Healthy eating habits

Such diets not only improve your health but 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 weight loss diet without harm to health are:

• balanced diet
• reasonable limits
• gradual loss of extra pounds;
• provides the body with all the necessary nutrients.

If these conditions are not met, it can not be complied with for more than 3 days, and even better - to arrange a one-day solution.

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

Types of Harmless Effective Diets

Completely harmless diets do not exist as they always involve the presence of restrictions that become stress for the body, make it get used to new foods and function somewhat differently. At the same time, there are very effective diets whose adherence causes minimal, even purely symbolic, health damage (if we talk about adapting the body), and also allows you to improve your health and feel very comfortable. Their result is not achieved too quickly, but remains for a long time and often forever. Optimal in this regard are considered sparse diets whose name speaks for itself.

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Losing weight with a gentle method is a system of proper nutrition based on the use of healthy foods and rejection of unhealthy or too high calorie content. The menu with the gentle diet is quite simple to compose and is also the opposite of traditional "hungry" diets. It is designed for 21 days with a loss of up to 4-5 kg overweight.

Menu

The essence of saving on weight loss boils down to the fact that for each of the three weeks, two menus are offered, alternately 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• breakfast - a cup of milk with a teaspoon of honey, an outdated bun;
• lunch - a sandwich of black bread, butter, a piece of celery, tea without sugar;
• lunch - vegetable soup, a piece of boiled beef, 2 potatoes "in uniform", coleslaw with celery;
• afternoon snack - vegetable slices, biscuits;
• dinner - 250 ml low-fat kefir, a sandwich of black bread, butter, a piece of celery.

Option number 2:

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

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

Third week

Option number 1:

• breakfast - black bread, jam, coffee;
• lunch - boiled eggs, black bread and butter sandwiches, vegetable slices;
• lunch - mushroom soup with herbs, celery, low-fat chop, fresh vegetables;
• afternoon tea - apple, biscuits;
• dinner - 250 ml natural yogurt, old bowl.

Option number 2:

• breakfast - milk with honey, biscuits;
• lunch - 2 sandwiches with 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 - biscuit biscuits, orange;
• dinner - black bread, boiled fish, celery, apple.

Soup

The basis of the soup method of losing weight 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. It 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
• salad pepper - 1 piece (green);
• tomatoes - 4 pieces (fresh or canned).

All ingredients are chopped, poured with water and then boiled - 10 minutes with a heavy boil, 30 minutes in boiling state. You can add a little salt, but just before eating the dish. The recipe is allowed to change a bit by adding other vegetables to it, but not potatoes.

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

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

The best part is that the soup can be consumed in any amount as soon as the feeling of hunger appears. The diet is designed for one 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 diet depend on several factors:

• duration;
• the severity of limitations
• various menu;
• the presence of stressors
• contraindications.

Before deciding on a diet, it is necessary to take into account all its advantages, disadvantages and risks, so that the result does not cause disappointment or lead to the need for long-term treatment for the consequences of losing weight.

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.

Advantage

The advantage of a protein-free diet is that it helps 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 losing weight as it does not work well with physical activity, it can lead to damage and loss of muscle tissue.

Damage

If you follow a protein-free diet, damage to weight loss may be due to the fact that the composition of foods that do not contain protein is high in fat 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 to 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 and provides:

• 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 must be remembered that gluten can be contained not only in flour, but also in many other products - grains, meat products, semi-finished products, sauces, sweets, preserves, alcoholic beverages, packaged juices. In general, with a gluten-free diet, only fresh natural products are allowed:

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

Advantage

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

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

Damage

Exclusion from the diet from the main sources of gluten - grains - causes the body to begin to experience a lack of fiber, many vitamins and minerals, including important ones such as:

• iron, calcium;
• B vitamins;
• folic acid.

Protein (low carbohydrate, no carbohydrate)

Protein is a great way to lose weight without being 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 related to the degree of its limitations.

There are a large number of options for such methods, many of them 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.

Advantage

Reasonable reduction in the amount of carbohydrate feed together 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, giving 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;
• fatty deposits are broken down to give the body energy, while new depots are not formed due to the lack of their main "suppliers" of fat - carbohydrates.

Damage

If you follow a carbohydrate-free diet, harm can manifest itself in its side effects:

• increased fat burning causes the formation and accumulation of special compounds in the blood - ketones that enter the urine, causing the development of a dangerous disease - ketonuria;
• inadequate nutrition of the brain with glucose reduces mental performance;
• excess protein increases the risk of cardiovascular disease and tumors;
• rapid removal of water from tissues prior to active fat burning is fraught with severe dehydration;
• lack of vitamins or minerals reduces immunity;
• delayed, difficult or insufficient bowel movement (constipation) does not provide high quality bowel cleansing, leads to accumulation of toxins, retention of toxins.

Salt-free

Salt-free food was originally developed as a therapeutic, but when a noticeable weight loss was noticed as a result of its use while improving the condition, it was adopted by many who lost weight. Although the benefits and harms of avoiding salt with the improper use of a salt-free diet can be completely inconsistent as health damage can negate any effort 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 preclude the use of salt, but limits it to a minimum only.

Salt-free nutrition is based on the following principles:

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

Advantage

Salt-free food helps:

• eliminate the consequences of excessive salt intake
• improve health, general well-being, a person's appearance
• get rid of obesity, cellulite, edema.

Damage

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

• under extreme heat
• with increased physical exertion.

Buckwheat

Buckwheat diet is also considered as one of the most effective ways to lose weight as this grain 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 advantages and disadvantages, and the harm of a buckwheat diet depends on its specific features - duration, requirements, limitations.

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

Advantage

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

• immediately after switching to buckwheat, the process of removing excess fluid begins, contributing to rapid weight loss;
• after 2-3 days, fatty deposits instead of liquid begin to decompose and excrete;
• practically no hunger is felt, as porridge can be eaten indefinitely, while the body does not receive additional carbohydrates with calories, but vitamins, trace elements, amino acids, natural fibers.

Damage

The buckwheat monody is categorically contraindicated:

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

In such cases, you can resort to a less stringent version of the buckwheat diet, whose diet is balanced and includes a variety of other healthy foods.

Low calorie

Reducing calorie intake to lose weight is the most common method of losing weight. However, reducing the calorie content to a minimum is extremely negative for health. In particular, 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, diet products with low nutritional and energy value are preferred.

Advantage

It is only possible to talk about the benefits of a low calorie diet when it is curative and prescribed by a doctor for medical reasons. Such a diet is recommended only in the presence of obesity with significant excess body weight, leading 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 the normal weight is reached. Then you need to switch to a rational food system.

The second case where we can talk about the benefits of a low calorie diet is fasting days. A day of reasonable fasting helps the body cleanse itself, get rid of toxins, remove excess fluid and normalize its work. Prolonged fasting for the purpose of losing weight can greatly harm your health.

Damage

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

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

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

Drinks

Drinking is considered to be one of the toughest because it involves a complete rejection of solid foods. You can only eat liquid food and meals without restrictions. Everything that is drunk is suitable - dairy or sour milk products, broth, beverages, including sweet. Only sodas are not recommended. Another condition is that its duration must 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 only described by followers of the technique.

Advantage

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

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

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

Damage

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

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

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

The term "swelling of hunger" is a term for a medical pathology that is most pronounced on a drinking diet.

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

Rice

The effect of losing weight on rice days is based on 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, complex carbohydrates contained in grains provide energy for a long time and create a feeling of fullness. Of all the options for the rice diet, 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 noticeably lose weight and cleanse your entire body.

Advantage

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 its appearance. In addition, the risk diet allows you to:

• get rid of 10 extra pounds in a 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 certain damages to the risk diet if you follow it for a long time or break the rules.

Damage

When performing a cleansing function, rice washes out not only harmful but also useful substances. In this case, the secretion of absolutely all 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 a result, it is not recommended to stick to the rice monody for a long time as weight loss is achieved at the expense of causing irreparable damage to the body.

Energy diets

Diets can not only be classified according to such basic parameters as duration, menu, severity of restrictions, their benefits and harms. Regardless of 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 that are based on partial or complete replacement of meals with specially formulated foods - cocktails.

Advantage

Energy diet cocktails are characterized by the following properties:

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

These qualities are really useful, but there is nothing unique about them - they are all obsessed with ordinary healthy food.

The main advantage of cocktails is the simplicity of preparation, but it loses all significance if we take into account the rather high cost of such products.

Damage

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

"Golden" rules for losing weight without harm

Competent disposal of extra pounds is based on compliance with several important rules. The main principle is that losing weight should be harmless. This requires:

1. Lose weight slowly - the weight loss rate 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 kilos return quickly.
2. To speed up the metabolic process - this can be done using a properly formulated diet or adding products to the one that activates 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 fat, reduces hunger.
4. Remove strict diets - too strict restrictions are only allowed on fasting days.

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

• the caloric content of the diet must be calculated depending on the required minimum of calories, taking into account individual characteristics and lifestyle;
• in the menu, the balance between proteins, fats, carbohydrates must be observed;
• the basis of the diet must be your favorite or at least acceptable food, otherwise it will be uncomfortable and inefficient to lose weight;
• you can not set unattainable goals for yourself - weight reduction should take into account the specifics of physiology, condition, age and other individual parameters;
• it is imperative to monitor the state of health. In case of a severe 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. Losing weight can not be achieved in any way - it should aim to improve health and prolong life.