Without grueling fasting, it is possible to lose a lot of weight, according to nutritionists. It is important to pull yourself together, follow clear instructions, and 10 kg of weight will disappear in a month, thanks to a properly chosen diet. The main thing is not to expect the advertised fast-acting tablets and powders to do all the work. The desired weight loss, and at the same time rejuvenation, is possible if you adhere to proven diet methods.
what to do before losing 10 kg weight
Before you start a diet for weight loss, you should find the reasons why you are overweight. Excess fat deposits can form 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 illnesses. Therefore, it would be useful to consult a doctor before starting your planned weight loss of 10 kg.
If the reason is an illness, one effective method of burning fat in a month will not help until you completely recover. It is advisable for women to donate blood to determine hormone levels before starting a diet.
A balanced diet for losing weight 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, it is necessary to take into account that the daily diet must contain microelements, vitamins and fiber. Then, with the diet, you will not only lose minus 10 kg of weight, but also you will lose weight more easily and your health will improve significantly.
Foods that can be eaten without restrictions
There is such food that you can eat in any quantity without the risk of gaining extra kilograms (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 petiole (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);
- Strawberries (41 k, g - 0, 4 g, b - 0, 8 g, y - 7. 5 g);
- blackberries (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).
Eat foods in moderation
Acceptable components of foods that can be eaten in small amounts (regular half 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);
- 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 not more than 2 tbsp. 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 fullness and is the basis of all important body systems.
Products that must be excluded or limited as much as possible
List of foods that slow down weight loss on a diet:
- mayonnaise (610 k, g - 67 g, b - 0, 5 g, y - 1, 2 g);
- im (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);
- bananas (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 (except for red wine, no more than a 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).
Steam dishes are best by boiling and baking.
3 best diets to lose weight 10 kg
All monotonous diets and extreme ways to lose weight have their drawbacks. A modern girl in most cases chooses a reasonable approach to effective weight loss.
1. Japanese
Most Japanese are slim and not overweight. Residents of the country adhere to a healthy diet. In two weeks to lose weight, following the rules, you can lose up to 10 kg on a diet.
A quick result can be achieved through the fact that the menu is based on protein foods and the diet contains a minimum amount of 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 are no snacks on the diet. Portions should not exceed 400 grams in weight; salt and spices must 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 must drink at least 1. 5 liters of clean water per day. The body should get protein from fish, meat, eggs and dairy products. Vegetables and healthy fruits saturate the body with fiber and lose weight in this diet, and vegetable oils with fats.
- Breakfast.Allowed drink (tea or coffee) with a piece of toast.
- Dinner.Steamed fish or beef, not more than 200 grams. Salad mix (carrots + cabbage) with extra oil. You can alternate with 2 boiled eggs + stewed vegetables, seasoned with oil and vegetable juice.
- Dinner.Fruit (200 g), except prohibited ones, or boiled fish fillet + a cup of low-fat kefir.
The mark will remain on the scale long after the diet is finished. Cooking is simple and does not require much time. Before you start losing 10 kg on the Japanese diet, you should consult your doctor.
2. Hollywood
The weight loss plan lasts 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 morning meal and a meager diet in the afternoon. Nutritionists have developed a balanced diet that gives 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 + non-starchy fruit salad, 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 consuming chemicals, as the name would suggest. With this diet you can lose up to 30 kg in one month. The diet program was developed by Osama Hamdiy, a professor at Harvard Medical School. Daily portions are designed even for overweight people suffering from diseases of the endocrine system. Suitable for everyone who wants to lose weight and get healthier, with the exception of individual contraindications.
The diet involves complete abstinence from alcohol and oils, and limiting salt. Dishes are prepared by boiling or baking. It is not allowed to replace products with analogues, so as not to disturb the structured compatibility menu and effectively lose weight.
You can eat permitted food during the day as much as you want until you are completely full (but not overeat). The diet method developed for effective weight loss involves 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 pcs. ;
- grapefruit and orange - 5 pcs each;
- beef and chicken - 500 grams each;
- lean fish (fillet) - 1 kg;
- fruits, except the prohibited ones - 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.
Day you need to eat 2-3 eggs, 150 grams of fish, meat and the same amount of vegetable salad. For dinner you need to eat 1 citrus fruit every day.
Forbidden to wear during weight loss:
- mutton ;
- potatoes;
- animal and vegetable oils;
- grape;
- fruits containing starch (mango, figs, bananas).
The diet should be discontinued gradually; to maintain the weight achieved, you should not eat sweets and flour products.
Recommendations for weight loss
When your weight drops quickly 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. When they are very hungry, it is better for those who lose weight during a diet to snack on lettuce, arugula or spinach.
Sport plays a serious role in the fight against excess weight. Swimming, exercise, 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 responsible for the feeling of satiety. If you do not get enough sleep, breakdowns are possible during the period of active weight loss and general nervous tension.
Drinking clean water regularly is one of the keys to lose weight 10 kg per month properly. 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 several signs:
- You want a specific product, but during real hunger you want to eat anything.
- There is no abdominal pain and dizziness.
- It has been less than 3 hours since your last meal.
Irritation of the nervous system, lack of water in the body or lack of sleep leads to false hunger on a diet.
Important!At the beginning of losing 10 kg of weight, you may experience nausea, weakness, and changes in the stool. As a result of increased weight loss, toxins can enter the bloodstream during a diet. It is better to consult a doctor about choosing an enterosorbent to quickly remove toxins from the body while losing weight.
How to speed up your metabolism
Metabolism ensures important chemical processes within the body: tissue regeneration, respiration, elimination of toxins and others. influence weight loss metabolism. The faster 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 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 metabolism on a diet.
How to calculate your weight norm
One common method of calculation is BMI (body mass index). It is calculated using a simple formula: x = weight (kg) / height (m2). After you get the index value, you should check its interpretation:
- weight deficit on x< 18. 5;
- normal body weight at x from 18. 5 to 24. 9;
- weight increased by x from 25 to 29. 9;
- fat Step I with x from 30 to 34. 9;
- obesity stage II with x from 35 to 39. 9;
- III degree of obesity at x >40.
With varying degrees of obesity, there is a high risk of concomitant diseases. Before losing body weight using a 10 kg diet, you must 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 starting sports. Carbohydrates are the source of energy, but when losing weight, it is recommended to eat them in a complex form (legumes, wild rice, buckwheat) to avoid sudden changes in blood sugar levels.
For people struggling with excess weight, it is important to eat more calories than they consume, then 10 kg will be gone easily in a month. Before training and losing weight, vegetable/fruit salads, light cereals and whole grain bread can be eaten. If you cannot eat a full meal within 2 hours, you should not exercise on an empty stomach. It is best to drink low-fat kefir or eat fruit 20-30 minutes before. before training.
Physical activity and how to train properly
Exercise is a mandatory addition to your diet to lose weight. For maximum weight loss effect, you need to alternate strength exercises with cardio training (no more than an hour at medium 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 a diet at least 3 times a week. Excess weight is burned fastest in a month with long-term exercise 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, such a weight loss method consists of fasting and intense training during the diet. In such a stressful regime, the body loses, first of all, water: if too much weight disappears quickly, then at the expense of great losses to the general condition of the person.
In addition, on diets based on fasting, after the rapid consumption of initial 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 rapidly. You can lose the same 10 kilograms without pain in a month and without losing your health.
sample diet menu for a week
With a properly formulated diet, excess water (edema) disappears and metabolism increases. Weight loss occurs as smoothly and stress-free as possible, taking into account moderate physical activity. Menu (800 calories on average 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: cereal 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 / stewed fish with vegetables 150 g.
- Thursday. 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 cottage cheese + sour cream (low fat) 2 tbsp. 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 of whole grain bread, tomatoes, cottage cheese and herbs. Dinner: turkey and buckwheat meatballs 200 g, kefir 250 ml.
- ResurrectionBreakfast: omelet with herbs, tomatoes and cheese 200 g Lunch: chicken fillet 150 g, vegetable stew 250 g, coffee without sugar. Dinner: baked meat 150 g, vegetables 200 g, milk 250 ml.
You can snack on a diet between meals with lettuce leaves, dried fruit, nuts and seeds. For dessert, it is advisable to eat berries and fruits daily. 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 inspire yourself with culinary creativity. You can lose 10 kg of weight and enjoy new recipes on a diet.
fish cutlets (91 kcal)
Ingredients:
- lean fish (fillet) - 400 grams;
- onion - 1 pc. ;
- parsley - a small bunch;
- soy sauce - 2 tbsp. l. ;
- salt - a pinch.
Step by step preparation:
- Grind the fillet in a meat grinder, together with chopped onion and parsley.
- Add soy sauce to the minced meat, add salt and mix the ingredients well.
- With wet hands, form cutlets 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 weight loss diet.
Pumpkin soup puree (15 kcal)
The first dish with a bright taste of pumpkin and spices, is easy to prepare and promotes long-awaited weight loss.
Ingredients:
- chicken broth / water - 1 liter;
- pumpkin - 500 grams;
- carrots - 1 medium;
- onion - 1 pc. ;
- garlic - 2 cloves;
- salt, dry basil and a mixture of pepper - to taste;
- crackers and seeds - for serving.
Step by step preparation:
- Finely chop the carrots, garlic and onions, lightly fry them in a greased frying pan.
- Add peeled and diced pumpkin to the vegetables and fry for about 5 minutes.
- Put the half-cooked vegetables in a saucepan, pour in 500 ml broth and cook until tender (15-20 minutes).
- Add spices and salt to the pan and blend with an immersion blender until smooth. Thin to desired thickness with remaining broth.
Serve the soup hot with crackers and seeds.
vitamin salad (32 kcal)
Ingredients:
- cabbage - 300 grams;
- apple - 1 pc. ;
- garlic - clove;
- a handful of your favorite greens, beets and carrots - 100 g each;
- unrefined oil - 1 tbsp. l. ;
- lemon juice - 1 tbsp. 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 crush with your hands for juiciness.
- Add chopped herbs, garlic, vegetable oil, lemon juice, grated apple to a common container, pepper and mix.
This salad can be prepared without salt and pepper, which is best when you are on a diet.
For whom diets are contraindicated and how to lose weight without dieting
Any dietary restrictions during pregnancy and lactation that are not prescribed by a medical specialist are prohibited. The doctor may recommend fasting days for edema or other ailments related to excess weight.
Against the background of menopause in women, drastic measures to lose weight can also be harmful to health. With significant fluctuations in hormones, methods aimed at losing weight disturb the balance of estrogens, trigger surges and stress the nervous system.
In the case of diseases of internal organs or metabolic disorders, dietary restriction is contraindicated, except for therapeutic diets approved by a doctor.
It is quite acceptable to lose the required 10 kg of weight in a month as a result of a diet, judging by the reviews of people who have lost weight. You must try to eat diet foods and maintain a drinking regime. Also, don't neglect 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 diet. If you continue to eat right, the result of losing 10 kg will be consolidated and the extra weight will not return again.