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

According to nutritionists, weight loss is very possible without grueling fasting. It is important to pull yourself together, follow the clear instructions, and in a month you will lose 10 kg of weight thanks to a properly selected diet. The bottom line is, don't expect the fast-acting pills and powders from advertising to do all the work. The desired weight loss and rejuvenation are possible if you follow proven diet methods.

What to do before losing 10 kg

Before starting a diet, you need to find out the reasons for your excess weight. Excessive 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 advisable to consult a doctor before starting the planned 10 kg weight loss.

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

Balanced diet for 10 kg weight loss

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

Foods that can be consumed without restriction

There is food that you can eat in any quantity without risking additional kilograms (k - calories, b - protein, g - fats, y - carbohydrates):

• lettuce (16 k, b - 1. 5 g, g - 0. 2 g, y - 3. 1 g);
• celery leaf (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);
• 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).

Foods to be consumed in moderation

Acceptable components of foods that can be eaten in small quantities (half of the normal portion) that the body needs during a diet to lose 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);
• 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 dough (338 k, w - 1. 3 g, b - 11 g, y - 70. 5 g);
• whole wheat bread (69 k, w - 0. 8 g, b - 2. 3 g, y - 12. 8 g);
• unrefined oil up to 2 tbsp. 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 fullness and is the basis of all important body systems.

Products that should be excluded or limited as much as possible

A list of foods that delay 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 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);
• 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 (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 advisable to steam the food by cooking and baking.

The TOP 3 diet for 10 kg weight loss

All monotonous diets and extreme weight loss methods have their drawbacks. In most cases, the modern girl chooses a reasonable approach to effective weight loss.

1. Japan

Most Japanese people are thin and not overweight. The inhabitants of the country follow a healthy diet. If you follow the rules, you can lose up to 10 kg with weight loss in two weeks.

Quick results can be achieved if the menu is based on protein-containing foods and the diet contains minimal calories. After waking up in the morning, you should drink a glass of warm water, which promotes rapid weight loss and improves metabolism. 3 meals a day are provided, the diet does not include snacks. The weight of the servings must not exceed 400 grams, salt and spices must be omitted. It is recommended to eat no later than 2 hours before going to bed.

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

• Breakfast.Allowed drink (tea or coffee) with a piece of toasted bread.
• Dinner.Steamed fish or beef, up to 200 grams. Salad mix (carrot + cabbage) with added oil. Alternating 2 boiled eggs + steamed vegetables, seasoned with oil and vegetable juice.
• Dinner.Fruits (200 g), except for prohibited ones, 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 require much time. Before starting to lose 10 kg with the Japanese diet, 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 meal in the morning and a small diet in the afternoon. The balanced diet was developed by nutritionists who provide 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.Steamed vegetables + starch-free fruit salad or vegetable soup (without potatoes) + fruit salad.
• Dinner.A grapefruit or a cucumber.

In case of individual contraindications, you can replace coffee with green tea.

3. Chemical

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. Daily doses are designed even for overweight people with diseases of the endocrine system. It is suitable for everyone who wants to lose weight and become healthier, with the exception of individual contraindications.

The diet includes complete abstinence from alcohol and oils, as well as limiting salt. Food is prepared by cooking or baking. Products should not be replaced with analogues so as not to interfere with the structured compatibility menu and effectively lose weight.

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

List of products required for a chemical diet for one week:

• eggs - 20 pcs. ;
• grapefruit and orange - 5 each;
• 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 (cucumber, tomato, zucchini, pepper, carrot) - 3 pcs.

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

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

It is forbidden to consume when losing weight:

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

Exiting the diet should be gradual, in order to maintain the weight you have achieved, you should not eat sweets and flour products.

Recommendations for losing weight

When your weight rapidly drops by 10 kg, it is advisable to follow a diet, try to eat at the recommended time, but no later than 2 hours before going to bed. In case of strong hunger, it is better for those losing weight during the diet to snack on salad, arugula or spinach.

Sports play a major role in the fight against overweight. Swimming, fitness, aerobics, cycling and running are healthy and effective ways to lose weight.

Restless and short sleep, less than 8 hours a day, increases the feeling of hunger during the diet and reduces the amount of the hormone responsible for the feeling of satiety in the blood. If you don't get enough sleep, 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. Doctors recommend drinking at least 1. 5 liters of water a day.

Sometimes during the diet, a false feeling of hunger appears at least once a month, which can be distinguished from the real one by several signs:

• You want a specific product, while when you are really hungry you want to eat anything.
• There is no aching abdominal pain and dizziness.
• Less than 3 hours have passed since the last meal.

False hunger occurs in the diet as a result of irritation of the nervous system, lack of water in the body or lack of sleep.

Important!At the beginning of losing 10 kg, you may experience nausea, weakness and stool changes. As a result of increased weight loss, toxins can enter the bloodstream during the diet. It is better to consult a doctor for the selection of an enterosorbent to quickly remove toxins from the body during weight loss.

How to speed up your metabolism

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

In order 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 - help speed up the metabolism during the diet.

How to calculate the weight standard

One 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, check its interpretation:

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

In the case of varying degrees of obesity, there is a high risk of accompanying diseases. Before you lose weight with a 10 kg diet, you should consult a doctor to choose a weight loss method.

Diet and proper nutrition before training

You should eat 2-3 hours before starting sports. Carbohydrates are the 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 those struggling with excess weight, it is important to consume more calories than they consume, then 10 kg will easily go away in a month. You can eat vegetable/fruit salads, light cereals and wholemeal bread before your weight loss workout. If you cannot eat a full meal within 2 hours, do not train on an empty stomach. It is worth drinking low-fat kefir or eating fruit 20-30 minutes before. before training.

Physical activity and the right way to train

In order to lose weight, fitness is a mandatory addition to the diet. For the maximum weight loss effect, you should alternate strength training with cardio training (up to one hour at moderate intensity). Strength training strengthens muscles and improves metabolism. When performed regularly, cardio helps burn fat deposits (first intramuscularly, then subcutaneously), which is especially important when losing weight.

You must diet at least 3 times a week. Excess weight is burned off most quickly in a month with long-term, moderate exercise.

Why you can't lose 10 kg in 7 days

It is impossible to get rid of excess fat in a week, and sometimes it is even dangerous. There are nutritionists who recommend "super diets", following which you can lose 10 kg in 7 days. The method of such weight loss usually consists of fasting and intense training during the diet. In such a stressful system, the body primarily loses water: if the excess weight quicklydisappears, then at the cost of great losses in the general condition of man.

Also, on fasting-based diets, after the initial rapid consumption of body fat, there is a decrease in metabolism. The body does not want to lose weight during weight loss, it does everything for its survival - the hormone level changes, the activity of the nervous system decreases. And after a week of such a diet, the weight is regained and rapidly increases. You can painlessly lose the same 10 kilograms in a month and not lose your health.

Sample diet menu for a week

With a properly composed diet, excess water (edema) disappears and metabolism increases. Weight loss takes place as smoothly and stress-free 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, stewed vegetables 200 g Dinner: fried/steamed fish with vegetables 150 g.
• Thursday.Breakfast: cottage cheese 100 g Lunch: 2 eggs, vegetable salad 250 g Dinner: boiled meat 150 g, fried vegetables 200 g.
• 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 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 meatballs 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: roast meat 150 g, vegetables 200 g, milk 250 ml.

Between meals, you can diet with salad leaves, dried fruits, nuts and seeds. As a dessert, it is worth eating berries and fruits every day. Such rules contribute to rapid weight loss.

The best diet recipes

Low-calorie foods are good for your body and keep you full while you lose 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 along with the diet.

Fish fillet (91 kcal)

Ingredients:

• 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 fillet in a meat grinder, mix it with finely chopped onion and parsley.
• Add soy sauce and salt to the minced meat and mix the ingredients well.
• Shape the prepared minced meat into slices with wet hands and place them on a baking tray coated with oil and coated with a non-stick coating.
• Bake in an oven at 180 degrees for 15 minutes.

Fish slices can be served with buckwheat, vegetables or pasta. Doses 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 the long-awaited weight loss.

Ingredients:

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

Step by step preparation:

• Cut the carrot, garlic and onion into small pieces and lightly fry them in a greased pan.
• Add the peeled and diced pumpkin to the vegetables and sauté for about 5 minutes.
• Put the half-cooked vegetables in a pan, pour over 500 ml of broth and cook until soft (15-20 minutes).
• Add spices and salt to the pan and blend until smooth with a stick blender. Thin it to the desired thickness with the remaining broth.

Serve the soup hot with crackers and seeds.

Vitamin salad (32 kcal)

Ingredients:

• cabbage - 300 grams;
• apple - 1 pc. ;
• cloves of garlic;
• a bunch of your favorite greens, 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 the cabbage into strips, grate the carrot and beet on a Korean carrot grater.
• Put the prepared base in a salad bowl, add salt and crush it with your hands to make it juicy.
• Add chopped herbs, garlic, vegetable oil, lemon juice, grated apple to a common container, season with pepper and mix.

This salad can be prepared without salt and pepper, which is beneficial for dieters.

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

During pregnancy and breastfeeding, all dietary restrictions that are not prescribed by a specialist are prohibited. The doctor may recommend fasting days in case of edema or other diseases related to excess weight.

Harsh measures aimed at losing weight in menopausal women can also be harmful to health. With pronounced fluctuations in hormones, weight loss methods upset the balance of estrogen, cause an increase in blood pressure and depress the nervous system.

Diet restrictions are contraindicated in case of internal organ diseases or metabolic disorders, with the exception of therapeutic diets approved by a doctor.

The necessary weight loss of 10 kg in one month as a result of a diet is completely acceptable, based on the opinions of people who have lost weight. You should strive to eat diet foods 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 this diet gain. If you continue to eat correctly, the result of losing 10 kg will be consolidated and the excess weight will not return.