How to lose 10 kg in a month without harm to health is an urgent topic for many. But most of the quick methods promise only speedy weight loss and do not guarantee well-being, let alone stable results for a long time.
Let's define the goal. 10 kg can not be called a small number. At the same time, it is not critical, and a month is not a short time.
What do we want from effective weight loss?
- Reduces appetite and uncomfortable hunger.
- Quickly say goodbye to excess fat (and not just water left in the tissues! )
- Feeling good - both physically and in the mood.
- Achieving 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 basis for success is eliminating glucose, fructose, sucrose, and all starchy foods. Simply put, lower it with sweets, flour, cereals, and fruits with a high glycemic index.
Why so cruel? For three important reasons related to insulin, a powerful hormone in our bodies.
- Carbohydrate foods stimulate insulin production. It stimulates fat storage 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 natural diuretic effect.
- A diet with a low sugar elimination and a low glycemic index (GI) diet is the most convenient weight loss diet. We stop feeling strong hunger faster (after all, there is no insulin spike in the blood! ).
Out of curiosity, let's evaluate the schedule. Two diets - low carb and low fat.
Diets with less carbohydrates are easier to tolerate, the results are pleasant in the first week, a diet rich in vitamins and minerals.
We eat meat, vegetables and healthy fats - no empty calories! Isn't this the dream of a loved one? !
The natural bonus of a low carb diet is up to 5 kg in the first week with an excess of 15 kg. Even more so! It is quite possible to lose 10 kg in a month, even if all of them are overweight.
The proven effect on sugar avoidance is to reduce hunger and increase satiety. Managed to slim down without great effort and quickly turn on autopilot while forming menus.
What's the point?
By reducing carbohydrates, we lower blood insulin levels, reduce appetite and lose weight without feeling overly hungry.
Rule #2: eat protein, vegetables and fat all the time
Each meal (! ) consists of protein, fat and vegetables.
This is the easiest way to stick to a carbohydrate restriction of 25 to 50 g per day. We choose the most useful products and keep our health normal while we lose weight.
We print out 3 lists below and keep them before our eyes in the kitchen.
List of protein foods
See variety!
- Animals and poultry: beef, chicken, turkey, pork, etc. Less often, offal - liver, chicken belly, etc. . ;
- Inhabitants of the sea: shrimp, squid and small fish of different fat content - up to 1. 5 kg in weight. Herring, hake, trout, pink salmon, pollock, cod, yellowfin tuna (including canned foods in natural juices);
- Natural cottage cheese and kefir with moderate fat content;
- Chicken and quail eggs.
The leader in slimming nutrition is protein. He brought many positive changes in well-being from the first days of weight loss:
- Reduce general anxiety;
- Less torments of night hunger;
- Skin, hair, nails get better;
- Strong immunity is supported.
List of Low GI Vegetables
Low-glycemic vegetables are fun too:
- All types of cabbage (white, red, broccoli, cauliflower, Brussels sprouts, kohlrabi);
- Spinach and all kinds of vegetables (arugula, salad greens, parsley, dill, wild garlic);
- Cucumbers, tomatoes, peppers;
- Celery, including stalks, black radishes, common and daikon radishes;
- Zucchini of all varieties, including zucchini;
- Green beans (asparagus);
- Mold;
- Avocado.
An important plus!
Even 3 super large salads of these ingredients will not load us more than 50 grams of carbohydrates per day.
We are crunchy and delicious, but stick to a low carb diet that allows us to lose 10 kg in a month without jeopardizing our health.
Vitamins and fiber will form adequate intestinal cleansing and alertness. With the habit of vegetable salads, we lay the health foundation of the first step on the road to a beautiful figure.
healthy fat
Important!
Don't be afraid of the brave! It is dangerous to combine 2 diets into one. Choose low carb or low fat. By limiting both, the diet will be very bad and unhealthy.
- Extra virgin olive oil (Greek, Spanish manufacturer);
- peanut and almond butter;
- Pumpkin seed oil (sometimes);
- Chilled coconut oil (fry in this oil! );
- Natural butter (small amount);
- Walnuts, almonds, sunflower seeds and pumpkin seeds (in moderation);
- Fish oil (as a dietary supplement to increase omega-3).
Do not be surprised: "Where are sunflower and other oils? " You can add them to your diet out of habit. But think about health.
Increase Omega-3 in Your Diet!
We believe it is beneficial to reduce intake of omega-6 fatty acids even during dieting. The compatibility 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. 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 oils whose omega-6 is no more than 30% of all fatty acids.
What is fractional nutrition?
2 suitable options - your choice:
- Twice, roughly the same volume. Drink clean water between meals.
- Or three main meals (breakfast, lunch, dinner)
The secret to getting full quickly:
All food is plentiful and slow. Chew thoroughly! And we start with a salad with butter. The first pieces of protein are poisoned in the mouth only when a third or half of the salad has been eaten.
How to cook to meet carbohydrate restrictions?
We use recipes from any protein diet (Ducan, Montignac, Atkins, South Beach, etc. ). Books, blogs, forums: Lots of low carb recipes always at your fingertips.
Food summary:
Each of our meals is a big meal, where protein and vegetables are accompanied by healthy fats. During the day, carbohydrates are stored in the range of 25-50 grams.
Rule number 3: 1 hour walking on the road and athletics 3 r / week
The first one is a must! Every word:
1 hour + drive on + exit.
Are you familiar with exhaust gas reasons? Oops, doubtful. Not every city is Manhattan. Moreover, there are many opportunities around. Walk between houses in residential areas, in local parks, along quiet streets. Walk up the nearest open staircase. Walk earlier in the morning or in the evening after 20: 00 when there are fewer cars.
In extreme cases, walking (! ) on a treadmill, health rider and other aerobic exercise machine at moderate speed on a balcony with windows wide open. No time at all? Find! And walk for 40 minutes, but every day!
It's not about specific aerobics with a heart rate that spikes with a certain frequency. The main advantages are image changes, proven minimum measures for heart health and oxygen. Up to 18% of inhaled oxygen is consumed by the brain. 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 realize how it happened.
Second, athletics is an optional but most effective assistant.
Our goal is strength training 3 times a week according to the classic warm-up-workout-stretch pattern.
Now the most interesting thing: you can master such an exercise even at home. We use our body weight and exercise routines very slowly. Fantastic effect on any muscle group without going to the gym.
Stomach, squats, lunges.
Stretch each trivial movement for 10-12 seconds, and your muscles will be shaking with exhaustion in 15 minutes. For example, we swing the stomach from the floor, slowly tearing each vertebra. Or we squat smoothly, looking at the clock: down for 10 seconds, up for 10 seconds. And if you linger at the culmination point for 3-5 seconds, then the load increases again!
A good choice for beginners without harm to health - calanetics and Pilates, riding a slow exercise bike and orbital tracks with maximum resistance, all types of planks (forward, backward, lateral).
You can go to the gym. But if the "no time for the gym" excuse prevents you from linking physical education to weight loss, leave today! Remember: you can only lose weight by doing exercises at home.
The advantage of athletics is the acceleration of metabolism after exercise, up to a day. As well as muscle building and collagen production (skin will thank you! ). And when walking with a changing landscape, the synthesis of endorphins is activated - the hormone of joy, which allows us not to deviate from the right path.
Conclusion: move!
Walking in the open air - 1 hour per day. In addition, it is best to do strength exercises of any weight (weight will help us! ). Frequency of exercise - at least 3 times a week, preferably 4.
Rule number 4: load carbs once a week
This rule is optional. However, for many people, the controlled element 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 take care not to lack light carbohydrates (flour, sugar, honey, sweet desserts). But eat healthy complex carbohydrates, take something pleasant and even unusual.
Psychologically, loading and unloading day can be a new food experience day. This will help maintain a winning mood. Eternal suffering without simple happiness is not about us!
For carbohydrate foods we use:
- Buckwheat, including greens, millet, rice, quinoa, chickpeas and other legumes;
- More sweet vegetables: beets and carrots, preferably raw, sometimes potatoes, Jerusalem artichokes;
- Fresh fruits, preferably with an average GI - no more than 400 grams per day. Grapefruit, apricot, raspberry, currant, pear, plum, cherry, etc.
The main secret to success is loading carbohydrates only once a week.
We are calm about the fact that the weight immediately after the zigzag can spike sharply (up to 2 kg). Do not panic! This will disappear quickly once we return to carbohydrate restriction. "Horrible numbers" - mainly water retention in tissues, and not pure fat.
So what can we afford? If you really want:
Take 1 day off to zigzag carbohydrates in nutrition. Choose a carbohydrate source that is high in value, medium GI, high in fiber and healthy nutrients.
Rule #5: don't get hung up on calories!
Not enough to eat 7 thousand a day.
But the priority is cutting carbs and pursuing a new sense of fullness. When we follow the "protein + vegetables + healthy fat" rule, we automatically go into the safe zone to overeat in calories. The volume gives a large salad, the fat in the dressing adds saturation and digestibility to the dish, and the meat/fish form the base.
If you can't do it without counting, do it online or on your phone. The average daily limit of harmless caloric intake during a 1-month weight loss period is 1400 kcal for women, 1600 for men. But much depends on our physical activity and age.
What's the point?
Whether you care about calories is not the first question. The main focus is on carbohydrates! 25-50 grams per day. All other calories should come from protein and healthy fats.
TOP 7 essential assistants
We will prioritize sleep and water. Even this is enough to prevent problems with weight loss in the described system. But you can use all 7 life hacks so that your health doesn't drop a single gram.
- We slept well and enough. We went to bed until 23: 00. Coolest, darkest and quietest room, constant oxygen supply. We sleep in a row from 7 to 9 hours. Every day. In this way we prolong our life and very effectively insure ourselves against "overload" and "breakdown". Benefits are provided by three hormones - melatonin, ghrelin and leptin. The first is a TOP 3 natural protective hero against systemic senile inflammation. The second controls your appetite and spikes when you don't get enough sleep. The third keeps saturation under control, and drops quickly, as soon as we don't get enough sleep. No proper sleep? Prepare to crash: biochemistry is against you.
- We drink more water. From 20 to 30 ml for every kilogram of current weight. In the morning on an empty stomach 300 ml. During the day, we brought bottles and sips between meals. Large portions of water (1 cup) can be drunk 15 minutes before eating.
- We don't refuse coffee and tea. Two flat teaspoons is the average safe level. Pros: acceleration of metabolic processes and a choleretic effect in the morning (and this is a high-quality cleansing of the intestines).
- The most protein-rich food is breakfast. Vegetable salads are light, low in fat and a lot of protein, so our weight loss will accelerate by up to 30%! Compared to those who didn't focus on protein in the morning.
- We introduce fiber every day. Options - wheat bran, flaxseed, unique psyllium, cabbage, radish.
- We do not rule out "fat burning products". The name is not accurate, but there are several meanings in this list. Judge for yourself: mostly green tea, sour milk and very watery vitamins, vegetables and fruits are mentioned. Given carbohydrates (no more than 50 grams per day! ), we introduce some heroes into the diet for the side health benefits (antioxidants, probiotics, etc. )
- Small plates. And if the desire for psychological experimentation is great, then the Chinese will persist. Who immediately felt comfortable? Comment below! We guarantee great fun.
How fast will we lose 10 kg and what bonus will we get
From 2. 5 to 5 kilograms will be lost in the first week, if you follow all the rules.
Further - from 1. 5 to 2. 5 kg per week, depending on the physiology and experience of your body in losing weight.
How is the pattern of the results of a low-carb diet?
Many people will feel worse in the first 5-7 days. Beginner weight loss lose fat faster. Very obese people can hit with a plumb for more than one week in a row.
Women lose weight more slowly 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 results of following the rules are inspiring: everyone is losing weight!
Want to lose weight fast? Don't starve, but say "No! " sugar.
To date, large-scale observations have been collected about positive changes in the body during a carbohydrate-restricted diet:
- The increase in sugar returns to normal;
- Lipidogram - aligned (triglycerides and "bad" cholesterol go down, "good" cholesterol go up);
- High blood pressure stabilizes 5 points lower without medication;
- And a good mood helps to live happily even before the cherished outline in the mirror.
Before changing your diet, it is necessary to consult a doctor!
A low-carbohydrate diet has the detrimental side effects of certain chronic diseases and restricting too hard for too long.
A wise goal is to lose weight without jeopardizing your health. Are you sick? Have you recently had an infection? Don't know your health level? Haven't you had regular 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 reducing carbohydrates, daily walking, athletic physical education, and the general laws of physiology regarding the rules of drinking, sleep, and psychology. They will allow you to say goodbye to excess savings 2, or even 3 times faster than diets that cut fat and account for every calorie.