Healthy diet

A safe diet can not only improve your health, but also help you lose weight permanently. Learn 4 Signs of a Safe Diet and 2 Balanced Diets to Help Lose Weight Safely and Easily.

The basic principles of a diet to lose weight without endangering health are:

• balanced diet;
• reasonable limits;
• losing extra pounds gradually;
• supplying the body with all the necessary nutrients.

If this condition is not met, then it can not be complied with for more than 3 days, and even better - to arrange a one -day unloading.

To lose 5-10 pounds or more, you should choose a very balanced method.

This type of effective diet that is not harmful

Diet is not dangerous at all, because it always shows the presence of restrictions that are stressful for the body, making it accustomed to new foods and functioning in quite different ways. At the same time, there is a very effective diet, the maintenance of which causes minimal harm, even symbolic to health (if we talk about body adaptation), and also allows you to improve health, feel very comfortable. The result is not achieved quickly, but lasts for a long time, and forever. The optimum in this case is considered to be frugal food, whose name speaks for itself.

Saving

Losing weight with gentle methods is a proper nutritional system based on healthy food consumption and rejection of unhealthy or high calorie foods. The snack menu is concise enough to compose, and is also the opposite of the traditional "hungry" diet. It is planned for 21 days with weight loss of up to 4-5 kg.

Menu

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

First week

Option number 1:

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

Option number 2:

• breakfast - black bread sandwich, butter, a slice of celery, tea without sugar;
• lunch - 250 ml of low -fat kefir, black bread sandwich with butter, vegetable salad with beets, celery;
• lunch - chicken broth, some boiled fish, 2 potatoes "in uniform", herbs, 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 - black bread sandwich, butter, feta cheese;
• lunch - vegetable soup, lean meats, carrot salad with celery, jelly;
• afternoon tea - biscuit biscuits, oranges;
• dinner - a slice of stale bread, a cup of milk, honey.

Option number 2:

• breakfast - black bread, jam, tea with unsweetened milk;
• 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.

Third week

Option number 1:

• breakfast - black bread, jam, coffee;
• lunch - boiled eggs, black bread and butter sandwiches, slices of vegetables;
• lunch - mushroom soup with herbs, celery, low -fat cuts of meat, 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 sandwich of lean sausage, vegetables, tea without sugar;
• lunch - fish broth with a piece of fish, vegetable stew with celery, two baked apples;
• afternoon tea - biscuit biscuits, oranges;
• dinner - black bread, boiled fish, celery, apples.

Sup

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 induces weight loss, cleansing of toxins, and has a positive effect on the gastric mucosa.

To make 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 cooked - 10 minutes with a strong boil, 30 minutes in simmer mode. You can add a little salt, but before eating the dish. The recipe is left to change a bit by adding other vegetables into it, but not potatoes.

In addition to soups, you must add the following foods to your diet:

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

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

The benefits and disadvantages of popular diets

The benefits and harms of diet depend on several factors:

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

Before deciding on a diet option, it is necessary to consider all its advantages, disadvantages and risks, so that the results do not lead to disappointment 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 each day. In this case, it is necessary to drink at least 2 liters of clean water, if there are no contraindications.

Benefits

The benefits of a protein -free diet are that it helps eliminate the above problems. In addition, a reduction in the amount of protein that enters the body can lead to weight loss, but only with a proper 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, because it does not work well with physical activity, it can cause damage and loss of muscle tissue.

Harmful

If you follow a protein -free diet, the danger of weight loss may be due to the fact that the composition of foods that do not contain protein contains a lot of fats and carbohydrates. Therefore, this technique is very necessary as an additional treatment in case of certain diseases, but will be very useful and even dangerous for weight loss.

Gluten free

Gluten is a vegetable protein found in grains that makes baked foods fluffy. For those who want to lose weight, this technique is quite effective, providing:

• weight loss with a minimum effort of up to 3 kg per week;
• intensive cleansing of toxins;
• a low -calorie but balanced diet;
• a varied menu that is not tiring.

Keep 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, finishing juices. In general, with a gluten -free diet, only natural products are allowed:

• vegetables, fruits, honey;
• eggs, meat;
• beans, soybeans, seeds, beans;
• gluten -free 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, diet helps:

• lose 10 kg in a month;
• to regulate the work of the digestive system;
• get rid of toxins, slag, radionuclides;
• normalize sugar levels.

Harmful

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

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

Protein (low carb, no carb)

Protein is the best method to lose weight without feeling hungry. This technique, which is considered 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 ingredients. At the same time, the benefits and disadvantages of a protein diet correspond to its degree of 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 is influenced by the fact that the basis of the diet is protein.

Benefits

Reducing the amount of affordable carbohydrate foods, along with the addition of protein and fiber products into the diet, has a positive effect on health during weight loss:

• fiber and protein take a long time to digest, providing a long -lasting feeling of satiety;
• proteins support cell regeneration, which contributes to good skin condition, which often leads to weight loss;
• fat stores are broken down to provide energy to the body, while new depots are not formed due to a lack of major "suppliers" of fat carbohydrates.

Harmful

If you follow a carbohydrate -free diet, the harm can be shown 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 dangerous diseases - ketonuria;
• inadequate brain nutrition with glucose reduces mental performance;
• excess protein increases the risk of cardiovascular disease and tumors;
• rapid removal of water from tissues, before active fat burning, fraught with severe dehydration;
• vitamin or mineral deficiency reduces immunity;
• delayed, difficult or insufficient bowel emptying (constipation) does not provide high -quality bowel cleansing, resulting in accumulation of toxins, retention of toxins.

No salt

Salt -free foods were originally developed as therapeutic foods, but because of their simultaneous use with improved conditions, significant weight loss, these foods are taken by many people who lose weight. Although, with the wrong use of a salt-free diet, the benefits and disadvantages of avoiding salt are truly unmatched, as the damage to health can negate all efforts to lose extra pounds.

Salt is not only an additive that enhances the taste of food, but 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 diet is based on the following principles:

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

Benefits

Foods without salt help:

• eliminate the consequences of excessive salt intake;
• improve one's health, general well -being, appearance;
• get rid of excess weight, cellulite, edema.

Harmful

A diet without salt is completely contraindicated in two cases:

• during scorching heat;
• with physical improvement.

Room

The buckwheat diet is also considered one of the most effective ways to lose weight, as these grains contain few carbohydrates, but lots of fiber, vitamins, and trace elements. At the same time, techniques based on the use of steamed buckwheat have their pros and cons, and the dangers of buckwheat diet depend on its special characteristics - duration, requirements, restrictions.

Losing weight on buckwheat can be a day or a few days, and this also allows you to take only one porridge or supplement with other food products. The worst buckwheat weight loss occurred over 14 days and involved the consumption of only one steamed buckwheat in any quantity. A little lean kefir is allowed, as well as at least 2 liters of clean water. Less strict buckwheat diet foods include vegetables, fruits, and other low-calorie dishes.

Benefits

Nutritionists say the main advantage of buckwheat is its ability to cleanse the body and regulate metabolism. It is useful to unload such porridge after a big party to get rid of accumulated harmful substances. In addition, the advantages of buckwheat porridge are due to its other benefits:

• as soon as switching to buckwheat, the process of removing excess fluid begins, which contributes to rapid weight loss;
• after 2-3 days, instead of fluid, fat deposits begin to break down and be excreted;
• practically there is no hunger, because porridge can be eaten forever, while the body does not receive additional carbohydrates with calories, but vitamins, trace elements, amino acids, natural fiber.

Harmful

Buckwheat mono foods are categorized as contraindicated:

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

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

Low in calories

Reducing calorie intake to lose weight is the most common method of losing weight. However, reducing calorie levels becomes very minimal for health. Especially the dangers of low -calorie diets become significant if they persist for long periods of 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, priority is given to food products with low nutritional and energy value.

Benefits

It is possible to discuss the benefits of a low -calorie diet only if it is cured and prescribed by a doctor for medical reasons. Such a diet is recommended only if there is obesity with excess weight, which leads to the development of serious complications. In this case, a reduction in caloric content can help improve the patient's condition, but this technique should be followed only until a normal weight is reached. Then you need to move to a rational food system.

The second case when we can discuss the benefits of a low -calorie diet is fasting days. A proper fasting day helps the body cleanse itself, get rid of toxins, get rid of excess fluids, and normalize its work. Prolonged fasting, with the goal of losing weight, can endanger your health.

Harmful

Calorie restriction in the diet is met not only with insufficient energy intake, but also with more serious consequences:

• vitamins and other useful substances begin to be absorbed more severely, immunity deteriorates significantly;
• lack of fat leads to disruption of the process of renewal and growth of cells;
• due to lack of the required amount of fatty acids, depressed state, attention deficit disorder, schizophrenia develops.

Proper weight loss is a long process that is not tolerated quickly, as dramatically lost kilograms tend to return.

Drink

Drinking is considered one of the most difficult because it involves the rejection of solid foods completely. You can only eat foods and liquid foods without restrictions. Whatever is drunk is appropriate - dairy or sour milk products, broth, any beverage, including sweet ones. Only soda is not recommended. Another prerequisite is that the period is exactly 30 days. As a result, you can lose weight significantly, but if we discuss its benefits, then that is purely theoretical, as it is only explained by proponents of this technique.

Benefits

The authors of the drinking system for weight loss argue that such a diet has sufficient nutritional and energy value to meet the needs of the body, so the discomfort can only be psychological. Also, in theory, it is promised:

• in the first stage - cleaning of the hollow organs, which is evidenced by the appearance of secretions from the body and mucus plaques on the tongue;
• then the kidneys, liver (dense organ) begin to be cleansed, which is accompanied by an unpleasant sensation in this area;
• the final stage occurs at the cellular level.

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

Harmful

All problems that may arise during or as a result of such weight loss are not due to the strict conditions of the technique, but for a long period of time.

Fasting days can provide real health benefits, but fasting 30 days is stressful, which causes irreversible processes in the body.

With the release of the wrong nutritional system, the body may refuse to eat, which is fraught with the development of anorexia.

The term "swelling with hunger" is a reference to medical pathology, which becomes most pronounced on the drinking diet.

Of course, in a month of hunger strike it is possible to lose excess weight 15 kg. But the benefits and losses from such weight loss are completely unmatched, as health will leave it along with weight loss.

Rice

The weight loss effect on rice day is based on the cleansing of toxins and poisons because of the ability of rice to absorb all harmful substances and then remove them from the body. At the same time, complex carbohydrates contained in cereals provide energy for a long time, creating a feeling of satiety. Of all the options for the rice diet, the most effective is the option based on the use of porridge made from soaked rice for breakfast, followed by a 4 -hour abstinence from drinking and eating. This technique allows you to lose weight and cleanse the whole body.

Benefits

In addition to removing all 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:

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

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

Harmful

While performing the cleaning function, washing rice is not only harmful, but also a useful substance. In this case, the excretion of salt really makes it difficult for the heart muscle to work. Problems with the cardiovascular system, diabetes, and kidney stones may also arise. To avoid such consequences, it is not recommended to follow a mono rice diet for a long time, because weight loss can be achieved at a cost that causes irreparable harm to the body.

Energy diet

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

Benefits

Energetic diet cocktails are characterized by the following properties:

• can replace or supplement the regular diet;
• allows you to control its daily calorie content;
• helps get rid of extra pounds;
• supply the body with proteins, vitamins, trace elements, amino acids;
• give life and active help

These qualities are very useful, but nothing unique from them - they all belong to ordinary healthy food.

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

Harmful

The pros and cons of cocktails are widely discussed between experts and users of this product. In the end, it all depends on how rational its use is, and also whether its use makes sense.

Disadvantages of cocktails can occur if you use them for breakfast, lunch, dinner, or more often. Replacing one meal with it is very helpful in normalizing weight. Although the result depends entirely on the truth of the overall composition of the diet.

The "Golden" rule for losing weight without danger

Competent disposal of extra pounds is based on compliance with a number of important rules. The main principle is that weight loss is harmless. This requires:

1. Lose weight slowly - the rate of weight loss is not more than 4 kg per month, with stronger weight loss, hidden and obvious health problems developing, the work of many organs and systems is disrupted, various diseases develop, chronic diseases worsen, andAs a result, the lost kilograms quickly return.
2. To speed up metabolic processes - this can be done with the help of a properly prepared diet or adding products into it that activate metabolic processes, for example, apple cider vinegar, which is drunk before meals by diluting one tablespoon in a glass of water.
3. Drink plenty of fluids - water also speeds up the metabolic process, and also actively promotes the breakdown of fats, reducing hunger.
4. Eliminate a strict diet - too strict restrictions are only allowed for fasting days.

In addition to these rules, there are conditions, without which there is no method to lose weight that will be effective:

• the caloric content of the diet should be calculated depending on the minimum number of calories required, taking into account the characteristics and lifestyle of the individual;
• in the menu, the balance of protein, fat, carbohydrates must be observed;
• the basis of the diet should be your favorite or least unacceptable food, otherwise weight loss will be uncomfortable and ineffective;
• you can not set unattainable goals for yourself - weight loss should take into account the uniqueness of physiology, constitution, age and other individual parameters;
• it is important to monitor the state of health, in case of severe deterioration of health, it is necessary to stop weight loss and see a doctor.

In addition, it is not recommended to start and end the diet abruptly. It is necessary to prepare for this process physically and mentally. Losing weight cannot be achieved by any means - it should be aimed at improving health and prolonging life.