How to lose 10 kg in the next month without damaging your health is an urgent topic for many people. But most fast methods can only guarantee the speed of weight loss, not health, let alone long-term stable results.
Let us define the goal. 10 kilograms cannot be called a small number. At the same time, it is not critical, and a month is not a short period of time.
What do we want from effective weight loss?
- Reduce appetite and hunger.
- Quickly say goodbye to excess fat (not just residual water in the tissues! )
- Feel good-both physically and emotionally.
- Meet the standards of standard health indicators (routine examination, electrocardiogram, organ system ultrasound).
Modern nutrition can help us! The following are the key quick steps to build a fit body and health.
Rule 1: 25 to 50 grams of carbohydrates per day
The basis for success is the removal of glucose, fructose, sucrose and all starch-containing foods. In short, they are candy, flour, grains and fruits with low glycemic index and high.
Why is it so ruthless? For three important reasons related to insulin, insulin is 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 consumes fat for energy.
- With normal insulin, the kidneys will actively remove excess fluid from the tissues. We feel relaxed and natural diuretic effect.
- A diet that eliminates sugar and low glycemic index (GI) is the most comfortable way to lose weight. We stop feeling intense hunger sooner (after all, the insulin in the blood has not increased! ).
Out of curiosity, let us evaluate the timetable. Two diets-low carbohydrate and low fat.
A diet low in carbohydrates is easier to tolerate, and the results in the first week are pleasant. The diet is rich in vitamins and minerals.
We eat meat, vegetables and healthy fats-no calories! Isn't this a long-cherished wish of one person? !
The natural reward for a low-carbohydrate diet in the first week is as high as 5 kg, which is more than 15 kg. and! Even if all are overweight, it is very possible to lose 10 kilograms a month.
The proven effect of avoiding sugar is to reduce hunger and increase satiety. Try to be slim without great effort, and quickly turn on the autopilot when the menu is formed.
What's the bottom line?
By reducing the intake of carbohydrates, we can lower the insulin levels in the blood, reduce appetite and lose weight without excessive hunger.
Rule #2: Eat protein, vegetables and fat every time
Each meal (! ) consists of protein, fat and vegetables.
This is the easiest way to comply with a carbohydrate limit of 25 to 50 grams per day. We choose the most useful products and stay healthy while we lose weight.
We print out the 3 lists below and put them in front of the kitchen.
Protein food list
Look at the variety!
- Animals and poultry: beef, chicken, turkey, pork, etc. Less common are internal organs-liver, chicken stomach, etc. ;
- Marine life: shrimp, squid and small fish with different fat content-up to 1. 5 kg in weight. Herring, cod, trout, pink salmon, cod, cod, yellowfin tuna (including canned food with natural juice);
- Natural cheese and kefir with medium fat content;
- Chicken and quail eggs.
The leader of weight loss nutrients is protein. From the first day of weight loss, he brought many positive changes in health:
- Reduce general anxiety;
- Hunger torture less at night;
- Skin, hair, nails become better;
- Supports strong immunity.
Low GI vegetable list
Low-glycemic vegetables are also interesting:
- 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, sweet peppers;
- Celery, including stems, black radish, white radish and white radish;
- All varieties of zucchini, including zucchini;
- Green beans (asparagus);
- mushroom;
- avocado.
An important bonus!
Even with 3 extra-large salads from these ingredients, we would not consume more than 50 grams of carbohydrates per day.
We chew juicy and mouth-watering, but still stick to a low-carbohydrate diet so that we can lose 10 kg in a month without harming our health.
Vitamins and fiber will create sufficient intestinal cleansing and alertness. With the habit of vegetable salad, we have laid a healthy foundation from the first step towards a beautiful figure.
Healthy fats
important!
Don't be afraid to be bold! Combining two diets into one is dangerous. Choose low carbohydrate or low fat. By restricting both, the diet will be very bad and unhealthy.
- Extra virgin olive oil (producers in Greece and Spain);
- Peanut and almond butter;
- Pumpkin seed oil (occasionally);
- Cold-pressed coconut oil (use this for frying! );
- Natural butter (a small amount);
- Walnuts, almonds, sunflower seeds and pumpkin seeds (appropriate amount);
- Fish oil (as a dietary supplement to increase omega-3s).
Don't be surprised: "Where are sunflowers and other oils? " You can add them to your diet out of habit. But consider health.
Increase Omega-3s in your diet!
We believe that even reducing the intake of omega-6 fatty acids during the diet is beneficial. The harmonious ratio of Omega 3 and 6 is 1 to 4. Our usual diet is 16-20 times that of 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 use Omega to help the body. Therefore, we take fish oil (1-3 teaspoons per day), and only take those oils whose omega-6 does not exceed 30% of all fatty acids.
What is partial nutrition?
2 options are suitable-your choice:
- Two times, approximately equal volume. Drink clean water between meals.
- Or three meals (breakfast, lunch, dinner)
The secret to a quick satiety:
All meals are plentiful and slow. Chew carefully! We start with a butter salad. Only when one-third or half of the salad has been eaten, the first protein will be poisoned in the mouth.
How to cook to meet the carbohydrate limit?
We use recipes from any protein diet (Ducan, Montignac, Atkins, South Beach, etc. ). Books, blogs, forums: Many low-carb recipes are always within reach.
Meal summary:
Each of our meals is a sumptuous meal, with protein and vegetables paired with healthy fats. During the day, carbohydrates are kept in the range of 25-50 grams.
Rule 3: Walk on the street for 1 hour, track and field sports 3 rounds/week
The first one is a must! Every word:
1 hour + continuous walking + outdoor.
Are you used to excuses for exhaust? Alas, this is questionable. Not every city is Manhattan. In addition, there are many opportunities around. Shuttle between houses in residential areas, local parks, and quiet streets. Go up the nearest open-air staircase. After 8: 00 in the morning or in the evening, the car will walk a little bit.
In extreme cases, walk at a moderate speed on a treadmill, fitness rider, and any other cardio equipment, on a balcony with large windows (! ). No time at all? Look for! And walk for 40 minutes, but every day!
This is not a special aerobic exercise with a jumping heart rate of a specific frequency. The main advantage is that the image changes, the steps to prove heart health and oxygen are minimal. Up to 18% of inhaled oxygen is consumed by the brain. It is impossible to maintain a good mood without it. Not in the mood-weight loss will automatically be destroyed. You won't even notice how it happened.
Secondly, athletics is an optional but most effective assistant.
Our goal is to perform strength training 3 times a week according to the classic warm-up stretching pattern.
Now the most interesting thing is: even at home, you can master such exercises. We use our weight and super slow exercise routines. No need to go to the gym to have a magical effect on any muscle group.
Abs, squats, lunges.
Stretch each trivial movement for 10-12 seconds, and the muscles will tremble due to fatigue for 15 minutes. For example, we swing our abs from the floor, slowly tearing each vertebra. Or we squat down steadily and look at the clock: 10 seconds down, 10 seconds up. If you stay at the climax point for 3-5 seconds, then the load will increase again!
It is a good choice for beginners and will not harm your health-Calanetics and Pilates, slow exercise bikes and tracks with maximum resistance, all types of planks (forward, backward, lateral).
You can go to the gym. However, if the excuse of "no time to go to the gym" prevents you from linking sports to weight loss, then give up today! Remember: You can only lose weight by exercising at home.
The advantage of track and field sports is that the metabolism speeds up after training, up to one day. As well as muscle contour and collagen production (the skin will thank you! ). When walking with changes in the landscape, the synthesis of endorphins will be activated-the happy hormone, which keeps us from deviating from the right path.
Conclusion: Move!
Walk in the open air-1 hour a day. In addition, the best is strength gymnastics of any weight (weight will help us! ). Exercise frequency-at least 3 times a week, preferably 4 times.
Rule 4: Eat carbohydrates once a week
This rule is optional. However, for many people, the controlled elements of carbohydrate freedom help them better cope with weight loss.
What are we doing? On Saturday or Sunday, we eat carbohydrates.
Our task is to avoid eating light carbohydrates (flour, sugar, honey, sweets). But eat healthy complex carbohydrates and eat something pleasant and even unusual.
Psychologically, the day of unloading may be a day of new food experience. This will help maintain the mood of victory. There is no simple happy eternal sufferer that has nothing to do with us!
For carbohydrate foods, we use:
- Buckwheat, including green, millet, rice, quinoa, chickpeas and other beans;
- 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. Grapefruit, apricot, raspberry, black currant, pear, plum, cherry, etc.
The main secret of success is to load carbohydrates only once a week.
We are calm about the fact that the weight after twists and turns will rise sharply (up to 2 kg). do not panic! Once we restore the restriction on carbohydrates, it will disappear soon. "Horrible number"-the most important thing is the retention of water in the tissues, not pure fat.
So what can we afford? If you really want to:
Spend 1 day on tortuous nutrition of carbohydrates. Choose high-value carbohydrate sources, medium GI, high fiber, and healthy nutrients.
Rule #5: Don't indulge in calories!
Seven thousand yuan a day is not enough.
But the first task should be to reduce carbohydrates and pursue a new sense of satiety. When we follow the rule of "protein + vegetables + healthy fat", we will automatically enter the safe zone of excessive calorie intake. The volume gives a big salad, the fat in the sauce increases the saturation and digestibility of the dishes, and the meat/fish becomes the basis.
If you cannot count, please count online or on your mobile phone. The average non-dangerous limit of daily calorie intake during one month of weight loss is 1, 400 kcal for women and 1, 600 kcal 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 point is carbohydrates! 25 to 50 grams per day. All other calories must be obtained from protein and healthy fats.
TOP 7 important assistant
We will put sleep and water first. Even so, it is enough to prevent weight loss problems on the described system. But you can use all 7 life tips so that your health will not drop by one gram.
- We slept deep enough. We went to bed until 23: 00. The coolest, darkest and quietest room with constant oxygen supply. We sleep for 7 to 9 hours continuously. every day. In this way, we can extend our lifespan and very effectively ensure that we are protected from "overload" and "faults". The benefits are provided by three hormones-melatonin, ghrelin and leptin. The first is the TOP 3 natural protector against systemic senile inflammation. The second one controls appetite and soars when you lack sleep. The third controls the saturation, once we don't have enough sleep, it will drop rapidly. No proper sleep? Prepare to collapse: Biochemistry is not good for you.
- We drink more water. 20 to 30 milliliters per kilogram of current body weight. 300 ml on an empty stomach in the morning. During the day, we carry a bottle with us and sip between meals. Drink plenty of water (1 cup) 15 minutes before meals.
- We do not refuse coffee and tea. Two level teaspoons is the average safety rate. Advantages: accelerate the metabolic process and choleretic effect in the morning (this is a high-quality intestinal cleansing).
- The most protein-rich meal is breakfast. A light vegetable salad, a little fat and a lot of protein, accelerate our weight loss speed by up to 30%! Compared with those who do not focus on protein in the morning.
- We introduce fiber every day. Options-oat bran, flax seed, unique plantain, cabbage, radish.
- We do not reject "fat burning products". The name is not accurate, but it is meaningful in these lists. Judge for yourself: mainly green tea, yogurt and very juicy vitamin vegetables and fruits. Keeping carbohydrates in mind (no more than 50 grams per day! ), we have introduced some heroes in our diet to increase health benefits (antioxidants, probiotics, etc. )
- Small plates. If the desire for psychological experiments is great, then the Chinese will persist. Who managed to feel comfortable immediately? Comment below! We guarantee resounding joy.
How fast will we lose 10 kg and what rewards will we get
If you follow all the rules, your weight will disappear from 2. 5 to 5 kg in the first week.
In addition-1. 5 to 2. 5 kg per week, depending on your body's physiology and weight loss experience.
What are the patterns of the results of a low-carbohydrate diet?
Many people will feel worse in the first 5-7 days. Beginners who lose weight lose fat faster. Very fat people can use the plumb line continuously for more than a week.
Women lose weight slower than men. Depending on the different stages of the cycle, women's weight loss may fluctuate greatly-even if the effort and diet are the same.
But the result of following the rules is encouraging: everyone loses weight!
Want to lose weight fast? Don't starve to death, but say "No! " Sugar.
To date, a large number of large-scale observations about the positive changes in the body during a diet with limited carbohydrates have been accumulated:
- The increased sugar content returned to normal;
- Blood lipid profile-harmony (triglycerides and "bad" cholesterol are lowered, and "good" cholesterol is higher);
- High blood pressure is steadily reduced by 5 points without taking medicine;
- Even before the cherished silhouette in the mirror, a good mood helps to live happily.
Before changing your diet, you need to consult a doctor!
Low-carbohydrate diets have side effects, may be harmful to certain chronic diseases, and restrict them for too long.
A sober goal is to lose weight without compromising your health. are you sick? Have you been infected recently? Don't know your health level? Haven't had a routine check in a long time? See the doctor first, then the diet.
We hope you find these suggestions useful. The rules of how to lose 10 kg of body weight per month without damaging health are based on carbohydrate reduction, daily walking, exercise and sports, and general physiology about drinking, sleep, and psychology. Compared with diets that reduce fat and take every calorie into consideration, they will make you say goodbye to excess savings, 2 or even 3 times faster.