Not all weight loss diets are good, reasonable, effective and at the same time safe for health.
What is a safe diet?Tasks and principles
A good weight loss diet is a safe diet first.We can talk about safety if it is balanced, with sufficient and optimal ratio of protein, fat and carbohydrates, the predominance of natural products and does not exceed the maximum permissible calorie content.
Proper weight loss should occur due to reduction of adipose tissue.The basic principle of this process is to spend more calories than to consume them.The problem with 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 view that they are full of certain products-stereotype, which has long been refuted by nutritionists.They are not poured from sugar, cookies, potatoes or butter.Full of the consumption of a huge number of calories, meaninglessly eaten with products in unlimited quantities.And even the calories of kefir, if not spent during the day, will also turn into extra inches in the waist.
The recommendations for excluding harmful diet products are given to minimize the possible overeating and, as a result, to prevent a set of extra pounds.But it is possible to significantly change your forms to better, along with other factors that are no less important.
Lite slowly
In the process of weight loss, haste is not only undesirable but also pointless.Seeing the scales, the amount of pounds less to 2, 3 or even 5 compared to the day earlier, do not seduce, as this is only explained by the loss of fluid, which can also be filled quickly.
Optimal weight loss should not exceed 200 g per day.Approximately such a amount of fat is able to process in energy within 24 hours.Everything that is most likely to be lost due to water and muscle mass.
Speed up the process of metabolism in the body
A major role in weight management is played by metabolism.Minimum physical activity, long intervals between eating, 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.
Transfusion can also affect the speed of metabolism.It is much better to divide the food into 2 doses with an interval of 1.5-2 hours than to overeat once.In this case, the food can be compared to fuel and metabolism - with the combustion process: in order to maintain the second, it is necessary to constantly supply the first.
Drink green rather than black tea
The advantage of green tea over the black varieties of the drink when using it on the diet is not exaggerated.Fat burning is directly related to the rate of metabolism, the increase, which is facilitated by caffeine and the antioxidants contained in green tea.Due to the stimulation of heat transfer, a few drunk glasses a day of this drink are almost half the volume of burned fat.
Green tea has a slight diuretic effect, which means it helps to remove excess fluid from the body, preventing swelling.This action can be enhanced by adding a small amount of low -fat milk or 1 tsp.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, nervous and cardiovascular systems.
Observe a drinking mode
Drinking mode is a very important component not only of weight loss, but also life as a whole.After all, absolutely all biochemical processes take place in the aquatic environment.The very concept of "drinking mode" is a rational procedure for distributing the fluid used during the day, that is, its volume and frequency.
The daily need for each person in water depends on many factors:
- age;
- nutritional diet;
- Lifestyle activity;
- State of health;
- climatic living conditions.
An average person living in a moderate climate zone and a leading moderately active lifestyle, which has no serious health problems, recommends consuming daily fluid at a speed of 30 ml per 1 kg weight.
At least 65% of the water, the body should receive in its clean form and only the rest - with food.It is not recommended to drink more than 250 ml of liquid at a time.
Do not resort to hard diets
A good weight loss diet has much to do with strict dietary restrictions.Speaking of solid diet regimens, they are generally referring to various monostuses, hunger shocks and food with a critically low calorie content.Such methods will most likely lead to hormonal damage, metabolic disorders, nervous breakdowns and other health problems than to get the desired result.
It is a fact that internal organs and metabolic processes will not be able to function normally without regular intake of vitamins, minerals, macro and trace elements.And to provide the body with all vital substances, such as with one kefir or cucumbers, is simply impossible.
Therefore, for complete vital support of the body and maintaining health, it is necessary to eat completely and rationally based on the individual needs of a person.
Stick to the daily calorie content
A good weight loss diet cannot be the same for everyone.The most important condition for normalizing weight is to adhere to the required daily calorie content of the diet.
Food with a significantly low calorie number is not less harmful than the exceeding maximum amount.With a daily cross -consumed calorie, the body will not be able to process them in time, resulting in making them fat stores.
But even with a critical deficiency of the minimum rate of calorie of a person, the same result is expected.It is a fact that in the case of acute lack of nutrients, the body signals the brain, thus informing it about its starvation and it "answers" it with an indication of sending all nutritional meals for storage, that is, to cultivate fat and leave "for a German day".
At such times, the human body experiences a kind of stress, metabolism slows down and instead of losing weight, it even risks accumulating extra pounds.Long -term strict calorie restrictions can eventually lead to nervous breakdown and subsequent overeating.And in special cases - to exhaustion and serious health problems.
Follow the diet
The diet, which is extremely important to a person from the first day of his life, is a quantitative and qualitative characteristic of nutrition, which includes time and number of meals, as well as its distribution by calorie content and composition of the face.
It is believed that with appropriate weight loss, intervals between meals should not exceed 3 hours.Thus, their number should be 5 times a day.Such a partial diet allows you to avoid hunger, thus reducing the likelihood of overeating.
By reducing portions, the volume of the stomach gradually decreases, which helps to feel saturation of a smaller amount of food.
Don't forget to have breakfast
Breakfast is the most important food.It is he who triggers the body after night's sleep and determines metabolism during the day.
Breakfast is recommended no later than 30 minutes after waking up after drinking a glass of warm water.Of the daily rate, 25% of calories consisting mainly of carbohydrates should be constructed.That is 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 beneficial if it does not contradict the principles described earlier in the article.Compliance with the norm of calories, diet and sufficient use of liquids should underpin any dietary regimen.
Diet or bulge of kim protasov
In this diet, the focus is on the consumption of proteins from animal products.It is relatively easy to transfer, lasts for 5 weeks, helping to clean the body, helping to get rid of extra pounds.And to preserve the result, the supporters of this diet call for it to practice it at least once a year.
The basis of the diet is dairy products and fresh vegetables, which are not nystarchies that can be consumed at any time of the day.Tea and coffee should be drunk without sugar.You can afford 2-3 apples a day if you wish.Such a diet should be respected within 2 weeks
When leaving the diet, you should be careful with fat: for the first time a day it is recommended to use no more than 35 g.Other products must be introduced gradually.For starters, for breakfast, use oatmeal prepared on the water and write in other tricks - gradually replace some of the dairy products with low fat meat.The duration of this period is the next 3, 4 and 5 weeks.
Lazy
This diet has such a name because of its elementary.More recently, this is not even a diet, but a definitely recommended rule that must be followed.It consists of the need to drink 2 glasses of clean water before each meal for about 15-20 minutes.And during the food, as after, on the contrary, you should not consume fluid for 2 hours.
Very often, people confuse the thirst with hunger and sufficient use of drinking water not only preserves the full operation of the digestive tract, accelerates metabolism, but also helps to reduce the feeling of hunger.
Buckwheat
For those who do not like buckwheat porridge, it is better not to consider this diet as it occupies the main share of the diet for two weeks.In addition to the buckwheat itself, it is left to use low fat kefir.The amount of these products should be determined individually based on the required daily calorie rate.
If this food is not enough and the feeling of hunger does not leave, you can add green vegetables, a few boiled eggs or apples no more than once a day.As for the preparation of cereals, it is better not to boil it, but to pour it with cold water at a speed: 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 nutrients contained in buckwheat, such as carbohydrates, proteins (including essential amino acids), vitamins and mineral elements, this diet can provide the body for some time.
The basic condition is that you do not abuse or hold it for more than two weeks.If necessary, you can repeat the diet several times a year.
Dyukan diet
Ducan's diet is based on the predominance of the protein and minimum of carbohydrate foods.He is one of the most productive in terms of weight loss.The popularity of this method is common in many countries around the world and among people of different ages.
This power system allows you to lose weight in the most convenient way due to a fairly wide selection of products allowed for use.Restrictions are applied only to high carbon content and too fatty foods.Alcohol, like any other diet, is better to rule out.
From the similar ones in their principle, such as the Kremlin or Protein, Dukan's diet is distinguished by the presence of stages whose adherence is strictly necessary.There are 4 of them in total and they differ in the duration and list of products that are allowed to use.
In short, these stages can be presented as follows:
| Stage | Name | The main authorized products | Duration |
| 1 | attack | Low fat varieties (chicken meat, turkey, beef), chicken or beef offices, fish and seafood, dairy products with low fat, egg squirrels | 2-7 days, depending on the size of excess weight |
| 2 | Alternation | The list of above products is complemented by neat vegetables and egg yolks | Based on: 7 days for each discarded kg at the "Attack" stage |
| 3 | fixation | 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 alternation stage is an alternative use of foods and protein vegetation foods.The ratio of "protein" and the so -called "protein car" are determined on the basis of the amount of pounds from which it is planned to get rid of.
In addition, eating this diet, you need to stick to some mandatory conditions:
- Daily use 2-3 tbsp.l.oat bran;
- Dedication of physical activity 20 minutes a day;
- Once a week, extremely protein products adhere (at the consolidation and stabilization stage).
Kefir diet
Because long -term firm dietary restrictions are extremely undesirable, Kefir's diet may be due to the unloading option.It is worth resorting to it only in order to clean the gastrointestinal tract of no more than 1-3 days.
During this period, up to two liters of low fat kefir, divided into 6 doses, should be consumed daily.You can add a small amount of green vegetables if you wish.It is advisable to minimize physical activity these days.
Significant changes should not be expected after such a "unloading", but to get rid of the weight in the stomach, edema, as well as a few pounds and inches in your waist to get into your favorite dress will help.
Carbohydrate
To some extent, the alternation of squirrels is similar to one of the stages of Dukan's diet.In the same way, within a few days, the amount of carbohydrates in the diet is minimized.It is during this period that the glycogen, which is in the liver and muscles, that the excess water passes actively and the fat burning begins.
But so that the body does not get used to it and does not adapt to the low carbon diet, it must organize a "shake" using the same carbohydrates.In this way, glycogen stocks will be filled without the ability to delay them as excess fat and the body will continue to work in the same mode and burn calories even more efficiently.
BUCH schemes may be different.The amount of protein days varies depending on how much glycogen in the muscles.In most cases, this is 1/2, where 2 protein days and 1 carbohydrates, which is enough to stock up with glycogen for the next 2.
The number of carbohydrates for women and men should be as follows:
| Carbohydrates, G (Wives/Spouse) | |
| Squirrel | 50/50 |
| Carbohydrate Day | 200/300 |
| Mixed day | 100/200 |
There are almost no strict restrictions on products, but in the days of carbohydrates it is very important to use high quality, complex carbohydrates, such as cereals and vegetables.It is advisable to exclude sugar containing products at all.The amount of fat in the diet remains unchanged.Sye diet for no more than 3 months.
A good figure throughout life requires attention.Trying to keep it, do not resort to hard, dangerous weight loss diets.The selected power system should be relevant after undergoing a medical examination and consultation with a specialist.