An urgent topic for many people is how to lose 10 kg in a month without compromising health. But most fast methods only promise speed to lose weight and do not guarantee well-being, let alone a long-term stable result.
Set goals. 10 kg is not a small number. However, it is not critical and not a month is a short period.
What do we want from effective weight loss?
- Reduce appetite and hunger.
- Say goodbye quickly to excess fat (and not just water left in the tissues! )
- Well-being - both physically and mentally.
- Reach the standard in standard health indicators (routine examinations, ECG, ultrasound for organ systems).
Modern dietetics can help us! Here are the key quick steps to a healthy toned body.
Rule 1: 25 to 50 grams of carbohydrates a day
The key to 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 so relentless? There are three important reasons that are related to insulin, a strong hormone found in our bodies.
- Carbohydrate foods stimulate insulin production. It stimulates the storage of fat in the body. When insulin is normal, the body uses fat for energy.
- With normal insulin, the kidneys actively remove excess fluid from the tissues. We feel relief and a natural diuretic effect.
- A sugar-free and low glycemic index (GI) diet is the most comfortable way to lose weight. We stop the strong feeling of hunger much faster (after all, there is no jump-like insulin in the blood! ).
We appreciate the schedule out of curiosity. Two diets - low carb and low fat.
A diet low in carbohydrates is easier to tolerate, the result is appealing from the first week, and the diet is rich in vitamins and minerals.
Eat meat, vegetables and healthy fats - no empty calories! Isn't it a man's cherished dream?!
The natural bonus to a low carb diet is up to 5kg with a 15kg excess in the first week. Moreover! You can lose 10 kg in one month, even if everything is overweight.
The sugar-avoiding effect has been shown to reduce hunger and satiety. You can slim down and turn on autopilot quickly when creating a menu without any extra will.
What's the point?
By suppressing carbohydrates, we reduce blood insulin levels, reduce appetite, and lose weight without obsessive hunger.
Rule 2: Eat protein, vegetables and fats every time
Every meal (! ) Is made up of proteins, fats and vegetables.
This is the easiest way to comply with a carbohydrate limit of 25 to 50 grams per day. We choose the most useful products and maintain our health even during weight loss.
Below we print out 3 lists and keep in mind the kitchen.
List of protein foods
Check out the variety!
- Animals and poultry: beef, chicken, turkey, pork, etc. Less commonly offal - liver, chicken stomach, etc. ;
- The inhabitants of the sea: shrimp, squid and small fish with different fat content - up to 1, 5 kg. Herring, hake, trout, pink salmon, pollock, cod, yellowfin tuna (including canned in natural juice);
- Natural cottage cheese and kefir with a moderate fat content;
- Chicken and quail eggs.
Protein is the market leader in slimming nutrients. 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 improve;
- Strong immunity is supported.
List of vegetables with low GI
Low glycemic vegetables are also fun:
- All kinds of cabbage (white, red, broccoli, cauliflower, brussels sprouts, kohlrabi);
- Spinach and all kinds of vegetables (arugula, vegetable salad, parsley, dill, shallots);
- Cucumbers, tomatoes, bell peppers;
- Celery, including stalks, black radishes, radishes and daikon;
- Zucchini of all kinds, including zucchini;
- Green beans (asparagus);
- Mushroom;
- Avocado.
Important plus!
Of these ingredients, not even 3 large salads burden us with more than 50 grams of carbs per day.
We crunch juicily and mouth-watering, but stick to a low-carb diet that allows us to lose 10 pounds in a month without compromising our health.
Vitamins and fiber provide adequate bowel cleansing and alertness. With the habit of vegetable salads, we lay the foundations of health from the first steps on the way to a beautiful shape.
Healthy fats
Important!
Do not be afraid of boldness! It is dangerous to combine 2 diets into one. Choose low carb or low fat. By restricting both, your diet will be critically poor and unhealthy.
- Extra virgin olive oil (producer: Greece, Spain);
- Peanut and almond butter;
- pumpkin seed oil (occasionally);
- Cold pressed coconut oil (fry in this oil! );
- Natural butter (small quantities);
- 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 as usual. But think about health.
Increase Omega-3 Fatty Acids In Your Diet!
It is believed that it is beneficial to reduce the intake of omega-6 fatty acids even during the diet. The harmony of omega 3 and 6 is 1: 4. Our normal diet contains 16-20 times more omega 6s. This imbalance increases the risk of stroke, heart attack and premature aging. Weight loss puts a strain on the body. It makes sense to help the body with omega. Therefore, we take fish oil (1-3 teaspoons a day) and only oils that contain no more than 30% omega-6 total fatty acids.
What is a fractional diet?
2 options are right - your choice:
- Twice at about the same volume. Drink clean water between meals.
- Or three main meals (breakfast, lunch, dinner)
The secret of satiety:
All meals are plentiful and slow. Chew it thoroughly! And let's start with a buttered salad. The first piece of protein is only poisoned in the mouth if a third or half of the salad has already been consumed.
How to cook to keep your carb limit?
We use recipes from any 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 great meal where proteins and vegetables are associated with healthy fats. Carbohydrates are kept in the range of 25-50 grams during the day.
Rule 3: 1 hour walking on the street and athletics 3 r / week
The first is mandatory! All words:
1 hour + continuous walk + outside.
Are you used to exhaust fumes? Oh, that's doubtful. Not all cities in Manhattan. In addition, there are plenty of opportunities in the area. Stroll between the houses in a residential area, in a local park, on quiet streets. Go up the nearest outdoor stairs. Walk early in the morning or after 8pm when there are fewer cars.
In extreme cases, walk (! ) On a treadmill, health rider, and any other aerobic exercise machine at a moderate pace on a balcony with a wide open window. No time at all? You will find it! And walk for 40 minutes, but every day!
It’s not a special aerobics, with a pulse that jumps a certain frequency. The main benefits are image change, proven minimum steps for heart health and oxygen. 18% of the oxygen inhaled is consumed by the brain. Without it, it is impossible to maintain a good mood. No mood - weight loss will be automatically sabotaged. And you won’t even notice how it happens.
Second, athletics is not mandatory, but the most effective assistant.
Our goal is 3x strength training per week according to the classic warm-up exercise-stretching pattern.
Now the most interesting thing: you can even learn such a workout at home. We use our weight and super slow workout routine. Fantastic effect on any muscle group without going to the gym.
Abdominal muscles, squats, outbursts.
Stretch every trivial movement for 10-12 seconds and your muscles will tremble from fatigue within 15 minutes. For example, swinging your abdominal muscles off the floor, slowly tearing off each vertebra. Or we squat smoothly, looking at the clock: 10 seconds down, 10 seconds up. And if you linger at the peak for 3-5 seconds, the load will increase again!
Good choice for beginners without compromising health - calanetics and pilates, slow riding on an exercise bike and orbit track with maximum resistance, all types of planks (forward, backward, sideways).
You can go to the gym. But if the "no time to go to the gym" excuse prevents you from linking physical education to weight loss, stop it today! Remember: you can only lose weight with a workout at home.
The advantage of athletics is that the metabolism speeds up for up to a day after training. As well as muscle contouring and collagen production (thanks to the skin! ). And as we walk through the changing landscape, the synthesis of endorphins is activated - the pleasure hormones that allow us not to deviate from the right path.
Conclusion: move on!
Walking outdoors - 1 hour a day. Plus, the best thing is strength gymnastics with any weight (weight will help us! ). Frequency of training - at least 3 times a week, preferably 4 times.
Rule 4: Refill your carbs once a week
This rule is optional. For many people, however, a regulated element of carbohydrate-freeness helps them cope better with weight loss.
What are we doing? Eat carbs on Saturdays or Sundays.
Our job is not to run with light carbs (flour, sugar, honey, sweet desserts). But eat healthy complex carbs, pick up something pleasant and even unusual.
Psychologically, the day of unloading can be the day of new eating experiences. This will help maintain a winning mood. Without simple pleasures, eternal sufferers are not about us!
Carbohydrate for food is used:
- Buckwheat, including greens, millet, rice, quinoa, chickpeas and other leguminous vegetables;
- Sugar vegetables: beets and carrots, better raw, occasionally potatoes, Jerusalem artichokes;
- Fresh fruit, preferably with an average GI - up to 400 grams per day. Grapefruit, apricots, raspberries, currants, pears, plums, cherries, etc.
The key to success is a weekly carbohydrate load.
We can safely think that the weight after the zigzag can jump sharply (up to 2 kg). Do not panic! It will pass quickly when we return to carbohydrate restriction. "Terrible numbers" - most water retention in the tissues and not pure fat.
So what can we afford? If you really want to:
Take 1 day off on carbohydrate zigzag nutrition. Choose high-value carbs, medium GI, high-fiber and healthy nutrients.
Rule 5: Don't get stuck on calories!
It is not enough to eat 7, 000 a day.
However, the priority must be to reduce carbohydrates and achieve a new feeling of fullness. If we follow the "protein + vegetables + healthy fat" rule, we will automatically be in the safe zone of overfishing. The volume gives a big salad, the fat in the sauce gives the food saturation and digestibility, and the meat / fish will be the base.
If you can't do without counting, count online or by phone. The average non-hazardous daily caloric intake for the 1-month weight loss period is 1, 400 kcal for women and 1, 600 kcal for men. But much depends on our physical activity and age.
What's the point?
Not the first question is whether they care about calories. The main focus is on carbohydrates! 25-50 grams per day. All other calories should be obtained from protein and healthy fats.
TOP 7 important assistant
We would prioritize sleep and water. Even this is enough to prevent weight loss problems on the system described. But you can use all 7 life hacks to keep your health down a gram.
- We sleep deeply and enough. We're going to sleep until 11 p. m. Cool, darkest and quietest room, constant supply of oxygen. We sleep for 7-9 hours in a row. Every day. In this way, we prolong our lives and insure ourselves very effectively against "overload" and "downtime". The benefits are provided by three hormones - melatonin, ghrelin and leptin. The first is the hero of the TOP 3 natural defenders against systemic senile inflammation. The second regulates your appetite and arches up if you don’t get enough sleep. The third keeps saturation under control and decreases rapidly as soon as we don’t get enough sleep. Not getting enough sleep? Get ready to crash: biochemistry is against you.
- Drink more water. 20-30 ml for each kilogram of current weight. 300 ml on an empty stomach in the morning. We take a bottle with us during the day and sip between meals. You can drink a large amount of water (1 glass) 15 minutes before a meal.
- We do not reject coffee and tea. Two flat teaspoons is the average safe dose. Benefits: speed up metabolic processes and a choleretic effect in the morning (and this is a good quality bowel cleansing).
- The most protein-rich meal is breakfast. Light green salad, low in 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.
- The fiber is introduced daily. Options - oat bran, flaxseed, custom psyllium, cabbage, radish.
- We do not reject "fat burning products". The name is not exact, but these lists make some sense. Decide for yourself: green tea, sour milk, and very juicy vitamin vegetables and fruits are the most talked about. Keeping in mind the carbs (no more than 50 grams per day! ), We include some heroes in the diet for health side effects (antioxidants, probiotics, etc. )
- Small plates. And if there is a great desire for psychological experimentation, the Chinese will stick. Who managed to get comfortable right away? Note below! We guarantee loud enjoyment.
How fast do we lose 10kg and what bonuses do we get
2, 5-5 kilograms will go away in the first week if you follow all the rules.
Also - 1, 5-2, 5 kg per week, depending on the physiology of the body and experience with weight loss.
What are the patterns in a low carb diet?
Many feel worse in the first 5-7 days. Weight loss beginners lose fat faster. Very fat people can hit the cord for more than a week in a row.
Women lose weight more slowly than men. Depending on the stage of the cycle, women’s weight loss can fluctuate widely - even with equal effort and diet.
But the result of following the rules is inspiring: everyone is running out!
Want to lose weight fast? Don’t starve, but say "No! " Sugars.
To date, large-scale observations have accumulated about positive changes in the body during a low-carbohydrate diet:
- Increased sugar normalizes;
- 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 to live happily even in front of the outlines cherished in the mirror.
A medical consultation is required before changing your diet!
Low carb diets have side effects that can be detrimental to certain chronic diseases and apply restrictions that are too strict for too long.
It is a sensible goal to lose weight without compromising your health. Sick? Have you had an infection lately? Don't know your health? Haven't had a routine test in a long time? First the doctor, then the diet.
We hope you find the recommendations helpful. The rules for weight loss of 10 kg per month are based on the reduction of carbohydrates, daily walking, physical education and general physiological laws on drinking, sleep and psychology. They allow you to say goodbye to unnecessary savings 2 or even 3 times faster than fat reduction and all-calorie diets.