Not all diets for weight loss are 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 initially a safe diet.We can talk about security if it is balanced, not exceeded with a sufficient and optimal ratio of proteins, fats and carbohydrates, a dominant of natural products and the maximum permissible calorie content.
A proper weight loss should occur due to a decrease in fat tissue.The main principle of this process is to spend more calories than to consume.The problem of overweight people is that the number of calories consumes exceeds the second value significantly.This implies the need to exclude or reduce calorie products in nutrition.
The opinion that they are full of certain products-a stereotype that has long been refuted by dieticians.They do not flock from sugar, cookies, potatoes or butter.Full from the consumption of a large number of calories, thoughtlessly eaten with products in unlimited quantities.And even KEFIR calories, if they are not spent during the day, become additional centimeters in the waist.
Recommendations to exclude harmful products from the nutrition are given to minimize possible excessive food and consequently prevent a number of additional pounds.However, it is possible to significantly change your forms for the better, along with other factors that are no less important.
Lite slowly
With weight loss, hurry is not only undesirable, but also meaningless.If you do not seduce the number of kilograms on the scales, less by 2, 3 or even 5 than the day before, do not seduce this, since this is only explained by the loss of liquid, which can also be filled in quickly.
The optimal weight loss should not exceed 200 g a day.Approximately such a amount of fat can process energy into energy within 24 hours.Everything that is most likely lost due to water and muscle mass.
Accelerate the metabolic process in the body
A key role in weight management is played by the metabolism.Minimal physical activity, long time intervals between meals, drying or harmful products lead to the body simply has no time to learn all the food that is consumed during the day.
Overflow can also affect the metabolic rate.It is much better to divide food in 2 doses with an interval of 1.5-2 hours than to over-eat.In this case, food can be compared with fuel, and the metabolism - with the combustion process: to maintain the second, the first care for the first is required.
Founding green, non -black tea
The advantage of green tea compared to the black varieties of the drink when using the diet is not exaggerated.The burning of fat is directly related to the metabolism speed, the increase of which is facilitated by caffeine and antioxidants contained in green tea.Due to the stimulation of the heat transfer, several drunk cups per day of this drink are almost half of the burned fat volume.
Green tea has a mild diuretic effect, which means that it removes excess liquid out of the body and prevents swelling.This effect can be strengthened by adding a small amount of low -fat milk or 1 teaspoon.Cream.
A good advantage of drinking green tea on a diet is the ability to reduce blood sugar, which solves the feeling of hunger and is favorable for weight loss.The drink has an advantageous effect on digestion, the nervous and cardiovascular system.
Watch the drinking mode
The drinking regime is a very important part not only of weight loss, but also of life.After all, absolutely all biochemical processes occur in the aquatic environment.The concept of the "Trinkregime" is a rational process for the distribution of the used liquid during the day, ie its volume and frequency.
The daily need for the person in water depends on many factors:
- Age;
- Food diet;
- Lifestyle activity;
- Health;
- Climatic living conditions.
On average, a person who lives in a moderate climate zone and a leading moderately active lifestyle who has no serious health problems to consume fluid daily at a speed of 30 ml per 1 kg.
At least 65% of the water, the body should be received in its pure shape and only in the rest with food.It is not recommended to drink more than 250 ml of liquid at the same time.
Do not use hard nutrition
A good diet for weight loss has little to do with strict diet restrictions.If you usually talk about hard diet modes, you usually think of different mono dodes, hunger strikes and food with critically low-calorie content.Such methods will most likely lead to hormonal mistakes, metabolic disorders, nerve mining and other health problems than to achieve the desired result.
The fact is that internal organs and metabolic processes cannot normally work without the regular absorption of vitamins, minerals, macro and micro elements.And supplying the body with all vital substances, for example with a kefir or cucumber, is simply impossible.
It is therefore necessary for a complete life preservation of the body and maintaining health to eat completely and rationally based on the individual needs of a person.
Sit in the daily calorie content
A good diet for weight loss cannot be the same for everyone.The most important disease for the normalization of the weight is to adhere to the necessary daily calorie content of the nutrition.
Food with a significantly small number of calories is no less harmful than the maximum permissible amount.With a daily cross of calorie consumption, the body cannot process you in energy in time, which converts it 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 an acute lack of nutrients, the body gives the brain a signal and informs it about its hunger and with an indication that all food meals are sent for storage to process in fats and process "for a Gerly tag".
At such moments, the human body experiences a kind of stress, the metabolism slows down and instead of losing weight there is a risk that it even takes additional pounds.Long -term strict calorie restrictions can ultimately lead to a nervous breakdown and then excessive food.And in special cases - to 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 the nutrition that comprises the time and number of meals, as well as its distribution by calorie content and facial composition.
It is believed that the intervals between meals should not exceed more than 3 hours with proper weight loss.Therefore, your number should be 5 times a day.Such a fractional diet enables you to avoid a feeling of hunger, which reduces the likelihood of excessive food.
By reducing portions, the stomach volume is gradually reduced, which contributes to the fact that a saturation of a lower amount of food feels.
Make sure you get breakfast
Breakfast is the most important food.It is who triggers the body after night sleep and determines the metabolic rate during the day.
Breakfast is recommended at the latest 30 minutes after waking up after a glass of warm water has been drunk.The daily standard should make up 25% of the calories, which mainly consist of carbohydrates.Therefore Brei is considered the most ideal option.
What are the most effective and safest diets for weight loss?
Good nutrition for weight loss can only be an advantage if it does not contradict the principles previously described in the article.Compliance with the calorie norm and the adequate use of liquid should be based on the individual nutritional regimes.
Kim Protasov diet or sayings
In this diet, the focus is on the consumption of protein of animal products.It is relatively easy to transmit, takes 5 weeks, helps to clean the body and get rid of additional pounds.And to preserve the result, the supporters of this diet request at least once a year.
The basis of the diet are dairy products and fresh non -strong vegetables that can be consumed at any time of the day.Tea and coffee must be drunk without sugar.On request, you can afford 2-3 apples a day.Such a diet should be observed within 2 weeks
When you leave the diet, you have to be careful with fats: for the first time a day it is recommended not to use more than 35 g.Other products should be introduced gradually.First use oatmeal for breakfast that are cooked on the water and write in other tricks - gradually replace part of the dairy products with low -fat meat.The duration of this time is the next 3, 4 and 5 weeks.
Diet for the lazy
This diet has such a name because of its primary school.Rather, this is not even a diet, but a certain recommended rule that should be followed.It is to drink pure water before each meal in about 15 to 20 minutes.And during the food like afterwards, you shouldn't consume any liquid for 2 hours.
Very often people confuse the thirst with hunger, and sufficient use of drinking water not only maintains the full operation of the digestive tract, accelerates the metabolism, but also helps to reduce the feeling of hunger.
Buckwheat diet
For those who do not like buckwheat porridge, it is better not to take this diet into account because it takes up the main part of the diet for two weeks.In addition to buckwheat itself, it can use Kefir with low fat.The amount of these products should be determined individually, based on the necessary daily calorie norm.
If this food is not sufficient and the feeling of hunger does not rub off, you can not add green vegetables, a few cooked eggs or apple more than once a day.As far as the preparation of grain is concerned, it is better not to cook it, but to pour it with cold water at speed: 2 tablespoons.Water for 1 tablespoon.Leave muesli and overnight.This method helps to maintain useful properties as far as possible.
Thanks to the abundance of useful substances that are contained in buckwheat, such asB. carbohydrates, proteins (including irreplaceable amino acids), vitamins and mineral elements, this diet can provide the body for some time.
The main condition is not not to abuse them for more than two weeks and not to stick to it.If necessary, you can repeat the diet several times a year.
Dyukans diet
The Ducan diet is based on the dominance of protein and the minimum of carbohydrate food.It is one of the most productive in terms of losing weight.The popularity of this method is common in many countries around the world and in people of different ages.
With this power supply system, you can reduce the weight due to a fairly extensive selection of products in the most permitted way.The restrictions only apply to high carbohydrates and feelings of fat.As with any other diet, alcohol is better excluded.
Ducan's nutrition differs from a similar principle to the Kremlin or the protein by the presence of stadiums, compliance with which is strictly necessary.There are a total of 4 of them and they differ in the duration and list of approved products.
In short, these levels can be shown as follows:
| stage | name | The most important products permitted | Length of time |
| 1 | attack | Low -low meat (chicken, turkey, beef), chicken or beef or beef -offounders, fish and seafood, low -fat dairy products, egg horns | 2-7 days, depending on the size of the overweight |
| 2 | Change | The list of the above -mentioned products is complemented by non -strengthening vegetables and egg yolks | Based on: 7 days for every KG thrown away in the "attack stage" |
| 3 | fixing | Small quantities are inserted with starchy vegetables, fruit, cheese | Based on: 10 days for every KG thrown away in the "change stage" |
| 4 | stabilization | not a limited time |
The stage of the change is an alternative use of protein and protein-detectable foods.The ratio of "protein" and so -called "protein carbing" days is determined on the basis of the number of kilograms from which it is planned to get rid of.
In addition, it is necessary to comply with some mandatory conditions:
- 2-3 tablespoons every day.l.Oatbrane;
- Dedicate physical activity for 20 minutes a day;
- Once a week, they only keep protein products (in the stage of consolidation and stabilization).
Kefir diet
Since long -term severe nutritional restrictions are extremely undesirable, the kefir diet can be attributed to the "unloading" option.It is worthwhile to have only used the goal of cleaning the gastrointestinal tract, which does not take longer than 1-3 days.
During this time, up to two liters of kefir with low -fat doses should be consumed every day.You can add a small amount of green vegetables on request.It is advisable to minimize physical activity these days.
Significant changes after such a "unloading" should not be expected, but the heaviness in the stomach, edema and a few kilograms and centimeters in the waist helps to get into your favorite dress.
Squirrel carbohydrate
To a certain extent, the change of squirrels in one of the stages of Ducan's diet is similar.In a similar way, the amount of carbohydrates in the diet is minimized within a few days.During this time, glycogen, which is located in the liver and muscles, actively issued, excess water disappears and fat burning begins.
However, so that the body does not get used to it and does not adapt to low carbohydrates, it has to "shake" a "shake" with the same carbohydrates.Therefore, glycogen reserves are filled up as an excess fat without the possibility of their deposition, and the body will continue to work in the same mode and burn calories even more efficiently.
Book schemes can be different.The amount of protein days varies depending on the lots of glycogen in the muscles.In most cases it is 1/2, whereby 2 protein days and 1 carbohydrate are sufficient to stock up for the following 2 with glycogen.
The number of carbohydrates for women and men should be as follows:
| Carbohydrates, G (women/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 high -quality, complex carbohydrates, such as cereals and vegetables.It is advisable to exclude sugar -containing products at all.The amount of fats in the diet remains unchanged.Sye diet for no longer than 3 months.
A good figure during life requires attention.Try to keep it and do not use hard, dangerous diets for weight loss.The selected power supply system should be addressed after a medical examination and advice with a specialist.