How to lose 10 kg in a month: proper diet and weight loss recommendations

According to nutritionists, without hard fasting, it is quite possible to lose weight. It is important to pull yourself together, follow clear instructions, and due to a properly selected diet, 10 kg of weight will go away in a month. The main thing is not to expect that fast-acting pills and powders from advertisements will do all the work. The desired weight loss as well as rejuvenation is possible if you follow proven diet methods.

What to do before losing 10 kg?

Before starting a diet for weight loss, you should find out the reasons why you are overweight. Excess fat accumulation can occur due to an inactive lifestyle, nervous experiences and bad habits. Diseases of the endocrine system, oncology and otherThe body can also change due to diseases. Therefore, it would be useful to consult a doctor before starting a 10 kg weight loss plan.

If the cause is a disease, then no method of effective fat burning in a month will help until complete recovery. Women are advised to donate blood to determine the amount of hormones before starting the diet.

Balanced diet to lose 10 kg weight

It is important to eat a varied diet to maintain the balance of dietary fats in the body. When drawing up a menu, it is important to take into account that the daily diet must contain micro elements, vitamins and fiber. Then, with the diet you will not only lose weight by minus 10 kg. You will not only lose weight more easily and your health will improve significantly.

Foods that can be consumed without any restrictions

There is 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);
• Petiole celery (12 K, B – 0. 9 g, G – 0. 1 g, Y – 2. 1 g);
• Cucumbers (15 kg, 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 kg, 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);
• Grapes (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).

should be eaten in moderation

Acceptable components of foods that can be eaten in small quantities (half the regular portion) that the body needs during a diet to lose weight by 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);
• 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 kg, W – 1. 3 g, B – 11 g, Y – 70. 5 g);
• Whole grain bread (69 kg, 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 intake is essential during diets, it gives a feeling of satiety and is the basis of all vital body systems.

Products that should be excluded or limited as much as possible

List of foods that delay weight loss on diet:

• Mayonnaise (610 K, G - 67 g, B - 0. 5 g, Y - 1. 2 g);
• Butter (K 876, G – 99. 48 g, B – 0. 28 g, Y – 0 g);
• pork (1221 kg, W – 24. 8 g, B – 17. 7 g, Y – 1. 4 g);
• Smoked meats (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);
• sweet shop;
• 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 kg, G - 1, B - 7 g, Y - 74 g).

Steaming is better than boiling and baking utensils.

Top 3 diets to lose 10 kg

All monotonous diets and extreme methods of losing weight have disadvantages. A modern girl chooses the appropriate approach for effective weight loss in most cases.

1. Japanese

Most Japanese people are slim and not overweight. The country's residents adhere to a healthy diet. In two weeks of losing weight, following the rules, you can lose up to 10 kg on a diet.

Quick results can be achieved by the fact that 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 causes weight loss faster and metabolism improves. Food is provided 3 times a day, there is no snack in the diet. The weight of portions should not exceed 400 grams, salt and spices must be discarded. It is recommended to eat 2 hours before bedtime.

The following drinks are allowed during the weight loss diet: black coffee and green tea. You need to drink at least 1. 5 liters of clean water daily. The body should get protein from fish, meat, eggs and dairy products. When losing weight on a diet, healthy vegetables and fruits saturate the body with fiber, and vegetable oils with fats.

• Breakfast.Drinks (tea or coffee) are allowed with a piece of toasted bread.
• dinner.Boiled fish or beef, not more than 200 g. Salad mix (carrots + cabbage) with added oil. You can optionally take 2 boiled eggs + boiled vegetables, seasoned with oil and vegetable juice.
• dinner.Fruits (200 g), except forbidden fruits, or boiled fish fillet + a cup of low-fat kefir.

The mark on the scale will remain for a long time after you finish 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 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 a meager diet in the afternoon. A balanced diet nutritionWas developed by experts who provide weight loss advice to Hollywood stars.

• Breakfast.Black coffee without additives. Soft-boiled eggs - 2 pcs. Or 150 g lean boiled beef. Sometimes you can eat 180 g cheese + 1 egg or 200 g shrimp + 1 orange.
• dinner.Steamed vegetables + fruit salad without starch, or vegetable soup (without potatoes) + fruit salad.
• dinner.A grape or a cucumber.

If there are individual differences, you can replace coffee with green tea.

3. Chemicals

The weight loss diet involves eating organic and healthy foods instead of chemicals, as the name suggests. With this diet, you can lose up to 30 kg in just one month. Diet Program Harvard Medical SchoolWas developed by Professor Osama Hamdi of. Daily portions are also designed for overweight people suffering from diseases of the endocrine system. Excluding individual differences, suitable for everyone who wants to lose weight and be healthywant.

The diet includes complete abstinence from alcohol and oil and limiting salt. Dishes are prepared by boiling or baking. It is not allowed to replace products with analogs, so as not to disrupt the structured compatibility menu and effectively lose weight. .

You can eat as much of the permitted food as you want throughout the day until your stomach is completely full (but do not overeat). The diet method developed for effective weight loss includes eating three times a day. The amount of salt should not exceed 5 grams per day. It is advisable to drink at least 2 liters of clean water daily.

List of products for chemical diet for a week:

• Eggs – 20 pcs. ;
• Grapes and orange - 5 pcs each;
• Beef and chicken – 500 grams each;
• Lean fish (fillet) – 1 kg;
• Fruits, except prohibited fruits - 1 kg;
• Low-fat cottage cheese – 200 grams;
• Vegetables (cucumbers, tomatoes, zucchini, peppers, carrots) - 3 pcs.

Drinks during the diet: Green tea in the morning, a cup of coffee without sugar and milk.

You need to eat 2-3 eggs, 150 grams of fish, meat and the same amount of vegetable salad during the day. For dinner you need to eat 1 citrus fruit every day.

Prohibited for consumption during weight loss:

• mutton;
• Potato;
• Animal and vegetable oils;
• Grape;
• Starchy fruits (mango, fig, banana).

Exit from the diet should be gradual, you should not eat sweets and flour products to maintain the gained weight.

Recommendations for losing weight

When your weight rapidly decreases 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, weigh during the diet. For those who want to reduce, it is better to have a breakfast of 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, less than 8 hours a day, increases the feeling of hunger during diets and reduces the amount of the hormone in the blood that is responsible for the feeling of satiety. If you do not get enough sleep, So breakdowns and general nervous tension are possible during the period of active weight loss.

Drinking clean water regularly is one of the keys to losing 10 kg per month. Water prevents the absorption of large amounts of calories, reduces the feeling of hunger and promotes rapid weight loss. Doctor dailyIt is recommended to drink at least 1. 5 liters of water.

Sometimes false sensations of hunger occur at least once a month during a diet; It can be distinguished from the real one by several signs:

• You may want a specific product, while in times of true hunger you may want to eat anything.
• There is no stomach ache and dizziness.
• Less than 3 hours have passed since your last meal.

False hunger appears on diets as a result of irritation of the nervous system, dehydration of the body or lack of sleep.

Important!At the beginning of losing 10 kg, you may experience nausea, weakness and change in stool. As a result of increasing weight loss, toxins can enter the bloodstream during the diet. Toxins can be quickly eliminated from the body while losing weight. It is better to consult a doctor in choosing an enterosorbent for removal from.

How to speed up your metabolism?

Metabolism ensures important chemical processes within 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. Are.

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 more fresh vegetables. Foods containing selenium and iron -Legumes, walnuts, garlic, tuna, apples, spinach, broccoli - in the diet will help speed up the metabolism.

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 (m²). After receiving the index value, you need to check its interpretation. Needed:

• weight loss on x< 18. 5;
• Normal body weight at x ranges from 18. 5 to 24. 9;
• Weight increased from 25 to 29. 9 at x;
• Obesity I degree with x from 30 to 34. 9;
• Obesity degree II with x from 35 to 39. 9;
• x >At III degree obesity40.

With varying degrees of obesity, the risk of concomitant diseases is high. Before losing body weight using the 10 kg diet, you need to consult a doctor to choose a weight loss method.

Diet before training and how to eat properly

Meals should be taken 2-3 hours before starting sports. Carbohydrates are a source of energy, but when losing weight, they should be taken in complex form (legumes, wild rice, buckwheat) to avoid sudden changes in blood sugar levels. ) is recommended for consumption.

It is important for people struggling with excess weight to consume more calories than they consume, then 10 kg of weight will be easily reduced in a month. While losing weight, before training, you can eat vegetable/fruit salad, Can eat 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. Trainingbefore.

Physical activity and how to train correctly

It is imperative to include fitness in 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 moderate intensity). Strength training musclesHelps strengthen and improve metabolism. When performed regularly, cardio helps burn deposited fat (first intramuscular, then subcutaneous), which is especially important when losing weight. Is.

You should exercise at least 3 times a week while on the diet. Exercise for a long time with an average load leads to the fastest loss of excess weight in a month.

Why can't you lose 10 kg in 7 days?

It is impossible, and sometimes even dangerous, to get rid of all the excess fat in a week. There are nutritionists who offer "super diets", following which you can lose 10 kg in 7 days. AAs a rule, such a weight loss method includes fasting during diets and intensive training. In such a stressful regime, the body, first of all, loses water: if the excess weight quickly disappears, the personAt the cost of great loss to the general condition of India.

In addition, on a diet based on fasting, after the initial intense consumption of body fat, the metabolism decreases. During weight loss the body does not want to lose weight, doing everything for its survival - changing the level of hormones. goes, the activity of the nervous system decreases. And after a week of such a diet, the weight increases again and increases rapidly. You can lose 10 kilograms in a month without pain andCan't lose your health.

Sample diet menu for a week

A properly designed diet removes excess water (edema) and increases metabolism. Taking into account average physical activity, weight loss goes as smoothly and stress-free as possible. Menu (an average of 800 calories per day):

• monday.Breakfast: Paneer 100 grams. Lunch: 2 eggs, vegetables 200 g, tea. Dinner: egg, vegetables 300 g, kefir 250 ml.
• TuesdayBreakfast: 150 grams of cereals cooked in milk. 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 grams. Lunch: chicken fillet 150 g, vegetable stew 200 g. Dinner: Baked/stewed fish with vegetables 150 g.
• Thursday.Breakfast: Paneer 100 grams. Lunch: 2 eggs, vegetable salad 250 grams. Dinner: Boiled meat 150 grams, cooked vegetables 200 grams.
• 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 150 grams with milk. Lunch: low-fat soup 200 ml, 3 sandwiches made of whole grain bread, tomatoes, cheese and herbs. Dinner: turkey and buckwheat meatballs 200 g, kefir 250 ml.
• Resurrection.Breakfast: Omelet 200 g with herbs, tomatoes and cheese. Lunch: chicken fillet 150 g, vegetable stew 250 g, coffee without sugar. Dinner: cooked meat 150 g, vegetables 200 g, milk 250 ml.

You can snack with lettuce, dried fruits, nuts and seeds between meals. For dessert, it is recommended to eat berries and fruits daily. Such rules contribute to rapid weight loss.

best diet recipes

Low-calorie food benefits the body and keeps you satiated while losing weight. To diversify your diet, at least once a week you can indulge yourself in culinary creativity. You can lose 10 kg. Can and enjoy new dishes while on diet.

Fish Cutlet (91 kcal)

Material:

• 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 fillets in a meat grinder, mix with finely chopped onion and parsley.
• Add soy sauce to the mince, add salt and mix the ingredients well.
• With wet hands, form cutlets from the prepared mince and place on a greased non-stick coated baking sheet.
• Bake in the oven at 180 degrees for 15 minutes.

You can serve fish cutlets with cereals, 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.

Material:

• Chicken broth/water – 1 liter;
• Pumpkin – 500 grams;
• Carrot – 1 medium;
• Onion - 1 pc. ;
• Garlic – 2 cloves;
• Salt, a mixture of dried basil and chili - to taste;
• Crackers and seeds – for serving.

Step-by-step preparation:

• Finely chop carrots, garlic and onion and fry lightly in a greased pan.
• Add peeled and chopped pumpkin to the vegetables and fry for about 5 minutes.
• Place the half-cooked vegetables in a saucepan, add 500 ml of broth and cook until soft (15-20 minutes).
• Add the spices and salt to the pan and blend with an immersion blender until smooth. Thin with the remaining broth to desired thickness.

Serve the soup hot with crackers and seeds.

Vitamin Salad (32 kcal)

Material:

• Cabbage – 300 grams;
• Apple – 1 pc. ;
• Garlic cloves;
• A bunch of your favorite greens, beets and carrots - 100 grams 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.
• Put the prepared base in a salad bowl, add salt and crush with your hands for juice.
• Add chopped herbs, garlic, vegetable oil, lemon juice, grated apple, black pepper to a common container and mix.

This salad can be prepared without salt and pepper, which is better during a diet.

For whom diets are prohibited and how to lose weight without diets

Any dietary restrictions during pregnancy and breastfeeding that have not been prescribed by a medical specialist are prohibited. Doctors may recommend fasting days for edema or other diseases associated with excess weight.

Against the background of menopause in women, even drastic measures to lose weight can be harmful to health. With pronounced fluctuations in hormones, methods aimed at losing weight upset the balance of estrogen, pressureIncreases and depresses the nervous system.

In case of diseases of internal organs or metabolic disorders, dietary restrictions are prohibited, with the exception of therapeutic diets approved by the doctor.

Based on the reviews of people who have lost weight, it is quite acceptable to lose the required 10 kg in a month as a result of the diet. You need to try to maintain dietary eating and drinking regimen. In addition, exerciseDo not neglect and be sure to get enough sleep. When your weight reaches your normal weight, it is important not to lose this gain achieved through dieting. If you continue to eat right, losing 10 kilosThe result will be consolidated and the excess weight will not return again.