How to lose 10 kg in a month without harm to health is a pressing matter for many. But most of the quick methods only promise speed of weight loss and do not guarantee well-being, for a long time aForget about stable results.
Let's define the goals. 10 kg cannot be called a small figure. Also, it is not important, and a month is not a short period.
What do we want from effective weight loss?
- Reduce hunger and appetite problems.
- Say goodbye to excess fat quickly (and not just water in the tissues! )
- Feeling good - both physically and in mood.
- Reach the norm in standard health indicators (regular tests, ECG, ultrasound for organ systems).
Modern Dietetics can help us! Here are the major quick steps for a toned body with good health.
Rule No. 1: Carbohydrates from 25 to 50 grams per day
The foundation of success is the removal of glucose, fructose, sucrose and all starchy foods. Simply put, sweets, flours, cereals and fruits with a high glycemic index.
Why is this so cruel? For three important reasons involving insulin, a powerful hormone in our bodies.
- Carbohydrate foods stimulate the production of insulin. This 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 the elimination of sugars and the low glycemic index (GI) of food are most comfortable for weight loss. We stop feeling hungry much faster (after all, there is no surge in insulin in the blood! ).
Out of curiosity, let's evaluate the scheduletwo diets - low in carbohydrates and low in fat.
A diet with few carbohydrates is easy to tolerate, the results are pleasant in the first week itself, 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 5kg with no more than 15kg in the first week. Plus! Losing 10 kg in a month is quite possible, even if it is all overweight.
A proven effect on avoiding sugar is reduced appetite and increased satiety. Manages to slim down without excessive effort of desire and quickly turns on the autopilot when creating menus.
What is the bottom line?
By cutting back on carbohydrates, we lower blood insulin levels, reduce appetite and lose weight without obsessive hunger.
Rule #2: Eat Protein, Vegetables, and Fat Every Time
Each meal (! ) contains protein, fat, and vegetables.
This is the easiest way to adhere to a carbohydrate restriction of 25 to 50 grams per day. We select the most useful products and keep your health normal while losing weight.
We print the 3 lists below and keep them before 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 stomach, etc . ;
- sea inhabitants: shrimp, squid and small fish of various fat content - weight up to 1. 5 kg. Herring, hake, trout, pink salmon, pollock, cod, yellowfin tuna (including canned food in natural juices);
- natural cottage cheese and medium-fat kefir;
- Chicken and Quail Eggs.
The leader in slimming nutrients is protein. From the first days of losing weight, it brings with it a number of positive changes:
- decrease in general anxiety;
- less often night hunger pains;
- skin, hair, nails become better;
- Strong immunity is supported.
List of Low GI Vegetables
Low-glycemic vegetables are fun too:
- Cabbage of all types (white, red, broccoli, cauliflower, Brussels sprouts, kohlrabi);
- Spinach and all kinds of greens (arugula, vegetable salad, parsley, dill, wild garlic);
- cucumbers, tomatoes, capsicum;
- Celery, including stalks, black radishes, common radishes and daikon;
- Zucchini of all varieties, including zucchini;
- green beans (asparagus);
- Mushrooms;
- Avocado.
A significant plus!
Even 3 super-heavy salads with these ingredients won't load us up with more than 50 grams of carbohydrates per day.
We eat juicy and mouth-watering, but live on a low-carb diet that allows us to lose 10 kg in a month without harm to our health.
Vitamins and fiber will build adequate bowel cleansing and alertness. With the vegetable salad habit, we lay the foundation of health for a beautiful figure from the first step.
healthy fats
Necessary!
Don't be afraid to be bold! Mixing 2 diets into one is dangerous. Choose either low carbs or low fat. By limiting both, the diet will be seriously poor and unhealthy.
- extra virgin olive oil (producer Greece, Spain);
- peanut and almond butter;
- Pumpkin seed oil (sometimes);
- 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-3).
Don't be surprised: "Where are sunflower and other oils? " By habit you can add these to your diet. But think about health.
Increasing Omega-3s in Your Diet!
We believe that it is beneficial to reduce omega-6 fatty acid intake even during the diet. The balance between omega 3 and 6 is a ratio of 1 to 4. Our normal diet has 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 consume fish oil (1-3 teaspoons per day). And take only those oils that contain no more than 30% of all omega-6 fatty acids.
What is Fractional Nutrition?
2 options are suitable - your choice:
- Twice, approximately equal amounts. Drink clean water between meals.
- or three main meals (breakfast, lunch, dinner)
Secret of fasting gratification:
All meals are plentiful and slow. Chew well! 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.
Meal Summary:
Each of our meals is one 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 of street walking and athletics 3 r / week
The first one is essential! every word:
1 hour + continuous walk + outside.
Are you used to taking out on the pretext of gas? I wish it was questionable. Not every city is Manhattan. Plus, there are plenty of opportunities around. Between homes in a residential area, in a local park, walk quiet streets. Climb the stairs to the nearest open air. Early morning or eveningTake a walk after 8: 00 when there are fewer cars.
In extreme cases, walking at a moderate pace on a treadmill, health rider and any other aerobic exercise machine on a balcony with wide-open windows (! ) No time at all? Get! And walk 40 minutes, but every day!
It is not about special aerobics in which there is a jumped heart rate with a certain frequency. The main advantages are the change of the picture, the minimum steps proven for heart health and oxygen. Up to 18% of the oxygen inhaled by the brainIs consumed. Without it it is impossible to maintain a good mood. 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 adjunct.
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 this type of workout even at home. We use our own body weight and a super-slow exercise routine. Great effect on any muscle group without going to the gym.
Abs, squats, lunges.
Stretch each insignificant movement for 10-12 seconds, and in 15 minutes the muscles will begin to tremble with fatigue. For example, we roll the abs off the floor, gradually tearing each vertebra. Or we smoothlySit down, looking at the clock: down for 10 seconds, up for 10 seconds. And if you stop for 3-5 seconds at the culmination point, the load rises again!
A good option for beginners without harm to health - calentics and Pilates, slow rides on an exercise bike and class track with maximum resistance, all types of planks (front, back, lateral).
You can go to the gym. But if the excuse of "no time for the gym" keeps you from linking physical education with weight loss, drop it today! Remember: You can lose weight only by doing home workouts.
The advantage of athletics is the acceleration of metabolism after a day of training. As well as muscle formation and collagen production (the skin will thank you! ) And when running with a change in landscape, the synthesis of endorphins - hormones of pleasure is activated. , which do not let us deviate from the right path.
Conclusion: Move!
Walking in the open air - 1 hour per day. Additionally, strength gymnastics with any weight is the best thing (body weight will help us! ) Frequency of workout - at least 3 times a week, preferably 4.
Rule No. 4: Load in Carbohydrates Once a Week
This rule is optional. However, for many people, the controlled element of carbohydrate independence helps them better deal with weight loss.
What are we doing? On Saturday or Sunday we eat carbohydrates.
Our task is to refrain from running on light carbohydrates (flour, sugar, honey, sweet desserts). But eat healthy complex carbohydrates, also pick up something pleasant and unusual.
Psychologically, the day of unloading can be a day of new food experiences. This will help maintain the winning mood. Eternal suffering without the simple pleasures of being is not about us!
For carbohydrate food we use:
- Buckwheat, including green, millet, rice, quinoa, chickpeas and other legumes;
- more sweet vegetables: beets and carrots, better raw, sometimes potatoes, Jerusalem artichoke;
- Fresh fruits, preferably with an average GI - no more than 400 g per day. Grapes, apricots, raspberries, currants, pears, plums, cherries, etc.
The main secret to success is to load up on carbohydrates only once a week.
We are calm about the fact that immediately after the zigzag the weight can jump sharply (up to 2 kg). Do not panic! This will quickly go away once we get back to carbohydrate restriction. "Terrible numbers" - all water retention in tissues, and not pure fat.
So what can we afford? If you really want:
Allow 1 day for carbohydrates to 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!
It is not enough to eat 7 thousand a day.
But the priority should be to reduce carbs and pursue a new feeling of fullness. When we follow the "protein + vegetables + healthy fats" rule, we automatically move into the safe zone for eating more in calories. The 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, then count online or on your phone. The average non-hazardous limit of daily caloric intake during the period of weight loss for 1 month is 1400 kcal for women, 1600 for men. ButMuch depends on our physical activity and age.
What is the bottom line?
Whether or not 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 obtained from protein and healthy fats.
Top 7 Important Helpers
We will put sleep and water first. Even this is enough to prevent the problems of losing weight on the described method. But you can use all 7 life hacks so that your health does not drop even a gram.
- We take deep and adequate sleep. We go to bed by 23: 00. The quietest, darkest and quietest room, constant oxygen supply. We sleep continuously for 7 to 9 hours. Every day. Extend life and effectively insure itself against "overload" and "breakdown". The benefit is provided by three hormones - melatonin, ghrelin and leptin. First of the top 3 natural defenders against systemic senile inflammationis the protagonist. The second controls the appetite and increases when you are not getting enough sleep. The third keeps the satiety under control, and drops off rapidly as soon as we don't get enough sleep. OKCan't sleep? Prepare to crash: Biochemistry is against you.
- We drink more water. 20 to 30 ml for every kilogram of current weight. 300 ml in the morning on an empty stomach. During the day, we keep a bottle with us and sip between meals. Large amounts of water (1 glass) can be drunk 15 minutes before a meal.
- We do not refuse coffee and tea. Two flat spoons 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 food is breakfast. A light salad of green vegetables, a little fat and a lot of protein will speed up our weight loss by up to 30%! Compared to those who do not pay attention to protein in the morning.
- We offer daily fiber. Options - Oat bran, Flaxseed, Unique psyllium, Cabbage, Radish.
- We don't rule out "fat burning products. " The name isn't accurate, but these lists have some meaning. Judge for yourself: mostly green tea, sour milk, and lots of juicy vitamins. Vegetables and fruits are mentioned. CarbohydratesKeeping this in mind (no more than 50 grams per day! ), we add some heroes to the diet for side health benefits (antioxidants, probiotics, etc. ).
- Small plates. And if the craving for psychological experiments is great, then sugar sticks. Who managed to relax right away? comment below! We guarantee a vigorous pleasure.
How soon will we lose 10 kg and what bonus will we get
If all the rules are followed, 2. 5 to 5 kilograms of weight will be reduced in the first week.
In addition - from 1. 5 to 2. 5 kg per week depending on your body's physiology and experience 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. Beginners to weight loss tend to lose fat rapidly. Very obese people can consistently hit plumb lines for more than a week.
Women lose weight more slowly than men. Depending on the phase of the cycle, weight loss in women can fluctuate significantly - 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! " Sugar
To date, a large number of observations have been accumulated regarding the positive changes in the body during a limited-carbohydrate diet:
- increased sugar normalizes;
- lipidogram - in harmony (triglycerides and "bad" cholesterol are reduced, "good" cholesterol is increased);
- High blood pressure stabilizes 5 points less than without medication;
- And a good mood helps to live happily even before the cherished outlines in the mirror.
A doctor's consultation is required before changing the diet!
Low-carb diets have side effects that can be harmful to some chronic diseases and excessively rigid 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? Have you not had regular tests for a long time? First the doctor, then the diet.
We hope that you found the recommendations useful. Rules for losing 10 kg per month without harm to health On reducing carbohydrates, daily walks, athletic physical education and drinking regimen, on the general rules of physiology on sleep and psychologyThey'll allow you to say goodbye to extra savings 2, or 3 times faster than diets that cut fat and take every calorie into account.