Healthy diets

Safe diets not only improve your health, but also help you lose weight permanently. Learn 4 safe diet signs and 2 balanced diets that will 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 can not be observed for more than 3 days, and even better - to arrange a one-day unloading.

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

Types of safe effective diets

There are no completely safe diets, because they always mean restrictions that make the body stressful, 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 the adaptation of the body), as well as allows you to improve your health by feeling very comfortable. Their result is not achieved too quickly, but stays for a long time and often forever. The most optimal in this respect are considered to be gentle diets, the name of which speaks for itself.

Saving

Losing weight with a gentle method is a proper nutrition system based on the consumption of healthy foods and the rejection of unhealthy or too high calorie foods. The soft diet menu is quite simple to compile, and it is also the complete opposite of traditional "hungry" diets. It is designed for 21 days, losing up to 4-5 kg of excess weight.

Menu

The important point of losing weight coincides with the fact that two menus are offered for each of the three weeks, alternating every other day. It is imperative to use celery, which speeds up the metabolism.

The first week

Option 1:

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

Option 2:

• breakfast - sandwich with black bread, butter, celery slice, tea without sugar;
• lunch - 250 ml of low-fat kefir, bread sandwich with butter, vegetable salad with beets, celery;
• lunch - chicken broth, some boiled fish, 2 potatoes in "uniforms", greens, celery;
• afternoon tea - fresh fruit, biscuit cookies;
• dinner - a cup of milk with honey, 2 slices of black bread.

The second week

Option 1:

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

Option 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, salad with beets, celery;
• afternoon tea - milk with crackers;
• dinner - low-fat cheese, tea without sugar.

Third week

Option 1:

• breakfast - black bread, jam, coffee;
• lunch - boiled egg, bread and butter sandwich, vegetable slices;
• lunch - mushroom soup with greens, celery, low-fat meatballs, fresh vegetables;
• afternoon tea - apple, crackers;
• dinner - 250 ml of natural yogurt, aged bun.

Option 2:

• breakfast - milk with honey, crackers;
• lunch - 2 black breads and sausage sandwiches without lard, 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, apple.

Soup

The basis of the soup method for weight loss is soup made according to a special recipe. This weight loss method is the safest 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:

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

All ingredients are chopped, pour water, then cook - 10 minutes with vigorous boiling, 30 minutes in boiling mode. You can add a little salt, but just before eating. The recipe is allowed to change slightly, adding other vegetables but not potatoes.

In addition to soup, the following foods must be added to the diet:

• 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 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 you feel hungry. The diet is for a week. It is quite easy to follow, while weight loss can be 3-4 kg.

Benefits and harms of popular diets

The benefits and harms of nutrition depend on several factors:

• duration;
• severity of restrictions;
• diversity of the menu;
• presence of stressors;
• contraindications.

Before deciding on a diet, all its advantages, disadvantages and risks must be taken into account, so that the result does not lead to disappointment or the need for long-term treatment with the consequences of weight loss.

Does not contain 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 advantage 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 effects of a protein-free diet are based on the principle of metabolic stabilization. Although nutritionists believe that this method 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.

Harm

If you follow a protein-free diet, weight loss can be detrimental because protein-free foods are high in fat and carbohydrates. Therefore, this technique is indispensable as an additional treatment in the presence of certain diseases, but for weight loss it will be absolutely useless and even harmful.

Gluten free

Gluten is a vegetable protein found in grains that makes bakery products fluffy. For those who want to lose weight, the 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 tire the body.

It should be borne in mind that gluten can contain not only flour, but also many other products - cereals, meat products, semi-finished products, sauces, sweets, canned food, alcoholic beverages, packaged juices. Only fresh natural products are allowed in a gluten-free diet:

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

Benefit

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

• get rid of 10 kg within a month;
• to create the work of the digestive system;
• get rid of toxins, contaminants, radionuclides;
• normalize sugar levels.

Harm

Exclusion of the main sources of gluten, cereals, from the diet leads to a lack of fiber, many vitamins and minerals in the body, including important ones such 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 to be one of the most effective weight loss systems, involves the use of quite 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 restriction.

Such methods have a large number of options, many of which are called low-carbohydrate or non-carbohydrate, but the essence of each of them coincides with the fact that the diet is based on protein.

Benefit

Reasonable reduction of carbohydrate foods, as well as the addition of protein products and fiber to the diet has a positive effect on health during weight loss:

• digestion of fiber and protein takes a long time, ensuring a lasting feeling of satiety;
• protein supports cell regeneration, which promotes 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 formed due to the lack of their main fat "supplier" - carbohydrates.

Harm

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

• increased fat burning causes the formation and accumulation of special compounds in the blood - ketones that enter the urine, provoking the development of a dangerous disease - ketonuria;
• malnutrition of the brain with glucose reduces mental capacity;
• Excess protein increases the risk of cardiovascular disease and tumors.
• rapid removal of water from the tissues before active fat burning is associated with severe dehydration;
• lack of vitamins or minerals reduces immunity;
• delayed, difficult or insufficient bowel emptying (constipation) does not provide quality bowel cleansing, leads to accumulation of toxins, detention of toxins.

Without salt

Salt-free foods were originally designed to be therapeutic, but as they were taken at the same time as improvement, significant weight loss was observed, many of whom lost it. However, the benefits and harms of avoiding salt during a salt-free diet can be completely incomparable, as the damage to health can negate any effort to lose weight.

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 minimum.

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

• refusal of harmful products (fried, greasy, smoked, spicy, salt);
• eat steamed food (mainly vegetables);
• fractionated five meals a day in small portions.

Benefit

Salt-free food helps:

• to prevent the consequences of excessive salt intake;
• to improve health, general well-being, human appearance;
• get rid of excess weight, cellulite, edema.

Harm

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

• during extreme heat;
• with increased physical exertion.

Buckwheat

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

Losing buckwheat can be one or more days, and it also allows you to use only one porridge or in addition with 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 fat-free kefir and at least 2 liters of clean water are allowed. Less strict buckwheat diet includes vegetables, fruits and other low-calorie foods.

Benefit

Nutritionists call the main advantage of buckwheat the ability to cleanse the body and regulate metabolism. After many meals, it is useful to unload such porridge to get rid of the accumulated harmful substances. In addition, the benefits of buckwheat porridge are associated with other useful properties:

• immediately after the transition to buckwheat begins the process of removing excess fluid, which promotes rapid weight loss;
• after 2-3 days, fat deposits begin to break down and be released instead of liquid;
• hunger is practically not felt, because porridge can be eaten indefinitely, while the body with calories receives additional carbohydrates, but vitamins, trace elements, amino acids, natural fibers.

Harm

Buckwheat mono-diet is categorically contraindicated:

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

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

Low calorie

Reducing calories for weight loss is the most common method of weight loss. However, reducing calorie levels to a minimum is extremely detrimental to health. The harm of ultra-low calorie diets becomes noticeable if they are continued for a long time for no apparent reason. The essence of most of these techniques is to consume no more than 800-1000 calories a day. At the same time, dietary products with low nutritional and energy value are preferred.

Benefit

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 recommended only in the case of obesity with significant overweight, which leads to the development of serious complications. In such cases, reducing the caloric 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 fasting days. A sensible fasting day helps the body to cleanse, get rid of toxins, remove excess fluid and normalize its work. Prolonged fasting for weight loss can significantly damage your health.

Harm

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

• vitamins and other useful substances begin to be absorbed much worse, immunity deteriorates significantly;
• lack of fat causes disruption of cell regeneration and growth processes;
• due to the lack of the required amount of fatty acids, depressive states, attention deficit disorders, schizophrenia develop.

Reasonable weight loss is a long process that is not rushed, as dramatically lost pounds tend to return.

Drinking

The drink is considered one of the most difficult because it means the complete rejection of solid food. You can eat only liquid food and meals without restrictions. Everything that is drunk is suitable - dairy or sour dairy products, broths, any drinks, including sweets. Just a penalty is not recommended. Another prerequisite is that it must last exactly 30 days. As a result, you can achieve significant weight loss, but if we talk about the benefits, then it is purely theoretical, because it is described only by technical supporters.

Benefit

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

• in the first stage - cleansing of the hollow organs, as evidenced by the appearance of body secretions and the plaque of the mucosa on the tongue;
• then the kidneys, liver (dense organs) begin to cleanse, 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, while the harm of dieting will be really real, not "promised".

Harm

Any problems that may arise during or as a result of such weight loss are related not only to the stringent requirements of such a technique, but to its duration.

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

Improperly leaving such a diet can cause the body to refuse to eat, which is fraught with the development of anorexia.

The term "hunger rash" is a term for a medical pathology that is most pronounced in the diet.

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

Rice

The effects of weight loss on rice days are based on the cleansing of toxins and toxins, thanks 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 the use of porridge 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.

Benefit

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

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

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

Harm

During the cleaning function, rice rinses not only harmful but also useful substances. In this case, the excretion of all salts makes it difficult for the heart muscle to function. There may also be problems with the cardiovascular system, diabetes and kidney stones. To avoid this result, it is not recommended to stick to the rice mono-diet for a long time, as weight loss will be achieved at a price that causes irreversible damage to the body.

Energy diets

Diets can be classified not only by basic parameters such as duration, diet, severity of restrictions, their benefits and harms. Apart from all this, most weight loss methods have one thing in common - they involve the use of certain natural products or regular foods. In addition, there are systems based on the partial or complete replacement of meals with specially prepared food products - cocktails.

Benefit

Energy diet cocktails have the following properties:

• may replace or supplement the normal diet;
• allows you to control its daily caloric content;
• to help get rid of extra pounds;
• to provide the body with proteins, vitamins, microelements, amino acids;
• ask for liveliness and activity.

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

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

Harm

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 and whether it makes sense to use them.

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 whole diet.

The "golden" rules for weight loss without harm

Competent disposal of extra pounds is based on compliance with a number of important rules. The main principle is that weight loss must be safe. It takes:

1. Slow weight loss - weight loss is no more than 4 kg per month, more intensive weight loss, hidden and obvious health problems, many organs and systems are disrupted, various diseases develop, chronic diseases worsen, and the resulting lost weight returns 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 drunk before a meal, diluting a tablespoon of water in a glass. .
3. Drink plenty of fluids - water also speeds up the metabolic process, as well as promotes the active breakdown of fat, reduces hunger.
4. Exclude strict diets - too strict restrictions are only allowed 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 depending on the required minimum calories, taking into account individual characteristics and lifestyle;
• the balance of proteins, fats and carbohydrates must be observed in the menu;
• your diet should be based on your favorite or at least acceptable foods, otherwise weight loss will be inconvenient and inefficient;
• you cannot set unattainable goals - when reducing weight, the peculiarities of physiology, structure, age and other individual parameters must be taken into account;
• It is imperative to monitor your health, stop losing weight and consult a doctor in the event of a sudden deterioration in your health.

In addition, it is not recommended to start and stop the diet suddenly. This process requires physical and mental preparation. There is no way to lose weight - it must be aimed at improving health and prolonging life.