How to lose 10 kg in a month: correct diet and tips for losing weight

Without exhausting fasting, according to nutritionists, losing weight is quite possible. It is important to pull yourself together, follow clear instructions, and 10 kg of weight will disappear in a month, thanks to a properly selected diet. The main thing is not to expect that the fast-acting tablets and powders from the advertisements will do all the work. The desired weight loss and at the same time rejuvenation are possible if you adhere to proven dietary 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 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 disorders. Therefore, it would be helpful to consult a doctor before starting your planned 10kg weight loss.

If the cause is a disease, no effective methods for burning fat in a month will help until full recovery. Women are advised to donate blood to determine the amount of hormones before starting a diet.

Balanced diet to lose 10 kg

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

Foods that can be consumed without restrictions

There is a food that you can eat in any quantity without risking gaining additional 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 stalk (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);
• ricotta 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);
• semolina pasta (338 k, w - 1. 3 g, b - 11 g, y - 70. 5 g);
• wholemeal 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 systems of the body.

Products that need to be excluded or limited as much as possible

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);
• 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 (excluding 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 best to steam dishes by boiling and baking.

TOP 3 diets to lose weight by 10 kg

All monotonous diets and extreme ways to lose weight have disadvantages. A modern girl in most cases chooses a reasonable approach to effective weight loss.

1. Japanese

Most Japanese are slim and not overweight. Residents of the country adhere to 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 by the fact that the menu is based on protein foods and the diet contains a minimum 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 portions must not weigh more than 400 grams, salt and spices must be given up. It is recommended to eat no later than 2 hours before bedtime.

The following drinks are allowed during the weight loss diet: black coffee and green tea. You need to drink at least 1. 5 liters of clean water per day. The body should get protein from fish, meat, eggs and dairy products. Healthy fruits and vegetables 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. It can be alternated with 2 hard-boiled eggs + stewed vegetables, seasoned with oil and vegetable juice.
• Dinner.Fruits (200 g), except prohibited ones, or boiled fish fillet + a cup of low-fat kefir.

The mark on the scale will remain long after you finish the diet. Cooking is simple and does not take much time. Before you start losing 10kg 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 the diet is a large meal in the morning and a poor 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 lean boiled beef. Sometimes you can eat 180 grams of cottage cheese + 1 egg or 200 grams of shrimp + 1 orange.
• Dinner.Stewed vegetables + fruit salad that does not contain starch, or vegetable soup (without potatoes) + fruit salad.
• Dinner.A grapefruit or cucumber.

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

3. Chemist

The weight loss diet method involves consuming organic, healthy foods, rather than consuming 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 Hamdiy, a professor at Harvard Medical School. The daily portions are also designed for overweight people who suffer from endocrine system diseases. Suitable for all those who want to lose weight and stay healthy, unless individual contraindications.

The diet involves complete abstinence from alcohol and oils and the limitation of 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 lose weight effectively.

You can eat the food allowed during the day as much as you want until you are completely full (but without overeating). The dietary method developed for effective weight loss involves three meals a day. The amount of salt must 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;
• fruit, except prohibited ones - 1 kg;
• low-fat cottage cheese - 200 g;
• vegetables (cucumbers, tomatoes, courgettes, peppers, carrots) - 3 pcs.

Drinks during the diet: green tea, a cup of sugar-free 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 you need to eat 1 citrus fruit every day.

Prohibited consumption during weight loss:

• mutton;
• Potato;
• animal and vegetable oils;
• grape;
• fruit 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.

Tips for losing weight

When your weight rapidly decreases by 10 kg, it is advisable to go on a diet, try to eat at the recommended time, but no later than 2 hours before bedtime. In case of intense hunger, for those who lose weight during a diet it is better to have a snack with 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.

Restless and short sleep, less than 8 hours a day, exacerbates 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 sleep enough, breakdowns during the period of active weight loss and general nervous tension are possible.

Drinking clean water regularly is one of the keys to successfully losing weight by 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 a day.

Sometimes during a diet a false feeling of hunger occurs at least once a month, which can be distinguished from the real one by a series of signals:

• You want a specific product, while in moments of real hunger 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 during a diet due to irritation of the nervous system, lack of water in the body or lack of sleep.

Important!At the beginning of losing 10 kg of weight, you may experience nausea, weakness and changes in stool. As a result of increased weight loss, toxins can enter the bloodstream during a diet. 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 throughout the body, the less they are stored in reserve.

To lose weight you need to make your metabolism more active: in addition to diet, you should walk more in the fresh air, 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 the metabolism during a diet.

How to calculate the norm of your weight

A 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, you should check its interpretation:

• weight deficit in x< 18, 5;
• normal body weight at x 18. 5 to 24. 9;
• weight increased in x from 25 to 29. 9;
• first degree obesity with x from 30 to 34. 9;
• obesity grade 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 concomitant diseases. Before losing body weight using a 10 kg diet, you should consult a doctor to choose a weight loss method.

Diet and how to eat correctly before training

Food should be taken 2-3 hours before starting sports. Carbohydrates are the source of energy, but when losing weight it is recommended to consume them in 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, so 10 kg will easily disappear in a month. Before training to lose weight, you can eat fruit/vegetable salads, light cereals and wholemeal bread. If you cannot eat a full meal within 2 hours, you should not 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

A mandatory addition to your weight loss diet is fitness. To achieve the maximum slimming effect, you need to alternate strength exercises with cardio 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 on a diet at least 3 times a week. Excess weight is burned more quickly in a month with long-term exercises with an average load.

Why you can't lose 10kg in 7 days

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

Furthermore, in fasting-based diets, after the initial rapid consumption of body fat, a decrease in metabolism occurs. 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 of such a diet, the weight recovers 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 properly formulated diet, excess water (edema) disappears and metabolism increases. Weight loss occurs as smoothly and stress-free as possible, taking into account average physical activity. Menu (on 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: cereals cooked in milk 150 g Lunch: lean 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: 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 cottage cheese + sour cream (low-fat) 2 tbsp. Lunch: green borscht 200 ml. Dinner: cottage cheese 150 g, kefir 250 ml.
• Saturday.Breakfast: cereals with milk 150 g Lunch: lean soup 200 ml, 3 sandwiches made with wholemeal bread, tomatoes, ricotta and aromatic 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, sugar-free coffee. Dinner: baked meat 150 g, vegetables 200 g, milk 250 ml.

You can have a dietary snack between meals with lettuce leaves, 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 meals benefit your body and keep you full while you lose weight. To diversify your diet, at least once a week you can indulge in culinary creativity. You can lose 10 kg of weight and enjoy new recipes on a diet.

Fish cutlets (91 kcal)

Ingredients:

• lean fish (fillet) - 400 grams;
• onion - 1 pc. ;
• parsley: a bunch;
• soy sauce - 2 tbsp. 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, salt and mix the ingredients well.
• With wet hands, form cutlets 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 cutlets with buckwheat, vegetables or pasta. Portions are determined based on the type of weight loss diet.

Pumpkin cream soup (15 kcal)

The first course 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;
• salt, dry basil and a mixture of peppers - to taste;
• crackers and seeds - to serve.

Step by step preparation:

• Finely chop the carrots, garlic and onions, fry them lightly in a greased pan.
• Add the peeled and diced pumpkin to the vegetables and fry for about 5 minutes.
• Place the semi-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 blend with an immersion blender until smooth. Dilute 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. ;
• clove of garlic;
• a bunch of your favorite vegetables, 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 to make it juicy.
• Add chopped herbs, garlic, vegetable oil, lemon juice, grated apple to a common container, pepper and mix.

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

Who are diets contraindicated for and how to lose weight without dieting

Any dietary restrictions during pregnancy and breastfeeding that are not prescribed by a specialist doctor are prohibited. Your doctor may recommend fasting days if you have edema or other disorders associated with excess weight.

Against the background of menopause in women, even severe measures to lose weight can be harmful to health. With pronounced fluctuations in hormones, methods aimed at losing weight upset the balance of estrogen, cause blood pressure surges and depress the nervous system.

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

Losing the required 10 kg of weight in a month following a diet is quite acceptable, judging by the reviews of people who have lost weight. You must force yourself to eat diet foods and maintain an alcohol consumption regime. Also, don't ignore physical activity and make sure you get enough sleep. Once your weight reaches normal weight, it's important not to lose this dietary gain. If you continue to eat right, the result of losing 10 kg will be consolidated and the excess weight will never return.