How to lose 10 kg in a month without harming your health is an urgent topic for many people. But most of the quick methods only promise the speed of weight loss and do not guarantee well-being, much less a stable result for a long time.
Let's 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 effective weight loss?
- Reduces appetite and hunger pains.
- Say goodbye quickly to excess fat (and not just the water that remains in the tissues! )
- Feeling good, both physically and in humor.
- Reach the norm in standard health indicators (routine tests, ECG, ultrasound for organ systems).
Modern dietetics can help us! These are the key quick steps to a toned body in good health.
Rule number 1: carbohydrates 25 to 50 grams per day
The foundation of success is eliminating glucose, fructose, sucrose, and all starchy foods. In short: sweets, flours, cereals and fruits with a high glycemic index.
Why is he so ruthless? For three important reasons that are associated with insulin, a powerful hormone in our body.
- Carbohydrate foods stimulate insulin production. 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 elimination of sugars and low glycemic index (GI) of meals are the most comfortable to lose weight. We stop feeling strong hunger much faster (after all, there are no insulin jumps in the blood! ).
Out of curiosity, let's evaluate the schedule. Two diets: low in carbohydrates and low in fat.
A diet with low carbohydrates is easier to tolerate, the results are pleasant already in the first week, the diet is rich in vitamins and minerals.
We eat healthy meat, vegetables and fats - there are no empty calories! Isn't this a person's cherished dream?
The natural advantage of a low carbohydrate diet is up to 5 kg in the first week with an excess of 15 kg. It's more! It is quite possible to lose 10 kg in a month, even if everything is overweight.
A proven effect on sugar avoidance is reducing hunger and increasing satiety. He manages to lose weight without extreme effort of will and quickly turns on autopilot when forming the menu.
What is the end result?
By reducing carbohydrates, we lower blood insulin levels, reduce appetite, and lose weight without obsessive hunger.
Rule No. # 2: eat protein, vegetables and fat all the time
Each meal (! ) Consists of proteins, fats and vegetables.
This is the easiest way to meet a carbohydrate restriction of 25-50g per day. We choose the most useful products and keep our health in the norm while losing weight.
We print 3 lists below and keep them in front of our eyes in the kitchen.
List of protein foods
Look at the variety!
- Animals and poultry: beef, chicken, turkey, pork, etc. Less frequently, 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 in natural juice);
- Natural cottage cheese and moderate-fat kefir;
- Chicken and quail eggs.
The leader in slimming nutrients is protein. It brings with it many positive changes in well-being from the first days of losing weight:
- Reduction of generalized anxiety;
- Less often night hunger torments;
- The skin, hair and nails improve;
- Strong immunity is supported.
List of low GI vegetables
Low-glycemic vegetables are fun too:
- All kinds of cabbage (white, red, broccoli, cauliflower, Brussels sprouts, kohlrabi);
- Spinach and all kinds of vegetables (arugula, vegetable salad, parsley, dill, garlic);
- Cucumbers, tomatoes, bell peppers;
- Celery, including stem, black radish, common radish, and daikon;
- Zucchini of all varieties, including zucchini;
- Green beans (asparagus);
- Mushrooms;
- Avocado.
An important advantage!
Even 3 super bulky salads of these ingredients will not load us with more than 50 grams of carbohydrates a day.
We make a juicy and appetizing crunch, but we follow a low carb diet that allows us to lose 10 kg in a month without harming our health.
Vitamins and fiber will form a proper bowel cleansing and alertness. With the habit of vegetable salads, we lay the foundations of health from the first steps on the way to a beautiful figure.
Healthy fats
Important!
Do not fear the bold! It is dangerous to combine 2 diets in one. Choose low carb or low fat. By limiting both, the diet will be critically bad 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).
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.
Improve the omega-3s in your diet!
We believe that it is beneficial to reduce the intake of omega-6 fatty acids even while dieting. The harmony of omegas 3 and 6 is a ratio of 1 to 4. Our usual diet is 16 to 20 times more omega 6. This imbalance increases the risk of stroke, heart attack and premature aging. Losing weight is a burden 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 fractional nutrition?
2 options are suitable, your choice:
- Twice, roughly the same volume. Drink clean water between meals.
- Or three main meals (breakfast, lunch, dinner)
The secret to fast satiety:
All meals are large and slow. Chew well. And we started with a salad with butter. The first piece of protein is poisoned in the mouth only after a third or half of the salad has been eaten.
How to cook to comply with the carbohydrate restriction?
We use recipes from any protein diet (Ducan, Montignac, Atkins, South Beach, etc. ). Books, blogs, forums - many low carb recipes are always at your fingertips.
Meal Summary:
Each of our meals is a great meal, where proteins and vegetables are accompanied by healthy fats. During the day, carbohydrates stay in the 25-50 gram range.
Rule number 3: 1 hour of walking in the street and athletics 3 r / week
The first is a must! Each word:
1 hour + continuous walk + outside.
Are you used to exhaust fumes excuses? Unfortunately, it is doubtful. Not all cities are Manhattan. Also, there are many opportunities available. Walk between houses in a residential area, in a local park, on quiet streets. Climb the nearest outdoor stairs. Walk early in the morning or in the evening after 8: 00 pm when there are fewer cars.
In extreme cases, walk (! ) On a treadmill, a health bicyclist, and any other aerobic exercise machine at a moderate pace on a balcony with wide-open windows. You do not have time? Meet! And walk for 40 minutes, but every day!
These are not special aerobic exercises with an accelerated heart rate with a certain frequency. The main benefits are the makeover, the proven minimum of steps for heart health, and oxygen. The brain consumes up to 18% of inhaled oxygen. 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 highly effective assistant.
Our goal is strength training 3 times a week according to the classic warm-up-exercise-stretch pattern.
Now the most interesting: you can master that 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.
Sit-ups, squats, lunges.
Stretch each trivial movement for 10-12 seconds, and the muscles will shake from fatigue in 15 minutes. For example, we swing our abs off the ground, slowly tearing each vertebra off. Or we squat gently, looking at the clock: down for 10 seconds, up for 10 seconds. And if you stay at the climax for 3-5 seconds, the load increases again!
A good option for beginners without damaging health: calanetics and Pilates, slow riding on a stationary bike and track in orbit with maximum resistance, all kinds of boards (forward, backward, side).
You can go to the gym. But if the "no time for gym" excuse keeps you from connecting physical education to 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 a day. As well as muscle contouring and collagen production (your skin will thank you! ). And when walking with a change in the landscape, the synthesis of endorphins, hormones of joy, is activated, which allow us not to deviate from the right path.
Conclusion: get moving!
Walk in the fresh air - 1 hour per day. Also, the best is strength gymnastics with any weight (body weight will help us! ). Training frequency: at least 3 times a week, preferably 4.
Rule number 4: load 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? On Saturday or Sunday we eat carbohydrates.
Our task is to avoid consuming light carbohydrates (flour, sugar, honey, sweet desserts). But eat healthy complex carbohydrates, picking up something nice and even unusual.
Psychologically, a discharge day can be a day of new food experiences. This will help maintain a winning frame of mind. The eternal sufferers without simple joys of being are not about us!
For carbohydrate foods 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 to success is loading carbohydrates only once a week.
We are reassured by the fact that the weight immediately after the zigzag can jump sharply (up to 2 kg). Do not panic! It will go away quickly once we get back to carb restrictions. "Terrible numbers": mostly water retention in tissues, not pure fat.
So what can we afford? If you really want:
Spend 1 day off on a carb zigzag in nutrition. Choose high-value, medium-GI, high-fiber, high-fiber carbohydrate sources and healthy nutrients.
Rule No. 5: don't get obsessed with calories!
It is not enough to eat 7 thousand a day.
But the priority should be to reduce carbohydrates and seek a new feeling of satiety. When we follow the "protein + vegetables + healthy fats" rule, we automatically move into the safe zone for calorie overeating. The bulk makes 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-dangerous limitation of daily calorie intake during the weight loss period for 1 month is 1400 kcal for women and 1600 for men. But a lot depends on our physical activity and age.
What is the end result?
If you worry 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 fats.
TOP 7 important assistants
We would put sleep and water first. Even this is enough to avoid problems with weight loss in the described system. But you can use the 7 life hacks so that your health does not drop a gram.
- We sleep soundly and sufficiently. We went to bed until 11pm. Cool, dark and quiet room, constant supply of oxygen. We sleep in a row for 7 to 9 hours. Every day. In this way we prolong our life and we insure ourselves very effectively against "overloads" and "breakdowns". 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 second controls your appetite and increases when you don't get enough sleep. The third keeps saturation under control and drops rapidly, as soon as we don't get enough sleep. You do not sleep well? Prepare to crash - 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 glass) can be drunk 15 minutes before meals.
- We do not reject coffee and tea. Two flat teaspoons is the safe average rate. Advantages: acceleration of metabolic processes and choleretic effect in the morning (and this is a high-quality intestinal cleanse).
- The highest protein meal is breakfast. A light vegetable salad, a little fat and a lot of protein, to accelerate our weight loss by up to 30%! Compared to those who don't focus on protein in the morning.
- We introduce fiber daily. Options: oat bran, flaxseed, single psyllium, cabbage, radish.
- We do not rule out "fat burning products". The name is not exact, but these lists make some sense. Judge for yourself: mainly green tea, sour milk and vegetables and fruits with very juicy vitamins are mentioned. With carbohydrates in mind (no more than 50 grams per day! ), We introduce some of the heroes in the diet for the sake of secondary health benefits (antioxidants, probiotics, etc. )
- Small dishes. And if the craving for psychological experiments is great, then the Chinese stick around. Who managed to get comfortable right away? Comment below! We guarantee a sonorous delight.
How fast we will lose 10 kg and what bonuses we will get
From 2, 5 to 5 kilograms will disappear in the first week, if you follow all the rules.
Also, 1. 5 to 2. 5 kg per week, depending on your body's physiology and weight loss experience.
What are the patterns in the results of a low carbohydrate 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 bobs 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 fluctuate a lot, even with the same effort and diet.
But the result of following the rules inspires: everyone loses weight!
Do you want to lose weight fast? Don't starve yourself, but say "No! " Sugars.
To date, large-scale observations have accumulated about positive changes in the body during a limited carbohydrate diet:
- The increase in 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 good humor helps to live happily even before the cherished outlines in the mirror.
Before changing the diet, a medical consultation is required!
Low carbohydrate diets have side effects that can be detrimental to certain chronic diseases and excessively severe 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 you know your level of health? Haven't been routinely tested for a long time? First the doctor, then the diet.
We hope you find the recommendations helpful. The rules on how to lose 10 kg per month without harm to health are based on the reduction of carbohydrates, a daily walk, athletic physical education and the general laws of physiology on the diet of drinking, sleep and psychology. They will allow you to say goodbye to excess savings 2, or even 3 times faster than diets that reduce fat and take into account every calorie.