Not all diets for weight loss are good, reasonable, effective and, at the same time, safe for health.
What is a safe diet?Tasks and principles
A good diet for weight loss is, first of all, a safe diet.We can talk about safety if it is balanced, with a sufficient and optimal ratio of proteins, fats and carbohydrates, a predominance of natural products and not exceeding the maximum permissible calorie content.
Proper weight loss should occur due to a decrease in adipose tissue.The main principle of this process is to spend more calories than consume them.The problem of overweight people is that the number of calories consumed significantly exceeds the second value.This implies the need to exclude or reduce calorie products in the diet.
The opinion that they are full of certain products-a stereotype, which has long been refuted by dietitian doctors.They are not pouring from sugar, cookies, potatoes or butter.Full from the consumption of a huge number of calories, thoughtlessly eaten with products in unlimited quantities.And even calories from kefir, if they are not spent during the day, will also turn into extra centimeters at the waist.
Recommendations to exclude harmful products from the diet are given in order to minimize possible overeating, and, as a result, prevent a set of extra pounds.But it is possible to significantly change your forms for the better, together with other factors that are no less important.
Lite slowly
In the process of losing weight, haste is not only undesirable, but also meaningless.Seeing on the scales the amount of kilograms, less by 2, 3 or, even 5 than the day earlier, do not seduce, since this is explained only by the loss of liquid, which can also be replenished quickly.
The optimal weight loss should not exceed 200 g per day.Approximately such an amount of fat is able to process in energy within 24 hours.Everything that is most likely lost due to water and muscle mass.
Accelerate the process of metabolism in the body
A key role in weight management is played by metabolism.Minimum physical activity, long time intervals between meals, snacks of drying or harmful products lead to the fact that the body simply does not have time to learn all the food that is consumed during the day.
Overflow can also affect the rate of metabolism.It is much better to divide food into 2 doses with an interval of 1.5-2 hours than to overeat once.In this case, food can be compared with fuel, and metabolism - with the combustion process: to maintain the second, the constant supply of the first is necessary.
Drink green, not black tea
The advantage of green tea over the black varieties of the drink when using it on the diet is not exaggerated.The burning of fat is directly related to the rate of metabolism, the increase in which is facilitated by the caffeine and antioxidants contained in green tea.Due to the stimulation of heat transfer, several drunk cups per day of this drink are almost half the volume of burned fat.
Green tea has a mild diuretic effect, which means that it helps to remove excess fluid from the body, preventing swelling.This action can be strengthened by adding a small amount of low -fat milk or 1 tsp to it.cream.
A good advantage of drinking green tea on a diet is the ability to reduce blood sugar, which quenches the feeling of hunger and favorable for weight loss.The drink has a beneficial effect on digestion, nervous and cardiovascular system.
Observe drinking mode
Drinking regime is a very important component of not only weight loss, but also life as a whole.After all, absolutely all biochemical processes occur precisely in the aquatic environment.The very concept of "drinking regime" is a rational procedure for the distribution of the used liquid during the day, that is, its volume and frequency.
The daily need of each person in water depends on many factors:
- age;
- food diet;
- lifestyle activity;
- state of health;
- climatic living conditions.
On average, a person living in a moderate climatic zone and a leading moderately active lifestyle, which does not have serious health problems, recommends to consume daily fluid at a rate of 30 ml per 1 kg of weight.
At least 65% of the water, the body should receive in its pure form, and only the rest - with food.It is not recommended to drink more than 250 ml of fluid at one time.
Do not resort to hard diets
A good diet for weight loss has little to do with strict diet restrictions.Speaking about hard diet modes, as a rule, have in mind various mono-dodes, hunger strikes and food with critically low calorie content.Such methods will most likely lead to hormonal failures, metabolic disorders, nervous breakdowns and other health problems than to obtain the desired result.
The fact is that internal organs and metabolic processes will not be able to function normally without regular intake of vitamins, minerals, macro- and microelements.And to provide the body with all the vital substances, for example, with one kefir or cucumbers, is simply impossible.
Therefore, for a full life support of the body and maintaining health, it is necessary to eat fully and rationally based on the individual needs of a person.
Adhere to daily calorie content
A good diet for weight loss cannot be the same for everyone.The most important condition for normalizing weight is to adhere to the necessary daily calorie content of the diet.
Food with a significantly low number of calories is no less harmful than the exceeding its maximum permissible amount.With a daily cross -out of calorie consumed, the body will not be able to process them into energy in a timely manner, as a result of which it transforms them into fat reserves.
But even with a critical deficiency of the minimum norm of the calories of a person, the same result awaits.The fact is that with an acute lack of nutrients, the body gives a signal to the brain, thus informing it about its starvation, and he “answers” him with an indication of sending all food meals for storage, that is, to process in fats and leave “for a gerly day”.
At such moments, the human body experiences, a kind of stress, the metabolism slows down, and, instead of losing weight, it risks even gaining extra pounds.Long -term strict calorie restrictions, ultimately, can lead to a nervous breakdown and subsequent overeating.And in special cases - to exhaustion and serious health problems.
Follow the diet
The diet, which is extremely important for a person from the very first day of his life, is a quantitative and qualitative characteristic of nutrition, which includes the time and number of meals, as well as its distribution by calorie content and facial composition.
It is believed that with proper weight loss, the intervals between meals should not exceed 3 hours.Thus, their number should be 5 times a day.Such fractional nutrition allows you to avoid a sense of hunger, thereby reducing the likelihood of overeating.
Reducing portions, the volume of the stomach is gradually reduced, which helps to feel saturation from a smaller amount of food.
Be sure to have breakfast
Breakfast is the most important meal.It is he who triggers the body after night sleep and determines the metabolic rate during the day.
Breakfast is recommended no later than 30 minutes after waking up, after drinking a glass of warm water.From the daily norm, it should account for 25% of calories consisting mainly of carbohydrates.That is why porridge is considered to be the most ideal option.
What are the most effective and safe diets for weight loss?
A good diet for weight loss can only be beneficial if it does not contradict the principles described earlier in the article.Compliance with the norm of calories, diet and sufficient use of fluid should underlie each dietary regimes.
Kim Protasov diet or protrusion
In this diet, the emphasis is on the consumption of protein from animal products.It is relatively easy to transfer, lasts 5 weeks, helps to cleanse the body, helping to get rid of extra pounds.And to preserve the result, supporters of this diet call on to practice it at least once a year.
The basis of the diet is dairy products and fresh non -starchy vegetables that can be consumed at any time of the day.Tea and coffee must be drunk without sugar.If desired, you can afford 2-3 apples per day.Such a diet should be adhered to within 2 weeks
When leaving the diet, you need to be careful with fats: for the first time a day, it is recommended to use no more than 35 g. Other products should be introduced gradually.To begin with, for breakfast, use oatmeal cooked on the water, and write in other tricks - gradually replace part of the dairy products with low -fat meat.The duration of this period is the next 3, 4 and 5 weeks.
Diet for the lazy
This diet has such a name due to its elementary.Rather, this is not even a diet, but a certain recommended rule that should be followed.It consists in the need to drink 2 cups of pure water before each meal, in about 15-20 minutes.And during food, as after, on the contrary, you should not consume any liquid for 2 hours.
Very often, people confuse thirst with hunger, and sufficient use of drinking water not only retains full operation of the digestive tract, accelerates metabolism, but also helps to reduce the feeling of hunger.
Buckwheat diet
For those who do not like buckwheat porridge, it is better not to consider this diet, since it occupies the main share of the diet for two weeks.In addition to buckwheat itself, it is allowed to use kefir with low fat.The amount of these products should be determined individually, based on the necessary daily calorie norm.
If this food is not enough, and the feeling of hunger does not leave, you can add green vegetables, a couple of boiled eggs or apple no more than once a day.As for the preparation of cereals, it is better not to boil it, but pour it with cold water at the rate: 2 tbsp.water for 1 tbsp.cereals, and leave it overnight.This method will help maintain useful properties in it as much as possible.
Thanks to the wealth of useful substances contained in buckwheat, such as carbohydrates, proteins (including irreplaceable amino acids), vitamins and mineral elements, this diet may well provide the body for some time.
The main condition is not to abuse and not adhere to it for more than two weeks.If necessary, you can repeat the diet several times a year.
Dyukan's diet
The Ducan diet is based on the predominance of protein and the minimum of carbohydrate food.It is one of the most productive in terms of losing weight.The popularity of this method is common in many countries of the world and among people of different ages.
This power system allows you to reduce weight in the most comfortable way due to a rather rich choice of products allowed for use.The restrictions applies only to high -carb and too fatty foods.Alcohol, like on any other diet, is better to exclude.
From similar ones in their principle, such as the Kremlin or protein, Ducan’s diet is distinguished by the presence of stages, the observance of which is strictly necessary.There are 4 of them in total, and they differ in the duration and list of products permissible to use.
In short, these stages can be represented as follows:
| Stage | Name | The main allowed products | Duration |
| 1 | attack | low -fat varieties of meat (chicken, turkey, beef), chicken or beef offal, fish and seafood, low -fat dairy products, egg squirrels | 2-7 days, depending on the size of excess weight |
| 2 | alternation | The list of the above products is complemented by not starchy vegetables and egg yolks | based on: 7 days for each discarded kg at the "Attack" stage |
| 3 | fixing | In small quantities, starchy vegetables, fruits, cheeses are introduced | Based on: 10 days for each discarded kg at the “Alternation” stage |
| 4 | stabilization | not limited time |
The stage of alternating is an alternate use of protein and protein-vegetable foods.The ratio of “protein” and, so-called “protein-carbing” days is determined based on the amount of kilograms from which it is planned to get rid of.
In addition, eating this diet, it is necessary to adhere to some mandatory conditions:
- Daily use 2-3 tbsp.l.oat bran;
- devote physical activity 20 minutes per day;
- Once a week, adhere exclusively protein products (at the stage of consolidation and stabilization).
Kefir diet
Since long -term hard restrictions on nutrition are extremely undesirable, the kefir diet can be attributed to the "unloading" option.It is worth resorting to it only with the aim of cleansing the gastrointestinal tract lasting no more than 1-3 days.
During this period, up to two liters of kefir with low fat, divided into 6 doses, should be consumed daily.If desired, you can add a small amount of green vegetables.It is advisable to minimize physical activity these days.
Significant changes after such “unloading” should not be expected, but getting rid of severity in the stomach, edema, as well as a couple of kilograms and centimeters in the waist in order to get into your favorite dress, will help.
Squirrel-carbohydrate
Squirrel-underlying alternation, to some extent, is similar to one of the stages of Ducan's diet.Similarly, for him, within a few days, the amount of carbohydrates in the diet is minimized.It is during this period that glycogen, which is in the liver and muscles, begins to actively be spent, excess water goes away and fat burning starts.
But so that the body does not get used to it and does not adapt to low -carb diet, it needs to arrange a “shake” using the same carbohydrates.Thus, glycogen reserves will be replenished without the possibility of their deposition as excess fats, and the body will continue to work in the same mode and burn calories even more efficiently.
Buch schemes can be different.The amount of protein days varies depending on how much glycogen in the muscles.In most cases, it is 1/2, where 2 protein days and 1 carbohydrate, which is enough to stock up with glycogen for the following 2.
The number of carbohydrates for women and men should be as follows:
| Carbohydrates, g (wives/husband) | |
| Squirrel day | 50/50 |
| Carbohydrate day | 200/300 |
| Mixed day | 100/200 |
There are almost no strict restrictions on products, but on carbohydrate days it is very important to use high -quality, complex carbohydrates, for example, cereals and vegetables.It is advisable to exclude sugar -containing products at all.The amount of fats in the diet remains unchanged.Sye diet for no more than 3 months.
A good figure throughout life requires attention.Trying to preserve it, do not resort to hard, dangerous diets for weight loss.The chosen power system should be approached wisely, after undergoing a medical examination and consulting with a specialist.