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 first and foremost a safe diet.We can talk about safety if it is balanced, with sufficient and ideal proportion of protein, fat and carbohydrates, a predominance of natural products and not exceeding the content of maximum allowed calories.
Proper weight loss should occur due to a decrease in adipose tissue.The main principle of this process is to spend more calories than consuming them.The problem of overweight people is that the number of calories consumed exceeds significantly the second value.This implies the need to exclude or reduce caloric products in the diet.
The opinion that they are full of certain stereotype products, which has long been refuted by nutritionists.They are not spilling with sugar, cookies, potatoes or butter.Full of consumption of a large number of calories, consumed without thinking about products in unlimited quantities.And even Kefir calories, if not spent during the day, will also become extra centimeters at the waist.
Recommendations for excluding harmful diet products are provided to minimize possible excessive foods and, as a result, prevent an extra pound set.But it is possible to significantly change their forms for the better, along with other factors that are no less important.
Lite slowly
In the process of weight loss, hurry is not only undesirable but also meaningless.Seeing on the scale the amount of kilograms, less at 2, 3 or, up to 5 than the day before, do not seduce, as this is explained only by liquid loss, which can also be replenished quickly.
The ideal weight loss should not exceed 200 g per day.Approximately this amount of fat is able to 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
A fundamental role in weight management is played by metabolism.Minimum physical activity, long -term intervals between meals, drying or harmful product snacks lead to the fact that the body simply has no time to learn all foods that are consumed during the day.
Overcoming can also affect the metabolism rate.It is much better to divide food into 2 doses with a 1.5-2 hours than too much to eat once.In this case, foods can be compared to fuel and metabolism - with the combustion process: to maintain the second, it is necessary to provide constant supply of the former.
Drink green, not black tea
The advantage of green tea over the black varieties of the drink when wearing 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 drunk glasses per day of this drink are almost half the volume of burnt fat.
Green tea has a light diuretic effect, which means 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 teaspoon to it.cream.
A good advantage of drinking green tea on a diet is the ability to reduce blood sugar, which erases the feeling of hunger and favorable to weight loss.The drink has a beneficial effect on digestion, nervous and cardiovascular system.
Observe the way of drinking
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 "drink regime" is a rational procedure for the distribution of the liquid used during the day, ie its volume and frequency.
The daily need for each person in water depends on many factors:
- age;
- Food diet;
- lifestyle activity;
- health status;
- climate life conditions.
On average, a person who lives in a moderate climate zone and a moderately active leading lifestyle, who has no serious health problems, recommends consuming daily fluid at a rate of 30 ml per 1 kg weight.
At least 65% of 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 the same time.
Don't resort to Duas Diets
A good weight loss diet has little to do with strict dietary restrictions.Speaking of hard diet modes in mind, they have in mind various mono-dooms, hunger strikes and food with critical calorie content.Such methods will probably lead to hormonal failures, metabolic disorders, nervous breaks and other health problems than to get 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 provide all vital substances to the body, for example, with a kefir or cucumber, is simply impossible.
Therefore, to get a complete life support of the body and maintain health, it is necessary to eat completely and rationally based on a person's individual needs.
Adhere to daily calories content
A good weight loss diet cannot be the same for everyone.The most important condition to normalize the weight is to adhere to the daily calorie content required of the diet.
Foods with a significantly low calorie number are no less harmful than exceeding their maximum allowed amount.With a daily cross of calories consumed, the body will not be able to process them into energy in a timely manner, as a result of which it turns them into fat reserves.
But even with a critical deficiency of a person's minimum calories standard, the same result awaits.The fact is that, with acute nutrient absence, the body gives the brain a signal, thus informing about its hunger, and it "responds" to it with an indication of sending all food meals for storage, that is, to process in fat and leave "for a gerly day".
At such times, the human body experiences, a type of stress, metabolism decreases and, instead of losing weight, risks gaining extra pounds.Long -term strict calorie restrictions, ultimately, can lead to a nervous collapse and over -eating subsequent.And in special cases - for exhaustion 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 their distribution by calorie content and facial composition.
It is believed that with proper weight loss, intervals between meals should not exceed 3 hours.Thus, their number should be 5 times a day.This fractional nutrition allows you to avoid a feeling of hunger, thus reducing the likelihood of eating too much.
Reducing portions, stomach volume is gradually reduced, which helps to feel the saturation of a smaller amount of food.
Be sure to have breakfast
Breakfast is the most important meal.It is he who triggers the body after the night's sleep and determines the metabolic rate during the day.
Breakfast is recommended as long as 30 minutes after waking up after drinking a glass of warm water.Of the daily standard, it should represent 25% of calories consisting mainly of carbohydrates.This 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 standard of calories, diet and sufficient use of fluid must be underlying each eating regimes.
Kim Protasov Diet or Protaiolas
In this diet, the emphasis is on protein consumption from animal products.It is relatively easy to transfer, lasts 5 weeks, helps to clean the body, helping to get rid of extra pounds.And to preserve the result, the supporters of this diet require to practice it at least once a year.
The base of the diet is fresh dairy products and vegetables that are not covered that can be consumed at any time of the day.Tea and coffee should be sugar -free drunk.If you wish, you can buy 2-3 apples a day.This diet should be respected 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 must be introduced gradually.For starters, at breakfast, use cooked oats 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 the lazy
This diet is named after its elementary school.Instead, this is not even a diet, but a certain recommended rule that should be followed.It consists of the need to drink 2 cups of pure water before each meal, in about 15 to 20 minutes.And during food, as later, on the contrary, you should not consume liquid for 2 hours.
Often people confuse thirst with hunger and sufficient use of drinking water not only maintains the total operation of the digestive tract, accelerates metabolism, but also helps to reduce the feeling of hunger.
Sarracene wheat diet
For those who do not like Sarracene wheat porridge, it is better not to consider this diet because it occupies the main part of the diet for two weeks.In addition to the sarracene wheat, it is allowed to use low -fat kefir.The amount of these products should be determined individually, based on the required daily caloric norm.
If this food is not enough, and the feeling of hunger does not come out, you can add green vegetables, two 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 with cold water at the rate: 2 tablespoons.Water for 1 tablespoon.Cereals and leave it at night.This method will help maintain the most useful properties 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 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 diet
Ducan's diet is based on the predominance of protein and at least 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 among people of different ages.
This power system allows you to reduce weight in the most comfortable way due to a very rich choice of permitted products for use.Restrictions apply only to high and very greasy foods.Alcohol, as with any other diet, is better to exclude.
Similar in the 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:
| Internship | Name | The main products allowed | Duration |
| 1 | attack | Varieties of low meat (chicken, turkey, meat), chicken or beef, fish and seafood, low fat dairy products, egg squirrels | 2-7 days, depending on the size of overweight |
| 2 | alternation | The list of products above is complemented by non -rich vegetables and egg yolks rich in starch and gems | Based on: 7 days for each kg discarded at the "Attack" stage |
| 3 | fixation | In small quantities, vegetables rich in starch, fruits, cheeses are introduced | Based on: 10 days for each kg discarded at the "alternation" stage |
| 4 | stabilization | It has no limited time |
The alternative stage is an alternative use of protein and vegetable foods of proteins.The proportion of “protein” and so -called “protein housing” is determined based on the amount of kilograms it is planned to get rid of.
Also, eating this diet, it is necessary to adhere to some mandatory conditions:
- Use 2-3 tablespoons daily.l.Bran de Oats;
- dedicate physical activity 20 minutes a day;
- Once a week, adhere to exclusively protein products (in the consolidation and stabilization phase).
Kefir diet
As long -term nutrition long -term restrictions are extremely undesirable, the kefir diet can be attributed to the "unloading" option.It is worth resorting to it only to clean the gastrointestinal tract lasting 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.If you wish, you can add a small amount of green vegetables.It is advisable to minimize physical activity today.
Significant changes after this "unloading" should not be expected, but get rid of the gravity in the stomach, edema, and a few pounds and centimeters at the waist to enter your favorite dress, will help.
Squirrel
The subsequent alternation of squirrel is to some extent 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 time that glycogen, which is in the liver and muscles, begins to be actively spent, excess water disappears and fat burning begins.
But so that the body is not used to it and does not adapt to the low -carbet diet, it needs to organize a "shake" using the same carbohydrates.Thus, glycogen reserves will be replenished without the possibility of their testimony as excess fat, and the body will continue to work in the same way and burn calories even more efficiently.
Buch schemes can be different.The amount of protein days varies depending on the amount of glycogen in the muscles.In most cases, it is 1/2, where 2 days of protein and 1 carbohydrate, which is sufficient 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 complex and high quality carbohydrates, for example cereals and vegetables.It is advisable to exclude products containing 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 should be approached wisely after undergoing a medical examination and consulting a specialist.