A healthy diet

Safe diets not only improve your health, but also help you lose weight permanently. Learn the 4 signs of a safe diet and 2 signs of a balanced diet so you can lose weight safely and easily.

The basic principles of any diet designed to lose weight without compromising health are:

• a 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 cannot be monitored for more than 3 days, or even better, a one-day landing.

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

Types of harmless effective diets

Completely harmless diets do not exist because they always mean that there are limitations that make the body stressful, make it get used to new foods, 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 body adaptation), in addition, allows you to improve your health, feel very comfortable. Their result is not achieved too quickly, but persists for a long time and often for ages. Optimal in this regard are considered sustainable diets, the name of which speaks for itself.

Thrifty

Weight loss with a gentle method is a proper nutrition system based on the consumption of healthy food and the abandonment of unhealthy or too high calorie food. Creating a mild diet menu is quite simple and is the complete opposite of traditional "hungry" diets. It is for 21 days without losing up to 4-5 kg of excess weight.

The menu

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

The first week

Option 1:

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

Option 2:

• breakfast - a sandwich made of black bread, butter, a piece 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 portion of boiled fish, 2 potatoes in "uniforms", herbs, celery;
• afternoon tea - fresh fruit, biscuit cookies;
• dinner - a cup of milk with honey, 2 slices of black bread.

Second week

Option 1:

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

Option 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 cracklings;
• dinner - low-fat cheese, tea without sugar.

Third week

Option 1:

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

Option 2:

• breakfast - milk with honey, crackers;
• lunch - 2 black bread and sausage sandwiches without fat, vegetables, tea without sugar;
• lunch - fish broth with a piece of fish, vegetable stew with celery, two fried apples;
• afternoon tea - biscuit cookies, orange;
• dinner - black bread, boiled fish, celery, apples.

Soup

The basis for throwing the soup method is a soup prepared according to a special recipe. This method of throwing is the safest for the body and very beneficial for its recovery. It promotes weight loss, cleansing toxins and has a positive effect on the gastric mucosa.

To prepare the soup, you will need:

• onions - 7 pcs;
• celery - to taste (at least 1 bunch);
• cabbage - 1 head;
• lettuce pepper - 1 piece (green);
• tomatoes - 4 pcs (fresh or canned).

All ingredients are crushed, poured with water, then boiled - for 10 minutes, bring to a boil, stew for 30 minutes. You can add a little salt, but just before eating the dish. It is allowed to slightly change the recipe by adding other vegetables but not potatoes.

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

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

The best part is that the soup can be consumed in any amount as soon as a feeling of hunger occurs. The diet is for a week. This is fairly easy to follow, and 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 stressors;
• contraindications.

Before deciding on a diet, it is necessary to consider all its advantages, disadvantages and risks so that the result does not lead to frustration or 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.

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 if the diet is properly balanced.

The positive effects of a protein-free diet are based on the principle of stabilizing metabolism. Although nutritionists believe that this technique has almost nothing to do with weight loss because it is unsuitable for physical activity, it can damage and lose muscle tissue.

Damage

With a protein-free diet, weight loss can be related to the fact that foods that do not contain protein are high in fat and carbohydrates. Therefore, this technique is necessary as an adjunct treatment for certain diseases, but it will be completely useless and even harmful when losing weight.

Gluten free

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

• weight loss with minimal effort up to 3 kg per week;
• intensive purification of toxins;
• low-calorie but balanced diet;
• a varied menu that does not exhaust the body.

It should be borne in mind that gluten can be found not only in flour, but also in many other products - groats, meat products, semi-finished products, sauces, confectionery, canned food, alcoholic beverages, packaged juices. Gluten-free diets allow only fresh natural products:

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

Benefits

For those who want to lose weight by following a gluten-free diet, the diet helps:

• get rid of 10 kg per month;
• determine the work of the digestive system;
• get rid of toxins, slag, radionuclides;
• normalize sugar levels.

Damage

When the main sources of gluten - cereals - are removed from the diet, the body begins to lack fiber, many vitamins and minerals, including such important 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 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 many variants of such methods, many of which are called low-carbohydrate or non-carbohydrate, but the essence of each of them is that the basis of the diet is protein.

Benefits

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

• fiber and protein are digested for a long time, giving a long-lasting feeling of satiety;
• protein supports cell regeneration, which contributes to good skin condition, which often suffers from weight loss;
• fat deposits are broken down to provide energy to the body, while new stores are not created due to a lack of carbohydrates, their main fat "suppliers".

Damage

Adherence to a carbohydrate-free diet can cause side effects:

• increased 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 by glucose reduces mental activity;
• excess protein increases the risk of cardiovascular disease and tumors;
• rapid removal of water from tissues before active fat burning is high dehydration;
• lack of vitamins or minerals reduces immunity;
• delayed, severe or insufficient bowel emptying (constipation) does not ensure quality bowel cleansing, causes accumulation of toxins, retention of toxins.

Without salt

Salt-free foods were originally designed as therapeutic, but because of the noticeable weight loss seen when used in conjunction with improvement, many have dropped it. Although improper consumption of a salt-free diet, the benefits and harms of avoiding salt can be completely incomparable, as the harms to health can negate any effort to get rid of the extra pounds.

Salt is not only an additive that improves 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 rule out the use of salt, but only limits it to a minimum.

A salt-free diet is based on the following principles:

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

Benefits

Salt-free foods help to:

• eliminate the consequences of excessive salt consumption;
• to improve health, general well-being, human appearance;
• get rid of overweight, cellulite, edema.

Damage

A salt-free diet is completely forbidden in two cases:

• in high heat;
• with increasing physical activity.

Buckwheat

The buckwheat diet is also considered one of the most effective ways to lose weight, as this grain is low in carbohydrates but high in fiber, vitamins and trace elements. At the same time, the technique based on the use of steam buckwheat has its own pros and cons, and the harm of buckwheat diet depends on its specific properties - duration, requirements, restrictions.

Buckwheat slimming can be for one day or several days, in addition, it allows you to consume only one porridge or in addition to other dietary products. The most severe weight loss of buckwheat lasts 14 days and involves the use of only one steamed buckwheat in any quantity. A little fat-free kefir is allowed, as well as at least 2 liters of clean water. The less stringent buckwheat diet includes vegetables, fruits and other low-calorie dishes.

Benefits

Nutritionists call the main advantage of buckwheat the ability to cleanse the body and regulate metabolism. It is useful to unload such porridge after a rich meal to get rid of the 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 fluids begins, which contributes to a rapid weight loss;
• after 2-3 days instead of liquid fatty deposits begin to decompose and excrete;
• hunger is practically not felt, because porridge can be eaten indefinitely, while the body does not receive additional carbohydrates with calories, but vitamins, trace elements, amino acids, natural fiber.

Damage

A one-time diet of buckwheat is strictly prohibited:

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

In such cases, you can resort to a less strict version of the buckwheat diet, which is a balanced diet and includes many other healthy foods.

Low in calories

Reducing calories to lose weight is the most common method of losing. However, keeping calories to a minimum is particularly detrimental to health. In particular, the damage of low-calorie diets becomes noticeable if they continue for a long time 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.

Benefits

The benefits of a low-calorie diet can only be talked about when it is curative and prescribed by a doctor for medical reasons. Such a diet is advisable only in the case of obesity, which is a large excess of body weight, which leads to serious complications. In such cases, reducing the calories helps to improve the patient's condition, but this technique should only be followed until normal weight is reached. Then we need to move to a rational food system.

The second case where we can talk about the benefits of a low calorie diet is fasting days. A proper fasting day helps the body cleanse, get rid of toxins, remove excess fluids and normalize its work. Prolonged starvation to lose weight can be very detrimental to your health.

Damage

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

• vitamins and other beneficial substances begin to be absorbed much worse, immunity deteriorates significantly;
• lack of fat disrupts cell renewal and growth processes;
• lack of the required amount of fatty acids develops a state of depression, attention deficit disorder, schizophrenia.

Reasonable weight loss is a long process that does not tolerate rush, as dramatically lost pounds usually return.

Drink

Drinking is considered one of the most difficult as it means giving up solid foods altogether. You can eat only liquid food and dishes without restrictions. Suitable for anything drunk - dairy or sour milk products, broths, any beverages, including sweets. 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 purely theoretical, as it is described only by technical proponents.

Benefits

The authors of the weight loss drinking system claim that such a diet has enough nutritional and energy value to meet the needs of the body, so the discomfort can only be psychological. In addition, it is purely theoretical to promise:

• in the first stage - cleansing of the hollow organs, as evidenced by the appearance of secretions from the body and mucous plaque on the tongue;
• then begins to cleanse the kidneys, liver (dense organs), which is accompanied by unpleasant sensations in this area;
• the last stage takes place at the cellular level.

Therefore, the weight should be reduced by 15 kg, while the harm of drinking a diet will be really real, not "promised".

Damage

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

A day of fasting can bring tangible health benefits, but starvation for 30 days is stressful, causing irreversible processes in the body.

Improper withdrawal from such a diet can cause the body to refuse to eat, which is fraught with the development of anorexia.

The term "bloating" is a designation for a medical pathology that is most pronounced in the diet.

Of course, during a month of hunger strike, it is quite possible to get rid of 15 kg of excess weight. However, the benefits and harms of such weight loss will be completely unmatched, as health will leave it along with weight.

Rice

The effects of losing weight on rice days depend on toxins and toxin cleansing due to the rice’s ability to absorb all the harmful substances and then remove them from the body. At the same time, the complex carbohydrates in the grain provide energy for a long time, creating a feeling of satiety. Of all the rice diet options, the most effective are those based on the use of porridge made from pre-soaked rice for breakfast, followed by 4 hours of abstinence from drinking and eating. This technique allows you to significantly lose weight and cleanse the whole body.

Benefits

In addition to removing all the excess from the body, rice is saturated with B vitamins and amino acids, which have a positive effect on the brain, nervous system condition and appearance. In addition, the rice diet allows:

• get rid of an extra 10 pounds a month;
• to normalize metabolic processes;
• improve gastrointestinal function.

However, not everything is that simple, as the rice diet has not only benefits but also some harm if you stick to it for a long time or break the rules.

Damage

In the course of its cleaning function, rice washes away not only harmful but also beneficial substances. In this case, with absolutely all the salts released, the heart muscle is hard to work with. There can also be problems with the cardiovascular system, diabetes and kidney stones. To avoid such a result, it is not recommended to follow a long-term rice diet for a long time, as weight loss will be achieved at the cost of irreparable damage to the body.

Energy diets

Diets can be classified not only according to basic parameters such as duration, menu, severity of restrictions, their benefits and harms. Nevertheless, most weight loss methods have one thing in common - they involve the use of certain natural products or regular meals. In addition, there are systems based on the partial or complete replacement of dishes by specially designed food products - cocktails.

Benefits

Dietary energy cocktails have the following characteristics:

• may replace or supplement the usual diet;
• allows you to control the amount of calories per day;
• help get rid of extra pounds;
• to supply the body with proteins, vitamins, microelements, amino acids;
• provide a refreshment and activity fee.

These properties are really useful, but they have nothing unique - they all have regular healthy food.

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

Damage

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

Cocktails can be harmful if you take 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 correctness of the composition of the whole diet.

The "golden" rules for losing weight without harm

Competent removal from extra pounds is based on adherence to several important rules. The basic principle is that weight loss should be harmless. This requires:

1. Slow weight loss - the speed of weight loss is not more than 4 kg per month, more intensive weight loss, hidden and obvious health problems, disruption of many organs and systems, development of various diseases, worsening of chronic diseases. and as a result, the lost pounds return quickly.
2. To speed up the metabolic process, this can be done with a well-designed diet or by adding products that activate metabolic processes, such as apple cider vinegar, which is taken before a meal by diluting a spoonful in a glass of water. .
3. Drink plenty of fluids - water also speeds up the metabolic process, also promotes active fat breakdown, reduces hunger.
4. Eliminate strict diets - too strict restrictions are only allowed on fasting days.

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

• the calories in the diet should be calculated taking into account the required minimum calories, taking into account individual characteristics and lifestyle;
• the balance of protein, fat and carbohydrates must be maintained in the menu;
• the basis of the diet should be your favorite or at least acceptable food, otherwise losing weight will be inconvenient and ineffective;
• you can't set unattainable goals - weight loss 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 severe deterioration of health, stop slimming and consult a doctor.

Also, it is not recommended to start and end the diet suddenly. It is necessary to prepare physically and mentally for this process. There is no way to lose weight - it should be designed to improve health and prolong life.