Not all diets for weight loss are good, reasonable, effective and, at the same time, safe for health.
What is a safe diet?Duties and principles
A good weight loss diet is, first of all, a safe diet.We can talk about safety if it is balanced, with a sufficient and optimal ratio of proteins, fats and carbohydrates, a predominance of natural products and not exceeding the maximum permitted calorie 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 to 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 calorie products in the diet.
The thought that they are full of certain products-a stereotype, which has long been rejected by dieticians.They are not pouring out of sugar, cookies, potatoes or butter.Filled by the consumption of a large number of calories, thoughtlessly eaten with products in unlimited quantities.And even calories from kefir, if they do not pass during the day, will also turn into extra centimeters in the waist.
Recommendations to exclude harmful products from the diet are given to minimize possible overeating, and, as a result, prevent a variety of additional pounds.But it is possible to significantly change your forms for the better, along with other factors that are no less important.
Lite slowly
In the process of losing weight, acceleration is not only undesirable but also meaningless.Looking at the scales the amount of pounds, less by 2, 3 or, even 5 than the day before, do not seduce them, as this is only explained by the loss of fluid, which can also be supplemented quickly.
Optimal weight loss should not exceed 200 g per day.Approximately such an amount of fat is able to process energy within 24 hours.Everything that is likely to be lost due to the mass of water and muscle.
Accelerate the process of metabolism in the body
A key role in weight management is played by metabolism.Minimum physical activity, long time intervals between meals, drying foods or harmful products lead to the fact that the body simply does not have time to learn all the food consumed during the day.
Leakage can also affect the degree of metabolism.It is much better to divide the food into 2 doses with an interval of 1.5-2 hours than to overdo it.In this case, food can be compared to fuel, and metabolism - to the combustion process: to maintain the latter, the continuous supply of the former is needed.
Drink green, not black tea
The advantage of green tea over the black varieties of drinking when using it in the diet is not exaggerated.The burning of fat is directly related to the degree of metabolism, the increase in which it is relieved by caffeine and antioxidants involved in green tea.Due to the stimulation of heat transfer, some cups drunk a day of this drink are almost half the volume of burnt fat.
Green Teaaj has a mild 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 milk or 1 tsp in it.cream
A good advantage of drinking green tea in a diet is the ability to reduce blood sugar, which extinguishes the feeling of hunger and favorable for weight loss.Drink has a beneficial effect on the digestive, irritable and cardiovascular system.
Observe the way of drinking
Drinking regime is a very important ingredient not only of weight loss but also life as a whole.After all, absolutely all biochemical processes occur exactly in the aquatic environment.The very concept of "drinking regime" is a rational procedure for distributing fluid used during the day, that is, its volume and frequency.
The daily need of each person in the water depends on many factors:
- age;
- dietary diet;
- Lifestyle activity;
- state of health;
- Climatic living conditions.
On average, a person living in a moderate climate zone and a moderately active leadership lifestyle, which has no serious health problems, recommends consuming daily juice at a rate of 30 ml per 1 kg of weight.
At least 65% of the water, the body should take in its pure form, and only the rest - with food.It is not recommended to drink more than 250 ml of juice at a time.
Do not run in difficult diets
A good diet for weight loss is little related to strict diet limitations.Speaking of the difficult ways of the diet, as a rule, have different mono-doda, hunger strikes and food with low calorie critical content.Such methods are most likely leading to hormone failures, metabolic disorders, nervous breakdowns and other health problems than to get the desired result.
The fact is that the internal organs and metabolic processes will not be able to function normally without regular consumption of vitamins, minerals, macro- and microelements.And to provide the body with all the vital substances, for example, with a kefir or cucumbers, it is simply impossible.
Therefore, for full support of body life and maintaining health, it is necessary to eat completely and rationally based on the individual needs of a person.
Respect the daily content of calories
A good weight loss diet may not be the same for everyone.The most important condition for normalizing weight is to adhere to the necessary daily diet calorie content.
Eating with a significantly low calorie number is no less harmful than exceeds its maximum amount allowed.With a daily cross of calories consumed, the body will not be able to process them in timely energy, as a result of which it turns them into fat reserves.
But even with a critical lack of a person's minimum calorie rate, the same result waits.The fact is that with an acute lack of nutrients, the body gives a signal to the brain, thus informing it of its hunger, and it "responds" with an indicator of sending all food foods for storage, that is, to process in fats and leave "for a day Gerly".
In such moments, the human body experiences, a kind of stress, metabolism slows down and, instead of losing weight, risks gaining extra pounds.Strict calorie restrictions, after all, can lead to a nervous breakdown and subsequent overeating.And in special cases - in 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 nutrition characteristic, which includes the time and number of meals, as well as its distribution from calorie content and face 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.Such partial food allows you to avoid a feeling of hunger, thereby reducing the possibility of overeating.
Lowering parts, stomach volume gradually decreases, which helps in the feeling of satiety from a smaller amount of food.
Make sure you eat breakfast
Breakfast is the most important meal.It is the one that causes the body after night sleep and determines the metabolic rate during the day.
Breakfast is recommended no later than 30 minutes after waking, after drinking a glass of warm water.From the daily rate, it must make up 25% of calories consisting mainly of carbohydrates.That is why porridge is considered to be the most ideal option.
What are the most effective and safest diets for weight loss?
A good weight loss diet can only be useful if it does not contradict the principles described earlier in the article.Compliance with the calorie rate, diet and sufficient use of fluid must support any dietary regimen.
Diet or elongation kim protasov
In this diet, the emphasis is on protein consumption from animal products.Relative relatively easy to transfer, lasts 5 weeks, helps cleanse the body, helping to get rid of extra pounds.And to maintain the result, supporters of this diet call to practice it at least once a year.
The basis of the diet is the dairy products and fresh non -articaries that can be consumed at any time of the day.Teajaj and coffee should be drunk without sugar.If you want, you can handle 2-3 apples a day.Such a diet should be respected within 2 weeks
When you get out of the diet, you should be careful with fats: for the first time a day, it is recommended to use no more than 35 g.Other products should be gradually introduced.To get started, for breakfast, use oats cooked in water and write in other tricks - gradually replace some of low meat products.The duration of this period is 3, 4 and 5 weeks.
Diet for lazy
This diet has such a name because of its elementary.On the contrary, this is not a diet, but a certain recommended rule to be followed.It consists of the need to drink 2 cups of clean water before each meal, in about 15-20 minutes.And during meals, as after, on the contrary, you should not consume any juice 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 tract, accelerates metabolism, but also helps to reduce the feeling of hunger.
Dietary
For those who do not like buckwheat porridge, it is best not to consider this diet, as it occupies the main part of the diet for two weeks.In addition to the buckwheat itself, it is allowed to use low -fat kefir.The amount of these products should be determined individually, based on the necessary daily calorie rate.
If this food is not enough, and the feeling of hunger does not go away, you can add green vegetables, a couple of boiled eggs or apples no more than once a day.As for the preparation of cereals, it is best not to simmer, but pour it with cold water in the mass: 2 tbsp.water for 1 tbsp.Cereal, and leave it overnight.This method will help maintain useful properties in it as much as possible.
Thanks to the wealth of useful substances contained in buckwheat, such as carbohydrates, proteins (including irreplaceable amino acids), vitamins and mineral elements, this diet can provide the body for some time.
The main situation 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 food.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 reduce weight in the most comfortable way due to a very rich choice of products allowed for use.Restrictions only apply to high and highly fatty foods.Alcohol, as in any other diet, is better to exclude.
From the similar ones in their principle, such as the Kremlin or Protein, the Ducan diet is distinguished by the presence of stages, the observance of which is strictly necessary.There are 4 of them in total, and they vary in the duration and list of products permissible to use.
In short, these stages can be represented as follows:
| Scene | NAME | Main products allowed | Duration |
| 1 | attack | Low meat varieties (chicken, turkey, beef), chicken or beef, fish and seafood, low retail milk products, egg squirrels | 2-7 days, depending on the size of excess weight |
| 2 | alternation | List of the above products is completed by non -starchy and yellow eggs of eggs | Based on: 7 days for each kg discarded at the "attack" stage |
| 3 | fixation | In small quantities, vegetables with starch, fruits, cheeses are inserted | Based on: 10 days for each kg discarded at the "Alternation" stage |
| 4 | stabilization | Non -limited time |
The alternating phase is an alternative use of protein and protein foods.The ratio of "proteins" and, the so-called "protein-carbing" days is determined based on the amount of pounds that are planned to get rid of.
In addition, eating this diet, it is necessary to adhere to some mandatory conditions:
- Use 2-3 tbsp daily.l.oat bran;
- dedicate physical activity 20 minutes a day;
- Once a week, exclusively glue protein products (in the phase of consolidation and stabilization).
Kefir diet
Since strong long -term food limitations are extremely undesirable, the kefir diet can be attributed to the "download" option.It is worth addressing it only for the purpose of cleaning the gastrointestinal tract that lasts 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 want, you can add a small amount of green vegetables.It is advisable to minimize physical activity these days.
Significant changes after such a "discharge" should not be cut, but get rid of stomach severity, edema, as well as a few pounds and centimeters at the waist in order to get into your favorite dress will help.
Squirrel
The overlapping alternation of the squirrel, to some extent, is similar to one of the stages of the Ducan diet.Similarly, within a few days, the amount of carbohydrates in the diet is minimized.During this period that glycogen, which is in the liver and muscles, begins to actively spend, excess water is removed and the burning of fat begins.
But in order for the body not to get used to it and not fit the low fuel diet, it must adjust a "shake" using the same carbohydrates.Thus, glycogen reserves will be complemented without the possibility of depositing them as excess fats, and the body will continue to function in the same way and burns even more efficient calories.
Buch schemes can be different.The amount of protein days varies depending on how glycogen in the muscles.In most cases, it is 1/2, where 2 days protein and 1 carbohydrate, which is sufficient to accumulate with glycogen for the following 2.
The number of carbohydrates for women and men should be as follows:
| Carbohydrates, G (women/man) | |
| Squirrel day | 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 sugar -containing products at all.The amount of fats in the diet remains unchanged.Eye diet for no more than 3 months.
A good lifelong figure requires attention.Trying to store it, do not address difficult and dangerous diets for losing weight.The selected energy system should be approached wisely, after passing a medical examination and consulted with a specialist.