How to lose 10 kg in a month without harm to health is a pressing topic for many people. But most 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 goals. 10 kg cannot be called a small figure. 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 appetite and hunger discomfort.
- Quickly say goodbye to excess fat (and not just water lingering in the tissues! )
- Feeling good - both physically and in the mood.
- Reach 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 foundation for success is to remove glucose, fructose, sucrose and all starchy foods. Simply put, down with sweets, flour, cereals and fruits with a high glycemic index.
Why is it so ruthless? For three important reasons that are associated with insulin, a powerful hormone in our body.
- Carbohydrate foods stimulate the production of insulin. 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 actively remove excess fluid from the tissues. We feel relief and a natural diuretic effect.
- Diets with the elimination of sugars and a low glycemic index (GI) of meals are the most comfortable weight loss. We stop feeling strong hunger much faster (after all, there are no jumps in insulin in the blood! ).
Out of curiosity, let's evaluate the schedule. Two diets - low in carbohydrates and low in fat.
A diet with few carbohydrates is easier to tolerate, the results are pleasing already in 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 this a cherished dream of a person?!
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 all overweight.
A proven effect on sugar avoidance is reduced hunger and increased satiety. Manages to get slim without extreme effort of will and quickly turn on the autopilot when forming the menu.
What's 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 comply with a carbohydrate restriction of 25 to 50 g per day. We choose the most useful products and keep our health in norm while we are 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 commonly, offal - 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 food in natural juice);
- Natural cottage cheese and kefir of moderate fat content;
- Chicken and quail eggs.
The leader in slimming nutrients is protein. He brings with him many positive changes in well-being from the first days of losing weight:
- Reduced general anxiety;
- Less often night hunger torments;
- Skin, hair, nails become 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 types of greens (arugula, vegetable salad, parsley, dill, wild garlic);
- Cucumbers, tomatoes, bell peppers;
- Celery, including stalk, black radish, common radish and daikon;
- Zucchini of all varieties, including zucchini;
- Green beans (asparagus);
- Mushrooms;
- Avocado.
An important plus!
Even 3 super-bulky salads from these ingredients will not load us with more than 50 grams of carbohydrates per day.
We crunch juicy and mouth-wateringly, but stay on a low-carb diet that allows us to lose 10 kg in a month without harming our health.
Vitamins and fiber will form adequate bowel cleansing and alertness. 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!
Do not be afraid of the bold! It is dangerous to combine 2 diets into one. Choose either low carbs or low fat. By limiting both, the diet will be critically 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);
- Walnuts, almonds, sunflower seeds and pumpkin seeds (in moderation);
- Fish oil (as a dietary supplement to increase omega-3s).
Do not be surprised: "Where are the sunflower and other oils? "You can add them to your diet out of habit. But think about health.
Enhancing Omega-3s in Your Diet!
We believe it is beneficial to reduce the intake of omega-6 fatty acids even during the diet. The harmony of omegas 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 early aging. Losing weight is a load 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 in which omega-6 is not more than 30% of all fatty acids.
What is the 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 plentiful and slow. Chew thoroughly! And we start with a salad with butter. 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 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 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 athletics 3 r / week
The first is a must! Every word:
1 hour + continuous walking + outside.
Are you used to exhaust gas excuses? Alas, it is doubtful. Not every city is Manhattan. Moreover, there are a lot of opportunities around. Walk between houses in a residential area, in a local park, along quiet streets. Walk up the nearest open-air stairs. Walk early in the morning or in the evening after 8: 00 pm when there are fewer cars.
In extreme cases - walking (! ) On a treadmill, a health rider and any other aerobic exercise 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 about special aerobics with a jumped heart rate with a certain frequency. The main advantages are the change of the picture, 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 happens.
Second, athletics is an optional but most effective assistant.
Our goal is strength training 3 times a week according to the classic warm-up-exercise-stretching pattern.
Now the most interesting thing: you can master such a workout even at home. We use our body weight and a super-slow exercise routine. Fantastic effect on any muscle group without going to the gym.
Abs, squats, lunges.
Stretch each trivial movement for 10-12 seconds, and the muscles will shake with fatigue in 15 minutes. For example, we swing the abs from the floor, slowly tearing off 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, slow riding on an exercise bike and orbit track with maximum resistance, all types of planks (forward, reverse, side).
You can go to the gym. But if the excuse "no time for the gym" prevents you from connecting 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. As well as muscle contouring and collagen production (the skin will thank you! ). And when walking with a change in the landscape, the synthesis of endorphins is activated - hormones of joy, which allow us not to deviate from the right path.
Conclusion: move!
Walking in the air - 1 hour per day. Additionally, the best thing is strength gymnastics with any weight (body weight will help us! ). Workout frequency - at least 3 times a week, preferably 4.
Rule number 4: load in carbohydrates 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 keep from running 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 sufferers without simple joys of being are not about us!
For carbohydrate food we use:
- Buckwheat, including green, millet, rice, quinoa, chickpeas and other legumes;
- More sugary vegetables: beets and carrots, better raw, occasionally potatoes, Jerusalem artichoke;
- Fresh fruits, preferably with an average GI - no more than 400 grams per day. Grapefruits, apricots, raspberries, currants, pears, plums, cherries, etc.
The main secret of success is carbohydrate loading only once a week.
We are calm about the fact that the weight immediately after the zigzag can jump sharply (up to 2 kg). Don't panic! It will go away quickly once we get back to carbohydrate restrictions. "Terrible numbers" - most of all water retention in tissues, and not pure fat.
So what can we afford? If you really want to:
Devote 1 day off to a carbohydrate zigzag in nutrition. Choose high-value sources of carbohydrates, medium GI, high in fiber and healthy nutrients.
Rule # 5: don't get hung up on calories!
Not enough to eat 7 thousand daily.
But the priority should be to cut carbs and pursue a new sense of fullness. When we follow the "protein + vegetables + healthy fat" rule, we automatically go to the safe zone for overeating in calories. The volume gives 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-dangerous 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 age.
What's the bottom line?
Whether you care about calories 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 fat.
TOP 7 important assistants
We would put sleep and water first. Even this is enough to prevent problems with losing weight on the described system. But you can use all 7 life hacks so that your health does not drop even a gram.
- We sleep deeply and enough. We go to bed until 23: 00. Cool, darkest and quietest room, constant oxygen supply. We sleep in a row from 7 to 9 hours. Every day. This way we prolong our life and very effectively insure ourselves against "overloads" and "breakdowns". Benefits are provided by three hormones - melatonin, ghrelin, and leptin. The first is the hero of the TOP 3 natural protectors against systemic senile inflammation. The second controls appetite and soars up when you are not sleeping enough. The third keeps saturation under control, and drops rapidly, as soon as we do not get enough sleep. No proper sleep? Prepare for a breakdown: 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 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. Two flat teaspoons is the average safe rate. Pros: acceleration of metabolic processes and choleretic effect in the morning (and this is a high-quality bowel cleansing).
- The most protein-rich meal is breakfast. A light salad of greens, a little fat and a lot of protein, so that our weight loss will accelerate up to 30%! Compared to those who don't focus on protein in the morning.
- We introduce fiber daily. Options - oat bran, flaxseed, unique psyllium, cabbage, radish.
- We do not dismiss "fat burning products". The name is not accurate, but there is some sense in these lists. Judge for yourself: mostly green tea, sour milk and very juicy vitamin vegetables and fruits are mentioned. Keeping in mind the carbohydrates (no more than 50 grams per day! ), We introduce some of the heroes into the diet for the sake of side health benefits (antioxidants, probiotics, etc. )
- Small plates. And if the craving for psychological experiments is great, then Chinese sticks. Who managed to get comfortable right away? Comment below! We guarantee a loud delight.
How quickly we will lose 10 kg and what bonuses we will get
From 2. 5 to 5 kilograms will go away 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 patterns in the results of a low-carb diet?
Many people will feel worse in the first 5-7 days. Weight loss beginners lose fat faster. Very fat people can hit with plumb lines 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 equal effort and diet.
But the result of following the rules inspires: everyone loses weight!
Want to lose weight fast? Do not starve, but say "No! "sugars.
To date, large-scale observations have been accumulated about positive changes in the body during a diet with limited carbohydrates:
- Increased sugar returns to normal;
- Lipidogram - in harmony (triglycerides and "bad" cholesterol decrease, "good" cholesterol rises);
- 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 doctor's consultation is required!
Low-carb diets have side effects that can be detrimental to certain chronic illnesses and excessively harsh restrictions for too long.
A sober goal is to lose weight without harming your health. Are you sick? Have you recently had an infection? Don't know your health level? Haven't you had routine tests for a long time? First the doctor, then the diet.
We hope you find the recommendations useful. The rules for how to lose 10 kg per month without harm to health are based on reducing carbohydrates, a daily walk, athletic physical education and the general laws of physiology on drinking regimen, sleep and psychology. They will allow you to say goodbye to excess savings 2 or 3 times faster than diets that cut fat and take into account every calorie.