Safe diets not only improve your health, they also help you lose weight permanently. Learn 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 harming your 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 cannot be observed for more than 3 days, and better yet - arrange a one-day download.
To get rid of 5-10 pounds or more, you must choose extremely balanced methods.
Types of Harmless Effective Diets
There are no absolutely harmless diets, as they always imply the presence of restrictions that become stress for the body, which 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 damage, even purely symbolic to health (if we are talking about adaptation of the body), and also allows you to improve your health by feeling very comfortable. Its result is not achieved very quickly, but it lasts for a long time, and often forever. Ideal in this regard are considered economy diets, whose name speaks for itself.
Economy
Losing weight with a gentle method is a system of proper nutrition based on using healthy foods and rejecting unhealthy or high-calorie foods. The bland diet menu is quite simple to compose and is also the complete opposite of traditional "hunger" diets. It is designed for 21 days with a loss of up to 4-5 kg of excess weight.
Menu
The essence of saving weight comes down to 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 the metabolism.
First week
Option number 1:
- breakfast - a cup of milk with a teaspoon of honey, a stale bread;
- lunch - a black bread sandwich, butter, a slice of celery, unsweetened tea;
- lunch - vegetable soup, a slice of cooked steak, 2 potatoes "in uniform", coleslaw with celery;
- afternoon snack - vegetable cuts, cookies;
- dinner - 250 ml nonfat kefir, a black bread sandwich, butter, a slice of celery.
Option number 2:
- breakfast - a black bread sandwich, butter, a slice of celery, unsweetened tea;
- lunch - 250 ml skimmed kefir, black bread sandwich with butter, vegetable salad with beetroot, celery;
- lunch - chicken stock, a portion of cooked 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 - a sandwich of black bread, butter, feta cheese;
- lunch - vegetable soup, lean meat, carrot salad with celery, jam;
- afternoon tea - biscuit 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 - low-fat borscht, boiled fish, salad with beetroot, celery;
- afternoon tea - milk with biscuits;
- dinner - low-fat cheese, sugar-free tea.
Third week
Option number 1:
- breakfast - black bread, jam, coffee;
- lunch - boiled egg, black bread with butter sandwich, vegetable slices;
- lunch - herb mushroom soup, celery, low-fat cutlet, fresh vegetables;
- afternoon tea - apple, biscuits;
- dinner - 250 ml of natural yoghurt, stale bread.
Option number 2:
- breakfast - milk with honey, biscuits;
- lunch - 2 sandwiches of black bread and sausage without lard, vegetables, tea without sugar;
- lunch - fish broth with a piece of fish, vegetable broth with celery, two baked apples;
- afternoon tea - biscuit biscuits, orange;
- dinner - black bread, boiled fish, celery, apple.
Soup
The basis of the soup method to lose weight is soup prepared according to a special recipe. This weight loss method is the safest for the body and very good for your recovery. Promotes weight loss, cleansing of 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;
- pepper salad - 1 piece (green);
- tomatoes - 4 pieces (fresh or canned).
All ingredients are chopped, poured with water and then boiled - 10 minutes in a high boil, 30 minutes in boiling mode. You can add a little salt, but before eating the dish. The recipe may change slightly when adding other vegetables but not potatoes.
In addition to soup, you should definitely add the following foods to your diet:
- the first day - fruit;
- the second - vegetables (except for vegetables, potatoes);
- third - vegetables, fruits;
- the fourth - 250 ml of skimmed milk, 4 bananas;
- fifth - 400 g of cooked meat, 6 tomatoes;
- sixth - 400 g of cooked chicken, any vegetables except vegetables and potatoes;
- seventh - just brown rice.
The best thing is that the soup can be consumed in any quantity as soon as the feeling of hunger appears. The diet is planned for one week. It is quite easy to follow, while weight loss can reach 3-4 kg.
The 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 to choose 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 a 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 per day. In this case, it is necessary to drink at least 2 liters of clean water, if there are no contraindications.
To benefit
The benefit of a protein free diet is that it helps to get rid of the above problems. Also, 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, because it doesn't work well with physical activity, it can lead to damage and loss of muscle tissue.
Hurt
If you follow a protein-free diet, the detriment to weight loss may be due to the fact that the composition of non-protein foods contains 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 grains that makes baked goods fluffy. For those who want to lose weight, the technique is quite effective, providing:
- weight loss with minimal effort of up to 3 kg per week;
- intensive cleaning 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 foods, alcoholic beverages, packaged juices. In general, with a gluten-free diet, only fresh natural products are allowed:
- vegetables, fruits, honey;
- eggs, meat;
- pulses, soybeans, seeds, nuts;
- gluten-free flour and cereals (buckwheat, corn, millet, rice), potato starch;
- butter, vegetable oil.
To benefit
For those who want to lose weight on a gluten-free diet, diet helps:
- get rid of 10 kg in a month;
- to establish the work of the digestive system;
- get rid of toxins, slags, radionuclides;
- normalize sugar levels.
Hurt
The exclusion from the diet of the main sources of gluten - cereals - leads to the fact that the body begins to show a deficiency of fiber, many vitamins and minerals, including some important ones such as:
- iron, calcium;
- B vitamins;
- folic acid.
Protein (low carbohydrate, no carbohydrate)
Protein is a great way to lose weight without feeling hungry. This technique, 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 in direct proportion to the degree of its limitations.
There are a large number of options for these methods, many of them are called low-carb or no-carb, but the essence of each one comes down to the fact that the basis of the diet is protein.
To benefit
A reasonable reduction in the amount of carbohydrate foods, along with the addition of 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 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 supply the body with energy, while new deposits are not formed due to a lack of its main "suppliers" of fat - carbohydrates.
Hurt
If you follow a carbohydrate-free diet, the damage can be manifested by its side effects:
- increased fat burning causes the formation and accumulation of special compounds in the blood - ketones, which enter the urine, causing the development of a dangerous disease - ketonuria;
- insufficient brain nutrition with glucose reduces mental performance;
- too much protein increases the risk of cardiovascular disease and tumors;
- rapid removal of water from tissues, preceding active fat burning, is fraught with severe dehydration;
- vitamin or mineral deficiency reduces immunity;
- delayed, difficult or insufficient bowel emptying (constipation) does not provide high quality bowel cleansing, leads to accumulation of toxins, retention of toxins.
Without salt
The salt-free food was originally developed as a therapeutic food, but as a result of its use simultaneously with the improvement of the condition, a noticeable weight loss was noted, it was adopted by many who lost weight. However, with the incorrect 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 shed those 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.
Salt-free nutrition is based on the following principles:
- refusal of harmful products (fried, greasy, smoked, spiced, salted);
- eating steamed dishes (mainly vegetables);
- five divided meals a day in small portions.
To benefit
Foods without salt help:
- eliminate the consequences of excessive salt intake;
- improve a person's health, general well-being, appearance;
- get rid of excess weight, cellulite, edema.
Hurt
A salt-free diet is absolutely contraindicated in two cases:
- during extreme heat;
- with greater physical effort.
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 using steamed buckwheat has its pros and cons, and the harms of a buckwheat diet depend on its specific characteristics - duration, requirements, restrictions.
Weight loss with buckwheat can be for a day or several days, and it also allows you to take just one porridge or additionally with other diet products. The most severe weight loss of buckwheat lasts 14 days and involves the use of just one steamed buckwheat in any amount. A little non-fat 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.
To benefit
Nutritionists consider the main advantage of buckwheat its ability to clean the body and regulate metabolism. It is helpful to flush out such porridge after copious feasts to get rid of accumulated harmful substances. Also, the benefits of buckwheat porridge are due to its other useful 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 start to break down and be excreted;
- practically no hunger is felt, since the porridge can be eaten indefinitely, while the body does not receive additional carbohydrates with calories, but vitamins, trace elements, amino acids, natural fibre.
Hurt
Buckwheat mono-diet is categorically contraindicated:
- in the presence of gastrointestinal diseases;
- with diabetes mellitus;
- during pregnancy and lactation.
In these cases, you can turn to a less rigid version of the buckwheat diet, one whose diet is balanced and includes a range of other healthy foods.
low calorie
Reducing calorie intake 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 noticeable 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 a day. At the same time, preference is given to dietary products with low nutritional and energy value.
To benefit
It is possible to talk about the benefits of a low-calorie diet only when it is curative and prescribed by the doctor for medical reasons. This diet is only advisable in the presence of obesity with significant excess body weight, which leads to the development of serious complications. In these cases, reducing the caloric content helps to improve the patient's condition, but this technique should only be followed until reaching normal weight. So you need to switch to a rational food system.
The second case in which we can talk about the benefits of a low-calorie diet is fasting days. A reasonable fast day helps the body to purify itself, get rid of toxins, remove excess fluid and normalize its work. Longer fasting, in order to lose weight, can be very harmful to health.
Hurt
Dietary calorie restriction 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 significantly deteriorates;
- fat deficiency leads to interruption of cell renewal and growth processes;
- due to the lack of the necessary amount of fatty acids, depressive states, attention deficit disorder, schizophrenia develop.
Reasonable weight loss is a long process that cannot be rushed, as drastically lost pounds tend to return.
drinking
Drinking is considered one of the most difficult as it involves a complete rejection of solid foods. You can only eat liquid foods and unrestricted meals. Everything that is drunk is suitable - dairy or sour dairy products, broths, any beverages, including sweets. Soda alone 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's purely theoretical, as it's only described by the supporters of the technique.
To benefit
The authors of System Drinking for Weight Loss argue that such a diet has enough nutritional and energy value to cover the body's needs, so the discomfort can only be psychological. Furthermore, purely theoretically, it is promised:
- in the first phase - the cleaning of Organs hollow organs, evidenced by the appearance of secretions from the body and mucous plaque on the tongue;
- then the kidneys, the 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, the weight loss should be 15 kg, while the dietary loss will actually be real, not "promised".
Hurt
Any problems that can arise during or as a result of such weight loss are due not so much to the strict requirements of such a technique, but 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 output from such a nutritional system, the body can refuse to eat, which is fraught with the development of anorexia.
The term "hunger swell" is a designation of a medical condition, which becomes more pronounced on a drinking diet.
Of course, in a month of hunger strike it is perfectly possible to get rid of 15 kg of excess weight. But the benefits and harms of this weight loss will be absolutely immeasurable, as the health will leave it with the weight.
Rice
The weight loss effect on rice days is based on the cleansing of toxins and toxins due to the rice's ability to absorb all harmful substances and 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 based on the use of pre-soaked rice porridge for breakfast, followed by 4 hours of abstinence from drinking and eating. This technique allows you to visibly lose weight and clean your entire body.
To benefit
In addition to removing all the excess from the body, rice saturates it with B vitamins and amino acids, which have a positive effect on the brain, nervous system and appearance. Also, the rice diet allows you to:
- get rid of 5 extra pounds in one 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 harms to the rice diet if you follow it too long or break the rules.
Hurt
By performing a cleaning function, rice eliminates not only harmful substances, but also useful ones. In this case, the excretion of absolutely all salts hinders the functioning of the heart muscle. Problems with the cardiovascular system, diabetes and kidney stones can also appear. To avoid such a result, it is not recommended to stay for a long time on the rice mono-diet, as weight loss will be achieved at the expense of irreparable damage to the body.
energy diets
Diets can be classified not only by fundamental parameters such as duration, menu, severity of restrictions, their benefits and harms. Despite all this, most methods of losing weight have one thing in common - they involve the use of certain natural products or common dishes. In addition, there are systems based on the partial or total replacement of meals by specially formulated food products - cocktails.
To benefit
Energy diet cocktails are characterized by the following properties:
- can replace or supplement the usual diet;
- allow you to control your daily caloric content;
- helps get rid of extra pounds;
- provide the body with proteins, vitamins, trace elements, amino acids;
- give a load of liveliness and activity.
These qualities are really helpful, but there is nothing special about them - they are all possessed by common healthy foods.
The main advantage of cocktails is the simplicity of preparation, but it becomes meaningless if we take into account the very high cost of such products.
Hurt
The benefits and harms of cocktails are widely discussed among experts and consumers of these products. Ultimately, it all depends on how rationally they are used, as well as 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 to normalize weight. Although the result depends exclusively on correcting the composition of the entire diet.
"Golden" rules for losing weight without harm
Competent disposal of extra pounds is based on following several important rules. The main principle is that losing weight should be harmless. This requires:
In addition to these rules, there are requirements, without which no weight loss method will be effective:
- the caloric content of the diet must be calculated as a function of the minimum calories required, taking into account individual characteristics and lifestyle;
- on the menu, the balance of proteins, fats, carbohydrates should be observed;
- the basis of the diet should be your favorite foods or at least acceptable, otherwise losing weight will be uncomfortable and ineffective;
- you cannot set unattainable goals for yourself - weight reduction indicators must take into account the peculiarities of physiology, constitution, age and other individual parameters;
- It is essential to monitor the health status, in case of marked deterioration of health, it is necessary to stop losing weight and consult a doctor.
Furthermore, it is 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 at all - it must be aimed at improving health and prolonging life.