How to lose weight by 10 kg: basic rules, best diets, recommendations
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25.10.2018 Vladimir Comment
When you need to quickly lose a couple of kilograms before important events, all kinds of fasting days on buckwheat, kefir, and apples are relevant. But to achieve more tangible results, they are completely unsuitable, so girls and men resort to more serious long-term methods. So how to lose weight by 10 kg, which way to choose for fast weight loss?
To become the owner of the figure of your dreams, it is not necessary to go to the gym and train until you lose your pulse. Of course, physical activity is needed to correct the body, but you cannot do without proper nutrition, a clearly defined diet and a meal schedule. In this article, you will learn about all the secrets and the most popular weight loss diets.
Myths about weight loss
Modern dietology is literally overgrown with a huge number of myths, stereotypes that prevent most people from reasoning soberly on the topic of weight loss. Here are just a few of the most common misconceptions, dispelling which we can safely expect a change in the position of the arrow of the scales in the downward direction:
- Fasting is the best way to lose weight. In fact, this is absolutely not true. A sharp restriction of incoming nutrients does not lead to weight loss, but, on the contrary, to an emergency storage of any food resources in body fat.
- Eliminating fats from the diet, you can quickly lose weight. Another common misconception. Fats are the most important components that, like proteins and carbohydrates, must be ingested with food. Of course, you don’t need to “overeat” this substance, but saturating your organ systems in the required amount is a prerequisite.
- Dietary supplements, special teas, adsorbents are another effective way to lose weight. All kinds of drugs are not a panacea in the fight against fat. They show themselves well only as an additional component of a complete diet.
- Laxatives, diuretics work great for emergency weight loss. Drugs in this category are intended for one-time daily use, and a sharp decrease in body weight after their use speaks only of bowel cleansing and dehydration.
What do you need to know?
First of all, you must follow all the recommendations of a nutritionist. But if you yourself are not one hundred percent sure that you will succeed, and you will definitely lose those extra pounds, then nothing will work out of your venture. It is not enough to repeat that you want to lose weight, you must be confident in your charm and beauty. Be sure to learn more about your health; pressure, condition of the gastrointestinal tract, blood vessels.
For the reason that very fast weight loss is not good for everyone. Before you begin to fulfill your plans, you need to choose a diet that is acceptable for your body. Nowadays, it is very difficult to cope with the selection of the best and most effective diet. A huge number of diets are offered on various Internet sites. Be vigilant and choose information on pages you know. Read the reviews of people who have tested any of the proposed methods of losing weight on themselves.
Basic rules for losing weight
What methods do not exist today: the apple diet, Osama Hamdiy, various daily unloadings. The list of available programs is endless. Each of them has its own characteristics, nuances of implementation. But, despite the chosen option, it is necessary to adhere to the following rules:
- We exclude from our diet any junk food, starting with fast food and ending with pickles, smoked meats. It is these products that contribute to the formation of body fat, and also adversely affect the work of many organs. Under the ban sweet, flour, fried, canned food, semi-finished products.
- We give up bad habits. The most common are smoking and drinking alcohol. If you refuse this, you will quickly feel relief and improvement in the general condition of the body.
- Before you go on a diet, you should consult with a specialist. Tons of advertising blocks will definitely try to "powder" the brains with loud slogans about guaranteed efficiency. In fact, each system has its own characteristics, as well as contraindications, without knowing which, you can greatly harm yourself. It is better to undergo an examination in advance, talk with a doctor and find out which weight loss option is most suitable in a particular case.
- Having chosen weight loss with the help of a diet menu, we still combine it with physical activity. It is not necessary to buy a subscription to the gym for the most intense workouts, it is enough to regularly go for walks, do exercises in the morning, go to the pool or yoga.
- When the first side effects appear, the condition worsens, we return to the usual menu and visit the doctor to find out the causes of the ailments.
Cereal diet (2 options)
The toughest version of the diet for 10 days is the mono-diet. Experts often call it a detox system. It involves the regular use of cereals rich in vitamins, trace elements and healthy fiber that stimulate the intestines. Weight loss forecast - 10 kg.
Option number 1. Weight loss on buckwheat
In the evening, pour 1 cup of buckwheat with 2 cups of boiling water. Wrap the container with porridge overnight in a towel to steam the cereal. In the morning, divide the porridge into 6 meals and eat it all day. Salt, sugar, oil are prohibited.
Not everyone can survive a 10-day diet on such a super-austere diet. Therefore, the menu is allowed to diversify with low-fat kefir, if desired - with chopped herbs. Norm per day - 1 liter. If you feel weak or feel unwell, stop the diet immediately. If you stand on it for 5 to 7 days, the result will still be noticeable.
Option number 2. Oatmeal weight loss
Immediately make a reservation: we are talking about whole grain cereals. In extreme cases, it is permissible to use flakes in which the properties of oats are maximally preserved. You can easily find them in the store, focusing on the cooking time. It must be at least 15 minutes.
You need to cook oatmeal in the same way as buckwheat - in the evening. Only the ratio of cereals and boiling water is 1:3. Although it will not be a problem if you just boil the cereal. Porridge is eaten without additives. As an indulgence in breaks, eat some fruits or dried fruits. Of the permitted drinks: green or herbal tea, rosehip decoction.
Diets for weight loss by 10 kg
Demand creates supply. This statement is also true during weight loss. There are more and more people striving for an ideal figure every day, and the number of diet programs is constantly growing.
A huge selection of various methods makes it possible to choose a truly suitable option in all areas. Let's get acquainted with the best diets that give excellent results - weight loss of about 10 kg in a short time.
Diet Features
The benefits of the express diet are:
- rapid weight loss;
- short duration;
- simplicity - the entire diet is scheduled for days and meals.
The disadvantages of express weight loss include:
- increased irritability due to constant feeling of hunger;
- weight loss due to the removal of excess fluid from the body and a decrease in muscle mass;
- lack of vitamins and other nutrients can adversely affect the health of hair, nails and skin.
Losing weight on an express diet is not recommended for metabolic disorders, diseases of the gastrointestinal tract, hematopoietic and cardiovascular systems, during lactation, with oncology, pregnancy and viral infections. In the presence of diseases that occur in a chronic or acute form, you should consult a doctor before starting a diet.
The duration of weight loss should not exceed 14 days, otherwise there is a high risk of metabolic and metabolic disorders, which is fraught with uncontrolled weight gain and the development of pain in the digestive organs.
Express weight loss is a fairly effective and effective method of weight loss, it allows you to part with at least 3 kilograms in just a few days. The maximum weight loss is individual, this indicator depends on the duration of weight loss, the choice of diet option and metabolism.
Cabbage diet: 10 kg per week
This original diet program is suitable for those who want to see minus 10 kilograms on the scales and cannot imagine their life without cabbage. From the name it is already clear which product will form the basis of the diet. The diet belongs to the mono category and provides for the following rules:
- At the time of losing weight, we refuse alcohol, salt, sugar, sweet, flour, fatty.
- Daily caloric content - does not exceed 900-1200 Kcal.
- Frequency - no more than once every three months.
- The day is built on three to four main meals with possible snacks, during which you can eat cabbage leaves.
- The stump is strictly prohibited. It absorbs all chemicals, nitrates and other chemicals for vegetable growth.
An example daily menu looks like this:
- Breakfast. We prepare a simple salad of cucumbers and cabbage, drink a tea or coffee drink without the addition of sugar and other sweeteners.
- Dinner. You can cook vegetable soup from broccoli, boil low-fat fish. We drink a glass of freshly prepared rosehip broth.
- afternoon tea. For this meal, a salad of cabbage, carrots, greens and beets with the addition of a drop of vegetable oil is suitable.
- Dinner. For this time of day, you can cook a cabbage salad, boil two small chicken eggs and prepare a glass of fat-free kefir.
As a result, you will not only lose extra pounds, but also normalize the work of the gastrointestinal tract, liver, kidneys and cleanse the blood of toxic substances.
Diet Reviews
Most of the reviews about express diets are positive - such methods are effective, effective and short-lived. A special advantage of fast weight loss is simplicity - you don’t have to cook complex meals and get confused in meals.
The disadvantages of express weight loss include the often occurring feeling of hunger and periodic weakness. Nevertheless, almost everyone who has tried to lose weight using the express system recommends this type of diet and plans to repeat the diets themselves in the future.
Express diet is the best method of body shaping and getting rid of annoying kilograms in the shortest possible time. If you have no contraindications, then feel free to start losing weight using the above methods and in a few days you will be transformed.
Weight loss on the Malysheva diet
This program was developed by an experienced doctor, so we can say with confidence about the effectiveness of the implementation. In just 10 days, minus 10 kilograms easily leaves. The essence of the diet is the preparation of a diet with a maximum total calorie content of not more than 1200 Kcal. Basic rules from Elena Malysheva:
- We refuse butter and vegetable oil and other products with a high calorie content and often incomprehensible chemical composition. Alcohol is also completely prohibited.
- Fractional meals - at least 4 meals, the last of which is held no later than 7 pm.
- Mandatory compliance with the drinking regime - we drink at least one and a half liters of clean water. Other drinks are not included in the set volume.
- Eat slowly, chewing each bite thoroughly.
The menu can be very varied. An example for one day looks like this:
- Breakfast - buckwheat porridge, one boiled egg, vegetable salad and favorite fruit (apple, orange).
- The second breakfast is a light low-fat cottage cheese casserole.
- Lunch - boiled chicken fillet, salad with cabbage and unsweetened tea.
- Dinner - fish baked in the oven with a vegetable side dish and a glass of kefir.
The diet is cruel, but one hundred percent successful
How to lose weight by 10 kg in a week urgently, the question arises before you when you need to fly on vacation, or go to friends for an anniversary. It is necessary to choose a method of removing excess weight so that it does not harm your health and gives a positive result. There is such a diet, though very tough, but effective. On this method of weight loss, almost nothing can be eaten.
- We start to lose weight by drinking, one and a half liters of non-carbonated water per day.
- Then one day drink milk, allowed eight hundred milliliters. Dine on a green apple.
- The next day is drinking.
- On the fourth day you can arrange a holiday; make vegetable salad with butter for three times. Drink two glasses of water or tea.
- The next day, drink milk again.
- On the sixth day, we slowly move on to the usual eating. Half a glass of tea, soft-boiled egg. For a second breakfast, drink some vegetable broth. One hundred grams of green peas, the same amount of dietary meat. Green apple. Afternoon snack and an apple in the evening.
- Last day of the week; low-fat cottage cheese, kefir, tea.
That's the whole diet. This is available to people with great willpower. The result will satisfy you.
How to get out of the diet
The results of the 10-day diet should be tried to maintain. Some women find this stage to be the most difficult. Proper nutrition is the key to not getting better after an express diet.
In the menu of a losing weight woman, there must be foods such as lean meat, whole grain bread, grapefruits and pineapples, cereals from buckwheat and pearl barley or oatmeal.
It is recommended to take a contrast shower every day, try to do exercises or gymnastic exercises. In order for the figure to be slim, grueling workouts are not necessary.
Short distances in express diets:
- Lose weight in five days
- Minus size in three days
Kinds
Consider the most effective express diets with different timing and diet.
For 2 days
The following power plans are recommended.
- Apple
It will take no more than two kilograms of apples per day, divided into three meals. In the morning or afternoon, it is also allowed to eat 100 g of lean meat (steam or boiled). Ideal if the fruit is local. Imported ones may contain a rich set of chemicals for better presentation and preservation.
- cucumber
For two days - a salad of cucumbers, parsley and olive oil. It can be added quite a bit, but vegetables and herbs are allowed in arbitrary quantities. Salt is zero. For breakfast or lunch, you can add boiled chicken fillet salad (100 g).
- Curd
Up to two hundred grams of low-fat cottage cheese every two to three hours. You can sweeten with honey (no more than a teaspoon).
- "Model"
If the thought of food monotony is terrifying, try the following technique. For breakfast and lunch - boiled chicken egg. In the morning a glass of green tea, in the afternoon - pineapple juice. Dinner will be low-fat cottage cheese (150 g) and green tea.
Please note: tea should not be packaged, and juice should not be boxed, as these are highly unnatural products.
For 3 days
Express diet for 3 days is considered today the most effective in terms of the ratio of effort and result.
- By "Cosmopolitan"
For clarity, the menu is presented in the table:
If you strictly follow the recommendations in the table, the dream of "minus 5 kg" becomes a reality even in 3 days.
- juice
The option is quite tough, as it assumes the absence of solid food. It will take two liters of freshly squeezed juice per day. Recommended fruits: apples, pineapples, lemons, oranges, pomegranates. Recommended vegetables: cucumbers, tomatoes, carrots, pumpkins, beets. Beetroot juice cannot be drunk in its pure form. A variety of juices is a must!
- Kefir
In addition to the obvious effect, it has another advantage - you can not cook, because kefir is easy to buy in the store. One and a half liters of drink should be divided into five doses.
- sparing
It got its name due to a certain variety of products. Breakfast options: one boiled egg or 200 ml of yogurt (only natural) plus an apple or banana. For lunch, 200 g of young boiled potatoes or 100 g of low-fat cottage cheese are recommended. For dinner, 50 g of steamed chicken fillet or a little pasta is allowed, always from durum wheat, plus lettuce or fresh tomato. Drink only non-carbonated water. Feeling hungry? It can be drowned out by eating bell peppers or cucumbers.
With good tolerance, a three-day diet can be extended for another day. But remember: the schemes listed above can be applied for a maximum of 4 days. Then you need a smooth exit from the diet, without overeating and passion for low-use foods / dishes.
Express diet for a week
For the patient and disciplined. The options are:
- On yogurt or kefir
Choosing yogurt - immediately reject the numerous jars-boxes with flavoring additives and a long shelf life. It's great if you have a yogurt maker at home.
It will take two liters of kefir / yogurt per day. Divide into five doses. quenching thirst - non-carbonated water.
- On buckwheat
The only food of the day is buckwheat (two kilograms), boiled in water, without salt, sugar and other spices / seasonings. Recommended five to six meals a day, between dinner and going to bed - two hours. Drink only water without gas.
- According to Dukan
The famous Dukan express diet for 7 days gives a relatively small weight loss. But the risk of returning lost kilograms is reduced.
There are no strict guidelines on the quantity or order of eating foods. The cooking method is important - boiling, baking, steaming. It is necessary to exclude all fatty, salty, canned food, flour. The ban includes bananas and grapes, potatoes, beets and legumes. Allowed other fruits and vegetables plus lean meat and poultry, fish, low-carb cereals, bran and dairy products. Drinks - still water, including mineral water, juices, fruit drinks, everything unsweetened.
From Margarita Koroleva
Designed for 9 days and is a combination of three mono-diets, each of which is observed for three days.
- Rice
0.25 kg of long-grain or golden rice should be kept overnight in cold water. Rinse in the morning, pour half a liter of boiling water and boil for a quarter of an hour. Divide into six meals, the last at eight in the evening or a little earlier. In addition to rice, three teaspoons of honey are recommended per day, they are eaten separately and washed down with water.
How to lose weight with the help of psychology
“How to lose weight quickly”, “How to lose weight in a week by ... kg”, “How to lose weight at home by ... kg”, “How to lose weight without diets” - monthly 1.5 million people search for this information on Yandex and 1.5 million man on google. Probably, there is not a single person on this planet who would always be 100% satisfied and satisfied with their weight or their figure. Modern civilization and so-called. “beauty standards” provide stable support for this interest: how can you be satisfied with your figure when thousands of slender and fit women and men are constantly looking at us from TV screens and magazines and showing us their bodies?
Of course, slenderness and smartness are also associated with success, efficiency, popularity, wealth, in a word, we are constantly broadcasting the idea - “ If you are thin, you will be happy!” » Marketers and advertisers of all stripes successfully use this idea to promote their products. Countless dietary supplements, super-programs, fat-burning pills, more and more new diets and other “magic pills” are pouring down on those who are thinking about how to lose weight. Today, one means is considered the most effective and effective way, and tomorrow it will be completely different. How to figure it out?
First of all, it is women who become the target (and often the victim) of this idea . However, in recent decades, there has been an increase in interest in losing weight in men . Just because weight loss and interest in dieting has always been considered the prerogative of women, men are worried about their weight or figure, not particularly spreading about it.
But there is a great danger in this idea: under certain circumstances or peculiarities of physiology and psyche, the process of losing weight is so absorbing that a person becomes a victim: anorexia and bulimia occur in up to 4% of all those who once went on a diet. 90% of them are women. If a strict diet is started in adolescence (before the age of 20), the risk of anorexia increases.
In this article, I am not going to advise any diets or sell any “magic pills”, I will not give recommendations on what specific exercises and how long you need to do in order to quickly and effectively lose weight. In addition, this article is not for those who, at the cost of any effort, managed to lose weight and manage to maintain this weight. You are undoubtedly great, no matter how you achieve this; and this article is for those who still can not. There are many more.
So, since I'm not a nutritionist or a fitness trainer, I'm interested in a slightly different aspect: the psychology of losing weight .
What is the psychology of weight loss?
Human psychology is also an important component in what we eat and how we eat.
Losing weight is usually considered a purely physiological process: losing weight, changing your diet, increasing activity - it's all about human physiology. How about these moments:
- I went on a strict diet, one day I "fell off" - ... and that's it. Did not work. Did not help. Once more. Probably, I will never be able to lose weight, I have no willpower ... I got upset, spat, and gained weight again.
- I started to actively go in for sports, ran on the track for an hour until exhaustion - ... there are no results! Or even weight gain! Disappointed, upset ... and everything returned as it was.
- sat on Atkins, quickly lost weight, but then the weight returned. Then I sat on 2000 calories, on Dukan, on the Pugacheva diet, didn’t eat after six, sat on a sour-milk-protein-nut-Japanese diet, but every time it was the same thing - the weight returned. Diets don't work? Or is there something special just worth finding?
- I was on a diet, but it was the most terrible period in my life: I limited myself in everything, I didn’t go to any event (temptations are everywhere), I was constantly terribly hungry, I couldn’t think about anything else but food. In the end, a year later, everything returned.
- Why do others succeed and I don't? Why can others lose weight very quickly and I can't? What is wrong with me? Why such injustice? Probably not worth trying... I can't control myself.
- I can't live without sweets (flour, meat, salty, fried). I just can not. No diet suits me.
- I can easily lose weight to ... kg, but below this figure it does not work out, no matter what I do.
All this is not physiology. This is real psychology. It “turns on” with you at the slightest fluctuations in motivation, if there is a failure, if you have difficulties with self-control. Don't underestimate her. On the contrary, knowledge of the psychology of losing weight can set you on the right path.
Opinion of doctors and contraindications of the 10-day diet
Nutritionists believe that by adhering to the protein diet, you can get rid of extra pounds. However, at the same time, cholesterol levels rise, and there is an acute lack of energy.
The negative opinion of doctors about mono-diets is due to the fact that losing weight does not tolerate serious dietary restrictions, and the weight quickly returns.
Juice diets, for example, can cause yellowing of the skin and whites of the eyes. Caution should be taken with the idea of limited nutrition in the presence of some contraindications.
Express diet is prohibited in the following cases:
- pregnancy;
- violations of the liver and kidneys;
- digestive problems;
- elevated cholesterol levels;
- pathology of the endocrine system.
The preparation of the diet should be approached responsibly, it is best to discuss the menu with the doctor in advance.
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