Healthy diets

A safe diet not only improves your health but also helps you lose weight consistently. Learn the 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 loss of extra pounds;
• Providing the body with all the necessary nutrients.

If these conditions are not met, then it is impossible to protect it for more than 3 days, and even better - to arrange a one-day unloading.

In order to lose 5-10 pounds or more, you need to choose extremely balanced methods.

Harmless effective diet types

There is no such thing as an absolutely harmless diet, since they always imply the existence of limitations that cause stress to the body, it gets used to new foods and functions somewhat differently. At the same time, there are very effective diets, the observance of which causes minimal, even only symbolic damage to health (if we are talking about body adaptation) and also allows you to improve health, you feel very comfortable. Their result is not achieved very quickly, but remains for a long time, and often forever. In this regard, general diets are considered optimal, the name of which speaks for itself.

Spares

Gentle weight loss is a proper nutrition system based on eating healthy foods and rejecting unhealthy or high calorie foods. The gentle diet menu is fairly simple to compose and it is also the opposite of traditional "hungry" diets. It is designed for 21 days, with up to 4-5 kg of excess weight loss.

Menu

The essence of small weight loss comes from the fact that two menus are offered in three weeks, alternating with each other. It is mandatory to take celery, which speeds up metabolism.

First Sunday

Option number 1:

• Breakfast - a glass of milk with a teaspoon of honey, leftover cookie;
• Lunch - black bread sandwich, butter, a slice of celery, tea without sugar;
• Lunch - vegetable soup, boiled beef, 2 potatoes "in shape", 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, celery slices, tea without sugar;
• Lunch - 250 ml low-fat kefir, black bread sandwich with butter, vegetable salad with beets, celery;
• Lunch - chicken broth, part of boiled fish, 2 potatoes "in shape", herbs, celery;
• Afternoon tea - fresh fruit, biscuit biscuits;
• Dinner - a glass of milk with honey, 2 slices of black bread.

The second week

Option number 1:

• Breakfast - fresh fruit, 3 croutons;
• Lunch - black bread sandwich, butter, feta cheese;
• Lunch - vegetable soup, lean meat, carrot salad with celery, jelly;
• Afternoon tea - biscuits biscuits, oranges;
• Dinner - a slice of bread, a glass of milk, honey.

Option number 2:

• Breakfast - black bread, jam, tea with milk without sugar;
• Lunch - black bread, a piece of chicken skin, 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 eggs, black bread and butter sandwich, slices of vegetables;
• Lunch - mushroom soup with herbs, celery, lean cutlets, fresh vegetables;
• Afternoon tea - apples, crackers;
• Dinner - 250 ml of natural yogurt, leftover cookie.

Option number 2:

• Breakfast - milk with honey, crackers;
• Lunch - 2 black bread and sausage sandwiches without pork, vegetables, tea without sugar;
• Lunch - fish broth with a slice of fish, vegetable peel with celery, two baked apples;
• Afternoon tea - biscuits biscuits, oranges;
• Dinner - black bread, boiled fish, celery, apples.

Soup

The basis of the soup method of 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 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:

• Onion - 7 pieces;
• Celery - to taste (at least 1 case);
• Cabbage - 1 head;
• Lettuce pepper - 1 piece (green);
• Tomatoes - 4 pieces (fresh or canned).

All ingredients are chopped, pour water, then boil - 10 minutes with vigorous boiling, 30 minutes in boiling mode. You can add a little salt, however, before eating the dish. It is allowed to slightly change the recipe by adding other vegetables in it, but not potatoes.

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

• First day - fruit;
• The second - vegetables (except legumes, potatoes);
• Third - vegetables, fruits;
• Fourth - 250 ml skim milk, 4 bananas;
• Fifth - 400 g of cooked beef, 6 tomatoes;
• Sixth - 400 g of boiled chicken, any vegetables, except legumes and potatoes;
• Seventh - only brown rice.

The best part is that you can get any amount of soup as soon as a feeling of hunger appears. The diet is designed for one week. It is quite easy to maintain, and weight loss can be 3-4 kg.

The benefits and harms of popular diets

The benefits and harms of dieting depend on several factors:

• Duration;
• Severity of restrictions;
• A varied menu;
• The presence of stressors;
• Contraindications.

Before deciding on a diet it is necessary to consider all its advantages, disadvantages and the risk that the result will not lead to frustration or the need for long-term treatment due to the consequences of weight loss.

From free proteins

The essence of a protein-free diet is to limit the amount of protein you consume to 20% of the 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 eliminate the above problems. In addition, reducing the amount of protein in the body can lead to weight loss, but only with a properly 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, since it does not work well physically, it can lead to muscle tissue damage and loss.

Damage

If you follow a protein-rich diet, weight loss can be detrimental to the fact that foods that do not contain protein contain a lot of fats and carbohydrates. Therefore, this technique is necessary as an additional treatment in the presence of certain diseases, but it will be absolutely useless and harmful for weight loss.

ᲬFree free

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

• Weight loss with minimal effort up to 3 kg per week;
• Intensive cleansing of toxins;
• A low-calorie but balanced diet;
• A varied menu that does not exhaust the body.

It should be noted that gluten can contain not only flour, but also many other products - cereals, meat products, semi-finished products, sauces, sweets, canned goods, alcoholic beverages, packaged juices. In general, only fresh natural products are allowed during the 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.

Benefits

For those who want to lose weight without gluten, diet helps:

• Lose 10 kg per month;
• Determine the functioning of the digestive system;
• Get rid of toxins, slag, radionuclides;
• Normalize sugar levels.

Damage

Exclusion of the main source of gluten - cereals from the diet leads to the fact that the body begins to be deficient in fiber, many vitamins and minerals, including important ones such as:

• Iron, calcium;
• B group vitamins;
• folic acid.

Protein (low carbohydrates, without carbohydrates)

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 wide variety of foods that provide the body with almost all the necessary substances. At the same time, the benefits and harms of a protein diet are directly proportional to the degree of its limitations.

There are a large number of variants of such methods, many of which are called low carbohydrates or carbohydrates, but the essence of each of them comes from the fact that the basis of the diet is protein.

Benefits

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

• The digestion of fiber and protein takes a long time, which ensures a long feeling of fullness;
• Proteins promote cell regeneration, which contributes to the good condition of the skin, which often experiences weight loss;
• Fat deposits are broken down to supply the body with energy, and new deposits are not formed due to the lack of major "suppliers" of fat - carbohydrates.

Damage

If you follow a carbohydrate-rich diet, the damage 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, which provokes the development of a dangerous disease - ketonuria;
• Inadequate nutrition of the brain with glucose reduces mental work;
• Excess protein increases the risk of cardiovascular disease and cancer;
• The rapid removal of water from the tissues, leading to active fat burning, is fraught with acute dehydration;
• Deficiency of vitamins or minerals reduces immunity;
• Delayed, difficult or insufficient bowel emptying (constipation) does not provide high-quality bowel cleansing, leads to the accumulation of toxins, the retention of toxins.

Unsalted

Unsalted food was initially developed as a therapeutic, but because its use has resulted in marked weight loss along with an improvement in the condition, it has gained a lot of weight. Although improper use of a salt-free diet, the benefits and harms of avoiding salt can be completely immeasurable, as health damage can nullify all attempts to get rid of extra pounds.

Salt is not only a supplement that improves the taste of food, but also an important element in ensuring the normal functioning of the body. Therefore, a properly salt-free diet does not preclude the use of salt, but only limits it to a minimal amount.

Salt-free foods are based on the following principles:

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

Benefits

Unsalted food helps:

• Eliminate the consequences of excessive salt intake;
• Improving health, general well-being, human appearance;
• Get rid of excess weight, cellulite, edema.

Damage

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

• During extreme heat;
• With increased physical activity.

Buckwheat

The buckwheat diet is also considered to be one of the most effective means of weight loss as this cereal contains few carbohydrates but lots of fiber, vitamins and micronutrients. At the same time, the use of steamed buckwheat has its pros and cons, and the harm of buckwheat diet depends on its specific characteristics - duration, requirements, restrictions.

Weight loss on buckwheat can be a day or a few days and it also allows you to get only one porridge or in addition to other dietary products. The most severe buckwheat weight loss lasts 14 days and involves the use of only one steamed buckwheat in any quantity. A little low-fat kefir, as well as at least 2 liters of clean water are allowed. A diet of less strict buckwheat includes vegetables, fruits and other low-calorie dishes.

Benefits

Dietitians cite buckwheat as the main advantage of its ability to cleanse the body and regulate metabolism. It is useful to unload on such porridge after abundant holidays to avoid accumulated harmful substances. In addition, the benefits of buckwheat porridge are due to its other useful properties:

• As soon as you switch to buckwheat, the process of removing excess fluid begins, which promotes rapid weight loss;
• After 2-3 days, instead of liquid, fat deposits begin to break down and separate;
• Practically no hunger is felt, because porridge can be consumed indefinitely, while the body receives not extra carbohydrates in calories, but vitamins, trace elements, amino acids, natural fiber.

Damage

Buckwheat mono-diet is categorically 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, whose diet is balanced and includes a number of other healthy foods.

Low in calories

Reducing calorie intake for weight loss is the most common method of weight loss. However, reducing calorie levels to a minimum is extremely negative for health. The harms of a particularly low-calorie diet become noticeable if they are prolonged for no apparent reason. The essence of most of these techniques is to get no more than 800-1000 calories a day. At the same time, dietary products with low nutritional and energy value are preferred.

Benefits

Talking about the benefits of a low-calorie diet is only possible when it is curative and prescribed by a doctor for medical reasons. Such a diet is advisable only in the presence of obesity, excess body weight, which leads to the development of serious complications. In these cases, reducing the calorie content helps to improve the patient's condition, but this technique should be followed only until normal weight is reached. Then you need to switch to a rational food system.

The second time we can talk about the benefits of a low calorie diet is the fasting days. A reasonable day of fasting helps the body cleanse, remove toxins, remove excess fluid and normalize work. Prolonged fasting in order to lose weight can significantly damage 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 absorbed much worse, significantly worsening immunity;
• Lack of fat leads to disruption of cell renewal and growth processes;
• Lack of the necessary amount of fatty acids develops depressive states, attention deficit disorder, schizophrenia.

Reasonable weight loss is a long process that does not tolerate acceleration as sharply reduced kilograms return.

drink

Drinking is considered one of the most rigorous as it involves complete rejection of solid foods. You can use only liquid food and meals without restriction. Everything that is drunk is suitable - dairy or sour milk products, broth, any beverage, including sweet. Only soda is not recommended. Another prerequisite 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 only theoretical, since it is described only by proponents of the technique.

Benefits

The authors of the weight loss drinking system argue that such a diet has enough nutritional and energy value to cover the body’s needs, so the discomfort can only be psychological. Also, the net theoretically promises:

• In the first stage - cleansing of the hollow organs, as evidenced by the secretion of the body and the appearance of mucous plaque on the tongue;
• Then begins the cleansing of the kidneys, liver (dense organs), 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, and the harm of a drink diet will be really real and not "promised".

Damage

All the problems that can arise during or as a result of weight loss are caused not so much by the stringent requirements as such a technique, but by its duration.

Fasting today can bring significant health benefits, but 30 days of fasting is stressful, leading to irreversible processes in the body.

When left unmanaged, they can be left astray and lose the right path.

The term "starvation edema" is a reference to a medical pathology that is most pronounced during a drinking diet.

Of course, it is quite possible to get rid of 15 kg of excess weight during the month of starvation. But the benefits and harms of such weight loss will be absolutely incomparable as health will leave it with the weight.

Rice

The effect of weight loss on rice days is based on the cleansing of toxins and toxins because rice can absorb all the harmful substances and then remove them from the body. At the same time, the complex carbohydrates in grains provide energy for a long time, creating a feeling of fullness. The most effective of all the rice diet options is the one based on pre-soaked rice porridge for breakfast, followed by abstinence from drinking and eating for 4 hours. This technique allows you to significantly lose weight and cleanse the whole body.

Benefits

In addition to removing excess rice from the body, it nourishes it with B vitamins and amino acids, which has a positive effect on the brain, the state of the nervous system and appearance. In addition, the rice diet allows you to:

• Lose 10 extra pounds a month;
• Normalization of metabolic processes;
• Improve the work of the digestive tract.

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

Damage

While performing its cleansing function, rice washes not only harmful but also beneficial substances. In this case, the release of absolutely all the salt complicates the work of the heart muscle. Cardiovascular system problems, diabetes, and kidney stones may also occur. To avoid such an outcome, it is not recommended to follow a rice mono-diet for a long time, since weight loss is achieved at the cost of irreparable damage to the body.

Energy diets

Diets can be classified not only according to such fundamental parameters 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 regular dishes. In addition, there are systems based on the partial or complete replacement of dishes with specially designed food products - cocktails.

Benefits

Energy diet cocktails are characterized by the following properties:

• Can replace or supplement a normal diet;
• Allows you to control its daily calorie content;
• Help get rid of extra pounds;
• Provide the body with proteins, vitamins, trace elements, amino acids;
• Give responsibility for vitality and activity.

These properties are really useful, but there is nothing unique about them - they have all the usual healthy foods.

The main advantage of cocktails is the ease of preparation, but it loses all significance given the rather high price of such products.

Damage

The benefits and harms of cocktails are widely discussed among experts and consumers of these products. Ultimately, it all depends on how rationally they are used, as well as whether it makes sense to use them.

Cocktails can be harmful if you use them for breakfast, lunch, dinner or more often. Replacing one meal really helps to normalize weight. Although the result depends only on the correctness of the composition of the whole diet.

"Golden" rules without losing weight

Competent disposal of extra pounds is based on following a few important rules. The main principle is that weight loss is harmless. For this you need:

1. Slow weight loss - Weight loss rate of no more than 4 kg per month, with more intense weight loss, develops hidden and overt health problems, disrupts the functioning of many organs and systems, develops various diseases, chronic diseases worsen, and as a result, lost kilograms return quickly.
2. To speed up the metabolic process - this can be done with the help of a properly formulated diet or with the addition of products that activate metabolic processes, for example, apple cider vinegar, which is drunk before meals by diluting it in a tablespoon of water. .
3. Drink plenty of fluids - water also speeds up the metabolic process, as well as promotes the active breakdown of fats, reduces hunger.
4. Eliminate strict diet - very strict restrictions are allowed only on fasting days.

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

• The caloric content of the diet should be calculated taking into account the minimum calories required, taking into account individual characteristics and lifestyle;
• The menu should maintain a balance of proteins, fats, carbohydrates;
• The basis of the diet should be your favorite or at least acceptable food, 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 necessary to monitor the state of health, in case of 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 end the diet abruptly. Physical and mental preparation for this process is essential. Weight loss will be followed by fatigue and constant tiredness.