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

According to nutritionists, weight loss is entirely possible without strenuous fasting. It is important to pull yourself together, follow clear instructions, and thanks to a properly selected diet, 10 kg of weight will disappear in a month. The main thing is not to expect the fast-acting tablets and powders from advertising to do all the work. The desired weight loss and simultaneous rejuvenation is possible if you adhere to proven diet methods.

What to do before losing 10 kg?

Before you start a weight loss diet, you should find out the reasons for your excess weight. An inactive lifestyle, nervous experiences and bad habits can cause excess fat deposits to form. The body can also change due to diseases of the endocrine system, oncology and other ailments. Therefore, it would make sense to consult a doctor before starting your planned 10 kg weight loss.

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

Balanced diet to lose weight by 10 kg

In order to maintain the balance of dietary fats in the body, a varied diet is important. When drawing up a menu, it is important to take into account that the daily diet must contain microelements, vitamins and fiber. Then you will not only lose minus 10 kg of weight with the diet, but you will also lose weight more easily and your health will significantly improve.

Foods that can be consumed without restrictions

There is one such food that you can eat in any quantity without risking additional weight gain (k - calories, b - proteins, g - fats, y - carbohydrates):

• lettuce leaves (16 k, b – 1. 5 g, g – 0. 2 g, y – 3. 1 g);
• Leaf 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 (43k, g – 0. 2g, b – 0. 9g, y – 8. 1g);
• 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);
• protein (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) and that the body needs during a diet to lose weight by 10 kg:

• 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 intake is necessary during a diet, it provides a feeling of satiety and is the basis of all important body systems.

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

List of foods that delay weight loss while 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 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;
• 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 recommended to steam dishes by cooking and baking.

TOP 3 diets to lose weight by 10 kg

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

1. Japanese

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

A quick result can be achieved if the menu is based on protein foods and the diet contains a minimum of calories. After waking up, you should drink a glass of warm water in the morning, it promotes rapid weight loss and improves metabolism. Meals are offered three times a day and snacks are not on the diet. Portions should not exceed 400 grams; salt and spices must 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 need to drink at least 1. 5 liters of clean water every day. The body should absorb proteins from fish, meat, eggs and dairy products. Healthy vegetables and fruits saturate the body with fiber when losing weight on 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. Alternatively, you can use 2 boiled eggs + steamed vegetables, seasoned with oil and vegetable juice.
• Dinner.Fruits (200 g), except forbidden ones, or boiled fish fillet + a cup of low-fat kefir.

The marking on the scale remains long after the diet has ended. Cooking is easy and does not require much time. Before losing 10 kg on 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 basic idea of the diet is a hearty meal in the morning and a lean diet in the afternoon. A balanced diet has been developed by nutritionists who give weight loss advice to Hollywood stars.

• Breakfast.Black coffee without additives. Soft-boiled eggs - 2 pieces 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.Braised vegetables + fruit salad without starch or vegetable soup (without potatoes) + fruit salad.
• Dinner.A grapefruit or a cucumber.

If there are individual contraindications, you can replace coffee with green tea.

3. Chemical

The weight loss diet method, as the name suggests, involves eating organic and healthy foods rather than consuming chemicals. 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. Daily portions are also suitable for overweight people with 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 completely avoiding alcohol and oils as well as limiting salt consumption. Dishes are prepared by cooking or baking. It is not allowed to replace products with analogues in order not to disrupt the structured compatibility menu and effectively lose weight.

You can eat allowed foods as much as you want throughout the day until you are completely full (but don't overeat). The diet method developed 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 daily.

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 coffee without sugar and milk in the morning.

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

Consumption during weight loss is prohibited:

• mutton;
• Potato;
• animal and vegetable oils;
• Grape;
• starchy fruits (mango, figs, bananas).

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

Recommendations for losing weight

If your weight quickly decreases by 10 kg, it is advisable to go on a diet and try to eat at the recommended time, but no later than 2 hours before bedtime. If you're losing weight while dieting, it's better to eat lettuce, arugula or spinach when you're very hungry.

Sport plays an important role in the fight against obesity. 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 that is responsible for the feeling of satiety. If you don't get enough sleep, breakdowns during 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, while in times of real hunger you want to eat everything.
• There is no aching stomach ache and no dizziness.
• It has been less than 3 hours since your last meal.

When dieting, false hunger manifests itself through irritation of the nervous system, lack of water in the body or lack of sleep.

Important!At the beginning of a 10 kg weight loss, nausea, weakness and stool changes may occur. Increased weight loss can cause toxins to 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 while losing weight.

How to speed up your metabolism

Metabolism ensures important chemical processes in the body: tissue regeneration, respiration, elimination of toxins and others. Metabolism influences weight loss. The faster calories are distributed throughout the body, the fewer are stored as reserves.

To lose weight, you need to make your metabolism more active: in addition to dieting, 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 - speed up metabolism during a diet.

How to calculate your weight norm

A popular calculation method is the BMI (body mass index). The calculation is based on a simple formula: x = weight (kg) / height (m²). After getting the index value, you should 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 I degree with x from 30 to 34. 9;
• obesity grade II with x from 35 to 39. 9;
• Obesity III. degrees at x >40.

If you are overweight to varying degrees, there is a high risk of comorbidities. Before losing weight on a 10 kg diet, you need to consult a doctor to choose a weight loss method.

Diet and proper nutrition before training

Food should be consumed 2-3 hours before starting exercise. Carbohydrates are the 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 who struggle with excess weight, it is important to consume more calories than they burn, then 10 kg will easily disappear in a month. Before training, you can eat vegetable/fruit salads, light cereals and whole grain bread to lose weight. 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 the training.

Physical activity and how to train properly

A mandatory addition to your diet to lose weight is fitness. For maximum weight loss effect, you need to alternate strength exercises with cardio training (no more than an hour at moderate intensity). Strength training strengthens muscles and improves metabolism. When performed regularly, cardio helps burn fat deposits (first intramuscularly, then subcutaneously), which is especially important when losing weight.

While dieting, you should exercise at least three times a week. Longer training with average loads burns excess weight the fastest in a month.

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" that allow you to lose 10 kg of weight in 7 days. As a rule, the method of such weight loss consists of fasting and intensive training during the diet. With such a stressful regime, the body initially loses weightWater: If the excess weight disappears quickly, then at the expense of great losses to the person's general condition.

In addition, fasting-based diets experience a decrease in metabolism after the initial rapid absorption of body fat. When losing weight, the body does not want to lose weight and does everything for its survival - hormone levels change, the activity of the nervous system decreases. And after a week of such a diet, the weight returns and increases rapidly. You can painlessly lose the same 10 kilograms in a month without losing your health.

Sample diet menu for a week

With a properly formulated diet, excess water (edema) disappears and metabolism increases. Weight loss proceeds 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.
• 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 cottage cheese + sour cream (low fat) 2 tbsp. Lunch: green borsch 200 ml. Dinner: cottage cheese 150 g, kefir 250 ml.
• Saturday.Breakfast: Muesli with milk 150 g. Lunch: low-fat soup 200 ml, 3 sandwiches made from whole grain bread, tomatoes, cottage cheese and herbs. Dinner: turkey and buckwheat meatballs 200 g, kefir 250 ml.
• Resurrection.Breakfast: Omelette with herbs, tomatoes 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.

With lettuce leaves, dried fruits, nuts and seeds, you can snack on a diet in between meals. 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 the body and keep you full while you lose 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 recipes while dieting.

Fish cutlets (91 kcal)

Ingredients:

• lean fish (fillet) - 400 grams;
• Onion - 1 pc. ;
• 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 onions and parsley.
• Add soy sauce to the minced meat, salt and mix the ingredients well.
• Form cutlets from the prepared minced meat with wet hands and place them 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. The 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 long-awaited weight loss.

Ingredients:

• Chicken broth/water – 1 liter;
• Pumpkin - 500 grams;
• Carrots - 1 medium size;
• 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 and lightly fry them in a greased frying pan.
• Add peeled and diced pumpkin to the vegetables and fry for about 5 minutes.
• Place the half-cooked vegetables in a saucepan, add 500ml stock and cook until tender (15-20 minutes).
• Add spices and salt to the pan and blend with a hand blender until smooth. Thin with the remaining broth to the desired thickness.

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:

• Cut the cabbage into strips, grate the carrots and beets on a Korean carrot grater.
• Place the prepared base in a salad bowl, add salt and mash with your hands to make it juicy.
• Place chopped herbs, garlic, vegetable oil, lemon juice and grated apple in a common container, pepper and mix.

This salad can be prepared without salt and pepper, which is preferable for those on a diet.

Who are diets contraindicated for and how to lose weight without a diet?

Any dietary restrictions during pregnancy and breastfeeding that have not been prescribed by a specialist are prohibited. If you have edema or other complaints associated with being overweight, your doctor may recommend fasting days.

Against the background of menopause in women, harsh measures to lose weight can also be harmful to health. When there are pronounced hormonal fluctuations, weight loss methods upset the estrogen balance, provoke pressure surges and weaken the nervous system.

In case of diseases of internal organs or metabolic disorders, dietary restriction is contraindicated, with the exception of medically approved therapeutic diets.

Losing the required 10 kg of weight in a month due to a diet is quite acceptable, judging by the reviews of people who have lost weight. You need to make an effort to eat dietary foods and adhere to a drinking regime. Also, don't neglect training and make sure you get enough sleep. Once your weight reaches your normal weight, it is important not to lose the weight you have gained through dieting. If you continue to eat properly, the result of losing weight by 10 kg will be consolidated and the excess weight will not return.