According to nutritionists, it is quite possible to lose weight without exhausting fasting. It is important to put yourself together, follow clear instructions, and 10 kg of weight will disappear in a month, thanks to a properly selected diet. Most importantly, don't expect the advertised fast-acting tablets and powders to do everything. Desired weight loss and rejuvenation at the same time is possible if you follow proven diet methods.
What to do before losing 10 kg of weight
Before starting a weight loss diet, you should look for the causes of excess weight. Excess fat deposits can be formed due to an inactive lifestyle, nervous experiences and bad habits. The body can also change due to diseases of the endocrine system, oncology and other diseases. Therefore, it will be useful to consult a doctor before starting the planned weight loss of 10 kg.
If the cause is illness, no method of effective fat burning in one month will help us until full recovery. It is recommended that women donate blood before starting the diet to determine the amount of hormones.
A balanced diet to lose 10 kg
In order to maintain a balance of dietary fats in the body, it is important to eat a varied diet. When creating a menu, it is necessary to take into account that the daily diet must contain microelements, vitamins and fiber. Then you will not only lose 10 kg of weight with the diet, but you will lose weight more easily and your health will improve significantly.
Foods that can be eaten without restrictions
There are foods that you can eat in any amount without the risk of gaining extra pounds (k - calories, b - proteins, g - fats, y - carbohydrates):
- lettuce leaves (16 k, b - 1, 5 g, g - 0, 2 g, y - 3, 1 g);
- fesura celery (12 k, b - 0. 9 g, g - 0. 1 g, y - 2. 1 g);
- cucumber (15 k, g - 0, 11 g, b - 0, 65 g, y - 3, 63 g);
- tomatoes (14 k, g - 0 g, b - 0. 6 g, y - 3. 8 g);
- Cauliflower (30 k, g - 0. 3 g, b - 2. 5 g, y - 4. 2 g);
- Broccoli (34 k, g - 0. 4 g, b - 2. 8 g, y - 4 g);
- green peas (43 k, g - 0, 2 g, b - 3 g, y - 9, 2 g);
- Grapefruit (35 k, g - 0. 2 g, b - 0. 7 g, y - 6. 5 g);
- orange (43 k, g - 0. 2 g, b - 0. 9 g, y - 8. 1 g);
- Strawberry (41 k, g - 0. 4 g, b - 0. 8 g, y - 7. 5 g);
- blackberry (34 k, g - 0. 5 g, b - 1. 5 g, y - 4. 4 g);
- egg white (48 k, g - 0, 2 g, b - 11, 1 g, y - 1 g);
- Fresh frozen seaweed (24, 9 k, g - 0, 2 g, b - 0, 9 g, y - 3 g).
Foods that should be eaten in moderation
Acceptable components of food that can be eaten in a small volume (half the usual portion), which the body needs to lose 10 kg of weight during a diet:
- milk (64 k, g - 3, 6 g, b - 3, 2 g, y - 4, 8 g);
- kefir (41 k, g - 1, 5 g, b - 3, 6 g, y - 3, 6 g);
- cottage cheese 9% (169 k, g - 9 g, b - 18 g, y - 3 g);
- Beans (96 k, g - 2, 2 g, b - 8, 2 g, y - 10, 5 g);
- Buckwheat (89 k, g - 0. 9 g, b - 3. 6 g, y - 17. 6 g);
- oatmeal (316 k, f - 6, 2 g, b - 10 g, y - 55, 1 g);
- hard pasta (338 k, w - 1. 3 g, b - 11 g, y - 70. 5 g);
- whole grain bread (69 k, w - 0. 8 g, b - 2. 3 g, y - 12. 8 g);
- Unrefined oil no more than 2 tbsp. K. L. per day (898 k, g - 99, 8, b - 0 g, y - 0 g).
Important!Protein consumption is essential during diet, it provides a feeling of fullness and is the basis of all important body systems.
Products that should be avoided or limited as much as possible
List of foods that hinder weight loss on a diet:
- mayonnaise (610 k, g - 67 g, b - 0. 5 g, y - 1. 2 g);
- butter (876 k, g - 99, 48 g, b - 0, 28 g, y - 0 g);
- pork (1221 k, w - 24, 8 g, b - 17, 7 g, y - 1, 4 g);
- smoked meat (428, 5 k, g - 39, 9 g, b - 17 g, y - 1, 9 g);
- sausage (230 k, g - 21 g, b - 11 g, y - 0. 2 g);
- sugar (399 k, g - 0 g, b - 0 g, y - 99, 8 g);
- banana (89 k, g - 0, 3 g, b - 1, 1 g, y - 20 g);
- grapes (72 k, g - 0. 6 g, b - 0. 6 g, y - 15. 4 g);
- confectionery products;
- sweet drinks (Pepsi, Sprite, etc. );
- alcohol (except red wine, no more than one glass per week);
- semolina (333 k, g - 1 g, b - 10, 3 g, y - 70, 5 g);
- White rice (333 k, g - 1, b - 7 g, y - 74 g).
It is preferable to steam and bake dishes.
Top 3 diets to lose 10 kg
All monotonous diets and extreme ways to lose weight have downsides. A modern girl in most cases chooses a reasonable approach to effective weight loss.
1. Japanese
Most Japanese people are thin, not overweight. Residents of the country follow a healthy diet. In two weeks after losing weight, following the rules, you can lose up to 10 kg on a diet.
Quick results can be achieved if the menu is based on protein foods and the diet contains minimal calories. After waking up in the morning, you should drink a glass of warm water, which promotes rapid weight loss and improves metabolism. Meals are provided 3 times a day, there is no snacking on the diet. The weight of portions should not exceed 400 grams, salt and spices should be left out. It is recommended to eat no later than 2 hours before going to bed.
During the weight loss diet, the following drinks are allowed: black coffee and green tea. You should drink at least 1. 5 liters of clean water a day. The body should get protein from fish, meat, eggs and dairy products. Healthy vegetables and fruits will saturate the body with fiber while losing weight on this diet, and vegetable oils with fats.
- Breakfast.Allowed drink (tea or coffee) with a piece of toasted bread.
- Dinner.Steamed fish or beef, no more than 200 grams. Mix salad (carrot + cabbage) with added oil. You can alternate between 2 boiled eggs + stewed vegetables mixed with oil and vegetable juice.
- Dinner.Fruit (200 g), except for prohibited ones, or boiled fish fillet + a glass of low-fat kefir.
The mark on the scale will remain long after the diet is over. Preparation is easy and does not require much time. Before starting to lose 10 kg on the Japanese diet, you should consult a doctor.
2. Hollywood
The weight loss plan lasts for 3 weeks and is considered effective and popular not only among celebrities but also among ordinary girls. The main idea of the diet is a coarse meal in the morning and a meager diet in the afternoon. A balanced diet was developed by nutritionists who give weight loss advice to Hollywood stars.
- Breakfast.Black coffee without additives. Soft-boiled eggs - 2 pcs. or 150 grams of lean boiled beef. Sometimes you can eat 180 grams of cottage cheese + 1 egg or 200 grams of shrimp + 1 orange.
- Dinner.Stewed vegetables + fruit salad that does not contain starch, or vegetable soup (without potatoes) + fruit salad.
- Dinner.One grapefruit or one cucumber.
You can replace coffee with green tea if there are individual contraindications.
3. Chemical
The weight loss diet method involves eating organic and healthy foods rather than eating chemicals as the name might suggest. With this diet, you can lose up to 30 kg in just one month. The diet program was developed by Osama Hamdi, a professor at Harvard Medical School. Daily portions are suitable even for overweight people suffering from diseases of the endocrine system. It is suitable for everyone who wants to lose weight and get healthy, except for individual contraindications.
The diet involves complete abstinence from alcohol and oils and restriction of salt. Dishes are prepared by cooking or baking. It is not allowed to replace products with analogues, so as not to violate the structured compatibility menu and effectively lose weight.
You can eat the allowed foods throughout the day as much as you want until you are full (but not excessively). A diet method developed for effective weight loss involves eating three meals a day. The amount of salt should not exceed 5 grams per day. It is recommended to drink at least 2 liters of clean water per day.
A list of chemical diet products for a week:
- Egg - 20 pcs. ;
- Grapefruit and orange - 5 pieces each;
- beef and chicken - 500 grams each;
- lean fish (fillet) - 1 kg;
- fruits, except for prohibited ones - 1 kg;
- low-fat cottage cheese - 200 g;
- Vegetables (cucumber, tomato, zucchini, pepper, carrot) - 3 pcs.
Drinks during the diet: green tea, a cup of coffee without sugar and without milk in the morning.
You should eat 2-3 eggs, 150 grams of fish, meat and the same number of vegetable salads per day. You should eat 1 citrus fruit every day for dinner.
It is prohibited to consume during weight loss:
- Lamb meat;
- potato
- animal and vegetable oils;
- grapes
- Starchy fruits (mango, fig, banana).
Leaving the diet should be gradual, you should not eat sweets and flour products to maintain the weight you have achieved.
Recommendations for weight loss
When your weight quickly drops by 10 kg, it is advisable to follow a diet, try to eat at the recommended time, but no later than 2 hours before bedtime. During severe hunger, it is better to eat lettuce, arugula or spinach for weight loss during a diet.
Sport plays a serious role in the fight against excess weight. Swimming, fitness, aerobics, cycling and running are healthy and productive ways to lose weight.
Restless and short sleep, less than 8 hours a day, increases the feeling of hunger during a diet and reduces the amount of the hormone in the blood, which is responsible for the feeling of satiety. If you do not sleep enough, accidents during active weight loss and general nervous tension are possible.
Drinking clean water regularly is one of the keys to losing 10 kg per month properly. Water prevents the absorption of large amounts of calories, reduces the feeling of hunger and promotes rapid weight loss. Doctors recommend drinking at least 1. 5 liters of water a day.
Sometimes during a diet, a false feeling of hunger appears at least once a month, which can be distinguished from the real one by several signs:
- You want a specific product, while in real hunger you want to eat everything.
- Abdominal pain and dizziness are not painful.
- Less than 3 hours have passed since the last meal.
False hunger on a diet occurs as a result of irritation of the nervous system, lack of water in the body or lack of sleep.
Important!At the beginning of losing 10 kg of weight, you may experience nausea, weakness and changes in stool. As a result of increased weight loss, toxins can enter the blood during dieting. When choosing an enterosorbent to quickly remove toxins from the body during weight loss, it is better to consult a doctor.
How to speed up metabolism
Metabolism ensures important chemical processes in the body: regeneration of tissues, respiration, elimination of toxins and others. Metabolism affects weight loss. The faster calories are distributed in the body, the less they are in reserve.
To lose weight, you need to activate your metabolism: in addition to diet, you should walk more in the fresh air, try to avoid stress and eat more fresh vegetables. Foods containing selenium and iron - legumes, walnuts, garlic, tuna, apples, spinach, broccoli - will help speed up the metabolism on the diet.
How to calculate your normal weight
One of the popular calculation methods is BMI (body mass index). It is calculated using a simple formula: x = weight (kg) / height (m²). After getting the index value, you need to check its interpretation:
- Weight deficit at x< 18. 5;
- Normal body weight x 18. 5 to 24. 9;
- Weight increased on x from 25 to 29. 9;
- obesity I degree x 30 to 34, 9;
- II degree of obesity x 35 to 39. 9;
- III degree obesity x >40.
With varying degrees of obesity, there is a high risk of co-morbidities. Before losing weight using the 10 kg diet, you need to consult a doctor to choose a weight loss method.
Diet and how to eat properly before exercise
Food should be taken 2-3 hours before sports. Carbohydrates are a source of energy, but when losing weight, it is recommended to use them in a complex form (parcose, wild rice, buckwheat) to avoid sudden changes in blood sugar levels.
For people who struggle with excess weight, it is important to consume more calories than they consume, then 10 kg will easily pass in a month. During weight loss, you can eat vegetable/fruit salads, light cereals and whole grain breads before exercise. If you cannot eat a full meal within 2 hours, you should not exercise on an empty stomach. It is better to drink low-fat kefir or eat fruit 20-30 minutes before. before training.
Physical activity and how to exercise properly
A mandatory addition to your diet for weight loss is fitness. For the maximum effect of weight loss, it is necessary to alternate strength training with cardio training (no more than one hour of moderate intensity). Strength training helps strengthen muscles and improves metabolism. When performed regularly, cardio helps burn fat deposits (first in the muscles, then subcutaneous), which is especially important for weight loss.
You should exercise at least 3 times a week. Excess weight is burned the fastest in a month with long-term training with an average load.
Why you can't lose 10 kg in 7 days
Getting rid of excess fat in a week is impossible and sometimes even dangerous. There are nutritionists who offer "super diets" after which you can lose 10 kg in 7 days. As a rule, such a weight loss method consists of intense exercise during fasting and dieting. In such a stressful regime, the body first of all loses water: if excess weight quicklydisappears, then at the cost of great losses of the general human condition.
In addition, on fasting-based diets, after the initial rapid consumption of body fat, there is a decrease in metabolism. The body does not want to lose weight during weight loss, it does everything to save it - the level of hormones changes, the activity of the nervous system decreases. And after a week of such a diet, the weight increases again and increases rapidly. You can painlessly lose the same 10 kilograms per month and not lose health.
Sample diet menu for one week
With a properly formed diet, excess water (swelling) disappears and metabolism increases. Weight loss occurs as smoothly and stress-free as possible, taking into account moderate physical activity. Menu (average 800 calories per day):
- Monday.Breakfast: cottage cheese 100 g. Lunch: 2 eggs, vegetables 200 g, tea. Dinner: egg, vegetables 300 g, kefir 250 ml.
- Tuesday.Breakfast: cereals boiled in milk 150 g. Dinner: low-fat soup 250 ml, coffee without sugar. Dinner: boiled meat 150 g, vegetables 300 g, kefir 250 ml.
- Wednesday.Breakfast: vegetable salad 150 g Lunch: chicken fillet 150 g vegetable stew 200 g Dinner: baked/stewed fish with vegetables 150 g.
- Monday.Breakfast: cottage cheese 100 g. Lunch: 2 eggs, vegetable salad 250 g. Dinner: boiled meat 150 g, baked vegetables 200 g.
- Friday.Breakfast: 100 g of cottage cheese + sour cream (low-fat) 2 tbsp. K. Lunch: 200 ml of green borsch. Dinner: cottage cheese 150 g, kefir 250 ml.
- Saturday.Breakfast: cereal with milk 150 g. Lunch: low-fat soup 200 ml, 3 sandwiches of whole grain bread, tomatoes, cottage cheese and greens. Dinner: turkey and buckwheat meatballs 200 g, kefir 250 ml.
- Easter.Breakfast: omelet with greens, tomatoes and cheese 200 g. Dinner: chicken fillet 150 g, vegetable stew 250 g, coffee without sugar. Dinner: baked meat 150 g, vegetables 200 g, milk 250 ml.
During the diet, you can eat salad leaves, dried fruit, nuts and seeds. As a dessert, it is advisable to eat berries and fruits every day. Such rules contribute to rapid weight loss.
The best diet recipes
A low-calorie diet benefits the body and keeps you fit while losing weight. To diversify your diet, you can engage in culinary creativity at least once a week. You can lose 10 kg and enjoy new recipes on the diet.
Fish cutlet (91 kcal)
Ingredients:
- lean fish (fillet) - 400 grams;
- Onion - 1 pc. ;
- Parsley - a small cone;
- Soy sauce - 2 tbsp. K. L. ;
- Salt - a pinch.
Step-by-step preparation:
- Grind the fillet in a meat grinder, mix finely chopped onion and parsley.
- Add soy sauce to the minced meat, sprinkle with salt and mix the ingredients well.
- Form cutlets from the prepared minced meat with wet hands and place them on a baking sheet, on a greased baking layer.
- Bake in the oven at 180 degrees for 15 minutes.
You can eat fish cutlet with buckwheat, vegetables or pasta. Portions are determined by the type of weight loss diet.
Pumpkin soup puree (15 kcal)
The first dish with a bright taste of pumpkin and spices is easy to prepare and helps to lose the long-awaited weight.
Ingredients:
- chicken broth/water - 1 l;
- pumpkin - 500 grams;
- Carrot - 1 medium;
- Onion - 1 pc. ;
- garlic - 2 cloves;
- salt, dry basil and pepper mixture - to taste;
- Crackers and seeds - for serving.
Step-by-step preparation:
- Finely chop carrots, garlic and onions, lightly fry them in a greased pan.
- Add grated and diced pumpkin to the vegetables and fry for about 5 minutes.
- Place half-cooked vegetables in a pot, pour 500 ml of broth and cook until soft (15-20 minutes).
- Add spices and salt to the pan and blend with a blender until smooth. Dilute with the remaining mixture to the desired thickness.
Serve soup hot with crackers and seeds.
Vitamin salad (32 kcal)
Ingredients:
- cabbage - 300 grams;
- Apple - 1 pc. ;
- clove of garlic;
- a bunch of your favorite greens, beets and carrots - 100 g each;
- unrefined oil - 1 tbsp. K. L. ;
- Lemon juice - 1 tbsp. K. L. ;
- Salt and pepper - to taste.
Step-by-step preparation:
- Cut cabbage into strips, grate carrots and beets on a Korean carrot grater.
- Transfer the prepared base to a salad bowl, sprinkle with salt and crush with your hands for juiciness.
- In a common container, add chopped herbs, garlic, vegetable oil, lemon juice, grated apple, pepper and mix.
This salad can be prepared without salt and pepper, which is desirable when on a diet.
For whom diet is contraindicated and how to lose weight without diet
Any dietary restrictions that are not prescribed by a doctor are prohibited during pregnancy and lactation. A doctor may recommend fasting days for obesity or other diseases related to excess weight.
In menopausal women, strict weight loss measures are also harmful to health. With pronounced fluctuations in hormones, methods aimed at weight loss disrupt the balance of estrogen, cause an increase in pressure and suppress the nervous system.
In case of diseases of internal organs or metabolic disorders, food restriction is contraindicated, except for a therapeutic diet approved by a doctor.
The required 10 kg of weight loss per month as a result of the diet is quite acceptable, judging by the reviews of people who have lost weight. You should try to eat diet food and maintain a drinking regime. Also, do not neglect exercise and be sure to get enough sleep. Once your weight has reached a normal weight, it is important not to lose these diet gains. If you continue to eat correctly, the result of losing 10 kg will be consolidated and the excess weight will not return.