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

Without exhaustive fasting, weight loss is quite possible, according to nutritionists. It is important to concentrate, 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 fast-acting tablets and powders from advertising will do all the work. The desired weight loss, and at the same time rejuvenation, is possible if you adhere to proven nutrition methods.

What to do before losing 10 kilos

Before starting a weight loss diet, you should find out the reasons why you are overweight. Excessive 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 diseases. 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 method of effective fat burning in a month will help until complete recovery. It is recommended that women give blood to determine the amount of hormones before starting a diet.

Balanced diet for weight loss of 10 kg

It is important to eat a varied diet to maintain a balance of dietary fat in the body. When creating a menu, it is necessary to take into account that the daily diet should contain trace elements, vitamins and fiber. Then, with the diet, you will not only lose minus 10 kilos, but you will lose kilos more easily and your health will improve significantly.

Foods that can be eaten without restrictions

There is such a food that you can eat in any quantity without risking gaining extra pounds (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);
• 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);
• blueberries (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 you should eat in moderation

Acceptable food ingredients that can be consumed in small amounts (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);
• whole wheat bread (69 k, w - 0. 8 g, b - 2. 3 g, y - 12. 8 g);
• crude oil not more than 2 tbsp large. per day (898 k, g - 99, 8, b - 0 g, y - 0 g).

Great!Eating protein is essential during a diet, it gives a feeling of fullness 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 the dishes by boiling and baking.

TOP 3 diets for weight loss by 10 kg

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

1. Japanese

Most Japanese people are thin and not overweight. The inhabitants of the country follow 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 by the fact that the menu is based on protein foods and the diet contains minimal 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. Portions should not exceed the weight of 400 grams; salt and spices should be abandoned. 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 must 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 fill the body with fiber while losing weight in this diet and vegetable oils with fats.

• BREAKFAST.Allowed drink (tea or coffee) with a piece of toasted bread.
• Dinner.Steamed fish or beef, no more than 200 grams. Salad mix (carrots + cabbage) with added oil. You can alternate with 2 boiled eggs + boiled vegetables, seasoned with oil and vegetable juice.
• Dinner.Fruit (200 g), except for prohibited ones, or boiled fish fillet + a cup of low-fat kefir.

The mark on the scale will remain for a long time after the diet is over. Cooking is simple and does not take much time. Before starting to lose 10 kilos with the Japanese diet, you should consult your doctor.

2. Hollywood

The weight loss program 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 rich morning meal and a meager 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 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 (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 weight loss diet method involves eating organic and healthy foods, instead of eating chemicals as the name might suggest. With this diet you can lose up to 30 kg in just one month. The diet plan was developed by Osama Hamdiy, a professor at Harvard Medical School. The daily portions are designed even for overweight people suffering from diseases of the endocrine system. Suitable for everyone who wants to lose weight and become healthier, with the exception of individual contraindications.

The diet includes complete abstinence from alcohol and oils and limiting salt. The 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 effectively lose weight.

You can eat permitted foods throughout the day as much as you want until you are completely full (but don't overeat). 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 pure water per day.

List of products for a chemical diet for a week:

• eggs - 20 pcs. ;
• grapefruit and orange - 5 pcs each.
• beef and chicken - 500 grams each.
• lean fish (fillet) - 1 kg.
• fruits, except the 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 coffee without sugar and milk in the morning.

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

It is forbidden to eat during weight loss:

• Lamb meat;
• potato;
• animal and vegetable oils;
• grape;
• fruits containing starch (mangoes, figs, bananas).

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

Recommendations for weight loss

When your weight is quickly reduced by 10 kg, it is recommended to follow a diet, try to eat at the recommended time, but not later than 2 hours before bedtime. When faced with intense hunger, it is best for dieters to snack on lettuce, arugula or spinach.

Sports play a serious role in the fight against excess weight. Swimming, exercising, 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 a diet and reduces the amount of the hormone in the blood responsible for the feeling of satiety. If you do not sleep enough, damage is possible during the period of active weight loss and general nervous tension.

Regular consumption of pure water is one of the keys to proper weight loss of 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 appears at least once a month; it can be distinguished from the real one by a number of signs:

• You want a certain product, while in times of real hunger you want to eat anything.
• There is no abdominal pain and dizziness.
• It has 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.

Great!At the beginning of losing 10 kg, you may experience nausea, weakness and changes in stools. As a result of increased weight loss, toxins can enter the bloodstream during a diet. It is best to consult a doctor about the choice of 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 affects weight loss. The faster calories are distributed throughout the body, the fewer 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, avoid stress and eat more fresh vegetables. Foods containing selenium and iron - legumes, walnuts, garlic, tuna, apples, spinach, broccoli - will help speed up the metabolism in a diet.

How to calculate your ideal weight

A popular method of calculation 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 should check its interpretation:

• weight deficit in x< 18. 5;
• normal body weight in x from 18. 5 to 24. 9.
• weight increased in x from 25 to 29. 9.
• obesity I degree with x from 30 to 34, 9;
• obesity grade II with x from 35 to 39. 9;
• Obesity grade III in x >40.

With varying degrees of obesity, there is a high risk of co-morbidities. Before losing weight using a 10 kg diet, you must consult a doctor to choose a weight loss method.

Nutrition and how to eat right before training

Food should be taken 2-3 hours before starting sports. Carbohydrates are the source of energy, but during weight loss, 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 go away 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 better to drink low-fat kefir or eat fruit 20-30 minutes before. before training.

Physical activity and how to train properly

A mandatory addition to your diet to lose weight is physical 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 improves metabolism. When done regularly, cardio helps burn fat deposits (first intramuscular and then subcutaneous), which is especially important when losing weight.

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

Why you can't lose 10 pounds 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", after which you can lose 10 kg in 7 days. As a rule, the method of such weight loss 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, then at the expense of great losses for the general condition of the person.

In addition, 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 is regained and quickly increases. You can painlessly lose the same 10 kg in a month and not lose your health.

Sample 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 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 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 fish/stew 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 + cream (with 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. , coffee without sugar. Dinner: meat in the oven 150 g, vegetables 200 g, milk 250 ml.

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

The best food 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 indulge in culinary creativity. You can lose 10 kg and enjoy new recipes with diet.

Fish cutlets (91 kcal)

Components:

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

Step by step preparation:

• Grind the fillet in a meat grinder, combine with chopped onion and parsley.
• Add the soy sauce to the minced meat, add salt and mix the ingredients well.
• With wet hands, form cutlets from the prepared minced meat and put it in a pan with a non-stick coating, smeared 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 according to the type of weight loss diet.

Pureed pumpkin soup (15 kcal)

The first dish with the bright taste of pumpkin and spices, is easy to prepare and promotes the long-awaited weight loss.

Components:

• chicken stock/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 - for serving.

Step by step preparation:

• Finely chop the carrots, garlic and onions, fry them lightly in a pan with oil paper.
• Add the cleaned and cut pumpkin to the vegetables and fry for about 5 minutes.
• Place the half-cooked vegetables in a saucepan, pour 500 ml of stock and cook until soft (15-20 minutes).
• Add spices and salt to the pan and blend with a blender until smooth. Thin to desired thickness with remaining stock.

Serve the soup hot with crackers and seeds.

Vitamin salad (32 kcal)

Components:

• cabbage - 300 grams.
• apple - 1 pc. ;
• Clove;
• a bunch of your favorite greens, beets and carrots - 100 g each.
• crude oil - 1 tbsp. large. ;
• lemon juice - 1 tbsp. large. ;
• Salt and pepper to taste.

Step by step preparation:

• Cut the cabbage into strips, grate the carrots and beets on the Korean carrot grater.
• Transfer the finished base to a salad bowl, add salt and crush with your hands for juiciness.
• Add chopped herbs, garlic, vegetable oil, lemon juice, grated apple in a common container, pepper and mix.

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

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

Dietary restrictions during pregnancy and lactation that are not prescribed by a specialist are prohibited. The doctor may recommend fasting days for edema or other conditions related to excess weight.

In the context of menopause in women, drastic measures to lose weight can also be harmful to health. With sharp fluctuations in hormones, methods aimed at losing weight disturb the balance of estrogens, cause pressure increases and suppress 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 in a month as a result of a diet is quite acceptable, judging by the reviews of people who have lost weight. You should try to eat diet food and maintain a consumption regime. Also, don't neglect 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 dieting. If you continue to eat right, the result of losing 10 kg will be consolidated and the excess weight will not return again.