Safe diet: options for effective diets, a sample menu, results

Proper nutrition allows us to remain slim and healthy 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 health?

healthy diet

Why diet

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

  • proteins and complex carbohydrates that come with food;
  • proper drinking regimen;
  • feasible physical activity.

But if there is excess weight, there is a need to get rid of it. Need a diet that is safe for health.

There are various nutrition options: with a limited intake of fats and carbohydrates, a decrease in caloric intake, mono-nutrition. In any case, a diet that is safe for health, for weight loss should be selected together with a specialist, taking into account the structure of the body, especially physical activity, the presence of chronic pathologies.

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

The rules of healthy eating

Even without resorting to a special diet, you can tidy up your appearance and health, following some rules:

  • Give preference to natural products.
  • Refuse 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.
  • Do not forget about drinking regimen. An adult needs 1.5-2 liters of clean water per day.
  • Chew your food thoroughly.
  • In the evening, give up carbohydrates.
  • Eliminate refined carbohydrates, smoked meats and canned foods from your diet.
  • Take vitamin preparations.

The most effective and safest diet

A 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.

safe diet for weight loss

Diet "Health"

Such a diet was developed with the aim of overcoming depression. It is based on products that make up for the lack of antioxidants, vitamins and minerals, which are necessary to enhance immunity, normal emotional state.

You have to refuse:

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

Useful use:

  • fresh green vegetables or in the form of salads;
  • sea โ€‹โ€‹fish;
  • lean meat (beef, chicken, turkey);
  • dairy products with a low fat content.

It is necessary to adhere to such nutrition principles during the week, during this time you can get rid of 3-5 kg. This is a safe diet, it is low in calories and balanced, easy to tolerate.

Mediterranean diet

The basis of such a diet is slow carbohydrates. The protein content is not more than 10%. There is no specific menu, it is important to follow the principles of the diet, using the products laid in its foundation.

effective and safe diets

Features of this food:

  • Daily include vegetables (except potatoes) and fruits, 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.
  • Use dairy products only low-fat.
  • Dressing with olive oil 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 eaten 1-6 times a week.
  • Hard pasta, brown rice, whole grain cereals that supply energy to the body are allowed. They can be consumed daily.
  • Dry wine is allowed. Women - 2, men - 3 glasses a day.
  • Instead of salt, spices are used.
  • Once a week, it is allowed to eat nuts (not more than 30 g) and sweets.
  • Eat at least 5 times a day. Serving Size - 1 or 0.5 cups.

Dash Diet

This is an effective and safe diet for weight loss. Initially, it was intended for those who suffer from high blood pressure. It was later proved that such nutrition helps to normalize cholesterol, blood sugar, protects against strokes, improves metabolism, while ensuring weight loss.

the most effective and safest diet

With such a diet in just a week you can get rid of five kilograms. Its essence is a balanced diet with enough protein, fats, carbohydrates and vitamins. It is necessary to refuse chocolate, fast food, fatty, smoked products, bakery products and sweets, alcohol.

It is also necessary to adhere to some rules:

  • per day is allowed no more than 1 tbsp. l vegetable oil;
  • gradually you need to give up salt, 0.5 tsp is enough. in a day;
  • it is allowed to eat no more than 200 g of lean meat per day, boiled or steamed;
  • sharp spices should be discarded;
  • give preference to low-fat dairy products;
  • be sure to eat fish, vegetables and fruits, whole grain cereals.

Protein diet

Such diets are preferred by athletes. The basis of nutrition is proteins (meat, fish products, many 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:

  • nutrition on these principles contributes to energy recovery;
  • physical activity is ideally combined with a diet;
  • You can choose a variety of dishes;
  • excess weight does not return quickly.

We can say that for those who do not have health problems, this is the safest diet for weight loss, as it does not lead to depletion of the body.

effective and safe diet for weight loss


  • a large amount of protein leads to leaching of calcium;
  • such nutrition has contraindications: diseases of the liver, kidneys, gastrointestinal tract, cardiovascular system, oncology, pregnancy;
  • it is necessary to combine a diet with physical activity, since excess protein can provoke kidney edema.

The basic rules of a protein diet:

  • intake of vitamin complexes;
  • proper drinking regimen;
  • eating buckwheat and oatmeal at least once every 7 days to obtain the necessary carbohydrates;
  • rejection of juices and sugary drinks.

In addition, resorting to such a diet is allowed no more than once every 6 months.

Diet "Maggie"

Proteins are the basis of nutrition; carbohydrates are allowed in small quantities. Designed for 4 weeks diet.

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

Diet "Maggie" can be egg or cottage cheese. The rules for them are general:

  • Three meals a day at the same time. Two hours after the main meal, you can have a snack, for example, cucumber or carrot.
  • Dinner - no later than three hours before going to bed.
  • The correct drinking regimen.
  • Strict adherence to the menu. If for breakfast you should eat some product, then you need to use it at this time. Also, you cannot replace one product with another.
  • Refusal to fry in oil or fat. It is better to bake or cook in the microwave.
  • Moderate physical activity.
  • Complete rejection of alcohol.

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

safest diets

The advantages of the diet is that there is no need to count calories, weigh products, measure portions. Allowed to use salt and seasoning.


  • kidney and cardiovascular diseases;
  • dysbiosis.

Diet "6 petals"

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

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 is chicken.
  4. Thursday - cereals.
  5. Friday is cottage cheese.
  6. Saturday is fruit.

Forbidden violation of the order of days. It is with this diet that subcutaneous fat is effectively burned.

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

the safest diet for weight loss

What is allowed:

  • Almost all vegetables and fruits. You will have to refuse 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, cheese, cheese.
  • Purified water, herbal teas without sugar. The number of such drinks per day is not limited.

Will have to exclude:

  • sweets;
  • fatty dishes;
  • cereals;
  • bakery products;
  • sauces, ketchup, mayonnaise;
  • spicy spices;
  • soda and alcohol;
  • tea and coffee with sugar.

Important rules for safe weight loss

Choosing any diet, listen to useful recommendations to lose weight without harm to health:

  • Sudden weight loss can hurt. Get rid of extra pounds gradually.
  • A diet that promises quick results can have a short-lived effect. As soon as you start eating in the usual way, excess weight will return back.
  • It is important to observe the regimen of the day. Lack of sleep, irregular eating will slow down the process.
  • Please note that instead of losing kilograms, you can buy loose skin. Do not forget about physical activity.
  • Strengthen the effect will help the removal of excess fluid and toxins. For this purpose, you can use cosmetic wraps, a visit to the 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 in the process of losing weight.


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