How to lose 10 kilos per month: proper nutrition and weight loss recommendations

According to nutritionists, it is quite possible to lose weight without exhausting fasting. It is important to pull yourself together, follow clear instructions, and thanks to the correctly selected diet, 10 kg of weight will disappear in a month. The important thing is not to expect the fast-acting tablets and powders from advertisements to do all the work. The desired weight loss and rejuvenation at the same time is possible if you adhere to proven diet methods.

What to do before losing 10 kg of weight

Before starting a diet to lose weight, you should find out the reasons for your excess weight. Excess fat deposits can occur due to a sedentary lifestyle, nervous experiences and bad habits. The body can also change due to diseases of the endocrine system, oncology and other ailments. For this reason, it would be beneficial to consult a doctor before you start losing the 10 kg you plan to lose.

If the cause is the disease, even a single effective method of burning fat in a month will not help until complete recovery. It is recommended that women donate blood to determine the amount of hormones before starting the diet.

Balanced diet to lose weight up to 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 should contain trace elements, vitamins and fiber. Then you will not only lose minus 10 kilos with the diet, but you will also lose weight more easily and your health will also improve significantly.

Foods that can be consumed without restrictions

There is a food that you can eat in any quantity without the risk of gaining additional 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);
• stalked 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 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);
• strawberries (41 k, g - 0. 4 g, b - 0. 8 g, y - 7. 5 g);
• blackberries (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).

Foods that should be consumed in moderation

Acceptable food ingredients that can be eaten during the diet in small quantities (half the usual portion) needed by the body 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, weight - 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. l. per day (898 k, g - 99. 8, b - 0 g, y - 0 g).

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

Products that 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, weight - 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);
• 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);
• 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;
• sweet drinks (Pepsi, Sprite, etc. );
• alcohol (not more than one glass per week, except red wine);
• 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 boil and cook the food or steam it.

TOP 3 diets to lose weight up to 10 kg

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

1. Japanese

Most Japanese people are thin and not overweight. Residents of the country adhere to a healthy diet. By following the rules during the two-week weight loss process, you can lose up to 10 kg with the 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 contributes to rapid weight loss and improves metabolism. Meals are provided 3 times a day, there are no snacks in the diet. Portions should not exceed 400 grams in weight, salt and spices will have to be abandoned. It is recommended that you eat at least 2 hours before going to bed.

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

• Breakfast.It is allowed to drink it (tea or coffee) with a piece of toast.
• Evening meal.Steamed fish or beef, no more than 200 grams. Salad mix (carrot + cabbage) with additional oil. You can replace it with 2 boiled eggs + boiled vegetables seasoned with oil and vegetable broth.
• Evening meal.Fruits, except forbidden ones (200 g) or boiled fish fillet + a glass 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 require much time. Before you start losing 10 kilos 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 \u200b\u200bthe diet is a hearty morning meal and a meager diet in the afternoon. A balanced diet was developed by nutritionists who give weight loss advice to Hollywood stars.

• Breakfast.Black coffee without additives. Soft boiled eggs - 2 pcs. or 150 grams of lean boiled veal. Sometimes you can eat 180 grams of cottage cheese + 1 egg or 200 grams of shrimp + 1 orange.
• Evening meal.Boiled vegetables + non-starchy fruit salad or vegetable soup (without potatoes) + fruit salad.
• Evening meal.A grapefruit or a cucumber.

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

3. Chemical

The weight loss diet method, as the name suggests, involves eating organic and healthy foods instead of consuming chemicals. You can lose up to 30 kilos in just one month with this diet. The diet program was developed by Harvard Medical School professor Osama Hamdiy. Daily portions are designed even for overweight people suffering from diseases of the endocrine system. It is suitable for anyone who wants to lose weight and be healthier, except for individual contraindications.

The diet involves completely avoiding alcohol and fats and limiting salt. Meals are prepared by boiling or baking. Replacement of products with analogues is not allowed, so as not to violate the structured menu of compatibility and not lose weight effectively.

You can eat as much of the allowed foods as you want throughout the day until you're completely full (but don't overeat). The diet method developed for effective weight loss involves eating 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 a day.

List of products for a chemical diet for a week:

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

Beverages during the diet: Green tea, a cup of unsweetened coffee and milk in the morning.

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

It is prohibited to consume during weight loss:

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

The diet should be exited gradually, and you should not eat sweet and flour products to maintain the achieved weight.

Suggestions for losing weight

When your weight rapidly decreases by 10 kg, it is recommended to follow a diet, try to eat at the recommended time, but no later than 2 hours before bedtime. It is better for those who lose weight during the diet to snack on lettuce, arugula or spinach in case of severe hunger.

Sport plays a serious role in the fight against excess weight. Swimming, fitness, aerobics, cycling and running are healthy and efficient ways to lose weight.

Restless and short sleep lasting less than 8 hours a day exacerbates the feeling of hunger during a diet and reduces the amount of hormones in the blood that are responsible for the feeling of fullness. Disruptions and general nervous tension are possible during the period of active weight loss if you do not get enough sleep.

Drinking clean water regularly is one of the keys to losing weight properly, up to 10 kg per month. Water prevents the absorption of large amounts of calories, reduces the feeling of hunger and contributes to rapid weight loss. Doctors recommend drinking at least 1. 5 liters of water a day.

Sometimes a feeling of false hunger occurs during the diet at least once a month; It can be distinguished from the real one by a number of signs:

• You crave a specific product, whereas in times of real hunger you want to eat everything.
• There is no painful abdominal pain or dizziness.
• It's been less than 3 hours since your last meal.

It manifests itself in diet as a result of false hunger, irritation of the nervous system, lack of water in the body or lack of sleep.

Important!At the beginning of losing 10 kilos, there may be nausea, weakness, changes in stool. As a result of increased weight loss, toxins can enter the bloodstream while dieting. To quickly remove toxins from the body when losing weight, it is better to consult a doctor when choosing enterosorbents.

How to speed up your metabolism

Metabolism ensures that important chemical processes occur in the body: tissue regeneration, respiration, elimination of toxins and others. Metabolism affects weight loss. The faster calories are distributed throughout the body, the less they are stored in reserve.

To lose weight, you should 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 can you calculate your weight norm?

One of the popular calculation methods is BMI (body mass index). It is calculated using a simple formula: x = weight (kg) / height (m2). Once you get the index value you should check its interpretation:

• weight deficit at x< 18, 5;
• normal body weight from 18. 5 to 24. 9 in x;
• weight increased from 25 to 29. 9 at x;
• obesity I degree with x from 30 to 34. 9;
• obesity degree II, x value from 35 to 39. 9;
• x >III degree obesity in 40.

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

Diet and how to eat properly before training

Food should be eaten 2-3 hours before starting exercise. 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 levels.

For people struggling with excess weight, it is important to consume more calories than they consume, then 10 kg will easily disappear in a month. While losing weight, you can eat vegetable/fruit salads, light cereals and whole grain bread before training. 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 train correctly

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

You should exercise diet at least 3 times a week. Excess weight is burned most quickly in a month with prolonged exercise with an average load.

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

It is impossible, sometimes even dangerous, to get rid of all excess fat in a week. There are nutritionists who offer "super diets" with 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 a diet. In such a stressful regime, the body first of all loses water: if excess weight disappears quickly, then it comes at the expense of great losses for the general condition of the person.

Additionally, in fasting diets, a decrease in metabolism occurs after the initial rapid consumption of body fat. During weight loss, the body does not want to lose weight, 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 lost weight is quickly regained and increased. You can lose the same 10 kilos painlessly in a month and not lose your health.

Sample diet menu for a week

With a correctly formulated diet, excess water (edema) disappears and metabolism increases. Taking into account average physical activity, weight loss occurs as smoothly and stress-free as possible. Menu (average 800 calories per day):

• Monday.Breakfast: 100 g cottage cheese Lunch: 2 eggs, 200 g vegetables, tea. Dinner: egg, vegetables 300 g, kefir 250 ml.
• Tuesday.Breakfast: 150 g of cereal cooked in milk. Lunch: 250 ml of low-fat soup, coffee without sugar. Dinner: 150 g boiled meat, 300 g vegetables, 250 ml kefir.
• Wednesday.Breakfast: vegetable salad 150 g. Lunch: chicken fillet 150 g. , vegetable casserole 200 g. Dinner: baked/boiled fish with vegetables 150 g.
• Thursday.Breakfast: 100 g cottage cheese Lunch: 2 eggs, vegetable salad 250 g Dinner: boiled meat 150 g, baked vegetables 200 g.
• Friday.Breakfast: 100 g of cottage cheese + 2 tablespoons of sour cream (low-fat). Lunch: green borscht 200 ml. Dinner: cottage cheese 150 g, kefir 250 ml.
• Saturday.Breakfast: 150 g of cereal with milk. Lunch: 200 ml of low-fat soup, 3 sandwiches made from whole grain bread, tomatoes, cottage cheese and herbs. Dinner: turkey and buckwheat patties 200 g, kefir 250 ml.
• Resurrection.Breakfast: Omelet with herbs, tomatoes and cheese 200 g. Lunch: chicken fillet 150 g, vegetable casserole 250 g, coffee without sugar. Dinner: cooked meat 150 g, vegetables 200 g, milk 250 ml.

You can snack on lettuce leaves, dried fruits, nuts and seeds between meals on the diet. It is recommended to eat strawberries and fruits daily for dessert. Such rules contribute to rapid weight loss.

The best diet recipes

Low-calorie meals 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 by dieting and enjoy new recipes.

Fish cutlet (91 kcal)

Contents:

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

Step by step preparation:

• 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.
• Form cutlets from the prepared minced meat with wet hands and place them on a non-stick baking tray greased with oil.
• Bake in the oven at 180 degrees for about 15 minutes.

You can serve fish cutlets with buckwheat, vegetables or pasta. Portions are determined by 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 contributes to the long-awaited weight loss.

Contents:

• chicken broth/water - 1 liter;
• zucchini - 500 grams;
• carrot - 1 medium size;
• onion - 1 piece;
• garlic - 2 cloves;
• a mixture of salt, dried basil and pepper - to taste;
• crackers and seeds - for serving.

Step by step preparation:

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

Serve the soup hot with crackers and seeds.

Vitamin salad (32 kcal)

Contents:

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

Step by step preparation:

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

This salad can be prepared without salt and pepper, which is preferred when dieting.

To whom are diets contraindicated and how to lose weight without dieting?

Any dietary restrictions not prescribed by a medical professional are prohibited during pregnancy and breastfeeding. The doctor may recommend fasting days for edema or other conditions related to excess weight.

Against the background of menopause in women, drastic measures to lose weight can also be harmful to health. With significant fluctuations in hormones, weight loss methods disrupt estrogen balance, cause pressure fluctuations and depress the nervous system.

In case of diseases of internal organs or metabolic disorders, dietary restriction is contraindicated, except for therapeutic diets approved by the doctor.

Judging by the reviews of people who lost weight, as a result of the diet, losing weight by the required 10 kg per month is quite acceptable. You should try to eat diet foods and maintain a drinking regime. Also, don't neglect exercise and make sure you get enough sleep. Once your weight reaches your normal weight, it is important not to lose the gains you have made by dieting. If you continue to eat right, the result of losing 10 kilos will be consolidated and the extra kilos will never return.