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 Help You Lose Weight Safely and Easily.

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

• balanced diet;
• reasonable limits;
• gradual weight loss;
• provides the body with all the necessary nutrients.

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

To get rid of 5-10 pounds or more, you need to choose a very balanced method.

The type of effective diet that is not harmful

There is no such thing as a completely harmless diet, because it always implies a restriction that stresses the body, makes it accustomed to new foods and functions somewhat differently. At the same time, there are very effective diets, the compliance of which causes minimal, even purely symbolic harm to health (if we are talking about adaptation of the body), and also allows you to improve your health, feeling very comfortable. Their results are not achieved too quickly, but remain for a long time, and often forever. Optimal in this case is considered a frugal diet, the name of which speaks for itself.

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Losing weight the gentle way is a proper nutrition system based on the use of healthy foods and the rejection of unhealthy or too high-calorie foods. The soft diet menu is quite simple to make, and is also the opposite of the traditional "hungry" diet. It is designed for 21 days to lose up to 4-5 kg of excess weight.

Can not

The essence of frugal weight loss boils down to the fact that for each of the three weeks, two menus are offered, alternating daily. It is mandatory to consume celery, which speeds up metabolism.

The first week

Option number 1:

• breakfast - a cup of milk with a teaspoon of honey, stale bread;
• lunch - sandwich of black bread, butter, a piece of celery, tea without sugar;
• lunch - vegetable soup, a piece of boiled beef, 2 "uniformed" potatoes, cabbage salad with celery;
• afternoon snack - cut vegetables, crackers;
• dinner - 250 ml of low-fat kefir, sandwich on black bread, butter, a piece of celery.

Option number 2:

• breakfast - a sandwich of black bread, butter, a piece of celery, tea without sugar;
• lunch - 250 ml of low-fat kefir, black sandwich with butter, vegetable salad with beets, celery;
• lunch - chicken stock, a portion of boiled fish, 2 "uniformed" potatoes, spices, celery;
• afternoon tea - fresh fruit, biscuit biscuits;
• dinner - a cup of milk with honey, 2 slices of black bread.

Second 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 - biscuit biscuits, oranges;
• dinner - a piece of stale bread, a cup of milk, honey.

Option number 2:

• breakfast - black bread, jam, tea with milk without sugar;
• lunch - black bread, a piece 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.

The third week

Option number 1:

• breakfast - black bread, jam, coffee;
• lunch - hard-boiled eggs, black bread and butter sandwiches, sliced vegetables;
• lunch - mushroom soup with herbs, celery, low-fat cutlets, fresh vegetables;
• afternoon tea - apples, crackers;
• dinner - 250 ml of natural yogurt, stale bread.

Option number 2:

• breakfast - milk with honey, crackers;
• lunch - 2 black bread and a sausage sandwich without lard, vegetables, tea without sugar;
• lunch - fish stock with a piece of fish, vegetable soup with celery, two baked apples;
• afternoon tea - biscuit biscuits, oranges;
• 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 losing weight is the safest for the body and very good for its recovery. It promotes weight loss, cleanses 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 salad - 1 piece (green);
• tomatoes - 4 pieces (fresh or canned).

All ingredients are chopped, poured with water, then cooked - 10 minutes on a strong boil, 30 minutes on a simmering mode. You can add a little salt, but just before eating the dish. The recipe can be changed slightly by adding other vegetables to it, but not potatoes.

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

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

The best part is that the soup can be consumed in any quantity as soon as hunger strikes. This diet is designed for a week. Quite easy to follow, while the weight loss can be 3-4 kg.

The benefits and harms of the popular popular diet

The benefits and harms of the diet depend on several factors:

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

Before deciding on the choice of diet, it is necessary to weigh all the advantages, disadvantages and risks, so that the result does not disappoint or lead to the need for long-term treatment for 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 per day. In this case, it is necessary to drink at least 2 liters of clean 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, reducing the amount of protein that enters the body can lead to weight loss, but only with a proper 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, because it doesn't work well with physical activity, it can lead to breakdown and loss of muscle tissue.

Endanger

If you follow a protein-free diet, the loss of weight loss may be due to the fact that the composition of a diet that does not contain protein contains a lot of fat and carbohydrates. Therefore, this technique is indispensable as an additional treatment in the presence of certain diseases, but it is completely useless and even dangerous for weight loss.

Sugar free

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

• weight loss with a minimum effort of up to 3 kg per week;
• intensive cleansing of toxins;
• a low-calorie but balanced diet;
• Varied menu that doesn't drain your energy.

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 foods, alcoholic beverages, packaged juices. In general, on a gluten-free diet, only fresh, natural products are allowed:

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

Benefits

For those who want to lose weight on a gluten-free diet, this 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.

Endanger

Exclusion from foods the main source of gluten - cereals - leads to the fact that the body begins to experience a lack of fiber, many vitamins and minerals, including such important ones as:

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

Protein (low carb, no carb)

Protein is a great way to lose weight without feeling hungry. This technique, which is considered to be one of the most effective weight loss systems, involves the use of a sufficient amount of food that provides almost all the necessary substances for the body. At the same time, the benefits and harms of a protein diet are directly proportional to the extent of its limitations.

There are many options for such a method, many of them are called low-carb or no-carb, but the essence of each boils down to the fact that the basis of the diet is protein.

Benefits

A reasonable reduction in the number of carbohydrate foods, together with the addition of protein and fiber products to the diet, has a positive effect on health during weight loss:

• fiber and protein take longer to digest, providing a long-lasting feeling of fullness;
• protein supports cell regeneration, which contributes to the good condition of the skin, which often loses weight;
• Fat deposits are broken down to provide the body with energy, while new depots are not formed due to the lack of their main fat "supplier" - carbohydrates.

Endanger

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

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

Salt free

Salt-free diet was originally developed as a therapy, but due to its use in conjunction with improvement of the condition, marked weight loss was noted, it was adopted by many people who are losing weight. Although, with the wrong use of a salt-free diet, the benefits and harms of avoiding salt are completely incomparable, because the harm to health can negate all efforts to lose excess weight.

Salt is not only an additive that improves the taste of food, but is also an important element in ensuring 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 minimum amount.

Salt-free nutrition is based on the following principles:

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

Benefits

Salt-free foods help:

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

Endanger

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

• during extreme heat;
• with increased physical activity.

Buckwheat

Buckwheat diet is also considered one of the most effective ways to lose weight, as 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 dangers of a buckwheat diet depend on its specific features - duration, requirements, limitations.

Losing weight with buckwheat can be one day or several days, and it also allows you to take only one porridge or additionally with other food products. The most severe buckwheat weight loss lasted 14 days and involved using only one steamed buckwheat in any quantity. A small amount of fat-free kefir is allowed, as well as at least 2 liters of clean water. A less restrictive buckwheat diet includes vegetables, fruits and other low-calorie dishes.

Benefits

Nutritionists call the main advantage of buckwheat its ability to cleanse the body and regulate metabolism. It is useful to lower such porridge after a bountiful feast to remove accumulated harmful substances. 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 are excreted;
• there is practically no hunger, because porridge can be eaten indefinitely, while the body receives not additional carbohydrates with calories, but vitamins, trace elements, amino acids, natural fiber.

Endanger

Buckwheat mono-diet is categorically contraindicated:

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

In such cases, you can use a less restrictive version of the buckwheat diet, a balanced diet that includes a number of other healthy foods.

Low calorie

Reducing calorie intake for weight loss is the most common method of losing weight. However, reducing the calorie level to a minimum is very negative for health. Especially the dangers of low-calorie diets become real if they are continued 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 food products with low nutritional and energy value.

Benefits

It is possible to talk about the benefits of a low-calorie diet only if it is curative and prescribed by a doctor for medical reasons. Such a diet is recommended only in the presence of obesity with significant excess weight, which leads to the development of serious complications. In this case, reducing the caloric content helps improve the patient's condition, but this technique should be followed only until a normal weight is achieved. Then you need to turn to a rational food system.

The second case when we can talk about the benefits of a low-calorie diet are fasting days. A reasonable day's fast helps the body to cleanse itself, get rid of toxins, get rid of excess fluids, and normalize its work. Longer fasts, for the purpose of losing weight, can seriously harm your health.

Endanger

Caloric restriction 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 significantly deteriorates;
• lack of fat causes disruption of the process of cell renewal and growth;
• due to a lack of the required amount of fatty acids, a depressive state, attention deficit disorder, schizophrenia develops.

Reasonable weight loss is a long process that does not tolerate haste, because the kilograms lost dramatically tend to come back.

Drink

Drinking is considered one of the toughest as it involves a complete rejection of solid food. You can only eat liquid food and unlimited food. Anything that is drunk is suitable - dairy products or sour milk, broths, any drink, including sweet ones. Only soda is not recommended. Another prerequisite is that the duration must be 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 described only by the proponents of this technique.

Benefits

The authors of the weight loss drinking system argue that such a diet has sufficient nutritional value and energy to meet the needs of the body, so discomfort is only psychological. Also, purely theoretically, it promises:

• at the first stage - cleansing of hollow organs, which is evidenced by the appearance of secretions from the body and mucous plaques on the tongue;
• then the kidneys, liver (solid organs) begin to be cleaned, which is accompanied by unpleasant sensations in these areas;
• the final stage occurs at the cellular level.

As a result, weight loss should be 15 kg, while the dangers of drinking diets will be absolutely real, and not "promised".

Endanger

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

Fasting days can provide real health benefits, but 30-day fasting is stressful, leading to irreversible processes in the body.

With such an incorrect exit from the nutritional system, the body may refuse to eat, which is fraught with the development of anorexia.

The term "swelling with hunger" is a medical pathology designation, most prominent in diet drinking.

Of course, in a month on a hunger strike it is quite possible to get rid of 15 kg of excess weight. But the benefits and harms of such weight loss are simply incomparable, because health will leave it along with weight.

Rice

The weight loss effect of rice day is 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, the complex carbohydrates contained in cereals provide energy for a long time, creating a feeling of fullness. Of all the rice diet options, the most effective are those based on using porridge made from soaked rice for breakfast, followed by abstinence from food and drink for 4 hours. This technique allows you to lose weight noticeably and cleanse the whole body.

Benefits

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, state of the nervous system and appearance. In addition, the rice diet allows you to:

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

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

Endanger

When performing the cleaning function, rice cleans not only harmful substances, but also useful substances. In this case, the excretion of all the salt actually makes it difficult for the heart muscle to work. Problems with the cardiovascular system, diabetes, and kidney stones can also appear. In order to avoid such a result, it is not recommended to stick to the rice mono-diet for a long time, as weight loss will be achieved at the expense of irreparable damage to the body.

Energy diet

Diets can be classified not only by basic parameters such as duration, menu, severity of restrictions, benefits and harms. Despite all this, most methods for losing weight have one thing in common - they involve the use of certain natural products or ordinary dishes. In addition, there is a system based on the partial or complete replacement of food with specially formulated food products - cocktails.

Benefits

Energy diet cocktails are characterized by the following properties:

• can replace or supplement the usual diet;
• allows you to control its daily calorie content;
• helps get rid of extra pounds;
• provides the body with proteins, vitamins, trace elements, amino acids;
• provide a charge of agility and activity.

These qualities are very useful, but there is nothing unique about them - they all have in common healthy food.

The main advantage of the cocktail is the simplicity of preparation, but it loses all its meaning if we take into account the rather high cost of the product.

Endanger

The benefits and harms of cocktails are widely discussed among experts and consumers of this product. In the end, it all depends on how rationally they are used, as well as whether their use makes sense.

Cocktails can be dangerous if you use them for breakfast, lunch, dinner, or even more often. Replacing one meal with it really helps to normalize weight. Although the result depends only on the correct composition of the entire diet.

The "Golden" rule for losing weight without harm

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

1. Losing 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 disturbed, various diseases develop, chronic diseases become severe, and as a result, the lost kilograms are quickly returned.
2. To speed up metabolic processes - this can be done with the help of a properly structured diet or adding products to it that activate metabolic processes, for example, apple cider vinegar, which is taken before meals by diluting a tablespoon in a glass of water .
3. Drink plenty of fluids - water also accelerates metabolic processes, and also promotes the active breakdown of fats, reducing hunger.
4. Eliminate strict diets - too strict restrictions are allowed only on fasting days.

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

• the calorie content of food 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 food, otherwise losing weight will be uncomfortable and ineffective;
• you can not set unattainable goals for yourself - indicators of weight loss should take into account the peculiarities of physiology, constitution, age and other individual parameters;
• it is very important to monitor the state of health, in case of a sharp decline in health, it is necessary to stop losing weight and consult a doctor.

In addition, it is not recommended to start and end the diet suddenly. This process needs to be prepared physically and mentally. Losing weight cannot be achieved by any means - it should be aimed at improving health and prolonging life.