The best diets without harm to health. Diet for weight loss without harm to health - basic principles. What is the essence of the Mediterranean diet?

- This is a problem that is relevant to a huge number of people. And this is not only an aesthetic drawback, but also a direct threat to health. Therefore, the desire to lose weight often becomes a fixed idea, and in pursuit of slimness, people are looking for a wide variety of diets for losing weight without harm to health. In fact, there are a lot of diets, both strict and more or less gentle. But it often happens that a person, starting to adhere to a certain dietary regimen, feels very bad and notices that his health has deteriorated.

Strict measures to lose weight can cause very significant harm to the body. Due to poor nutrition and a monotonous diet, he does not receive enough nutrients important for his functioning. That is why everyone who wants to lose big excess weight or lose a few kilograms, you need a diet that is not harmful to your health. It is important to choose a nutrition system to ensure safe weight loss - gradual weight loss and at the same time general health improvement body. A healthy diet involves consuming low-calorie, but healthy and varied foods. About how to choose a diet that does not harm the body, but at the same time becomes effective method in weight loss, will be discussed in this article.

How to determine if a diet is dangerous?

In various modern sources you can find a lot of information that is quite contradictory. Thus, many nutrition systems that users consider safe are sharply criticized by professional nutritionists.

You can independently understand that a diet is dangerous to health by studying all its principles in detail. The following signs indicate that the nutritional system can negatively affect the body’s condition:

• the diet supplied is unbalanced;
• during the diet you need to eat 1-2 foods, that is, follow a mono-diet;
• total daily calorie content - below 1200 kilocalories;
• the description promises weight loss without changing diet in the long term;
• in description we're talking about that a person can lose significant weight in short period, for example, lose a kilogram of weight every day or two;
• to stick to it, you need to buy specific products;
• the description guarantees continued success.

The main danger of unbalanced diets is the following:

• The body will lack important nutrients. One of the most significant consequences of an incorrect diet is a lack of nutrients important for health. If there are not enough substances important for the proper functioning of all systems and organs, malfunctions occur, leading to the development of diseases. Anyone who practices such a diet should be alarmed by general weakness, headaches, disturbances of consciousness, failures heart rate, decreased brain activity. It is also disrupted, which leads to frequent illnesses and slow recovery. In addition, after a person gives up certain foods, reducing the amount of fats or carbohydrates to a minimum, over time he develops eating disorders. In this case, in the future it may develop anorexia – a life-threatening condition.
• The person may experience psychological problems. When following a dangerous diet, people develop emotional disturbances. With the constant refusal of those foods that you like, very strict dietary restrictions and the need to constantly feel and control hunger, anxiety and nervousness invariably manifest themselves. Very often, such restrictions lead to the fact that a person allows himself indulgences, which is why he develops a feeling of guilt. He feels even worse if he breaks down and then tries to go on a diet again. As a result, the need to adhere to certain dietary restrictions leads to the development of constant loss of spirit and even depression. That is why it is important to gradually learn new eating habits and introduce healthy foods into your diet.
• Manifestation of the so-called yo-yo effect. This phenomenon ultimately disappoints everyone who suddenly loses weight. During the period when those losing weight strictly follow the instructions of one or another system for weight loss, the kilograms actually disappear quite quickly. But this is how a return to the usual diet occurs, the lost body weight very quickly returns back, and as a result, the weight becomes even more than it was before the diet. This is how the body reacts to temporary strict restrictions - after them, it builds up an additional reserve in case of repetition of such extreme periods. Therefore, the right approach to losing weight is a healthy diet without sharp and strict restrictions.

For those who want to find the most effective diets for weight loss without harm to health, it is important to pay attention to the signs that are characteristic of healthy and non-hazardous food systems:

• the nutritional system allows you to lose weight gradually, while consuming a wide variety of foods that a person likes;
• if you follow it, your health does not suffer - on the contrary, gradually such a nutritional system improves general state body;
• does not oblige you to buy specific food products;
• takes into account individual food preferences: in the diet, foods you don’t like can be replaced with others;
• allows you to gradually lose weight, but this happens evenly over a long period of time;
• allows you to gradually change your eating habits and switch to new ones healthy image life.

Thus, it is very important not only to choose the right diet, but to do it in such a way that it will be easy to stick to a balanced menu, optimal daily caloric intake and practice physical activity.

It is important to realize that losing weight without harming your health is a slow process. Therefore, it is necessary to properly set yourself up for gradual results. Therefore, when following any of the diets discussed below, you need to adhere to several important rules:

• do not try to starve and reduce portions in order to lose weight faster;
• it is important to speed up by consuming enough water every day;
• minimize the amount of coffee, while drinking more herbal and green tea;
• do not consume fast food;
• Be sure to practice physical activity, because even regular exercise will greatly help in the process of losing weight.

A person must be prepared both mentally and physically to follow any diet. After all, switching to an unusual nutritional system is stressful for the body. It is important that your metabolic rate changes gradually. Therefore, the safest diets for quick weight loss provide that the diet contains a sufficient amount of what is necessary for health useful substances, a sufficient amount of vegetables and fruits, vegetable oil, as well as high-quality protein products. The right system nutrition should include 5-6 meals per day. After all, it is very important that people who are losing weight do not suffer from a constant feeling of hunger.

The main goal of correct dietary nutrition– gradually change your eating habits: remove smoked, fatty, sweet, rich foods from the menu and introduce as much as possible healthy dishes. That is, the following conclusion follows from this: a diet that is not harmful to health should smoothly transition into proper nutrition which the person will practice in the future.

Such nutrition makes it possible to almost not feel hunger, preserve muscles, but at the same time gradually and systematically lose weight. By adhering to it, a person can lead active life without complaining of malaise and weakness.

The essence of the diet is alternating protein, carbohydrate and mixed days. The seven-day cycle looks like this: 2 days - protein, 1 - carbohydrate, again 2 - protein, 1 - carbohydrate, the last day - mixed. Daily caloric intake is 1300-1400 calories.

On protein days you need to consume protein food with reduced fat content. This is lean poultry, veal, cottage cheese, lean fish, eggs (it is advisable to eat only whites). In this case, carbohydrate products are completely excluded from the menu. When creating a menu, you should use a calorie table and ensure that your daily calorie intake does not exceed 1400 calories.

On carbohydrate days you should eat whole grain porridge, whole grain bread, and vegetables.

On mixed days, breakfast should be carbohydrate-based, lunch should be made from mixed foods, and dinner should be protein-based. On such a day, the calorie content should be slightly lower - up to 1300 kilocalories.

A harmless menu for losing weight on this diet could be like this:

Days	Breakfast	Lunch	Dinner	Lunch	Dinner	Before bedtime
Protein day	Low-fat cottage cheese, tea	Omelette with greens	Steamed fish, green salad	Yogurt	Dishes made from lean chicken meat	Kefir
Carbohydrate day	Oatmeal with dried fruits	Apple or pear	Rice, vegetable salad, whole grain bread	Carrot	Buckwheat porridge with soy sauce, cabbage salad	Apple
Mixed day	Buckwheat porridge and kefir	Yogurt, orange	Rice with boiled chicken fillet, cabbage or cucumber salad	Cottage cheese with berries	Boiled meat, beans	Ryazhenka

While following this diet, you need to consume enough water. After 21 days, the menu can be varied, but it should still remain healthy.

This is not a diet that is harmful for weight loss, since if you follow it, a person may practically not feel hungry. You need to eat in small portions - about 300 g. You need to drink up to 2 liters of water per day, doing this between meals. Last time You should eat no later than three hours before bedtime. In the first two weeks, this nutritional system prohibits the consumption of oils of animal origin, flour, potatoes, beets, sweets, alcohol, fatty fish and meat, and unnatural foods.

It is advisable to start such a diet in the warm season, since at this time there is a lot fresh vegetables and fruits. At first, the menu should be more strict. After two weeks, you can already diversify it and loosen the restrictions a little. But in general, the diet should continue to remain healthy.

An approximate menu for a harmless diet for weight loss could be as follows:

• Breakfast options: salad leaves, boiled egg, one loaf of bread; a piece of red fish, an egg, some bread; cottage cheese casserole low-fat, tea; buckwheat and tomato; oatmeal with raisins and honey; cottage cheese with honey and raisins; corn porridge, vegetable salad.
• Second breakfast options: a glass of kefir; low-fat yogurt; bread with cottage cheese; fruits; banana.
• Lunch options: vegetable soup, rye bread, salad; low-fat soup, egg, vegetable salad; stewed vegetables, boiled fish; stewed vegetables and chicken cutlets steamed; baked fish, carrot, cabbage and celery salad; vegetable borscht, salad with vegetables and mushrooms; boiled rice, baked fish.
• Afternoon snack options: choice of fruit; berries; tomato juice.
• Dinner options: boiled rice and baked fish; beans with tomato, boiled lean chicken; stewed vegetables with mushrooms; low-fat vegetable stew, a piece of lean fish; vegetable casserole, two pieces of low-fat cheese; boiled cauliflower, egg; vegetable stew without potatoes.
• At night: a glass of kefir; egg; yogurt.

All portions should be small: each dish - about 150 g. At the same time, throughout the day you should try to vary protein and carbohydrate dishes.

After two weeks, the diet can be diversified. For example, once a day it is quite possible to drink coffee with a piece of dark chocolate, or eat a small portion of a higher-fat dish once a day. But the basic rules must continue to be observed.

Basic Rules

Any diet without harm to health must be followed taking into account some very important rules. So, an effective diet without harm implies the following:

• You cannot lose weight quickly - this process should be smooth and slow. This will not only provide lasting results, but will also eliminate problems with sagging skin and the appearance of stretch marks. According to experts, it is optimal to lose weight by losing no more than 2.5 kg per month.
• You should not sharply reduce the caloric content of your diet, since in this case the body will begin to react incorrectly, spending muscle mass and storing fat in reserve at the first easing in the menu.
• You should not eat in such a way that you constantly feel hungry. This will provoke not only psychological problems, but will also lead to the development of other problems with the gastrointestinal tract.
• In order to improve the condition of the body and improve body tone during the process of losing weight, you can regularly do hydromassage, body wraps, and spa treatments.
• While following any diet, even the most gentle one, it is necessary to take vitamin and mineral complexes. It is best for such a complex to be selected by a doctor. This will help compensate for the deficiency of necessary substances.
• A necessary component of successful weight loss and transition to a healthy lifestyle is regular exercise.
• The general rule for harmless diets is to exclude from the menu a number of foods that do not provide any benefit to the body, but, on the contrary, are extremely harmful to it and, moreover, provoke excess weight gain. These are a variety of purchased confectionery and sweets, semi-finished products, sausages, mayonnaise and ketchup, soda and packaged juices, fast food, baked goods, snacks. None of the healthy diets can contain such products in the list of allowed dishes.

conclusions

Thus, we can conclude that most diets offered in various sources are not harmless to the body. Despite the fact that with their help you can effectively get rid of extra pounds, this can later have a negative impact on your health. Therefore, the choice of diet must be approached carefully. It is best to adhere to a system that will subsequently smoothly transition into proper and healthy nutrition. Slow and smooth achievement of results is a guarantee that subsequently the lost kilograms will not return with a noticeable gain. A proper and safe diet is a guarantee of good health. It will help improve your appearance and gain stamina. Thanks to a balanced supply of all important substances to the body, your overall health will not deteriorate, and your figure will gradually become slimmer and more refined.

Today, watching luxurious figures in music videos or movies on TV, you involuntarily think about appearance and ways to eliminate shortcomings. In the fight against extra pounds we begin and their influence on our body, we sit down on strict diets, not realizing that many of them are harmful to our health. For the body to function normally, it needs nutrients.

In any diet, you need to adhere to moderation; even sweets cannot be completely excluded from your diet, because thanks to it, the body produces the hormone of joy.

The first main rule, which even doctors recommend, is to eat small portions every three hours. Thus, excess fats will not accumulate in the body and metabolism will be normalized. You should also do a fasting day once a week, for example, drink one kefir during the day.

Let's look at a few diets that won't put your health at risk.

The first of them is this.

The result will be in two weeks. The main thing in it is not to miss a single day and not to replace products. The duration of the Japanese salt-free diet is 13 days. While you follow it, you should exclude sweets, alcohol, bread, and salt from your diet. Thanks to changes in metabolism in the body, the results obtained will last for a long time. The body will receive everything essential vitamins, since everything is included healthy foods. To effectively remove toxins, you should drink as much fluid as possible.

The second is the Kremlin diet.

Very popular and long tried by many famous people. Main principle- This is the replacement of carbohydrates with proteins. The more carbohydrates, the better. You can eat an unlimited amount of meat. You can have fish, eggs, vegetables, cheese, but not fruits - we also exclude them, like baked goods, rice and potatoes. But if you have problems with the heart, stomach or intestines, then using such a diet is prohibited. It is also contraindicated for pregnant and lactating women.

Third - .

Its duration ranges from three to fourteen days. Thanks to this product, harmful substances, salts and toxins will quickly be removed from your body. You can eat one rice and wash it down apple juice. You cannot abuse such a diet, since the necessary microelements will also be removed from the body.

Fourth - .

There are a lot of them, but the principle is the same - basically use dairy products. Kefir is very “light” for our body, but at the same time nourishes it with everything essential microelements. Thanks to it, the functioning of the intestines, circulatory and nervous system. And, of course, do not eat sweets and starchy foods.

Fifth diet - .

You can achieve excellent results in exactly a week. Eat it as porridge, cook for 12 hours without adding salt or seasonings. It is advisable to drink one liter of kefir per day. Buckwheat contains a large number of micronutrients and vitamins necessary for the body.

These types of diets are very effective, but harmless if you do not stay on them for more than the specified period. The result will be much better if you also work on your body, and even after finishing the diet, try to eat healthy and regularly, eat mostly healthy foods.

Wanting to look good, every representative of the female half of humanity tries to keep fit and take care of herself. But it’s no secret that many women and girls are unhappy with their figure, so they are often in search of that special diet that will ensure weight loss without harm to health. But there are so many diet plans and diets that you have to wonder whether there is a diet without harm to health? It is difficult to answer this question unambiguously, because each person is unique, with his own habits, immunity and physical condition. All this and much more needs to be taken into account when choosing diets for weight loss without harm to health.

Having decided to independently study diets without harm to health and choose the most suitable one, it is worth remembering the following recommendations:

• Most diets have contraindications and cannot be used by people suffering from serious illnesses, pregnant and lactating women, and adolescents. In order not to force yourself into a hospital bed with your own hands, if you have the slightest doubt, you should consult a doctor.
• Even a harmless diet for weight loss should be accompanied by tracking your well-being. If you experience discomfort, illness or severe weakness it needs to be stopped. If such a nutrition system helped a friend or acquaintance, this does not mean that it is suitable for you.
• The safest diet should not turn into a hunger strike! This is pointless and dangerous to health, since the body subsequently compensates for the lost calories anyway, causing a feeling of hunger and pushing you to overeat. The normal rate of weight loss is 5-7 kg per week, no more!
• Losing weight without harming your health can cause a feeling of hunger, and to dull it, you should use simple but effective methods that are available even at home. For example, you can drink a glass of lightly salted or lemon-acidified water. In hot weather, homemade lemonade will help a lot: a slice of lemon or lime, a few sprigs of mint, a couple of ice cubes, pour a glass of water. Apples, carrots, etc. are good for reducing hunger. green tea, unsweetened black coffee, chewing gum without sugar or a small jar of low-fat yogurt.
• An effective diet without harm to health must be combined with fitness classes. If you don’t have time for sports, then you need to regularly walk for at least 15-20 minutes, do light morning exercises. You should also add massage treatments and a visit to the sauna to your diet.

The best safe diets

Soup diet

A harmless diet for weight loss is a soup diet. Instructions for its use include eating vegetable soup, but not ordinary, but fat-burning. In addition, thanks to it, toxins and impurities are well removed from the body. With the help of this soup you can lose weight and normalize your stomach. You can consume it in unlimited quantities, so you won’t feel hungry. The soup is based on celery, cabbage, fresh tomatoes, bell pepper and onions. You can also add carrots, various greens, cauliflower, the main thing is to exclude potatoes.

The soup diet is effective and helps you lose 5-7 kg per week, but you cannot eat only soup. The diet must contain vitamins and other foods, for example, a variety of vegetables (except beans, peas, and other legumes), fruits, especially bananas to replenish potassium, low-fat milk, lean beef, and brown rice.

Salad diet

Another safe diet without harm to health is salad. Her scheme is based on eating vegetable and fruit salads. The easiest way to use such a power system is in the summer, when it is available for sale. greatest number fresh vegetables and fruits. It is designed for 7 days, during which you can lose 5 kg. By the way, hot weather will also contribute to weight loss.

The salad diet is separate meals, that is, you cannot mix fruits and vegetables.

• Special attention You should pay attention to the dressing - no mayonnaise! Instead, it is better to use olive oil, lemon juice, yogurt or curdled milk.
• Sugar and salt should also not be used.
• Among the products you will have to give up bread, any baked goods and alcohol.
• Meal – 3 times a day, the last one – no later than 17-17:30.
• Non-carbonated water with lemon, low-fat kefir or green tea are suitable drinks.
• A serving of salad per serving is 250-300 g.
• Fruits and vegetables can be boiled or eaten raw; under no circumstances should they be fried, baked or consumed canned. All vegetables except potatoes and all fruits except bananas and grapes are allowed.
• In addition to vegetable and fruit salads, red fish, eggs, lean beef and chicken fillet, boiled shrimp and low-fat sour cream. This safe diet proceeds in stages: days 1 and 5 – fruit, days 2 and 6 – vegetables, days 3 and 7 – meat, day 4 – fish.

Kefir diet

Another effective diet without harm to health is kefir. She means frequent use kefir, because this lactic acid product helps improve the digestion process, normalize the intestinal microflora and strengthen the cardiovascular system. During the kefir diet, salts and excess water. However, you should not create a mono-diet using kefir. To achieve the effect, it is enough to include 1.5 liters of kefir in your diet every day and take 1 glass every 3-4 hours. You should drink kefir not in one gulp, but in small sips or, for example, a teaspoon. For variety, you can use different brands of kefir, with the addition of bifidobacteria or fruit fillers, but be sure to be low-fat (no more than 1%).

How to do without diets

In order not to harm yourself, diets should be chosen carefully. If you couldn’t find the right one, it’s fashionable to try to do without it if:

• give up unhealthy foods: sweets, smoked, fried, fatty foods;
• eat vegetables, fruits, grains, lean poultry or fish every day;
• do not drink within an hour after eating;
• eat 5-6 times a day, taking food in small portions;
• have dinner 2-3 hours before bedtime.

By gradually accustoming yourself to such a diet, you can normalize your weight without compromising your health and without radical changes in your usual lifestyle.

Who among us hasn’t dreamed, I mean the fair sex, to have a figure like famous models? Have you twirled in front of the mirror, checking to see if an extra fold has appeared, if your stomach is sticking out? What kind of legs do we have, smooth or not? Isn't this a familiar picture?

Yes, girls, we went through all this, but looking at my granddaughter, I see that the worries are the same that we had for years..., well, we won’t elaborate.

And it’s impossible to count how many diets have been tried during this time. You’re sitting, you’re on a diet, as if you’ve lost 8-10 kg, and then after the diet you’ve made up for what you lost, and with a plus.

Here I have made a selection of effective diets, modern and “grandmother’s”, I want to offer for your consideration, maybe someone will need it.

I just want to remind you that everyone’s body is different, and what helps some may harm others. Remember this.

Looking at photographs of Polina Gagarina, the expressions come to mind: “If you really want to, you can!” and also “Whoever wants to do something is looking for ways to do it, and whoever doesn’t want to do it is looking for reasons not to do it.” Go for it! Beauty is waiting for you!

All the effective diets for weight loss listed below have been tested by friends and they have lost weight.

Diet for weight loss in a week by 7 kg

It is better to start this diet on Tuesday. It is quite severe and varied and is suitable for those who need to lose weight urgently, for example, before a wedding. You must adhere strictly to the recipe.

After the results are obtained, it is recommended to repeat this diet once a month. You need to have dinner no later than 18:00.

	1 day	2nd day	3-day	4-day	5-day	6-day	7-day
breakfast	-1 boiled egg Sugar free coffee	-100 g boiled rice	- 100 g prunes 1 tbsp. pineapple juice	-200 g low-fat kefir	sugar free coffee	2 oven-baked apples
dinner	1 orange	1 orange	1 boiled egg	1 banana	we skip lunch	100 g hard cheese	drink juice
dinner	green tea with honey	150 g hard cheese	green tea with honey	50 g lemon without sugar	200 ml low-fat kefir	100 g boiled rice. Not to drink.	drink juice

On the 7th day of the diet, we drink pineapple juice all day.

After the diet, we gradually switch to regular food, eat a little, but often, exclude, of course, sweet and flour products, and eat more vegetables and fruits.

Diet "Universal" for losing weight and cleansing the body

This diet makes it possible to lose weight by 1-5 kg ​​per week, cleanse the body, and improve the condition of the skin. The results are visible within a week. It is recommended to repeat this diet after six months.

We need:

• 100 g each of dried apricots, prunes, raisins, figs, honey (preferably flower), hay leaves (in granules).

Preparation:

1. Grind all dried fruits through a meat grinder.

2. Hot water pour in the hay and leave until it swells.

3. Mix all products and add honey.

4. Transfer the resulting mixture into a jar and store in the refrigerator.

5. Take 1 tablespoon every day, at night, until the mixture is finished.

6. Have dinner no later than 18:00.

Miracle recipe for weight loss

What I like about this recipe is that by using it you can eat everything (within reasonable limits) as usual, and lose weight. And you can turn from an “eternal” fat woman into a slender woman! And this, mind you, is after the first course of treatment.

Thanks to this miracle recipe, metabolism is normalized and fats are burned.

Damn, I described it so well that I want to run to the supermarket or to the market to buy the components. This recipe is relatively inexpensive and easy to prepare.

We need:

• 300 g walnuts
• 300 g celery root
• 300 g honey

Preparation:

1. Grind celery root and nuts in a blender.

2. Melt the honey in a steam bath, unless, of course, it is candied.

3. Mix all ingredients, place in a compact bowl, and leave in a warm place for 9 days.

4. Starting from the 10th day, take 1 dessert spoon half an hour before breakfast and dinner. Take this mixture until it runs out.

5. We take a break for 10 days and repeat the course again. You can take 3 courses, then break for half a year.

Celery can be finely grated and added to soups, borscht and salads - their taste will only improve.

Kefir-apple diet

I couldn’t ignore the kefir diet; I was once on it myself. According to this diet, you can lose weight from 5 to 7 kg in a week.

In 6 months, a girl I know lost 45 kg, which she gained after giving birth.

The main ingredient of this diet is low-fat kefir, which is taken together with other products for 6 days.

Diet for weight loss from professionals

Using this diet, we lose 3-4 kg in 7 days.

7 days in a row:

Effective diets for weight loss: rules for losing weight by 5 kg in 10 days

This diet is designed for 10 days, during which you can drink as much water as you want, in unlimited quantities. If the rules are strictly followed, a person loses 5 kg. You can repeat this course after 3-4 months.

Rules for all 10 days

Balanced nutrition to consolidate the results of the diet

To maintain shape after dieting, and also to consolidate the achieved results, you can also balanced diet, designed for 7 days. Although, with the help of this diet, you can also lose up to 5 kg per week.

Balancing nutrition consists of:

• Soup stew
• 400 g boiled meat
• 300 g brown brown rice
• 1.5 l of still mineral water

Apart from these products, you can’t eat anything else. Consume this diet once a month.

Soup stew

We need:

• 2 medium heads of white cabbage
• 3 tomatoes
• 2 sweet peppers
• 4 onions
• ½ root or bunch of celery

Preparation:

1. Chop all the vegetables, celery root - on a grater.

2. Fill all products with 1 liter of water and cook for 30 minutes

Green salad

Eating this salad also helps to maintain shape after dieting, and also allows the body to adapt to a normal diet.

We need:

• 1 bunch of lettuce
• 3 fresh cucumbers
• juice of half a lemon
• 6 tbsp. curdled milk (kefira)
• 1 bunch each of dill and green onions
• 1 tsp (no slide) sugar
• salt to taste

Preparation:

1. Lettuce, dill and green onions chop.

2. Peel the cucumbers and cut into thin circles.

3. Combine everything, sprinkle with lemon juice, add sugar, salt and add yogurt. Sprinkle dill on top. Mix everything.

I have everything, I have questions - let's discuss. Effective Diets have been tested for weight loss, use them and lose weight to your health.

I wish you a beautiful body and a strong spirit!

The number of new weight loss techniques that promise quick results is growing all the time. But rapid weight loss can cause serious harm to health. That's why the best solution is a consultation with a nutritionist and endocrinologist. You should also consult a doctor because some diseases make it difficult to lose weight or require special recommendations. In some cases, instead of a diet, a specialist will recommend proper nutrition.

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  Basics of losing weight without harm to your health

  First you should start preparing your body. First of all, you need to prepare mentally: find motivation, be prepared for the fact that this process is long and requires patience.

  You should also remember that without moderate physical activity it is more difficult to achieve beauty. Therefore, you need to prepare your body for future activity: walk more, train yourself to do exercises every morning and get rid of bad habits. Smoking significantly interferes with the normalization of metabolism.

  How to easily lose 10 kg in a month without harm to your health - practical guide

  Why is rapid weight loss harmful?

  Hundreds of manufacturers of various weight loss drugs promise quick results without compromising health. But the human body is designed in such a way that emergency weight loss itself is a shock for it and affects the processes occurring in it:

  1. 1. The load on the liver increases. Removing harmful substances from the body is the main function of this organ. Among the breakdown products of adipose tissue are toxic substances. At fast weight loss(more than 5 kg per week) there are so many of them that the liver does not have time to process them.
  2. 2. The metabolic rate changes. This explains the rapid weight gain after returning to a normal diet. The body is in a hurry to make up for losses.
  3. 3. The skin sags and becomes flabby. With slow weight loss, it does not lose elasticity.
  4. 4. Over time, disturbances in the functioning of the nervous, endocrine, cardiovascular and digestive systems may develop.

  Also, with a sharp decrease in weight, the functioning of the immune system deteriorates and vitamin deficiency develops. The body becomes very vulnerable. This leads to the emergence of many diseases: infectious, viral, chronic. There is deterioration in memory and attention, increased fatigue, and swelling.

  Strict diets are prohibited for children and the elderly.

  Almost complete refusal of food gives quick effect due to the removal of necessary substances from the body, such as water, proteins and salts. Starvation reduces adipose tissue by only 20%. At the same time, the damage caused to health is disproportionately higher.

  Fasting provokes:

  • exacerbation of all chronic diseases;
  • dehydration and exhaustion of the body (weakness, fatigue, a whitish coating forms on the tongue, urine acquires a specific smell);
  • vitamin deficiency (painful skin color appears, nails peel, hair falls out);
  • circulatory disorders;
  • malfunction of the kidneys and heart.

  With the loss of 50% of proteins, death.

  

  Dangerous mistakes

  Among those losing weight, there is widespread advice that not only does not help you lose weight, but also harms the body:

  1. 1. The use of mono-diets. This method of losing weight involves eliminating certain group substances from the diet, which leads to a deficiency of microelements necessary for the body.
  2. 2. Long-term use of teas for weight loss. All drugs in this group are based on diuretic and laxative properties. They are not harmful in themselves, but are designed for short-term use.
  3. 3. The use of supplements - “fat burners”. These drugs do increase your metabolic rate, but only if physical activity. In addition, there is a group of people who are prohibited from taking such drugs.
  4. 4. The use of products that contain Garcinia Cambogia extract or chromium polynicotinate. Drugs in this group reduce appetite and increase glucose consumption in the body. However, they lead to disturbances in the functioning of the pancreas and increase the risk of developing diabetes.

  

  The most common diets

  The most well-known weight loss techniques are presented in the table below.

  Diet name	Description	Advantages	Flaws
  Diet of Pierre Dukan	The diet consists of 4 phases, each of which has its own characteristics. In general, it refers to protein diets	Quick results, gentle diet (you can eat your favorite foods in in moderation), the basis of the menu is natural products	High cost, lack of carbohydrates. The diet is not suitable for people with kidney disease
  William Davis Diet or Wheat Belly	The technique involves eliminating wheat, sugar and starch-containing products from the diet.	Low glycemic index of food consumed, exclusion of fast food from the diet	Risk of developing vitamin deficiency and deficiency of certain essential microelements
  Alkaline diet	The diet includes: fresh vegetables and fruits, legumes, grains. But sugar, dairy products, meat and fish are excluded	Rapid weight loss, low risk of urolithiasis	Calcium and protein deficiency, feeling of hunger
  Paleo diet	You can only eat foods that do not require heat treatment. Dairy products, legumes, and sugar are also prohibited.	Rapid weight loss, consumption large quantity fresh vegetables and fruits	Deficiency of many nutrients, including carbohydrates, the risk of developing many diseases

  Proper nutrition

  A diet for weight loss involves strict limits, breaking which a person begins to gain weight again. Therefore, nutritionists around the world advise sticking to proper nutrition instead of dieting. In this way, you can not only bring your figure to perfection, but also improve your health.

  Basic nutrition rules

  The following simple rules will help you lose weight without harm to your health:

  Rule	Description
  Keeping a food diary	Most people refuse proper nutrition, believing that it is very difficult to keep daily records, calculations, etc. In fact, difficulties arise only in the first few days. Moreover, now there are many applications to help people lose weight, which all count automatically
  Maintaining a daily routine	The human body is not able to process more than 500 kilocalories at a time, therefore, if more of them are received during a meal, the excess is stored “in reserve.” To prevent this from happening, you should eat small meals 4-6 times a day at the same time
  Dinner time	There should be at least 3-4 hours between dinner and bedtime
  Refusal of harmful products	You need to completely give up fast food or processed foods. It is better to cook the same dishes, but with your own hands at home. Then it will be clear how much and what products were used for preparation, which will make it easier to count calories. Gradually need to be removed from the diet harmful products, such as mayonnaise, sausage, etc.
  Drinking regime	The daily norm per 1 kg of weight is 30–40 ml of water. This quantity does not include tea, coffee and other drinks
  Balance used	The daily diet should be balanced. To lose weight you need to consume 30% fat, 20% carbohydrates and 50% protein. To maintain weight - 25–35% fat, 25–35% protein, 30–50% carbohydrates
  Thermal processing of food	Cooking should mainly be done by baking, steaming, boiling and stewing
  Fasting days	Occasionally (approximately once every 2 weeks) you should arrange a fasting day. This is not fasting. You can eat vegetables and fruits, low-fat cottage cheese, you should drink the required amount of water
  Saturation of the body with vitamins	You should eat about 700 g of fresh fruits and vegetables every day
  Set time for eating	You should not combine eating with other activities: reading, watching TV, etc. You need to eat slowly, chewing your food thoroughly
  Glucose consumption	Sugar should be replaced with honey, fructose or brown sugar in moderation
  Calorie accounting	It is important to calculate the recommended calorie intake using the formula and not exceed it

  Formula for energy consumption without taking into account physical activity:

  • for women - 10 * weight in kg + 6.25 * height in cm - 5 * age in years - 161;
  • for men - 10 * weight in kg + 6.25 * height in cm - 5 * age in years + 5.

  Activity	Coefficient
  Very low	1,2
  Low	1,375
  Average	1,55
  High	1,725
  Very high	1,9

  Harmful products

  It is almost impossible to give up some dishes right away. Therefore, you can replace them with alternative options:

  Harmful products	Useful Substitutes
  Yeast bread	Yeast-free bread or rye
  Sugar	Fructose, brown sugar (in exceptional cases), honey
  Fats: margarine, butter, lard, fat	Vegetable oil (special attention should be paid to cold-pressed olive oil)
  Pastes, sausages	Eggs
  Fatty meat: pork, lamb	Rabbit, poultry, veal, beef
  High-carbohydrate cereals: semolina, white rice, millet	Brown rice, buckwheat, pearl barley, barley. Particular attention should be paid to oatmeal
  Regular pasta	Durum wheat pasta
  Fatty fish: mackerel, salmon, halibut, carp	Pike, pink salmon, pollock, hake, pike perch, seafood, river trout
  Confectionery	Nuts, sesame
  Potatoes, canned vegetables and fruits	Fresh vegetables and fruits
  Sweet carbonated drinks	Fruit tea, compote, freshly squeezed juices, fresh juices

  How to count calories?

  If you want to lose weight faster, you cannot reduce the number of calories you consume in the wrong proportion. To lose weight without harming the body, it is allowed to reduce the calculated individual calorie intake by a maximum of 20%. It is recommended to increase physical activity.

  To count calories and control balance nutrients at home, you need: kitchen scales, calorie tables and a notepad with a pencil.

  Tables can be found on the Internet, brochures and books on nutrition. All data is indicated per 100 g of product, but it should be remembered that cooking significantly changes these indicators. Also, specialized applications have appeared on the Internet and among programs for smartphones that automatically calculate everything; you just need to enter data about the product and its weight.

  

  Example of a calorie table

  Sample menu for every day

  Days	Breakfast	Snack	Dinner	Afternoon snack	Dinner	Total per day
  1		Curd dessert with fruit (300 g), tea. KBZHU- 265/28/2.4/33		Banana smoothie with milk and oatmeal - 300 ml, walnuts- no more than 4 pcs. KBZHU - 330/10.3/13.5/34	300 g of stewed fish with onions and carrots in cream, 200 g of fresh vegetable salad (1 tsp vegetable oil as a dressing). KBZHU - 330/55/5/15	K - 1527; B - 125.3 (33%); F - 32.6 (19%); U - 180 (48%)
  2	Oatmeal with banana and cocoa, coffee or tea, low-fat cheese- 30 KBZHU - 357/15/9/56	Pumpkin baked with herbs - 300 g, green tea. KBZHU - 210/8.8/15.8/28.5	Chicken broth with vermicelli (from durum wheat) and egg - 300 g, Rye bread-15 KBZHU - 286/16.1/3.6/47	Cottage cheese with berries - 200 g, tea or coffee. KBZHU - 347/34.2/18/10	150 g stewed fish with vegetables, 150 g fresh vegetable salad (as a dressing - 1 tsp vegetable oil)	K - 1408; B - 104 (27%); F - 52 (30%); U - 167.6 (43%)
  3	Oatmeal (3 tablespoons) with berries and cottage cheese (1 tablespoon each), tea or coffee, but without sugar. KBZHU - 316/15.9/8.2/44	Sandwich with homemade pate chicken liver(3 loaves of bread, 1 tbsp of pate for each). KBZHU - 244/24/5.2/25.5	300 g pumpkin-garlic cream soup with cream and cheese, rye bread - 15 g, boiled egg. KBZHU - 312/16.7/12.5/32.5	50 g peanuts, green tea KBZHU - 275/13.2/22.6/4.9	200 g of fresh vegetables, 100 ml of kefir, 1 baked or boiled chicken fillet. KBZHU - 288/52.6/2.4/13.6	K - 1435; B - 122.5 (34%); F - 50.7 (32%); U - 119.5 (34%)

  To remember to drink water, you can divide the amount into 10-12 doses. And be sure to drink a glass approximately 20 minutes before your main meals.

  Achieving ideal results using only proper nutrition is difficult. Therefore, it is much easier to lose weight using the principles of safe diets, not forgetting about exercise.

  The most difficult task for most people is to overcome themselves and start doing fitness. A few recommendations will help with this:

  1. 1. The most effective method- purchasing a membership to a fitness club. Prepayment for classes with a trainer is a convincing motivation to attend them. And the instructor will monitor the intensity of physical activity.
  2. 2. Instead of fitness, you can choose activities you like: dancing, visiting the pool, etc.

  If you can’t pay for training, you can do it for free at home by choosing a set of exercises for weight loss. You should focus on individual characteristics and health status.

  And a little about secrets...

  The story of one of our readers, Inga Eremina:

  I was especially depressed by my weight; at 41, I weighed as much as 3 sumo wrestlers combined, namely 92 kg. How to completely lose excess weight? How to cope with perestroika hormonal levels and obesity? But nothing disfigures or makes a person look younger than his figure.

  But what can you do to lose weight? Laser liposuction surgery? I found out - no less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a nutritionist consultant. You can, of course, try to run on a treadmill until you go crazy.

  And when will you find time for all this? And it's still very expensive. Especially now. That's why I chose a different method for myself...