Without exhausting fasting, weight loss is quite possible, according to nutritionists. It's important to pull yourself together, follow clear instructions, and 10 kg of weight will disappear in a month, thanks to a properly selected diet. The main thing is not to expect the fast-acting tablets and powders advertised to do all the work. Desired weight loss, and at the same time rejuvenation, is possible if you adhere to proven nutrition methods.
What to do before losing 10 kg
Before starting a weight loss diet, you should find the reasons why you are overweight. Excess fat deposits can occur 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 ailments. Therefore, it would be useful to consult a doctor before starting the planned weight loss of 10 kg.
If the cause is an illness, no method of effective fat burning in a month will help to complete recovery. It is recommended that women donate blood to determine the amount of hormones before starting a diet.
A balanced diet to lose weight by 10 kg
It is important to eat a varied diet to maintain a balance of body fat. When creating the 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 10 kg, but you will also lose weight more easily and your health will improve significantly.
Foods that can be consumed without restriction
There are such foods that you can eat in any quantity 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);
- celery on stalks (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);
- tomato (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).
Foods that should be eaten in moderation
Acceptable food components that can be eaten in small quantities (half the regular portion) that the body needs during the 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);
- fresh 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);
- 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 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);
- sausages (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 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).
Steaming by boiling and baking is preferable.
TOP 3 diets for weight loss for 10 kg
All monotonous diets and extreme ways to lose weight have drawbacks. A modern girl in most cases chooses a reasonable approach to effective weight loss.
1. Japanese
Most Japanese people are slim 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 a diet.
A quick result can be achieved by the fact that the menu is based on protein food, 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. Meals are provided 3 times a day, there are no snacks in the diet. Portions must not exceed the weight of 400 grams, you will have to abandon salt and spices. It is recommended to eat no later than 2 hours before going to bed.
During the diet for weight loss, the following drinks are allowed: black coffee and green tea. You must drink at least 1. 5 liters of clean water per day. The body needs to 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 toasted bread.
- Dinner.Steamed fish or beef, no more than 200 grams. Salad mix (carrot + cabbage) with added oil. You can alternate with 2 boiled eggs + stewed vegetables, seasoned with oil and vegetable juice.
- Dinner.Fruit (200 g), except prohibited, or boiled fish fillet + a cup of low-fat kefir.
The mark on the scale will remain long after the diet is over. Cooking is simple and does not require much time. Before starting to lose 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 large meal in the morning and a meager meal 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, not chemicals, as the name might suggest. With this diet, you can lose up to 30 kg in just one month. The nutrition 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 healthy, with the exception of individual contraindications.
The diet implies complete abstinence from alcohol and oil, and limiting salt. Dishes are prepared by cooking or baking. It is not allowed to replace products with analogues, so as not to disrupt the structured menu of compatibility and effectively lose weight.
You can eat the allowed food during the day as much as you want until you are completely full (but don't overeat). 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 pcs. ;
- grapefruit and orange - 5 pcs each;
- beef and chicken - 500 grams each;
- lean fish (filling) - 1 kg;
- fruit, except 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.
It is necessary to eat 2-3 eggs, 150 grams of fish, meat and the same amount of vegetable salads per day. For dinner, you need to eat 1 citrus fruit every day.
Prohibited consumption during weight loss:
- mutton;
- potato;
- animal and vegetable oils;
- grapefruit;
- fruits containing starch (mangoes, figs, bananas).
Exiting the diet should be gradual, in order to maintain the achieved weight, you should not eat sweets and flour products.
Recommendations for weight loss
When your weight quickly decreases by 10 kg, it is recommended to follow a diet, try to eat at the recommended time, but no later than 2 hours before bedtime. When they experience severe hunger, for those who lose weight during a diet, it is better to snack on green salad, 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, shorter than 8 hours a day, worsens the feeling of hunger during a diet and reduces the amount of hormones in the blood that are responsible for the feeling of satiety. If you do not get enough sleep, breakdowns during active weight loss and general nervous tension are possible.
Regular drinking of clean water is one of the keys to proper weight loss 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 that you drink at least 1. 5 liters of water a day.
Sometimes during the diet, a false feeling of hunger appears at least once a month, which can be distinguished from the real one by a series of signs:
- You want a certain product, while in times of true hunger you want to eat anything.
- No excruciating stomach aches and no dizziness.
- It's been less than 3 hours since your last meal.
False hunger manifests itself on a 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 the 10 kg weight loss, you may feel nausea, weakness and changes in the stool. As a result of increased weight loss, toxins can enter the bloodstream during dieting. It is better to consult a doctor when choosing an enterosorbent for rapid removal of toxins from the body during weight loss.
How to speed up metabolism
Metabolism ensures important chemical processes in the body: tissue regeneration, breathing, elimination of toxins, etc. Metabolism affects weight loss. The faster calories are distributed in the body, the less they are stored in reserve.
In order to lose weight, your metabolism needs to be more active: in addition to diet, you should walk more in the fresh air, avoid stress and eat more fresh vegetables. Foods that contain selenium and iron - legumes, walnuts, garlic, tuna, apples, spinach, broccoli - will help speed up the metabolism on the diet.
How to calculate your ideal weight
One popular method of calculation is BMI (body mass index). It is calculated using a simple formula: x = weight (kg) / height (m2). After receiving 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 on x from 25 to 29, 9;
- obesity of the first degree with x from 30 to 34, 9;
- obesity II degree 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 accompanying diseases. Before losing body weight with a diet of 10 kg, it is necessary to consult a doctor in order to choose a method of losing weight.
Diet and how to eat properly before training
Food should be taken 2-3 hours before starting sports. Carbohydrates are a source of energy, but when losing weight, it is recommended to consume them in a complex form (legumes, wild rice, buckwheat) in order to avoid sudden changes in blood sugar levels.
For people struggling with excess weight, it is important to consume more calories than they take in, then 10 kg will easily disappear in a month. Before training during weight loss you can eat vegetable/fruit salads, light cereals and whole grain bread. If you can't eat a full meal within 2 hours, you shouldn't 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 in order to lose weight is fitness. For the maximum weight loss effect, you must alternate strength exercises with cardio training (no more than an hour of 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 for weight loss.
You should exercise on a diet at least 3 times a week. The fastest way to burn excess weight in a month is through long-term exercise 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 a "super diet", following which you can lose 10 kg of weight in 7 days. As a rule, the method of such weight loss consists of fasting and intensive training during the diet. In such a stressful regime, the body, first of all, loses water: if the excess weight quickly disappears, then at the cost of great losses for the general condition of the person.
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 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 returns and grows quickly. You can painlessly lose the same 10 kilograms in a month and not lose health.
Sample diet menu for a week
With a properly formulated diet, excess water (edema) disappears and metabolism accelerates. Weight loss takes place as easily and stress-free as possible, taking into account average physical activity. Menu (average 800 calories per day):
- Monday.Breakfast: fresh 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: fresh cheese 100 g Lunch: 2 eggs, vegetable salad 250 g Dinner: boiled meat 150 g, roasted vegetables 200 g.
- Friday.Breakfast: 100 g fresh cheese + sour cream (fat) 2 tablespoons. Lunch: green borscht 200 ml. Dinner: fresh cheese 150 g, kefir 250 ml.
- Saturday.Breakfast: cereal with milk 150 g Lunch: low-fat soup 200 ml, 3 sandwiches made of wholemeal bread, tomatoes, young 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, vegetable stew 250 g, coffee without sugar. Dinner: roast meat 150 g, vegetables 200 g, milk 250 ml.
You can snack on the diet between meals with lettuce leaves, dried fruits, nuts and seeds. For dessert, it is recommended 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 you lose weight. In order to diversify your diet, you can indulge in culinary creativity at least once a week. You can lose 10 kg and enjoy new recipes on a diet.
Fish cutlets (91 kcal)
Ingredients:
- lean fish (filling) - 400 grams;
- onion - 1 pc. ;
- parsley - a small bunch;
- soy sauce - 2 spoons. l. ;
- salt - a pinch.
Preparation step by step:
- Grind the fillet in a meat grinder, combine with finely chopped onion and parsley.
- Add soy sauce to the minced meat, add salt and mix the ingredients well.
- Form cutlets from the prepared minced meat with wet hands and place them on a baking sheet with a non-stick coating, greased with oil.
- Bake in an oven heated to 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 a bright taste of pumpkin and spices, is easy to prepare and promotes the 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 - to serve.
Preparation step by step:
- Finely chop the carrot, garlic and onion, fry a little in a greased pan.
- Add cleaned and diced pumpkin to the vegetables and fry for about 5 minutes.
- Put the half-boiled vegetables in a pot, pour 500 ml of broth and cook until soft (15-20 minutes).
- Add the spices and salt to the pan and blend with a mixer until smooth. Thin to the desired thickness with the remaining broth.
Serve the soup warm with crackers and seeds.
Vitamin salad (32 kcal)
Ingredients:
- cabbage - 300 grams;
- apple - 1 pc. ;
- garlic - clove;
- a bunch of your favorite greens, beets and carrots - 100 g each;
- unrefined oil - 1 spoon. l. ;
- lemon juice - 1 spoon. l. ;
- salt and pepper - to taste.
Preparation step by step:
- Chop the cabbage into strips, and grate the carrot and beetroot on top of the Korean carrot.
- Transfer the prepared base to a salad bowl, add salt and mash with your hands for juiciness.
- Add chopped herbs, garlic, vegetable oil, lemon juice, grated apple, pepper to a common bowl and mix.
This salad can be prepared without salt and pepper, which is desirable when you are on a diet.
For whom diets are contraindicated and how to lose weight without dieting
Any dietary restrictions during pregnancy and breastfeeding that are not prescribed by a specialist doctor are prohibited. The doctor may recommend fasting days for edema or other diseases related to excess weight.
Against the background of menopause in women, drastic weight loss measures can also be harmful to health. Along with pronounced fluctuations in hormones, weight loss methods disrupt the estrogen balance, cause pressure spikes and depress the nervous system.
In case of diseases of internal organs or metabolic disorders, dietary restriction is contraindicated, except for therapeutic diets approved by the doctor.
Losing the necessary 10 kg of weight in a month as a result of a diet is quite acceptable, judging by the reviews of people who have lost weight. You must try to eat diet food and maintain a drinking regime. Also, don't neglect exercise and make sure you get enough sleep. Once your weight reaches a normal weight, it is important not to lose this dieting gain. If you continue to eat properly, the result of losing 10 kg will be consolidated and the excess weight will not return.