Healthy diet

Safe diets not only improve your health, but also help you lose weight permanently. Learn 4 signs of a safe diet and 2 balanced diets to help you lose weight safely and easily.

cooking vegetables for weight loss

The basic principles of any diet for weight loss without harm to health are:

  • balanced diet;
  • reasonable limits;
  • gradual weight loss;
  • providing the body with all the necessary nutrients.

If these conditions are not met, then it can not be observed for more than 3 days, and even better - to organize a one-day unloading.

To lose 5-10 pounds or more, you should choose extremely balanced methods.

Types of harmless effective diets

There is no such thing as an absolutely harmless diet, because it always implies the presence of restrictions that become stressful for the body, force it to get used to new foods and function somewhat differently. At the same time, there are very effective diets, whose adherence causes minimal, even purely symbolic damage to health (if we are talking about body adjustment), and also allows you to improve your health, feeling very comfortable. Their result is not achieved too quickly, but it stays for a long time, and often forever. Optimal in this regard are considered frugal diets, whose name speaks for itself.


The weight loss method is a system of proper nutrition based on the use of healthy foods and the rejection of unhealthy or pre-caloric foods. The menu of a gentle diet is quite easy to compile, and at the same time it is the complete opposite of the traditional "hungry" diet. It is designed for 21 days with a loss of up to 4-5 kg of excess weight.

useful weight loss products

To me

The essence of saving weight loss comes down to the fact that for each of the three weeks, two menus are offered, alternately every other day. It is mandatory to consume celery, which speeds up the metabolism.

The first week

Option number 1:

  • breakfast - a cup of milk with a teaspoon of honey, stale bun;
  • lunch - sandwich with black bread, butter, a slice of celery, tea without sugar;
  • lunch - vegetable soup, a slice of boiled beef, 2 potatoes "in uniform", cabbage salad with celery;
  • afternoon snack - vegetables, crackers;
  • dinner - 250 ml of low-fat kefir, black bread sandwich, butter, a slice of celery.

Option number 2:

  • breakfast - sandwich with black bread, butter, a slice of celery, tea without sugar;
  • lunch - 250 ml of low-fat kefir, sandwich with black bread with butter, vegetable salad with beets, celery;
  • lunch - chicken soup, a portion of boiled fish, 2 potatoes "in uniform", herbs, celery;
  • afternoon tea - fresh fruit, biscuits;
  • dinner - a cup of milk with honey, 2 slices of black bread.
Another week

Option number 1:

  • breakfast - fresh fruit, 3 croutons;
  • lunch - sandwich with black bread, butter, feta cheese;
  • lunch - vegetable soup, lean meat, carrot salad with celery, jelly;
  • afternoon tea - biscuit biscuits, orange;
  • dinner - a slice of stale bread, a cup of milk, honey.

Option number 2:

  • breakfast - black bread, jam, tea with milk without sugar;
  • lunch - black bread, a slice of skinless chicken, herbal tea without additives;
  • lunch - low-fat borscht, boiled fish, beet salad, celery;
  • afternoon tea - milk with crackers;
  • dinner - low-fat cheese, tea without sugar.
Third week

Option number 1:

  • breakfast - black bread, jam, coffee;
  • lunch - boiled egg, sandwich with black bread and butter, slices of vegetables;
  • lunch - mushroom soup with herbs, celery, low-fat cutlet, fresh vegetables;
  • afternoon tea - apple, crackers;
  • dinner - 250 ml of natural yogurt, stale bun.

Option number 2:

  • breakfast - milk with honey, crackers;
  • lunch - 2 sandwiches with black bread and sausages without fat, vegetables, tea without sugar;
  • lunch - fish soup with a piece of fish, vegetable stew with celery, two baked apples;
  • afternoon tea - biscuit biscuits, orange;
  • dinner - black bread, boiled fish, celery, apple.


The basis of the soup soup method is soup prepared according to a special recipe. This method of weight loss is the safest for the body and very good for its recovery. It promotes weight loss, cleansing toxins and has a positive effect on the gastric mucosa.

vegetable soup for weight loss

To prepare the soup you will need:

  • onion - 7 pieces;
  • celery - to taste (at least 1 bunch);
  • cabbage - 1 head;
  • pepper salad - 1 piece (green);
  • tomato - 4 pieces (fresh or canned).

All the ingredients are chopped, poured over with water, and then boiled - 10 minutes with strong boiling, 30 minutes in the simmering mode. You can add a little salt, but just before meals. The recipe can be slightly changed by adding other vegetables, but not potatoes.

In addition to soup, you should definitely add the following foods to your diet:

  • first day - fruit;
  • others - vegetables (except legumes, potatoes);
  • third - vegetables, fruits;
  • fourth - 250 ml of skim milk, 4 bananas;
  • fifth - 400 g of boiled beef, 6 tomatoes;
  • sixth - 400 g of cooked chicken, any vegetables, except legumes and potatoes;
  • seventh - only brown rice.

The best thing is that the soup can be eaten in any quantity as soon as the feeling of hunger appears. The diet is designed for a week. It is quite easy to follow, while weight loss can be 3-4 kg.

Benefits and harms of popular diets

The benefits and harms of a child depend on several factors:

  • duration;
  • severity of restrictions;
  • variety of menus;
  • the presence of stress factors;
  • contraindications.

Before you decide on the choice of diet, it is necessary to consider all its advantages, disadvantages and risks, so that the result does not bring disappointment or lead to the need for long-term treatment of the consequences of weight loss.

No protein

The essence of a protein-free diet is to limit the amount of protein to 20% of all nutrients consumed daily. In that case, it is necessary to drink at least 2 liters of clean water, if there are no contraindications.

protein-free diet food for weight loss


The advantage of a protein-free diet is that it helps solve the above problems. In addition, reducing the amount of protein that enters the body can lead to weight loss, but only with a properly balanced diet.

The beneficial effect of a protein-free diet is based on the principle of metabolic stabilization. Although nutritionists believe that this technique has almost nothing to do with weight loss because it does not work well with physical activity, it can lead to damage and loss of muscle tissue.

Too bad

If you follow a protein-free diet, the damage to weight loss may be due to the fact that the composition of foods that do not contain protein contains a lot of fat and carbohydrates. Therefore, this technique is indispensable as an additional treatment in the presence of certain diseases, but it will be absolutely useless and even harmful for weight loss.

Gluten free

Gluten is a plant protein found in cereals and makes pastries fluffy. For those who want to lose weight, the technique is quite effective, providing:

  • weight loss with minimal effort up to 3 kg per week;
  • intensive cleansing of toxins;
  • low-calorie or balanced diet;
  • a varied menu that does not exhaust the body.
gluten-free food products

It should be borne in mind that gluten can be contained not only in flour, but also in many other products - cereals, meat products, semi-finished products, sauces, sweets, canned food, alcoholic beverages, packaged juices. In general, only fresh natural products are allowed with a gluten-free diet:

  • vegetables, fruits, honey;
  • eggs, meat;
  • legumes, soybeans, seeds, nuts;
  • gluten-free flour and cereals (buckwheat, corn, millet, rice), potato starch;
  • butter, vegetable oil.


For those who want to lose weight on a gluten-free diet, the diet helps:

  • get rid of 10 kg in a month;
  • establish the work of the digestive system;
  • get rid of toxins, slag, radionuclides;
  • normalize sugar levels.

Too bad

Excluding the main sources of gluten - cereals from the diet leads to the fact that the body begins to feel a lack of fiber, many vitamins and minerals, including such important as:

  • iron, calcium;
  • B vitamins;
  • folic acid.

Proteins (low carb, no carbs)

Protein is a great way to lose weight without feeling hungry. This technique, which is considered to be one of the most effective weight loss systems, involves the use of a fairly varied diet that provides the body with almost all the necessary substances. At the same time, the benefits and harms of a protein diet are directly proportional to the degree of its limitations.

protein food products

There are a number of possibilities for such methods, many of which are called low-carbohydrate or no-carbohydrate, but the essence of each comes down to the fact that the basis of the diet is protein.


A reasonable reduction in the amount of carbohydrate foods, along with the addition of protein products and fiber to the diet, has a positive effect on health during weight loss:

  • fiber and protein take a long time to digest, providing a long-lasting feeling of satiety;
  • proteins support cell regeneration, which contributes to the good condition of the skin, which often suffers from weight loss;
  • fat deposits are broken down to provide energy to the body, while new stores are not formed due to the lack of their main "supplier" of fat - carbohydrates.

Too bad

If you follow a diet without carbohydrates, the harm can be manifested by its side effects:

  • increased fat burning causes the formation and accumulation of special compounds in the blood - ketones, which penetrate into the urine, causing the development of a dangerous disease - ketonuria;
  • insufficient nutrition of the brain with glucose reduces mental performance;
  • excess protein increases the risk of cardiovascular disease and tumors;
  • rapid removal of water from the tissue, which precedes the active burning of fat, is fraught with severe dehydration;
  • lack of vitamins or minerals reduces immunity;
  • delayed, difficult or insufficient bowel emptying (constipation) does not provide high-quality bowel cleansing, leads to accumulation of toxins, retention of toxins.

No salt

Food without salt was originally developed as a therapeutic one, but since as a result of its use, along with the improvement of the condition, a noticeable weight loss was recorded, many accepted it when losing weight. Although the wrong use of a salt-free diet, the benefits and harms of avoiding salt can be completely disproportionate, as the damage to health can nullify all efforts to get rid of extra pounds.

sea ​​salt and a diet without salt for weight loss

Salt is not only a supplement that improves the taste of food, but also an important element in ensuring the normal functioning of the body. Therefore, a properly formulated diet without salt does not exclude the use of salt, but limits it to a minimum amount.

A salt-free diet is based on the following principles:

  • rejection of harmful products (fried, fatty, smoked, spicy, salty);
  • eat steamed dishes (mostly vegetables);
  • broken five meals a day into small meals.


Food without salt helps:

  • eliminate the consequences of excessive salt intake;
  • improve the health, general well-being, appearance of a person;
  • get rid of extra pounds, cellulite, edema.

Too bad

A salt-free diet is absolutely contraindicated in two cases:

  • during extreme heat;
  • with increased physical exertion.


Buckwheat diet is also considered one of the most effective ways to lose weight, because this cereal contains few carbohydrates, but a lot of fiber, vitamins and trace elements. At the same time, the technique based on the use of steamed buckwheat has its advantages and disadvantages, and the harm of buckwheat diet depends on its specifics - duration, requirements, limitations.

buckwheat porridge for weight loss

Losing weight on buckwheat can be one-day or multi-day, and it also allows you to take only one porridge or additionally with other diet products. The most severe weight loss of buckwheat lasts 14 days and involves the use of only one buckwheat steamed in any quantity. A little fat-free kefir is allowed, as well as at least 2 liters of clean water. The less strict buckwheat diet includes vegetables, fruits and other low-calorie meals.


Nutritionists call the main advantage of buckwheat its ability to cleanse the body and regulate metabolism. It is useful to unload such porridge after copious feasts to get rid of the accumulated harmful substances. In addition, the benefits of buckwheat porridge are a consequence of its other useful properties:

  • immediately after switching to buckwheat, the procedure of removing excess fluid begins, which contributes to rapid weight loss;
  • after 2-3 days, instead of fluid, fat deposits begin to break down and be excreted;
  • practically no hunger is felt, because porridge can be eaten indefinitely, while the body does not receive additional carbohydrates with calories, but vitamins, trace elements, amino acids, natural fiber.

Too bad

Buckwheat mono-diet is categorically contraindicated:

  • in the presence of gastrointestinal diseases;
  • with diabetes mellitus;
  • during pregnancy and lactation.

In such cases, you can resort to a less strict version of buckwheat diet whose diet is balanced and includes a number of other healthy foods.

Low calorie

Reducing calorie intake for weight loss is the most common way to lose weight. However, reducing calorie levels to a minimum is extremely negative for health. Particularly harmful from a low-calorie diet becomes noticeable if they continue for a long time for no apparent reason. The essence of most of these techniques is to consume no more than 800-1000 calories a day. At the same time, preference is given to dietary products with low nutritional and energy value.

low-calorie diet food


It is possible to talk about the benefits of a low-calorie diet only when it is medicinal and if the doctor has prescribed it for medical reasons. Such a diet is desirable only in the case of obesity with a significant excess of body weight, which leads to the development of serious complications. In these cases, reducing the calorie content helps to improve the patient's condition, but this technique should be followed only until a normal weight is reached. Then you need to move on to a rational diet system.

Another case where we can talk about the benefits of a low calorie diet are fasting days. A day of reasonable fasting helps the body cleanse itself, get rid of toxins, remove excess fluid and normalize its work. Prolonged fasting, for the purpose of losing weight, can greatly harm your health.

Too bad

Calorie restriction in the diet is burdened not only by insufficient energy intake, but also by more serious consequences:

  • vitamins and other nutrients begin to be absorbed much worse, immunity deteriorates significantly;
  • lack of fat leads to disruption of cell renewal and growth;
  • due to the lack of the required amount of fatty acids, depressive states, attention deficit disorder, schizophrenia develop.

Reasonable weight loss is a long process that does not tolerate haste, because dramatically lost pounds are harder to regain.

I drink

Drinking is considered one of the most difficult because it involves the complete rejection of solid foods. You can eat only liquid food and meals without restrictions. Everything you drink is suitable - dairy products or sour milk products, soups, any beverages, including sweets. Soda alone is not recommended. The second prerequisite is that its duration is exactly 30 days. As a result, you can achieve significant weight loss, but if we talk about the benefits, then it is purely theoretical, because it is described only by supporters of the technique.

water and drink for a drinking diet


The authors of the weight loss drinking system claim that such a diet has enough nutritional and energy value to cover the needs of the body, so the discomfort can only be psychological. Also, purely theoretically, it promises:

  • in the first phase - cleansing of hollow organs, as evidenced by the appearance of secretions from the body and mucous deposits on the tongue;
  • then the kidneys, liver (dense organs) begin to purify, which is accompanied by unpleasant sensations in this area;
  • the final phase takes place at the cellular level.

As a result, the weight loss should be 15 kg, while the harm from drinking the diet will be really real, not "promised".

Too bad

All the problems that may arise during or as a result of such weight loss are not based so much on the strict requirements of such a technique, but on its duration.

A day of fasting can provide tangible health benefits, but 30-day fasting is stressful, leading to irreversible processes in the body.

By mistakenly exiting such a nutritional system, the body may refuse to eat, which is burdened by the development of anorexia.

The term "hunger swelling" refers to a medical pathology that becomes most pronounced on a dieter’s diet.

Of course, in a month of hunger strike it is quite possible to get rid of 15 kg of extra pounds. But the benefits and harms of such weight loss will be absolutely disproportionate as health will leave it along with the weight.


The effect of weight loss on rice days is based on cleansing toxins and toxins thanks to the ability of rice to absorb all the harmful substances and then remove them from the body. At the same time, the complex carbohydrates contained in cereals provide energy for a long time, creating a feeling of satiety. Of all the rice diet options, the most effective are those based on the use of pre-soaked rice porridge for breakfast, followed by 4 hours of abstinence from drinking and eating. This technique allows you to noticeably lose weight and cleanse your entire body.

rice for weight loss


In addition to removing all excess from the body, rice saturates it with B vitamins and amino acids, which have a positive effect on the brain, nervous system and appearance. In addition, eating rice allows you to:

  • get rid of 10 pounds of excess in a month;
  • normalize metabolic processes;
  • improve the functioning of the digestive tract.

However, not everything is so simple, because there are not only benefits, but also a certain harm to eating rice, if you follow it for a long time or break the rules.

Too bad

When it performs the function of cleaning, rice washes away not only harmful, but also useful substances. In this case, the excretion of absolutely all salts complicates the work of the heart muscle. Problems with the cardiovascular system, diabetes and kidney stones can also occur. To avoid such a result, it is not recommended to keep a mono-diet of rice for a long time, because weight loss will be achieved at the cost of causing irreparable damage to the body.

Energy diet

Diet can be classified not only according to such basic parameters as duration, menu, weight restrictions, their benefits and harms. Despite all this, most weight loss methods have one thing in common - they include the use of certain natural products or ordinary dishes. In addition, there are systems based on the partial or complete replacement of meals with specially formulated food products - cocktails.

protein shake for weight loss


Energy diet cocktails are characterized by the following properties:

  • can replace or supplement the usual diet;
  • allow you to control your daily calorie content;
  • help get rid of extra pounds;
  • supply the body with proteins, vitamins, trace elements, amino acids;
  • they give a charge of liveliness and activity.

These properties are really useful, but there is nothing unique in them - they are all possessed by ordinary healthy food.

The main advantage of cocktails is the simplicity of preparation, but it loses all meaning if we take into account the rather high price of such products.

Too bad

Experts and consumers of these products widely discuss the benefits and harms of cocktails. In the end, it all depends on how rationally they are used, as well as whether their use makes sense.

The harm of cocktails can be if you use them for breakfast, lunch, dinner or even more often. Replacing one meal really helps to normalize weight. Although the result depends solely on the correctness of the composition of the entire diet.

"Golden" rules for weight loss without harm

Proper disposal of extra pounds is based on following a few important rules. The main principle is that weight loss should be harmless. This requires:

  1. Lose weight slowly - the rate of weight loss is not more than 4 kg per month, with intense weight loss develop hidden and obvious health problems, disrupted the work of many organs and systems, develop various diseases, chronic diseases worsen, and as a result, lose weightreturn quickly.
  2. To speed up the metabolic process - this can be achieved with the help of a properly composed diet or by adding to it products that activate metabolic processes, for example, apple cider vinegar, which is drunk before meals by diluting a spoon in a glass of water.
  3. Drink plenty of fluids - water also speeds up the metabolic process, and also promotes the active breakdown of fats, reduces hunger.
  4. Eliminate strict diets - too strict restrictions are allowed only for fasting days.

In addition to these rules, there are requirements without which no weight loss method will be effective:

  • the calorie content of the diet should be calculated depending on the required minimum calories, taking into account individual characteristics and lifestyle;
  • the balance of proteins, fats and carbohydrates must be respected in the menu;
  • the basis of the diet should be your favorite or at least acceptable food, otherwise weight loss will be uncomfortable and ineffective;
  • you cannot set unattainable goals for yourself - weight loss indicators should take into account the characteristics of physiology, constitution, age and other individual parameters;
  • it is necessary to monitor the health condition, in case of a sudden deterioration of the health condition, it is necessary to stop losing weight and consult a doctor.

In addition, the sudden onset and end of the diet is not recommended. It is necessary to prepare physically and mentally for this process. Weight loss will not be achieved in any way - it should be aimed at improving health and prolonging life.