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 is first and foremost a safe diet.We can talk about security when balanced, with sufficient and optimal rates of proteins, fats and carbohydrates, overweight natural products and does not exceed the permissible calorie content.
Proper weight loss should be contacted 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 is significantly higher than the second value.This means that you need to exclude or reduce calorie products in your diet.
The opinion that they are full of certain products and stereotypes that dietitian doctors have long refuted.They do not pour sugar, cakes, potatoes or butter.Complete to consume a huge number of calories that are consumed in unlimited quantities.And even calories from kefir, if they are not filled during the day, will become extra centimeter on the waist.
Recommendations for the exclusion of harmful products are provided from the diet to minimize possible overexpression and, as a result, prevent an extra pound set.But it is possible to significantly change its forms to the right, along with other factors that are no less important.
Lite slowly
In the process of weight loss, hurrying is not only undesirable but also meaningless.Seeing the scale of kilograms, less, 2, 3 or even 5 than before, is not tempted, as this is only explained by the loss of liquid, which can also be quickly filled.
Optimal weight loss should not exceed 200 g daily.About this amount of fat can process energy within 24 hours.Everything that is probably lost due to water and muscle mass.
Accelerate the process of body metabolism
One of the key roles of weight management is metabolism.Minimum physical activity, long durations between meals, drying 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 metabolism.It is much better to divide the food into 2 doses at 1.5-2 hours than to exceed once.In this case, foods can be compared to fuel and metabolism - the combustion procedure: the second is required for the second constant supply.
Drink green, not black tea
The advantage of green tea over the black breeds of the drink is not excessive when used in the diet.Fat burning is directly related to metabolism, in which the growth is facilitated by caffeine and antioxidants in green tea.Due to the stimulation of heat transfer, the drink is almost half of the amount of fat burned daily.
Green tea has a mild diuretic effect, which means that it promotes excess fluid to remove from the body, preventing swelling.This operation can be confirmed by adding small amounts of low greasy milk or adding 1 teaspoon.cream.
The good advantage of drinking green tea in diet is to lower blood sugar, which floods the feeling of hunger and is favorable for weight loss.The drink has a positive effect on digestion, nervous and cardiovascular system.
Take into account the drinking method
The alcohol consumption system is not only a very important element of weight loss but also its entire life.After all, all biochemical processes are in exactly the water environment.The concept of "drinking system" is a reasonable method for the daytime distribution of used liquid, ie its volume and frequency.
The daily demand of persons in water depends on many factors:
- circle;
- food diet;
- lifestyle activity;
- Health condition;
- Climate living conditions.
On average, a person living in a moderate climate zone and a leading moderately active lifestyle that do not have a serious health problem, suggests that daily fluid is consumed at 30 ml / 1 kg.
At least 65% of the water should be received in the pure form of the body and only the rest - with food.It is not recommended to drink more than 250 ml of liquid at a time.
Do not require a hard diet
A good diet for weight loss has little to do with limiting a strict diet.Hard dietary modes, in general, keep in mind the various mono doses, hunger strikes and food, and critically low calorie foods.Such methods are likely to lead to hormonal failures, metabolic disorders, nervous breakdowns and other health problems such as achieving the desired result.
The fact is that internal organs and metabolic processes will not be able to function normally without the intake of regular vitamins, minerals, macro and trace elements.And it is simply impossible to provide the body with all the vital material, such as a kefir or cucumber.
Therefore, to maintain the body's full life and health, you should eat in full and reasonably based on the individual needs of a person.
Keep your daily calorie content
A good diet for weight loss cannot be the same for everyone.The most important prerequisite for normalization of weight is to adhere to the daily calorie content of the diet.
Significantly low number of calories foods are no less harmful than exceeding the maximum permissible amount.With the daily intersection of the calorie consumed, the body cannot process them in time into energy, which results in them into fat reserves.
But even with a critical lack of minimal norms of human calories, the same result awaits the same result.The fact is that, with the acute lack of nutrients, the body gives the brain a signal, thus informing it of starvation and "responding" by sending all food meals to storage, that is, the processing of fats and "a javelin day".
At such moments, the human body experiences it, a kind of stress, its metabolism slows down, and instead of weight loss it takes the risk of getting an additional pound.Long -term strict calorie restrictions can ultimately lead to nerve breakdown and subsequent over -installation.And in special cases - exhaustion and serious health problems.
Follow the diet
The diet, which is extremely important for humans from the first day of their life, is a quantitative and qualitative properties of nutrition, which includes the time and number of food, as well as the distribution of calories and face composition.
It is believed that with proper weight loss, the interval between meals should not exceed 3 hours.So their number must be five times a day.Such fractional nutrition allows you to avoid a feeling of hunger, thereby reducing the likelihood of exaggeration.
As the doses are reduced, the volume of the stomach gradually decreases, which promotes the feeling of saturation from a smaller amount of food.
Be sure to have breakfast
Breakfast is the most important meal.He is the one who triggers the body after a night's sleep and determines metabolism during the day.
Breakfast is recommended at the latest 30 minutes after waking up, a glass of warm water after drinking.According to daily norms, this should make 25% of the calorie of carbohydrates.This is the reason why porridge is considered to be the ideal option.
What are the most effective and safest diet for weight loss?
A good diet for weight loss can only be useful if you do not contradict the principles previously described in the article.Adherence to the proper use of calories, diet, diet and fluid should be the basis of all dietary systems.
Kim Protasov diet or prominence
In this diet, the emphasis is on the consumption of protein from animal products.It is relatively easy to hand over, it takes 5 weeks, helps to cleanse the body, helping to get rid of the extra pound.And in order to preserve the result, diet fans call for them to be practiced at least once a year.
The diet is based on dairy products and fresh, non -crucified vegetables that you can consume at any time of the day.Tea and coffee should be drunk without sugar.If necessary, you can afford 2-3 apples daily.Such a diet should be followed within 2 weeks
When leaving your diet, you should be careful with the fats: we recommend that you use up to 35 g first daily.Other products should be gradually introduced.First, use the oatmeal cooked on the water for breakfast and write to other tricks - gradually replace some of the dairy products with low greasy meat.The duration of this period is the next 3, 4 and 5 weeks.
Diet for lazy
Because of its basic name for this diet.Rather, this is not a diet, but a certain recommended rule that needs to be followed.This consists of drinking 2 cups of clean water before each meal, approx.In 15-20 minutes.And, on the contrary, you should not consume fluid for 2 hours.
Very often people confuse thirst with hunger, and sufficient use of drinking water not only maintains the full functioning of the digestive system, accelerates metabolism, but also contributes to reducing the feeling of hunger.
Buckwheat diet
For those who do not like buckwheat porridge, it is better not to consider this diet as they take two weeks to occupy the main part of the diet.In addition to buckwheat itself, you can use the use of low -fat kefir.The quantity of these products should be determined separately, based on the necessary daily calorie standards.
If this food is not enough and the feeling of hunger does not leave, you can add green vegetables, some boiled eggs or apples once a day.As for the preparation of cereals, it is better not to boil it, but pour it with cold water: 2 tablespoons.Water for 1 tablespoon.cereals and leave it overnight.This method maintains to maintain useful properties as much as possible.
Thanks to the richness of buckwheat, carbohydrates, proteins (including irreplaceable amino acids), vitamins and minerals, buckwheat such as carbohydrates such as carbohydrates and mineral elements, this diet can provide the body for some time.
The main condition is not abuse and does not follow it for more than two weeks.If necessary, you can repeat your diet several times a year.
Dyukan's diet
The Ducan diet is based on the most protein and the minimum of carbohydrate foods.This is one of the most prolific weight loss.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 weight in the most convenient way as it has chosen a rather rich selection of products.The restrictions only apply to high mains and too fatty foods.Alcohol, like any other diet, is better to exclude.
From their similarity, such as the Kremlin or Protein, the diet of Ducan is distinguished by the presence of stages, which are strictly necessary.There are a total of 4 and are different in the duration and list of allowable products.
In short, these sections can be represented as follows:
| Stage | Name | The main allowable products | Period |
| 1 | attack | Low greasy meat types (chicken, turkey, beef), chicken or beef, fish and seafood, low greasy dairy products, egg squirrels | 2-7 days, depending on the size of the overweight |
| 2 | alternation | The list of the above products is complemented by non -starch vegetables and egg yolks | Based on: 7 days for all discarded kg in the "attack" section |
| 3 | fixative | In small quantities, starch in vegetables, fruits, cheeses | Based on: 10 days for each discarded kg in the “alternation” section |
| 4 | stabilization | Not limited time |
The alternating stage is an alternative use of protein and protein-salary foods.The proportion of "protein" and so-called "protein carcass" days is determined on the basis of the amount of kilograms from which it is planned to get rid of.
In addition, if you eat this diet, you must adhere to some mandatory conditions:
- Use 2-3 tablespoons daily.l.oats bran;
- Pay physical activity for 20 minutes daily;
- Once a week, insist on protein products exclusively (during the consolidation and stabilization phase).
Kefir diet
Because the long -term hard -term restriction of nutrition is extremely undesirable, the kefir diet is attributed to the "unloading" option.It is only worth cleaning up the gastrointestinal tract for 1-3 days.
During this period, kefir with a low fat content of up to two liters should be consumed daily into 6 servings.If necessary, you can add a small amount of green vegetables.We recommend that you minimize physical activity these days.
Significant changes after such "unloading" do not have to be expected, but getting rid of the stomach, edema, and a few kilograms and centimeters to get rid of your favorite dress.
Squirrel
The alternation under the squirrels is to some extent similar to one section of Ducan's diet.Similarly, within a few days, the amount of carbohydrates in the diet is minimized.During this period, glycogen, which is actively spent in the liver and muscles, disappears, and the fat burning starts.
But so that the body does not get used to it and does not adapt to the low Carb diet, it must organize "shaking" with the help of the same carbohydrates.Thus, glycogen reserves are charged without being deposited as excess fats, and the body remains in the same mode and burns calories even more effectively.
The Buch schemes may be different.The quantity of protein days depends on how much glycogen in the muscles.In most cases, 1/2, where 2 protein days and 1 carbohydrate, which is sufficient to mount glycogen for the next 2.
The number of carbohydrates for women and men should be as follows:
| Carbohydrates, g (wives/husbands) | |
| Squirrel day | 50/50 |
| Carbohydrate day | 200/300 |
| Mixed day | 100/200 |
There is almost no strict restrictions on products, but on carbohydrate days, high quality, complex carbohydrates such as cereals and vegetables are very important.We recommend that we exclude the products containing sugar at all.The fat amount of the diet remains unchanged.SYE diet for up to 3 months.
A good figure requires attention throughout life.He has tried to preserve it not to require heavy, dangerous diets needed for weight loss.The elected energy system should be cleverly approached after a medical examination and consultation with a specialist.