Diet to lose 10kg

A 10kg weight gain does not necessarily mean obesity. However, it has a strong negative impact on a woman's mental state, as it often "ruins" her figure.Further changes in eating behavior can lead to continued weight gain and negative health effects. In order to improve your figure and lose "extra" 10 kilograms, you can adopt special dietary recommendations.

Lose 10kg - the best period

Targeted weight loss means a certain amount of stress on the body, associated with a reduction in nutrient supply and changes in metabolism.In order to reduce the negative impact on the human body, the following characteristics need to be paid attention to during the optimal period:

• Many dietary recommendations "promise" rapid weight loss in a short period of 7 to 10 days - in fact, such rapid weight loss is only possible with an almost complete cessation of the supply of nutrients to the body. fraught with serious metabolic disorders and consequent health effects.
• Obese people may experience dramatic weight loss accompanied by swelling of the soft tissue (subcutaneous tissue) - this is due to the loss of fluid in the swollen tissue, which also has no overall health benefits. Yes, you can get a few massages and reduce your calorie intake, which will give immediate results, but at the cost of less swelling.
• The best time to lose 10 pounds is considered to be a period of timeat least 1 month– Over a period of time, with appropriate implementation of dietary recommendations in the context of increased physical activity, the body gradually adapts to the new metabolic conditions. This does not have a negative impact on the human body. Most progressive weight loss diets will gradually remove toxic compounds and reduce atherosclerotic plaque (cholesterol deposits) in arterial blood vessels, thereby significantly improving a person's health.

It is possible to moderately lose 10 kilograms in at least 1 month, which will not only improve your figure but also your overall health.

Before making lifestyle changes, it is important to lose weight under a doctor's supervision and pass all necessary tests.

1, 200 calories a week menu

The daily energy value of food is 1200 kcal, which allows a negative energy balance (more calories burned than consumed), for which a bland diet should be adopted. This means that the input energy is insufficient to maintain the normal functioning of all vital processes in the body, which forces the body to use reserve energy.Negative energy balance results in progressive reduction of lipid (fat) reserves in subcutaneous fat and weight loss. The 1-week weight loss menu with a caloric content of 1, 200 calories is as follows:

meal time	plate	Weight, volume in grams or milliliters (calorie content in kilocalories).
on Monday
breakfast	fresh apple celery	160 (42)
	Boiled asparagus and egg white omelet	160 (46)
	Radish and Scallion Salad with Low-Fat Yogurt	100 (35)
	green tea	200 (17)
Lunch	baked apple	1 item (65)
	Yogurt with added grains	125 (93)
dinner	Fish soup (low-fat fish) with vegetables (potatoes, onions, carrots)	255 (109)
	Turkey Meatballs in Tomato Sauce	100 (182)
	Cucumber, tomato and herb salad	130 (25)
	Dried fruit preserves	200 (93)
Afternoon tea snacks	fresh cucumber slices	110 (12)
	Kefir	200 (82)
dinner	Boil chicken breast	100 (132)
	Celery, Pineapple and Walnut Salad with Low-Fat Yogurt	150 (202)
	blueberry tea	200 (17)
Tuesday
breakfast	low fat cheese	150 (83)
	Carrot and pumpkin salad with walnuts and yogurt	130 (165)
	Pomegranate juice	200 (83)
Lunch	kiwi	2 items (72)
	Green tea with jasmine	200 (17)
dinner	Mushroom Low Fat Sour Cream Cabbage Soup	250 (68)
	Stewed cod with onions and carrots	100 (67)
	Boiled Cauliflower with Herbs	150 (34)
	Gooseberry preserves	200 (75)
Afternoon tea snacks	orange	1 item (57)
	low fat yogurt	125 (84)
dinner	Turkey Stroganov	100 (172)
	Bell pepper, cucumber and herb salad with low-fat yogurt	130 (43)
	Bergamot Tea	200 (19)
Wednesday
breakfast	Egg White Casserole with Vanilla	100 (63)
	Sliced lettuce, cucumber, and green vegetables	150 (21)
	Cocoa and milk	200 (63)
Lunch	banana	1 item (123)
	green tea	200 (17)
dinner	Mushroom Barley Soup	250 (109)
	Beef stew with onions and olives	100 (135)
	Stewed Zucchini and Vegetables	150 (38)
	Candied raisins	200 (97)
Afternoon tea snacks	pear	1 item (64)
	low fat yogurt	125 (86)
dinner	Boiled beef tongue	75 (173)
	Boil broccoli and vegetables	150 (37)
	Green tea with thyme and honey	200 (48)
Thursday
breakfast	Asparagus Protein Omelet	150 (58)
	tomato salad	100 (23)
	whole wheat toast	30 (53)
	coffee with milk	200 (26)
Lunch	pear	1 item (64)
	bio kefir	200 (81)
dinner	Fish and Beef Stew Soup	250 (104)
	Fried chicken steak	100 (132)
	Sauerkraut salad with onions and vegetable oil	100 (69)
	lemon juice	200 (53)
Afternoon tea snacks	orange	1 item (57)
	low fat yogurt	125 (86)
dinner	Cabbage rolls with ground beef, carrots and onions	200 (237)
	Green Pepper Herb Salad	100 (27)
	chamomile tea	200 (17)
Friday
breakfast	Soaked lightly salted herring	55 (76)
	Boiled potatoes with green onions and dill	150 (148)
	Chicory drink with milk	200 (34)
Lunch	Baked Apples Stuffed with Cheese	1 item (108)
	Raspberry milk cocktail	200 (73)
dinner	Cabbage soup made with fresh cabbage and herbs	250 (64)
	Bell Pepper Beef Stew	100 (118)
	Celery, Cucumber and Scallion Salad with Low-Fat Yogurt	130 (36)
	Dried apricot preserves	200 (68)
Afternoon tea snacks	Grapefruit	1 item (47)
	low fat yogurt	125 (86)
dinner	Casserole made from fish fillets	200 (101)
	Sliced cucumber and lettuce leaves	150 (19)
	Green tea with jasmine	200 (17)
Saturday
breakfast	Omelette prepared with parmesan cheese	100 (155)
	Tomato and Herb Salad	150 (38)
	coffee with milk	200 (23)
Lunch	apple	1 item (67)
	Kefir with raspberries	200 (82)
dinner	Broccoli Herb Soup	250 (67)
	Boil chicken breast	100 (115)
	Stewed cabbage with carrots	150 (53)
	Gooseberry preserves	200 (73)
Afternoon tea snacks	Dried pineapple	75 (189)
	green tea	200 (17)
dinner	Cod Protein Casserole	100 (76)
	Dill, celery, arugula salad with lemon juice.	150 (45)
	rooibos tea	200 (17)
Sunday
breakfast	Boiled eggs with scallions and herring	1 item (107)
	green peas and vanilla	100 (55)
	black tea	200 (17)
Lunch	banana	1 item (127)
	green tea with honey	200 (47)
dinner	Canned fish, potato and herb soup	250 (112)
	Boil chicken breast	100 (114)
	Stewed Zucchini and Vegetables	150 (38)
	Apple preserves	200 (78)
Afternoon tea snacks	orange	1 item (57)
	low fat yogurt	125 (86)
dinner	Braised Turkey Breast with Carrots, Green Peppers and Onions	100 (131)
	tomato salad	150 (37)
	Green tea with mint and honey	200 (48)

Weekly meals are approximate; it gives you an idea of entrees, quantities and calorie content. When making recommendations to lose 10 kg, it is important to consider the following features:

• Almost all foods with a low energy value are allowed. Give preference to plant-based foods, lean meats (rabbit, chicken, turkey, beef) and dairy products (ryazhenka, kefir, yogurt).
• It is recommended to steam or boil food. Stewing and baking are allowed. It is not recommended to eat fried food. Which has more calories.
• Foods with higher energy value, such as fatty fried meats and easily digestible carbohydrates, were excluded.
• In order to better absorb food and reduce the burden on the digestive system, it is recommended to eat more times (at least 5 times a day). Portions should be kept small.
• The last meal should be no later than 4 hours before expected bedtime.
• The body should consume enough fluids, which can reduce the severity of hunger between meals.

The 7-day menu is suitable for healthy people with slight weight gain. It is believed that consuming 1, 200 calories a day can help with weight loss without harming health. If pathological processes occur in the organs and structures of the gastrointestinal tract, the attending physician can correct the diet. In order to lose an individual's weight more quickly, the energy value of the diet can be reduced to less than 1200 kcal.

diet type

When using a variety of diets, the calorie content of food can be reduced and metabolism quickly restructured to "burn" fat. Each diet is characterized by the predominance of certain foods in the diet:

• oatmeal diet– The main product is oatmeal, which is characterized by a low energy value and a beneficial effect on the digestive system organs. To fully supply the body with vitamins, the diet should be supplemented with fruits and vegetables. Depending on the amount of food consumed, this diet can result in weight loss of up to 10 kilograms in a short period of time (7 to 10 days).
• curd diet– Cottage cheese contains complete proteins and mineral salts. It has beneficial effects on the liver, stomach and intestines. To provide the body with vitamins, supplement the diet with fruits, vegetables and other dairy products. This diet can help you lose up to 800 grams of weight per day.
• Cucumber diet– Recommendations aimed at rapid weight loss by drastically limiting the energy value of food intake. At the same time, due to the properties of fresh cucumbers, an adequate supply of vitamins and minerals can be maintained. Typically, the cucumber diet is short-term (fast "cucumber" days, 3 days of diet, including fruit and dairy products, for one week). Significant weight loss can be achieved with a ten-day diet.
• kefir diet– The main food is kefir, which contains essential amino acids, some mineral salts and bacterial representatives of the normal intestinal microflora. Fruits and vegetables must be added to the diet as they are necessary to provide the body with vitamins and minerals. This diet can help you lose excess weight within a few weeks.
• cabbage diet– Cabbage is a healthy plant; it contains vitamins (mainly B complex), fiber and minerals. A strict and efficient diet was prescribed, with only cabbage to be eaten for three days. In other cases, it is recommended to add small amounts of other foods to the diet to provide the body with necessary nutrients.
• buckwheat diet– This technology allows you to lose weight effectively and quickly; buckwheat contains a large amount of vitamins, minerals and plant fiber. When using dietary recommendations long-term for more than 3 days, be sure to add other foods to the diet. This is necessary to prevent future negative health effects.
• potato diet– Despite the high starch content and energy value of potatoes, their dominance in the diet allows for significant weight loss. This product contains starch, plant fiber, vitamins B and C.
• protein diet– Protein is the main synthetic material; it is part of all cellular structures and intercellular substance. Dietary recommendations include eating foods that contain mostly protein. These include cultured dairy products, eggs, fish and lean meats. With the help of diet, it is possible to lose 3-5 kg of weight in a week. Recommendations for long-term use require the inclusion of plant ingredients in the diet, which must contain vitamins and plant fibers.
• rice diet– In most Asian countries, rice is a staple in most ethnic dishes. It has adsorbent properties; it effectively binds and removes various exogenous (from outside) and endogenous (formed in the structure of the digestive system) toxins from the intestines. With long-term use, other foods must be included in the diet, especially vegetables and fruits. With the help of advice, you can lose 3-5 kg of weight in a relatively short period of time.
• beetroot diet– How to lose 5kg in one week. Beets are a good absorbent. It also contains vitamins and minerals. Long-term use of the diet requires the inclusion of protein and vitamins in the diet.
• Apple diet– Fresh fruit contains no fat and contains very few easily digestible carbohydrates, so it is low in calories. Apples are rich in water-soluble vitamins and plant fiber. Pectin is a part of the fruit that helps cleanse the intestines. Following a strict diet can result in significant weight loss within a week. After a few days, in addition to apples, other foods must be added to the diet in small amounts.
• no carb diet– Carbohydrates are organic compounds that are the primary energy substrate. They participate in various types of exchanges. The breakdown of fat and the release of energy can only occur in the presence of carbohydrates ("fat burns in the fire of carbohydrates"). The diet includes eliminating sweets and starchy foods from the diet. Small amounts of vegetable fiber are allowed in fruits and vegetables. The main foods are meat, milk, eggs and fish. With the help of a carbohydrate-free diet, it is possible to lose more than 10 kilograms in just 1 month.
• british food– The recommendations will be implemented within 21 days; they mean alternating the intake of protein foods (lean meat, fish, eggs, milk) and vegetables. Proper nutrition can help you lose 3 to 10 kilograms.

The main features of popular rapid weight loss diets are listed in the table below:

diet	Time period, number of days	How much weight can you lose, in kilograms?
oatmeal	7	5-6
curd	7	2-5
cucumber	7	5
Kefir	7-9	3-5
cabbage	3-7	3-4
Buckwheat	7-14 days	5-6
Potato	3-14	2-7
protein	7	3-5
rice	7-12	3-7
Beetroot	7	4-5
apple	7	3-7
carb free	7	2-5
English	twenty one	7-10

There are also some lesser-known effective diets for losing weight in a relatively short period of time, including:

• vegetarian diet– Includes only vegetables and fruits. Its use is not recommended due to the lack of complete protein containing essential amino acids in the diet. Fruit-based diets, which exclude vegetables from the diet, are particularly prominent.
• fish diet– The basis is low-fat fish and products made from it; weight loss occurs within the same time frame as with a protein diet.
• Pearl barley diet– Includes barley and small amounts of other long-term foods.
• tomato or tomato diet– Contains only tomatoes, which negatively affects the digestive system and the structure of the entire body, causing a weight loss of 5 kg after 10 days.
• dill diet– The basis is mainly the use of dill and cucumber, which allows you to lose 4 kg of weight in 10 days.
• orange diet– The basis of the diet is oranges, which, while providing sufficient vitamins, allow for a significant restriction of calories. There are no reliable data on the timing of weight loss when using the recommendations.
• Yogurt diet– A great choice to provide the body with complete protein. Lose 5kg in 7-14 days.
• pumpkin diet– Pumpkin is a vegetable that contains some vitamins, protein, plant fiber and a small amount of carbohydrates. This diet allows you to lose 5 kilograms of weight in 10 days. It is recommended to add vegetables, fruits and a small amount of meat to the diet.
• water diet fast weight loss– "Strict diet", i. e. fasting and a diet consisting only of water. It essentially represents fasting, so its use is not recommended. There is a risk of irreversible changes and negative health consequences.
• keto diet– A variant of dietary advice, the essence of which is to exclude carbohydrates from the diet while increasing the content of fat and protein. Thus, "burning" of endogenous lipids and formation of ketone bodies can be achieved. This diet is believed to be harmless to health. However, doctors generally don't recommend its use because of significant changes in metabolism. With the help of the keto diet, you can lose 5-7 kg of weight per week.

For emergency weight loss, a crash diet can be used, which is any choice of eating only one appropriate food item for a short period of time (not exceeding 7 days).

quit dieting

Quitting a diet involves the process of gradually increasing caloric intake and dietary variety. This is necessary to prevent weight regain and metabolic changes in conditions of zero or positive energy balance. To do this, you should limit or better eliminate fried, fatty foods and alcohol from the diet and increase physical activity (exercise in the morning, walking in the fresh air).

How to save results

To prevent duplication of hiring in the future, it’s important to follow some simple advice:

• Limit caloric intake by reducing the amount of easily digested carbohydrates.
• Increase physical activity (exercise in the morning, walk in the fresh air during the day).
• Eat at least 5 meals a day, but keep them small and frequent.
• Eat dinner 4 hours before expected bedtime.

Adhering to these recommendations throughout your life will not only allow you to maintain your weight at a constant, optimal level, but also maintain your health.

Exercise to lose 10kg

In order to successfully lose 10 kilograms at home, it is recommended to perform several physical exercises, which will help you quickly "burn" fat reserves in the subcutaneous tissue:

• running– Exercising for 10-15 minutes a day will burn a lot of calories while reducing the size of fat tissue evenly throughout the body. Depending on a person's weight, running for 10 minutes (at a speed of 10 kilometers per hour) will "burn" 100 to 150 kcal.
• swim– Physical activity involves all muscle groups, which has a positive effect on their tone and accelerates the disappearance of fat reserves.
• walk– It is best to walk for half an hour in a fresh air place, this has a positive effect and allows you to speed up the weight loss process. Walking for one hour consumes 200 to 300 calories.
• abdominal exercises– Lie on your back, lift your head and bend your legs. The number of calories burned depends on the type of exercise (interval or circuit).
• Increased tension in thighs and buttocks– Incomplete squat (squatting on an imaginary bench).

Nutritionist's advice

Rapid weight loss can also have adverse effects. Therefore, in order to achieve the harmonious unity of weight loss and health, nutritionists have given some useful suggestions:

• It is important to choose the best diet based on several basic criteria - ensuring gradual weight loss over a considerable period of time (at least 1 month) and providing the body with adequate amounts of all vitamins, minerals and complete proteins.
• Combine implementation of dietary recommendations with increased physical activity.
• Frequent, small meals reduce the functional load on the organs of the digestive system and minimize the intensity of hunger pangs.
• Eat dinner 4 hours before going to bed, during which the energy obtained from food is consumed and not stored in the form of subcutaneous fat.

Before starting any diet, it is recommended to consult a nutritionist. He will choose appropriate weight loss measures for people with various concomitant conditions (cardiovascular, endocrine diseases, metabolic disorders) on a case-by-case basis.