How to lose 10 kg in one month without harm to health is an urgent topic for many people. But most of the quick methods only promise the speed of weight loss and do not guarantee well-being, let alone a stable result for a long time.
Let's define the goals. 10 kg cannot be called a small number. At the same time, it is not critical, and a month is not a short time.
What do we want from effective weight loss?
- Reduce appetite and hunger pains.
- Say goodbye to excess fat quickly (and not just tissue water! )
- Feeling good - both physically and in mood.
- Achieve the norm on standard health indicators (routine tests, EKG, ultrasound for organ systems).
Modern dietetics can help us with this! Here are the most important quick steps to having a toned body in good health.
Rule number 1: Carbohydrates of 25 to 50 grams per day
The basis for success is the removal of glucose, fructose, sucrose and all starchy foods. Simply put, with sweets, flour, cereals and fruits with a high glycemic index.
Why is it so reckless? For three important reasons linked to insulin, a powerful hormone in our body.
- Carbohydrate foods stimulate insulin production. It stimulates fat storage in the body. When insulin is normal, the body uses fat for energy.
- With regular insulin, the kidneys actively remove excess fluid from the tissue. We feel relief and a natural diuretic effect.
- Diets with the elimination of sugar and low glycemic index (GI) meals are the most convenient weight loss methods. We stop feeling very hungry much faster (after all, there are no insulin spikes in the blood! ).
We evaluate the schedule out of curiosity. Two diets - low carbohydrate and low fat.
A low-carbohydrate diet is easier to digest, the results are gratifying in the first week, the diet is rich in vitamins and minerals.
We eat meat, vegetables and healthy fats - there are no empty calories! Isn't that a cherished dream of someone? !
The natural bonus of a low-carb diet is up to 5 kg in the first week with an excess of 15 kg. Besides that! It is quite possible to lose 10 kg in a month, even if everything is overweight.
A proven effect of avoiding sugar is a reduced feeling of hunger and an increased feeling of satiety. Manages to get lean without extreme willpower and quickly engages the autopilot while creating the menu.
What's the bottom line?
By reducing carbohydrates, we lower blood insulin levels, reduce appetite, and lose weight without obsessive-compulsive hunger.
Rule # 2: Eat proteins, vegetables, and fats every time
Every meal (! ) Consists of proteins, fats and vegetables.
This is the easiest way to adhere to a carbohydrate restriction of 25 to 50 g per day. We choose the most useful products and keep our health in order while we lose weight.
We print out 3 lists below and keep them in front of our eyes in the kitchen.
List of high protein foods
Discover the diversity!
- Animals and poultry: beef, chicken, turkey, pork, etc. More rarely, offal - liver, chicken stomachs, etc. ;
- Sea creatures: shrimp, octopus and small fish with different fat content - weight up to 1. 5 kg. Herring, hake, trout, pink salmon, saithe, cod, yellowfin tuna (including canned in natural juice);
- Natural cottage cheese and moderate fat kefir;
- Chicken and Quail Eggs.
The leading provider of slimming nutrients is protein. It brings many positive changes in well-being from the first days of losing weight:
- Reduced General Anxiety;
- Night hunger torments less often;
- Skin, hair, nails get better;
- Strong immunity is supported.
List of low GI vegetables
Low glycemic vegetables are also fun:
- All types of cabbage (white, red, broccoli, cauliflower, Brussels sprouts, kohlrabi);
- Spinach and all kinds of vegetables (rocket, vegetable salad, parsley, dill, wild garlic);
- Cucumbers, tomatoes, peppers;
- Celery, including stems, black radish, radish, and daikon;
- Zucchini of all kinds, including zucchini;
- Green beans (asparagus);
An important plus point!
Even 3 super bulky salads made from these ingredients won't burden us with more than 50 grams of carbohydrates per day.
We crack juicy and tasty, but stick to a low-carb diet that allows us to lose 10 kg in a month without harming our health.
Vitamins and fiber ensure adequate colon cleansing and vigilance. With the habit of vegetable salads, we lay the foundations of health from the first steps on the way to a beautiful figure.
Do not be afraid of the brave! It is dangerous to combine 2 diets into one. Choose either low-carb or low-fat. Limiting both makes the diet critically ill and unhealthy.
- Extra virgin olive oil (manufacturer Greece, Spain);
- Peanut and almond butter;
- Pumpkin seed oil (occasionally);
- Cold-pressed coconut oil (fry in this oil! );
- Natural butter (small amount);
- Walnuts, almonds, sunflower seeds and pumpkin seeds (in moderation);
- Fish oil (as a dietary supplement to increase omega-3 fatty acids).
Don't be surprised, "Where are the sunflower and other oils? " You can add them to your diet out of habit. But think about your health.
Improving the Omega-3 Fatty Acids in Your Diet!
We think it makes sense to reduce the intake of omega-6 fatty acids while you are dieting. 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 burden on the body. It makes sense to help the body with omegas. Therefore we take fish oil (1-3 teaspoons per day) and only those oils in which omega-6 does not make up more than 30% of all fatty acids.
What is Fractional Diet?
2 options are suitable - your choice:
- Approximately the same volume twice. Drink clean water between meals.
- Or three main meals (breakfast, lunch, dinner)
The secret of fast satiety:
All meals are plentiful and slow. Chew Thoroughly! And we start with a salad with butter. The first piece of protein is only poisoned in the mouth after a third or half of the salad has been eaten.
How to cook to meet the carbohydrate restriction
We use recipes from every protein diet (Ducan, Montignac, Atkins, South Beach, etc. ). Books, blogs, forums: many low-carb recipes are always at hand.
Summary of meals:
Each of our meals is a large meal where proteins and vegetables are accompanied by healthy fats. During the day, the carbohydrates are kept in the range of 25-50 grams.
Rule number 3: 1 hour walk on the street and athletics 3 r / week
The first is a must! Every word:
1 hour + continuous walking + outside.
Are you used to running out of excuses? Unfortunately it is doubtful. Not every city is Manhattan. In addition, there are many options in the area. Stroll among houses in a residential area, in a local park, along quiet streets. Go up the next flight of stairs. Go early in the morning or after 8: 00 p. m. when there are fewer cars.
In extreme cases, walk (! ) On a treadmill, a health rider and any other aerobic exercise machine at a moderate pace on a balcony with the windows wide open. No time at all? Find! And run for 40 minutes, but every day!
It is not about special aerobics with an erratic heart rate with a certain frequency. The main benefits are the change in the picture, the proven minimum of steps for heart health and oxygen. Up to 18% of the oxygen we breathe is used up by the brain. Without them, it is impossible to keep a good mood. No mood - weight loss is automatically sabotaged. And you won't even notice how it happens.
Second, athletics is an optional but most effective assistant.
Our goal is strength training 3 times a week according to the classic warm-up-exercise-stretching pattern.
Now the most interesting thing: You can master a workout like this at home. We use our body weight and a super slow exercise routine. Fantastic effect on any muscle group without going to the gym.
Abs, squats, lunges.
Stretch any trivial movement for 10-12 seconds, and the muscles will be trembling with exhaustion in 15 minutes. For example, we swing the abdominal muscles off the floor and slowly tear off each vertebra. Or we crouch down gently and look at the clock: 10 seconds down, 10 seconds up. And if you stay at the culmination point for 3-5 seconds, the load increases again!
A good choice for beginners without harm to health - calanetics and pilates, slow riding on an exercise bike and an orbital track with maximum resistance, all types of planks (forward, backward, sideways).
You can go to the gym. But if the "no gym time" excuse prevents you from combining physical education with weight loss, drop it today! Remember: the only way to lose weight is by exercising at home.
The benefit of athletics is that post-workout metabolism accelerates for up to a day. Likewise, muscle contouring and collagen production (skin will thank you! ). And when hiking with changes in the landscape, the synthesis of endorphins is activated - happiness hormones that enable us not to deviate from the right path.
Hiking outdoors - 1 hour a day. Strength gymnastics with any weight is also best (body weight helps us! ). Exercise frequency - at least 3 times a week, preferably 4.
Rule number 4: Carbohydrate intake once a week
This rule is optional. However, for many people, the controlled element of being carbohydrate-free helps them cope with weight loss better.
What are we doing? We eat carbohydrates on Saturday or Sunday.
Our job is not to consume light carbohydrates (flour, sugar, honey, sweet desserts). But eat healthy complex carbohydrates and ingest something pleasant and even unusual.
Psychologically, a day of unloading can be a day of new eating experiences. This will help maintain a winning mood. Eternal sufferers with no simple joys of being have nothing to do with us!
For carbohydrate food we use:
- Buckwheat, including greens, millet, rice, quinoa, chickpeas and other legumes;
- More sugary vegetables: beets and carrots, better raw, occasionally potatoes, Jerusalem artichoke;
- Fresh fruit, preferably with an average GI - no more than 400 grams per day. Grapefruits, apricots, raspberries, currants, pears, plums, cherries, etc.
The main secret of success is carbohydrate loading only once a week.
We are reassured that immediately after the zigzag the weight can jump sharply (up to 2 kg). No panic! It will go away quickly once we get back to the carb restrictions. "Terrible numbers" - mostly tissue retention and not pure fat.
So what can we afford? If you really want:
Devote 1 day to a carbohydrate zigzag in your diet. Choose quality sources of carbohydrates, a medium GI, high fiber, and healthy nutrients.
Rule # 5: Don't get hung up on calories!
Not enough to eat 7, 000 a day.
But the priority should be to cut down on carbohydrates and pursue a new feeling of satiety. If we follow the rule of "protein + vegetables + healthy fat", we automatically go into the safe zone for excessive calorie intake. The volume makes a large salad, the fat in the sauce gives the dish satiety and digestibility and the meat / fish becomesto the base.
If you can't do without counting, count online or on your phone. The average safe limit on daily calorie intake during weight loss for 1 month is 1400 kcal for women and 1600 kcal for men. But a lot depends on our physical activity and our age.
What's the bottom line?
The first question is not whether you care about calories. The main focus is on carbohydrates! 25 to 50 grams per day. All other calories must be obtained from protein and healthy fat.
TOP 7 important helpers
We would put sleep and water first. This is also sufficient to avoid problems with losing weight on the system described. But you can use all 7 life hacks so that your health doesn't drop a gram.
- We sleep deeply and sufficiently. We go to bed until 11 p. m. Coolest, darkest and quietest room, constant supply of oxygen. We sleep 7 to 9 hours in a row. Daily. In this way we extend our life and insure ourselves very effectively against "overloads" and "failures". The benefits are provided by three hormones - melatonin, ghrelin, and leptin. The first is the hero of the TOP 3 natural protectors against systemic inflammation of old age. The second controls appetite and increases in height when you are not getting enough sleep. The third keeps satiety under control and drops off quickly once we don't get enough sleep. No real sleep? Prepare for a Crash: Biochemistry is against you.
- We drink more water. From 20 to 30 ml for every kilogram of current weight. 300 ml in the morning on an empty stomach. During the day we carry a bottle with us and sip in between. Large servings of water (1 glass) can be drunk 15 minutes before meals.
- We do not refuse coffee and tea. Two flat teaspoons is the average safe rate. Advantages: acceleration of metabolic processes and choleretic effect in the morning (and this is a high-quality colon cleansing).
- The most protein-rich meal is breakfast. A light salad of greens, some fat and lots of protein to speed up our weight loss by up to 30%! Compared to those who don't focus on protein in the morning.
- We introduce fiber every day. Options - oat bran, flaxseed, unique flea seeds, cabbage, radish.
- We do not oppose "fat burning products". The name is incorrect, but these lists make some sense. Judge for yourself: usually green tea, sour milk and very juicy vitamin vegetables and fruits are mentioned. Taking into account carbohydrates (no more than 50 grams per day! ), We introduce some of the heroes into the diet for the sake of health side effects (antioxidants, probiotics, etc. ).
- Small plates. And if the desire for psychological experiments is great, then stay Chinese. Who made himself comfortable right away? Comment below! We guarantee a loud joy.
How quickly will we lose 10 kg and what bonuses we will get
2. 5 to 5 kilograms will go away in the first week if you follow all the rules.
Next - from 1. 5 to 2. 5 kg per week, depending on your body's physiology and experience in losing weight.
What Are the Patterns in the Results of a Low Carb Diet?
Many people feel worse for the first 5-7 days. Weight loss beginners lose fat faster. Very fat people can hit with plumb bobs for more than a week in a row.
Women lose weight more slowly than men. Weight loss in women can vary greatly depending on the stage of the cycle - even with the same level of exercise and diet.
But the result of following the rules is impressive: Everyone loses weight!
Do you want to lose weight quickly? Don't starve, just say "No! " Sugar.
So far, there have been extensive observations of positive changes in the body from a low-carbohydrate diet:
- Increased sugar normalizes;
- Lipidogram - in harmony (triglycerides and "bad" cholesterol decrease, "good" cholesterol increases);
- Without medication, high blood pressure stabilizes 5 points lower;
- And a good mood also helps to live happily in front of the cherished contours in the mirror.
Medical advice is required before changing your diet!
Low carb diets have side effects that can be detrimental to certain chronic diseases and too long restrictions.
A sober goal is to lose weight without harming your health. Are you sick? Have you recently had an infection? You do not know your state of health? You haven't had routine checkups in a long time? First the doctor, then the diet.
We hope you find the recommendations useful. The rules for safely losing 10 kg per month are based on reducing carbohydrates, taking a daily walk, physical education and the general laws of physiology on drinking regime, sleep and psychology. They will allow you to say goodbye to excess savings 2 or even 3 times faster than diets that reduce fat and take every calorie into account.