How to lose weight by 10 kg in a month without harming health is a topical issue for many people. However, most quick methods promise only the rate of weight loss and do not guarantee well-being, let alone a stable result for a long time.
Let's define goals. 10 kg cannot be called a small figure. At the same time, it is not critical, and a month is not a short period.
What do we want from effective weight loss?
- Reduce appetite and hunger discomfort.
- Say goodbye quickly to excess fat (and not just water that lingers in the tissues! )
- Feeling good - both physically and in the mood.
- Achieve the norm in standard health indicators (routine examinations, ECG, organ system ultrasound).
Modern nutrition can help us! Here are the key quick steps to get a toned body and good health.
Rule number 1: Carbohydrates from 25 to 50 grams per day
The key to success is the removal of glucose, fructose, sucrose and all starchy foods. Simply put down with sweets, flour, cereals and fruits with a high glycemic index.
Why is it so ruthless? For three important reasons, insulin is a powerful hormone in our body.
- Carbohydrate foods stimulate insulin production. It stimulates the storage of fat in the body. When insulin is normal, the body uses fat to produce energy.
- With normal insulin, the kidneys actively remove excess fluid from the tissues. We feel relief and a natural diuretic effect.
- Diets with sugar excretion and a low glycemic index (GI) are the most comfortable for weight loss. We stop feeling hungry much faster (after all, there are no insulin jumps in the blood! ).
Curiosity, let's evaluate the schedule. Two diets - low in carbohydrates and low in fat.
A diet low in carbohydrates is easier to tolerate, the results are pleasing in the first week, the diet is rich in vitamins and minerals.
We eat meat, vegetables and healthy fats - no empty calories! Isn't this a man's cherished dream? !
A low-carb diet is up to 5 kg in the first week if you weigh more than 15 kg. In addition! It is quite possible to lose 10 kg in a month, even if it is all overweight.
The proven effect of sugar avoidance is reduced hunger and increased satiety. It manages to become slim without extreme willpower and quickly turn on the autopilot, creating a menu.
What's the point?
By reducing carbohydrate intake, we lower blood insulin levels, reduce appetite and lose weight without obsessive hunger.
Rule 2: Eat protein, vegetables and fat every time
Each meal (! ) Consists of protein, fat and vegetables.
This is the easiest way to comply with a carbohydrate limit of 25 to 50 g per day. We choose the most useful products and maintain normal health while we lose weight.
Below we print 3 lists and keep them in front of our eyes in the kitchen.
List of protein foods
Check out the diversity!
- Animals and poultry: beef, chicken, turkey, pork, etc. Uncommon offal - liver, chicken stomach, etc. ;
- Marine inhabitants: shrimp, squid and small fish of various fat contents - weight up to 1, 5 kg. Herring, hake, trout, pink salmon, pollack, cod, yellowfin tuna (including canned in natural juice);
- Natural curd and kefir with moderate fat content;
- Chicken and quail eggs.
The leader in slimming nutrients is protein. He brings with him many positive changes in his well-being from the first days of losing weight:
- Reduced general anxiety;
- Uncommonly, night hunger suffers;
- Skin, hair, nails get better;
- Strong immunity is supported.
List of low GI vegetables
Low glycemic vegetables are also fun:
- Cabbages of all kinds (white, red, broccoli, cauliflower, Brussels sprouts, kohlrabi);
- Spinach and all kinds of greens (arugula, vegetable salad, parsley, dill, wild garlic);
- Cucumbers, tomatoes, peppers;
- Celery, including stalk, black radish, radish and daikon;
- Zucchini of all kinds, including zucchini;
- Green beans (asparagus);
- Mushrooms;
- Avocado.
An important plus!
Even 3 extra large salads from these ingredients will not burden us with more than 50 grams of carbohydrates a day.
We crunch juicy and mouth-watering, but keep a low carb diet that allows you to lose 10 kg in a month without harming your health.
Vitamins and fiber will provide adequate bowel cleansing and alertness. With the habit of vegetable salads, we lay the foundation for health from the first steps towards a beautiful figure.
Healthy fats
Important!
Don't be afraid of boldness! It is dangerous to combine 2 diets into one. Choose low carb or low fat. Restricting both will make the diet critically poor and unhealthy.
- Extra virgin olive oil (producers Greece, Spain);
- Peanut and almond butter;
- pumpkin seed oil (sometimes);
- Cold pressed coconut oil (fry in this oil! );
- Natural butter (small quantities);
- Walnuts, almonds, sunflower seeds and pumpkin seeds (in moderation);
- Fish oil (as a dietary supplement to increase omega-3).
Don’t be surprised, "Where are the sunflowers and other oils? " You can add them to your diet out of habit. But think about health.
Increase Omega-3 In Your Diet!
We believe that it is beneficial to reduce the intake of omega-6 fatty acids even during the diet. The harmony of omega 3 and 6 is a ratio of 1 to 4. Our normal diet contains 16-20 times more omega 6. This imbalance increases the risk of stroke, heart attack and premature aging. Losing weight is a strain on the body. It makes sense to help the body with omegas. That's why we use fish oil (1-3 teaspoons a day) and only those oils that contain no more than 30% omega-6 fatty acids.
What is a fractional diet?
There are 2 options - your choice:
- Twice, approximately equal volume. Drink clean water between meals.
- Or three main meals (breakfast, lunch, dinner)
The secret of quick satiety:
All meals are rich and slow. Chew well! And we start with a salad with butter. The first piece of protein in the mouth is poisoned only after a third or half of the salad has been eaten.
How to cook to comply with carbohydrate restriction?
We use recipes from any protein diet (Ducan, Montignac, Atkins, South Beach, etc. ). Books, blogs, forums: Many low-carb recipes are always at hand.
Food Summary:
Each of our meals is a great meal, with protein and vegetables accompanied by healthy fats. Carbohydrates are kept in the range of 25-50 grams during the day.
Rule number 3: 1 hour walk down the street and athletics 3 r / week
The first is a must! Each word:
1 hour + continuous walk + outside.
Are you used to exhaust excuses? Unfortunately, this is questionable. Not every city is in Manhattan. In addition, there are many opportunities around. Walk between houses in a residential area, in a local park, on quiet streets. Go up the nearest open-air stairs. Go early in the morning or evening after 20: 00 when there are fewer cars.
In extreme cases, walking (! ) On the treadmill, the health rider and any other aerobics trainer at a moderate pace on the balcony with wide windows open. No time at all? Find it! And walk for 40 minutes, but every day!
This is not a special aerobic exercise with a jump pulse at a certain frequency. The main benefits are image change, proven minimum steps for heart health and oxygen. The brain consumes up to 18% of the oxygen it inhales. Without it, it is impossible to maintain a good mood. No mood - there will be automatic weight loss sabotage. And you won't even notice how it happens.
Second, athletics is optional, but the most effective helper.
Our goal is strength training 3 times a week according to the classic warm-up-exercise-stretching scheme.
Now the most interesting thing: you can learn such a workout even at home. We use our body weight and a particularly slow exercise routine. Works great on any muscle group without going to the gym.
Abs, squats, squats.
Stretch every slight movement for 10-12 seconds and your muscles will shake from fatigue in 15 minutes. For example, we swing the abs off the floor, slowly tearing off each vertebra. Or squat smoothly, looking at the clock: down 10 seconds, up 10 seconds. And if you are 3-5 seconds late at the climax, the load will increase again!
Good choice for beginners without harm to health - calanetics and pilates, slow cycling and orbital track with maximum resistance, all types of boards (forward, reverse, side).
You can go to the gym. But if the excuse of "not having time for the gym" doesn't link physical education to weight loss, give it up today! Remember: you can only lose weight by doing home workouts.
The advantage of athletics is the acceleration of metabolism after training, up to a day. As well as muscle contouring and collagen production (your skin will thank you! ). And by changing the landscape, the synthesis of endorphins is activated - hormones of joy that allow you not to deviate from the right path.
Conclusion: move!
Outdoor walks - 1 hour a day. In addition, strength training with any weight is best (body weight will help us! ). Training frequency - at least 3 times a week, preferably 4.
Rule number 4: load carbohydrates once a week
This provision is optional. However, for many people, the controlled element of carbohydrate freedom helps them cope better with weight loss.
What are we doing? We eat carbs on Saturday or Sunday.
Our task is to refrain from light carbohydrates (flour, sugar, honey, sweet desserts). But eat healthy composite carbohydrates, taking in something pleasant and even unusual.
Psychologically, the day of unloading can be a day of new food experiences. This will help maintain a winning mood. Eternal sufferers without the simple joys of existence are not for us!
For carbohydrate foods we use:
- Buckwheat, including green, millet, rice, quinoa, chickpeas and other leguminous vegetables;
- More sugary vegetables: beets and carrots, better unprocessed, sometimes potatoes, Jerusalem artichokes;
- Fresh fruit, preferably with an average GI - no more than 400 grams per day. Grapefruit, apricots, raspberries, currants, pears, plums, cherries, etc.
The key to success is a carbohydrate load only once a week.
We are calm that the weight can jump up quickly (up to 2 kg) immediately after the zigzag. Do not panic! It will disappear quickly as soon as we return to carbohydrate limits. "Terrible numbers" - mainly water retention in the tissues, not pure fat.
So what can we afford? If you really want to:
Take 1 day off for a zigzag carbohydrate diet. Choose high-quality carbohydrate sources, a medium GI, high-fiber and healthy nutrients.
Rule 5: Don't get excited about calories!
It is not enough to eat 7 thousand every day.
However, the priority must be to reduce carbohydrates and achieve a new feeling of satiety. By following the "protein + vegetables + healthy fats" rule, we're automatically in a safe, high-calorie eating zone. The volume gives a great salad, the fat in the sauce gives the food saturation and digestibility, and the meat / fish becomes the basis.
If you can't do without counting, count online or on your phone. The average non-hazardous daily caloric intake for a 1-month weight loss period is 1, 400 kcal for women and 1, 600 kcal for men. But a lot depends on our physical activity and age.
What's the point?
Whether you care about calories is not the first question. The main focus is on carbohydrates! 25 to 50 grams per day. All other calories should come from protein and healthy fats.
TOP 7 important helpers
We would put sleep and water first. Even this is enough to eliminate the problems of weight loss in the described system. But you can use all 7 life hacks so that your health does not fall by a gram.
- We sleep deeply and enough. Let's go to bed until 23: 00. Cooler, darker and quieter room, constant supply of oxygen. We sleep for 7 to 9 hours in a row. Daily. In this way, we prolong our lives and take out "congestion" and "collapse" very effectively. The benefits are provided by three hormones - melatonin, ghrelin and leptin. The first is the hero of the TOP 3 natural defenses against systemic senile inflammation. The second controls your appetite and gets up when you don't get enough sleep. The third controls saturation and decreases rapidly as soon as we do not get enough sleep. Not having proper sleep? Prepare for an accident: biochemistry is against you.
- We drink more water. 20 to 30 ml for each kilogram of current weight. In the morning on an empty stomach 300 ml. During the day we carry a bottle and sip between meals. Large portions of water (1 glass) can be drunk 15 minutes before eating.
- We do not give up coffee and tea. Two flat teaspoons is the average safe rate. Pros: speed up the metabolic process and a choleretic effect in the morning (and this is a quality bowel cleanser).
- The most protein-rich meal is breakfast. Light greens salad, a little fat and a lot of protein to accelerate our weight loss by up to 30%! Compared to those who do not concentrate on protein in the morning.
- We introduce fiber every day. Options - oat bran, linseed, unique psyllium, cabbage, radishes.
- We do not give up "fat burning products". The name is not exact, but these lists make sense. Judge for yourself: green tea, sour milk and very juicy vitamin vegetables and fruits are mostly mentioned. Keeping in mind the carbohydrates (no more than 50 grams a day! ), We introduce some heroes to the diet to improve health (antioxidants, probiotics, etc. ).
- Small plates. And if the desire for psychological experiments is great, then the Chinese will stick. Who managed to feel comfortable right away? Comment below! We guarantee loud pleasure.
How fast will we lose 10 kg and what bonuses will we get
From 2, 5 to 5 kilograms will disappear in the first week if you follow all the rules.
Then - from 1, 5 to 2, 5 kg per week, depending on your body physiology and experience of weight loss.
What Are The Models Of A Low Carb Diet?
Many people will feel worse in the first 5-7 days. Beginners lose fat faster fat. Very fat people can be hit with a plumb line for more than a week in a row.
Women lose weight more slowly than men. Depending on the stage of the cycle, weight loss in women can fluctuate greatly - even with equal effort and diet.
But the result of following the rules is inspiring: everyone is losing weight!
Want to lose weight fast? Don't starve, but say no!
To date, large-scale observations of positive changes in the carbohydrate diet have been accumulated:
- Increased sugar returns to normal;
- Lipidogram - in harmony (triglycerides and "bad" cholesterol levels decrease, "good" cholesterol levels increase);
- High blood pressure stabilizes 5 points below without medication;
- And a good mood helps to live happily even before the cherished contours in the mirror.
A doctor's consultation is required before changing your diet!
Low carb diets have side effects that can be detrimental to certain chronic diseases and excessively severe restrictions for too long.
A sensible goal is to lose weight without harming your health. Are you sick? Have you recently had an infection? Don't know your health? Haven't you had a routine check in a long time? First the doctor, then the diet.
We hope you find the suggestions helpful. The rules for losing 10 kg per month without harm to health are based on carbohydrate reduction, daily walking, sporty physical education and general physiological laws on drinking, sleep and psychology. They will allow you to say goodbye to excess savings 2 or even 3 times faster than a diet that reduces fat and takes into account every calorie.