Not all diets to lose weight are good, reasonable, effective, and at the same time, safe for health.
What is safe diet?Mission and principles
A good diet to lose weight, first of all, is a safe diet.We can talk about safety if it is balanced, with the sufficient rate and optimal of protein, fat and carbohydrates, the dominance of natural products and does not exceed the maximum calories.
Suitable weight loss should occur due to reduced fat tissue.The main principle of this process is to spend more calories rather than consuming them.The problem of overweight people is that the number of calories consumed is more than the second value.This implies the need to eliminate or reduce calories in the diet.
The idea that they have a full range of products-a pattern, has long been rejected by a diet.They do not pour from sugar, biscuits, potatoes or butter.Full from consuming a large amount of calories, eating carefree with products in unlimited quantities.And even the calories from Kefir, if they are not used during the day, will turn into an extra centimeter on the waist.
The recommendations to eliminate harmful products from the diet are given to minimize excessive eating possible, and therefore, prevent an extra collection of board.But it can be significantly changed your forms, along with other equally important factors.
Lite slowly
In the process of losing weight, the hurry is not only unwanted but also meaningless.Seeing on the number of kilograms, less than 2, 3 or, even 5 compared to the previous day, not attractive, because this is only explained by the loss of liquid, can also be added quickly.
The optimal weight loss must not exceed 200 g per day.About such a amount of fat can handle energy within 24 hours.Everything is likely to be lost due to water and muscle mass.
Accelerate metabolism in the body
An important role in weight management is played by metabolism.Minimum physical activity, long time between meals, snacks of drying or harmful products that leads to the fact that the body is simply no time to learn all foods consumed during the day.
Overflow can also affect the metabolic speed.It is much better to divide food into 2 doses with about 1.5-2 hours compared to eating too much once.In this case, food can be compared to fuel and metabolism - with the combustion process: To maintain the second, the continuous supply of the first is necessary.
Drink green, not black tea
The advantage of green tea compared to black drinks when using it in the diet is not exaggerated.The burning of fat is directly related to the metabolic speed, the increase is facilitated by caffeine and antioxidants in green tea.Due to the stimulation of heat transfer, some daily drunken cups of this drink nearly half of the burning fat mass.
Green tea has a mild diuretic effect, which means it helps to remove excess liquid from the body, preventing swelling.This action can be enhanced by adding a small amount of milk less or 1 teaspoon to it.cream.
A good advantage of drinking green tea in the diet is the ability to reduce blood sugar, soothe the feeling of hunger and convenient for weight loss.Drinks are beneficial for digestion, nerves and cardiovascular systems.
Observe the oral diet
Alcohol diet is a very important component of not only weight loss, but also in general life.In the end, all biochemical processes occur exactly in the underwater environment.It is the concept of "alcohol diet" that is a reasonable process for distributing used liquids during the day, meaning its mass and frequency.
The daily needs of each person in the country depend on many factors:
- year old;
- Food diet;
- lifestyle activities;
- Health status;
- Climate living conditions.
On average, a person living in a moderate climatic area and a leading lifestyle, no serious health problem, recommends daily liquid consumption at a speed of 30 ml every 1 kg of weight.
At least 65% of water, the body should be received in pure form and only left - with food.Do not drink more than 250 ml of liquid at the same time.
Do not use the difficult diet
A good diet to lose weight is less related to strict diet restrictions.Talk about hard diets, as prescribed, in the minds of different single codes, strikes and food with extremely low calories.Such methods will most likely lead to hormonal incidents, metabolic disorders, neurological degrees and other health problems than to get the desired results.
The fact is that internal organs and metabolic processes will not be able to function normally without taking vitamins, minerals, macro and micro -tissue regularly.And to provide the body with all important substances, for example, with a kefir or cucumber, it is simply impossible.
Therefore, in order to support the entire life of the body and maintain health, it is necessary to eat fully and reasonably based on a person's personal needs.
Compliance with daily calories
A good diet to lose weight cannot be the same for everyone.The most important condition for normalization of weight is to comply with the daily calorie content needed in the diet.
Foods with significant low calories are equally harmful compared to the maximum allowable level.With a daily calories consumed, the body will not be able to handle them into energy in a timely manner, so it turns them into fat reserves.
But even with the important shortage of a person's minimum norm, similar results are waiting.In fact, with the lack of acute nutrients, the body gives signals to the brain, thus informing it about its hunger, and he answered him with a sign to send all food meals to store, that is, fat treatment and leave for a day.
At such times, the human body experience, a kind of stress, slow metabolism, and,, instead of losing weight, it is even at risk of increasing the pound.Finally, the limitations of long -term strict calories, finally, can lead to nerve incidents and overeated afterwards.And in special cases - to exhaustion and serious health problems.
Follow the diet
The diet, extremely important for a person from the first day of life, is a quantitative and qualitative properties of nutrition, including time and number of meals, as well as its distribution according to calories and facial ingredients.
It is believed that with appropriate weight loss, the time between meals must not exceed 3 hours.Therefore, their number must be 5 times a day.Such fraction nutrition allows you to avoid feeling hungry, thus reducing excessive eating ability.
Reducing the parts and volumes of the stomach gradually, helping to feel saturated from a smaller amount of food.
Be sure to eat breakfast
Breakfast is the most important meal.It was he who triggered his body after sleeping and determined the metabolic speed during the day.
Breakfast is recommended for no more than 30 minutes after waking up, after drinking a glass of warm water.From daily norms, it will account for 25% of calories including mainly carbohydrates.That is why porridge is considered the most ideal choice.
What is the most effective and safe diet to lose weight?
A good diet to lose weight can only benefit if it does not conflict with the previous principles described in the article.Compliance with calorie amounts, diet and enough liquid use should be the foundation for each diet.
Diet or protruding on Kim Protasov
In this diet, the emphasis is the consumption of protein from animal products.It is relatively easy to move, lasting for 5 weeks, helping to clean the body, helping to eliminate additional pounds.And to maintain the results, the supporters of this diet call for practice at least once a year.
The basis of the diet is milk and fresh vegetables that can be consumed at any time of the day.Tea and coffee must be taken without sugar.If you want, you can buy 2-3 apples a day.Such a diet should be followed within 2 weeks
When you leave the diet, you need to be careful with fat: For the first time a day, should use no more than 35 g.Other products should be introduced gradually.To start, for breakfast, use oatmeal cooked on the water and write in other tricks - gradually replace a part of less meat products.The time of this phase is 3, 4 and 5 weeks.
Lazy diet
This diet has such a name due to its elementary school.Instead, this is not even a diet, but a certain recommended rule should be followed.It includes the need to drink 2 cups of pure water before each meal, about 15-20 minutes.And in food, as follows, on the contrary, you should not consume any liquid for 2 hours.
Very often, people confuse hunger, and use enough drinking water not only retain the full activity of the digestive tract, accelerate the metabolism, but also help reduce the feeling of hunger.
Buckwheat diet
For those who do not like buckwheat porridge, it is better not to consider this diet, as it occupies the main part of the diet for two weeks.In addition to buckwheat itself, it is allowed to use kefir with low fat.The number of these products should be determined individually, based on the necessary daily calorie norms.
If this food is not enough, and the feeling of hunger does not leave, you can add green vegetables, a few boiled eggs or apples not exceeding once a day.For preparation of cereals, it is better not to boil it, but pour it with cold water at a speed of: 2 tablespoons.Water for 1 tablespoon.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 in buckwheat, such as carbohydrates, proteins (including irreplaceable amino acids), vitamins and mineral factors, this diet can also supply the body for a while.
The main condition is not abused and does not follow it for more than two weeks.If necessary, you can repeat the diet several times a year.
Dyukan's diet
The Ducan diet is based on the dominance of protein and at least carbohydrate foods.This is one of the highest productivity of weight loss.The popularity of this method is popular in many countries around the world and between people of different ages.
This electrical system allows you to reduce weight in the most comfortable way due to the rich choice of products allowed to be used.The limitations only apply to high food and too fat.Alcohol, like on any other diet, is better than eliminating.
From similar people in their principles, such as Kremlin or protein, Ducan's diet, distinguished by the presence of stages, its observation is absolutely necessary.There are a total of 4 of them, and they differ in time and list of products allowed to be used.
In short, these periods can be represented as follows:
| Stage | Name | The products are allowed | Interval |
| 1 | attack | Low meats (chicken, turkey, beef), chicken or beef, fish and seafood, less dairy products | 2-7 days, depending on the size of the weight exceeds |
| 2 | alternate | The list of products is added by vegetables and egg yolks without starch | Based on: 7 days for each kilogram of being removed in the "attack" stage |
| 3 | repair | In small quantities, vegetables, fruits, cheese are introduced | Based on: 10 days for each kilogram of being removed at alternating stages |
| 4 | Stable | Unlimited time |
The alternating stage is the use of protein and food that can eat protein.The ratio of protein and called the protein's protein's day is determined based on the number of kilograms that it is planned to eliminate.
In addition, eating this diet, it is necessary to comply with a number of mandatory conditions:
- Use 2-3 tablespoons daily.l.Oatmeal bran;
- Spend physical activity 20 minutes a day;
- Once a week, comply with exclusive protein products (at the unified and stable stage).
Kefir diet
Because of the long -term difficulties for nutrition, it is extremely unwanted, the Kefir diet can be attributed to the "unloading" option.It is worth using it for the purpose of cleaning the digestive tract for more than 1-3 days.
During this period, up to two liters of kefir with low fat, divided into 6 doses, should be consumed daily.If you want, you can add a small amount of green vegetables.It should minimize physical activity these days.
Do not expected significant changes after not downloading, but should not eliminate the severity of the stomach, edema, as well as a few kilograms and centimeters on the waist to enter your favorite dress, will help.
Squirrel-carbohydrate
The alternating about the change of squirrel, to some extent, is similar to one of the stages of Ducan's diet.Similarly, for him, within a few days, the amount of carbohydrate in the diet is minimized.It was during this period that glycogen, in the liver and muscles, began to actively use, excess water disappeared and began to burn fat.
But therefore, the body is not familiar with it and does not adapt to a low diet, it needs to arrange a shake to use the same carbohydrate.Therefore, glycogen reserves will be added without their ability to deposit excess fat, and the body will continue to work in the same regime and burn calories even more effectively.
The president's plans may vary.The amount of protein varies depending on the amount of glycogen in muscles.In most cases, it is 1/2, of which 2 days of protein and 1 carbohydrate, enough to store glycogen for the following 2.
The number of carbohydrates for women and men should be as follows:
| Carbohydrate, G (spouse) | |
| Squirrel date | 50/50 |
| Carbohydrate day | 200/300 |
| Mixed date | 100/200 |
There is almost no strict restriction for products, but on carbohydrates, the use of high quality, complex carbohydrates, such as cereals and vegetables is very important.Should eliminate sugar products.The amount of fat in the diet remains unchanged.Sye diet does not exceed 3 months.
A good character throughout life requires attention.Try to preserve it, do not use a difficult diet, dangerous to lose weight.The selected electrical system should be wisely approached, after undergoing medical examination and advice with an expert.