According to nutritionists, it is very possible to lose weight without grueling fasting. It is important to pull yourself together, follow clear instructions, and 10 kg of weight will go away in a month, thanks to a correctly selected diet. The most important thing is not to expect the fast-acting tablets and powders advertised 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
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 disorders. Therefore, it will be useful to consult a doctor before starting your planned weight loss of 10 kg.
If the cause is illness, a single method of effective fat burning in a month will not help until complete recovery. It is advisable for women to donate blood to determine the amount of hormones before starting a diet.
Balanced diet to lose weight by 10 kg
It is important to eat a varied diet to maintain the 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 in weight, but also lose weight more easily and your health will improve significantly.
Foods that can be consumed without restrictions
There is such a food that you can eat in any quantity without risking gaining extra kilos (k - calories, b - proteins, g - fat, y - carbohydrates):
- lettuce leaves (16 k, b - 1. 5 g, g - 0. 2 g, y - 3. 1 g);
- celery (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);
- 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 components of food that can be eaten in small quantities (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);
- 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 wheat bread (69 k, w - 0. 8 g, b - 2. 3 g, y - 12. 8 g);
- unrefined oil no more than 2 tbsp. l. day (898 k, g - 99, 8, b - 0 g, y - 0 g).
Important!Protein consumption is necessary during a diet, it provides a feeling of satiety and is the basis of all important body systems.
Products 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);
- confectionery;
- 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).
It is preferable to steam dishes when cooking and baking.
TOP 3 diets to lose weight by 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 are slim and not overweight. Residents of the country adhere to a healthy diet. After two weeks of weight loss, according to the rules, you can lose up to 10 kg on a diet.
A quick result can be achieved if 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. Meals are provided 3 times a day, there are no snacks on the diet. Portions should not exceed a weight of 400 grams; salt and spices must be given up. 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 must 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.Allowed drink (tea or coffee) with a piece of toast.
- Dinner.Steamed fish or beef, no more than 200 grams. Salad mixture (carrots + cabbage) with added oil. You can alternate with 2 boiled eggs + stewed vegetables, seasoned with oil and vegetable juice.
- Dinner.Fruits (200 g), except prohibited, or boiled fish fillet + a cup of low-fat kefir.
The mark on the scale will remain for a long time after the end of the diet. 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 lean diet in the afternoon. A balanced diet was developed by nutritionists who advise Hollywood stars on weight loss.
- 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 shrimps + 1 orange.
- Dinner.Stewed vegetables + fruit salad that does not contain starch, 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 designed even for obese people suffering from diseases of the endocrine system. Suitable for everyone who wants to lose weight and become healthier, with the exception of individual contraindications.
The diet involves complete abstinence from alcohol and oils and limits salt. Dishes are prepared by boiling or baking. It is not allowed to replace products with analogues in order 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 do not overeat). The developed diet method for effective weight loss involves three meals a day. The amount of salt should not exceed 5 grams perday. 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.
During the day, you must eat 2-3 eggs, 150 grams of fish, meat and the same amount of vegetable salads. For dinner, eat 1 citrus fruit every day.
Prohibited for consumption during weight loss:
- mutton;
- potato;
- animal and vegetable oils;
- grape;
- fruits containing starch (mango, figs, bananas).
Leaving the diet should be gradual; in order to maintain the weight gained, you should not eat sweets and flour products.
Recommendations for losing weight
When your weight quickly drops 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 experiencing severe hunger, it is better for those who are losing weight during a diet to snack on lettuce, arugula or spinach.
Sports play a serious role in the fight against obesity. 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 responsible for the feeling of satiety. If you do not get enough sleep, breakdowns during the period of active weight loss and general nervous tension are possible.
Drinking clean water regularly is one of the keys to proper weight loss of 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 a 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 true hunger you will eat anything.
- There is no sore stomach pain and dizziness.
- It has been less than 3 hours since your last meal.
False hunger appears 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 losing 10 kg, 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 to choose an enterosorbent 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, elimination of toxins and others. 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 make your metabolism more active: In addition to dieting, you should go 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 on a diet.
How to calculate your weight norm
A popular calculation method is BMI (body mass index). It is calculated using a simple formula: x = weight (kg) / height (square meter). After receiving the index value, you should check its interpretation:
- weight deficit at x< 18. 5;
- normal body weight at x from 18. 5 to 24. 9;
- weight increased at x from 25 to 29. 9;
- obesity In 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 overweight, there is a high risk of concurrent 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 consumed 2-3 hours before starting sports. Carbohydrates are the 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 levels.
For people who are struggling with excess weight, it is important to consume more calories than they take in, then 10 kg is easily lost in a month. Before you exercise, while losing weight, 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 exercise correctly
A mandatory addition to your diet to lose weight is fitness. For maximum weight loss effect, alternate strength exercises with cardio (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 intramuscularly, then subcutaneously), 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 of long-term training with an average load.
Why you can't 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 in 7 days. As a rule, the method for such weight loss consists of fasting and intense exercise during the diet. In such a stressful regime, the body first of all loses water: if excess weight quickly disappears, then at the expense of great losses for the general condition of the person.
In addition, on diets based on fasting, after the initial rapid consumption of body fat, a decrease in metabolism. The body does not want to lose weight during weight loss, 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 has been gained again and is increasing rapidly. You can painlessly lose the same 10 kilos in a month and not lose your health.
Sample diet menu for a week
With a properly formulated diet, excess water (edema) disappears and the metabolism increases. Weight loss occurs as smoothly and stress-free as possible, 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: 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.
- Resurrection.Breakfast: omelet with herbs, tomato 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 salad leaves, dried fruit, nuts and seeds. For dessert, it is advisable to eat berries and fruit daily. 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. To diversify your diet, at least once a week you can treat yourself to culinary creativity. You can lose 10 kg 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, mix with finely chopped onion and parsley.
- Add soy sauce to 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 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 the 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 peppers - to taste;
- crackers and seeds - for serving.
Step-by-step preparation:
- Finely chop the carrots, garlic and onion, fry them lightly in a greased frying pan.
- Add the peeled and sliced pumpkin to the vegetables and fry for about 5 minutes.
- Put the half-cooked vegetables in a pan, pour in 500 ml of stock and cook until they are tender (15-20 minutes).
- Add the 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. ;
- cloves of garlic;
- 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 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 preferable 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 are prohibited. The doctor may recommend fasting days for edema or other disorders associated with excess weight.
Against the backdrop 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 disturb the balance of estrogen, provoke pressure increases and suppress the nervous system.
In case of diseases of internal organs or metabolic disorders, dietary restrictions are contraindicated, with the exception of therapeutic diets approved by a doctor.
Losing the required 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 strive to eat diet food 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 gained through dieting. If you continue to eat right, the result of losing 10 kg will be consolidated, and the excess weight will not return again.