Safe 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 diet for weight loss without harm to health are:
- balanced diet;
- reasonable limits;
- gradual weight loss;
- provide the body with all the necessary nutrients.
If these conditions are not met, it cannot be observed for more than 3 days and even better to arrange a one-day unloading.
You should prefer extremely balanced methods to get rid of 5-10 kilos and above.
Harmless effective diet types
Absolutely harmless diets do not exist, because they always imply the presence of restrictions that create stress for the body, allow it to get used to new foods and function slightly differently. At the same time, there are very effective diets, the observance of which causes minimal, even purely symbolic harm to health (if we talk about the adaptation of the body), and also allows you to improve your health, feel very comfortable. Its results are not achieved very quickly, but remain for a long time and often forever. The most favorable in this regard are considered sparing diets, the name of which speaks for itself.
protector
Gentle weight loss is a system of proper nutrition based on the use of healthy foods and the rejection of unhealthy or very high-calorie foods. The menu of the gentle diet is quite simple, and besides, it is the opposite of traditional "hungry" diets. It is designed for 21 days with excess weight loss of up to 4-5 kg.
Menu
The essence of losing weight lies in the fact that for each of the three weeks, two menus are offered that change every other day. It is imperative to consume celery, which accelerates metabolism.
first week
Option number 1:
- breakfast - a glass 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 sandwich 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, a sandwich with black bread with butter, vegetable salad with beets, celery;
- lunch - chicken broth, one portion of boiled fish, 2 potatoes "in uniform", herbs, celery;
- afternoon tea - fresh fruit, biscuit biscuits;
- dinner - a glass 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, jelly;
- afternoon tea - biscuit biscuits, orange;
- dinner - a slice of stale bread, a glass of milk, honey.
Option number 2:
- breakfast - black bread, jam, unsweetened milk tea;
- lunch - black bread, a slice of skinless chicken, herbal tea without additives;
- lunch - low-fat borscht, boiled fish, beet salad, celery;
- afternoon tea - milk with crackers;
- dinner - low-fat cheese, unsweetened tea.
third week
Option number 1:
- breakfast - black bread, jam, coffee;
- lunch - a boiled egg, sandwich with black bread and butter, slices of vegetables;
- lunch - mushroom soup with herbs, celery, low-fat cutlets, fresh vegetables;
- afternoon tea - apples, crackers;
- dinner - 250 ml of natural yogurt, stale bun.
Option number 2:
- breakfast - milk with honey, crackers;
- lunch - 2 black bread and hot dogs without lard, vegetables, unsweetened tea;
- 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 for losing weight is soup prepared according to a special recipe. This method of losing weight is the safest for the body and is 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 pcs. ;
- celery - to taste (at least 1 bunch);
- cabbage - 1 head;
- salad pepper - 1 pc (green);
- tomatoes - 4 pieces (fresh or canned).
All ingredients are chopped, poured with water, then cooked - 10 minutes with a strong boil, 30 minutes in boiling mode. You can add a little salt, but just before you eat the food. It is allowed to slightly change the recipe by adding not potatoes, but other vegetables.
In addition to soup, you should definitely include the following foods in your diet:
- the first day - fruits;
- the second - vegetables (except legumes, potatoes);
- the third - vegetables, fruits;
- the fourth - 250 ml of skim milk, 4 bananas;
- the fifth - 400 g of boiled beef, 6 tomatoes;
- sixth - 400 g of boiled chicken, legumes and any vegetables, except potatoes;
- seventh - just brown rice.
The best part is that the soup can be consumed in the desired amount as soon as the feeling of hunger arises. The diet is designed for a week. While weight loss can be 3-4 kg, it is quite easy to follow.
The benefits and harms of popular diets
The benefits and harms of diets depend on several factors:
- time;
- the severity of the restrictions;
- menu variety;
- presence of stress factors;
- contraindications.
Before deciding on a diet choice, it is necessary to consider all its advantages, disadvantages and risks so that the result does not disappoint or lead to the need for long-term treatment for the consequences of losing weight.
Does not contain protein
The essence of a protein-free diet is to limit the amount of protein to 20% of all foods consumed daily. In this case, if there are no contraindications, it is necessary to drink at least 2 liters of clean water.
Benefit
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 entering the body can lead to weight loss, but this is possible only with a 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, because it does not work well with physical activity, it can cause damage and loss of muscle tissue.
Damage
If you follow a protein-free diet, the composition of non-protein foods with too much fat and carbohydrates can harm weight loss. That is why 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 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 rich menu that does not tire the body.
It should be borne in mind that gluten can be found not only in flour, but also in many other products - cereals, meat products, semi-finished products, sauces, desserts, canned food, alcoholic beverages, packaged juices. In general, only fresh natural products are allowed on a gluten-free diet:
- vegetables, fruits, honey;
- eggs, meat;
- legumes, soybeans, seeds, nuts;
- gluten-free flour and cereals (buckwheat, corn, millet, rice), potato starch;
- butter, vegetable oil.
Benefit
For those who want to lose weight on a gluten-free diet, the diet helps:
- get rid of 10 kg per month;
- establish the work of the digestive system;
- get rid of toxins, slags, radionuclides;
- normalizes sugar levels.
Damage
Exclusion from the diet of the main sources of gluten - grains leads to the fact that the body begins to suffer from a lack of fiber, a deficiency of many vitamins and minerals, including:
- 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 slimming 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 limitations.
There are a huge number of options for such methods, many of them are called low-carb or non-carbohydrate, but the essence of each is based on the fact that the basis of the diet is protein.
Benefit
A reasonable reduction in the amount of carbohydrate food, combined 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 and provide a long-lasting feeling of satiety;
- proteins promote cell regeneration, which contributes to the good condition of the skin, which often suffers from weight loss;
- fat deposits are broken down to provide the body with energy, while new stores are not formed due to the absence of the main fat "suppliers" - carbohydrates.
Damage
If you follow a no-carb diet, its side effects may suffer:
- increased fat burning leads to the formation and deposition of special compounds in the blood - ketones, which penetrate into the urine and cause the development of a dangerous disease - ketonuria;
- malnutrition of the brain with glucose reduces mental performance;
- excess protein increases the risk of cardiovascular disease and tumors;
- the rapid removal of water from the tissues before the active burning of fats is fraught with severe dehydration;
- lack of vitamins or minerals reduces immunity;
- delayed, difficult or insufficient bowel emptying (constipation) does not provide a quality bowel cleansing, it leads to the accumulation of toxins and retention of toxins.
Without salt
Salt-free food was originally developed as a therapeutic food, but as a result of its use simultaneously with the improvement of the condition, noticeable weight loss was noted, it was adopted by many weight lossrs. With the misuse of a salt-free diet, the benefits and harms of salt avoidance can be completely immeasurable, as the harm to health can frustrate efforts to lose 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 the minimum amount.
Salt-free diet is based on the following principles:
- rejection of harmful products (fried, fatty, smoked, spicy, salty);
- eating steamed dishes (mostly vegetables);
- fractional five meals a day in small portions.
Benefit
Salt-free foods help:
- eliminate the consequences of excessive salt intake;
- improve health, general well-being, appearance of a person;
- get rid of excess weight, cellulite, edema.
Damage
A salt-free diet is strictly 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, because 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 the buckwheat diet depends on its specific characteristics - duration, requirements, restrictions.
Losing weight on buckwheat can be for a day or for several days, and also allows you to take it only as a porridge or as a supplement with other dietary products. The most severe buckwheat weight loss takes 14 days and involves using just one steamed buckwheat in any amount. 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 in the ability to cleanse the body and regulate metabolism. It is useful to drain such porridge after abundant feasts in order to get rid of accumulated harmful substances. In addition, the benefits of buckwheat porridge are due to its other beneficial properties:
- immediately after passing 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 excreted;
- hunger is practically not felt, because porridge can be eaten indefinitely, the body receives not calorie additional carbohydrates, but vitamins, trace elements, amino acids, natural fiber.
Damage
The buckwheat mono-diet 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 strict version of the buckwheat diet, whose diet is balanced and includes a number of other healthy foods.
low calorie
Reducing calorie intake to lose weight is the most common method of losing weight. However, minimizing the calorie level is extremely negative for health. The harms of low-calorie diets, especially, become 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 per day. At the same time, diet products with low nutritional and energy value are preferred.
Benefit
The benefits of a low-calorie diet can only be mentioned when it is curative and prescribed by a doctor for medical reasons. Such a diet is recommended only in the presence of obesity with excess body weight, which leads to the development of serious complications. In these cases, reducing the calorie content helps to improve the patient's condition, but this technique should be followed only until normal weight is achieved. Then you need to switch to a rational food system.
The second situation where we can talk about the benefits of a low-calorie diet is fasting days. A reasonable day of fasting helps the body cleanse itself, get rid of toxins, remove excess fluid and normalize its work. Fasting for longer periods of time to lose weight can take a toll on your 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 is significantly impaired;
- lack of fat leads to disruption of cell renewal and growth processes;
- depressive states, attention deficit disorder, schizophrenia develop due to a lack of the required amount of fatty acids.
Reasonable weight loss is a long process that does not tolerate rush, as the kilograms lost significantly tend to return.
Drinking
Drinking is considered one of the most difficult, as it involves the complete rejection of solid foods. You can only eat liquid foods and meals without restrictions. Everything that is drunk is suitable - dairy or sour-milk products, broths, any drink, including sweet ones. 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, it is purely theoretical, as only the supporters of the technique are described.
Benefit
The authors of the weight loss drinking system argue that such a diet has enough nutritional and energy value to meet the needs of the body, so the discomfort can only be psychological. It is also promised purely theoretically:
- at the initial stage - the appearance of secretions from the body and the cleansing of hollow organs, which is manifested by mucous plaque in the tongue;
- then the kidneys, 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, weight loss should be 15 kg, the harm of drinking diet will really be real and not "promised. "
Damage
All the problems that may arise during or as a result of such weight loss are due to its duration rather than the strict requirements of such a technique.
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 "hunger bloating" is a description of a medical pathology that becomes most pronounced in the drinking diet.
Of course, it is quite 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 immeasurable, because health will leave it with weight.
Rice
The effect of losing weight on rice days is based on the cleansing of toxins and toxins, due to the property of rice to absorb all harmful substances and then remove them from the body. At the same time, complex carbohydrates in grains provide energy for a long time and create a feeling of satiety. 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 abstinence from drinking and eating for 4 hours. This technique allows you to noticeably lose weight and cleanse the entire body.
Benefit
Rice saturates with B vitamins and amino acids, which, in addition to removing all excess from the body, have a positive effect on the brain, nervous system and appearance. In addition, the rice diet allows you to:
- get rid of 10 kilograms per month;
- normalize metabolic processes;
- improve the functioning of the digestive system.
However, everything is not so simple, because if you follow the rules for a long time or break the rules, there are not only benefits, but also certain harms to the rice diet.
Damage
Performing a cleansing function, rice washes not only harmful, but also useful substances. In this case, the removal of absolutely all salts complicates the work of the heart muscle. Problems with the cardiovascular system, diabetes, and kidney stones may also occur. To avoid such a result, it is not recommended to adhere to the rice mono-diet for a long time, since weight loss will be achieved at the expense of irreparable harm to the body.
energy diets
Diets cannot be classified only by such basic parameters as duration, menu, severity of restrictions, 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 ordinary dishes. There are also systems based on the partial or complete replacement of dishes with specially formulated food products - cocktails.
Benefit
Energy diet cocktails are characterized by the following features:
- can replace or supplement the usual diet;
- allows you to control the daily calorie content;
- help get rid of extra pounds;
- provide the body with proteins, vitamins, trace elements, amino acids;
- give a load of vitality and activity.
These qualities are really useful, but there is nothing unique about them - they all have ordinary healthy food.
The main advantage of cocktails is the simplicity of preparation, but if we take into account the rather high cost of such products, it loses all meaning.
Damage
The benefits and harms of cocktails are widely discussed among connoisseurs and consumers of these products. After all, it all depends on how rationally they are used and whether their use is logical.
The harm of cocktails can be if you use them for breakfast, lunch, dinner, and even more often. Replacing one meal with it really helps to normalize the weight. Although the result depends only on the correctness of the composition of the entire diet.
The "golden" rules for losing weight without harm
Competent disposal of extra pounds is based on the observance of several important rules. The main principle is that losing weight is harmless. This requires:
- Slow weight loss - the rate of weight loss is not more than 4 kg per month, with more intense weight loss, hidden and overt health problems develop, the work of many organs and systems is disturbed, various diseases develop, chronic diseases aggravate, and as a result, the lost weight quickly returns .
- To accelerate the metabolic process - this can be done with the help of a properly formed diet or by adding products that activate metabolic processes to it, for example, apple cider vinegar, which is drunk before meals by diluting a tablespoon in a glass of water.
- Drink plenty of fluids - water also accelerates the metabolic process, and also promotes the active breakdown of fats, reduces hunger.
- Eliminate strict diets - only very strict restrictions are allowed for fasting days.
In addition to these rules, there are requirements for which no weight loss method will be effective:
- the calorie content of the diet should be calculated depending on the required minimum calories, taking into account individual characteristics and lifestyle;
- the menu should pay attention to the balance of proteins, fats, carbohydrates;
- the basis of the diet should be your favorite or at least acceptable food, otherwise losing weight will be uncomfortable and ineffective;
- you cannot set unattainable goals for yourself - weight indicators should take into account the peculiarities of physiology, build, age and other individual parameters;
- it is imperative to monitor the state of health, in case of a 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. Losing weight cannot be achieved in any way - it should be aimed at improving health and prolonging life.