How to lose 10 kg in a month without harming your health is a matter of urgency for many people. But most fast methods only promise speed of weight loss and do not guarantee fitness, let alone a lasting result for a long time.
Let’s define the goals. A small figure of 10 kg cannot be given. 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 hunger and the discomfort of hunger.
- Say goodbye quickly to excess fat (and not just lingering water in the tissues! )
- Feeling good - physically and in the fog.
- Find the norm in standard health indicators (routine tests, ECG, ultrasound for organ systems).
Modern dietetics can help us! Here are the quick steps to a toned body with good health.
Rule number 1: carbohydrates from 25 to 50 grams per day
It is the basis for the successful removal of glucose, fructose, sucrose and all starchy foods. Simply add, down with sweets, flour, cereals and fruits that have a high glycemic index.
Why is he so ruthless? For three important reasons related to insulin, 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 up fat for energy.
- With normal insulin, the kidneys remove too much fluid from the tissues. We feel relief and natural diuretic effect.
- Diets to eliminate sugars and low glycemic index (GI) meals are the most comfortable weight loss. We stop feeling strong hunger much faster (after all, insulin is not in the blood! ).
Out of curiosity, let’s evaluate the schedule. Two diets - low in carbohydrates and low in fat.
It's easier to tolerate a low - carbohydrate diet, the results are already pleasant in the first week, the diet is rich in vitamins and minerals.
We eat healthy meat, vegetables and fats - there are no empty calories! Isn't this a wonderful dream for someone?!
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 completely overweight.
A proven effect of sugar avoidance is reduced hunger and increased satiety. It manages to slim down without much effort and quickly turn on the autopilot while forming the menu.
What is the bottom line?
By cutting back on carbohydrates, we lower blood insulin levels, reduce appetite and lose weight without obsessive hunger.
Rule # 2: Eat proteins, vegetables and fats every time
Every meal (! ) Consists of proteins, fats and vegetables.
This is the easiest way to meet a carbohydrate restriction of 25 to 50 g per day. We choose the most useful products and keep our health to the norm while losing weight.
We print out 3 lists 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 common, offal - liver, chicken stomach, etc. ;
- Inhabitants of the sea: shrimp, squid and small fish of varying fat content - weight 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 with a moderate fat content;
- Chicken and quail eggs.
It is the leader in protein-diluted nutrients. It brings with it many positive changes in fitness from the first days of losing weight:
- Reduced general anxiety;
- Less often a nightmare torment;
- Skin, hair, nails become better;
- Strong immunity is supported.
Low GI Vegetable List
Low-glycemic vegetables 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, wild garlic);
- Cucumbers, tomatoes, bell peppers;
- Celery, including stem, black radish, common radish and daikon;
- Zucchini of all kinds, including zucchini;
- Green beans (asparagus);
- Mushrooms;
- Avocado.
Plus important!
Even 3 super bulky salads from these ingredients will not load more than 50 grams of carbohydrates per day.
We squeeze juicy and mouth-watering, but we stay on a low-carb diet that allows us to lose 10 kg in a month without harming our health.
Vitamins and fiber will be an adequate cleanser and alert. With the habit of vegetable salads, we lay the foundations of health from the first steps on the path to a beautiful figure.
Healthy fats
Important!
Don't be afraid of the bold! It is dangerous to combine 2 diets in one. Choose either low carbs or low fat. By limiting both, the diet will be bad and unhealthy.
- Extra virgin olive oil (producers of 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-3s).
Don’t be surprised: "Where are sunflower and other oils? " You can add them to your diet out of habit. But think of health.
Enhance Omega-3s in your diet!
We believe it is beneficial to reduce the intake of omega-6 fatty acids even during the diet. The compromise between omegas 3 and 6 is a ratio of 1 to 4. Our normal diet is 16-20 times more omega 6. This imbalance increases the risk of stroke, heart attack and early aging. Losing weight is a burden on the body. It is logical to help the body with omegas. Therefore, we take fish oil (1-3 teaspoons per day) and only those oils that do not contain omega-6 more than 30% of all fatty acids.
What is fractional nutrition?
There are 2 suitable options - your choice:
- Twice, about the same amount. Drink clean water between meals.
- Or three main meals (breakfast, lunch, dinner)
The secret to fast satiety:
All meals are plentiful and slow. Chew well! And we start with a salad with butter. The first piece of protein is poisoned in the mouth only when the third or half of the salad has already been eaten.
How to cook to meet 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 your fingertips.
Summary of meals:
Each of our meals is a great 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 street and 3 r / week athletics
A must first! All words:
1 hour + continuous walk + outdoors.
Are you using excuses to leak gas? Alas, it's suspicious. Manhattan is not every city. Moreover, there are many opportunities around. Walk between houses in a residential area, in a local park, along quiet streets. Walk up the nearest outdoor stairs. Walk early in the morning or in the evening after 8: 00 when there are fewer cars.
In extreme cases, walking (! ) On a tread mill, health rider and any other moderate speed aerobic exercise machine on a balcony with wide open windows. No time at all? Get! And walk for 40 minutes, just every day!
It does not apply to special aerobics with a jumping heart rate with a certain frequency. The main benefits are picture change, the minimum proven steps for heart health and oxygen. The brain consumes up to 18% of inhaled oxygen. It is impossible to maintain a good mood without it. No mood - there will be automatic sabotage of weight loss. And you won’t even notice how it happens.
Second, athletics is an optional but most effective assistant.
Our strength training goal is 3 times a week according to the classic warm-up-fitness-stretching pattern.
Now the most interesting thing: you can even master such practice at home. We use our body weight and a very slow fitness routine. Great effect on any muscle group without going to the gym.
Abs, squats, lunges.
Stretch each random movement for 10-12 seconds, and the muscles will shake with fatigue in 15 minutes. For example, we swing the abs off the floor, slowly rubbing each vertebra. Or we do a gentle squat, looking at the clock: down for 10 seconds, up for 10 seconds. And if you go to the peak point for 3-5 seconds, then the load increases again!
Good choice for beginners without harm to health - calanetics and Pilates, slow riding a fitness bike and orbital track with maximum resistance, all types of planks (forward, reverse, lateral).
You can go to the gym. But if the excuse "no time for the gym" prevents you from linking physical education to weight loss, drop it 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. In addition to muscle contouring and collagen production (the skin will thank you! ). As we walk through a change in the landscape, the synthesis of endorphins - hormones of joy - is activated, allowing us not to deviate from the right path.
Conclusion: bog!
Walking outdoors - 1 hour per day. In addition, strength gymnastics is best with any weight (body weight will help us! ). Frequency of work - at least 3 times a week, 4 if possible.
Rule number 4: load in carbohydrates once a week
This rule is optional. For many people, however, the controlled aspect of carbohydrate freedom helps them cope better with weight loss.
What are we doing? On Saturday or Sunday we eat carbohydrates.
Our task is to keep light carbohydrates on (flour, sugar, honey, sweet desserts). But eating healthy complex carbohydrates, picking up something pleasant and even unusual.
Psychologically, a day of unloading can be a day of new food experiences. This will help maintain a winning attitude. Eternal suffering does not belong to us without simple consolation!
For carbohydrate food we use:
- Buckwheat, including greens, millet, rice, quinoa, chickpeas and other legumes;
- More sugary vegetables: beets and carrots, better raw, occasional potatoes, Jerusalem artichokes;
- Fresh fruit, average GI preferred - no more than 400 grams per day. Grapefruits, apricots, raspberries, currants, pears, plums, cherries, etc.
The key to success is to load carbohydrates only once a week.
We are calm about the fact that the weight immediately after the zigzag can jump sharply (up to 2 kg). Do not be worried! It will go away quickly when carbohydrate restriction restrictions come back to us. "Terrible number" - mostly water retention in tissues, and not pure fat.
So what can we pay? If you really want to:
Spend 1 day off with a carbohydrate zigzag in nutrition. Choose high-value sources of carbohydrates, medium GI, high in fiber and healthy nutrients.
Rule # 5: Don't hang on to calories!
Eating 7 miles daily is not enough.
But cutting carbs and cultivating a whole new feeling should be a priority. When we follow the "protein + vegetables + healthy fat" rule, we automatically go to the safe zone to overeat. The volume makes a great salad, the fat in the sauce adds satiety and digestibility to the dish, and the meat / fish becomes the base.
If you can't do without counting, count online or by phone. The average non-dangerous limitation 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 our age.
What is 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 healthy protein and fat.
TOP 7 important helpers
We would put sleep and water first. Even this is enough to prevent problems with weight loss on the system described. But you can use all 7 life hockey so that your health does not drop even a gram.
- We sleep deeply and soundly. We go to bed until 23: 00. Cool, darkest and quietest room, constant supply of oxygen. We sleep in a row from 7 to 9 hours in a row. Every day. In this way we extend our lives and effectively insure against "overloads" and "breakdowns". Provides three hormones benefits - melatonin, ghrelin, and leptin. The first is the hero of TOP 3 natural defenders against systemic inflammation. The second controls appetite and wakes up when you are not getting enough sleep. The third satiety keeps it under control, and drops quickly, as soon as we do not get enough sleep. Not sleeping properly? Prepare for crash: biochemistry is against you.
- We drink more water. From 20 to 30 ml per 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. The average safe rate is two flat teaspoons. 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 vegetables, low in fat and high in protein, so that our weight loss speeds up to 30%! Compared to those who do not focus on morning protein.
- We introduce fiber daily. Options - oat bran, flaxseed, unique psyllium, cabbage, radish.
- We do not dismiss "fat burning products". The name is not exact, but there is some meaning in these lists. Judge for yourself: mostly mentioned green tea, sour milk and vegetables and very juicy vitamin fruits. Keeping in mind the carbohydrates (no more than 50 grams per day! ), We bring some of the heroes into the diet for side health benefits (antioxidants, probiotics, etc. )
- Small plates. And if the craving for psychological experiments is great, then Chinese sticks. Who got comfortable right now? Comment below! We guarantee high joys.
How fast we lose 10 kg and the bonuses we get
If you follow all the rules, you lose between 5 and 5 kilograms in the first week.
More - from 1. 5 to 2. 5 kg per week, depending on the physiology and experience of your body in losing weight.
What are the patterns in low-carb diet results?
Many people will feel worse in the first 5-7 days. Beginners will lose weight faster fat loss. Very fat people can hit plumbing lines for more than a week in a row.
Women lose weight slower than men. Depending on the stage of the cycle, weight loss in women can fluctuate greatly - even with the same effort and diet.
But the result that follows the rules inspires: everyone loses weight!
Want to lose weight fast? Don't starve, just say "No! " Sugars.
To date, large-scale observations have been collected about positive changes in the body during a diet with limited carbohydrates:
- Increased sugar returns to normal;
- Lipidogram - in unison (reduces triglycerides and "bad" cholesterol, raises "good" cholesterol);
- High blood pressure stabilizes 5 points lower without medication;
- And a good mood helps to live happily even before those who respect you in the mirror.
Before changing your diet, a consultation with a doctor is required!
Low carb diets have side effects that can be detrimental to certain chronic diseases and restrictions that are too hard for too long.
A sober goal is to lose weight without harming your health. Are you sick? Have you had an infection recently? You do not know your health level? Haven't you had routine tests in a long time? The doctor first, then the diet.
We hope you find the suggestions useful. The rules on how to lose 10 kg per month without harm to health are based on reducing carbohydrates, daily walking, athletic physical education and the general laws of physiology of drinking regimen, sleep and psychology. They allow you to say goodbye to excess 2 savings, or even 3 times faster than diets that cut fat and include all calories.