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 diet for weight loss is, first of all, a safe diet.We can talk about safety if they are balanced, with adequate protein, fat and carbohydrate ratios, natural product dominance and not exceeding the maximum allowable calorie content.
Proper weight loss should be due to decreased adipose tissue.The main principle of this process is to spend more calories than to take it.The problem of overweight people is the number of calories used significantly above the second value.This indicates the need to exclude or reduce calorie products in the diet.
The opinion that they are full of certain products-stereotypes, which have long been denied by dietitians.They do not pour sugar, cookies, potatoes or butter.Full of the use of large amounts of calories, without thinking about products in unlimited quantities.And also calories from kefir, if they are not spent during the day, will also be additional centimeters on the waist.
Proposals to exclude harmful products from the diet are given to minimize the possibility of excessive eating, and, as a result, prevent an additional set of pounds.But it is possible to change your shape for the better, together with other factors that are less important.
Lite slowly -
In the process of losing weight, the rush is not only unwanted, but also meaningless.Looking at the scale of pounds, less by 2, 3 or, even 5 out of the previous day, is not tempting, as this is only explained by fluid loss, which can also be replenished quickly.
Optimal weight loss should not exceed 200 g per day.About the amount of fat can process energy within 24 hours.Everything is most likely to be lost due to water and muscle mass.
Speeds up the metabolism process in the body
The main role in weight management is played by metabolism.Minimum physical activity, long intervals between foods, drying snacks or harmful products lead to the fact that the body does not have time to learn all foods eaten during the day.
Overflow can also affect metabolic rate.It is best to divide the food into 2 doses by 1.5-2 hours than eating too much.In this case, food can be compared to fuel, and metabolism - with the burning process: to maintain the second, the first fixed supply is required.
Drink green, not black tea
The advantages of green tea on the type of black drink when using it on the diet is not exaggerated.Fat burning is directly related to metabolic rate, an increase in caffeine and antioxidants contained in green tea.Due to the stimulation of heat transfer, some cups of intoxication daily this drink is almost half the amount of fat burned.
Green tea has a mild diuretic effect, which means that it helps remove excess fluid from the body, preventing swelling.This can be strengthened by adding a little low milk or 1 teaspoon.cream.
A good advantage of drinking green tea on the diet is the ability to reduce blood sugar, which removes hunger and benefits for weight loss.Drinks have a good effect on digestion, nervous system and cardiovascular.
Note to drink mode
The drinking regime is a very important component not only in weight loss, but also a whole life.After all, it is true that all biochemical processes take place in the aquatic environment.The concept of "drinking regime" is a rational procedure for the distribution of fluids used during the day, which is the amount and frequency.
Everybody's daily needs in water depends on many factors:
- age;
- food diet;
- lifestyle activities;
- health conditions;
- Climate living conditions.
Flat -rata, someone living in a moderate climate zone and a relatively active lifestyle, who has no serious health problems, recommends taking daily fluid at 30 ml per 1 kg of heavy.
At least 65% of water, the body should receive in 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 a hard diet
A good diet for weight loss is not related to strict dietary restrictions.Talk about hard diet mode, as a rule, in the mind of various mono-dodes, hunger strike and food with critical calorie content.Such methods will most likely lead to hormone failure, metabolic disorders, nerve damage and other health problems from getting the desired results.
In fact, internal organs and metabolic processes cannot function normally without the intake of vitamins, minerals, macros and micro.And to provide the body with all the important ingredients, for example, with one kefir or cucumber, only impossible.
Therefore, for full life support and maintaining health, it is necessary to eat fully and rationally based on one's individual needs.
Comply with daily calorie content
A good diet for weight loss cannot be the same for everyone.The most important condition for normalizing weight is to adhere to the daily calorie content needed in the diet.
Foods with very low calories are not less harmful than the maximum allowed.With the daily cross of calories used, the body will not be able to process it into timely energy, as a result it turns it into a fat reserve.
But despite the critical deficiency of a person's minimum calorie norm, the same result awaits.In fact, with the lack of acute nutrients, the body signals to the brain, thus informing his starvation, and he "replied" him with a guide to sending all the food for storage, that is, to process fat and to leave "for Gerly Day".
At such times, the experience of the human body, a type of pressure, the metabolism slows down, and, instead of losing weight, it is at risk of getting extra pounds.Strict calorie restrictions, eventually, can cause nerve damage and further eating.And in special cases - for serious fatigue and health problems.
Follow the diet
Diet, which is very important for a person from the first day of his life, is a quantitative and qualitative feature of nutrition, which includes the time and number of foods, as well as its distribution by calorie content and facial composition.
It is believed that with proper weight loss, the interval between foods should not exceed 3 hours.Therefore, their number should be 5 times a day.Such a breakdown allows you to avoid hunger, thus reducing the likelihood of eating excess.
Reducing parts, gradually reduced stomach numbers, which helps to feel saturation from smaller amounts of food.
Make sure you have breakfast
Breakfast is the most important dish.It is a person who triggers the body after a night's sleep and determines the rate of metabolism during the day.
Breakfast is recommended no later than 30 minutes after waking up, after drinking a glass of warm water.From daily norms, it should contribute 25% of calories consisting of carbohydrates.That's why porridge is considered the most ideal choice.
What is the most effective and safe diet for weight loss?
A good diet for weight loss can only be beneficial if it does not conflict with the principles described earlier in the article.Compliance with calorie norms, diet and adequate use of fluid should be based on each nutrition regime.
Kim Protasov Diet or a prominent
In this diet, the emphasis is on the use of protein from animal products.It is relatively easy to move, lasts for 5 weeks, helping to clean the body, helping to get rid of extra pounds.And to preserve the results, supporters of this diet call to practice it at least once a year.
The basics of diet are dairy and vegetable products -non -eaten starchy that can be eaten at any time of the day.Tea and coffee must be consumed without sugar.If desired, you can afford 2-3 apples a day.A diet like that should be followed in 2 weeks
When leaving a diet, you need to be careful with fat: for the first time a day, it is recommended to use no more than 35 g.Other products should be introduced gradually.To get started, for breakfast, use oats cooked on water, and write in other tricks - gradually replace some of the dairy products with low meat.This period is 3, 4 and 5 weeks.
Diet for the lazy
This diet has such a name because of its essence.On the other hand, this is not a diet, but a recommended rule that needs to be followed.It consists of the need to drink 2 cups of pure water before each meal, about 15-20 minutes.And during food, as afterwards, on the contrary, you cannot take any liquid for 2 hours.
Often, people confuse thirst by hunger, and adequate use of drinking water not only maintains full operation of the digestive tract, accelerates metabolism, but also helps reduce hunger.
A buckwheat diet
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 this product should be determined individually, based on the daily calorie norms required.
If this food is not enough, and the feeling of starvation does not go, you can add green vegetables, some boiled eggs or apples no more than once a day.For the preparation of cereals, it is best not to boil it, but pour it with cold water at: 2 tablespoons.Water for 1 tbsp.cereals, and leave overnight.This method will help maintain as much useful properties as possible.
Thanks to the wealth of useful substances contained in buckwheat, such as carbohydrates, proteins (including inaccessible amino acids), vitamins and mineral elements, this diet may give the body for some time.
The main situation is not to abuse and not obey it for more than two weeks.If necessary, you can repeat your diet several times a year.
Diet Diets
The Ducan diet is based on the dominance of protein and minimum carbohydrate foods.It is one of the most productive in terms of weight loss.The popularity of this method is common in many countries in the world and among people of different ages.
This power system allows you to lose weight in the most comfortable way because of the relatively rich product choice allowed to use.Restrictions only occur for high food and fatty foods.Alcohol, like other diets, is better to exclude.
From the same in their principles, such as kremlin or protein, the Ducan diet is distinguished by the presence of the stage, a much -needed preservation.There are 4 of them as a whole, and they differ during the duration and list of products allowed for use.
In short, this level can be represented as follows:
| Phase | Name | Products that are major allowed | Period |
| 1 | attack | Low meat varieties (chicken, turkey, beef), chicken or beef, fish and seafood, low dairy products, egg squirrels | 2-7 days, depending on excess weight size |
| 2 | replacement | The list of products above comes with vegetables and egg yolks instead of | Based on: 7 days for each kg removed at the "attack" stage |
| 3 | define | In small quantities, vegetables are bound, fruits, cheese introduced | Based on: 10 days for each kg removed at the "replacement" level |
| 4 | stabilization | not limited time |
Alternating levels are alternative protein and protein-vegetable foods.The ratio of "protein" and, called "protein-carbing" is determined based on the number of pounds from which it is designed to get rid of.
In addition, eating this diet, must adhere to some of the compulsory circumstances:
- Daily use of 2-3 tablespoons.L. oat bran;
- Focus on physical activity 20 minutes a day;
- Once a week, comply with protein products exclusively (at the level of consolidation and stabilization).
Diet kefir
Due to long -term restrictions on nutrition, the diet can be attributed to the "unloading" option.It is worth using it only with the purpose of cleaning the gastrointestinal tract that lasts for no more than 1-3 days.
During this time, up to two liters of low fat, divided into 6 doses, should be eaten daily.If desired, you can add a little green vegetables.It is advisable to minimize today's physical activity.
Significant changes after "unloading" are unexpected, but eliminating severity in the stomach, edema, as well as a few pounds and centimeters around the waist to get into your favorite clothing, will help.
Squirrel-carbohydrate
Squirrel-inderlying alternation, little bit, is the same as one of the Ducan diet stages.Similarly, for him, within a few days, the amount of carbohydrates in the diet is minimized.During this time glycogen, which is in the liver and muscles, begins to be active, excess water is lost and fat burning begins.
But so that the body is not used to it and does not adapt to the low diet, it needs to arrange a "shake" using the same carbohydrates.Therefore, glycogen reserves will be refilled without the possibility of their deposition as excess fat, and the body will continue to function in the same mode and burn calories more efficiently.
The Buch scheme can be different.The number of protein days vary -depending on how much glycogen is in the muscles.In most cases, it is 1/2, where 2 days of protein and 1 carbohydrate, which is enough to be stored with glycogen for the following 2.
The number of carbohydrates for women and men should be as follows:
| Carbohydrates, g (wife/husband) | |
| The day of the squirrel | 50/50 |
| The day of carbohydrates | 200/300 |
| The day mixed | 100/200 |
There are almost no strict restrictions on the product, but on days -days of carbohydrates, it is very important to use high carbohydrates, quality, for example, cereals and vegetables.It is advisable to exclude products containing sugar at all.The amount of fat in the diet remains unchanged.My diet is no more than 3 months.
A good figure for a lifetime requires attention.Try to maintain it, do not use a hard and dangerous diet for weight loss.The selected power system should be approached wisely, after undergoing medical examinations and consulting with a specialist.