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

According to nutritionists, it is quite possible to lose weight without fasting. It is important to get fit, follow the instructions, and lose 10 kg of weight per month, thanks to a well-chosen diet. Most importantly, don't expect the advertised quick-acting pills and powders 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 starting a diet to lose weight, you need to find out the causes of excess weight. Excess layers of fat can appear due to an active lifestyle, nervous events and bad habits. The body can change from diseases of the endocrine system, oncology and other diseases. Therefore, it would be useful to consult a doctor before losing the planned 10 kg.

If the cause is disease, no method of effective fat burning within a month will help until complete recovery. Before starting a diet, it is advisable for women to have a blood test to determine the level of hormones.

Balanced diet for 10 kg weight loss

A varied diet is important 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 should contain trace elements, vitamins and fiber. And with the diet, you will not only lose 10 kg of weight, but also lose weight more easily, and your health will improve significantly.

Foods you can eat without restriction

There is food that can be eaten in any quantity without the risk of gaining extra kilos (k - calories, b - proteins, g - fats, u - carbohydrates).

• lettuce leaves (16 k, b - 1. 5 g, g - 0. 2 g, u - 3. 1 g);
• celery leaves (12 k, b - 0, 9 g, g - 0, 1 g, u - 2, 1 g);
• cucumber (15 k, g - 0, 11 g, b - 0, 65 g, u - 3, 63 g);
• tomatoes (14 k, g - 0 g, b - 0. 6 g, u - 3. 8 g);
• cauliflower (30 k, g - 0. 3 g, b - 2. 5 g, u - 4. 2 g);
• broccoli (34 k, g - 0. 4 g, b - 2. 8 g, u - 4 g);
• green beans (43 k, g - 0. 2 g, b - 3 g, u - 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, u - 7. 5 g);
• blackberries (34 k, g - 0. 5 g, b - 1. 5 g, u - 4. 4 g);
• egg white (48 k, g - 0, 2 g, b - 11, 1 g, u - 1 g);
• fresh frozen seaweed (24, 9 k, g - 0, 2 g, b - 0, 9 g, u - 3 g).

Foods should be eaten in moderation

To lose 10 kg of weight, you can eat a small amount that the body needs during a diet (half a normal portion) acceptable components of food:

• milk (64 k, g - 3, 6 g, b - 3, 2 g, u - 4, 8 g);
• buttermilk (41 k, g - 1. 5 g, b - 3. 6 g, u - 3. 6 g);
• cottage cheese 9% (169 k, g - 9 g, b - 18 g, u - 3 g);
• beans (96 k, g - 2, 2 g, b - 8, 2 g, u - 10, 5 g);
• buckwheat (89 k, g - 0. 9 g, b - 3. 6 g, u - 17. 6 g);
• oatmeal (316 k, f - 6, 2 g, b - 10 g, u - 55, 1 g);
• hard pasta (338 k, g - 1, 3 g, b - 11 g, u - 70, 5 g);
• whole bread bread (69 k, g - 0, 8 g, b - 2, 3 g, y - 12, 8 g);
• No more than 2 tablespoons of unrefined butter. l. per day (898 k, g - 99, 8, b - 0 g, y - 0 g).

An important!Protein consumption is necessary during the diet, it gives a feeling of fullness and forms the basis of all important systems of the body.

Products that should be eliminated 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, u - 1. 2 g);
• fat (876 k, g - 99, 48 g, b - 0, 28 g, y - 0 g);
• pork (1221 k, g - 24, 8 g, b - 17, 7 g, u - 1, 4 g);
• smoked meat (428, 5 k, g - 39, 9 g, b - 17 g, u - 1, 9 g);
• sausages (230 k, g - 21 g, b - 11 g, u - 0. 2 g);
• sugar (399 k, g - 0 g, b - 0 g, u - 99, 8 g);
• banana (89 k, g - 0, 3 g, b - 1, 1 g, u - 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);
• cereal (333 k, g - 1 g, b - 10, 3 g, u - 70, 5 g);
• white rice (333 k, g - 1, b - 7 g, u - 74 g).

It is better to cook dishes by boiling and baking.

TOP 3 diets to lose 10 kg

All monotonous diets and extreme methods for losing weight have their drawbacks. A modern girl in most cases chooses a reasonable approach to effective weight loss.

1. Japan

Most Japanese are thin and not overweight. Residents of the country follow a healthy diet. Two weeks of weight loss, following the rules, you can lose up to 10 kg on the diet.

A quick result can be achieved if this menu is based on protein food and a diet containing minimal calories. After getting up in the morning, you should drink a glass of warm water, it will help you lose weight quickly and improve your metabolism. Meals are served 3 times a day, there are no snacks in the diet. The weight of the pieces should not exceed 400 grams, salt and spices should be discarded. It is recommended to eat no later than 2 hours before going to bed.

The following drinks are allowed during the weight loss diet: black coffee and green tea. It is necessary to drink at least 1. 5 liters of clean water per day. The body must get protein from fish, meat, eggs and dairy products. Useful vegetables and fruits in this diet provide the body with fiber, and vegetable oils with fats.

• Breakfast.Allowed drink (tea or coffee) with a slice of toast.
• The dinner.Boiled fish or beef, no more than 200 grams. Salad mix with oil (carrot + cabbage). You can substitute 2 boiled eggs + cooked vegetables, oil and vegetable juice.
• The dinner.Fruits (200 g) other than those prohibited, or boiled fish fillet + a cup of low-fat kefir.

The mark on the scale remains long after the diet is over. Cooking is simple and does not take much time. Before starting to lose 10 kg on the Japanese diet, consult a 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 basic idea of the diet is to eat breakfast and eat less in the afternoon. A balanced diet was developed by nutritionists who advise Hollywood stars on how to lose weight.

• 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.
• The dinner.Cooked vegetables + non-starchy fruit salad, or vegetable soup (without potatoes) + fruit salad.
• The dinner.One grapefruit or one cucumber.

If there are individual contraindications, coffee can be replaced with green tea.

3. Chemical

The weight loss diet method, as the name suggests, involves eating organic and wholesome foods rather than eating chemicals. With this diet, you can lose up to 30 kg in a month. The diet program was developed by Osama Hamdiy, a professor at Harvard Medical School. Daily portions are designed for overweight people suffering from diseases of the endocrine system. Suitable for everyone who wants to lose weight and improve their health, except for individual contraindications.

The diet includes complete abstinence from alcohol and fats, salt restriction. Foods are prepared by boiling or baking. It is not allowed to replace products with analogues in order not to break the structured compatibility menu and effectively lose weight.

You can eat as much as you want throughout the day (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.

A list of foods for a chemical diet for a week:

• eggs - 20 pieces;
• grapefruit and orange - 5 pieces;
• beef and chicken - 500 grams;
• lean fish (fillet) - 1 kg;
• fruits, except those prohibited - 1 kg;
• low-fat cottage cheese - 200 g;
• vegetables (cucumber, tomato, zucchini, pepper, carrot) - 3 pcs.

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

You should eat 2-3 eggs, 150 grams of fish, meat and the same amount of vegetable salads per day. Eat 1 citrus fruit every day for dinner.

It is prohibited to use during weight loss:

• mutton;
• potatoes;
• animal and vegetable fats;
• grapes;
• fruits containing starch (mango, fig, banana).

The exit from the diet should be gradual, to maintain the achieved weight, you should not eat sweets and flour products.

Weight loss recommendations

When your weight drops quickly by 10 kg, it is reasonable to follow a diet, try to eat at the recommended time, but not later than 2 hours before going to bed. When you are very hungry, it is better for dieters to eat lettuce, arugula or spinach.

Sport plays a significant 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 a diet and reduces the amount of the hormone in the blood that responds to the feeling of satiety. If you don't get enough sleep, during the period of active weight loss, disorders and general nervous tension are possible.

Drinking clean water regularly is one of the keys to losing 10 kg in a month. Water prevents the absorption of a large number 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, false hunger occurs at least once a month, which can be distinguished from the real one by a number of signs:

• You want a certain product, and when you're really hungry, you want to eat whatever you want.
• No painful stomach ache and no dizziness.
• It's been less than 3 hours since the last meal.

False hunger occurs in the diet due to the excitement of the nervous system, lack of water in the body or lack of sleep.

An important!At the beginning of losing 10 kg of weight, nausea, weakness, stool changes may occur. As a result of increased weight loss, toxins can enter the blood during a diet. In order to quickly remove toxins from the body during weight loss, it is better to consult a doctor when choosing an enterosorbent.

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 broken down in the body, the less is stored in reserve.

To lose weight, you need to activate the metabolism: 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 - beans, nuts, garlic, tuna, apples, spinach, broccoli - in the diet help to speed up the metabolism.

How to calculate your normal weight

One popular calculation method is BMI (body mass index). It is calculated by a simple formula: x = weight (kg) / height (sq. m). After getting the index value, you need to check its interpretation:

• Deficiency of weight on x< 18. 5;
• normal body weight according to 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 II degree with x from 35 to 39, 9;
• x > on III degree obesity40.

There is a high risk of diseases associated with obesity of any degree. Before losing weight using the 10 kg diet, you should consult a doctor to choose a weight loss method.

Diet and how to eat right before training

Food should be consumed 2-3 hours before sports. Carbohydrates are a source of energy, but in order to avoid sudden changes in blood sugar during weight loss, it is recommended to use them in a complex way (beans, wild rice, buckwheat).

For people who struggle with excess weight, it is important to consume more calories than they consume, then 10 kg can be easily lost in a month. Before training, you can eat vegetable/fruit salads, light cereals, and wholemeal breads for weight loss. If you cannot eat a full meal within 2 hours, do not exercise on an empty stomach. It is better to eat low-fat kefir or fruit before 20-30 minutes. before training.

Physical activity and how to exercise properly

A mandatory addition to your weight loss diet is fitness. For the maximum effect of weight loss, you need to alternate strength exercises with cardio training (no more than an hour, moderate intensity). Strength training helps to strengthen muscles and improve metabolism. When done regularly, cardio helps burn fat deposits (first intramuscularly, then subcutaneously), which is especially important to lose weight.

You should exercise at least 3 times a week with a diet. Excess weight is burned fastest in a month with moderate load and long-term exercise.

Why you can't lose 10 kg in 7 days

It is impossible to get rid of all excess fat in a week, sometimes even dangerous. There are nutritionists who recommend "super diets", following which you can lose 10 kg in 7 days. As a rule, this method of weight loss consists of fasting and diet during intensive training. In such a stressful mode, the body primarily loses water: if the excess weight is not quickly removed, then at the expense of great losses for the general condition of the person.

In addition, fasting-based diets, 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 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 rises again and increases rapidly. In a month, you will lose the same 10 kilograms without pain, and you will not lose your health.

Diet menu for a week

With a properly formed diet, excess water (swelling) goes away and metabolism increases. Weight loss is as easy and stress-free as possible, taking into account moderate 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: fat-free 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 soup 200 g. Dinner: 150 g of boiled/baked fish with vegetables.
• Thursday.Breakfast: cottage cheese 100 g Lunch: 2 eggs, vegetable salad 250 g. Dinner: boiled meat 150 g, boiled vegetables 200 g.
• Friday.Breakfast: 100 g of cottage cheese + cream (low-fat) 2 tbsp. Lunch: 200 ml of green borscht. 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 bread, tomatoes, cottage cheese and herbs. Dinner: turkey and buckwheat 200 g, kefir 250 ml.
• Resurrection.Breakfast: omelet with herbs, tomatoes and cheese 200 g. . Lunch: chicken fillet 150 g, vegetables 250 g, coffee without sugar. Dinner: cooked meat 150 g, vegetables 200 g, milk 250 ml.

Lettuce leaves, dried fruits, nuts and seeds can be eaten between meals. For dessert, it is better to eat fruits every day. Such rules contribute to rapid weight loss.

The best diet recipes

Low-calorie foods benefit the body and keep you full while losing weight. To diversify your diet, you can indulge in culinary creativity at least once a week. You can lose 10 kg and enjoy new recipes in your diet.

Fish cutlets (91 kcal)

Ingredients:

• lean fish (fillet) - 400 g;
• onion - 1 piece;
• parsley - a small bunch;
• soy sauce - 2 tablespoons. l. ;
• A pinch of salt.

Step-by-step preparation:

• Grind the fillet in a meat grinder and mix it with finely chopped onion and parsley.
• Add soy sauce to minced meat, add salt and mix the ingredients well.
• Make meatballs from the prepared stuffing with wet hands, grease with oil and place on a baking sheet with a non-stick coating.
• Bake in the oven at 180 degrees for 15 minutes.

Fish cutlets can be served with buckwheat, vegetables or pasta. Portions are determined depending on the type of diet.

Pumpkin soup puree (15 kcal)

The first dish with the bright taste of pumpkin and spices is easy to prepare and promotes the long-awaited weight loss.

Ingredients:

• chicken broth / water - 1 liter;
• pumpkin - 500 g;
• carrot - 1 medium;
• onion - 1 piece;
• garlic - 2 cloves;
• salt, dry basil and pepper mixture - to taste;
• crackers and seeds - for serving.

Step-by-step preparation:

• Finely chop carrots, garlic, and onions and fry them in a greased pan.
• Add the peeled and finely chopped pumpkin to the vegetables and fry for about 5 minutes.
• Put half-cooked 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 blender until smooth. Thin with remaining broth to desired thickness.

Serve hot soup with crackers and seeds.

Vitamin salad (32 kcal)

Ingredients:

• cabbage - 300 grams;
• apple - 1 piece;
• garlic - cloves;
• a bunch of favorite vegetables, beets and carrots - 100 g each;
• unrefined oil - 1 tablespoon. l. ;
• lemon juice - 1 tablespoon. l. ;
• salt and pepper - to taste.

Step-by-step preparation:

• Cut the cabbage into strips, rub the carrot and beetroot on a Korean carrot grater.
• Put the prepared base in a salad bowl, add salt and mash with your hands to make it juicy.
• Add chopped herbs, garlic, vegetable oil, lemon juice, grated apple to a common bowl and mix with pepper.

This salad can be prepared without salt and pepper, which is good for dieting.

For whom the diet is contraindicated and how to lose weight without a diet

During pregnancy and breastfeeding, it is forbidden to limit the diet, which is not prescribed by a doctor. A doctor may recommend fasting days for obesity or other diseases related to excess weight.

Strict measures to lose weight in the background of menopause in women can also be harmful to health. With clear fluctuations in hormones, methods aimed at losing weight disrupt the balance of estrogen, increase pressure and cause depression of the nervous system.

In diseases of internal organs or metabolic disorders, dietary restrictions are contraindicated, except for a therapeutic diet approved by a doctor.

Weight loss of 10 kg required per month as a result of the diet, according to people who have lost weight, is acceptable. You should try to maintain a healthy diet and drink. Also, don't neglect exercise and get enough sleep. It is important not to lose these diet gains once your weight reaches a normal weight. If you continue to eat right, the result of losing 10 kg will be consolidated and the excess weight will not return.