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, a safe diet.We can talk about security 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 allowed heat 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 caloric products in the diet.
The opinion that they are full of certain products, a stereotype, which for a long time has been refuted by dietitian doctors.They are not pouring sugar, cookies, potatoes or butter.Completed by the consumption of a large amount of calories, foods without thinking with products in unlimited quantities.And even the calories of the kefir, if they are not spent during the day, will also become additional centimeters at the waist.
Recommendations to exclude harmful products from diet are given to minimize excess comedy and, as a result, avoid a set of additional kilos.But it is possible to significantly change its forms for the better, along with other factors that are not less important.
Lite slowly
In the process of losing weight, haste is not only undesirable, but also meaningless.Seeing the amount of kilograms in the balance, less in 2, 3 or even 5 than the previous day, does not seduce, since this is explained only by the loss of liquid, which can also be replenished quickly.
Optimal weight loss should not exceed 200 g per day.Approximately such a amount of fat can process in energy within 24 hours.Everything that is probably lost due to water and muscle mass.
Accelerate the process of metabolism in the body
Metabolism plays a key role in weight control.The minimum physical activity, the long -term 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 foods consumed during the day.
The overflow can also affect the metabolism rate.It is much better to divide food into 2 doses with an interval of 1.5-2 hours than to eat excessively once.In this case, food can be compared to fuel and metabolism, with the combustion process: to maintain the second, the constant supply of the first is necessary.
Green drink, no black tea
The advantage of green tea over the black varieties of the drink when using it in the diet is not exaggerated.Fat burning 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 drunken cups per day of this drink are almost half of the burned fat volume.
Green tea has a mild diuretic effect, which means that it helps eliminate excess liquid from the body, avoiding swelling.This action can be strengthened by adding a small amount of low fat milk or 1 teaspoon.cream.
A good advantage of drinking green tea in a diet is the ability to reduce blood sugar, which turns off the feeling of hunger and favorable for weight loss.The drink has a beneficial effect on digestion, nervous and cardiovascular system.
Note the mode of consumption
The drinking 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 frequency.
The daily need of each person in the water depends on many factors:
- age;
- food diet;
- lifestyle activity;
- health status;
- Climate living conditions.
On average, a person living in a moderate climatic zone and a moderately active moderate lifestyle, which does not have serious health problems, recommends consuming daily liquid at a speed 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 liquid at the same time.
Do not turn to hard diets
A good diet for weight loss has little to do with strict diet restrictions.Speaking of difficult diet modes, as a rule, it has several mono dodes, hunger strikes and food with critically low calorie content.It is very likely that such methods will 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 cannot function normally without a regular intake of vitamins, minerals, macro and microelements.And providing the body with all vital substances, for example, a kefir or cucumbers, is simply impossible.
Therefore, to obtain a complete life support of the body and maintain health, it is necessary to eat full and rationally based on the individual needs of a person.
Adhere to daily calories content
A good diet for weight loss cannot be the same for everyone.The most important condition to normalize weight is to adhere to the necessary daily calorie content.
Foods with a significantly low calorie number are no less harmful than the maximum amount allowed.With a daily calorie cross consumed, the body cannot process them in energy in a timely manner, as a result of which transforms them into fat reserves.
But even with a critical deficiency of the minimum norm of a person's calories, the same result is expected.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 he "responds" with an indication of sending all the food foods for storage, that is, processing in fat and leaving "for a gerrose day."
In such moments, the human body experiences, a kind of stress, metabolism slows down and, instead of losing weight, runs the risk of even gaining more kilos.Long -term strict calorie restrictions, ultimately, can lead to a nervous breakdown and after eating in excess.And in special cases, to exhaustion and serious health problems.
Follow the diet
The diet, which is extremely important for a person from the first day of their 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 adequate weight loss, intervals between meals should not exceed 3 hours.Therefore, your number must be 5 times a day.Such fractional nutrition allows you to avoid a feeling of hunger, thus reducing the probability of excess eating.
Portions reduction, stomach volume is gradually reduced, which helps feel the saturation of a lower amount of food.
Be sure to breakfast
Breakfast is the most important food.It is he who triggers the body after the dream of the night and determines the metabolic rate during the day.
Breakfast is recommended no later than waking up, after drinking a glass of warm water.Of the daily norm, it must represent 25% of the calories that consist mainly in carbohydrates.That is why the porridge is considered 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 above in the article.Compliance with the norm of calories, diet and sufficient use of the liquid must be the basis of each dietary regimes.
Kim protasov diet or bump
In this diet, the emphasis is on the consumption of animal products proteins.It is relatively easy to transfer, last 5 weeks, helps clean the body, helping to get rid of additional pounds.And to preserve the result, supporters of this diet call it to practice it at least once a year.
The base of the diet are dairy products and fresh vegetables unions that can be consumed at any time of the day.Tea and coffee should be drunk without sugar.If you wish, you can pay 2-3 apples per day.Such diet must be fulfilled within 2 weeks
When leaving the diet, you must be careful with fats: for the first time, it is recommended to use no more than 35 g.Other products must be gradually entered.To start, for breakfast, use oats cooked in 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 lazy
This diet has that name due to its elementary.Rather, this is not even a diet, but a certain recommended rule that must be followed.It consists of the need to drink 2 cups of pure water before each meal, in about 15-20 minutes.And during food, as later, 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 the complete functioning of the digestive tract, accelerates metabolism, but also helps reduce the feeling of hunger.
Saracen wheat diet
For those who do not like Sarracene wheat porridge, it is better not to consider this diet, since it occupies the main part of the diet for two weeks.In addition to the Saracen wheat, it is allowed to use kettle with low fat.The amount of these products must be determined individually, depending on the necessary daily calorie standard.
If this food is not enough, and the feeling of hunger does not leave, you can add green vegetables, a pair of boiled eggs or apple no more than once a day.As for cereal preparation, it is better not to boil it, but pour it with cold water at the reason: 2 tablespoons.Water for 1 tablespoon.Cereals, and leave it during the night.This method will help maintain useful properties as much as possible.
Thanks to the richness of useful substances contained in Sarracene wheat, such as carbohydrates, proteins (including irreplaceable amino acids), vitamins and mineral elements, this diet can 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 diet
The Ducan diet is based on the predominance of protein and the minimum of carbohydrate foods.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 energy system allows you to reduce the weight in the most comfortable way due to a fairly rich option of products allowed for use.Restrictions apply only to carbohydrate and too fatty foods.Alcohol, as in any other diet, is better to exclude.
Of the similar in its beginning, such as Kremlin or protein, Ducan's diet is distinguished by the presence of stages, whose observance is strictly necessary.There are 4 of them in total, and differ in the duration and list of products allowed to use.
In short, these stages can be represented as follows:
| Scenery | Name | The main allowed products | Duration |
| 1 | stroke | Low varieties of meat meat (chicken, turkey, beef), chicken or beef, fish and shellfish, low -fat dairy products, egg squirrels | 2-7 days, depending on the size of excess weight |
| 2 | alternation | The list of previous products is complemented by non -starchy vegetables and egg yolks | Based on: 7 days for each kg discarded in the "attack" stage |
| 3 | fixation | In small quantities, vegetables are introduced with starch, fruits, cheeses | Based on: 10 days for each kg discarded in the "alternation" stage |
| 4 | stabilization | No limited time |
The alternative stage is an alternative use of vegetable foods of proteins and proteins.The relationship of the days of "protein" and the so -called "recharged proteins" is determined according to the amount of kilograms of which it is planned to get rid of.
In addition, eat this diet, it is necessary to adhere to some mandatory conditions:
- Daily use 2-3 tablespoons.l.oat bran;
- dedicate physical activity 20 minutes per day;
- Once a week, adhere exclusively protein products (in the consolidation and stabilization stage).
Kéfir diet
Since hard long -term restrictions in nutrition are extremely undesirable, the kefir diet can be attributed to the "download" option.It is worth resorting only to the objective of cleaning the gastrointestinal tract that does not last 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.
You should not expect significant changes after such "download", but get rid of the severity of the stomach, edema, as well as a couple of kilograms and centimeters on the waist to enter your favorite dress.
Squirrel-carbohydrate
The underlying alternation to the squirrels, to some extent, is similar to one of the stages of the Ducan diet.Similarly, for him, in a few days, the amount of carbohydrates in the diet is minimized.It is during this period that glycogen, which is found in the liver and muscles, begins to actively spend, excess water disappears and fat burning begins.
But so that the body does not get used to and does not adapt to the low carbohydrate diet, it must organize a "beaten" with the same carbohydrates.Therefore, glycogen reserves will be replaced without the possibility of their deposition as excess fat, and the body will continue to function in the same way and burn calories more efficiently.
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 days of protein and 1 carbohydrates, which is enough to stock up for glycogen for the following 2.
The number of carbohydrates for women and men must be the following:
| Carbohydrates, g (wives/husband) | |
| Squirrel | 50/50 |
| Carbohydrate day | 200/300 |
| Mixed day | 100/200 |
There are almost no strict restrictions on products, but in carbohydrate days it is very important to use high quality complex carbohydrates, for example, cereals and vegetables.It is advisable to exclude products that contain sugar.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 and dangerous diets for weight loss.The chosen energy system must be approached wisely, after undergoing a medical exam and consult with a specialist.