How to lose 10 kg in a month without harming health is an urgent topic for many people. But most fast methods only promise the speed of weight loss and do not guarantee well-being, let alone a stable result for a long time.
Let us define the goals. 10 kg can not 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 an effective weight loss?
- Reduce appetite and hunger discomfort.
- Say goodbye quickly 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 main quick steps for a toned body with good health.
Rule number 1: carbohydrates from 25 to 50 grams a day
The basis for success is to eliminate glucose, fructose, sucrose and all starchy foods. In short, down with sweets, flour, grains and fruits with a high glycemic index.
Why is it so ruthless? For three important reasons 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 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 sugar elimination and a low glycemic index (GI) of meals are the most pleasurable weight loss. We stop feeling strong hunger much faster (after all, there is no jump 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 appealing 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! Is not this a beloved dream of a person?!
The natural bonus of a low-carb diet is up to 5 kg in the first week with a gain of 15 kg. Moreover! It is quite possible to lose 10 kg in one month, even if it is all overweight.
A documented effect on sugar avoidance is reduced hunger and increased satiety. Manages to become slim without extreme willpower and quickly turn on the autopilot when the menu is formed.
What is the bottom line?
By cutting down 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 limit of 25 to 50 g per day. day. We choose the most useful products and keep our health in order while we lose weight.
We print 3 lists below and keep them before our eyes in the kitchen.
List of protein foods
Check out the variation!
- Animals and poultry: beef, chicken, turkey, pork, etc. Less common offal - liver, chicken stomachs, etc . ;
- Inhabitants of the sea: shrimp, squid and small fish with different fat content - weight up to 1, 5 kg. Herring, hake, trout, pink salmon, saithe, cod, yellowfin tuna (including canned natural juice);
- Natural cottage cheese and kefir with 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;
- Rare night result ailments;
- Skin, hair, nails get better;
- Strong immunity is supported.
List of vegetables with low GI
Low glycemic vegetables are also fun:
- All types of cabbage (white, red, broccoli, cauliflower, Brussels sprouts, kohlrabi);
- Spinach and all types of vegetables (arugula, vegetable salad, parsley, dill, wild garlic);
- Cucumbers, tomatoes, 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 large salads from these ingredients will not burden us with more than 50 grams of carbohydrates a day.
We crunch juicy and mouth-watering, 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 bowel cleansing and alertness. With the habit of vegetable salads, we lay the foundation for health from the first steps on the road 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 carb 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 (in between);
- Cold pressed coconut oil (rose in this oil! );
- Natural butter (small amounts);
- 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 sunflowers and other oils? " You can add them to your diet of habit. But think about health.
Improving Omega-3 in Your Diet!
We believe it is beneficial to reduce the intake of omega-6 fatty acids even during the diet. The harmony between 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 strain on the body. It makes sense to help the body with omegas. Therefore, we take fish oil (1-3 teaspoons a day) and only those oils in which omega-6 is not more than 30% of all fatty acids.
What is fractional nutrition?
2 options are suitable - your choice:
- Twice, about the same volume. Drink clean water between meals.
- Or three main meals (breakfast, lunch, dinner)
The secret behind satiety:
All meals are plentiful and slow. Chew thoroughly! And we start with a salad with butter. The first piece of protein is only poisoned in the mouth when a third or half of the salad has already 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 are always at hand.
Meal overview:
Each of our meals is a large 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 walk + outside.
Are you used to excuses for exhaust fumes? Alas, it is doubtful. Not all cities are Manhattan. In addition, there are many options around. Walk between houses in a residential area, in a local park, along quiet streets. Go up the nearest outdoor staircase. Go early in the morning or in the evening after noon. 20. 00 when there are fewer cars.
In extreme cases, walk (! ) 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 is not about special aerobics with a jumped heart rate with a certain frequency. The main benefits are the change of image, the documented minimum of steps for heart health and oxygen. Up to 18% of the inhaled oxygen is consumed by the brain. It is impossible to maintain a good mood without. No mood - there will be automatic sabotage of weight loss. And you will not 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 training stretch pattern.
Now the most interesting thing: you can master such a workout even at home. We use our body weight and a super-slow workout routine. Great effect on any muscle group without going to the gym.
Abdominal muscles, squats, lunges.
Stretch each trivial movement for 10-12 seconds and the muscles will shake from fatigue in 15 minutes. For example, we swing the abdominal muscles off the floor and slowly tear off each vertebra. Or we squat down and look at the clock: down for 10 seconds, up for 10 seconds. And if you linger at the culmination point for 3-5 seconds, the load increases again!
A good choice for beginners without harm to health - kalanetics and pilates, slow riding on an exercise bike and track with maximum resistance, all types of planks (forward, backward, sideways).
You can go to the gym. But if the excuse "no time for the gym" prevents you from associating physical exercise with 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 one day. As well as muscle contouring and collagen production (the skin will thank you! ). And when you go with a change in the landscape, the synthesis is activated by endorphins - pleasure hormones, which allow us not to deviate from the right path.
Conclusion: move!
Outdoor walks - 1 hour a day. In addition, the best gymnastics with any weight (body weight will help us! ). Exercise frequency - at least 3 times a week, preferably 4.
Rule number 4: Load up carbs once a week
This rule is optional. But for many people, the controlled element of carbohydrate freedom helps them cope with weight loss better.
What are we doing? Saturday or Sunday we eat carbs.
Our task is to avoid 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 reading can be a day of new dining experiences. This will help maintain a winning mood. Eternal suffering without simple joys of being is not about us!
For carbohydrate food we use:
- Buckwheat, including vegetables, 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 behind success is to fill up on carbs only once a week.
We are calm that the weight immediately after the zigzag can jump sharply (up to 2 kg). Do not panic! It will go away quickly when 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:
Spend 1 day off on a carbohydrate zigzag in nutrition. Choose high-value sources of carbohydrates, medium GI, high 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 down on carbs and pursue a new sense of satiety. When we follow the "protein + vegetables + healthy fat" rule, we automatically go to the safe zone of overeating in calories. Volume gives a great salad, the fat in the sauce adds satiety and digestibility to the dish, and the meat / fish becomes the base.
If you can not do without counting, count online or on your phone. The average non-dangerous limitation of daily caloric intake during the weight loss period of 1 month is 1400 kcal for women, 1600 for men. But a lot depends on our physical activity and age.
What is the bottom line?
Whether you care about calories is not the first question. The main focus is on carbohydrates! 25 to 50 grams a day. All other calories must be obtained from protein and healthy fats.
TOP 7 key 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 your health does not drop an ounce.
- 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. Weekday. In this way, we prolong our lives and secure ourselves very effectively against "overloads" and "crashes". The 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 other controls appetite and increases when you do not get enough sleep. The third keeps the saturation under control and drops quickly as soon as we do not get enough sleep. No proper sleep? Prepare to go down: biochemistry is against you.
- We drink more water. From 20 to 30 ml for each kilogram of the current weight. In the morning on an empty stomach 300 ml. During the day we have a bottle with us and sip between meals. Large portions of water (1 glass) can be drunk 15 minutes before meals.
- We do not reject 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 a high-quality intestinal cleansing).
- The most protein-rich meal is breakfast. A light salad with vegetables, a little fat and a lot of protein, so our weight loss accelerates up to 30%! Compared to those who do not focus on protein in the morning.
- We introduce fiber daily. Options - oat bran, flaxseed, unique psyllium, cabbage, radish.
- We do not reject "fat burning products". The name is not exact, but there is some meaning in these lists. Judge for yourself: most green tea, sour milk and very juicy vitamin vegetables and fruits are mentioned. Considering the carbohydrates (no more than 50 grams per day! ), We introduce some of the heroes in the diet for the sake of health side effects (antioxidants, probiotics, etc. )
- Small plates. And if the urge for psychological experiments is great, then the Chinese hold on. Who managed to get comfortable right away? Comment below! We guarantee a high pleasure.
How fast will we lose 10 kg and what bonuses will we get
From 2, 5 to 5 kg will go away in the first week if you follow all the rules.
Additional - from 1, 5 to 2, 5 kg per week, depending on your body physiology and experience of losing weight.
What are the patterns in the results of a low-carb diet?
Many people will get worse in the first 5-7 days. Weight loss novices lose fat faster. Very fat people can strike with pilot cords for more than a week in a row.
Women lose weight more slowly than men. Depending on the cycle stage, weight loss in women can fluctuate a lot - even with equal effort and diet.
But the result of following the rules inspires: everyone loses weight!
Do you want to lose weight fast? Do not starve, but say "No! " Sugars.
To date, large observations have been accumulated about positive changes in the body during a diet low in carbohydrates:
- Increased 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 beloved contours in the mirror.
Before changing your diet, you need a doctor's consultation!
Low-carb diets have side effects that can be detrimental to certain chronic diseases and overly strict restrictions for too long.
A sober goal is to lose weight without harming your health. Are you sick? Have you recently had an infection? Do not know your health level? Have you not had routine tests for a long time? First the doctor, then the diet.
We hope you find the recommendations helpful. The rules for how to lose 10 kg a month without harming health are based on carbohydrate reduction, a daily walk, athletic physical education and the general physiological laws of drinking regime, 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 take into account every calorie.