How to lose 10 kg in a month without harming health is a pressing topic for many people. But most of the quick methods only promise the speed of weight loss and do not guarantee well-being, let alone a stable result for a long time.
Let's define the objectives. 10 kg cannot be called a small number. At the same time, it is not critical, and a month is not a short period.
What do we want from effective weight loss?
- Reduces appetite and the discomfort of hunger.
- Say goodbye to excess fat quickly (and not just water that lingers in tissue! )
- Feel good - both physically and in the mood.
- Achieve the norm in standard health indicators (routine tests, ECG, ultrasound for organ systems).
Modern dietetics can help us! Here are the quick key steps to a toned and healthy body.
Rule number 1: carbohydrates from 25 to 50 grams per day
The basis of success is to eliminate glucose, fructose, sucrose and all starches. To put it simply, cut out the sweets, flour, cereals and fruits with a high glycemic index.
Why is it so ruthless? For three important reasons which are associated with insulin, a powerful hormone in our body.
- Foods rich in carbohydrates 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.
- Diets with elimination of sugars and low glycemic index (GI) meals are the most comfortable weight loss. We stop feeling strong hunger much faster (after all, there are no jumps of insulin in the blood! ).
Out of curiosity, let's assess the timeline. Two diets - low in carbohydrates and low in fat.
A diet with few carbohydrates is easier to tolerate, the results are satisfactory from the first week, the diet is rich in vitamins and minerals.
We eat meat, vegetables, and healthy fats - there are no empty calories! Isn't that a cherished person's dream?!
The natural bonus of a low carbohydrate diet is up to 5 kg in the first week with an excess of 15 kg. What's more! It is quite possible to lose 10 kg in a month, even if it is just overweight.
A proven effect on the avoidance of sugar is a decrease in hunger and an increase in satiety. Manages to slim down without extreme effort of willpower and quickly activates the autopilot when forming the menu.
What is the result?
By reducing carbohydrates, we lower blood insulin levels, reduce appetite, and lose weight without obsessive hunger.
Rule # 2: Eat Protein, Veggies & Fat Every 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 maintain our normal health while we lose weight.
We print 3 lists below and keep them in front of our eyes in the kitchen.
List of protein foods
Discover the variety!
- Animals and poultry: beef, chicken, turkey, pork, etc. Less frequently, organ meats - liver, chicken stomachs, etc. ;
- Inhabitants of the sea: shrimp, squid and small fish of different fat content - weight up to 1. 5 kg. Herring, hake, trout, pink salmon, pollock, cod, yellowfin tuna (including canned foods in natural juice);
- Natural cottage cheese and kefir with a moderate fat content;
- Chicken and quail eggs.
The leader in slimming nutrients is protein. It brings with it many positive changes in well-being from the first days of weight loss:
- Reduced general anxiety;
- Less often night torments of hunger;
- The skin, the hair, the nails improve;
- Strong immunity is supported.
List of low GI vegetables
Low glycemic vegetables are also fun:
- All types of cabbage (white, red, broccoli, cauliflower, Brussels sprouts, kohlrabi);
- Spinach and all kinds of green vegetables (arugula, vegetable salad, parsley, dill, wild garlic);
- Cucumbers, tomatoes, peppers;
- Celery, including stem, black radish, common radish, and daikon;
- Courgettes of all varieties, including courgettes;
- Green beans (asparagus);
- Mushrooms;
- Attorney.
One more important!
Even 3 super bulky salads from these ingredients will not load us with more than 50 grams of carbohydrates per day.
We have a juicy and appetizing bite, but stick to a low-carb diet that allows us to lose 10 kg in a month without harming our health.
Vitamins and fiber will form adequate cleansing and alertness of the intestines. 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 daring! It is dangerous to combine 2 diets into one. Choose either low in carbs or low in fat. By limiting both, the diet will be extremely 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);
- Nuts, almonds, sunflower seeds and pumpkin seeds (in moderation);
- Fish oil (as a dietary supplement to increase omega-3s).
Don't be surprised, "Where's the sunflower oil and the like? "You can add them to your diet out of habit. But think about health.
Improve Omega-3s in Your Diet!
We believe it is beneficial to reduce the intake of omega-6 fatty acids, even while dieting. The harmony of omega 3 and 6 is a ratio of 1 to 4. Our usual diet is 16 to 20 times more omega 6. This imbalance increases the risk of stroke, myocardial infarction and premature aging. . Losing weight is a burden on the body. It makes sense to help the body with omegas. Therefore, we take fish oil (1 to 3 teaspoons per day) and only those oils in which omega-6 does not make more than 30% of all fatty acids.
What is fractional nutrition?
2 options are suitable - your choice:
- Twice, approximately equal volume. Drink clean water between meals.
- Or three main meals (breakfast, lunch, dinner)
The secret to satiety fast:
All meals are heavy and slow. Chew well! And we start with a butter salad. The first piece of protein is poisoned in the mouth only when a third or half of the salad has already been eaten.
How to cook to meet the carbohydrate restriction?
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.
Summary of meals:
Each of our meals is a big meal, where protein and vegetables are accompanied by healthy fats. During the day, carbohydrates are kept between 25 and 50 grams.
Rule number 3: 1 hour walk in the street and 3 r / week of athletics
The first is a must! All the words:
1h + continuous walk + outside.
Are you used to running out of gas excuses? Alas, it is doubtful. Not all cities are Manhattan. In addition, there are a lot of opportunities around. Stroll between houses in a residential area, in a local park, along quiet streets. Go up the nearest open-air stairs. Walk early in the morning or in the evening after 8: 00 p. m. when there are fewer cars.
In extreme cases, walk (! ) On a treadmill, health jumper, and other aerobic exercise equipment at a moderate pace on a balcony with wide open windows. No time at all? Find! And walk 40 minutes, but every day!
This is not special aerobics with a rapid heartbeat with a certain frequency. The main advantages are the image change, the proven minimum of steps 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 notice how it goes.
Second, athletics is an optional but the most effective assistant.
Our goal is to do weight training 3 times a week using the classic warm-up-exercise-stretch pattern.
Now the most interesting thing: you can master such a workout even at home. We use our body weight and an ultra-slow exercise routine. Fantastic effect on any muscle group without going to the gym.
Abs, squats, lunges.
Stretch each trivial movement for 10 to 12 seconds and the muscles will shake with fatigue in 15 minutes. For example, we swing the abs off the floor, slowly pulling out each vertebra. Or we gently squat, looking at the clock: down for 10 seconds, up for 10 seconds. And if you linger at the climax for 3-5 seconds, the load increases again!
A good choice for beginners without danger for health - calanetics and Pilates, slow riding on exercise bike and orbital track with maximum resistance, all types of boards (front, back, side).
You can go to the gym. But if the "no time for the gym" excuse keeps you from linking physical education to weight loss, drop 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 a day. As well as muscle remodeling and collagen production (the skin will thank you! ). And by walking with a change of scenery, the synthesis of endorphins is activated - hormones of joy, which allow us not to deviate from the right path.
Conclusion: get moving!
Outdoor walking - 1 hour per 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, preferably 4.
Rule number 4: load up on carbohydrates once a week
This rule is optional. However, for many people, the controlled element of carbohydrate freedom helps them better manage weight loss.
what are we doing? On Saturday or Sunday we eat carbohydrates.
Our task is not to run on light carbohydrates (flour, sugar, honey, sweet desserts). But eat 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 mood. Eternal suffering without the simple joys of being does not concern us!
For carbohydrate foods we use:
- Buckwheat, including green, millet, rice, quinoa, chickpeas and other legumes;
- Sweeter vegetables: beets and carrots, better raw, sometimes potatoes, Jerusalem artichoke;
- Fresh fruit, 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 to only load up on carbohydrates once a week.
We are calm that the weight immediately after the zigzag can jump sharply (up to 2 kg). Do not panic ! This will quickly go away once we get back to the carb restrictions. "Dreadful numbers" - mostly water retention in tissue, not pure fat.
So what can we afford? If you really want:
Devote 1 day off to zigzagging carbohydrates in nutrition. Choose high-value sources of carbohydrates, a medium GI, high in fiber, and healthy nutrients.
Rule # 5: don't dwell on calories!
Not enough to eat 7, 000 a day.
But the priority should be to cut back on carbohydrates and seek a new feeling of fullness. When we follow the "protein + veg + healthy fat" rule, we automatically go into the safe zone for overeating in calories. The bulk makes for a big salad, the fat in the sauce adds saturation and digestibility to the dish, and the meat / fish becomes the base.
If you can't do without counting, count online or on your phone. The safe average limitation of daily calorie intake during the period of weight loss 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 result?
Whether you care about calories is not the first question. The emphasis is on carbohydrates! 25 to 50 grams per day. All other calories should be obtained from protein and healthy fats.
TOP 7 important assistants
We put sleep and water first. Even this is enough to avoid the weight loss problems on the system described. But you can use the 7 Life Tips so that your health doesn't drop even by a gram.
- We sleep deeply and enough. We go to bed until 11: 00 p. m. Cool, darkest and quietest room, constant supply of oxygen. We sleep in a row from 7 to 9 hours. Everyday. In this way, we extend our life and very effectively insure ourselves against "overload" and "breakdown". The benefits are provided by three hormones - melatonin, ghrelin, and leptin. The first is the hero of the TOP 3 of natural protectors against systemic senile inflammation. The second controls appetite and skyrockets when you don't get enough sleep. The third keeps saturation under control and drops quickly when we don't get enough sleep. No adequate sleep? Prepare to collapse: the 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 take a bottle with us and sip between meals. Large amounts of water (1 glass) can be drunk 15 minutes before meals.
- We do not refuse coffee and tea. Two flat teaspoons is the average safe rate. Benefits: acceleration of metabolic processes and choleretic effect in the morning (and this is high-quality intestinal cleansing).
- The highest protein meal is breakfast. A light salad of greens, a little fatty and a lot of protein, to accelerate our weight loss by up to 30%! Compared to those who don't focus on protein in the morning.
- We introduce the fiber daily. Options - oat bran, flax seeds, single psyllium, cabbage, radish.
- We do not reject "fat burning products". The name is not correct, but these lists do make sense. Judge for yourself: mainly green tea, sour milk and very juicy vitamin vegetables and fruits are mentioned. With carbohydrates in mind (no more than 50 grams per day! ), We are introducing some of the heroes into the diet for secondary health benefits (antioxidants, probiotics, etc. )
- Small plates. And if the need for psychological experiences is great, then Chinese stays. Who managed to get comfortable right away? Comments below! We guarantee a strong delight.
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.
In addition - from 1. 5 to 2. 5 kg per week, depending on the physiology and experience of your body in weight loss.
What are the trends in low carb diet results?
A lot of people will feel worse in the first 5-7 days. Beginners in weight loss lose fat faster. Very fat people can hit with plumb lines for more than a week at a time.
Women lose weight more slowly than men. Depending on the stage of the cycle, weight loss in women can vary widely, even with equal effort and diet.
But the result of following the rules inspires: everyone loses weight!
Want to lose weight fast? Don't starve, but say "No! »Sugars.
To date, large-scale observations have been accumulated on the positive changes in the body when dieting with limited carbohydrates:
- The increase in 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 to live happily even before the cherished outlines in the mirror.
Before changing the diet, a medical consultation is essential!
Low-carbohydrate diets have side effects that can be detrimental to some chronic diseases and excessively severe restrictions for too long.
A sober goal is to lose weight without harming your health. Are you sick? Have you recently had an infection? You don't know your state of health? It's been a while since you last had routine exams? First the doctor, then the diet.
We hope you find the recommendations useful. The rules for losing 10 kg per month without harming health are based on reducing carbohydrates, daily walking, sports physical education and the general laws of physiology on alcohol consumption, sleep and psychology. They will allow you to say goodbye to excessive savings 2 or even 3 times faster than diets that cut fat and take into account every calorie.