The fact that excess weight adversely affects health has long been known. Compared to people of normal weight, it is difficult for overweight people to perform daily activities such as walking distances of less than one kilometer, lifting weights within three kilograms, sitting without a back. Excess weight plays an important role in so many common and fatal diseases and can significantly reduce life expectancy. The functioning of all body systems is disrupted due to problems associated with excess weight: the heart, respiratory organs, liver, gastrointestinal tract, kidneys, endocrine and reproductive systems, muscle corset and spine undergo constant discomfort. Of course, we are not talking about a few kilograms that suddenly appeared on the scales after a vacation or protracted holidays. But even such an aesthetic problem can worsen well-being and mood. Excess weight is not a scientific concept and is characterized as a condition in which a person has a few extra pounds that exceed his normal weight, but if it interferes with a full life, then it is necessary to start the process of losing weight.
Obesity is a very different medical problem. Obesity is the accumulation of excess fat accumulations, which are located not only under the skin, but also often affect the internal organs. Obesity is accompanied by comorbidities. Fat accumulations fill the space inside the abdominal cavity, metabolism is disturbed, the cardiovascular and musculoskeletal systems are excessively loaded.
The myriad of diets offered in the information space indicates that the problem is relevant, and methods for getting rid of body fat are really in demand. However, in some cases, the process of losing weight can harm the body almost more than obesity. Doctors have been compiling lists of potentially dangerous and harmful diets for years, and offer more well-designed and balanced alternatives. What are safe diets for weight loss?
Basic principles of safe weight loss
The main rule to follow in order not to harm yourself by losing weight is better slowly than quickly. Marketing phrases “minus 10 kilograms in 2 weeks” certainly sound tempting, especially if excess weight has been accompanying a person for more than a year, you probably want to get rid of it as quickly as possible. However, any change in body weight, both up and down, is a kind of stress for the body, not to mention the fact that a sharp weight loss contributes to the appearance of stretch marks, causes a decrease in turgor and sagging. Such cosmetic defects increase psychological discomfort due to unaesthetic appearance.
It is impossible to sharply reduce the calorie content of the daily diet, because the body, feeling a lack of energy and nutrition, begins not only to expend the “emergency” resources of the body (by the way, primarily not fat, but the proteins of muscle tissue), but also to make a reserve for themselves in the form of the same body fat. And this is in addition to the fact that a person begins to pursue a feeling of hunger, as a result of which it is so easy to break into overeating. Such jumps from a half-starved existence to eating forbidden foods increases the load on the gastrointestinal tract, which can lead to the development of gastritis, ulcers and inflammation of the gallbladder.
In addition, returning to your normal diet at the end of such diets leads to a sharp increase in body weight to the original values, and sometimes even large numbers.
Therapists and endocrinologists say that for the human body, the normal weight loss rate is 2-2.5 kilograms per month. And instead of half-starved diets, it is better to devote time to hydromassage, spa treatments, body wraps to tighten the skin and reduce the appearance of cellulite.
It is necessary to remember about the additional intake of vitamins during the diet. Even sparing diets involve the rejection of certain foods, as a result of which some useful elements may not be enough to enter the body.
It is very important that the diet is balanced. That is, weight loss methods based on a complete rejection, for example, of carbohydrates or fats, are not harmless to the body. The body requires a balanced diet, therefore proteins, fats and carbohydrates are important components of the diet for it, and an excess in any direction leads to serious disorders. Abundant intake of protein and the absence of complex carbohydrates can provoke problems with the kidneys, causes a general disturbance of well-being, weakness, loss of attention and disability. Lack of healthy fats negatively affects the functioning of the endocrine system. The lack of protein in the diet leads to the depletion of muscle tissue, the deterioration of mental activity.
In addition, for weight loss without harm, diets cannot be considered as the final result. It is recommended to motivate yourself, how much you need to lose weight, what to do after that: for how long it is important to keep the result and what needs to be done for this. Sudden jumps from dropping five kilograms to gaining an extra ten are more unhealthy than consistently heavy weight.
It is important to understand that any diets associated with severe food restrictions give only a temporary effect. The only way to lose weight permanently is to change your eating habits. You can speed up the process of losing weight if you combine a balanced diet with physical activity. It can be a regular walk in the evening or a specially selected set of exercises in the gym.
Before starting the fight for a slim and beautiful body, you need to see a doctor, undergo examinations, take tests, find out the reasons that contributed to the appearance of excess weight, because sometimes it becomes the result of diseases of the endocrine system and internal organs.
How to eat to lose weight safely
A healthy diet menu that will help the body get rid of excess weight and improve health contains all the elements necessary for its work, maximum vitamins and minerals.
It is necessary to eat fractionally, in small portions, but 5-6 times a day. Such a nutrition system, firstly, speeds up the metabolism, and secondly, it simply does not let you get very hungry. Food is digested on average in the stomach from 1.5 to 2.5 hours, so if you calculate the intervals between meals at 2.5-3 hours, you will just be able to eat every time the feeling of hunger begins to appear.
An approximate meal plan looks like this:
- breakfast: meals containing complex carbohydrates, proteins, some fat. You can cook oatmeal, add some dried fruits and half a teaspoon of sesame oil, boil 1 egg, drink a glass of kefir ;
- snack: fruit or portion of natural yogurt without sweeteners;
- lunch: first course, meat and side dishes, such as vegetable soup, 100 g fillet turkey or chicken, 200 g boiled or fresh vegetables with dressing in the form of a teaspoon of sesame or olive oil ;
- snack: a glass of fermented baked milk ;
- dinner: meat or fish dishes with a side dish of vegetables or salad;
- late dinner: sour milk drink.
Diets based on the exclusion of a number of products will be not only not harmful, but also beneficial. Such a list includes store-bought sweets, sweets, ice cream, semi-finished products, sausages and sausages, processed and curd cheeses, ketchup and mayonnaise, marinades, packaged juices, soda, as well as fried foods, fatty varieties of fish and meat, margarine, white flour pastries, muffins, snacks, chips, croutons, fast food, fatty dairy products. All this prevents those who already need it from losing weight, and contributes to the gain of fat mass in those who are still doing well. Therefore, all such food must be excluded from the diet at least for the duration of the fight against extra pounds.
For healthier and faster weight loss, you need to drink at least one and a half liters of fluid per day. Coffee and sweet teas it is better to exclude and drink herbal teas, fruit drinks and compotes home-made, mineral water without gas.
The benefits of harmless diets for humans
The main result that a dieter expects is lost kilograms. Weight loss schemes based on the principle of “without harm to health” allow you to slowly but surely achieve your goal. Let it take not a month, but half a year, but the result will not disappear within a few weeks after the end of the diet. Moreover, long-term safe dietary practices help to get used to a healthy diet, after which you often no longer want to return to past eating habits. Of course, no one canceled holidays and feasts, but there is nothing difficult in starting to consume less sugar, sweets, not buying mayonnaises and sauces in the store, not drinking sweet multi-colored soda in your daily life.
Just by looking at yourself in the mirror at the end of the diet, you can notice not only the volumes that have disappeared, but also clearer skin, healthy shiny hair, a cheerful and burning look. The condition of teeth, nails and vision will also improve. In the absence of chronic diseases of the gastrointestinal tract, the digestion process will improve, the intestinal microflora will normalize. The appearance of sports loads in the daily schedule will help to gain willpower, improve muscle tone and endurance of the body.
Healthy diets consist of a balanced intake of all the necessary elements in the body, and limiting foods that provoke weight gain. They are based on the removal of foods with an excess of calories from the diet, then you do not have to subject yourself to debilitating hunger strikes to normalize weight. With the help of such methods of losing weight, you can not only reduce the volume of the figure, but also put your health in order, improve your well-being, gain lightness and optimism.
- Bazeko N. P. - All the secrets of a healthy diet / N. P. Bazeko, S. I. Pimanov. - M.: Medical literature, 2003 - 176 p.
- Floyd Esme. - 1001 secrets of healthy eating, or How to eat tasty and healthy / Esme Floyd. – M.: Martin, 2010 – 224 p.