Proper nutrition

Safe diets can help you lose weight without compromising your health. Learn 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:

• proper nutrition;
• reasonable limits;
• gradual loss of extra pounds;
• Provide the body with all the necessary nutrients.

If these conditions are not met, it can not be stored for more than 3 days, and even better - to arrange a one-day unloading.

To lose 5-10 or more pounds, you need to choose the most balanced methods.

Types of harmless and effective diets

Absolutely no harmful diets, because they are stressful for the body, it means that there are restrictions on how to adapt to a new food and work a little differently. At the same time, there are very effective diets, the observance of which causes minimal, even purely symbolic damage to health (if we talk about the adaptation of the organism), as well as strengthen your health and make you feel very comfortable. Their results are not immediate, but they are long-lasting and often lasting forever. In this regard, the so-called optimal diet is self-evident.

Mercy

Gentle weight loss is a proper nutrition system based on eating healthy foods and avoiding harmful or high-calorie foods. The menu is much simpler to create a mild diet, and quite the opposite of the traditional "hungry" diet. It is designed for 21 days with weight loss of 4-5 kg from overweight.

Menu

The essence of saving weight is to offer two menus every three weeks, which are changed daily. It is necessary to drink celery, which speeds up the metabolism.

The first week

Option number 1:

• Breakfast - a glass of milk, stale buns with a teaspoon of honey;
• Lunch - sandwich black bread, butter, a slice of celery, tea without sugar;
• lunch - vegetable soup, a piece of boiled beef, 2 "shaped" potatoes, a salad of celery and cabbage;
• afternoon snack - vegetable pieces, crackers;
• Dinner - 250 ml of nonfat yogurt, sandwich black bread, butter, a slice of celery.

Option number 2:

• Breakfast - sandwich black bread, butter, a slice of celery, tea without sugar;
• lunch - 250 ml low-fat kefir, black bread sandwich with butter, vegetable salad with beets, celery;
• lunch - chicken soup, a piece of cooked fish, 2 potatoes in "form", herbs, celery;
• afternoon tea - fresh fruit, biscuits;
• Dinner - a cup of milk with honey, 2 slices of black bread.

The second week

Option number 1:

• breakfast - fresh fruit, 3 croutons;
• lunch - sandwich with black bread, butter, feta cheese;
• lunch - vegetable soup, lean meat, carrot salad with celery, jelly;
• afternoon tea - biscuit cookies, orange;
• Dinner - stale bread, a cup of milk, honey.

Option number 2:

• breakfast - black bread, jam, tea with unsweetened milk;
• lunch - black bread, skinless sliced chicken, herbal tea without additives;
• lunch - low-fat borscht, boiled fish, beet salad, celery;
• afternoon tea - milk with crackers;
• Dinner - low-fat cheese, unsweetened tea.

Third week

Option number 1:

• breakfast - black bread, jam, coffee;
• lunch - boiled eggs, black bread and butter sandwiches, pieces of vegetables;
• lunch - mushroom soup, celery, low-fat cutlet, fresh vegetable soup;
• afternoon tea - apples, crackers;
• Dinner - 250 ml of natural yogurt, an old bun.

Option number 2:

• breakfast - milk with honey, crackers;
• lunch - 2 black bread and sausage sandwiches, lard, vegetables, sugar-free tea;
• lunch - fish soup with slices of fish, cooking vegetables with celery, two baked apples;
• afternoon tea - biscuit cookies, orange;
• Dinner - black bread, baked 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 its recovery. Promotes weight loss, detoxification and has a beneficial effect on the gastric mucosa.

To make the soup you will need:

• onions - 7 pieces;
• celery - depending on taste (at least 1 bunch);
• cabbage - 1 head;
• salad peppers - 1 piece (green);
• tomatoes - 4 pieces (fresh or canned).

All ingredients are crushed, poured water and then cooked - 10 minutes on high heat, 30 minutes on boiling mode. You can add a little salt, but before eating. The recipe is allowed to change slightly by adding other vegetables, but not potatoes.

In addition to soup, be sure to include the following foods in your diet:

• the first day - fruits;
• the second - vegetables (except beans, potatoes);
• the third is fruits and vegetables;
• the fourth - 250 ml of skim milk, 4 bananas;
• the fifth - 400 g of boiled beef, 6 tomatoes;
• sixth - 400 g of boiled chicken, various vegetables except legumes and potatoes;
• The seventh - only brown rice.

The best part is that you can drink as much soup as you want when you feel hungry. The diet is designed for one week. Weight loss can be 3-4 kg, but it is easy to follow.

Benefits and harms of popular nutrition

The benefits and harms of diet depend on several factors:

• duration;
• severity of restrictions;
• various menus;
• presence of stress factors;
• Contraindications.

Before deciding on a diet, it is important to consider all of its advantages, disadvantages, and risks so that there is no need for long-term treatment for the effects of depression or weight loss.

Without protein

The essence of a protein-free diet is to limit the amount of protein to 20% of the food consumed per day. In this case, if there are no contraindications, drink at least 2 liters of clean water.

Profit

The benefits of a protein-free diet can help alleviate these problems. In addition, reducing the amount of protein entering the body can lead to weight loss, but only with proper nutrition.

The benefits of a protein-free diet are based on the principle of stabilizing the metabolism. Although nutritionists believe that this method has almost nothing to do with weight loss, it does not work well with physical activity, which can lead to damage and loss of muscle tissue.

Damage

If you follow a protein-free diet, the risk of weight loss is due to the fact that foods that do not contain protein contain a lot of fats and carbohydrates. Hence, this method is irreplaceable as an adjunct treatment in the presence of certain diseases, but it is completely useless and even harmful for weight loss.

Gluten-free

Gluten is a vegetable protein found in cereals, which makes baked goods fluffy. For those who want to lose weight, the technique is much more effective:

• weight loss with a minimum of 3 kg per week;
• intensive detoxification;
• low-calorie but balanced diet;
• Any menu that does not tire 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 natural foods with a gluten-free diet are allowed:

• vegetables, honey;
• eggs, meat;
• legumes, soybeans, seeds, nuts;
• gluten-free flour and cereals (buckwheat, corn, millet, rice), potato starch;
• oil, vegetable oil.

Profit

For those who want to lose weight with a gluten-free diet, a diet can help:

• 10 kg per month to get rid of;
• installation of the digestive system;
• get rid of toxins, slag, radionuclides;
• normalization of sugar levels.

Damage

Eliminating the main sources of gluten from the diet begins the lack of fiber in the body, many vitamins and minerals, including:

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

Protein (low carbohydrate, no carbohydrate)

Protein is the best way to lose weight without feeling hungry. Considered one of the most effective weight loss systems, this method involves the use of a 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 its limited levels.

There are many variants of these methods, most of which are called low-carbohydrate or non-carbohydrate, but the essence of each of them goes back to the fact that the basis of nutrition is protein.

Profit

A reasonable reduction in the amount of carbohydrate foods, including protein products and fiber in the diet, has a positive effect on health during weight loss:

• Fiber and protein take a long time to absorb, providing a feeling of satiety for a long time;
• Proteins support cell regeneration, which promotes good skin condition, which often leads to weight loss;
• Fat deposits are released to provide the body with energy, and the main "suppliers" of fat - the lack of carbohydrates - do not create new stores.

Damage

If you follow a carbohydrate-free diet, the harm can be seen in its side effects:

• Increased fat burning leads to the formation and accumulation of special compounds in the blood - ketones, which are absorbed in the urine and lead to the development of a dangerous disease - ketonuria;
• Inadequate nutrition of the brain with glucose reduces mental activity;
• Excess protein increases the risk of cardiovascular disease and tumors;
• rapid dehydration of tissues before active burning of fats, accompanied by severe dehydration;
• deficiency of vitamins or minerals lowers immunity;
• Delayed, difficult or insufficient bowel movements (constipation) do not provide quality bowel cleansing, lead to accumulation of toxins, retention of toxins.

Without salt

Unsalted food was originally developed as a treatment, but as it improved the condition, weight loss was observed as a result of its use, and it was adopted by most people who lost weight. With the wrong use of an unsalted diet, the benefits and harms of giving up salt can be completely unbalanced, as the damage to health can nullify all efforts to get rid of excess pounds.

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. Therefore, a properly salted diet does not preclude the use of salt, but only limits it to a minimum.

An unsalted diet is based on the following principles:

• refrain from harmful foods (fried, greasy, smoked, bitter, salty);
• eat steamed dishes (mostly vegetables);
• Cook five times a day in small portions.

Profit

Unsalted food helps:

• elimination of the consequences of excessive salt intake;
• improving health, general well-being, and appearance;
• Get rid of excess weight, cellulite, swelling.

Damage

An unsalted diet is completely contraindicated in two cases:

• in hot weather;
• with increased physical strength.

Buckwheat

The buckwheat diet is also considered one of the most effective ways to lose weight, because these cereals are low in carbohydrates, but high in fiber, vitamins and trace elements. At the same time, the method based on the use of steamed buckwheat has its advantages and disadvantages, and the harm of the buckwheat diet depends on its characteristics - duration, requirements, restrictions.

Weight loss in buckwheat can be one-day or several-day, and allows you to get it only in combination with porridge or other dietary products. The most severe weight loss of buckwheat lasts for 14 days and involves the use of only steamed buckwheat in the desired amount. A little non-fat yogurt is allowed, as well as at least 2 liters of clean water. The low-fat buckwheat diet includes vegetables and other low-calorie dishes.

Profit

Nutritionists say that the main advantage of buckwheat is its ability to cleanse the body and regulate metabolism. In order to get rid of the accumulated harmful substances, it is useful to put such a porridge after a rich meal. In addition, the benefits of buckwheat porridge are due to its other beneficial properties:

• After switching to buckwheat, the process of removing excess fluid begins, which promotes rapid weight loss;
• After 2-3 days, instead of liquid, fatty deposits begin to break down and come out;
• The porridge can be eaten indefinitely because almost no hunger is felt, but the body wants vitamins, micronutrients, amino acids, and natural fiber, not extra carbohydrates that contain calories.

Damage

The buckwheat mono-diet is the opposite:

• 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, whose diet is balanced and includes a number of other healthy foods.

Low calorie

Reducing calories for weight loss is the most common way to lose weight. However, lowering calorie levels to a minimum is very negative for health. In particular, the harm of low-calorie diets can be seen if they persist 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, preference is given to dietary products with low nutritional and energy value.

Profit

The benefits of a low-calorie diet can be considered only when it is cured and prescribed by a doctor for medical reasons. Such a diet is recommended only in the presence of obesity, which leads to significant overweight, which leads to the development of serious complications. In such cases, reducing the amount of calories can help improve the patient's condition, but this method should be followed only until you reach a normal weight. Then you need to move to a rational diet.

The second point is that when it comes to the benefits of a low-calorie diet, these are fasting days. Reasonable fasting helps to cleanse the body, get rid of toxins, remove excess fluid and normalize its function. The duration of fasting for weight loss can be very harmful to health.

Damage

Calorie restriction in the diet leads not only to a lack of energy intake, but also to more serious consequences:

• vitamins and other nutrients are poorly absorbed, immunity is significantly weakened;
• Lack of fat leads to disruption of cell renewal and growth processes;
• Deficiency of the required amount of fatty acids leads to depression, attention deficit, schizophrenia.

Reasonable weight loss is a long process that does not allow for urgency, because the weight lost sharply is close to return.

To drink

Drinking is considered the hardest, because solid foods should be completely avoided. You can eat liquid foods and food without restrictions. Everything that is drunk is suitable - milk or sour milk products, soups, various beverages, including sweet drinks. Soda alone is not recommended. Another condition is that its duration should be exactly 30 days. As a result, you can achieve significant weight loss, but if we talk about its advantages, it is entirely theoretical, because it is described only by proponents of the technique.

Profit

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

• In the first stage - cleansing of the hollow organs, which is evidenced by the formation of secretions in the body and mucous membranes on the tongue;
• then the kidneys and liver (dense organs) begin to clear, which is accompanied by unpleasant sensations in this area;
• The final stage takes place at the mobile level.

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

Damage

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

Fasting can bring significant health benefits, but fasting for 30 days is stressful and leads to irreversible processes in the body.

With such an incorrect exit from the eating system, the body may refuse to eat, which is accompanied by the development of anorexia.

The term "starvation bloating" is a sign of a medical pathology that is more common in a drinking diet.

Of course, it is possible to lose 15 kg of excess weight from a month of starvation. However, the benefits and harms of such weight loss are incomparable, because health leaves it with weight.

Rice

The effect of weight loss on rice days is based on the ability of rice to absorb all harmful substances and then eliminate 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. The most effective of all the rice diet options is based on the use of pre-soaked rice porridge for breakfast, followed by 4 hours of abstinence from food and drink. This method allows you to significantly lose weight and cleanse the whole body.

Profit

In addition to eliminating all the excess in 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 its appearance. In addition, the rice diet allows:

• lose 10 extra pounds a month;
• normalization of metabolic processes;
• Improving the functioning of the digestive tract.

However, not everything is simple, because rice not only benefits the diet, but also has certain disadvantages, if you keep it for a long time or break the rules.

Damage

In its purifying function, rice washes away not only harmful but also beneficial substances. In this case, the complete excretion of salts complicates the functioning of the heart muscle. Problems with the cardiovascular system, diabetes, and kidney stones can also occur. To avoid this effect, it is not recommended to keep a rice mono-diet for a long time, as weight loss can cause irreparable damage to the body.

Energy diets

Diets can be classified not only by key parameters such as duration, menu, severity of restrictions, their benefits and harms. Despite all this, most weight loss methods have one thing in common - they involve the use of certain natural products or traditional dishes. In addition, there are systems based on partial or complete replacement of food with specially prepared food products - cocktails.

Profit

Energy diet cocktails are characterized by the following properties:

• can replace or supplement a normal diet;
• allow him to control his daily calories;
• helps to lose extra pounds;
• providing the body with proteins, vitamins, trace elements, amino acids;
• Respond to vigilance and activity.

These qualities are really useful, but they have nothing unique - they all have the usual healthy food.

The main advantage of cocktails is the simplicity of preparation, but if we take into account the fact that such products are more expensive, it loses its meaning.

Damage

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

The harm of cocktails is that you can use them for breakfast, lunch, dinner or more often. Replacing one meal instead will help normalize weight. The result depends only on the correctness of the composition of the entire diet.

Harmless "Golden" rules of weight loss

Competent disposal of extra pounds is based on following a few important rules. The basic principle that weight loss should be harmless. This requires:

1. Gradual weight loss - weight loss does not exceed 4 kg per month, with excess weight loss, hidden and overt health problems, dysfunction of many organs and systems, various diseases, exacerbation of chronic diseases, and as a result, lostThe pounds come back quickly.
2. To speed up the metabolic process, it is possible to add a tablespoon of apple cider vinegar to a glass of water before a meal, for example, with the help of a well-balanced diet or by adding products that activate metabolic processes. .
3. Drinking plenty of fluids - water speeds up the metabolic process, promotes the active breakdown of fats, reduces hunger.
4. Eliminate strict diets - only on fasting days, too strict restrictions are allowed.

In addition to these rules, there are requirements that no method of weight loss will be effective:

• The caloric content of the diet should be calculated based on the minimum calories consumed, taking into account individual characteristics and lifestyle;
• the menu must maintain a 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 inconvenient and ineffective;
• You can not set goals that you can not achieve - to reduce weight should take into account the features of physiology, constitution, age and some other parameters;
• If you have a serious deterioration in health, you should stop losing weight and see a doctor.

In addition, it is not recommended to start and stop the diet abruptly. This process requires physical and mental preparation. Weight loss will not be achieved in any way - it should be aimed at improving health and prolonging life.