How to lose weight by 10 kg per month: proper nutrition and weight loss recommendations

Without grueling fasting, weight loss is completely possible, according to nutritionists. It is important to pull together, follow clear instructions, and thanks to a properly chosen diet, 10 kg of weight will disappear within a month. The key is not to expect the fast acting pills and powders advertised to do all the work. The desired weight loss and at the same time recovery is possible if you follow proven diet methods.

What to do before losing weight by 10 kg

Before starting a weight loss diet, you need to find the reasons for your excess weight. Excessive fat deposits can be formed 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 ailments. Therefore, it would be useful to consult a doctor before starting the planned 10 kg weight loss.

If the cause is an illness, no effective method of burning fat within a month will help until complete recovery. For women, before starting the diet, it is advisable to give blood to determine the amount of hormones.

Balanced diet for weight loss by 10 kg

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

Food that can be consumed without restrictions

There is such food that you can eat 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);
• 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);
• 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).

Food to eat in moderation

Acceptable foods that can be eaten in small quantities (half 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 tbsp. k. l. per day (898 k, y - 99. 8, b - 0 y, y - 0 y).

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

Products that should be eliminated or limited as much as possible

List of foods that delay weight loss when following 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);
• 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 preferable to steam food while cooking and baking.

TOP 3 diets for weight loss by 10 kg

All monotonous diets and extreme ways of losing weight have drawbacks. The modern girl in most cases chooses a sensible approach to effective weight loss.

1. Japanese

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

A quick result can be achieved if the menu is based on protein foods and the diet contains a minimum amount of calories. After waking 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. The weight of portions should not exceed 400 grams, you will have to give up salt and spices. It is recommended to eat no later than 2 hours before going to bed.

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

• For 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 (carrots + cabbage) with added oil. You can alternate with 2 boiled eggs + stewed vegetables, spices with oil and vegetable juice.
• Dinner.Fruit (200 g), except for prohibited ones, or boiled fish fillet + a glass of low-fat kefir.

The mark on the scale will remain long after the diet is complete. Cooking is easy and doesn't 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 hearty morning meal and a meager diet in the afternoon. A balanced diet was developed by nutritionists who give weight loss advice to Hollywood stars.

• For 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.

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

3. Chemical

The weight loss diet method involves using organic and healthy foods instead of chemicals as the name might suggest. With this diet, you can lose up to 30 kg in just a month. The diet program was developed by Osama Hamdi, a professor at Harvard Medical School. Daily servings are designed even for overweight people who suffer 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 oils, as well as limiting salt. Food is prepared by boiling or baking. It is not allowed to replace products with analogues in order not to disrupt the menu of structured compatibility and effectively lose weight.

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

Weekly list of chemical diet products:

• eggs - 20 pcs. ;
• grapefruit and orange - 5 pcs 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, paprika, carrots) - 3 pcs.

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

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

Do not use during weight loss:

• sheep meat;
• potatoes;
• animal and vegetable oils;
• grapes;
• starchy fruits (mangoes, figs, bananas).

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

Tips for weight loss

When the weight drops rapidly 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. Feeling very hungry, those who lose weight during the diet, it is better to snack on salad, 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.

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 in the blood, which is responsible for the feeling of satiety. If you do not get enough sleep, during the period of active weight loss, breakdowns and general nervous tension are possible.

Regular drinking of clean water is one of the keys to properly lose 10 kg of weight 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 a day.

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

• You want a certain product, but when you are really hungry, you want to eat anything.
• There is no burning pain in the stomach and dizziness.
• It has been less than 3 hours since the last meal.

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

Important!At the beginning of the 10 kg weight loss, nausea, weakness and changes in the stool may occur. As a result of increased weight loss, toxins can enter the bloodstream while dieting. When choosing an enterosorbent, it is better to consult a doctor in order to quickly remove toxins from the body when losing weight.

How to speed up 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 broken down in the body, the less they accumulate in reserve.

To lose weight, you need to make your metabolism more active: in addition to following a diet, 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 the metabolism when following a diet.

How to calculate your weight limit

One popular calculation method is BMI (Body Mass Index). It is calculated using a simple formula: x = weight (kg) / height (m²). When you receive an index value, you need to 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 grade I with x from 30 to 34. 9;
• obesity II degree with x from 35 to 39. 9;
• III degree obesity at x >40.

With varying degrees of obesity, there is a high risk of comorbidities. Before losing weight using the 10 kg diet, you should 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 sports. The source of energy is carbohydrates, but when losing weight, it is recommended to use 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 take in more calories than they consume, then 10 kg will easily disappear within a month. You can eat vegetable/fruit salad, light cereal and wholemeal bread during pre-workout slimming. 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 activities and how to train properly

A mandatory addition to your 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 with medium intensity). Strength training helps strengthen muscles and improves metabolism. Regular cardio helps burn fat deposits (first intramuscularly, then subcutaneously), which is especially important when losing weight.

You should use the diet at least 3 times a week. Excess weight is burned the fastest during a month with long-term moderate exercise.

Why you can not lose 10 kg in 7 days

Getting rid of excess fat in a week is impossible and sometimes even dangerous. There are nutritionists who offer "super diets" after which you can lose 10 kg in 7 days. Usually, such a method of losing weight consists of fasting and intensive training during the diet. In such a stressful regime, the body, first of all, loses water: if excess weight quickly disappears, then at the expense of a great loss to the general condition of a person.

Additionally, fasting-based diets show a decrease in metabolism after the initial rapid consumption of body fat. The body does not want to lose weight during weight loss, doing everything for its own survival - hormone levels change, the activity of the nervous system decreases. And after a week of such a diet, the weight increases again and increases rapidly. You can painlessly lose the same 10 kilograms in a month and not lose your health.

Sample diet menu for the week

With a properly prepared diet, the excess water (edema) disappears and the metabolism increases. Weight loss occurs 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: 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.
• Wednesday.Breakfast: vegetable salad 150 g Lunch: chicken fillet 150 g, vegetable stew 200 g Dinner: fried/stewed 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.
• on Friday.Breakfast: 100 g cottage cheese + sour cream (with low fat content) 2 tbsp. k. Lunch: green borscht 200 ml. Dinner: cottage cheese 150 g, kefir 250 ml.
• on Saturday.Breakfast: cereal with milk 150 g Lunch: low-fat soup 200 ml, 3 sandwiches from whole grain bread, tomatoes, cottage cheese and herbs. Dinner: turkey and buckwheat meatballs 200 g, kefir 250 ml.
• Resurrection.Breakfast: omelet with greens, tomato 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.

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

The best diet recipes

Low-calorie foods benefit the body and keep you full while losing 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 by following a diet.

Fish meatballs (91 kcal)

Ingredients:

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

Preparation step by step:

• The fillet is minced in a meat grinder, combined 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 on a baking tray with a non-stick coating, greased with oil.
• Bake in the oven at 180 degrees for 15 minutes.

You can serve fish meatballs 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 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;
• carrots - 1 medium;
• onion - 1 pc. ;
• garlic - 2 cloves;
• salt, dry basil and a mixture of paprika - to taste;
• crackers and seeds - for serving.

Preparation step by step:

• Finely chop the carrots, garlic and onions, lightly fry them in a greased pan.
• Add peeled and diced pumpkin to the vegetables and fry for about 5 minutes.
• Put half-cooked vegetables in a saucepan, pour over 500 ml of broth and cook until they are soft (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 pc. ;
• garlic - clove;
• 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.

Preparation step by step:

• Cabbage is cut into strips, carrots and beets are grated on a Korean carrot grater.
• Transfer the prepared base to a salad bowl, add salt and chop with your hands for juiciness.
• 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 if you follow a diet.

For whom diets are contraindicated and how to lose weight without a diet

Any dietary restrictions during pregnancy and breastfeeding that are not prescribed by a medical professional are prohibited. A doctor may recommend fasting days in case of edema or other diseases related to excess weight.

Against the backdrop of female menopause, harsh weight loss measures can also be harmful to health. With pronounced fluctuations in hormones, methods aimed at losing weight disturb the estrogen balance, provoke an increase in pressure and suppress the nervous system.

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

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