Safe Diet: Effective Diet Options, Sample Menu, Results

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Proper nutrition allows us to stay slim and he althy for many years. There are many diets that promise instant and lasting results. But not all of them are useful and effective. What are the safest diets that allow you to normalize weight and not harm your he alth?

Why you need a diet

It is believed that the best diet is a balanced diet, which must be adhered to throughout life. Indeed, in order to feel good and look great, you need:

• proteins and complex carbohydrates from food;
• correct drinking regimen;
• doing enough physical activity.

But if there is excess weight, there is a need to get rid of it. Need a he althy diet.

There are various dietary options: with limited intake of fats and carbohydrates, reduced calorie intake, mono-nutrition. In any case, a he althy diet for weight loss should be selected in conjunction withby a specialist, taking into account the structure of the body, the characteristics of physical activity, the presence of chronic pathologies.

If the situation is not critical, you need to get rid of only a few kilograms, then a strict diet is not needed. It is important to adhere to the principles of a he althy diet, sometimes arranging fasting days for yourself.

He althy Eating Rules

Even without resorting to a special diet, you can put your appearance and he alth in order by following some rules:

• Give preference to natural products.
• Avoid heat treatment as much as possible. Fruits and many vegetables can be eaten raw.
• Eat stewed, baked, boiled dishes. It is better to refuse frying. Do not store the finished dish for a long time.
• Eat fractionally: 5-7 times a day.
• Don't forget about drinking regimen. An adult needs 1.5-2 liters of pure water per day.
• Chew your food thoroughly.
• Don't eat carbs in the evening.
• Exclude refined carbohydrates, smoked meats and canned food from the diet.
• Take your vitamin supplements.

The most effective and safe diet

Proper diet should not have strict restrictions, you can eat almost everything, but in a certain amount. A safe diet should contain everything necessary for the normal functioning of organs and systems.

He alth Diet

This diet was developed to overcome depression. It is based on products that replenishlack of antioxidants, vitamins and minerals that are necessary to improve immunity, normal emotional state.

You will have to refuse:

• fast food;
• sweet sodas and alcohol;
• purchased confectionery;
• sausages, smoked meats;
• animal fats.

Useful to use:

• fresh green vegetables or salads;
• sea fish;
• lean meat (beef, chicken, turkey);
• low fat dairy products.

These principles of nutrition must be followed for a week, during this time you can get rid of 3-5 kg. It is a safe diet, low in calories, balanced and easy to tolerate.

Mediterranean diet

The basis of this diet are slow carbohydrates. Protein content - no more than 10%. There is no specific menu, it is important to follow the principles of the diet, using the products laid down in its basis.

Features of this food:

• Daily include vegetables (except potatoes) and fruits in the diet, which are active antioxidants that slow down the aging process. Fresh - a glass, after heat treatment - half a glass.
• Seeds, dried fruits, dairy products can be consumed daily.
• Eat only low-fat dairy products.
• Fill dishes with olive oil, it is good for the heart.
• Among fish, give preference to salmon, trout,tuna.
• Chicken, turkey or rabbit are allowed several times a week, but not more than 100 g.
• Potatoes and eggs can be consumed 1-6 times a week.
• Allowed durum pasta, brown rice, whole grain cereals that supply the body with energy. They can be consumed daily.
• Dry wine is allowed. Women - 2, men - 3 glasses a day.
• Spices are used instead of s alt.
• Once a week it is allowed to eat nuts (no more than 30 g) and sweets.
• Eat food should be at least 5 times a day. Serving Size - 1 or 0.5 cups.

Dash diet

This is an effective and safe weight loss diet. Initially, it was intended for those who suffer from high blood pressure. Later it was proved that such nutrition contributes to the normalization of cholesterol levels, blood sugar, protects against strokes, improves metabolism, while ensuring weight loss.

With such a diet in just a week, you can get rid of five kilograms. Its essence is in a balanced diet with a sufficient amount of proteins, fats, carbohydrates and vitamins. You will have to give up chocolate, fast food, fatty, smoked products, bakery products and sweets, alcohol.

You also need to follow some rules:

• per day is allowed no more than 1 tbsp. l. vegetable oil;
• gradually you need to give up s alt, 0.5 tsp is enough. per day;
• allowed to consume no more than 200 grams of lean meat per day,boiled or steamed;
• should give up hot spices;
• prefer low-fat dairy products;
• be sure to eat fish, vegetables and fruits, whole grains.

Protein diet

Such diets are preferred by athletes. The basis of nutrition is proteins (meat, fish products, a lot of vegetables, eggs), which contribute to satiety. You need to exclude sweets, pasta, bakery products from the diet.

As a result, you can lose about 10 kg in 7 days.

Pros of a protein diet:

• eating according to these principles helps restore energy;
• exercise goes perfectly with diet;
• you can choose a variety of dishes;
• excess weight does not come back quickly.

It can be said that for those who do not have he alth problems, this is the safest diet for weight loss, as it does not lead to depletion of the body.

Cons:

• high protein leaches out calcium;
• this diet has contraindications: diseases of the liver, kidneys, gastrointestinal tract, cardiovascular system, oncology, pregnancy;
• need to combine diet with exercise, as excess protein can cause kidney swelling.

Basic rules of the protein diet:

• taking vitamin complexes;
• correct drinking regimen;
• eating buckwheat and oatmeal at least once every 7 days forgetting the carbohydrates you need;
• no juices and sugary drinks.

In addition, this diet is allowed no more than once every 6 months.

Diet "Maggi"

The basis of nutrition is proteins, carbohydrates are allowed in small quantities. The diet is designed for 4 weeks.

The basic rule of the diet is unconditional adherence to the chosen diet. Therefore, if for some reason it had to be interrupted, you will have to start all over again. Such strict adherence to the rules leads to the activation of chemical processes in the body, due to which excess weight is lost.

Diet "Maggi" can be egg or cottage cheese. The rules are common to them:

• Meals three times a day at the same time. Two hours after the main meal, you can have a snack, for example, a cucumber or a carrot.
• Dinner - no later than three hours before going to bed.
• Correct drinking regime.
• Strict observance of the menu. If you have to eat a product for breakfast, then you need to use it at this time. Also, you can not replace one product with another.
• No frying in oil or fat. Meals are best baked or microwaved.
• Moderate exercise.
• Total abstinence from alcohol.

During the period of the diet, you can lose 10-25 kg.

The advantage of the diet is that there is no need to count calories, weigh foods, measure portions. S alt and spices are allowed.

Contraindications:

• diseases of the kidneys and cardiovascular system;
• dysbacteriosis.

Diet "6 petals"

The name was not chosen by chance. The diet is designed for 6 days, during which it can take up to 5 kg. This food is like a game. A paper flower is attached to the refrigerator, which has 6 petals, every day you will tear off one.

This is a kind of mono-diet, proteins and carbohydrates are consumed on different days. Each day has its own product, for example:

1. Monday is fish.
2. Tuesday - vegetables.
3. Wednesday - chicken.
4. Thursday - cereals.
5. Friday - cottage cheese.
6. Saturday - fruits.

It is forbidden to violate the order of days. It is with this diet that subcutaneous fat is effectively burned.

Diet is not recommended during pregnancy and lactation, gastrointestinal pathologies. The disadvantage of such a diet is the low calorie content of foods, which leads to a feeling of hunger. In addition, you will have to completely give up sugar.

Vitamin-Protein Diet

This is a simple and safe diet for weight loss. It is easily tolerated, without the appearance of hunger. In ten days, you can get rid of 5-7 kg.

The essence of dietary nutrition is that during the day only protein and vitamin foods are consumed, but separately at different times. This alternation switches the metabolism, which leads to getting rid of extra pounds.

What is allowed:

• Almost all fruits and vegetables. You will have to give up only grapes, apricots, persimmons, mangoes, potatoes, peas and corn.
• Protein food. You can eat eggs, fish, lean meats, cottage cheese with a low percentage of fat content, feta cheese, cheese.
• Purified water, herbal teas without sugar. The number of such drinks per day is not limited.

Have to be excluded:

• sweets;
• fatty meals;
• cereals;
• baked goods;
• sauces, ketchup, mayonnaise;
• hot spices;
• soda and liquor;
• tea and coffee with sugar.

Important rules for safe weight loss

Choosing any diet, listen to useful recommendations to lose weight without harm to your he alth:

• Sudden weight loss can hurt. Get rid of extra pounds gradually.
• A diet that promises quick results may have a short-lived effect. As soon as you begin to eat in the usual mode, the excess weight will return.
• It is important to observe the regime of the day. Lack of sleep, irregular meals will slow down the process.
• Please note that instead of lost pounds, you can get loose skin. Do not forget about physical activity.
• The removal of excess fluid and toxins will help enhance the effect. For this purpose, you can use cosmetic wraps, visit a bath or sauna.

If you have already chosen a safe diet, do not refuse to consult a doctor. The specialist will help in choosing the optimal diet, physical activity, will assist in solving problems arising inthe process of losing weight problems.