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

Without exhausting fasting, losing weight is quite possible, according to nutritionists. It is important to pull yourself together, follow clear instructions and 10 kg of weight will disappear in a month thanks to a well-selected diet. The main thing is not to hope that advertising fast-acting tablets and powders will 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 of weight

Before starting a weight loss diet, you should find out the reasons for being 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 ailments. Therefore, it would be helpful to consult a doctor before starting your planned 10 kg weight loss.

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

Balanced diet to lose weight by 10 kg

It is important to follow a varied diet to maintain a balance of dietary fat in the body. When creating a menu, you need to take into account that the daily diet must contain microelements, vitamins and fiber. So, with the diet, you will not only 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 running the risk of 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);
• 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);
• 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);
• 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 food components that can be consumed in small volumes (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);
• 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);
• wholemeal bread (69 k, w - 0. 8 g, b - 2. 3 g, y - 12. 8 g);
• unrefined oil no more than 2 tablespoons. I. 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 in the body.

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

List of foods that slow down 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 roasting.

TOP 3 diets to lose weight by 10 kg

All monotonous diets and extreme ways of losing weight have disadvantages. In most cases, a modern girl chooses a reasonable approach to effective weight loss.

1. Japanese

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

A quick result can be achieved due to the fact that the menu is based on protein foods and the diet contains a minimum of calories. When 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. Portions should not exceed 400 grams in weight, salt and seasonings should be abandoned. It is recommended to eat no more than 2 hours before bed.

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 must obtain 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.

• Breakfast.Allowed drink (tea or coffee) with a piece of toasted bread.
• To have lunch.Steamed fish or meat, no more than 200 grams. Salad mix (carrot + cabbage) with added oil. You can alternate with 2 boiled eggs + boiled vegetables, seasoned with olive oil and vegetable juice.
• To have lunch.Fruits (200 g), except those prohibited, or boiled fish fillet + a cup of low-fat kefir.

The mark on the scale will remain long after the diet ends. Cooking is simple and doesn't require 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 advise Hollywood stars on weight loss.

• Breakfast.Black coffee without additives. Boiled eggs - 2 pcs. or 150 grams of lean cooked meat. Sometimes you can eat 180 grams of cottage cheese + 1 egg or 200 grams of shrimp + 1 orange.
• To have lunch.Cooked vegetables + starchy fruit salad, or vegetable soup (without potatoes) + fruit salad.
• To have lunch.A grapefruit or a cucumber.

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

3. Chemist

The weight loss diet method involves eating organic and healthy foods rather than chemicals as the name might suggest. 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 intended even for people who are overweight and suffer from endocrine system diseases. Suitable for anyone who wants to lose weight and become healthier, except individual contraindications.

The diet involves complete abstinence from alcohol and oils and limiting salt. Dishes are prepared by boiling or roasting. Replacing products with analogues is not allowed, so as not to disrupt the structured compatibility menu and effectively lose weight.

You can eat permitted foods throughout the day as much as you want until you are completely satisfied (but without overeating). The diet method developed for effective weight loss 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 pcs. ;
• 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 pcs.

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 you need to eat 1 citrus fruit every day.

Prohibited for consumption during weight loss:

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

Leaving the diet should be gradual; to maintain the weight you have reached, you should not eat sweets and flour.

Recommendations for losing weight

When your weight quickly 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 feeling very hungry, it is best for those who are losing weight during the diet to snack on lettuce, arugula or spinach.

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 short sleep, less than 8 hours a day, worsens the feeling of hunger during the diet and reduces the amount of the hormone in the blood responsible for the feeling of satiety. If you don't get enough sleep, breakdowns during the period of active weight loss and general nervous tension are possible.

Drinking clean water regularly is one of the keys to properly 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 per 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 number of signs:

• You want a specific product, but in moments of real hunger you want to eat anything.
• There is abdominal pain and dizziness.
• Less than 3 hours have passed since your last meal.

False hunger manifests itself 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 of weight, you may experience nausea, weakness and changes in your stool. As a result of increased weight loss, toxins can enter the bloodstream during a diet. 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 within the body: tissue regeneration, breathing, 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 dieting, you should walk more outdoors, try to avoid stress and eat more fresh vegetables. Foods containing selenium and iron - legumes, nuts, garlic, tuna, apples, spinach, broccoli - help speed up metabolism during 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 index value, you should 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;
• grade I obesity 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 correctly before training

Food should be eaten 2 to 3 hours before the start of sports. Carbohydrates are the source of energy, but when losing weight it is recommended to consume them in a complex way (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, as 10 kg will easily disappear in a month. Before training while losing weight, you can eat vegetable/fruit salads, light cereals and whole grain 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 the training.

Physical activity and how to train correctly

A mandatory addition to your weight loss diet is physical fitness. To achieve maximum weight loss effect, you need to alternate strength exercises with cardiovascular training (no more than an hour at medium intensity). Strength training helps strengthen muscles and improves metabolism. When done regularly, cardio helps burn fat deposits (first intramuscular, then subcutaneous), which is especially important in weight loss.

You should do diet exercises at least 3 times a week. Excess weight is burned faster in a month with long-term exercise with medium load.

Why you can't lose 10 kg in 7 days

Getting rid of 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. As a rule, the method for this weight loss consists of fasting and intense training during the diet. In such a stressful regime, the body, first of all, loses water: if excess weight disappears quickly, then at the cost of great damage to the general condition of the person.

Furthermore, in fasting-based diets, after the rapid initial 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 this diet, the weight gains back and increases quickly. You can painlessly lose the same 10 kilos in a month and not lose your health.

Sample diet menu for a week

With a well-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 (average of 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, 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 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 wholemeal 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, vegetable stew 250 g, coffee without sugar. Dinner: roast meat 150 g, vegetables 200 g, milk 250 ml.

You can have a dietary snack between meals with lettuce leaves, dried fruits, nuts and seeds. For dessert, it is advisable to eat fruits and berries daily. These 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 diet recipes.

Fish cutlets (91 kcal)

Ingredients:

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

Step-by-step preparation:

• Grind the fillet in a meat grinder, mix 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 from the prepared minced meat and place on a non-stick baking sheet 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 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, dried basil and a mixture of peppers - to taste;
• crackers and seeds - for serving.

Step-by-step preparation:

• Finely chop the carrot, garlic and onion and lightly fry in a greased frying pan.
• Add the peeled and diced pumpkin to the vegetables and fry for about 5 minutes.
• Place semi-cooked vegetables in a pan, pour 500 ml of broth and cook until tender (15-20 minutes).
• Add 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 tbsp. I. ;
• lemon juice - 1 tbsp. I. ;
• 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 on a diet.

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

Any dietary restrictions during pregnancy and lactation that are not prescribed by a specialist doctor are prohibited. Your doctor may recommend fasting days for edema or other illnesses associated with being overweight.

In the context of menopause in women, harsh measures to lose weight can also be harmful to health. With pronounced fluctuations in hormones, methods aimed at losing weight disrupt the estrogen balance, provoke pressure spikes 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 required 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 need to strive to eat diet food and maintain a drinking regime. Also, don't ignore exercise and get enough sleep. When your weight reaches normal weight, it is important not to lose the gains obtained with the diet. If you continue to eat right, the result of losing 10 kg will be consolidated and the excess weight will never return.