How to lose 10 kg in one month without harm to health is a pressing topic for many people. But most fast methods promise only 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 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?
- Reduce appetite and discomfort from hunger.
- Quickly say goodbye to excess fat (and not just the water that stays in the tissues! )
- I feel good - both physically and in the mood.
- Reach the standard in standard health indicators (routine examinations, ECG, ultrasound for organ systems).
Modern dietetics can help us! Here are the basic 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 the elimination of glucose, fructose, sucrose and all starchy foods. Simply put, down with pastries, flour, cereals and fruits with a high glycemic index.
Why is he so ruthless? Due to three important reasons that are related to insulin, a powerful hormone in our body.
- Carbohydrate foods stimulate insulin production. Stimulates the accumulation 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 low glycemic index (GI) of meals are the most convenient weight loss. We stop feeling very hungry much faster (after all, there are no insulin spikes in the blood! ).
Out of curiosity, let's evaluate the schedule. Two diets - low in carbohydrates and low in fat.
A low-carbohydrate diet is easier to tolerate, the results are pleasant in the first week, the diet is rich in vitamins and minerals.
We eat meat, vegetables and healthy fats - no empty calories! Isn't this a cherished dream of a man?!
The natural bonus of a low-carb diet is up to 5 kg in the first week with an excess of 15 kg. Furthermore! It is quite possible to lose 10 kg in one month, even if everything is overweight.
A proven effect on sugar avoidance is to reduce hunger and increase satiety. He manages to lose weight without much effort of will and quickly turns on the autopilot when forming the menu.
What is the conclusion?
By reducing carbohydrates, we lower blood insulin levels, reduce appetite and lose weight without obsessive hunger.
Rule № 2: Eat protein, vegetables and fats every time
Every meal (! ) Consists of protein, fat and vegetables.
This is the easiest way to meet the carbohydrate limit of 25 to 50 g per day. We choose the most useful products and keep our health normal while losing weight.
We print out 3 lists below and keep them in front of our eyes in the kitchen.
List of protein foods
Explore the variety!
- Animals and poultry: beef, chicken, turkey, pork, etc. Less often offal - liver, chicken stomachs and others. ;
- Inhabitants of the sea: shrimp, squid and small fish with different fat content - weight up to 1, 5 kg. Herring, hake, trout, pink salmon, pollock, cod, yellowfin tuna (including canned natural juice);
- Natural cottage cheese and kefir with moderate fat content;
- Chicken and quail eggs.
The leader in weight loss nutrients is protein. It brings with it many positive changes in well-being from the first days of weight loss:
- Reduced general anxiety;
- Rarely does night hunger torment;
- Skin, hair, nails improve;
- Strong immunity is maintained.
List of vegetables with low GI
Low glycemic vegetables are also fun:
- All kinds of cabbage (white, red, broccoli, cauliflower, Brussels sprouts, kohlrabi);
- Spinach and all kinds of vegetables (arugula, vegetable salad, parsley, dill, wild garlic);
- Cucumbers, tomatoes, peppers;
- Celery, including stalk, black radish, turnip and daikon;
- Zucchini of all varieties, including zucchini;
- Green beans (asparagus);
- mushrooms;
- avocado.
An important plus!
Even 3 super bulky salads of these ingredients will not burden us with more than 50 grams of carbohydrates per day.
We crunchy juicy and appetizing, but we stay on a low-carbohydrate diet that allows us to lose 10 kg per 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 road to a beautiful figure.
Healthy fats
Important!
Do not be afraid of the brave! It is dangerous to combine 2 diets in 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 oil;
- Pumpkin seed oil (from time to time);
- Cold pressed coconut oil (fry in this oil! );
- Natural oil (small amount);
- Walnuts, almonds, sunflower seeds and pumpkin seeds (in moderation);
- Fish oil (as a dietary supplement to increase omega-3).
Don't be surprised: "Where are sunflower and other oils? " You can add them to your diet out of habit. But think about health.
Improve Omega-3 in your diet!
We believe that it is useful to reduce the intake of omega-6 fatty acids even during the diet. The harmony 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. Weight loss will be followed by fatigue and constant tiredness. It is logical to help the body with omega. 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 fractional nutrition?
There are 2 options - of your choice:
- Twice, approximately equal volume. Drink clean water between meals.
- Or three main meals (breakfast, lunch, dinner)
The secret of fast saturation:
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 one third or half of the salad has already been eaten.
How to cook to meet the restriction of carbohydrates?
We use recipes from every protein diet (Ducan, Montignac, Atkins, South Beach, etc. ). Books, blogs, forums: Many low-carb recipes are always at hand.
Summary of dishes:
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 number 3: 1 hour walk on the street and athletics 3 r / week
The first is mandatory! Each word:
1 hour + continuous walking + outside.
Are you used to apologies for exhaust fumes? Alas, it is doubtful. Not every city is Manhattan. In addition, there are many opportunities around. Take a walk between houses in a residential area, in a local park, on quiet streets. Climb the nearest open stairs. Walk early in the morning or evening after 20: 00 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? I find! And walk for 40 minutes, but every day!
This is not a special aerobics with a heart rate jump with a certain frequency. The main advantages are the change of picture, the proven minimum of steps for heart health and oxygen. Up to 18% of inhaled oxygen is consumed by the brain. Without it, it is impossible to maintain a good mood. 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 helper.
Our goal is strength training 3 times a week according to the classic warm-up-exercise-stretching model.
Now the most interesting thing: you can master such a workout even at home. We use our body weight and super slow workout routine. Fantastic effect on any muscle group without going to the gym.
Abdominal presses, squats, lunges.
Stretch each trivial movement for 10-12 seconds and the muscles will shake with fatigue after 15 minutes. For example, we swing the abdomen off 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 stay at the climax for 3-5 seconds, then the load increases again!
Good choice for beginners without harm to health - callanetics and Pilates, slow cycling ergometer and orbital track with maximum resistance, all types of plates (forward, backward, sideways).
You can go to the gym. But if the excuse of "no time for fitness" prevents you from linking physical education with weight loss, give it up today! Remember: you can lose weight only by doing homework.
The advantage of athletics is the acceleration of metabolism after training, up to one day. As well as muscle contouring and collagen production (skin will thank you! ). And when walking with a change of landscape, the synthesis of endorphins is activated - hormones of joy, which allow us not to deviate from the right path.
Conclusion: move!
Outdoor walk - 1 hour a day. Besides, the best thing is strength gymnastics of any weight (body weight will help us! ). Frequency of training - at least 3 times a week, preferably 4.
Rule number 4: load up on 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? We eat carbs on Saturday or Sunday.
Our task is to protect ourselves from light carbohydrates (flour, sugar, honey, sweet desserts). But eat healthy complex carbohydrates, taking something pleasant and even unusual.
Psychologically, a day of unloading can be a day of new eating experiences. This will help you maintain a winning mood. The eternal sufferers without simple joys of existence are not for us!
For carbohydrate food we use:
- Buckwheat, including celery, millet, rice, quinoa, chickpeas and other legumes;
- More sugary vegetables: beets and carrots, better raw, sometimes potatoes, Jerusalem artichokes;
- Fresh fruit, preferably with an average GI - no more than 400 grams per day. Grapefruits, apricots, raspberries, blackcurrants, pears, plums, cherries, etc.
The main secret of success is to load up on carbs 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 disappear quickly once we return to carbohydrate limits. "Terrible numbers" - mostly water retention in the tissues, not pure fat.
So what can we afford? If you really want:
Dedicate 1 weekend to a carbohydrate zigzag in the diet. Choose high-quality sources of carbohydrates, medium GI, high fiber and healthy nutrients.
Rule № 5: Don't focus on calories!
It is not enough to eat 7 thousand a day.
But the priority must be to reduce carbohydrates and pursue a new sense of fullness. When we follow the rule "protein + vegetables + healthy fats", we automatically go to the safe zone for overeating with calories. The volume gives a great salad, the fat in the sauce adds satiety and digestibility to the dish, and meat / fish becomes the basis.
If you can't do without counting, count online or on your phone. The average non-hazardous daily calorie intake during the 1-month weight loss period is 1, 400 kcal for women and 1, 600 for men. But a lot depends on our physical activity and age.
What is the conclusion?
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 should be derived from protein and healthy fats.
TOP 7 important assistants
We would put sleep and water first. Even this is enough to prevent weight loss problems in the described system. But you can use all 7 life hacks so that your health does not drop even a gram.
- We sleep soundly and enough. We go to bed until 23: 00. Cool, darkest and quietest room, constant supply of oxygen. We sleep in a row from 7 to 9 o'clock. Every day. In this way we prolong our life and insure ourselves very effectively against "overloads" and "accidents". The benefits are provided by three hormones - melatonin, ghrelin and leptin. The first is a hero of the TOP 3 natural defenders against systemic senile inflammation. The second controls appetite and rises when you do not 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 for disaster: 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 drink between meals. Large portions of water (1 cup) can be drunk 15 minutes before meals.
- We do not refuse coffee and tea. Two flat teaspoons is the average safe norm. Pros: acceleration of metabolic processes and choleretic effect in the morning (and this is a high-quality bowel cleansing).
- The most protein-rich food is breakfast. Light vegetable salad, low in fat and high in protein, so weight loss will be accelerated by 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, radishes.
- We do not reject "fat burning products". The name is not correct, but there is some meaning in these lists. Judge for yourself: mostly green tea, yogurt and very juicy vitamin vegetables and fruits are mentioned. Considering carbohydrates (no more than 50 grams per day! ), We introduce some of the characters in the diet in the name of side health benefits (antioxidants, probiotics, etc. )
- Small plates. And if the thirst for psychological experiments is great, then the Chinese sticks. Who managed to tune in right away? Comment below! We guarantee strong enjoyment.
How fast we will lose 10 kg and what bonuses we will receive
2, 5 to 5 pounds 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 patterns in the results of a low-carb diet?
Many people will feel worse in the first 5-7 days. Beginners in weight loss lose fat faster. Very obese 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 stage of the cycle, weight loss in women can vary greatly - even with the same effort and diet.
But the result of following the rules is inspiring: everyone loses weight!
Want to lose weight fast? Do not starve, but say "No! " Sugars.
To date, large-scale observations have been made of positive changes in the body during a low-carbohydrate diet:
- Elevated 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 us to live happily even before the cherished outlines in the mirror.
Before changing the diet, consult a doctor!
Low carb diets have side effects that can be harmful to certain chronic diseases and too strict restrictions 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 level of health? Haven't you done routine tests in a long time? First a doctor, then a 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 carbohydrate reduction, daily walking, athletic physical education and the general laws of physiology for drinking, sleep and psychology. They will allow you to say goodbye to unnecessary savings 2 or even 3 times faster than diets that reduce fat and count every calorie.