Not all weight loss diets are good, reasonable, effective and, at the same time, safe for health.
What is a safe diet?Duties and principles
A good weight loss diet is, first of all, a safe diet.We can speak of safety if it is balanced, with a sufficient and optimal relationship of proteins, fats and carbohydrates, a predominance of natural products and does not exceed the maximum calorie content.
A correct weight loss should occur due to a decrease in adipose tissue.The main principle of this process is to spend more calories than to 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 are full of certain products, a stereotype, which has long been refuted by the doctors dieticians.They do not pour from sugar, biscuits, potatoes or butter.Full from the consumption of a huge number of calories, eat without thoughts with products in unlimited quantities.And even Kefir's calories, if they are not spent during the day, will also turn into extra centimeters in life.
The recommendations to exclude the products harmful from the diet are reported in order to minimize the possible excess of food and, consequently, prevent a series of extra kilos.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 weight loss process, haste is not only undesirable, but also insignificant.Seeing on the scale the amount of kilograms, less than 2, 3 or, even 5 compared to the day before, not seducing, since this is explained only by the loss of liquid, which can also be filled quickly.
Optimal weight loss should not exceed 200 g per day.About this quantity of fat is able to process energy within 24 hours.Everything that is probably lost due to water and muscle mass.
Accelerate the metabolism process in the body
A key role in weight management is played by the metabolism.Minimum physical activity, long time intervals between meals, drying snacks or harmful products lead to the fact that the body simply does not have time to learn all the food consumed during the day.
Overflow can also affect the metabolism rate.It is much better to divide food into 2 doses with a 1.5-2 hours interval than to eat too much once.In this case, food can be compared with fuel and metabolism - with the combustion process: to keep the second, the constant supply of the former is required.
Drink green, not black tea
The advantage of green tea on the black varieties of the drink when you use it on the diet is not exaggerated.The combustion of fat is directly related to the metabolism rate, the increase in which it is facilitated by 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 of the volume of burnt fats.
Green tea has a slight diuretic effect, which means it helps to remove excess liquid from the body, preventing swelling.This action can be strengthened by adding a small amount of low fat milk or 1 teaspoon to it.cream.
A good advantage of drinking green tea on a diet is the ability to reduce blood sugar, which extinguishes the feeling of hunger and favorable for weight loss.The drink has a beneficial effect on digestion, on the nervous and cardiovascular system.
Observe the mode of drinking
Drinking the regime is a very important component not only of weight loss, but also of 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 liquid used during the day, that is, its volume and its frequency.
The daily need of every person in water depends on many factors:
- age;
- diet diet;
- lifestyle activities;
- state of health;
- Conditions of climatic life.
On average, a person who lives in a moderate climatic zone and a moderately active lifestyle, who has no serious health problems, recommends consuming daily fluid at a speed of 30 ml for 1 kg in weight.
At least 65% of the water, the body should receive in its pure shape and only the rest - with food.It is not advisable to drink more than 250 ml of fluid simultaneously.
Do not resort to hard diets
A good weight loss diet has little to do with rigid dietary restrictions.Speaking of difficult dietary modalities, as a rule, various mono-dogs have in mind, hunger and food strokes with critically low calories content.Most likely these methods will lead to hormonal failures, metabolic disorders, nerve faults and other health problems with respect to obtaining the desired result.
The fact is that the internal organs and metabolic processes will not be able to function normally without the regular intake of vitamins, minerals, macro and microelements.And to provide the body with all vital substances, for example, with a kefir or cucumbers, is simply impossible.
Therefore, for a support for the full life of the body and maintain health, it is necessary to eat fully and rationally based on the individual needs of a person.
Adhere to the daily calorie contents
A good weight loss diet cannot be the same for everyone.The most important condition for the normalization of weight is to adhere to the necessary daily caloric content of the diet.
The food with a significantly low number of calories is no less harmful than the exceeding of its maximum allowed quantity.With a daily cross of calories consumed, the body will not be able to process them in a timely manner, due to which it transforms them into fatty reserves.
But also with a critical deficiency of the minimum rule of a person's calories, 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 hunger, and "replies" it with an indication of sending all the food meals for storage, that is, to elaborate fats and leave "for a germ day".
In these moments, the human body experiences, a kind of stress, the metabolism slows down and, instead of losing weight, even risks gaining extra kilos.Long -term rigorous caloric restrictions, in the end, can lead to a nervous rupture and the subsequent excess of food.And in special cases - for tiredness and serious health problems.
Follow the diet
The diet, which is extremely important for a person from the first day of his life, is a quantitative and qualitative feature of nutrition, which includes time and number of meals, as well as its distribution by calorie content and facial composition.
It is believed that with a correct weight loss, the intervals between meals should not exceed 3 hours.Therefore, their number should be 5 times a day.This fractional nutrition allows you to avoid a sense of hunger, thus reducing the probability of eating too much.
By reducing portions, the volume of the stomach is gradually reduced, which helps to feel saturation from a lesser quantity of food.
Make sure to have breakfast
The 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 hot water.From the daily standard, it should represent 25% of calories made up mainly of carbohydrates.That's why Porridge is considered the most ideal option.
What are the most effective and safe diets for weight loss?
A good weight loss diet can only be useful if it does not contradict the principles described above in the article.Respect for the rule of calories, diet and sufficient use of the fluid should be the basis of any dietary regime.
Kim Protasov's diet or protrusion
In this diet, emphasis is on the consumption of proteins from animal products.It is relatively easy to transfer, it lasts 5 weeks, it helps to clean the body, helping to get rid of extra kilos.And to preserve the result, the supporters of this diet invite to practice it at least once a year.
The base of the diet are the dairy products -caseari and the fresh vegetables that are not stones that can be consumed at any time of the day.Tea and coffee must be drunk without sugar.If you wish, you can afford 2-3 apples a day.This diet should be respected within 2 weeks
When you leave the diet, you have to be careful of 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 breakfast, use oat cotted flour on the water and write in other tricks: gradually replace part of the dairy products -caseari with low fat content 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 grade.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 hunger thirst and a sufficient use of drinking water not only maintains full functioning of the digestive tract, accelerates the metabolism, but also helps to reduce the feeling of hunger.
Buckwheat diet
For those who do not like porridge of buckwheat, it is better not to consider this diet, since it occupies the main fee of the diet for two weeks.In addition to the same buckwheat, it is allowed to use kefir with low fat.The quantity of these products should be determined individually, based on the necessary daily caloric rule.
If this food is not enough and the feeling of hunger does not leave, you can add green vegetables, a pair of hard -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 speed: 2 tablespoons.Water for 1 tablespoon.cereals and leave them during the night.This method will help maintain useful properties 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 can very well provide the body for some time.
The main condition is not to abuse and do not join 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 proteins and on the minimum of carbohydrate foods.It is one of the most productive in terms of weight loss.The popularity of this method is common in many countries of the world and between people of different ages.
This power system allows you to reduce weight in the most comfortable way due to a rather full choice of products allowed for use.Restrictions apply only to foods with high carbohydrate and too fatty content.Alcohol, as with any other diet, is better to exclude.
From those similar in their principle, such as the Kremlin or the protein, Ducan's diet is distinguished by the presence of stadiums, whose observance is severely necessary.There are 4 in total and differ in the duration and list of products allowed to use.
In short, these phases can be represented as follows:
| Stage | Name | The main products allowed | Duration |
| 1 | attack | Low variety of meat fat (chicken, turkey, beef), chicken or beef offal, fish and seafood, dairy products -low -fat -staining, egg squirrels | 2-7 days, depending on the size of the excess weight |
| 2 | alternation | The list of above products is integrated by non -starch vegetables and yolks | Based on: 7 days for each kg discarded in the "attack" phase |
| 3 | fixing | In small quantities, starch vegetables, fruit, cheese are introduced | Based on: 10 days for each kg discarded in the "alternation" phase |
| 4 | stabilization | not limited time |
The alternation stadium is an alternative use of protein and vegetable foods.The relationship between the days of "protein" and, so -called "protein carging", is determined on the basis of the amount of kilograms from which it is expected to get rid of.
Also, eating this diet, it is necessary to adhere to some mandatory conditions:
- Use 2-3 spoons daily.the.oat bran;
- dedicate physical activity 20 minutes a day;
- Once a week, protein products only adhere in the consolidation and stabilization phase).
Kefir diet
Since the long -term rigid restrictions on nutrition are extremely undesirable, the Kefir diet can be attributed to the "exhaust" option.It is worth resorting to it only with the aim of cleaning the gastrointestinal tract 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 you wish, you can add a small amount of green vegetables.It is advisable to minimize physical activity these days.
We should not expect significant changes after such "discharge", but get rid of gravity in the stomach, edema and a couple of kilograms and centimeters alive to enter your favorite dress, they will help.
Squirrel-carbohydrate
The alternation that Squirrel, to a certain extent, is similar to one of the phases of the Ducan diet.In the same way, for him, in a few days, the amount of carbohydrates in the diet is reduced to a minimum.It is during this period that glycogen, which is in the liver and muscles, begins to be actively spent, excess water disappears and begins the combustion of fats.
But so that the body does not get used to it and does not adapt to the low carbohydrate diet, it must organize a "smoothie" using the same carbohydrates.Therefore, the glycogen reserves will be supplied without the possibility of their deposition as excess fats and the body will continue to work in the same way and burn calories in an even more efficient way.
Buch schemes can be different.The amount of protein days varies according to the amount of glycogen in the muscles.In most cases, it is 1/2, where 2 protein days and 1 carbohydrate, which is sufficient to stock up on glycogen for the following 2.
The number of carbohydrates for women and men should be the following:
| Carbohydrates, g (wives/husband) | |
| Day of the squirrel | 50/50 |
| Carbohydrate day | 200/300 |
| Mixed day | 100/200 |
There are almost no rigorous restrictions on the products, but in the days of carbohydrates it is very important to use high quality complex carbohydrates, for example cereals and vegetables.It is recommended to exclude the products containing sugar.The amount of fat in the diet remains unchanged.Sye diet for no more than 3 months.
A good figure for life requires attention.Trying to preserve it, do not resort to hard and dangerous diets for weight loss.The chosen power system should be contacted with wisdom, after suffering a medical examination and consult a specialist.