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

Without exhausting fasting, losing weight is entirely 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-chosen diet. The main thing is not to expect the advertised fast-acting tablets and powders to do all the work. The desired weight loss, and at the same time rejuvenation, is possible if you adhere to proven diet methods.

What to do before losing 10 kg of weight

Before starting a weight loss diet, you need to find out the reasons why you are overweight. Excessive fatty 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. So it would be helpful to consult a doctor before starting your planned 10 kg weight loss.

If the cause is an illness, no effective method of burning fat in a month will help until complete recovery. Women are advised 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 have a varied diet to maintain the balance of dietary fats in the body. When creating a menu, it should be taken into account that the daily diet should contain microelements, vitamins and fiber. Then, with the diet, you will not only lose less than 10 kg of weight, but you will also lose weight more easily and your health will significantly improve.

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);
• 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 consume in moderation

Acceptable components of food that can be consumed in small quantities (half a regular serving) that the body needs when dieting 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);
• durum wheat 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. L. per day (898 k, g - 99. 8, b - 0 g, y - 0 g).

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

Products that should be excluded or limited as much as possible

List of foods that delay weight loss when 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 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;
• sugary 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 best to steam dishes by boiling and cooking.

TOP 3 diets to lose weight by 10 kg

All monotonous diets and extreme methods of losing weight have drawbacks. A modern girl in most cases chooses a reasonable approach to effectively losing weight.

1. Japanese

Most Japanese people are thin 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 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. After waking up in the morning, you need to drink a glass of warm water, which promotes rapid weight loss and improves metabolism. Meals are provided 3 times a day, there are no diet snacks. Portions should not exceed a weight of 400 grams; salt and spices should be avoided. 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 should drink at least 1. 5 liters of clean water per day. The body should 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 fats.

• Breakfast.Drink allowed (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. You can alternate with 2 hard-boiled eggs + vegetable compote, seasoned with oil and vegetable juice.
• Dinner.Fruit (200 g), unless 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 take a lot of 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 the diet is a hearty meal in the morning and a lean diet in the afternoon. A 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.Vegetable compote + fruit salad without 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, rather than eating chemicals, as the name suggests. 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 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 involves complete abstinence from alcohol and oils and limitation of salt. Dishes are prepared by boiling or cooking. 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 permitted foods throughout 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 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 prohibited - 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.

Per 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.

Prohibited from consumption during weight loss:

• mutton;
• potato;
• animal and vegetable oils;
• grape;
• 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

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. In case of intense hunger, it is better for those losing weight while dieting 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, exacerbates the feeling of hunger when dieting and reduces the amount of the hormone in the blood responsible for the feeling of satiety. If you do not 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 successfully losing 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 per day.

Sometimes, when dieting, a false feeling of hunger occurs at least once a month; it is distinguished from the real one by a certain number of signs:

• You want a specific product, whereas in times of real hunger you want to eat anything.
• There is no painful abdominal pain or dizziness.
• Less than 3 hours have passed since your last meal.

False hunger manifests itself during dieting 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 bowel movements. Due to increased weight loss, toxins can enter the bloodstream while dieting. It is better to consult a doctor to choose 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 dieting, you need to 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 metabolism when dieting.

How to calculate your weight standard

A popular calculation method is BMI (body mass index). It is calculated using a simple formula: x = weight (kg) / height (m²). After receiving the value of the index, you need to check its interpretation:

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

With varying degrees of obesity, the risk of concomitant diseases is high. Before losing weight on a 10 kg diet, you should consult a doctor to choose a weight loss method.

Diet and how to eat right before training

Food should be taken 2-3 hours before starting sports. Carbohydrates are a source of energy, but when losing weight, 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 disappear in a month. Before training while losing weight, you can eat vegetable/fruit 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 best to drink low-fat kefir or eat fruit 20-30 minutes before. before training.

Physical activity and how to train correctly

Fitness is a mandatory addition to your diet for weight loss. For maximum weight loss effect, you should alternate strength exercises and cardio training (no more than 1 hour at medium intensity). Strength training helps strengthen muscles and improves metabolism. When practiced regularly, cardio helps burn fat deposits (first intramuscular, then subcutaneous), which is especially important when losing weight.

You should exercise while dieting at least 3 times a week. Excess weight is burned most quickly in a month with long-term exercise with an average 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. Typically, the weight loss method consists of fasting and intense training during the diet. In such a stressful diet, the body first of all loses water: if excess weight quickly disappears, then at the cost of significant losses for the general condition of the person.

Additionally, 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 quickly returns and increases. You can painlessly lose the same 10 kilograms 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 is done in the most gentle and stress-free way possible, taking into account average physical activity. Menu (800 calories on average 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: 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 + 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 wholemeal 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: baked meat 150 g, vegetables 200 g, milk 250 ml.

You can snack between meals with lettuce leaves, dried fruits, nuts and seeds. For dessert, it is advisable to eat berries and fruits daily. Such rules contribute to rapid weight loss.

The best diet recipes

Low-calorie meals 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 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. L. ;
• 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 them on a baking sheet covered with non-stick coating, greased with oil.
• Bake 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 soup puree (15 kcal)

The first dish with a 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 piece;
• garlic - 2 cloves;
• salt, dry basil and pepper mixture - to taste;
• crackers and seeds - for serving.

Step by step preparation:

• Finely chop the carrots, garlic and onions, lightly fry in a greased pan.
• Add the peeled and diced pumpkin to the vegetables and sauté for about 5 minutes.
• Place the half-cooked vegetables in a saucepan, pour 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 rest of the broth.

Serve the soup hot with crackers and seeds.

Vitamin salad (32 kcal)

Ingredients:

• cabbage - 300 grams;
• apple - 1 piece;
• clove garlic;
• a bunch of your favorite greens, 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:

• 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 mash it 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 or pepper, which is preferable if you are on a diet.

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

Any dietary restrictions during pregnancy and breastfeeding not prescribed by a specialist doctor are prohibited. The doctor may recommend fasting days for edema or other conditions associated with excess weight.

Against the background 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 balance of estrogens, cause water hammer 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 a doctor.

Losing the required 10 kg of weight in a month through dieting is quite acceptable, judging by the reviews of people who have lost weight. You should strive to eat diet foods and maintain a drinking regime. Also, don’t ignore exercise and make sure you get enough sleep. When your weight reaches your normal weight, it is important not to lose this gain obtained through dieting. If you continue to eat right, the result of losing 10 kg will be consolidated and excess weight will no longer return.