Healthy diets

Safe diets not only improve your health but also help you lose weight permanently. 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 excess pounds;
• providing 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 discharge.

To get rid of 5-10 pounds or more, you need to choose extremely balanced methods.

Types of effective harmless diets

Absolutely harmless diets do not exist, as they always imply the presence of restrictions that become stressful for the body, make it get used to new foods and function somewhat differently. At the same time, there are very effective diets, the observance of which causes minimal, even purely symbolic harm to health (if we talk about body adaptation), and also allows you to improve your health, feeling very comfortable. Their result is not achieved very quickly, but remains for a long time, and often forever. Optimal in this regard are considered sparing diets, the name of which speaks for itself.

Saved

Weight loss with a gentle method is a system of proper nutrition based on the use of healthy foods and the rejection of unhealthy or high calorie foods. The gentle diet menu is fairly simple to compose, 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 lean weight loss lies in the fact that for each of the three weeks, two menus are offered, alternating every other day. 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, a stale bun;
• lunch - a sandwich with black bread, butter, a slice of celery, tea without sugar;
• lunch - vegetable soup, a slice of boiled beef, 2 potatoes "in uniform", cabbage salad with celery;
• afternoon snack - vegetable cutting, crackers;
• dinner - 250 ml low-fat kefir, a sandwich with black bread, butter, a slice of celery.

Option number 2:

• breakfast - a sandwich with 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 broth, a piece of boiled fish, 2 potatoes "in uniform", herbs, celery;
• afternoon tea - fresh fruit, biscuits 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 - a sandwich with black bread, butter, sliced cheese;
• lunch - vegetable soup, lean meat, carrot salad with celery, jelly;
• afternoon tea - biscuits 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 chicken without skin, herbal tea without additives;
• lunch - low-fat borscht, boiled fish, beet salad, celery;
• afternoon tea - cracked milk;
• dinner - low-fat cheese, tea without sugar.

Third week

Option number 1:

• breakfast - black bread, jam, coffee;
• lunch - boiled eggs, black bread and sandwich with butter, vegetable slices;
• lunch - mushroom soup with herbs, celery, low-fat kitten, fresh vegetables;
• afternoon tea - apple, crackers;
• dinner - 250 ml natural yogurt, stale bun.

Option number 2:

• breakfast - milk with honey, crackers;
• lunch - 2 sandwiches of black bread and sausage without lard, vegetables, tea without sugar;
• lunch - fish soup with a piece of fish, vegetable stew with celery, two baked apples;
• afternoon tea - biscuits biscuits, orange;
• 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 weight loss is safer 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:

• 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 boiling mode. You can add a little salt, but just before eating the dish. The recipe is allowed to change slightly by adding other vegetables to it, but not potatoes.

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

• first day - fruit;
• second - vegetables (except legumes, potatoes);
• third - vegetables, fruits;
• fourth - 250 ml skim 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 brown rice.

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

Benefits and harms of popular diets

The benefits and harms of diets depend on several factors:

• duration;
• severity of restrictions;
• menu variety;
• the presence of stress factors;
• contraindications.

Before deciding on choosing a diet, it is necessary to consider all its advantages, disadvantages and risks, so that the result does not bring disappointment or lead to the need for long-term treatment for the consequences of weight loss.

No protein

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.

benefit

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 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, as it does not work well with physical activity, it can lead to damage and loss of muscle tissue.

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If you follow a protein-free diet, the harm of losing weight may be due to the fact that the composition of protein-free foods contains a lot of fats and carbohydrates. Therefore, this technique is necessary as an additional treatment in the presence of certain diseases, but will be absolutely useless and even harmful for weight loss.

No gluten

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

• weight loss with minimal effort up to 3 kg per week;
• intensive cleansing of toxins;
• 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, cakes, canned foods, alcoholic beverages, packaged juices. In general, with a gluten-free diet, only fresh natural products are allowed:

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

benefit

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

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

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Exclusion from the diet of the main sources of gluten - cereals - leads to the fact that the body begins to experience 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 a great way to lose weight without feeling hungry. This technique, which is considered one of the most effective weight loss systems, involves the use of a variety of foods that give the body almost all the necessary substances. At the same time, the benefits and harms of a protein diet are in direct proportion to the degree of its limitations.

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

benefit

Reasonably reducing the amount of carbohydrate foods, along with adding protein products and fiber to the diet, has a positive effect on health during weight loss:

• fiber and protein take a long time to digest, providing a feeling of satiety for a long time;
• proteins support cell regeneration, which contributes to the good condition of the skin, which often suffers from weight loss;
• fat deposits break down to provide the body with energy, while new stores are not formed due to the lack of their main fat "suppliers" - carbohydrates.

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

• Excess fat burning causes 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 nutrition of the brain with glucose reduces mental performance;
• excess protein increases the risk of cardiovascular disease and tumors;
• the rapid removal of water from the tissues, which precedes the active burning of fats, is fraught with severe dehydration;
• lack of vitamins or minerals reduces immunity;
• Delayed, difficult or insufficient emptying of the intestines (constipation) does not provide a high quality intestinal cleansing, leads to the accumulation of toxins, retention of toxins.

No salt

Salt-free food was initially established as a therapeutic, but since as a result of its use simultaneously with the improvement of the condition, noticeable weight loss was observed, it was adopted by many losing weight. Although, with the wrong use of a salt-free diet, the benefits and harms of avoiding salt can be completely irreparable, as the damage to health can negate all attempts to get rid of excess pounds.

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

Salt-free food is based on the following principles:

• rejection of harmful products (fried, greasy, smoked, spicy, salty);
• eating steamed dishes (mainly vegetables);
• partial five meals a day in small portions.

benefit

Eating without salt helps:

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

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A diet without salt is absolutely contraindicated in two cases:

• during extreme heat;
• with added physical strain.

Buckwheat

The buckwheat diet is also considered one of the most effective ways to lose weight, as this cereal contains few carbohydrates but lots 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 harm of a buckwheat diet depends on its specific features - duration, requirements, limitations.

Weight loss in buckwheat can be one-day or several-day, and also allows you to take only one porridge or supplement with other dietary products. The most severe weight loss of buckwheat lasts 14 days and involves the use of only one steamed buckwheat in each quantity. A little fat-free kefir is allowed, as well as at least 2 liters of clean water. The diet of less strict buckwheat diets includes vegetables, fruits and other low-calorie dishes.

benefit

Nutritionists call buckwheat its main advantage its ability to cleanse the body and regulate metabolism. Useful it is useful to unload in such porridge after numerous holidays in order to get rid of the accumulated harmful substances. In addition, the benefits of buckwheat porridge are due to other beneficial 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 be expelled;
• practically no hunger is felt, as the porridge can be eaten endlessly, while the body does not receive extra carbohydrates with calories, but vitamins, trace elements, amino acids, natural fiber.

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

Low calorie

Reducing calorie intake in order to lose weight is the most common method of losing weight. However, reducing the calorie level to a minimum is extremely negative for health. Especially the harm of low calorie diets becomes apparent if they continue 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 dietary products with low nutritional and energy value.

benefit

It is impossible to talk about the benefits of a low calorie diet only when it is curative and prescribed by a doctor for medical reasons. Such a diet is advised only in the presence of overweight with significant 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 only be followed 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 days of fasting. A reasonable day of fasting helps the body cleanse itself, get rid of toxins, get rid of excess fluids and normalize its work. Prolonged fasting, with the aim of losing weight, can greatly damage your health.

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

• vitamins and other beneficial substances begin to be absorbed much worse, immunity significantly deteriorates;
• lack of fat leads to disruption of processes of renewal and cell growth;
• due to lack of required amount of fatty acids, depressive states, attention deficit disorder, schizophrenia develops.

Reasonable weight loss is a long process that does not tolerate haste, as the pounds lost dramatically tend to return.

Drinking

Drinking is considered one of the most difficult because it involves a complete rejection of solid food. You can only eat liquid foods and meals without restrictions. Anything that is drunk is appropriate - dairy or sour milk products, soup, any beverage, including sweet ones. Only soda is not recommended. Another prerequisite is that its duration 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 supporters of the technique.

benefit

The authors of the weight loss drinking system argue that such a diet has sufficient nutritional and energetic values to cover the needs of the body, so the concern can only be psychological. Also, purely theoretically, it promises:

• in the first stage - cleansing of empty organs, which is evidenced by the appearance of secretions from the body and mucous plaques on the tongue;
• then the kidneys, liver (dense organs) begin to clear, which is accompanied by unpleasant sensations in this area;
• the final stage takes place at the cellular level.

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

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

A day of fasting can provide tangible health benefits, but a 30-day fast is stressful, leading to irreversible processes in the body.

With the wrong exit from such a nutritional system, the body can refuse to eat, which is fraught with the development of anorexia.

The term "swell of hunger" is a definition of a medical pathology, which becomes more pronounced in a 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 undisputed, as health will leave it along with the weight.

RICE

The effect of weight loss on rice days 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 satiety. Of all the rice diet options, the most effective are those based on using porridge made from pre-soaked rice for breakfast, followed by 4 hours of abstinence from drinking and eating. This technique allows you to lose weight visibly and cleanse the whole body.

benefit

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:

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

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

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When performing a cleansing function, rice washes not only harmful but also beneficial substances. In this case, defecating absolutely all the salts makes it difficult for the heart muscle to work. Problems with the cardiovascular system, diabetes and kidney stones can also occur. To avoid such an outcome, it is not recommended to adhere to the rice mono-diet for a long time, as weight loss will be achieved at the cost of causing irreparable damage to the body.

Energy diets

Diets can be classified not only by such basic parameters as their 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 some natural products or common dishes. In addition, there are systems based on the partial or complete replacement of meals with specially formulated food products - cocktails.

benefit

Energetic diet cocktails are characterized by the following properties:

• can replace or supplement the usual diet;
• allows you to check its daily calorie content;
• help to get rid of excess pounds;
• provide the body with proteins, vitamins, trace elements, amino acids;
• give a load of liveliness and activity.

These qualities are really useful, but there is nothing unique in them - they are all possessed by ordinary healthy food.

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

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

Damage from cocktails can be whether you use them for breakfast, lunch, dinner, or even more often. Replacing a meal with it really helps in normalizing weight. Although the result depends only on the correctness of the composition of the whole diet.

"Golden" rules for weight loss without harm

Competent disposal of extra pounds extends to the observance of some important rules. The main principle is that weight loss should be harmless. This requires:

1. Slow weight loss - the rate of weight loss is not more than 4 kg per month, with more intense weight loss, hidden and visible health problems develop, the work of many organs and systems breaks down, various diseases develop, chronic diseasesdeteriorate, and as a result, lost pounds quickly return.
2. To speed up the metabolic process - this can be done with the help of a properly composed diet or by adding products to it that activate metabolic processes, for example, apple cider vinegar, which is drunk before meals by diluting a tablespoon in a glass of water.
3. Drink plenty of fluids - water also speeds up the metabolic process, and also promotes active breakdown of fats, reduces hunger.
4. Eliminate strict diets - very strict restrictions are allowed only on fasting days.

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

• the calorie content in the diet should be calculated depending on the required minimum of calories, taking into account individual characteristics and lifestyle;
• in the menu, the balance of proteins, fats, carbohydrates must be respected;
• the basis of the diet should be your favorite food or at least acceptable, otherwise weight loss will be unpleasant and ineffective;
• you can not set unattainable goals for yourself - the reduction of weight indicators should take into account the peculiarities of physiology, constitution, age and other individual parameters;
• it is necessary to monitor the state of health, in case of a sharp deterioration of 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. It is necessary to prepare for this process physically and mentally. Weight loss will be followed by fatigue and constant tiredness.