How to lose 10 kg in a month without harm to health is a pressing topic of many people. But most quick methods only promise rapid weight loss and do not guarantee safety, let alone stable results in the long run.
Let's define goals. 10 kg cannot be called a small number. At the same time, it is not material, and a month is not a short period of time.
What do we expect from effective weight loss?
- Reduces cravings and unpleasant hunger.
- Quickly say goodbye to excess fat (and not just water in the tissues! )
- Feeling good - both physically and mentally.
- Satisfied in standard health indicators (routine tests, electrocardiogram, ultrasound of organs).
Modern diets can help us! Here are the important steps to have a toned body and a good health.
Rule #1: carbohydrates 25 to 50 grams per day
The foundation for success is eliminating glucose, fructose, sucrose and all starchy foods. Simply put, cut back on high-glycemic index sweets, flours, grains, and fruits.
Why be so cruel? For three important reasons are related to insulin, a powerful hormone in our body.
- Foods containing carbohydrates stimulate insulin production. It stimulates the storage of fat in the body. When insulin is at normal levels, 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 that eliminate sugar and have a low glycemic index (GI) in meals are the most comfortable way to lose weight. We stop feeling hungry much faster (after all, blood insulin doesn't spike! ).
Out of curiosity, let's evaluate the schedule. Two diets - low carbohydrate and low fat.
The low-carbohydrate diet is easier to tolerate, the results are satisfactory within the first week, the diet is rich in vitamins and minerals.
We eat meat, vegetables and healthy fats - no empty calories! Isn't this one's cherished dream? !
The natural reward of a low-carb diet is up to 5 kg in the first week with a 15 kg excess. Moreover! It is entirely possible to lose 10 kg in a month, even if all are overweight.
The effect of avoiding sugar has been shown to reduce hunger and increase satiety. Manages to get slim body without extreme effort and quickly turns on autopilot when creating menus.
What is the bottom line?
By cutting down on carbohydrates, we reduce insulin in the blood, reduce cravings, and lose weight without obsessing over hunger.
Rule #2: Eat protein, veggies, and fat all the time
Each meal (! ) includes 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 in check while we are losing weight.
We printed out the three lists below and kept them in front of us in the kitchen.
List of protein foods
Check out the variety!
- Animals and poultry: beef, chicken, turkey, pork, etc. v. Less common are viscera - liver, chicken stomach, etc. v. ;
- Inhabitants of the sea: shrimp, squid and small fish of different fat content - weight up to 1. 5 kg. Herring, hake, salmon, red snapper, pollock, cod, yellowfin tuna (including canned in natural juices);
- Natural cottage cheese and kefir with moderate fat content;
- Chicken and quail eggs.
The leader in fat loss nutrients is protein. He brought with him many positive changes in his body from the very first days of weight loss:
- Reduce general anxiety;
- Less frequent nocturnal hunger;
- Skin, hair, nails become better;
- Strong immunity is supported.
List of low GI vegetables
Low-glycemic vegetables are also interesting:
- All types of cabbage (white, red, broccoli, cauliflower, Brussels sprouts, kohlrabi);
- Spinach and all greens (arugula, vegetable salad, parsley, dill, wild garlic);
- Cucumber, tomato, bell pepper;
- Celery, including stalks, black radishes, common radishes and long radishes;
- Zucchini of all varieties, including zucchini;
- Green beans (asparagus);
- Mushroom;
- Avocado.
An important plus!
Even 3 super bulky salads with these ingredients won't give us more than 50 grams of carbohydrates per day.
We eat well and have a good appetite, but still following a low carb diet that allows us to lose 10 kg in a month without harming our health.
Vitamins and fiber will help clean the intestines and stay awake. With the habit of eating vegetable salad, we have laid the foundation for health from the first steps on the road to a beautiful body.
Healthy Fats
Important!
Don't be afraid of the audacity! Combining two diets into one would be very dangerous. Choose low carbs or low fat. If you limit both, the diet will be very poor and unhealthy.
- Extra virgin olive oil (Greek, Spanish producer);
- Peanuts and almond butter;
- Pumpkin seed oil (occasionally);
- Cold pressed coconut oil (fried 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 intake).
Don't be surprised: "Where are the sunflower and other oils? " You can add them to your diet out of habit. But think about health.
Boost Omega-3 in your diet!
We believe that reducing the intake of omega-6 fatty acids even in the diet is beneficial. The harmony of omegas 3 and 6 is a ratio of 1 to 4. Our typical diet has 16-20 times more omega 6. This imbalance increases the risk of stroke, heart attack and aging. early evolution. Losing weight is a burden on the body. It is logical to help the body with omegas. Therefore, we take fish oils (1-3 teaspoons per day) and only oils with omega-6s that do not exceed 30% of total fatty acids.
What is fractional nutrition?
2 options are appropriate - your choice:
- Twice, the mass is approximately equal. Drink clean water between meals.
- Or three main meals (breakfast, lunch, dinner)
Tips to fill up fast:
All meals are generous and slow. Chew well! And we start with the avocado salad. The first piece of protein poisoned only entered the mouth after eating a third or half of the salad.
How to cook to meet carbohydrate restriction?
We use recipes from any protein diet (Ducan, Montignac, Atkins, South Beach, etc. ). Books, blogs, forums: Lots of low-carb recipes 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 in the range of 25-50 grams.
Rule #3: 1 hour walking on the street and 3 times a week athletics
The first is a must! Each word:
1 hour + continuous walking + outside.
Are you familiar with the reason for the exhaust? Wow, that's amazing. Not every city is Manhattan. Furthermore, there are plenty of opportunities all around. Walk between houses in residential areas, in local parks, along quiet streets. Walk up the nearest outdoor stairs. Walk in the early morning or late afternoon after 8pm when there are fewer cars.
In severe cases, walk (! ) on a treadmill, treadmill, and any other aerobic machine at a moderate pace on a balcony with wide open windows. No time at all? Find! And walk for 40 minutes, but every day!
It's not special aerobics with a heart rate that spikes at a certain frequency. The main advantages are image variability, proven minimal 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 the weight loss process. And you won't even notice how it happens.
Second, athletics is an optional but most effective assistant.
Our goal is strength training 3 times a week in the classic warm-up-exercise-stretching pattern.
Now the most interesting thing: you can master such a workout even at home. We use bodyweight and super slow exercise routines. Great effect on any muscle group without going to the gym.
Abdominal crunches, squats, abdominal shaking.
Stretch each small movement for 10-12 seconds and the muscles will vibrate with fatigue after 15 minutes. For example, we shake the abs off the floor, slowly tearing each vertebra. Or we squat rhythmically, looking at the clock: 10 seconds down, 10 seconds up. And if you linger at the peak for 3-5 seconds, the load increases again!
A good option for beginners without harm to health - calanetics and Pilates, slow cycling on exercise bikes and trajectories with maximum resistance, all plank types (forward, backward, horizontal).
You can go to the gym. But if the "no time for the gym" excuse is preventing you from connecting physical education with weight loss, ditch it today! Remember: you can only lose weight by working out at home.
The advantage of athletics is that it speeds up the post-workout metabolism, up to a day. As well as muscle contouring and collagen production (your skin will thank you! ). And when walking with the change of scenery, the synthesis of endorphins is activated - the hormone of joy, which allows us not to deviate from the right path.
Conclusion: move!
Outdoor walk - 1 hour per day. Also, the best thing is strength training with any weight (bodyweight helps! ). Training frequency - at least 3 times a week, preferably 4 times.
Rule #4: Load up on carbohydrates once a week
This rule is optional. However, for many people, carbohydrate free factor control helps them cope better with weight loss.
What are we doing? On Saturday or Sunday we eat carbohydrates.
Our task is to avoid the use of light carbohydrates (wheat, sugar, honey, sweet desserts). But eat healthy complex carbohydrates, choosing something pleasant and even unusual.
Psychologically, an unloading day can be a day of trying new foods. This will help maintain a winning mood. Those who suffer eternally without joy are simply not about us!
For foods containing carbohydrates, we use:
- Buckwheat, including green, millet, rice, quinoa, chickpeas and other legumes;
- More sugary vegetables: turnips and carrots, better raw, sometimes potatoes, Jerusalem artichokes;
- Fresh fruit, preferably medium GI - no more than 400 grams per day. Grapefruit, apricot, raspberry, grape, pear, plum, cherry, etc. v.
The secret to success is to only eat carbohydrates once a week.
We are calm about the fact that the weight immediately after the sprain can jump sharply (up to 2 kg). Do not panic! It quickly goes away when we go back to carbohydrate restriction. "Horrible numbers" - mostly water retention in tissues, and not pure fat.
So what can we afford? If you really want:
Take 1 day off for a zigzag carbohydrate diet. Choose sources of high-value carbohydrates, medium GI, high in fiber, and healthy nutrients.
Rule #5: Don't worry too much about calories!
7 thousand daily food is not enough.
But the priority should be to cut carbs and pursue new satiety. When we follow the "protein + vegetables + healthy fats" rule, we automatically go into a safe zone for overeating. Mass for a large 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 average non-hazardous limit of daily calorie intake during a 1-month weight loss period is 1400 kcal for women, 1600 kcal for men. But a lot depends on our physical activity and age.
What is the bottom line?
Whether you care about calories or not 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 will put sleep and water first. Even this is enough to prevent weight loss problems on the described system. But you can use all 7 hack lives so your health doesn't drop even a single gram.
- We sleep deeply and enough. At 11pm we went to bed. The coolest, darkest and quietest room, providing constant oxygen. We slept continuously from 7 to 9 hours. Daily. In this way we prolong our service life and are very effective in protecting ourselves against "overload" and "crash". The benefit is provided by three hormones - melatonin, ghrelin and leptin. The first is the hero of TOP 3 who protect nature against systemic aging inflammation. The second controls appetite and spikes when you don't get enough sleep. The third keeps saturation under control and drops quickly, even when we don't get enough sleep. No proper sleep? Prepare for collapse: biochemistry is against you.
- We drink more water. From 20 to 30 ml per kilogram of current weight. Morning on an empty stomach 300 ml. During the day, we carry a bottle with us and sip between meals. You can drink a large glass of water (1 glass) 15 minutes before a meal.
- We do not refuse coffee and tea. Two flat teaspoons is the average safe rate. Pros: accelerates metabolism and has a choleretic effect in the morning (and this is a high-quality colon cleanser).
- The most protein-rich meal is breakfast. A light salad with greens, a little fat and a lot of protein, so that our weight loss will accelerate up to 30%! Compared to those who did not focus on protein in the morning.
- We introduce fiber daily. Optional - oat bran, flaxseed, unique psyllium, cabbage, radish.
- We do not disprove "fat-burning products". The names are not exact, but there is some meaning in these lists. Judge for yourself: mainly green tea, yogurt and very juicy vegetables and fruits are mentioned. Keeping carbohydrates in mind (no more than 50 grams per day! ), we introduce some heroes to the diet for their side health benefits (antioxidants, probiotics, etc. )
- Small plate. And if the appetite for psychological experiments is huge, then China would be a good choice. Who managed to feel at ease right away? Comment below! We guarantee a great fun.
How quickly will we lose 10 kg and what rewards will we get
From 2. 5 to 5 kg will disappear 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.
What are the results of a low-carb diet?
Many people will feel worse for the first 5-7 days. Beginners lose weight faster. Very fat people can hit with a plumb line 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 fluctuate greatly - even with equal effort and dieting.
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 body's positive changes in dietary carbohydrate restriction:
- Increase sugar levels back to normal;
- Graph - harmonization (triglycerides and "bad" cholesterol decrease, "good" cholesterol increases);
- Stable high blood pressure dropped by 5 points without medication;
- And a good mood will help you live happily even in front of the cherished things in the mirror.
Before changing your diet, consult your doctor!
Low-carb diets have side effects that can be detrimental to a number of chronic diseases and extreme restriction for too long.
A sober goal is to lose weight without harming your health. Are you sick? Have you had an infection recently? Don't know your health level? Haven't had a routine test for a long time? First the doctor, then the diet.
We hope you find these recommendations helpful. The rules for how to lose 10 kg per month without harm to health are based on reducing carbohydrate intake, daily walking, exercise, and general physiological laws of drinking, sleep and psychology. . They will allow you to say goodbye to excess savings 2 or even 3 times faster than a low-fat and calorie-restricted diet.