In this article we will consider a menu that will help lose 10 kg per week.
Content
- The principles of nutrition for weight loss on a quick diet: how to lose weight by 10 kg per week?
- Slimming products: what can you eat to lose 10 kg?
- Products from which you need to refrain when losing weight by 10 kg per week: List
- How to calculate the daily need of the body for calories?
- Menu for a week for weight loss by 10 kg for men
- Menu for a week for weight loss by 10 kg for women
- Examples of other quick diets in pictures
- Video: Effective diet: minus 10 kg per week
A healthy balanced diet is the basis of a full -fledged human life. A properly compiled diet provides the body of the necessary energies and prevents various diseases. Choosing harmless products for a daily menu, you provide yourself with a healthy lifestyle. Adhering to certain rules in nutrition, you form a useful habit. Make a little effort, and you will get a slender body and longevity in return.
Proper nutrition is an excellent assistant in the fight against excess kilograms. For weight loss, it is not necessary to adhere to exhausting diets and reduce the number of meals. Do not become a supporter of meager diets. Adhere to a healthy diet and enjoy the process of losing weight.
The principles of nutrition for weight loss on a quick diet: how to lose weight by 10 kg per week?
In order to lose weight, it is not enough to buy the right quality products. It is necessary to competently draw up a menu for every day. But first, you must adhere to the rules for eating food. By fulfilling simple requirements, you will quickly achieve the desired results.
On the way to weight loss up to 10 kg per week, adhere to the following principles:
- Control the calories used. The basis of the diet should be plant foods. It has a low calorie content and is rich in fiber. Plant foods include vegetables, salads, fruits, whole grains, nuts, seeds. In order to lose weight, gradually reduce the number of calories used. Do not lose sight of the composition of the drinks used. Balance the ratio of products. The body should receive a rational amount of proteins, fats and carbohydrates.
- Avoid long breaks between meals.The amount of meal during the day should be at least five times. To cope with the feeling of hunger, arrange additional snacks. The main thing is to eat in small portions. It is advisable to eat at the same time, it will help to develop a habit.
Portations sizes - Do not eat food from fast food.Ready food has a high calorie content. Contains preservatives, dyes, flavors. For one such meal, you get the daily calorie norm with a minimum content of nutrients.
- Prepare a nutritious timely breakfast. Do not rush to have breakfast at the same time. Control the feeling of hunger after a night's rest. Do not be seduced for fatty food for breakfast. Prepare a hearty and balanced dish that will give you energy for the whole day.
- Drink water and healthy teas.Do not forget to drink ordinary water during the day. With its help, metabolism occurs faster. Use various herbal teas. They will help to cope with the untimely feeling of hunger. With the help of fluid, toxins from the body are excreted.
- Arrange snacks.Between the main meals, use fruits, vegetables, juices, dried fruits. This will help to avoid a sense of hunger.
- Comers to the body physical activity.In the days of increased physical and mental activity, consume carbohydrates, fats and proteins in sufficient quantities. Do not lead the body to exhaustion.
- Select enough time to eat.Turn the use of food into a ritual. Chew food thoroughly. Do not rush or eat on the go. During the meal, refuse to take fluid. Remove your thirst either in advance or after eating.
Slimming products: what can you eat to lose 10 kg?
When choosing products with which you can lose weight as much as 10 kg per week, you need to take into account the following factors:
- Minimize the use of flour products .
- Give preference to fresh raw products. Refuse to cook fried food. Steam, cook and bake.
- When consuming alcohol, keep in high calorie content. Do not seize alcohol with a large number of products.
- Limit the use of salt and seasonings. Salt stimulates stagnation of fluid in the body. The seasonings stimulate appetite, giving the dishes additional taste.
Enrich your diet with a high content of vitamins and amino acids.
We highlight a series of mandatory products with which you can lose 10 kg in 7 days:
- Meat.
Give preference to low -fat meat varieties. Chicken, turkey, veal are perfect. By using meat products, you get a protein that helps to accelerate metabolic processes. The meat is an indispensable assistant in the preparation of the first dishes.
- Fish.
Fish dishes are quickly absorbed by the body, leaving a feeling of lightness after eating. The fish contains a large number of trace elements and proteins, rich in vitamins A and D. It has useful fats. Any side dish perfectly complements.
- Low -calorie products.
A significant part of your menu should be fresh vegetables and fruits. They will cope with a sense of hunger and provide the body with the necessary vitamins. With a variety of vegetables and fruits, you can cook a large number of salads.
- Calcium products.
Your diet should have fermented milk products. They normalize the digestion process, regulate the intestines. Are the main source of calcium and phosphorus. Milk is ideal for the preparation of a variety of protein cocktails.
- Croats and legumes.
Due to the large content of carbohydrates, the side dishes from the croup cope with a feeling of hunger. Take complex carbohydrates for breakfast and you will receive a supply of energy for the whole day.
Legumes are rich in vegetable protein. They are low -calorie products, while providing the body with vitamins and minerals. Beans perfectly remove cholesterol, and normalize blood sugar. A large assortment of cereals and legumes will diversify your menu.
- Tea, juices, fruit drinks.
Contribute to the elimination of the body from excess fluid. Your diet should have green teas, citrus juices, berry fruit drinks.
Products from which you need to refrain when losing weight by 10 kg per week: List
To achieve the best result, it is necessary to abandon a number of products:
- Pasta and pastries.
Such products have a high starch content, which contributes to the retention of fluid in the body. Confectionery products are very high -calorie and cause significant harm to the figure.
- Semi -finished products and sausages.
The composition of sausage products exceeds the norm of protein and starch, permissible when losing weight. In case of non -compliance with cooking technology, the body is harmful. Semi -finished products lose their benefits under the influence of frost. May contain low -quality ingredients. They do badly with a sense of hunger.
- Snecial products.
Regular use of chips, crackers and various snacks leads to health problems. Such products have a high content of salt and taste amplifiers.
- Frying dishes.
Products prepared under the influence of high temperature lose a large amount of useful properties. Fried food contains a large amount of cholesterol and is poorly absorbed by the body. Instead of vegetable oil and margarine, give preference to olive and creamy oil.
- Sweets.
You can not use sweets in the evening, since they need a lot of time to digest them. It is necessary to give preference to natural sweets - honey, dried fruits, jam, marmalade. It is allowed to use a small amount of black chocolate.
- Smoked dishes.
In the process of smoking in the product, the concentration of harmful substances is doubled. Smoked food is rich in salt and various preservatives.
- Sauces.
It is necessary to abandon sauces with a high calorie content. The most harmful mayonnaise in this case. You can cook useful sauces yourself. For example, tomato or balsamic.
How to calculate the daily need of the body for calories?
An insufficient number of calories used per day leads to a malfunction of the body's metabolic processes. Energy replenishment begins to occur due to a decrease in muscle mass. In order for weight loss to be painless for your health, it is necessary to calculate and adhere to the daily calorie norm.
You can use various types of formulas. All of them are attached to your individual indicators - growth, weight and age. Also, the calculation of calories should take into account your physical activity in different periods of time. The minimum norm per day with a sedentary lifestyle is 1,500 -2000 kcal. For active everyday life, it is necessary to increase the norm - add from 200 to 500 kcal.
Important: the most common and accurate formula for calculating the daily calorie norm: The formula of Mifflin-San Geor 10*Weight+6.25*Height-5*Age
In the absence of physical activity, the result must be multiplied by 1.2
When adding an active activity day to your schedule, it is necessary to multiply the result by a coefficient from 1.3 to 1.7, depending on the intensity of the load.
Menu for a week for weight loss by 10 kg for men
By compiling the menu for a week, you will have the opportunity to purchase the necessary products in advance.
When selecting products, it is necessary to adhere to the basic principles of nutrition:
- 1 breakfast - complex carbohydrates
- 2 breakfast - dairy products+fruits+vegetables
- Lunch - complex carbohydrates, proteins, vegetables
- Afternoon snack - fermented milk products+fruits+vegetables
- Dinner - protein, vegetables
The most high -calorie should be the food consumed at lunchtime. Mandatory dinner at least 3 hours before bedtime. The intervals between meals should be the same, no more than 4 hours. Reinforcing the diet with physical exercises, you will quickly achieve the best result.
Physiologically, women slopes to the faster formation of the fat layer. Therefore, the number of fats they consume should be lower than that of men. In the male diet, you can include a moderate amount of sweet and rapidly absorbed carbohydrates, for women it is better to exclude such products. Between meals, we do not forget to take water.
Portations for men and women:
- Fish and meat - female portion 100 g, male portion 150 g
- Greener - Women's portion 150 g, men's portion 200 g
- Salad - for men and for women - 150 g
- Dairy products-female portion 200 g, male portion 200-300 g
- The volume of fluid in addition to water - for men and for women - 200 ml
The table presents one of the many options the menu for men and for women to lose 10 kg per week. Depending on your preferences, you have the right to adjust it, adhering to the main recommendations.
| Day of the week | Menu for men |
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Menu for a week for weight loss by 10 kg for women
| Day of the week | Menu for women |
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Examples of other quick diets in pictures
Video: Effective diet: minus 10 kg per week
I am against quick diets, because thanks to them I earned a bunch of sores. But it was still necessary to lose weight, so I have been sitting on a PP with a slight calorie shortage+for six months before L-Carnitine’s trends I take (sports expert). Losing weight well, I'm already starting to like it in the mirror)
I added to the diet a gammigat Malabarsky and from the first week a noticeable result went
Of course, I want to lose weight faster, but you’ll go quieter, you’ll go. I could not start losing weight at all, but here, on the advice of the endocrinologist, I began to take reduxin forte. This means of metabolism accelerates and reduces appetite. My appetite has decreased, respectively, I eat less and lost well. I feel great, the remedy does not cause any side effects.
You’ll go quieter, you will be, it seems to me that in the issue of losing weight this is the right saying. It itself has lost weight with the help of proper nutrition, excluded harmful foods and, as a result, the weight left perfectly. She worried that acne on her face would not appear, as it often happens when losing weight. To avoid this, she began to take Enterosgel, it cleanses the body of toxins and toxins.
Anastasia, thank you for the comment. I needed to accept something that the appetite reduces, and then I read your review, I decided to try the reducoxin forte. True, I didn’t immediately buy it in a pharmacy, it turned out to be a novelty, so it’s still difficult to buy, not in all pharmacies. But now I take one tablet and really began to eat much less, so the weight did not become superfluous to add, now I thought about the diet)
For 3 months I have not been consuming products that contain refined sugar. After the first month, I dropped 4 kg. (76-72), and the weight holds on, although I eat a lot, often even at night. The fact that I lost weight is only a side effect for me. In general, training in conjunction with diets helps a lot for weight loss. Very detailed information is given about diets in the article. Limit sugar consumption, at least in the afternoon, use training and very soon the result will appear.
I’m sitting on a diet now, I decided to meet spring in all its glory)) So they advised me to clean the body from slags with the help of lavacol before the diet. The product turned out to be cool, the cleansing was very successful - a lot of nasty things came out, lightness immediately appeared in the body. Yes, and is losing weight now much more much.
A lot of food variations for a week.
Diets are evil, kill health, lead to RPP. Comer to think, please take care of yourself. If you completely desperate, try Ketoform. The tool helps to lose weight well. And without diets and torment
Thank you for the article. I look at all articles about losing weight now, otherwise on this quarantine I began to eat a lot and get full. True, now I accept the reducoxin Fort. And this tool reduces appetite. As a result, there has become much less already.
From adolescence, I suffer from excess weight, all due to hormonal failure. I tried a lot of diets, sports, proper nutrition, only the stomach planted. I drank supplements, grass - all the dummy. At work, they advised a new remedy for harmless weight loss - ketoform. I work in the medical field, so I believe and listen to all the recommendations. So, the essence of the ketoform is that you do not need to starve, it is enough to take the drug according to the instructions, the body does not lay fat during the course of use. I took a long time, measured all my proportions, the result of my weight loss in a month minus 5 kg, and I do nothing without visiting the gym. This is a great result for me! In the waist minus 3 cm. Now, during quarantine, I started drinking it again, I’m sitting at home, I have to put calories somewhere. In general, I really advise!
It is dangerous to lose weight for a week by 10 kg and usually such diets are not long -term, the weight returns instantly even with a plus. It is better to lose weight longer, but for sure. And instead of a diet, it is better to choose proper nutrition so that the stomach is not to ruin. I know by myself that it is very difficult for the first time, a feeling of hunger overcomes. But there is a solution even here, I drink fibraksin, it helps me to keep my appetite normal and not to break away. After a while, the body adapts and already losing weight does not seem so unbearable.
And I just chose a meal according to the rule of the plate, I do not count calories at all, only I control portions, 10 kg in 2 months, this is some kind of buzz, I could never lose weight, a maximum of 2-3 kg, and then there are 10 at once, I even have The face has become better, now every day of the work of the selfie and like me. How does the weight change life)
No nutritionists and psychologists were needed, the numbers on the scales are the best motivator
I have long been looking for an answer to the question of how to eat while losing weight, and only here I found normal practical tips that can be immediately used)