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

Without exhausting fasting, losing weight is very possible, according to nutritionists. It is important to pull yourself together, follow clear instructions, and 10 kg of weight will go away in a month, thanks to a correctly selected diet. The main thing is not to expect fast-acting tablets and powders from advertising to do all the work. The 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 out the reason 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 diseases. Therefore, it is better to consult a doctor before starting a plan to lose 10 kg of weight.

If the cause is disease, no effective method of burning fat in a month will help until complete recovery. It is recommended for women to donate blood to determine the amount of hormones before starting a diet.

Balanced diet to lose 10 kg of weight

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 daily food must contain microelements, vitamins and fiber. Then, with a diet, you will not only lose minus 10 kg, but also lose weight more easily and your health will improve significantly.

Foods that can be consumed without restrictions

There are foods that you can eat in any quantity without the risk of gaining weight (k - calories, b - protein, g - fat, 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);
• 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 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);
• 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).

Food to eat in moderation

Permitted food components that can be eaten in small quantities (half the usual 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);
• nuts (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 wheat bread (69 k, w - 0. 8 g, b - 2. 3 g, y - 12. 8 g);
• crude oil no more than 2 tbsp. I. per day (898k, g - 99, 8, b - 0 g, y - 0 g).

Important!Protein consumption is very necessary during a diet, it provides a feeling of fullness and is the backbone of all important body systems.

Products that need to be excluded or limited wherever possible

List of foods that delay weight loss while dieting:

• 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 bacon (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 a 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 food by boiling and grilling.

TOP 3 diets to lose weight by 10 kg

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

1. Japan

Most Japanese people are slim and not overweight. The country's population adheres to a healthy diet. In two weeks of losing weight, following the rules, you can lose up to 10 kg with a diet.

Quick results can be achieved by the fact that the menu is based on protein foods and the food contains few calories. After waking up in the morning, you should drink a glass of warm water, which accelerates weight loss and improves metabolism. Meals are given 3 times a day, there are no snacks in the diet. The portion should not exceed 400 grams in weight, salt and spices should be abandoned. It is recommended to eat no later than 2 hours before bed.

The following drinks are allowed during a weight loss diet: black coffee and green tea. You need to drink at least 1. 5 liters of clean water per day. The body must get 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 fat.

• Breakfast.Allowed drinks (tea or coffee) with a slice of toast.
• Dinner.Steamed fish or beef, no more than 200 grams. Salad mix (carrots + cabbage) with added oil. Can be alternated with 2 boiled eggs + boiled vegetables, seasoned with oil and vegetable juice.
• Dinner.Fruits (200 g), unless prohibited, or boiled fish fillet + a cup of low-fat kefir.

The marks on the scale will last long after the diet is finished. Cooking is simple and doesn't take much time. Before you start losing 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 ordinary girls. The main idea of this diet is a delicious breakfast and a light diet in the afternoon. The balanced diet was developed by nutritionists who provide weight loss advice to Hollywood stars.

• Breakfast.Black coffee without additives. 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 (no potatoes) + fruit salad.
• Dinner.One grapefruit or one cucumber.

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

3. Chemistry

The weight loss diet method involves eating organic and healthy foods, rather than consuming chemical foods, as the name suggests. With this diet you can lose up to 30 kg in just a month. This 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, except for individual contraindications.

This diet involves total abstinence from alcohol and oil, and limiting salt. Dishes are prepared by boiling or baking. It is not allowed to replace products with analogues, so as not to disrupt the structured compatibility menu and effectively lose weight.

You can eat as many permitted foods throughout the day as you want until you are completely full (but don't overeat). The diet method developed for effective weight loss involves eating three times 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 those prohibited - 1 kg;
• low-fat cottage cheese - 200 g;
• vegetables (cucumber, tomato, zucchini, bell pepper, carrot) - 3 pcs.

Diet drinks: 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 orange every day.

It is forbidden to consume when losing weight:

• sheep's meat;
• potato;
• animal and vegetable oils;
• wine;
• fruits containing starch (mango, figs, bananas).

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

Recommendations for losing weight

If your weight has dropped drastically by 10 kg, it is advisable to follow a diet, try to eat at the recommended times, but no later than 2 hours before bed. When experiencing severe hunger, it is a good idea for those who are losing weight while dieting to snack on lettuce, arugula or spinach.

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

Restlessness and short sleep, less than 8 hours a day, aggravate the feeling of hunger during a diet and reduce the amount of hormones in the blood that are responsible for satiety. If you don't get enough sleep, disorders are possible during periods of active weight loss and general nervous tension.

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

Sometimes during a diet, false feelings of hunger occur at least once a month, they can be distinguished from real ones by several signs:

• You want certain products, whereas when you are hungry you want to eat anything.
• There is no pain in the stomach or dizziness.
• Less than 3 hours have passed since your last meal.

False hunger manifests itself in 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 changes in stool. As a result of increased weight loss, toxins can enter the bloodstream when dieting. It is best 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 in the body: tissue regeneration, respiration, elimination of toxins and others. Metabolism affects weight loss. The faster calories are distributed through the body, the fewer calories are stored in reserve.

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

How to calculate your weight norm

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

• weight deficit in x< 18. 5;
• normal body weight at x from 18. 5 to 24. 9;
• body weight increased at x from 25 to 29. 9;
• obesity degree I with x from 30 to 34. 9;
• obesity degree II 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 with a diet of 10 kg, you need to consult 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 exercise. Carbohydrates are a source of energy, but when losing weight, it is recommended to consume them in complex form (legumes, rice, buckwheat) to avoid sudden changes in blood sugar levels.

For people struggling with excess weight, it is important to consume more calories than consumed, then 10 kg will easily disappear in a month. Before training while losing weight, you can eat vegetable/fruit salad, light cereal, 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 20-30 minutes beforehand. before training.

Physical activity and the correct way to train

An obligatory addition to your diet for weight loss is fitness. For 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. If done regularly, cardio helps burn fat deposits (first intramuscularly, then subcutaneously), which is very important when losing weight.

You should do diet exercise at least 3 times a week. Excess weight is burned off the quickest in a month with long-term exercise at an average load.

Why you can't lose 10 kg in 7 days

Losing 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 of weight in 7 days. Usually, these weight loss methods consist of fasting and intensive exercise while dieting. In such stressful conditions, the body, first of all, loses water: if excess weight quickly goes away, then great harm will occur in the general condition of the person.

In addition, in 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, doing everything for its survival - the level of hormones changes, the activity of the nervous system decreases. And after a week on such a diet, the weight comes back and increases rapidly. You can painlessly lose the same 10 kilograms in a month and not lose your health.

Example of a diet menu for a week

With a proper diet, excess water (edema) disappears and metabolism increases. Weight loss occurs as smoothly and as stress-free as possible, taking into account the 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 with 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, boiled vegetables 200 g Dinner: grilled/boiled fish with vegetables 150 g.
• Thursday. Breakfast: cottage cheese 100 g Lunch: 2 eggs, vegetable salad 250 g Dinner: boiled meat 150 g, grilled 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 from whole wheat bread, tomato, 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, boiled vegetables 250 g, coffee without sugar. Dinner: roast meat 150 g, vegetables 200 g, milk 250 ml.

You can snack on your diet between meals with lettuce, dried fruit, nuts and seeds. For dessert, it is recommended to eat berries and fruits every day. Such rules contribute to rapid weight loss.

The best diet recipes

Low calorie foods are beneficial for the body and make you full while losing weight. To diversify your diet, at least once a week you can pamper yourself with culinary creativity. You can lose 10 kg of weight and enjoy new diet recipes.

Fish cutlets (91 kcal)

Ingredients:

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

Step by step preparation:

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

You can serve fish cutlets with buckwheat, vegetables or pasta. The portion is determined depending on the type of weight loss diet.

Pumpkin puree soup (15 kcal)

A first course with a bright taste of pumpkin and spices, it is easy to prepare and promotes long-awaited weight loss.

Ingredients:

• chicken stock/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 - for serving.

Step by step preparation:

• Finely chop the carrots, garlic and onions, fry briefly in a greased frying pan.
• Add the peeled and diced pumpkin to the vegetables and fry for about 5 minutes.
• Put half-cooked vegetables in a saucepan, pour in 500 ml of broth and cook until tender (15-20 minutes).
• Add the spices and salt to the pan and puree with an immersion blender until smooth. Dilute to desired consistency with remaining stock.

Serve hot soup with crackers and seeds.

Vitamin salad (32 kcal)

Ingredients:

• cabbage - 300 grams;
• apple - 1 piece;
• garlic - cloves;
• a bunch of your favorite vegetables, beets and carrots - 100 g each;
• crude oil - 1 tbsp. I. ;
• lemon juice - 1 tbsp. I. ;
• salt and pepper - to taste.

Step by step preparation:

• Cut 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 crush with your hands for juiciness.
• Add chopped herbs, garlic, vegetable oil, lemon juice, grated apple to a common container, pepper and stir.

This salad can be prepared without salt and pepper, preferably when on a diet.

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

Any dietary restrictions during pregnancy and breastfeeding that are not prescribed by a specialist are prohibited. The doctor may recommend a fasting day for edema or other diseases associated with being overweight.

Against the background of menopause in women, drastic weight loss measures can also be dangerous for health. With pronounced hormonal fluctuations, methods aimed at losing weight disrupt the balance of estrogen, provoking pressure surges and depressing the nervous system.

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

Losing the required 10 kg of weight in a month through diet is quite acceptable, judging by the reviews of people who have lost weight. You need to try to eat diet food and maintain a drinking pattern. Apart from that, don't neglect exercise and make sure you get enough sleep. When you reach your normal weight, it is important not to lose the gains made through diet. If you continue to eat right, the results of losing 10 kg will be consolidated and the excess weight will not return again.