Without grueling fasting, weight loss is quite possible, according to nutritionists. It is important to pull yourself together, follow clear instructions, and 10 kg of weight will go away in a month, thanks to a properly chosen diet. The main thing is not to expect that fast-acting tablets and powders from advertisements will do all the work. The desired weight loss, and at the same time rejuvenation, is possible if you adhere to proven diet methods.
What you need to do before you lose 10 kg
Before starting a weight loss diet, you need to find out the reasons why you are overweight. 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 would be beneficial to consult a doctor before starting the planned weight loss of 10 kg.
If the cause is disease, no single method of effective fat burning in a month will help until complete recovery. It is advisable for women to donate blood to determine the amount of hormones before starting a diet.
Balanced diet for weight loss by 10 kg
It is important to eat a varied diet to maintain a balance of dietary fat in the body. When creating a menu, you should consider that the daily diet should contain trace elements, vitamins and fiber. Then with the diet you will not only lose minus 10 kg, but you will lose weight more easily and your health will improve significantly.
Foods that can be consumed without restrictions
There is such food that you can eat in any quantity without risking 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);
- celery stalk (12 k, b - 0. 9 g, g - 0. 1 g, y - 2. 1 g);
- cucumbers (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);
- berries (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 to eat in moderation
Acceptable food components that can be eaten in small volumes (half a regular portion) that the body needs during a diet to lose 10 kg of weight:
- 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);
- semolina (316 k, f - 6, 2 g, b - 10 g, y - 55, 1 g);
- durum 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 tablespoons. l. per day (898 k, g - 99, 8, b - 0 g, y - 0 g).
Important!Protein consumption is necessary during a diet, it gives a feeling of satiety and is the basis of all important body systems.
Products that should be excluded or limited as much as possible
List of foods that delay weight loss in the 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;
- sweet drinks (Pepsi, Sprite, etc. );
- alcohol (with the exception of 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 preferred to steam the dishes by boiling and baking.
TOP 3 diets for weight loss with 10 kg
All monotonous diets and extreme ways to lose weight have disadvantages. A modern girl in most cases chooses a reasonable approach to effective weight loss.
1. Japanese
Most Japanese are thin and not overweight. The inhabitants of the country adhere to a healthy diet. In two weeks of weight loss, following the rules, you can lose up to 10 kg on the diet.
A quick result can be achieved by the fact that the menu is based on protein foods and the diet contains a minimum of calories. After waking up in the morning, you should drink a glass of warm water, which promotes rapid weight loss and improves metabolism. Food is provided 3 times a day, there are no snacks in the diet. Portions should not exceed a weight of 400 grams; salt and spices will have to be abandoned. It is recommended to eat no later than 2 hours before bedtime.
The following drinks are allowed during the weight loss diet: black coffee and green tea. You should drink at least 1. 5 liters of clean water per day. The body should get protein from fish, meat, eggs and dairy products. Healthy vegetables and fruits 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 toast.
- Dinner.Steamed fish or beef, no more than 200 grams. Salad mix (carrot + cabbage) with added oil. You can alternate with 2 boiled eggs + boiled vegetables, seasoned with oil and vegetable stock.
- Dinner.Fruit (200 g), except those prohibited, or boiled fish fillet + a cup of low-fat kefir.
The mark on the scale will remain for a long time after the diet is over. Cooking is simple and does not take much time. Before you start losing 10 kg on the Japanese diet, you should consult your 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 hearty meal in the morning and a poor diet in the afternoon. A balanced diet has been developed by nutritionists who provide weight loss advice to Hollywood stars.
- Breakfast.Black coffee without additives. Soft boiled eggs - 2 pcs. or 150 grams of boiled beef without fat. Sometimes you can eat 180 grams of cottage cheese + 1 egg or 200 grams of shrimp + 1 orange.
- Dinner.Boiled vegetables + non-starchy fruit salad, or vegetable soup (without potatoes) + fruit salad.
- Dinner.A grapefruit or a 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, instead of 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 Hamdiy, a professor at Harvard Medical School. Daily portions are also designed for overweight people suffering from diseases of the endocrine system. Suitable for everyone who wants to lose weight and become healthier, except for individual contraindications.
The diet includes complete abstinence from alcohol and oils, as well as limiting salt. Dishes are prepared by boiling or baking. It is not allowed to replace products with analogs, so as not to break the structured menu of compatibility and lose weight effectively.
You can eat allowed foods throughout the day as much as you want until you are completely full (but not overdoing it). The developed diet method for effective weight loss includes 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.
List of products for a chemical diet for a week:
- eggs - 20 pieces;
- grapefruit and orange - 5 pieces each;
- beef and chicken - 500 grams each;
- lean fish (fillet) - 1 kg;
- fruits, except those prohibited - 1 kg;
- low-fat cottage cheese - 200 g;
- vegetables (cucumbers, tomatoes, zucchini, peppers, carrots) - 3 pcs.
Drinks during the diet: green tea, a cup of coffee without sugar and milk in the morning.
In a day you should eat 2-3 eggs, 150 grams of fish, meat and the same amount of vegetable salads. For dinner you should eat 1 citrus fruit every day.
It is prohibited to consume during weight loss:
- mutton;
- potatoes;
- animal and vegetable oils;
- grapes;
- fruits containing starch (mango, fig, banana).
Exiting the diet should be gradual; to maintain the weight achieved, you should not eat sweets and flour products.
Recommendations to lose weight
When your weight decreases rapidly by 10 kg, it is advisable to follow a diet, try to eat at the recommended time, but not later than 2 hours before bedtime. When experiencing strong hunger, it is better for those who lose weight during a diet to eat lettuce, arugula or spinach.
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, worsens the feeling of hunger during a diet and reduces the amount of the hormone in the blood that is responsible for the feeling of satiety. If you do not sleep enough, there may be breakdowns during the period of active weight loss and general nervous tension.
Drinking clean water regularly is one of the keys to losing weight properly by 10 kg per month. Water prevents the absorption of calories in large quantities, reduces the feeling of hunger and promotes rapid weight loss. Doctors recommend drinking at least 1. 5 liters of water per day.
Sometimes during a diet a false feeling of hunger occurs at least once a month; it can be distinguished from the real one by a number of signs:
- You want a specific product, while in times of real hunger you want to eat anything.
- No stomach ache and dizziness.
- It has been less than 3 hours since your last meal.
False hunger appears in the diet 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 bloodstream during a diet. It is better to consult a doctor when choosing an enterosorbent to quickly remove toxins from the body when losing weight.
How to speed up your metabolism
Metabolism ensures important chemical processes within the body: tissue regeneration, respiration, elimination of toxins and others. Metabolism affects weight loss. The faster the calories are distributed in the body, the less they are stored in reserve.
To lose weight, you need to make your metabolism more active: in addition to diet, you need to walk more in the fresh air, try to avoid stress and eat more fresh vegetables. Foods containing selenium and iron - legumes, nuts, garlic, tuna, apples, spinach, broccoli - will help speed up the metabolism in the diet.
How to calculate your weight ratio
A popular method of calculation is BMI (body mass index). It is calculated using a simple formula: x = weight (kg) / height (m square). After getting the index value, you need to check its interpretation:
- weight deficit in x< 18, 5;
- normal body weight in x from 18. 5 to 24. 9;
- weight increased by x from 25 to 29. 9;
- obesity degree I with x from 30 to 34, 9;
- degree of obesity II with x from 35 to 39, 9;
- Obesity of degree III in x >40.
With varying degrees of obesity, there is a high risk of associated diseases. Before you lose weight using a 10 kg diet, you should consult a doctor to choose a weight loss method.
Diet and how to eat properly before training
Food should be taken 2-3 hours before the start of sports. Carbohydrates are the source of energy, but during weight loss it is recommended to consume them in complex form (legumes, 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 be easily removed in a month. Before your weight loss workout, you can eat vegetable/fruit salads, light cereals and whole grain bread. 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 train properly
A mandatory addition to your diet to lose weight is fitness. For maximum weight loss effect, you should alternate strength exercises with cardio training (no more than an hour of moderate intensity). Strength training helps strengthen muscles and improves metabolism. When done regularly, cardio helps burn fat deposits (first intramuscular, then subcutaneous), which is especially important when losing weight.
You should exercise on the diet at least 3 times a week. Excess weight is burned faster in a month with long-term exercises with an average load.
Why you can not lose 10 kg in 7 days
Getting rid of all 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 of weight in 7 days. As a rule, the method of losing such weight consists of fasting and intense exercise during the diet. In such a stressful regime, the body, first of all, loses water: if the excess weight disappears quickly, then at the cost of great losses for the general condition of the person.
In addition, in fasting-based diets, after the initial rapid consumption of body fat, a decrease in metabolism occurs. The body does not want to lose weight during weight loss, doing everything for its survival - the level of hormones changes, the activity of the nervous system decreases. And after a week of such a diet, the weight is regained and increases quickly. You can painlessly lose the same 10 kilograms in a month and not lose your health.
Sample diet menu for one week
With a properly formulated diet, excess water (edema) is removed and metabolism increases. Weight loss occurs as best as possible and without stress, taking into account the average physical activity. Menu (average 800 calories per day):
- Monday.Breakfast: cottage cheese 100 g Lunch: 2 eggs, vegetables 200 g, tea. Dinner: eggs, vegetables 300 g, kefir 250 ml.
- Tuesday.Breakfast: cereals cooked in milk 150 g Lunch: 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/boiled fish with vegetables 150 g.
- Thursday.Breakfast: cottage cheese 100 gr. Lunch: 2 eggs, vegetable salad 250 gr. Dinner: boiled meat 150 g, roasted vegetables 200 g.
- Friday.Breakfast: 100 g of cottage cheese + sour cream (low fat) 2 tablespoons. Lunch: green borscht 200 ml. Dinner: cottage cheese 150 g, kefir 250 ml.
- Saturday.Breakfast: cereal with milk 150 g Lunch: low-fat soup 200 ml, 3 sandwiches made from cereal bread, tomatoes, cottage cheese and herbs. Dinner: turkey and buckwheat meatballs 200 g, kefir 250 ml.
- Resurrection.Breakfast: omelet with herbs, tomatoes and cheese 200 g Lunch: chicken fillet 150 g, stew with vegetables 250 g, coffee without sugar. Dinner: roasted meat 150 g, vegetables 200 g, milk 250 ml.
You can eat a diet between meals of lettuce leaves, dried fruits, nuts and seeds. For dessert, it is advisable to eat berries and fruits every day. Such rules contribute to rapid weight loss.
The best diet recipes
Low-calorie meals benefit the body and keep you full while losing weight. To diversify your diet, at least once a week you can indulge in culinary creativity. You can lose 10 kg of weight and enjoy new recipes in the diet.
Fish cutlets (91 kcal)
Ingredients:
- lean fish (fillet) - 400 grams;
- onion - 1 pc. ;
- parsley - a small bunch;
- soy sauce - 2 tablespoons. l. ;
- salt - a pinch.
Step by step preparation:
- Grind the fillet in a meat grinder, combine it with finely chopped onion and parsley.
- Add soy sauce to the minced meat, add salt and mix the ingredients well.
- With wet hands, form patties from the prepared minced meat and place on a baking sheet with a non-stick coating, greased with oil.
- Bake in the oven at 180 degrees for 15 minutes.
You can serve fish cutlets with buckwheat, vegetables or pasta. Portions are determined depending on the type of diet for weight loss.
Pumpkin soup puree (15 kcal)
The first dish with the bright taste of pumpkin and spices is easy to prepare and promotes long-awaited weight loss.
Ingredients:
- chicken soup / water - 1 liter;
- pumpkin - 500 grams;
- carrot - 1 medium;
- onion - 1 pc. ;
- garlic - 2 cloves;
- salt, dry basil and a mixture of peppers - to taste;
- crackers and seeds - for serving.
Step by step preparation:
- Finely chop the carrots, garlic and onions, fry a little in a greased pan.
- Add the peeled and diced pumpkin to the vegetables and fry for about 5 minutes.
- Put the half-cooked vegetables in a pot, pour in 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. Thin to desired thickness with remaining liquid.
Serve the soup hot with crackers and seeds.
Salad with vitamins (32 kcal)
Ingredients:
- cabbage - 300 grams;
- apple - 1 piece;
- essence of garlic;
- a bunch of your favorite greens, beets and carrots - 100 g each;
- unrefined oil - 1 tablespoon. l. ;
- lemon juice - 1 tablespoon. l. ;
- salt and pepper - to taste.
Step by step preparation:
- Cut the cabbage into strips, grate the carrots and beets on a Korean carrot grater.
- Transfer the prepared base to a salad bowl, add salt and press with your hands for juices.
- Add chopped herbs, garlic, vegetable oil, lemon juice, grated apple to a regular bowl, pepper and mix.
This salad can be prepared without salt and pepper, which is preferable when you are on a diet.
To whom diets are contraindicated and how to lose weight without dieting
Any dietary restriction during pregnancy and lactation that has not been prescribed by a medical specialist is prohibited. The doctor may recommend fasting days for edema or other diseases related to excess weight.
Against the background of menopause in women, drastic measures to lose weight can also be harmful to health. With pronounced fluctuations in hormones, methods aimed at losing weight disrupt the balance of estrogen, provoke an increase in pressure and suppress the nervous system.
In case of diseases of internal organs or metabolic disorders, dietary restriction is contraindicated, with the exception of therapeutic diets approved by the doctor.
The required weight loss of 10 kg per month as a result of a diet is quite acceptable, judging by the ratings of people who have lost weight. You should try to eat diet foods and maintain a drinking regime. Also, don't ignore exercise and make sure you get enough sleep. When your weight reaches your normal weight, it is important not to lose this gain achieved through dieting. If you continue to eat properly, the result of losing 10 kg will be consolidated and the excess weight will not return.