How to lose 10 kg in a month without harm to health is a burning topic for many people. But most fast methods only promise 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 the moon is not a short period.
What do we want from effective weight loss?
- Reduce appetite and hunger discomfort.
- Get rid of excess fat quickly (and not just the water that stays in the tissues! )
- Feeling good - both physically and in the mood.
- Reach the norm in standard health indicators (routine tests, ECG, ultrasound for organ systems).
Modern dietetics can help us! Here are the key quick steps to a toned body with good health.
Rule number 1: carbohydrates from 25 to 50 grams per day
The foundation of 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 ruthless? For three important reasons that are related to insulin, a powerful hormone in our body.
- Carbohydrate foods stimulate insulin production. Stimulates the storage of fat in the body. When insulin is normal, the body consumes fats for energy.
- With normal insulin, the kidneys actively remove excess fluid from the tissues. We feel relief and a natural diuretic effect.
- Diets with a sugar elimination and a low glycemic index (GI) meal are the most beneficial for weight loss. We stop feeling very hungry much faster (after all, there are no insulin spikes in the blood! ).
Out of curiosity, let’s estimate the schedule. Two diets - low in carbohydrates and low in fat.
A diet low in carbohydrates is easier to tolerate, the results are satisfactory in the first week, and the diet is rich in vitamins and minerals.
We eat meat, vegetables and healthy fats - no empty calories! Isn't this a cherished dream of a person? !
The natural bonus of a low-carb diet is up to 5 kg in the first week with an excess of 15 kg. Moreover! It is quite possible to lose 10 kg in a month, even if it is all excessive.
A proven effect on sugar avoidance is to reduce hunger and increase satiety. It manages to lose weight without extreme willpower and quickly turns on autopilot when creating menus.
What is the essence?
By reducing carbohydrates, we lower the level of insulin in the blood, reduce appetite and lose weight without obsessive hunger.
Rule number 2: eat protein, vegetables and fats every time
Every meal (! ) Consists of protein, fat and vegetables.
This is the easiest way to adhere to a carbohydrate limit of 25 to 50 g per day. We choose the most useful products and maintain our health in the norm while losing weight.
We print 3 sheets below and keep them in front of our eyes in the kitchen.
List of protein foods
Check out the variety!
- Animals and poultry: beef, chicken, turkey, pork, etc. Less often, viscera - liver, chicken stomachs, etc. ;
- Inhabitants of the sea: shrimp, squid and small fish of different fat content - weighing up to 1, 5 kg. Herring, hake, trout, pink salmon, pollock, cod, yellowfin tuna (including canned food in natural juice);
- Natural cottage cheese and kefir of moderate fat content;
- Chicken and quail eggs.
The leading nutrients for weight loss are proteins. It brings with it many positive changes in well-being from the first days of weight loss:
- Reduced general anxiety;
- Less often night hunger torments;
- Skin, hair, nails get better;
- Strong immunity is maintained.
List of vegetables with low GI
Vegetables with a low glycemic index are also fun:
- All types of cabbage (white, red, broccoli, cauliflower, Brussels sprouts, kohlrabi);
- Spinach and all kinds of greens (arugula, vegetable salad, parsley, dill, garlic);
- Cucumbers, tomatoes, peppers;
- Celery, including stalk, black radish, radish and daikon;
- Zucchini of all varieties, including zucchini;
- Asparagus;
- Mushrooms;
- Avocado.
An important plus!
Even 3 super bulky salads of these ingredients will not burden us with more than 50 grams of carbohydrates per day.
We snore juicy and delicious, but we stay on a low-carb diet that allows us to lose 10 kg in a month without harm to health.
Vitamins and fiber will form adequate bowel cleansing and alertness. With the habit of vegetable salad, we are laying the foundations of health from the first steps on the way to a beautiful figure.
Healthy fats
Bitan!
Don't be afraid of the brave! It is dangerous to combine 2 children into one. Choose either low carb or low fat. Limiting both diets will be critically poor and unhealthy.
- Extra virgin olive oil (producers 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 (moderate);
- Fish oil (as a dietary supplement to increase omega-3 fatty acids).
Don't be surprised: "Where are sunflower and other oils? " You can add them to your diet out of habit. But think about health.
Improve Omega-3 in your diet!
We believe that it is useful to reduce the intake of omega-6 fatty acids even during dieting. The harmony of omega 3 and 6 is a ratio of 1 to 4. Our usual diet is 16-20 times more omega 6. This imbalance increases the risk of stroke, heart attack and premature aging. Weight loss will be followed by fatigue and constant tiredness. It makes sense to help the body with omega. Therefore, we take fish oil (1-3 teaspoons a day) and only those oils in which omega-6 is not more than 30% of all fatty acids.
What is a fractional diet?
2 options are suitable - your choice:
- Twice, approximately equal volume. Drink clean water between meals.
- Or three main meals (breakfast, lunch, dinner)
The secret of fast saturation:
All meals are plentiful and slow. Chew thoroughly! And we start with a butter salad. The first piece of protein is poisoned in the mouth only when one third or half of the salad is eaten.
How to cook to meet the carbohydrate limit?
We use recipes from any protein diet (Ducan, Montignac, Atkins, South Beach, etc. ). Books, blogs, forums: Lots of low carb recipes are always at your fingertips.
Meal summary:
Each of our meals is a big meal, where proteins and vegetables are accompanied by healthy fats. During the day, carbohydrates are kept in the range of 25-50 grams.
Rule number 3: 1 hour walk on the streets and athletics 3 r / week
The first is mandatory! every word:
1 hour + continuous walking + outside.
Are you used to excuses for exhaust fumes? Alas, it is suspicious. Not every city in Manhattan. Moreover, there are many opportunities nearby. Walk between houses in a residential area, in a local park, quiet streets. Climb the nearest outdoor stairs. Walk early in the morning or in the evening after 20: 00 when there are fewer cars.
In extreme cases, walking (! ) On a treadmill, a health rider and any other aerobic exercise device at a moderate pace on a balcony with wide open windows. Don't have time? Find it! And walk 40 minutes, but every day!
It is not about special aerobics with jumping heart rate with a certain frequency. The main benefits are a change of image, a proven minimum step for heart health and oxygen. Up to 18% of inhaled oxygen is consumed by the brain. 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.
Secondly, athletics is an optional, but the most efficient 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 such training even at home. We use our body weight and super-slow exercise routine. Fantastic effect on any muscle group without going to the gym.
Abs, squats, squats.
Stretch each trivial movement for 10-12 seconds, and the muscles will shake with fatigue in 15 minutes. For example, we swing our abs from the floor, slowly tearing off each vertebra. Or we squat smoothly, looking at the clock: down 10 seconds, up 10 seconds. And if you stay at the culmination for 3-5 seconds, then the load increases again!
A good choice for beginners without harm to health - calisthenics and pilates, slow riding a stationary bike and orbital track with maximum resistance, all types of planks (forward, backward, sideways).
You can go to the gym. But if the excuse "no time for the gym" prevents you from linking physical education with weight loss, discard it today! Remember: you can only lose weight by exercising at home.
The advantage of athletics is the acceleration of metabolism after training, up to one day. As well as muscle shaping and collagen production (your skin will be grateful! ). And when you walk with a change of landscape, the synthesis of endorphins is activated - the hormone of joy, which allows us not to deviate from the right path.
Conclusion: movement!
Outdoor walk - 1 hour a day. In addition, the best thing is strength gymnastics with any weight (body weight will help us! ). Training frequency - at least 3 times a week, best 4.
Rule number 4: Carbohydrate intake once a week
This rule is not mandatory. 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 not to run on light carbohydrates (flour, sugar, honey, sweet desserts). But eat healthy complex carbohydrates, pick up something pleasant and even unusual.
Psychologically, a day of relief can be a day of new experiences in food. This will help maintain a winning mood. Eternal sufferers without the simple joys of existence are not about us!
For carbohydrate foods we use:
- Buckwheat, including celery, millet, rice, quinoa, chickpeas and other legumes;
- More sugary vegetables: beets and carrots, better raw, occasionally potatoes, artichokes;
- Fresh fruit, preferably with an average GI - no more than 400 grams per day. Grapefruit, apricots, raspberries, currants, pears, plums, cherries, etc.
The main secret of success is to fill up on carbs only once a week.
We are calm due to the fact that the weight can jump abruptly (up to 2 kg) immediately after the zigzag. Don't panic! It will quickly disappear when we return to carbohydrate limits. "Terrible numbers" - primarily water retention in tissues, not pure fat.
So what can we afford? If you really want:
Dedicate 1 day off to zigzag carbohydrates in your diet. Choose high-value sources of carbohydrates, medium GI, rich in fiber and healthy nutrients.
Rule no. 5: don't stick to calories!
It is not enough to eat 7, 000 a day.
But the priority should be to cut down on carbs and look for a new feeling of satiety. When we follow the rule "protein + vegetables + healthy fat", we automatically go to a safe zone for overeating in calories. The volume gives a great salad, the fat in the sauce gives satiety and digestibility to the dish, and the meat / fish becomes the base.
If you can't do without counting, count online or on the phone. The average non-dangerous limit of daily calorie intake during the weight loss period for 1 month is 1400 kcal for women, 1600 for men. But a lot depends on our physical activity and age.
What is the essence?
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 must be obtained from protein and healthy fats.
TOP 7 important assistants
We would put sleep and water first. Even this is enough to prevent weight loss problems on the described system. But you can use all 7 life hacks so that your health does not drop a gram.
- We sleep deeply and enough. We go to bed by 11: 00. Cold, darkest and quietest room, constant supply of oxygen. We sleep in a row from 7 to 9 p. m. Every day. In that way, we prolong life and very effectively insure ourselves against "overload" and "failures". Three hormones provide benefits - melatonin, ghrelin and leptin. The first hero is the TOP 3 natural protector against systemic senile inflammation. Others control your appetite and grow when you don't get enough sleep. The third keeps the satiety under control and drops quickly, as soon as we don't get enough sleep. No proper sleep? Prepare for a collision: biochemistry is against you.
- We drink more water. From 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 with us and sip between meals. Large portions of water (1 glass) can be drunk 15 minutes before meals.
- We do not refuse coffee and tea. Two flat teaspoons is an average safe rate. Pros: acceleration of metabolic processes and choleretic effect in the morning (and this is a high-quality bowel cleansing).
- The richest meal in protein is breakfast. A light salad of greens, low in fat and high in protein, so it will speed up our weight loss by up to 30%! Compared to those who do not focus on protein in the morning.
- We introduce fiber every day. Options - oat bran, flaxseed, unique psyllium, cabbage, radish.
- We do not reject "fat burning products". The name is not correct, but it makes sense in these lists. Judge for yourself: mostly green tea, sour milk and very juicy vitamin vegetables and fruits are mentioned. Keeping in mind carbohydrates (no more than 50 grams a day! ), Some of the heroes are introduced into the diet for health side effects (antioxidants, probiotics, etc. )
- Small plates. And if the craving for psychological experiments is great, then Chinese chopsticks. Who managed to settle down right away? Comment below! We guarantee loud enjoyment.
How fast we will lose 10 kg and what bonuses we will get
2, 5 to 5 kilograms will disappear in the first week, if you follow all the rules.
Next - from 1, 5 to 2, 5 kg per week, depending on the physiology and experience of your body in weight loss.
What are the patterns in the results of a low-carb diet?
Many people will feel worse in the first 5-7 days. Beginners lose weight faster. Very obese people can be hit with a whip for more than a week in a row.
Women lose weight more slowly than men. Depending on the phase of the cycle, weight loss in women can vary significantly - 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! " Sugars.
To date, there have been extensive observations of positive changes in the body during a diet with limited carbohydrate intake:
- Increased sugar returns to normal;
- Lipidogram - in harmony (triglycerides and "bad" cholesterol decrease, "good" cholesterol increases);
- High blood pressure stabilizes 5 points lower without medication;
- And a good mood helps you live happily even before the cherished outlines in the mirror.
Consult a doctor before changing your diet!
A low-carbohydrate diet has side effects that can be detrimental to certain chronic diseases and overly strict restrictions for too long.
The sober goal is to lose weight without harming your health. Are you sickHave you had an infection recently? Don't know your health level? Haven't you been doing routine tests for a long time? First the doctor, then the diet.
We hope you find the recommendations useful. The rules on how to lose 10 kg per month without harm to health are based on carbohydrate reduction, daily walking, athletic physical education and the general laws of physiology on drinking, sleeping and psychology. They will allow you to get rid of excess savings of 2 and even 3 times faster than diets that reduce fat and take into account every calorie.