Over the last decade an atmosphere of a weight loss prevailed all over the world. Hundreds of various diets are worked out and improved. Only titles of them – French, Japanese, English, Swiss – suggest that a weight loss is thought about everywhere.

 And the problem of obesity is still actual. We won’t thoroughly analyse each diet here. There exist so many diets that mere classification will take probably several pages. Now it is easy to find a description of any diet in Internet. Let’s better see what principle lies behind selection of a diet, to attain the aim as a minimum and not to damage your health as a maximum.

 Each person is so individual, that it is impossible to give general recommendations on diets for everybody. Each of us has own peculiarities and unfortunately his own diseases. They should be taken into account when selecting a diet. Probably, such an advice seems boring, but diets should be selected on a base of clinical nutrition, and such advices can be given only by a nutritionist. Well, we have no time, wish and money to attend a specialized centre, undergo medical tests and do examinations. It is worth to think how much time and money we waste, when we go on another diet, suggested by your friend or by ads, when it does not suit us.

So, the first principle: select a diet together with an appropriate specialist.

If you don’t want to follow the first advice, let’s look into the second principle. The diet should be balanced and variegated. As a minimum it should include food stuffs of the following groups: meat, fish, milk and dairy foods, cereals and flakes, fruit and vegetables. Monodiets should be better used, especially vegetable, on definite days, so called fasting days, on Wednesdays and on Fridays, for example.

 

The third principle. Caloric value of food should correspond to metabolic costs: women – not less than 1000-1500 calories a day, men – not less than 1300-2000 calories a day. Make sure that amount of proteins is not less than 50-60 g a day, fats – not less than 70 g a day, carbohydrates – not less than 200 g a day.

 The forth principle. The diet should correspond to WHO recommendations, and weight loss should not be more than 500-600 g a week; this is normal weight loss which guarantees that after ending the diet you will not flesh out more than you first take off. If you stint yourself in food by a hard diet (these are the diets which promise weight loss by 5-7 kg a week), a human organism activates a defence reaction, first, it ceases spending energy (and this state lasts after ending the diet at that), secondly, at the first opportunity begins to lay up fats in store.

 The fifth principle. The diet should be tasty for you. Then it is easier to endure it. Such a diet should include basically foods which you like and eat without disgust. Least of all you should follow ads and include exotic fruit; they can be allergic and negatively influence your budget.

 The sixth principle. You should be ready for a diet. Not excess kilograms should be born in mind. You should begin a diet when you are relatively healthy, when there is no exacerbation and no absolute contraindications to any diet.

 The seventh principle. You should be morally ready for a diet. First, you should believe in results, second, understand that efforts will be necessary for achieving results. Belief in success increases vitality.

 The eighth principle. You should gradually come into a diet and gradually go out of it. This means that before dieting you need not to eat all you have in your refrigerator under “Not to have temptations”. Several days before beginning a diet gradually decrease the quantity of feeding. On ending the diet gradually increase the quantity and quality of feeding. It is better to come to the rational and balanced nutrition.

 The ninth principle. Choose the right food ration. For working people the most right ration is four meals a day with distribution of nutrition volumes according to the popular wisdom: “Breakfast eat yourself, share lunch with a friend, supper dive to an enemy”. And joking apart, it is correct not to eat after 7 p.m., but if it is impossible, one can afford cultured milk foods, vegetables, juice.

The tenth principle. If you feel weakness, giddiness, stomach aches or other reaction, stop the diet immediately and contact a doctor.