Not all of the weight loss diets are not 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 of all, a safe diet.We can talk about safety if it is balanced, with a sufficient and optimal ratio of protein, fat and carbohydrates, a predominance of natural products and not exceeding the maximum authorized calorie content.
Good 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 considerably exceeds the second value.This implies the need to exclude or reduce calorie products in the diet.
The opinion that they are full of certain products - a stereotype, which has long been refuted by dietitian doctors.They do not shed sugar, cookies, potatoes or butter.Full of the consumption of a large number of calories, eaten without thinking with unlimited products.And even Kefir calories, if they have not spent during the day, will also turn into an additional centimeters at the waist.
Recommendations to exclude harmful products from the diet are given in order to minimize possible overeating and, therefore, prevent a set of additional books.But it is possible to significantly change your forms for the best, as well as other factors that are no less important.
Slowly
Losing weight, haste is not only undesirable, but also meaning.Seeing on the scale the quantity of kilograms, less by 2, 3 or, even 5 than the day before, do not appeal, because this is explained only by the loss of liquid, which can also be reconstructed quickly.
Optimal weight loss should not exceed 200 g per day.About such a quantity of fat is able to treat energy within 24 hours.Anything that is probably lost because of the mass of water and muscle mass.
Accelerate the metabolism process in the body
A key role in weight management is played by metabolism.Minimum physical activity, long time intervals 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.
The overflow can also affect the rate of metabolism.It is better to divide food into 2 doses with an interval of 1.5 to 2 hours than to eat too much once.In this case, food can be compared to fuel and metabolism - with the combustion process: to maintain the second, the constant diet of the first is necessary.
Drink green, not black tea
The advantage of green tea on the black varieties of the drink when using the diet is not exaggerated.The combustion of fats is directly linked to the rate of metabolism, the increase of which is facilitated by caffeine and the antioxidants contained in green tea.Due to the stimulation of heat transfer, several drunk cups per day of this drink are almost half the volume of burnt fat.
Green tea has a gentle diuretic effect, which means that it helps to remove excess liquid from the body, preventing swelling.This action can be reinforced by adding a small amount of low milk or 1 teaspoon.cream.
A good advantage of drinking green tea on a diet is the ability to reduce blood sugar, which turns off the feeling of hunger and favorable to weight loss.The drink has a beneficial effect on digestion, the nervous and cardiovascular system.
Observe the mode of consumption
The consumption diet is a very important element not only of weight loss, but also life as a whole.After all, all biochemical processes occur precisely precisely in the aquatic environment.The very concept of "alcohol consumption diet" is a rational procedure for the distribution of the liquid used during the day, that is to say its volume and its frequency.
The daily need of each water in water depends on many factors:
- age;
- diet;
- lifestyle activity;
- state of health;
- climatic living conditions.
On average, a person living in a moderate climate area and a moderately active lifestyle, which has no serious health problems, recommends consuming daily liquid at a rate of 30 ml per 1 kg of 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 liquid at a time.
Do not use difficult diets
A good diet for weight loss does not have much to do with strict diet restrictions.Speaking of hard diet methods, as a rule, have various mono-dodes, hunger strikes and food with seriously low content.Such methods will most likely 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 will not be able to operate normally without the regular supply of vitamins, minerals, macro and micro-elements.And to provide the body with all vital substances, for example, with a kefir or cucumbers, is simply impossible.
Therefore, for support for the full life of the body and the maintenance of health, it is necessary to eat fully and rationally according to a person's individual needs.
Adhere to daily caloric content
A good diet for weight loss cannot be the same for everyone.The most important condition for normalizing the weight is to join the necessary daily calorie content of food.
Food with a considerably low number of calories is no less harmful than that which exceeds its maximum authorized quantity.With a daily cross of calories consumed, the body will not be able to transform them into energy in time, as a result of which it transforms them into fat reserves.
But even with a critical deficiency in the minimum standard of a person's calories, the same result awaits.The fact is that with a lack of sharp nutrients, the body gives a signal to the brain, thus informing it about its famine, and it "answers" with an indication to send all the food dishes for storage, that is to say to treat fat and leave "for a good day".
At such times, the human body experiences a kind of stress, metabolism slows down and, instead of losing weight, it may even gain extra pounds.Strict long -term calorie restrictions, in the end, can cause nervous breakdown and later.And in special cases - for exhaustion and serious health problems.
Follow the diet
The regime, 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 the number of meals, as well as its distribution by the content of the calories and the facial composition.
It is believed that with appropriate weight loss, the intervals between meals should not exceed 3 hours.Thus, their number should be 5 times a day.Such fractional nutrition allows you to avoid a feeling of hunger, thereby reducing the probability of overeating.
By reducing the portions, the volume of the stomach is gradually reduced, which helps to feel the saturation of a smaller amount of food.
Make sure you have breakfast
Breakfast is the most important meal.It is he who triggers the body after sleep of the night and determines the metabolic rate during the day.
Breakfast is recommended no later than 30 minutes after waking up, after drinking a glass of warm water.According to the daily standard, it should represent 25% of the calories composed mainly of carbohydrates.This is why porridge is considered the most ideal option.
What are the most effective and safest 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.Respect for the standard of calories, food and sufficient use of liquid should underline each diet.
Diet or Kim Protasov protrusion
In this diet, the emphasis is placed on the consumption of animal products protein.It is relatively easy to transfer, lasts 5 weeks, helps clean the body, helping to get rid of extra pounds.And to preserve the result, the supporters of this regime call to practice it at least once a year.
The diet is dairy products and non -starchic fresh vegetables that can be consumed at any time of the day.Tea and coffee should be drunk without sugar.If you wish, you can afford 2-3 apples a day.Such a diet must be respected within 2 weeks
When you leave the diet, you must be careful with fats: for the first time a day, it is recommended to use more than 35 g.Other products must be gradually introduced.To start, for breakfast, use oat flour cooked on the water and write in other tips - gradually replace part of the dairy products with weak meat.The duration of this period is the next 3, 4 and 5 weeks.
Diet for lazy
This diet has such a name because of its elementary.Rather, it is not a diet, but a certain recommended rule that must be followed.It consists of drinking 2 cups of pure water before each meal, in about 15 to 20 minutes.And during food, as after, 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 preserves the complete functioning of the digestive tract, accelerates metabolism, but also helps reduce the feeling of hunger.
Buckwheat
For those who do not like buckwheat, it is better not to consider this regime, because it occupies the main part of the diet for two weeks.In addition to the buckwheat itself, it is authorized to use kefir with low fat.The quantity of these products must be determined individually, depending on the daily calorie standard required.
If this food is not enough and the feeling of hunger does not leave, you can add green vegetables, a few hard eggs or apples no longer once a day.As for the preparation of cereals, it is preferable not to boil it, but to pour it with cold water at speed: 2 tablespoons.Water for 1 tablespoon.cereals, and leave it overnight.This method will help as much as possible to maintain useful properties.
Thanks to the richness of the useful substances contained in buckwheat, such as carbohydrates, proteins (including irreplaceable amino acids), vitamins and mineral elements, this diet could well provide the body for a while.
The main condition is not to abuse and not to join 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 protein predominance and minimum carbohydrates.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 fairly rich choice of products allowed to use.Restrictions only apply to high and too fatty foods.Alcohol, as on any other diet, is preferable to exclude.
Similar in principle, such as kremlin or protein, Ducan's diet is distinguished by the presence of stages, the respect of which is strictly necessary.There are 4 in total, and they differ over time and the list of products authorized to use.
In short, these steps can be represented as follows:
| Scene | Name | The main authorized products | Duration |
| 1 | attack | Varieties of meat with low content in terms of fog (chicken, turkey, beef), chicken or beef offadors, fish and seafood, low dairy products, squirrels with eggs | 2-7 days, depending on the size of the excess weight |
| 2 | alternation | The list of products above is supplemented by non-starchy vegetables and egg yolks | Based on: 7 days for each kg thrown at the "Attack" stadium |
| 3 | fixing | In small quantities, starchy vegetables, fruits, cheeses are introduced | Based on: 10 days for each kg thrown into the "alternation" stage |
| 4 | stabilization | Unlimited time |
The alternating stage is an alternative use of protein and protein-veteable foods.The ratio of "proteins" and supposedly "sidewalk" days is determined according to the quantity of kilograms from which it is planned to get rid of.
In addition, to eat this regime, it is necessary to adhere to certain compulsory conditions:
- Daily use 2-3 tablespoons.L.Oat bran;
- devote physical activity 20 minutes a day;
- Once a week, adhere to protein products exclusively (at the stage of consolidation and stabilization).
Kéfir regime
Since long -term restrictions on nutrition are extremely undesirable, the kefir regime can be attributed to the "unloading" option.It is worth seeing him again only in order to clean the gastrointestinal tract which does not last more than 1 to 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 these days.
You should not expect significant changes after such a "unloading", but to get rid of the gravity of the stomach, edema, as well as a few kilograms and centimeters at the waist in order to enter your favorite dress, will help you.
Squirrel
The alternation under the squirrel, to a certain extent, is similar to one of the stages of the ducan diet.Likewise, for him, in a few days, the amount of carbohydrates in the food is minimized.It is during this period that glycogen, which is in the liver and muscles, begins to be actively spent, excess water disappears and the combustion of fats begins.
But so that the body does not get used to it and does not adapt to a low carb diet, it must organize a "shake" using the same carbohydrates.Thus, glycogen reserves will be reconstructed without the possibility of their deposit as excessive fats, and the body will continue to operate in the same mode and burn the calories even more effectively.
The traffic jams 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 carbohydrates, which is sufficient to stock up with the 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 is almost no strict restriction on products, but on carbohydrates, it is very important to use high quality complex carbohydrates, for example, cereals and vegetables.It is advisable to exclude products containing sugar 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.By trying to preserve it, do not use hard and dangerous diets for weight loss.The food system chosen must be approached judiciously, after having undergone a medical examination and consulted with a specialist.