According to nutrition experts, without tiring fasting, weight loss is completely possible. It is important to stay focused, follow the instructions clearly and 10 kg of weight will be lost in a month thanks to a properly selected diet. The main thing is not to hope that fast-acting pills and powders from advertising will do everything. The desired weight loss and at the same time rejuvenation is possible if you follow proven dietary methods.
What to do before losing 10kg
Before starting a weight loss diet, you should find out the reason why you are overweight. Excess fat can form due to a sedentary lifestyle, stress and bad habits. The body can also change due to diseases of the endocrine system, cancer and other diseases. Therefore, it will be helpful if you consult your doctor before starting your 10 kg weight loss plan.
If the cause is illness, no effective method of burning fat for a month will help until complete recovery. It is recommended to donate blood to determine hormone levels before starting a diet.
Balanced diet to lose 10 kg
It is important to eat a varied diet to maintain the body's fat balance. When building a menu, it is important to note that the daily diet must be full of trace elements, vitamins and fiber. Then, with the diet, you will not only lose 10 kg but also lose weight more easily and your health will improve significantly.
Food can be consumed without restriction
There is a food that you can eat in any quantity without the risk of gaining extra kilograms (k - calories, b - protein, g - fat, y - carbohydrates):
- lettuce leaves (16 k, b - 1. 5 g, g - 0. 2 g, y - 3. 1 g);
- celery leaf 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);
- 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 beans (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);
- raspberries (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);
- frozen fresh seaweed (24. 9 k, g - 0. 2 g, b - 0. 9 g, y - 3 g).
Food should be eaten in moderation
Acceptable ingredients of foods that can be eaten in small quantities (half a normal serving) that the body needs in 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);
- 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);
- 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 tablespoons. I. per day (898 k, g - 99. 8, b - 0 g, y - 0 g).
Important!Protein consumption is essential in the diet, it provides a feeling of fullness and is the basis of all important systems of the body.
Products 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;
- sweetened beverages (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 best to steam dishes by boiling and grilling.
TOP 3 diets to lose 10 kg
All monotonous diets and extreme weight loss methods have their drawbacks. A modern girl in most cases chooses a rational approach to effective weight loss.
1. Japanese
Most Japanese people are slim and not overweight. Residents of the country adhere to a healthy diet. In two weeks of losing weight, observing the rules, you can lose up to 10 kg on a diet.
You can achieve quick results thanks to a menu based on protein-rich foods and a diet containing minimal calories. After waking up in the morning, you should drink a glass of warm water, which helps promote rapid weight loss and improve metabolism. Meals are provided 3 times a day, with no snacks in the diet. Portions should not exceed 400 grams in weight, salt and spices will have to be discarded. You should eat no later than 2 hours before going to bed.
The following drinks are allowed in a weight loss diet: black coffee and green tea. You need to drink at least 1. 5 liters of clean water every day. The body should get protein from fish, meat, eggs and dairy products. Healthy vegetables and fruits help saturate the body with fiber while losing weight on this diet, and vegetable oils contain fats.
- Breakfast.Drinking (tea or coffee) with a piece of toast is allowed.
- Dinner.Steamed fish or beef should not exceed 200 grams. Mixed salad (carrot + cabbage) with added oil. You can replace it with 2 boiled eggs + stewed vegetables, seasoned with oil and vegetable juice.
- Dinner.Fruits (200 g), except those that are prohibited, or boiled fish fillet + a cup of low-fat kefir.
Marks on the scale will last long after the diet ends. Cooking is very simple and does not require much time. Before starting to lose 10 kg on a 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 ordinary girls. The main idea of the diet is a hearty meal in the morning and a light meal in the afternoon. A balanced diet is developed by nutritionists who give weight loss advice to Hollywood stars.
- Breakfast.Black coffee has no additives. Soft boiled eggs - 2 pcs. or 150 grams of boiled lean beef. Sometimes you can eat 180 grams of cheese + 1 egg or 200 grams of shrimp + 1 orange.
- Dinner.Vegetable stew + non-starchy fruit salad, or vegetable soup (no potatoes) + fruit salad.
- Dinner.One grapefruit or one cucumber.
You can replace coffee with green tea if there are specific contraindications.
3. Chemicals
Weight loss diet methods include eating organic and healthy foods, instead of eating chemicals as the name suggests. 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. The daily ration is designed even for overweight people with 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, while also limiting salt. Dishes are prepared by boiling or grilling. It is not allowed to replace products with similar products so as not to disrupt the structured compatibility menu and effective weight loss.
You can eat as much of the allowed food during the day as you like until you are completely full (but don't eat too much). The diet developed for effective weight loss includes three meals a day. Salt intake should not exceed 5 grams per day. You should drink at least 2 liters of clean water every day.
List of products for a chemical diet for a week:
- eggs - 20 pcs. ;
- grapefruit and orange - 5 pieces each;
- beef and chicken - 500 grams each;
- lean fish (fillet) - 1 kg;
- fruit, except prohibited - 1 kg;
- low-fat cheese - 200 g;
- vegetables (cucumbers, tomatoes, zucchini, peppers, carrots) - 3 pcs.
Drinks in the diet: green tea, a cup of unsweetened coffee and milk in the morning.
A 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.
It is forbidden to consume during weight loss:
- Lamb;
- potato;
- animal and vegetable oils;
- grape;
- fruits containing starch (mango, fig, banana).
Exit the diet should be gradual, to maintain the achieved weight, you should not eat sweets and flour products.
Recommended for weight loss
When your weight rapidly decreases by 10 kg, you should go on a diet, try to eat on time but no later than 2 hours before going to bed. When feeling intense hunger, people who are losing weight on a diet should snack on lettuce, arugula or spinach.
Sports play an important role in the fight against overweight. Swimming, exercising, aerobics, cycling and jogging are healthy and effective ways to lose weight.
Restless and short sleep, less than 8 hours a day, aggravates hunger when dieting and reduces the amount of hormones in the blood that cause a feeling of fullness. If you don't get enough sleep, you can experience a breakdown during active weight loss and general nervous tension.
Drinking clean water regularly is one of the keys to properly losing weight by 10 kg per month. Water blocks the absorption of calories in large quantities, reduces hunger and promotes rapid weight loss. Doctors recommend drinking at least 1. 5 liters of water per day.
Sometimes during dieting, a feeling of false hunger occurs at least once a month, it can be distinguished from reality by several signs:
- You want a specific product, whereas when you're really hungry, you want to eat anything.
- No stomach pain or dizziness.
- Less than 3 hours have passed since your last meal.
False hunger manifests itself in dieting due to overstimulation of the nervous system, lack of water, or lack of sleep.
Important!When you start losing 10 kg, you may feel nausea, weakness and changes in your stool. Due to heavy weight loss, toxins can enter the bloodstream during the diet. It is better to consult your doctor in choosing an enteric absorbent to quickly remove toxins from the body when losing weight.
How to speed up your metabolism
Metabolism ensures important chemical processes in the body: tissue regeneration, respiration, removal of toxins and other substances. Metabolism affects weight loss. The faster calories are distributed into the body, the fewer calories are stored.
To lose weight, you need to make your metabolism more active: in addition to dieting, you should walk more in the fresh air, try to avoid stress and eat a lot of fresh vegetables. Foods containing selenium and iron - beans, walnuts, garlic, tuna, apples, spinach, broccoli - will help speed up metabolism during the diet.
How to calculate your weight norm
A common calculation method is BMI (body mass index). It is calculated using a simple formula: x = weight (kg) / height (m2). After getting the index value, you should check its interpretation:
- the lack of weight at x< 18, 5;
- normal body weight x from 18. 5 to 24. 9;
- weight increased x from 25 to 29. 9;
- Grade I obesity with x from 30 to 34. 9;
- stage II obesity with x from 35 to 39. 9;
- Obesity level III at x >40.
With varying degrees of obesity, there is a high risk of comorbidities. Before losing weight with a 10 kg diet, you need to consult your doctor to choose a weight loss method.
Diet and proper eating before exercise
You should eat food 2-3 hours before starting sports. Carbohydrates are a source of energy, but when losing weight, you should consume them in complex form (beans, wild rice, buckwheat) to avoid sudden changes in blood sugar.
For those who are struggling with being overweight, it is important to consume more calories than they consume, then 10 kg will easily disappear in a month. Before working out during weight loss, you can eat vegetable/fruit salad, 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 exercise properly
A must-have addition to your diet for weight loss is exercise. To achieve maximum weight loss, you need to alternate strength exercises with cardiovascular training (no more than an hour at moderate intensity). Strength training helps strengthen muscles and improve metabolism. When done regularly, cardio helps burn fat deposits (first intramuscularly, then subcutaneously), which is especially important when losing weight.
You should exercise according to your diet at least 3 times a week. Excess weight is burned fastest in a month by long-term exercise with average weights.
Why can't you lose 10 kg in 7 days
Removing all excess fat in a week is impossible, sometimes even dangerous. There are nutritionists who offer "super diets", according to which you can lose 10 kg of weight in 7 days. As a rule, such weight loss methods include fasting and intense training in the diet. In such a stressful regime, the body first of all becomes dehydrated: if excess weight quickly disappears, it will cost you large losses in the general condition of the person.
Additionally, in fasting-based diets, after the initial rapid consumption of body fat, metabolism decreases. The body does not want to lose weight during weight loss, does everything to survive - hormone levels change, nervous system activity decreases. And after a week of such a diet, the weight will increase again and increase rapidly. You can lose the same 10 kg in a month easily without affecting your health.
Sample diet menu for one week
With a proper diet, excess water (edema) disappears and metabolism increases. The weight loss process is as smooth and stress-free as possible, taking into account average physical activity. Menu (average 800 calories per day):
- Monday.Breakfast: cheese 100 g Lunch: 2 eggs, vegetables 200 g, tea. Dinner: eggs, 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, stewed vegetables 200 g Dinner: grilled/stewed fish with vegetables 150 g.
- Thursday.Breakfast: cheese 100 g Lunch: 2 eggs, vegetable salad 250 g Dinner: boiled meat 150 g, grilled vegetables 200 g.
- Friday.Breakfast: 100 g cheese + sour cream (low fat) 2 tbsp. Lunch: green borscht 200 ml. Dinner: cheese 150 g, kefir 250 ml.
- Saturday.Breakfast: cereal with milk 150 g Lunch: low-fat soup 200 ml, 3 sandwiches made from wholemeal bread, tomatoes, cheese and herbs. Dinner: turkey meatballs and buckwheat 200 g, kefir 250 ml.
- Resurrection.Breakfast: omelette with herbs, tomatoes and cheese 200 g Lunch: chicken fillet 150 g, stewed vegetables 250 g, coffee without sugar. Dinner: 150 g grilled meat, 200 g vegetables, 250 ml milk.
You can snack on the diet between meals with lettuce leaves, dried fruits, nuts. For dessert, it is recommended to eat berries and fruits every day. Such rules contribute to rapid weight loss.
Best diet recipes
Low-calorie meals are beneficial for the body and help you stay 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 cutlet (91 kcal)
Ingredient:
- lean fish (fillet) - 400 grams;
- onion - 1 pc. ;
- parsley - a small bunch;
- soy sauce - 2 tablespoons. I. ;
- salt - a pinch.
Prepare 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.
- Using wet hands, form prepared mincemeat patties and place on a baking tray covered with oiled non-stick coating.
- Bake in the oven at 180 degrees for 15 minutes.
You can serve fish cutlets with buckwheat, vegetables or pasta. Servings are determined depending on the type of weight loss diet.
Pureed pumpkin soup (15 kcal)
The first dish with bright flavors of pumpkin and spices, easy to prepare and promotes long-awaited weight loss.
Ingredient:
- chicken broth/water - 1 liter;
- pumpkin - 500 grams;
- carrots - 1 medium;
- onion - 1 pc. ;
- garlic - 2 cloves;
- salt, dried basil and chili mixture - to taste;
- crackers and nuts - to serve.
Prepare step by step:
- Cut carrots, garlic and onions into small pieces, fry lightly in a greased pan.
- Add peeled and diced pumpkin to the vegetables and fry for about 5 minutes.
- Put the prepared vegetables in the 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 broth.
Eat hot soup with crackers and nuts.
Smoothie salad (32 kcal)
Ingredient:
- cabbage - 300 grams;
- apple - 1 pc. ;
- cloves garlic;
- a variety of your favorite greens, radishes and carrots - 100 g each;
- unrefined oil - 1 tablespoon. I. ;
- lemon juice - 1 tbsp. I. ;
- Salt and pepper to taste.
Prepare step by step:
- Cut the cabbage into strips, grate the carrots and radishes on a Korean carrot grinder.
- Transfer the prepared base to a salad bowl, add salt and crush with your hands until juicy.
- 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, it is better when dieting.
Who is contraindicated for dieting and how to lose weight without dieting
Any dietary restrictions during pregnancy and lactation that are not prescribed by a specialist are prohibited. Your doctor may recommend fasting days when you have edema or other conditions related to being overweight.
In the context of menopause in women, extreme weight loss measures can also be harmful to health. With obvious fluctuations in hormones, weight loss methods have upset the balance of estrogen, causing increased pressure and inhibition of the nervous system.
In case of diseases of internal organs or metabolic disorders, dietary restrictions are contraindicated, except for therapeutic diets approved by a doctor.
The required loss of 10 kg of weight in a month thanks to the diet is quite acceptable, based on reviews of people who have lost weight. You need to try to eat dietary foods and maintain your alcohol intake. Also, don't skip exercise and remember to get enough sleep. Once your weight reaches your normal weight, it's important not to lose the weight gain gained through dieting. If you continue to eat properly, the 10kg weight loss results will be consolidated and the excess pounds will not return.