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

Without grueling fasting, weight loss is quite impossible, according to nutritionists. It is important to pull yourself together, follow clear instructions, and 10 kg of weight will be lost in a month, thanks to a properly chosen diet. The main thing is not to expect that tablets and fast-acting powders from advertising will do all the work. Desired weight loss, and at the same time rejuvenation, is possible if you follow proven diet methods.

What to do before losing 10 kg

Before starting a diet to lose weight, you should find the reason 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 diseases. Therefore, it is useful to consult a doctor before starting your planned weight loss of 10 kg.

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

Balanced diet to lose weight by 10 kg

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

Foods that can be eaten without restrictions

There are such foods that you can eat in any quantity without risking gaining kilograms (k - calories, b - protein, g - fat, y - carbohydrates):

• lettuce (16 k, b - 1. 5 g, g - 0. 2 g, y - 3. 1 g);
• celery stalks (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);
• tomato (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);
• black berries (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 food components that can be consumed in small amounts (half of the usual portion) that the body needs during a diet to lose 10 kg of body 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);
• peanuts (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 tablespoons. l. per day (898 k, g - 99. 8, b - 0 g, y - 0 g).

Important!The use of protein is necessary during the diet, it provides a feeling of satiety and is the basis of all important body systems.

Products that should be excluded or limited as much as possible

List of foods that slow down weight loss during 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);
• 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);
• 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;
• sugary drinks (Pepsi, Sprite, etc. );
• alcohol (except red wine, no more than one glass a 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 better to steam dishes by boiling and baking.

3 TOP diets to lose weight by 10 kg

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

1. Japan

Most Japanese people are thin and not overweight. Residents of the country adhere to a healthy diet. In two weeks of weight loss, according to 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 promotes rapid weight loss and increases metabolism. Food is provided 3 times a day, no snacks in the diet. Portions cannot exceed 400 grams in weight; salt and spices should be left out. 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 need to drink at least 1. 5 liters of clean water every day. The body should get protein from fish, meat, eggs and dairy products. Healthy vegetables and fruits fill the body with fiber while losing weight on this diet, and vegetable oils with fat.

• Breakfast.Allowed drinks (tea or coffee) with a piece of toast.
• dinner.Steamed fish or beef, no more than 200 grams. Mixed salad (carrot + cabbage) with extra oil. You can alternate with 2 boiled eggs + boiled vegetables, seasoning with oil and vegetable juice.
• dinner.Fruits (200 g), except those prohibited, or boiled fish fillet + a cup of low-fat kefir.

The mark on the scale will remain long after ending the diet. Cooking is easy 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 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 good morning meal and a light diet in the afternoon. The balanced diet was developed by a nutritionist who gives weight loss advice to Hollywood stars.

• 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.
• dinner.Boiled vegetables + fruit salad that does not contain starch, 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. Chemicals

The weight loss diet method involves eating organic and healthy foods, instead of eating chemicals, as the name suggests. 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. The daily portion is designed even for overweight 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 oil, and limiting salt. Dishes are prepared by boiling or baking. It is not allowed to replace the product with analogues, so as not to interfere with the structured compatibility menu and effectively reduce weight.

You can eat the allowed food throughout the day as much as you want until you are completely full (but do not overeat). The diet method developed 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 every 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 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.

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.

It is forbidden to eat during weight loss:

• goat meat;
• potatoes;
• animal and vegetable oils;
• grapes;
• fruits that contain starch (mangoes, figs, bananas).

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

Recommendations for weight loss

When you lose weight quickly by 10 kg, it is advisable to follow a diet, try to eat at the recommended time, but not later than 2 hours before bedtime. When experiencing severe 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 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, worsens hunger during a diet and reduces the amount of hormones in the blood responsible for satiety. If you do not get enough sleep, damage during the period of active weight loss and general nervous tension may occur.

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

Sometimes during a diet, false hunger occurs at least once a month; it can be distinguished from the real one by several signs:

• You want a certain product, whereas during real hunger you want to eat anything.
• No stomach ache and dizziness.
• Less than 3 hours have passed since your last meal.

False hunger manifests itself on a diet due to irritation of the nervous system, lack of water in the body or lack of sleep.

Important!At the beginning of losing 10 kg of body weight, you may experience nausea, weakness, and changes in stool. As a result of increased weight loss, toxins can enter the bloodstream during dieting. It is better to consult a doctor in choosing 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, removal of toxins and others. Metabolism affects weight loss. The faster calories are distributed in the body, the less they are stored.

To lose weight, you need to make your metabolism more active: in addition to diet, you should walk more in the fresh air, try to avoid stress, and eat more fresh vegetables. Foods that contain selenium and iron - beans, walnuts, garlic, tuna, apples, spinach, broccoli - will help speed up metabolism in the diet.

How to calculate your weight norm

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

• heavy deficit on x< 18. 5;
• normal body weight at x from 18. 5 to 24. 9;
• weight increases at 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;
• Obesity degree III at x >40.

With varying degrees of obesity, there is a high risk of co-morbidities. Before losing weight using the 10 kg diet, you need to see a doctor to choose a weight loss method.

Diet and how to eat properly before training

Food should be taken 2-3 hours before starting sports. Carbohydrates are a source of energy, but when losing weight, it is recommended to take 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 eat, then 10 kg will be lost easily in a month. Before training while losing weight, you can eat a vegetable/fruit salad, light grains and whole grain bread. If you can't eat a full meal within 2 hours, you can't exercise on an empty stomach. It is better to drink low-fat kefir or eat fruit 20-30 minutes before that. before training.

Physical activity and how to train properly

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

You need to exercise according to the diet at least 3 times a week. Excess weight is burned the fastest in a month with long-term exercise with an average load.

Why you can not lose 10 kg in 7 days

Getting rid of all excess fat in a week is impossible, and sometimes dangerous. There are nutritionists who offer a "super diet", following which you can lose 10 kg in 7 days. As a rule, such weight loss methods consist of fasting and intense training during the diet. In such a stressful regime, the body, first of all, loses water: if excess weight is quickly lost, then at the cost of great losses 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 for its survival - hormone levels change, nervous system activity decreases. And after a week of such a diet, the weight goes back up and increases quickly. You can lose the same 10 kilograms without pain in a month and not lose your health.

Sample diet menu for a week

With a properly formulated diet, excess water (edema) disappears and metabolism increases. Weight loss occurs as smoothly and without stress 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 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/boiled fish with vegetables 150 g.
• Thursday.Breakfast: cottage cheese 100 g Lunch: 2 eggs, vegetable salad 250 g Dinner: boiled meat 150 g, roasted vegetables 200 g.
• Friday.Breakfast: 100 g cottage cheese + sour cream (low fat) 2 tablespoons. Lunch: green borscht 200 ml. Dinner: cottage cheese 150 g, kefir 250 ml.
• SaturdayBreakfast: 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 meatballs and buckwheat 200 g, kefir 250 ml.
• Resurrection.Breakfast: omelet with herbs, tomatoes and cheese 200 g Lunch: chicken fillet 150 g, vegetable stew 250 g, coffee without sugar. Dinner: grilled meat 150 g, vegetables 200 g, milk 250 ml.

You can snack on the diet between meals with salad leaves, dried fruits, nuts and seeds. For dessert, it is advised to eat berries and fruits every day. Such rules contribute to rapid weight loss.

Best diet recipes

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

Cut fish (91 kcal)

ingredients:

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

Step by step preparation:

• Grind the fillets in a meat grinder, combine with finely chopped onions and parsley.
• Add soy sauce to the minced meat, add salt and mix the ingredients well.
• With wet hands, form pieces from the prepared minced meat and place them on a baking sheet with a non-stick coating, brushed with oil.
• Bake in the oven at 180 degrees for 15 minutes.

You can serve fish pieces 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 a bright taste of pumpkin and spices, is easy to prepare and promotes the long-awaited weight loss.

ingredients:

• chicken soup/water - 1 liter;
• pumpkin - 500 grams;
• carrot - 1 medium;
• onion - 1 pc. ;
• garlic - 2 cloves;
• salt, dried basil and pepper mixture - to taste;
• crackers and seeds - for a meal.

Step by step preparation:

• Cut small carrots, garlic and onions, fry a little in a greased pan.
• Add the peeled and diced pumpkin to the vegetables and fry for about 5 minutes.
• Put half-cooked vegetables in a pot, pour in 500 ml of soup and cook until soft (15-20 minutes).
• Add the spices and salt to the pan and blend with an immersion blender until smooth. Thin to the desired thickness with the remaining gravy.

Serve hot soup with crackers and seeds.

Vitamin salad (32 kcal)

ingredients:

• 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 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.
• Put chopped herbs, garlic, vegetable oil, lemon juice, grated apple into a regular container, pepper and mix.

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

To whom the diet is contraindicated and how to lose weight without dieting

Any dietary restrictions during pregnancy and breastfeeding that are not prescribed by a medical specialist are prohibited. Doctors may recommend fasting days for edema or other diseases 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, methods aimed at losing weight disturb the balance of estrogen, trigger pressure surges and depress the nervous system.

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

Losing the necessary 10 kg of weight in a month due to diet is quite acceptable, based on the reviews of people who have lost weight. You need to make an effort to eat diet food and maintain a drinking regime. Also, don't neglect exercise and make sure you get enough sleep. When your weight reaches your normal weight, it is important not to lose the gains achieved through the diet. If you continue to eat correctly, the result of losing 10 kg will be consolidated and the excess weight will not return again.