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

Without exhausting fasting, it is quite possible to lose weight, according to nutritionists. It is important to recover, follow clear instructions, and thanks to a properly selected diet, 10 kg of weight will disappear in a month. The main thing is not to expect that advertised fast-acting tablets and powders will do all the work. The desired weight loss and at the same time rejuvenation is possible if proven dietary methods are followed.

What to do before losing 10 kg of weight.

Before starting a diet to lose weight, you should look for the reasons why you are overweight. Excess fat deposits can form 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. Therefore, it would be useful to consult a doctor before starting the planned weight loss of 10 kg.

If the cause is an illness, no effective method of burning fat in a month will help until you fully recover. It is recommended that women donate blood to determine the amount of hormones before starting a diet.

Balanced diet to lose 10 kg.

It is important to eat a varied diet to maintain the balance of dietary fats in the body. When creating a menu, it must be taken into account that the daily diet must contain microelements, vitamins and fiber. So, with the diet, you will not only lose less than 10 kg of weight, but you will also lose weight more easily and your health will improve noticeably.

Foods that can be consumed without restrictions

There is a food that can be eaten in any quantity without risking gaining extra 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);
• petiole celery (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);
• 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 components of foods that can be consumed in small quantities (half a normal portion) that 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);
• oats (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 wheat 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 is 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 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, 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);
• 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;
• 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 preferable to steam dishes by boiling and baking.

TOP 3 diets to lose 10 kg

All monotonous diets and extreme ways to lose weight have disadvantages. In most cases, a modern girl chooses a reasonable approach to lose weight effectively.

1. japanese

Most Japanese people are thin and not overweight. Residents of the country follow a healthy diet. In two weeks of weight loss, following the rules, you can lose up to 10 kg on a 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, it is advisable to 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 a weight of 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. It is necessary to drink at least 1. 5 liters of clean water per day. The body must obtain protein from fish, meat, eggs and dairy products. Healthy vegetables and fruits saturate the body with fiber while losing weight on this diet, and vegetable oils with fats.

• Breakfast.Allowed drink (tea or coffee) with a piece of toast.
• Dinner.Steamed fish or beef, no more than 200 grams. Salad mix (carrots + cabbage) with added oil. You can alternate with 2 boiled eggs + stewed vegetables, dressed with oil and vegetable juice.
• Dinner.Fruits (200 g), except those prohibited, or boiled fish fillet + a cup of skim kefir.

The mark on the scale will remain for a long time after finishing the diet. Cooking is simple and does not require much time. Before starting to lose 10 kg with 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 regular girls. The main idea of the diet is a hearty breakfast and a scant diet in the afternoon. A balanced diet was developed by nutritionists who provide weight loss advice to Hollywood stars.

• Breakfast.Black coffee without additives. Soft-boiled eggs - 2 piecesor 150 grams of boiled lean 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.A grapefruit or a cucumber.

You can replace coffee with green tea if there are individual contraindications.

3. chemical

The diet method for weight loss involves eating organic and healthy foods, rather than consuming 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 portions are designed even for overweight people suffering from diseases of the endocrine system. Indicated for anyone who wants to lose weight and be healthier, except for individual contraindications.

The diet involves complete abstinence from alcohol and oils and limitation of salt. Dishes are prepared by boiling or baking. It is not allowed to replace products with analogues, so as not to disturb the structured compatibility menu and lose weight effectively.

You can eat the allowed foods throughout the day as much as you want until you are completely satisfied (but without overeating). The dietary method developed to lose weight effectively 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 per 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 prohibited ones: 1 kg;
• low-fat cottage cheese - 200 g;
• vegetables (cucumbers, tomatoes, zucchini, peppers, carrots) - 3 pieces

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

Per day you need to eat 2-3 eggs, 150 grams of fish, meat and the same amount of vegetable salads. For dinner it is necessary to eat 1 citrus fruit every day.

Consumption prohibited during weight loss:

• Mutton;
• dad;
• animal and vegetable oils;
• grape;
• fruits containing starch (mango, figs, bananas).

Exiting the diet should be gradual; to maintain the achieved weight, sweets or flour products should not be ingested.

Recommendations for losing weight

When your weight rapidly decreases by 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 experiencing intense hunger, it is best for those who lose weight during a diet to eat lettuce, arugula or spinach as a snack.

Sport plays an important role in the fight against excess weight. Swimming, fitness, aerobics, cycling and running are healthy and productive ways to lose weight.

Restless and brief sleep, less than 8 hours a day, aggravates the feeling of hunger during a diet and reduces the amount in the blood of the hormone responsible for the feeling of satiety. If you do not get enough sleep, nervous breakdowns are possible during the period of active weight loss and general nervous tension.

Drinking clean water regularly is one of the keys to properly losing 10 kg per month. 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 per day.

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

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

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

Important!Starting to lose 10 kg of weight, you may experience nausea, weakness and changes in stool. As a result of further weight loss, toxins can enter the bloodstream during dieting. It is better to consult a doctor when choosing an enterosorbent to quickly remove toxins from the body when losing weight.

How to speed up your metabolism

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

To lose weight it is necessary to activate the metabolism: in addition to dieting, it is advisable to walk more outdoors, try to avoid stress and eat more fresh vegetables. Foods containing selenium and iron (legumes, nuts, garlic, tuna, apples, spinach, broccoli) will help speed up metabolism on a diet.

How to calculate your weight norm

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

• weight deficit in x< 18, 5;
• normal body weight in 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;
• grade II obesity with x from 35 to 39. 9;
• Grade III obesity in x >40.

With varying degrees of obesity, there is a high risk of concomitant diseases. Before losing body weight on a 10 kg diet, it is necessary 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 to play 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 people struggling with excess weight, it is important to consume more calories than they consume, then 10 kg will easily disappear in a month. Before training while losing weight, you can eat fruit and vegetable salads, light cereals and whole wheat bread. If you cannot eat a full meal within 2 hours, you should not exercise on an empty stomach. It is best to drink low-fat kefir or eat fruit 20 to 30 minutes beforehand. before training.

Physical activity and how to train correctly

A mandatory addition to your diet to lose weight is fitness. To obtain the maximum weight loss effect, it is necessary to alternate strength exercises with cardiovascular training (no more than an hour at medium intensity). Strength training helps strengthen muscles and improves metabolism. When performed regularly, cardio helps burn fat deposits (first intramuscular, then subcutaneous), which is especially important when losing weight.

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

Why you can't lose 10 kg in 7 days

Getting rid of all excess fat in one week is impossible and sometimes even dangerous. There are nutritionists who offer "super diets" with which you can lose 10 kg of weight in 7 days. As a rule, the method of losing weight consists of fasting and intense training during the diet. In such a stressful regime, the body, first of all, loses water: if the excess weight disappears quickly, at the cost of great losses for the general condition of the person.

Furthermore, in diets 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 and does everything to survive: the level of hormones changes, the activity of the nervous system decreases. And after a week of this diet, the weight comes back and increases rapidly. You can lose the same 10 kilograms in a month without pain and not lose your health.

Sample diet menu for a week.

With a correctly formulated diet, excess water (edema) disappears and metabolism increases. Weight loss occurs as gently 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: egg, vegetables 300 g, kefir 250 ml.
• Tuesday.Breakfast: cereal cooked in milk 150 g Lunch: low-fat soup 250 ml, unsweetened coffee. 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/stewed fish with vegetables 150 g.
• Thursday.Breakfast: cottage cheese 100 g Lunch: 2 eggs, vegetable salad 250 g Dinner: boiled meat 150 g, baked vegetables 200 g.
• Friday.Breakfast: 100 g of 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 of whole wheat bread, tomatoes, cottage cheese and herbs. Dinner: turkey and buckwheat meatballs 200 g, kefir 250 ml.
• Resurrection.Breakfast: omelette with herbs, tomato and cheese 200 g Lunch: chicken fillet 150 g, vegetable stew 250 g, unsweetened coffee. Dinner: baked meat 150 g, vegetables 200 g, milk 250 ml.

You can snack between meals with lettuce leaves, dried fruits, nuts and seeds. For dessert, it is advisable to eat berries and fruits daily. These rules contribute to rapid weight loss.

The best diet recipes

Low calorie meals benefit the body and keep you full while you lose weight. To diversify your diet, at least once a week you can treat yourself to culinary creativity. You can lose 10 kg of weight and enjoy new recipes while on a diet.

Fish cutlets (91 kcal)

Ingredients:

• 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 it with finely chopped onion and parsley.
• Add soy sauce to the minced meat, add salt and mix the ingredients well.
• With wet hands, form cutlets with the prepared minced meat and place them on a baking sheet with a non-stick coating, greased with oil.
• Bake in the oven at 180 degrees for 15 minutes.

You can serve fish cutlets 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 pumpkin and spice flavor, is easy to prepare and promotes long-awaited weight loss.

Ingredients:

• chicken broth/water - 1 liter;
• pumpkin - 500 grams;
• carrots - 1 medium;
• onion - 1 piece;
• garlic - 2 cloves;
• salt, dried basil and a mixture of peppers - to taste;
• crackers and seeds - to serve.

Step by step preparation:

• Finely chop the carrots, garlic and onion and fry them in a greased pan.
• Add the peeled and diced pumpkin to the vegetables and sauté for about 5 minutes.
• Place the semi-cooked vegetables in a saucepan, pour 500 ml of broth and cook until tender (15-20 minutes).
• Add the spices and salt to the pan and blend with an immersion blender 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 piece;
• garlic clove;
• 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:

• 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 for juiciness.
• In a common container, add chopped herbs, garlic, vegetable oil, lemon juice, grated apple, pepper and mix.

This salad can be prepared without salt or pepper, which is preferable when you are on a diet.

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

Any dietary restriction during pregnancy and breastfeeding that is not prescribed by a specialist doctor is prohibited. The doctor may recommend fasting days for edema or other ailments associated with excess weight.

In the context of menopause in women, harsh measures to lose weight can also be detrimental to health. With pronounced hormonal fluctuations, methods aimed at losing weight disrupt the estrogen balance, cause pressure surges and depress the nervous system.

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

Losing the necessary 10 kg of weight in a month as a result of a diet is quite acceptable, judging by the reviews of people who have lost weight. You should strive to eat diet foods and maintain a drinking regimen. Also, don't ignore exercise and make sure you get enough sleep. When your weight reaches your normal weight, it is important not to lose this gain achieved through diet. If you continue to eat well, the result of losing 10 kg will be consolidated and the excess weight will not appear again.