healthy diets

Safe diets not only improve your health but also help you lose weight permanently. Find out 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, it is not possible to observe it for more than 3 days, and even better, to arrange a one-day discharge.

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

Types of harmless effective diets

There are no absolutely harmless diets, as they always involve the presence of restrictions that become stress for the body, make it accustom to new foods and work a little differently. At the same time, there are very effective diets, the observance of which causes minimal harm to health, even purely symbolic (if we talk about the adaptation of the body), and also allows you to improve your health, feeling very comfortable. Their result is not achieved too quickly, but remains for a long time, and often forever. Optimal in this regard are considered thrifty diets, the name of which speaks for itself.

savings

Losing weight with a sweet method is a system of proper nutrition based on the use of healthy foods and the refusal of unhealthy or too high-calorie foods. The sweet diet menu is fairly simple to compose, and is also the exact 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 weight reduction boils down to the fact that for each of the three weeks, two menus are offered, alternating on alternate days. It is mandatory to consume celery, which speeds up the metabolism.

The first week

Option number 1:

• breakfast: a cup of milk with a teaspoon of honey, a stale bun;
• lunch - a sandwich of black bread, butter, a slice of celery, unsweetened tea;
• lunch - vegetable soup, a slice of boiled beef, 2 potatoes "in uniform", coleslaw with celery;
• afternoon snack - vegetable cuts, crackers;
• dinner - 250 ml of low-fat kefir, a bun of black bread, butter, a slice of celery.

Option number 2:

• breakfast - a sandwich of black bread, butter, a slice of celery, unsweetened tea;
• lunch - 250 ml of low-fat kefir, sandwich of black bread with butter, vegetable salad with beets, celery;
• lunch - chicken broth, a portion of boiled fish, 2 potatoes "in uniform", herbs, celery;
• afternoon tea - fresh fruit, biscuits;
• dinner - a cup of milk with honey, 2 slices of black bread.

Second week

Option number 1:

• breakfast - fresh fruit, 3 croutons;
• lunch - a sandwich of black bread, butter, feta;
• lunch - vegetable soup, lean meat, carrot salad with celery, jelly;
• afternoon tea - 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 skinless chicken, herbal tea without additives;
• lunch - lean borscht, boiled fish, salad with beets, celery;
• afternoon tea - milk with crackers;
• dinner - low-fat cheese, unsweetened tea.

Third week

Option number 1:

• breakfast - black bread, jam, coffee;
• lunch - boiled egg, sandwich with black bread and butter, vegetable slices;
• lunch - mushroom soup with herbs, celery, lean cutlet, fresh vegetables;
• afternoon tea - apple, crackers;
• dinner - 250 ml of 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 broth with a piece of fish, vegetable stew with celery, two baked apples;
• afternoon tea - biscuits, orange;
• dinner - black bread, boiled fish, celery, apple.

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. Promotes weight loss, cleansing of 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;
• salad pepper - 1 piece (green);
• tomatoes - 4 pieces (fresh or canned).

All ingredients are chopped, poured with water, then cooked - 10 minutes with strong boiling, 30 minutes in simmer mode. You can add a little salt, but just before eating the dish. The recipe can change slightly by adding other vegetables, but not the potatoes.

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

• the first day - fruit;
• the second - vegetables (except legumes, potatoes);
• third - vegetables, fruits;
• the fourth - 250 ml of skimmed 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 can be consumed in any quantity as soon as the feeling of 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 harms of popular diets

The benefits and harms of diets depend on several factors:

• duration;
• severity of restrictions;
• variety of menus;
• the presence of stressors;
• contraindications.

Before deciding on the choice of a diet, it is necessary to take into account 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.

Without protein

The essence of a protein-free diet is to limit the amount of protein to 20% of all nutrients consumed daily. In this case, it is necessary to drink at least 2 liters of clean water, if there are no contraindications.

Benefit

The advantage of a protein-free diet is that it helps to get rid of the above problems. Also, reducing the amount of protein entering 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 this technique has almost nothing to do with weight loss, as it doesn't work well with physical activity, it can lead to muscle damage and loss.

damage

If you follow a protein-free diet, the damage to weight loss may be due to the fact that the composition of foods that do not contain proteins contain a lot of fats and carbohydrates. Therefore, this technique is indispensable as an additional treatment in the presence of certain diseases, but it will be absolutely useless and even harmful for weight loss.

Gluten free

Gluten is a vegetable protein found in cereals that makes baked goods soft. 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 exhaust 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, sweets, canned food, alcoholic beverages, packaged juices. In general, with a gluten-free diet, only fresh natural products are allowed:

• vegetables, fruits, honey;
• eggs, meat;
• legumes, soy, seeds, nuts;
• gluten-free flours 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;
• establish the work of the digestive system;
• get rid of toxins, slags, radionuclides;
• normalize sugar levels.

damage

The 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 such important ones as:

• iron, calcium;
• vitamins of group B;
• 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 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 options for such methods, many of which are called low-carb or no-carb, but the essence of each of them boils down to the fact that the basis of the diet is protein.

Benefit

A reasonable reduction in the amount of carbohydrates, along with the addition of protein and fiber products to 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 fullness;
• proteins support cell regeneration, which contributes to the good condition of the skin, which often suffers from weight loss;
• fat deposits are broken down to provide energy to the body, while no new deposits are formed due to a lack of their main fat "suppliers" - carbohydrates.

damage

If you follow a carbohydrate-free diet, the damage can manifest itself with its side effects:

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

Without salt

Salt-free food was originally developed as a therapeutic, but because due to its use at the same time as the condition improved, noticeable weight loss was noted, it has been adopted by many who lose weight. Although, with the wrong use of a salt-free diet, the benefits and harms of avoiding salt can be completely immeasurable, as the damage to health can nullify all efforts to get rid of 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 exclude the use of salt, but only limits it to a minimal amount.

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

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

Benefit

Salt-free food 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.

damage

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

• during extreme heat;
• with increased physical exertion.

Buckwheat

The 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 harm of a buckwheat diet depends on its specific characteristics: duration, requirements, restrictions.

Weight loss on buckwheat can be for one day or several days, and also allows you to take only one porridge or in addition to other diet 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 and at least 2 liters of clean water are allowed. The diet of less strict buckwheat diets includes vegetables, fruits and other low-calorie dishes.

Benefit

Nutritionists call the main advantage of buckwheat its ability to cleanse the body and regulate metabolism. It is useful to dump on such porridge after abundant feasts to get rid of accumulated harmful substances. In addition, the benefits of buckwheat porridge are due to its other useful properties:

• immediately after the transition 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;
• you practically do not feel hungry, since porridge can be consumed indefinitely, while the body receives no additional carbohydrates with calories, but vitamins, trace elements, amino acids, natural fibers.

damage

The buckwheat monodiet is categorically contraindicated:

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

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

Few calories

Reducing calorie intake to lose weight is the most common method of losing weight. However, minimizing the calorie level is extremely bad for your health. Especially the harm of low-calorie diets becomes evident 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 diet products with low nutritional and energy value.

Benefit

It is possible to talk about the benefits of a low-calorie diet only when it is curative and is prescribed by a doctor for medical reasons. Such a diet is advisable only in the presence of obesity with a significant excess of body weight, which leads to the development of serious complications. In these cases, calorie reduction helps improve the patient's condition, but this technique should only be followed until normal weight is reached. So it is necessary to move to a rational food system.

The second case in which we can talk about the benefits of a low calorie diet are the days of fasting. A reasonable fasting day helps the body cleanse itself, get rid of toxins, remove excess fluids and normalize its work. Longer fasting for the purpose of losing weight can severely damage health.

damage

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 deteriorates significantly;
• the lack of fat leads to the interruption of the processes of cell renewal and growth;
• due to the lack of the required amount of fatty acids, depressive states, attention deficit disorder, schizophrenia develop.

Sensible weight loss is a long process that doesn't tolerate haste, as the kilograms lost dramatically tend to come back.

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. Everything that is drunk is suitable: dairy or sour-milk products, broths, any drinks, including sweet ones. Only soda is not recommended. Another prerequisite is that its duration is exactly 30 days. As a result, you can achieve significant weight loss, but if we talk about the benefits, then it is purely theoretical, since it is described only by the supporters of the technique.

Benefit

The authors of the drinking slimming system argue that such a diet has sufficient nutritional and energy value to cover the needs of the body, so the discomfort can only be psychological. Furthermore, purely theoretically, it is promised:

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

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

damage

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

One day of fasting can provide tangible health benefits, but a 30 day fast is stressful and leads 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 "bloat with hunger" is a designation of a medical pathology, which becomes more pronounced with an alcoholic 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 immeasurable, as health will leave it along with the weight.

Rice

The effect of losing weight on rice days is based on cleansing toxins and toxins thanks to the ability of rice to absorb all harmful substances and thus 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 that rely on the use of soaked rice porridge for breakfast, followed by 4 hours of abstinence from drinking and eating. This technique allows you to significantly lose weight and cleanse the entire 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 10 extra pounds in one month;
• normalize metabolic processes;
• improve the work of the digestive tract.

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

damage

When performing a cleaning function, rice eliminates not only harmful, but also useful substances. In this case, the excretion of all salts makes it difficult for the heart muscle to work. Problems with the cardiovascular system, diabetes and kidney stones can also appear. To avoid such a result, it is not recommended to stick to the rice mono diet for a long time, since weight loss will come at the cost of causing irreparable harm to the body.

Energy diets

Diets can be classified not only on the basis of fundamental parameters such as duration, menu, severity of restrictions, their benefits and harms. Regardless, most methods of losing weight have one thing in common: they involve the use of certain natural products or ordinary dishes. In addition, there are systems based on the partial or complete replacement of meals with specially formulated food products - cocktails.

Benefit

Dietary energy cocktails are characterized by the following properties:

• it can replace or supplement the usual diet;
• allow you to control your daily calorie content;
• help get rid of extra pounds;
• provide the body with proteins, vitamins, trace elements, amino acids;
• give a charge of liveliness and activity.

These qualities are really useful, but they have nothing unique: they are all possessed by normal healthy food.

The main advantage of cocktails is the simplicity of preparation, but it loses all meaning if you take into account the rather high cost 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 they are used rationally and whether their use makes sense.

The harm of cocktails can be if you use them for breakfast, lunch, dinner, or even more often. Replacing a meal with it really helps normalize weight. Although the result depends solely on the correctness of the composition of the entire diet.

"Golden" rules for losing weight without harm

Competent disposal of extra pounds is based on observing 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 not 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 disrupted, various diseases develop , chronic diseases worsen, and as a result, the lost kilograms 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 that activate metabolic processes, for example, apple cider vinegar, which is drunk before meals by diluting a spoonful in a glass of water .
3. Drink plenty of fluids: water also accelerates the metabolic process and also promotes the active breakdown of fats, reduces hunger.
4. Eliminate strict diets - too strict restrictions are allowed only for fasting days.

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

• the calorie content of the diet should be calculated based on the required minimum of calories, taking into account individual characteristics and lifestyle;
• in the menu the balance of proteins, fats, carbohydrates must be observed;
• 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: the reduction of weight indicators should take into account the peculiarities of physiology, constitution, age and other individual parameters;
• it is imperative to monitor the state of health, in case of sharp deterioration in health, it is necessary to stop losing weight and consult a doctor.

It is also not recommended to start and end the diet abruptly. It is necessary to prepare for this process physically and mentally. Weight loss cannot be achieved in any way - it should be aimed at improving health and prolonging life.