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

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

What to do before losing 10 kg of weight

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

If the cause is an illness, none of the effective fat burning methods will help in a month until complete recovery. For women, before starting the diet, it is advisable to give blood to determine the level of hormones.

A balanced diet to lose 10 kg

It is important to eat a variety of foods in order to maintain a balance of fats in the body. When creating a menu, it is necessary to take into account the fact that the daily diet must contain trace elements, vitamins and fiber. Then, following a diet, you will not only lose minus 10 kg of weight, but you will also lose weight more easily and your health will improve significantly.

Food products that can be consumed without restrictions

There are foods that you can eat in any amount without risking gaining extra pounds (k - calories, b - proteins, g - fats, y - carbohydrates):

• lettuce leaves (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);
• 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);
• 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 to eat in moderation

Acceptable food components that can be eaten in small quantities (half of the usual portion), which 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);
• hard 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 v. sh. l. per day (898 k, g - 99. 8, b - 0 g, y - 0 g).

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

Products to eliminate or limit 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, p - 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 products;
• 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 better to steam dishes when cooking and baking.

TOP 3 diets for weight loss of 10 kg

All monotonous diets and extreme slimming methods have drawbacks. A modern girl in many cases chooses a reasonable approach to effective weight loss.

1. Japanese

Most Japanese people are slim and not overweight. The inhabitants of the country follow a healthy diet. You can lose up to 10 kg in two weeks by following the rules and following the diet.

A quick result can be achieved due to the fact that the menu is based on protein food and the diet contains a minimum amount of calories. When you wake 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 in the diet. Portions should not exceed 400 grams, salt and spices will have to be abandoned. It is recommended to eat no later than 2 hours before bedtime.

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

• Breakfast.A drink (tea or coffee) with a piece of toast is allowed.
• Dinner.Steamed fish or beef, no more than 200 grams. Salad mixture (carrot + cabbage) with oil. You can alternate with 2 boiled eggs + stewed vegetables seasoned with oil and vegetable juice.
• Dinner.Fruit (200 g), except for prohibited ones, or boiled fish fillet + a cup of low-fat kefir.

After the diet is over, the mark on the scale will remain for a long time. Cooking is simple and does not require much time. Before starting to lose 10 kg according to 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 light diet in the afternoon. The 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 beef. Sometimes you can eat 180 grams of cottage cheese + 1 egg or 200 grams of shrimp + 1 orange.
• Dinner.Stewed vegetables + non-starchy fruit salad or vegetable soup (without potatoes) + fruit salad.
• Dinner.One grapefruit or one cucumber.

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

3. Chemical

The weight loss diet method involves eating organic and healthy foods instead of using chemicals as the name suggests. By following this diet, you can lose up to 30 kg in just a month. The diet program was developed by Osama Hamdiy, a professor at Harvard Medical School. The daily portions are intended even for overweight people suffering from diseases of the endocrine system. Suitable for everyone who wants to lose weight and become healthier, except for individual contraindications.

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

You can eat as much as you want throughout the day until you are completely full (but don't overeat). The developed effective weight loss diet method 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.

Weekly list of chemical diet products:

• eggs - 20 pcs. ;
• grapefruit and orange - 5 pcs. ;
• beef and chicken - 500 grams each;
• lean fish (fillet) - 1 kg;
• fruits, except for prohibited ones - 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.

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

It is prohibited to use during weight loss:

• lamb;
• potato;
• animal and vegetable oils;
• Grape;
• fruits containing starch (mangoes, figs, bananas).

Abandoning the diet should be gradual, in order to maintain the achieved weight, do not eat sweets and flour products.

Recommendations for weight loss

With a rapid weight loss of 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 feeling strong hunger, it is better to snack on salad, arugula or spinach during a diet.

Sports play a serious role in the fight against overweight. 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 responsible for the feeling of satiety in the blood. Failure to get enough sleep can cause breakdowns during active weight loss and general nervous tension.

Drinking clean water regularly is one of the keys to losing 10 kg per month properly. 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 appears at least once a month, which can be distinguished from the real thing by a number of signs:

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

False hunger occurs when dieting due to irritation of the nervous system, lack of water in the body or lack of sleep.

Important!At the beginning of 10 kg weight loss, nausea, weakness, and change in stools may occur. Due to the increased weight loss during the diet, toxins can enter the bloodstream. When choosing an enterosorbent, in order to quickly remove toxins from the body while losing weight, it is better to consult a doctor.

How to speed up metabolism

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

In order to lose weight, you need to activate your metabolism: in addition to diets, you should walk 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 your metabolism when you're on a diet.

How to calculate your weight limit

One of the most popular methods 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:

• 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 I degree with x from 30 to 34. 9;
• II degree of obesity with x from 35 to 39. 9;
• Grade III obesity at x >40.

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

Diet and how to eat properly before training

You should eat 2-3 hours before the start of sports. Carbohydrates are a source of energy, but when losing weight, it is recommended to consume them in a complex way (legumes, wild rice, buckwheat) to avoid sudden changes in blood sugar.

For people struggling with overweight, it is important to consume more calories than they consume, then 10 kg will easily fall in a month. You can eat vegetable/fruit salad, light cereal, whole grain bread before training for weight loss. If you can't eat a full meal within 2 hours, you shouldn't 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

Mandatory addition to the diet to lose weight is fitness. To achieve the maximum weight loss effect, strength exercises should be alternated with cardio training (no more than an hour of moderate intensity). Strength training helps strengthen muscles and improves metabolism. Regular cardio helps burn fat deposits (first in the muscles, then under the skin), which is especially important for weight loss.

You should exercise with your diet at least 3 times a week. Excess weight is most likely to be burned off during a month of long-term moderate exercise.

Why you can not 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", following which you can lose 10 kg in 7 days. Usually, the method of such weight loss consists of fasting and intense training during the diet. In such a stressful regime, the body first loses water: if the excess weight quickly disappears, then it can cause great damage to the overall human condition.

In addition, fasting-based diets slow the metabolism after the initial rapid consumption of body fat. During weight loss, the body does not want to lose weight, doing 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 increases again and increases rapidly. In a month, you can painlessly lose the same 10 kilograms and not lose health.

An example of a diet menu for a week

Following a properly formulated diet, excess water (edema) disappears and metabolism is activated. Weight loss occurs as smoothly 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: egg, vegetables 300 g, kefir 250 ml.
• tuesdayBreakfast: 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.
• on Wednesday.Breakfast: vegetable salad 150 g Lunch: chicken fillet 150 g, vegetable stew 200 g Dinner: fried/stewed fish with vegetables 150 g.
• thursdayBreakfast: cottage cheese 100 g Lunch: 2 eggs, vegetable salad 250 g Dinner: boiled meat 150 g, fried vegetables 200 g.
• fridayBreakfast: 100 g cottage cheese + sour cream (low fat) 2 tbsp. 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 and buckwheat dumplings 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: fried meat 150 g, vegetables 200 g, milk 250 ml.

Between meals, you can snack on a diet with salad leaves, dried fruits, nuts and seeds. For dessert, it is advisable to eat berries and fruits every day. Such rules contribute to rapid weight loss.

The best diet recipes

Low-calorie food is good for the body and provides satiety while losing weight. To diversify your diet, you can devote yourself to culinary creativity at least once a week. By following a diet, you can lose 10 kg of weight and enjoy new recipes.

Fish cutlets (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 fillet with a meat grinder, mix with finely chopped onion and parsley.
• Add soy sauce to the minced meat, add salt and mix the ingredients well.
• With wet hands, form meatballs from the prepared minced meat and place them in a baking pan with a non-stick coating, greased with oil.
• We bake in the oven at 180 degrees for 15 minutes.

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

Ingredients:

• chicken broth/water - 1 liter;
• pumpkin - 500 grams;
• carrots - 1 medium;
• onion - 1 pc. ;
• garlic - 2 cloves;
• a mixture of salt, dry basil and pepper - to taste;
• crackers and seeds - for serving.

Step by step preparation:

• Finely chop the carrots, garlic and onions, lightly fry in a greased pan.
• Add the peeled and cubed pumpkin to the vegetables and cook for about 5 minutes.
• Put half-cooked vegetables in a pot, pour 500 ml of broth and cook until soft (15-20 min. ).
• Add spices and salt to the pan and blend 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. ;
• 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. ;
• salt and pepper - to taste.

Step by step preparation:

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

This salad can be prepared without salt and pepper, which is desirable when following a diet.

Why diets are prohibited and how to lose weight without dieting

Any dietary restrictions during pregnancy and breastfeeding, which have not been prescribed by a specialist doctor, are prohibited. Your doctor may recommend fasting days for edema or other ailments associated with being overweight.

Strict weight loss measures against the background of menopause in women can also harm health. In the presence of pronounced hormonal fluctuations, weight loss methods disrupt the balance of estrogens, provoke pressure spikes and suppress the nervous system.

In the case of diseases of internal organs or metabolic disorders, dietary restrictions are prohibited, except for medical diets approved by a doctor.

Losing the required 10 kg of weight per month due to the diet is quite acceptable, judging by the reviews of people who have lost weight. You must try to eat diet food and follow a drinking regimen. Also, don't ignore exercise and make sure you get enough sleep. When your weight reaches a normal weight, it is important not to lose this gain achieved through dieting. If you continue to eat correctly, after losing 10 kg, the result will be consolidated and the excess weight will not return.