Without severe fasting, it is quite possible to lose weight, according to nutritionists. It is important to pull yourself together, follow clear instructions and lose 10 kg of weight per month, thanks to a properly selected diet. The point is not to expect the fast-acting pills and powders advertised to do everything. Desired weight loss, and at the same time regeneration, is possible if you follow proven dietary methods.
What to do before you lose 10 kg
Before starting a diet, you should find out the reasons why you are overweight. Excess fat deposits can develop due to an inactive lifestyle, nervousness 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 illness, not one method of effective fat burning per month will help until complete recovery. It is advisable for women to give blood to determine the level of hormones before starting a diet.
Balance to lose 10 kg
It is important to eat a variety of foods to maintain a balanced body fat. When creating a menu, it is necessary to take into account that the daily diet must contain micronutrients, vitamins and fiber. Then, with a diet, you will not only lose minus 10 kg of weight, 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 risking gaining extra pounds (k - calories, b - protein, g - fat, y - carbohydrates):
- lettuce leaves (16 k, b - 1. 5 g, g - 0. 2 g, y - 3. 1 g);
- petiole 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 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);
- 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).
Food to eat in moderation
Acceptable elements of foods that can be eaten in small quantities (half the usual portion) that the body needs during a diet to lose 10 kg:
- 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);
- 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 tbsp. l. per day (898 k, g - 99, 8, b - 0 g, y - 0 g).
Important!Protein consumption is essential during a diet, it provides a feeling of satiety and is the basis of all important body systems.
Products that need to 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);
- sweets;
- sweet drinks (Pepsi, Sprite, etc. );
- alcohol (except 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).
It is preferable to steam dishes by boiling and baking.
TOP 3 diets to lose 10 kg
All monotonous diets and extreme ways to lose weight have disadvantages. A modern girl in most cases chooses a reasonable approach to successful weight loss.
1. Japanese
Most Japanese are slim and not overweight. The inhabitants of the country stick to a healthy diet. In two weeks after losing weight, according to the rules, you can lose up to 10 kg on a diet.
Quick results can be achieved if the menu is based on a protein diet and the diet contains a minimum of calories. After you wake 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 weigh more than 400 grams, 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 diet: black coffee and green tea. You need to 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 fat.
- Breakfast.A permitted drink (tea or coffee) with a piece of toast.
- Dinner.Steamed fish or beef, no more than 200 grams. Salad mix (carrots + cabbage) with added oil. Can be replaced with 2 boiled eggs + boiled vegetables, seasoned with oil and vegetable juice.
- 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 program 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 morning meal and small meals in the afternoon. A balanced diet was developed by nutritionists who provide dieting advice to Hollywood stars.
- Breakfast.Black coffee without additives. Soft boiled eggs - 2 pcs. or 150 grams of cooked beef belly. 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.One grapefruit or one cucumber.
You can replace coffee with green tea if there are individual contraindications.
3. Chemical
The weight loss 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 plan was developed by Osama Hamdiy, a professor at Harvard Medical School. Daily doses are designed even for overweight people suffering from diseases of the endocrine system. Suitable for anyone who wants to lose weight and become healthier, with the exception of individual contraindications.
The diet includes total 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 planned coordination menu and actually lose weight.
You can eat allowed food during the day as much as you want until you are completely full (but not overeat). A developed diet method 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 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.
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.
Prohibited for consumption during weight loss:
- mutton;
- potatoes;
- animal and vegetable oils;
- grapes;
- starchy fruits (mangoes, figs, bananas).
Stopping the diet should be gradual; to maintain the achieved weight you should not eat sweets and wheat products.
Tips for losing weight
When your weight is rapidly reduced 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 experience a lot of hunger, it is better for those who lose weight during the diet to snack on salad, arugula or spinach.
Sports play a serious role in the fight against obesity. Swimming, gym, aerobics, cycling and running are healthy and rewarding ways to lose weight.
Restless and short sleep, less than 8 hours a day, increases the feeling of hunger during dieting and reduces the amount of the hormone in the blood responsible for the feeling of satiety. If you do not get enough sleep, failures during the period of active weight loss and general nervous tension may be possible.
Drinking pure water regularly is one of the keys to losing just 10 kg per month. 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 per day.
Sometimes during the diet, a false feeling of hunger occurs at least once a month; it can be distinguished from the real one by a number of characteristics:
- You want a certain product, but in times of real hunger, you want to eat anything.
- There are no abdominal pains and dizziness.
- Less than 3 hours have passed since the last meal.
False hunger manifests itself in diet due to nervous system irritation, lack of water in the body or lack of sleep.
Important!At the beginning of losing 10 kg, you may experience nausea, weakness and changes in bowel movements. As a result of increased weight loss, toxins can enter the bloodstream while dieting. It is better to consult a doctor when choosing an antacid to quickly remove toxins from the body when you lose weight.
How to speed up your metabolism
Metabolism ensures important chemical processes within the body: tissue regeneration, respiration, elimination of toxins and more. Metabolism affects weight loss. The faster calories are distributed in the body, the less they are stored in reserve.
To lose weight, you need to activate your metabolism: in addition to dieting, you should walk more in the fresh air, try to 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 of the diet.
How to calculate your ideal weight
One popular 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:
- weight loss at x< 18, 5;
- normal body weight at x from 18. 5 to 24. 9;
- weight increased by x from 25 to 29. 9;
- obesity I degree with x from 30 to 34, 9;
- obesity degree II with x from 35 to 39, 9;
- III degree obesity at x >40.
With varying degrees of obesity, there is a high risk of co-morbidities. Before you lose body weight with a 10 kg diet, you need to consult a doctor to choose a diet method.
Diet and how to eat right before exercise
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) to avoid sudden changes in blood sugar.
For people who struggle with excess weight, it is important to consume more calories than they consume, then 10 kg will be lost easily in a month. Before you exercise while losing weight, you can eat vegetable/fruit salads, light breakfast 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 exercise.
Physical activity and how to exercise correctly
A mandatory addition to a diet to lose weight is exercise. To achieve the maximum weight loss effect, you need to alternate between strength training and aerobic training (no more than an hour at medium intensity). Strength training helps strengthen muscles and improve metabolism. When done regularly, cardio helps burn fat (first in the muscles, then under the skin), which is especially important when you're 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 exercises with moderate intensity.
Why you can't lose 10 kg in 7 days
Getting rid of all excess fat in one week is impossible and sometimes even dangerous. There are nutritionists who offer a "super diet", as a result of which you can lose 10 kg in 7 days. As a rule, the method of such weight loss consists of fasting and intense training during the diet. In such a stressful regime, the body primarily loses water: if the excess weight disappears quickly, then at the expense of a great loss for the general condition of the person.
In addition, on a diet based on fasting, after the initial rapid consumption of body fat, a decrease in metabolism occurs. The body does not want to lose weight during weight loss, it does everything to survive - the level of hormones changes, the activity of the nervous system decreases. And after a week of such a diet, the weight gains again and increases rapidly. You can lose the same 10 kilos a month without pain and not lose your health.
Sample diet for a week
With a properly combined diet, excess water (edema) disappears and metabolism increases. Weight loss occurs as smoothly and stress-free as possible, taking into account 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: cereal boiled 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/fried 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 wholemeal 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, vegetable soup dumplings 250 g, coffee without sugar. Dinner: baked meat 150 g, vegetables 200 g, milk 250 ml.
You can snack between meals with salad leaves, dried fruit, nuts and seeds. For dessert, it is advisable to eat berries and fruits daily. Such rules promote rapid weight loss.
The best diet recipes
Low-calorie meals benefit your body and keep you full while you lose weight. To diversify your diet, at least once a week, you can indulge in culinary creativity. You can lose 10 kg and enjoy new recipes for dieting.
Fish cutlets (91 kcal)
Raw material:
- lean fish (fillet) - 400 grams;
- onion - 1 pc. ;
- parsley - a small bunch;
- soy sauce - 2 tbsp. l. ;
- salt - pinch.
Step by step preparation:
- Grind the fillet in a meat grinder, mix with finely chopped onion and parsley.
- Add soy sauce to the mince, salt and mix the ingredients well.
- Form cutlets from the prepared mince with wet hands and place on a baking sheet with 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. Doses are determined by the type of weight loss.
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.
Raw material:
- chicken broth/water - 1 liter;
- pumpkin - 500 grams;
- carrots - 1 medium;
- onion - 1 pc. ;
- garlic - 2 cloves;
- salt, dry basil and a mixture of paprika - to taste;
- crackers and seeds - for serving.
Step by step preparation:
- Finely chop carrots, garlic and onion, lightly fry in a greased pan.
- Add the peeled and sliced pumpkin to the vegetables and fry for about 5 minutes.
- Put the half-cooked vegetables in a pot, pour in 500 ml of stock and cook until tender (15-20 minutes).
- Add spices and salt to the pan and blend with a blender until smooth. Thin to desired thickness with remaining broth.
Serve the soup hot with crackers and seeds.
Vitamin salad (32 kcal)
Raw material:
- cabbage - 300 grams;
- apple - 1 pc. ;
- garlic cloves;
- a bunch of your favorite vegetables, 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 carrots and beetroot on a Korean carrot grater.
- Transfer the prepared base to a salad bowl, add salt and mash with your hands to become 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, which is desirable when you are on a diet.
Who can not eat a diet and how to lose weight without dieting
Any dietary restrictions during pregnancy and breastfeeding that are not prescribed by a specialist are prohibited. The doctor may recommend Fridays for edema or other conditions related to excess weight.
Considering menopause in women, drastic measures to lose weight can also be harmful to health. With pronounced fluctuations in hormones, methods aimed at losing weight disturb the balance of estrogen, provoke increases in pressure and suppress the nervous system.
In the case of diseases of the internal organs or metabolic diseases, dietary restrictions are contraindicated, with the exception of a therapeutic diet approved by a doctor.
Losing the necessary 10 kg of weight per month due to a diet is quite acceptable, judging by the reviews of people who have lost weight. You need to strive to eat a diet and maintain drinking. Also, don't ignore exercise and make sure you get enough sleep. When your weight reaches a normal weight, it is important not to lose these benefits achieved through dieting. If you continue to eat right, the result of losing 10 kg will be strengthened and the excess weight will not return.