How to lose 10 kg in a month without harming your health is an urgent matter for many people. But most quick methods only promise speed of weight loss and don't guarantee well-being, let alone a long-term stable result.
Let's set 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 with effective weight loss?
- Reduces appetite and hunger discomfort.
- Quickly say goodbye to excess fat (not just water remaining in your tissues! )
- Feeling good - both physically and in a good mood.
- Meet norm on standard health indicators (routine checkups, ECG, ultrasound for organ systems).
Modern diets can help us! Here are the main quick steps to a toned body in good health.
Rule number 1: carbohydrates from 25 to 50 grams per day
The foundation of success is removing glucose, fructose, sucrose and all starchy foods. Simply put, down with sweets, flours, cereals and fruits with a high glycemic index.
Why is it so cruel? For three important reasons that are associated with insulin, a powerful hormone in our body.
- Carbohydrate-rich foods stimulate insulin production. Stimulates body fat storage. When insulin is normal, the body expends 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 sugar and low glycemic index (GI) meals are the most comfortable to lose weight. We stop feeling a 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 few carbohydrates 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 - there are no empty calories! Isn't this a person's cherished dream?!
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 a month, even if you are all overweight.
A proven effect on sugar avoidance is to reduce hunger and increase satiety. It manages to lose weight without extreme effort of will and quickly turns on the autopilot when creating the menu.
What is the end result?
By cutting out carbohydrates, we lower blood insulin levels, reduce appetite, and lose weight without obsessive hunger.
Rule #2: Eat Protein, Vegetables, and Fat Always
Each meal (! ) consists of proteins, fats and vegetables.
This is the easiest way to meet the carbohydrate restriction of 25 to 50 g per day. We choose the most useful products and maintain our normal health while losing weight.
We print 3 lists below and keep them in front of our eyes in the kitchen.
Protein food list
Check out the variety!
- Animals and poultry: beef, chicken, turkey, pig, etc. Less commonly, viscera - liver, chicken stomachs etc . ;
- Inhabitants of the sea: shrimp, squid and small fish with different fat content - weigh up to 1. 5 kg. Herring, hake, trout, pink salmon, julienne, cod, yellowfin tuna (including canned food in natural juice);
- Natural cottage cheese and moderate-fat kefir;
- Chicken eggs and quail.
The leader in slimming nutrients is protein. It brings with it many positive changes in well-being from the early days of weight loss:
- Reduced general anxiety;
- Less frequently night hunger torments;
- Skin, hair, nails look better;
- Strong immunity is supported.
List of Low GI Vegetables
Low glycemic index vegetables are also fun:
- All types 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 stem, black radish, common radish and daikon;
- Zucchini of all varieties, including zucchini;
- Green beans (asparagus);
- Mushrooms;
- Avocado.
An important advantage!
Even 3 super-heavy salads with these ingredients won't overload us with more than 50 grams of carbs a day.
We eat succulent and mouth-watering foods, but maintain a low-carb diet that allows us to lose 10 kg a month without harming our health.
Vitamins and fiber will form proper bowel cleansing and alertness. With the habit of vegetable salads, we lay the foundations of health from the first steps on the path to a beautiful figure.
healthy fats
Important!
Don't be afraid of the daring! It is dangerous to combine 2 diets in one. Choose low carbs or low fat. By limiting both, the diet will be extremely poor and unhealthy.
- Extra virgin olive oil (Greece, Spain producers);
- Peanut butter and almond;
- 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 sunflowers and other oils? "You can add them to your diet out of habit. But think about health.
Increasing Omega-3 In Your Diet!
We believe it is beneficial to reduce your intake of omega-6 fatty acids, even while dieting. The harmony of omegas 3 and 6 is a 1 to 4 ratio. Our normal diet is 16-20 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 a day) and only those oils where omega-6 is no more than 30% of all fatty acids.
What is fractional nutrition?
2 options are suitable - your choice:
- Twice, approximately equal volume. Drink clean water between meals.
- Or three main meals (breakfast, lunch, dinner)
The secret to satiety fasting:
All meals are hearty and slow. Chew well! And we started with a salad with butter. The first bit of protein is only poisoned in the mouth when a third or half of the salad has 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: many low-carb recipes are always at your fingertips.
Meal Summary:
Each of our meals is a big meal, where proteins and vegetables are accompanied by healthy fats. During the day, carbohydrates are kept in the 25-50 gram range.
Rule number 3: 1 hour of street walking and athletics 3 r/week
The first is mandatory! Every word:
1 hour + continuous walking + outside.
Are you used to exhaust gas excuses? Unfortunately, it's iffy. Not every city is Manhattan. Plus, there are plenty of opportunities out there. Walk among houses in a residential area, in a local park, along quiet streets. Climb the nearest outdoor stairs. Walk early in the morning or at night after 8pm when there are fewer cars.
In extreme cases, walk (! ) on a treadmill, a health rider and any other cardio machine at a moderate pace on a porch with windows wide open. Out of time? Find! And walk for 40 minutes, but every day!
It's not special aerobics with a fast heart rate. The main advantages are the change of frame, the minimum steps proven for heart health and oxygen. Up to 18% of inhaled oxygen is consumed by the brain. It's impossible to keep a good mood without it. No humor - there will be automatic sabotage of weight loss. And you won't even notice how it happens.
Second, athletics is an optional but more effective assistant.
Our goal is strength training 3 times a week according to the classic pattern of warm-up and stretching exercises.
Now, the most interesting thing: you can master this type of training right 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 your muscles will quiver with fatigue in 15 minutes. For example, we swing the abdomen off the floor, slowly tearing each vertebra. Or we squat down gently, looking at the clock: down for 10 seconds, up for 10 seconds. And if you stay at the culmination point for 3-5 seconds, the charge will increase again!
A good option for beginners without harming your health - calanethic and Pilates, idling on a static bike and orbital track with maximum resistance, all types of boards (front, reverse, side).
You can go to the gym. But if the "no time for the gym" excuse prevents you from connecting physical education to weight loss, leave 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 one day. As well as muscle contouring and collagen production (the skin will thank you! ). And when walking with a change in the landscape, the synthesis of endorphins is activated - hormones of joy, which allow us not to deviate from the right path.
Conclusion: get moving!
Outdoor walk - 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 up on carbs once a week
This rule is optional. However, for many people, the controlled element of carbohydrate freedom helps them to cope better with weight loss.
What are we doing? On Saturday or Sunday we eat carbohydrates.
Our task is to avoid the consumption of light carbohydrates (flour, sugar, honey, sweet desserts). But eat healthy complex carbohydrates, getting something nice and even unusual.
Psychologically, a day of discharge can be a day of new eating experiences. This will help maintain a winning mood. Eternal sufferers without simple joys of being are not upon us!
For carbohydrate foods, we use:
- Buckwheat, including green, corn, rice, quinoa, chickpeas and other legumes;
- Sugary vegetables: beets and carrots, best raw, occasionally potatoes, Jerusalem artichoke;
- Fresh fruit, preferably with a medium 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 that the weight immediately after the zigzag can jump sharply (up to 2 kg). Do not panic! It will go away quickly when we get back to carbohydrate restrictions. "Terrible numbers" - mostly tissue water retention, not pure fat.
So what can we pay? If you really want:
Spend 1 day off zigzag carbohydrates in nutrition. Choose high-value, medium-GI, high-fiber, and healthy-nutrient carbohydrate sources.
Rule #5: Don't worry about calories!
It's not enough to eat 7, 000 daily.
But the priority should be cutting carbs and seeking a new feeling of fullness. When we follow the "protein + veggies + healthy fat" rule, we automatically go to the safe zone to overeat in calories. The volume makes for a large salad, the fat in the sauce adds saturation and digestibility to the dish, and meat/fish becomes the base.
If you can't go without counting, count online or on your cell phone. The average non-hazardous limitation of daily calorie intake during the 1 month weight loss period is 1400 kcal for women and 1600 kcal for men. But it depends a lot on our physical activity and age.
What is the end result?
If you're concerned about calories, it's not the first issue. The main focus is carbohydrates! 25 to 50 grams per day. All other calories must be obtained from healthy protein and fat.
TOP 7 important assistants
We would put sleep and water first. Even this is enough to avoid problems with losing weight in the described system. But you can use all 7 life hacks so that your health doesn't decrease one gram.
- We slept deeply and enough. Let's go to bed until 23: 00. Cold, dark, quiet room, constant supply of oxygen. We slept in a row for 7 to 9 hours. Everyday. In this way, we prolong our life and protect 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 best 3 natural protectors against systemic senile inflammation. The second controls your appetite and increases when you're not getting enough sleep. The third one keeps the saturation under control and drops off quickly as soon as we don't get enough sleep. Not getting adequate sleep? Prepare to crash: biochemistry is against you.
- We drink more water. From 20 to 30 ml for every kilo 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 teaspoons is the average safe rate. Pros: acceleration of metabolic processes and choleretic effect in the morning (and this is a high quality bowel cleanse).
- The most protein-rich meal is breakfast. A light salad of vegetables, 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 discard "fat burning products". The name is not accurate, but there is some meaning to these lists. Judge for yourself: mostly green tea, sour milk and very juicy vitamin veggies and fruits are mentioned. Keeping carbohydrates in mind (no more than 50 grams per day! ), We introduced some of the heroes into the diet because of the side health benefits (antioxidants, probiotics, etc. )
- Small dishes. And if the desire for psychological experiments is great, the Chinese persist. Who managed to feel comfortable right away? Comment below! We guarantee a high treat.
How fast will we lose 10 kg and what bonuses will we receive
2, 5 to 5 pounds will go away in the first week if you follow all the rules.
Also - 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 in weight loss lose fat faster. Very fat people can hit plumb lines 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 widely - even with equal effort and diet.
But the result of following the rules is inspiring: everyone loses weight!
Want to lose weight fast? Don't starve, but say "No! "sugars.
To date, large-scale observations have been accumulated about positive changes in the body during a limited-carbohydrate diet:
- The sugar spike returns to normal;
- Lipidogram - in harmony (triglycerides and "bad" cholesterol decrease, "good" cholesterol increases);
- High blood pressure stabilizes 5 points below without medication;
- And a good mood helps to live happily even before the cherished contours in the mirror.
Before changing the diet, a medical consultation is necessary!
Low carbohydrate diets have side effects that can be harmful for certain chronic diseases and excessively severe restrictions for a long time.
A sober goal is to lose weight without harming your health. You are sick? Have you had an infection recently? Don't know your health level? Has it been a long time since you had routine exams? First the doctor, then the diet.
We hope the recommendations are helpful. The rules on how to lose 10 kg a month without harming your health are based on carbohydrate reduction, a daily walk, athletic physical education, and the general laws of physiology about drinking, sleeping, and psychology. They will let you say goodbye to over-saving 2, or even 3 times faster than diets that reduce fat and take every calorie into account.