasonable reduction in the amount of carbohydrate food, as well as the addition of protein and fiber to the diet, has a positive effect on health with weight loss:

• fiber and protein take a long time to digest and provide a long-lasting feeling of fullness;
• proteins support the regeneration of cells that promote the good condition of the skin that often suffers from weight loss;
• fat deposits are broken down to provide energy to the body, but new stores are not created due to the lack of major "suppliers" of fats - carbohydrates.

Damage

If you follow a carbohydrate-free diet, harm can come with its side effects:

• increased fat burning causes the formation and accumulation of specific compounds in the blood - ketones, which enter the urine, causing the development of a dangerous disease - ketonuria;
• inadequate nutrition of the brain with glucose reduces mental performance;
• excess protein increases the risk of cardiovascular disease and tumors;
• rapid transport of water from tissues, prior to active fat burning, is accompanied by severe dehydration;
• lack of vitamins or minerals reduces immunity;
• delayed, difficult or inadequate bowel emptying (constipation) does not provide high-quality intestinal cleansing, leads to accumulation of toxins, preservation of toxins.

Salt-free

Salt-free foods were originally developed as a treatment, but since noticeable weight loss was observed, it was used in conjunction with improving the condition and was adopted by many who lose weight. However, with the misuse of a salt-free diet, the benefits and harms of avoiding salt can be completely immeasurable, as damage to health can negate any effort to lose extra pounds.

Salt is not only an additive that improves the taste of food, but also an important factor in ensuring the normal functioning of the body. Therefore, a salt-free salt diet does not preclude the use of salts but only limits them to a minimum amount.

Salt-free nutrition is based on the following principles:

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

Benefits

Salt-free food helps:

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

Damage

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

• in high heat;
• with increased physical exertion.

Buckwheat

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

Losing weight on buckwheat can take one or more days and it also allows you to take only one porridge or in addition with another diet. The most severe weight loss of buckwheat lasts for 14 days and involves using only one steamed buckwheat in any quantity. Low fat kefir is allowed, as well as at least 2 liters of pure water. The diet of less strict buckwheat diet includes vegetables, fruits and other calorie dishes.

Benefits

Nutritionists call the main benefit of buckwheat its ability to cleanse the body and regulate metabolism. It is useful to dispose of such porridge after large parties to get rid of accumulated harmful substances. In addition, the benefits of porridge porridge due to its other useful properties:

• immediately after switching to buckwheat, the process of removing excess fluid begins, which promotes rapid weight loss;
• after 2-3 days, instead of watering, fatty deposits begin to break down and excrete;
• There is almost no hunger, as porridge can be eaten indefinitely, while the body does not get additional carbohydrates with calories, but vitamins, trace elements, amino acids, natural fiber.

Damage

Buckwheat mono-diet is an unequivocal contraindication:

• in the presence of gastrointestinal diseases;
• with diabetes;
• during pregnancy and lactation.

In such cases, a less strict version of the buckwheat diet can be resorted to, its diet is balanced and contains a number of other healthy foods.

Low calorie

Reducing calorie intake to lose weight is the most common method of losing weight. But reducing calorie intake to a minimum is very negative for your health. In particular, low-calorie calories are noticeable if they continue for a long time for no apparent reason. The essence of most of these methods is to consume no more than 800-1000 calories per day. At the same time, choose a diet with low nutritional and energy value.

Benefits

The benefits of a low-calorie diet can only be talked about when it is curated and prescribed by a doctor for medical reasons. Such a diet is only advisable when obesity is significantly in excess of body weight, leading to the development of serious complications. In these cases, reducing the calorie content helps to improve the patient's condition, but this procedure should only be followed until a normal weight is reached. Then you need to switch to a sensible food system.

The second instance where we can talk about the benefits of a low calorie diet is fasting days. A day of reasonable fasting helps the body cleanse itself, get rid of toxins, remove excess fluid and normalize its work. Prolonged fasting, for the purpose of losing weight, can significantly damage your health.

Damage

Calorie restriction in the diet is accompanied not only by inadequate energy consumption but also by more serious consequences:

• vitamins and other useful substances begin to be absorbed much worse, immunity deteriorates significantly;
• fat deficiency leads to disruption of cell regeneration and growth;
• due to lack of necessary levels of fatty acids, depression, attention deficit, schizophrenia develop.

Reasonable weight loss is a long process that can not be tolerated quickly, as the weight of kg tends to return.

Drink

Drinking is considered one of the most difficult because it involves a complete rejection of solid foods. You can only eat liquid food and meals without restrictions. Everything that is drunk is suitable - dairy or sour milk products, broths, all drinks, including sweets. Only soda is not recommended. Another premise is that its duration should be exactly 30 days. As a result, you can achieve significant weight loss, but if we talk about the benefits, it is purely theoretical, as it is only described by supporters of the technology.

Benefits

The authors of the weight loss drinking system claim that such a diet has sufficient nutritional and energy value to meet the needs of the body, so the discomfort can only be psychological. It is also theoretically promised:

• in the first stage - cleansing of the cavity of the organs, as evidenced by the appearance of secretions from the body and mucous membranes of the tongue;
• then the kidneys, liver (dense organs) begin to cleanse, which is accompanied by uncomfortable feelings in this area;
• the final stage takes place at the cellular stage.

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

Damage

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

Friday can provide tangible health benefits, but a 30-day fast is stressful and leads to irreversible processes in the body.

With the wrong departure from such a nutritional system, the body can refuse to eat, which accompanies the development of anorexia.

The term "swelling from hunger" is the term for medical pathology, which is most prevalent in the 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 leaves it with the weight.

Rice

The effects of losing weight on rice days are 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, complex carbohydrates that are in the grain provide energy for a long time and create a feeling of fullness. Of all the options for the rice diet, the most effective are those based on the use of porridge from preheated rice for breakfast and then 4 hours of abstinence from drinking and eating. This technology allows you to noticeably lose weight and cleanse your entire body.

Benefits

In addition to removing 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:

• get rid of 10 extra pounds a month;
• normal metabolic processes
• improve the work of the gastrointestinal tract.

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

Damage

When performing a cleansing operation, washing rice not only harmful but also useful substances. In this case, the excretion of absolutely all salts makes it difficult for the heart muscle to work. Cardiovascular problems, diabetes and kidney stones can also occur. To prevent such a result, it is not recommended to stick to the rice mono-diet for a long time, as weight loss is achieved at the expense of causing irreparable harm to the body.

Energy food

Diet can not only be categorized by basic variables such as length, menu, severity of restrictions, their benefits and harms. Apart from all this, most methods of losing weight have one thing in common - they involve the use of certain natural products or ordinary dishes. In addition, there are systems based on replacing meals in part or in full with specially formulated foods - cocktails.

Benefits

Energy food cocktails are characterized by the following properties:

• can replace or add to a regular diet;
• allow you to control its daily calorie content;
• help to get rid of extra pounds;
• provide the body with proteins, vitamins, trace elements, amino acids;
• charge for liveliness and activity.

These properties are really useful but there is nothing special about them - they all have a normal healthy diet.

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

Damage

The benefits and harms of cocktails are much debated among experts and consumers of these products. Ultimately, it all depends on how wisely 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 one meal for it really helps to bring weight back to normal. Although the result depends solely on the correct composition of the whole diet.

"Golden" rules for losing weight without harm

Proper disposal of extra pounds is based on following some important rules. The principle is that losing weight should be harmless. This requires:

1. Losing weight slowly - the rate of weight loss is not more than 4 kg per month, with more weight loss, hidden and obvious health problems develop, the work of many organs and systems is disrupted, various diseases develop, chronic diseases worsen, and as a result the pounds lost quickly disappear.
2. To speed up the metabolic process - this can be done with the help of the right combination diet or add products that activate the metabolic process, for example apple cider vinegar, which is drunk before a meal by diluting a tablespoon in a glass of water.
3. Drink plenty of fluids - water also speeds up metabolism and also promotes the active breakdown of fats, reduces hunger.
4. Eliminate strict diets - too strict restrictions are only allowed on fasting days.

In addition to these rules, there are requirements, without which any method of losing weight will be effective:

• the caloric content of the diet should be calculated according to the required minimum number of calories, taking into account individual characteristics and lifestyle;
• the menu must monitor the balance of proteins, fats, carbohydrates;
• the basis of the diet should be your favorite or at least acceptable food, otherwise losing weight will be uncomfortable and ineffective;
• you can not set yourself unattainable goals - weight loss should take into account the characteristics of physiology, constitution, age and other variables.
• it is important to monitor your health, if your health deteriorates significantly it is necessary to stop losing weight and consult a doctor.

In addition, it is not recommended to start suddenly and finish the diet. It is necessary to prepare for this process physically and mentally. You can not gain weight in any way - it should aim to improve health and prolong life.