How to lose 10 kg in a month: the right diet and weight loss advice

Nutritionists say it's entirely possible to lose weight without strict fasting. It is important to take heart, follow clear instructions and lose 10 kilograms in a month thanks to a correctly chosen diet. The main thing is not to expect the fast-acting tablets and powders advertised to do all the work. If you stick to a proven diet, you can achieve the desired weight loss results while regaining your energy.

What to do before losing 10 pounds

Before starting a diet to lose weight, you should find out why you are overweight. Excess fat deposits may develop due to an inactive lifestyle, stressful experiences, and bad habits. The body also undergoes changes due to endocrine disorders, tumors, and other illnesses. Therefore, it is helpful to consult a doctor before starting a plan to lose 10 kg.If the cause is illness, then any method of effectively burning fat for a month will not help until full recovery. Women are advised to donate blood to determine hormone levels before starting a diet.

Lose 10kg with a balanced diet

A varied diet is important 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 must contain trace elements, vitamins and fiber. Then, by going on a diet, you will not only lose 10 kilograms of weight, but it will be easier to lose weight and your health will be significantly improved.

Foods that can be eaten without restriction

There is such a food that you can eat in any amount without worrying about gaining weight (k - calories, b - protein, g - fat, 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);
• Cucumber (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);
• Strawberry (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).

Eat the right amount of food

Acceptable composition of foods that can be consumed in small amounts (half the normal portion size) and that are needed by the body during a weight loss of 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);
• 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 wheat bread (69k, w - 0. 8 g, b - 2. 3 g, y - 12. 8 g);
• No more than 2 tablespoons of unrefined oil. Lake per day (898 k, g - 99. 8, b - 0 g, y - 0 g).

important!Consumption of protein in the diet is necessary to give a feeling of fullness and is the basis for all important body systems.

Products that need to be excluded or restricted 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);
• Bacon (428. 5 k, g - 39. 9 g, b - 17 g, y - 1. 9 g);
• Sausage (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);
• Banana (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);
• candy;
• 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).

Steaming vegetables is best done by boiling and baking.

Top 3 diets to lose 10kg

All monotonous diets and extreme weight loss methods have drawbacks. In most cases, modern girls will choose reasonable methods to effectively lose weight.

1. Japanese

Most Japanese people are slim but not overweight. The country's residents adhere to a healthy diet. In two weeks of weight loss, you can lose up to 10 kilograms by following the rules.The menu is focused on protein foods and the diet contains minimal calories for fast results. You should drink a glass of warm water after getting up in the morning, which can promote rapid weight loss and increase metabolism. Provide 3 meals a day and no snacks. Serving size should not exceed 400 g; salt and spices must be dispensed with. It is recommended to eat no later than 2 hours before going to bed.The following beverages 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 get protein from fish, meat, eggs and dairy products. Healthy vegetables and fruits fill the body with fiber while losing weight on this diet, while vegetable oils are rich in fat.

• breakfast.Drinks (tea or coffee) can be had with a piece of toast.
• dinner.Steamed fish or beef, no more than 200 grams. Add oil to salad mixture (carrots + cabbage). You can alternately use 2 hard-boiled eggs + stew, season with oil and vegetable juice.
• dinner.Fruit (200 g) (unless prohibited), or boiled fish fillets + a cup of low-fat kefir.

The mark on the scale will remain for a long time after the diet is over. Cooking is easy and doesn't take much time. Before you start losing 10 kilograms on the Japanese diet, you should consult your doctor.

2. Hollywood

This 3-week weight loss program is considered effective and popular not only among celebrities, but also among ordinary girls. The main idea of the diet is to have a hearty meal in the morning and a light meal in the afternoon. The balanced diet is formulated by nutritionists who advise Hollywood stars on weight loss.

• breakfast.Black coffee has no additives. Soft-boiled eggs - 2 or 150 g of lean boiled beef. Sometimes you can eat 180 grams of cheese + 1 egg or 200 grams of shrimp + 1 orange.
• dinner.Vegetable stew + non-starchy fruit salad, or vegetable soup (without potatoes) + fruit salad.
• dinner.A grapefruit or a cucumber.

If there are individual contraindications, green tea can be used instead of coffee.

3. Chemistry

As the name suggests, the weight loss diet involves eating organic, healthy foods rather than eating chemicals. With this diet, you can lose 30 kilograms in just one month. The diet plan was developed by Osama Hamdiy, a professor at Harvard Medical School. The daily serving size is even suitable for overweight people with endocrine disorders. Suitable for everyone who wants to lose weight and become healthier, except for personal contraindications. The diet included complete abstinence from alcohol and oil, and limited salt intake. Dishes are prepared by boiling or baking. Substitution of products with similar products is not allowed so as not to destroy the structured compatibility menu and effective weight loss.You can eat as many allowed foods as you want throughout the day until you are completely full (but don't overeat). An effective diet for weight loss includes three meals a day. The daily amount of salt should not exceed 5 grams. It is recommended to drink at least 2 liters of clean water every day.Product list for one week chemical diet:

• Eggs - 20;
• Pomelos and oranges - 5 each;
• Beef and chicken - 500g each;
• Lean fish (fillets) - 1 kg;
• Fruit, except where prohibited - 1 kg;
• Low-fat cottage cheese - 200 g;
• Vegetables (cucumbers, tomatoes, zucchini, peppers, carrots) - 3 pieces.

Drinks during weight loss: green tea, a morning cup of unsweetened coffee and milk.You need to eat 2-3 eggs, 150 grams of fish, meat and the same amount of vegetable salad every day. For dinner, you need to eat 1 citrus fruit per day.It is forbidden to eat during weight loss:

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

Stopping the diet should be gradual; in order to maintain the achieved weight, you should avoid sweets and flour products.

weight loss advice

When you lose 10 kilograms of weight rapidly, it is recommended to go on a diet and try to eat at the recommended time, but no later than 2 hours before going to bed. People who are losing weight during a diet are best served with lettuce, arugula, or spinach when they are severely hungry.Physical activity plays an important role in combating excess weight. Swimming, fitness, aerobics, cycling and running are all healthy and effective ways to lose weight.Restlessness and short sleep (less than 8 hours a day) can exacerbate hunger during dieting and reduce the amount of hormones in the blood responsible for satiety. If you don't get enough sleep, you may experience a breakdown and general nervousness during an aggressive weight loss campaign.Drinking clean water regularly is one of the keys to properly losing 10 kilograms per month. Water prevents the absorption of large amounts of calories, reduces hunger and promotes rapid weight loss. Doctors recommend drinking at least 1. 5 liters of water per day. Sometimes, false hunger pangs occur at least once a month while dieting; they can be distinguished from real hunger pangs by a number of signs:

• You want a specific product, and when you're really hungry you want to eat anything.
• No abdominal pain or dizziness.
• It's been less than 3 hours since your last meal.

False hunger can manifest itself in the diet due to stimulation of the nervous system, lack of water in the body, or lack of sleep.

important!At the beginning of losing 10 kilograms, you may feel nausea, weakness, and changes in your bowel movements. Toxins can enter the bloodstream during dieting due to increased weight loss. When losing weight, it is best to consult a doctor to choose intestinal adsorbents to quickly eliminate toxins from the body.

How to speed up metabolism

Metabolism ensures important chemical processes in the body: tissue regeneration, respiration, elimination of toxins, etc. Metabolism affects weight loss. The faster calories are distributed in the body, the fewer calories are stored.Losing weight requires making your metabolism more active: in addition to dieting, you should also take more walks in places with fresh air, try to avoid stress, and eat more fresh vegetables. Foods containing selenium and iron—beans, walnuts, garlic, tuna, apples, spinach, broccoli—will help speed up your metabolism in your diet.

How to calculate your weight standard

One popular calculation method is BMI (Body Mass Index). Calculate using a simple formula: x = weight in kilograms/height in square metres. After receiving the index value, you should check its interpretation:

• Underweight at x< 18. 5;
• Normal weight at x ranges from 18. 5 to 24. 9;
• The weight at x increases from 25 to 29. 9;
• Obesity degree 1, x is 30 to 34. 9;
• Obesity II degree, x is 35 to 39. 9;
• III degree obesity x >40.

Different degrees of obesity are associated with high risks of associated diseases. Before adopting the 10kg diet to lose weight, you need to consult a doctor to choose a weight loss method.

Diet and how to eat right before training

You should eat 2-3 hours before starting exercise. Carbohydrates are a source of energy, but when losing weight, it is recommended to consume them in complex form (beans, wild rice, buckwheat) to avoid sudden changes in blood sugar levels.For overweight people, it is important to consume more calories than they consume, so you can easily lose 10 kilograms in a month. Before weight loss training, eat vegetable/fruit salad, light cereal and whole wheat 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 training.

Physical activity and how to train correctly

In order to lose weight, fitness must be added to the diet. For maximum weight loss results, you need to alternate strength exercises with aerobic exercise (moderate intensity for no more than an hour). Strength training helps build muscle and improve metabolism. If done regularly, aerobic exercise helps burn fat deposits (first within muscles, then subcutaneously), which is especially important when losing weight.You should do diet exercises at least 3 times a week. Through long-term exercise with an average load, excess weight is burned fastest within a month.

Why can’t I lose 10 kilograms in 7 days?

Eliminating all excess fat in a week is impossible and sometimes dangerous. Some nutritionists have proposed a "super diet" that can help you lose 10 kilograms of weight in 7 days. Typically, this method of weight loss involves fasting and intense training during periods of dieting. In such a stressful situation, the body first loses water: if the excess weight disappears quickly, then the overall condition of the person suffers a huge loss.Additionally, on a fasting-based diet, a drop in metabolism occurs after the initial rapid depletion of body fat. During weight loss the body is not trying to lose weight, it is all about survival - hormone levels change and activity in the nervous system decreases. And after a week of such a diet, the weight came back and increased rapidly. You can easily lose the same 10 kg in a month without losing your fitness.

Sample meal menu for the week

With a properly formulated diet, excess water (edema) disappears and metabolism increases. Taking into account average physical activity, weight loss proceeds as smoothly and stress-free as possible. Menu (average 800 calories per day):

• on Monday.Breakfast: 100 grams of cheese. Lunch: 2 eggs, 200 grams of vegetables, tea. Dinner: 300 grams of eggs, vegetables, 250 ml of kefir.
• Tuesday.Breakfast: 150 grams of milk cereal, lunch: 250 ml of low-fat soup, coffee without sugar. Dinner: 150 grams of boiled meat, 300 grams of vegetables, 250 ml of kefir.
• Wednesday.Breakfast: 150g vegetable salad, lunch: 150g chicken fillet, 200g stew, dinner: 150g grilled/braised vegetable fish.
• Thursday.Breakfast: 100 grams of cheese Lunch: 2 eggs, 250 grams of vegetable salad Dinner: 150 grams of boiled meat, 200 grams of grilled vegetables.
• Friday.Breakfast: 100 grams of cheese + 2 tablespoons of sour cream (low-fat). Lunch: 200 ml of green borscht. Dinner: 150 g cheese, 250 ml kefir.
• Saturday.Breakfast: 150 g of cereal with milk Lunch: 200 ml of low-fat soup, 3 sandwiches of whole wheat bread, tomatoes, cheese and herbs. Dinner: turkey and buckwheat meatballs 200 g, kefir 250 ml.
• resurrection.Breakfast: Omelette with herbs, tomato and cheese 200 g. Lunch: 150 g of chicken fillet, 250 g of stewed vegetables, coffee without sugar. Dinner: 150 grams of barbecue, 200 grams of vegetables, 250 ml of milk.

You can snack on lettuce leaves, dried fruits, nuts and seeds between meals. For dessert, it is recommended to eat berries and fruits every day. These rules will help you lose weight quickly.

best diet recipes

Low-calorie meals are good for you, keeping you full while losing weight. To diversify your diet, indulge in culinary creativity at least once a week. You can lose 10kg and enjoy new dieting recipes.

Fish steak (91 kcal)

raw material:

• Lean fish (fillet) - 400g;
• onion - 1;
• Parsley - a small bunch;
• Soy sauce - 2 tbsp. lake;
• Salt - a pinch.

Step by step preparation:

• Grind the fillets in a meat grinder and mix with chopped onions and parsley.
• Add soy sauce to the minced meat, add salt and mix the ingredients evenly.
• Using wet hands, cut the prepared mince into slices and place on a nonstick-coated, oiled baking sheet.
• Place in the oven at 180 degrees and bake for 15 minutes.

You can serve fillets with buckwheat, vegetables or pasta. Serving sizes are determined based on the type of weight loss diet.

Pumpkin bisque (15 calories)

The first dish has the delicious taste of pumpkin and spices, is easy to prepare and promotes long-awaited weight loss.raw material:

• Chicken broth/water - 1 liter;
• Pumpkin - 500 g;
• Carrot - 1, medium;
• onion - 1;
• Garlic - 2 cloves;
• salt, dried basil and chili mixture - to taste;
• Crackers and seeds - for eating.

Step by step preparation:

• Chop the carrots, garlic and onions and fry lightly in a greased frying pan.
• Add the peeled and diced squash to the vegetables and sauté for about 5 minutes.
• Place the parboiled vegetables in the pan, pour in 500 ml of broth and cook until tender (15-20 minutes).
• Add spices and salt to pot and blend with an immersion blender until smooth. Dilute with remaining broth to desired consistency.

Serve the soup warm with crackers and seeds.

Vitamin salad (32 calories)

raw material:

• Cabbage - 300 g;
• Apple - 1;
• garlic-cloves;
• A pile of your favorite vegetables, beets and carrots - 100g each;
• Unrefined oil - 1 tbsp. lake;
• Lemon juice - 1 tbsp. lake;
• Salt and pepper to taste.

Step by step preparation:

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

This salad can be prepared without salt and pepper, which is a better option for dieters.

Who is contraindicated in dieting and how to lose weight without dieting

Any dietary restrictions during pregnancy and breastfeeding that are not prescribed by a medical professional are prohibited. Your doctor may recommend fasting for a few days to treat edema or other conditions related to excess weight.In the context of female menopause, severe weight loss measures may also be detrimental to health. Due to significant hormonal fluctuations, methods aimed at losing weight can disrupt the balance of estrogen, causing stress spikes and depressing the nervous system.Dietary restrictions are prohibited in case of internal organ disease or metabolic disorder, except for therapeutic diets approved by a physician.Judging from the reviews of dieters, it is perfectly acceptable to lose the required 10 kilograms of weight in a month through dieting. You need to make an effort to eat diet foods and maintain your drinking habits. Also, don’t neglect exercise and be sure to get enough sleep. When you reach a normal weight, it is important not to lose the weight you gained through dieting. If you continue to eat correctly, the results of losing 10 kilograms will be consolidated and the excess weight will not come back.