Losing 10 kg a month without harming your health is a topical issue for many people. However, the fastest methods only promise the speed of weight loss and do not provide well-being, leaving aside a long-term stable result.
Let's set goals. 10 kg is not a small number. At the same time, it is not critical, and a month is not short.
What do we want to lose weight effectively?
- Reduce appetite and hunger anxiety.
- Get rid of excess fat quickly (and not just water left in the tissues! )
- Feeling good - both physically and emotionally.
- Reach the norm in standard health indicators (regular tests, ECG, ultrasound for organ systems).
Modern dietetics can help us! Here are some quick steps you can take to begin the process of preparation for mediation.
Rule number 1: between 25 and 50 grams of carbohydrates per day
The key to success is to eliminate glucose, fructose, sucrose and all starchy foods. Simply lower it with sweets, flour, cereals and fruits with a high glycemic index.
Why is it so cruel? For three important reasons related to insulin, a powerful hormone in our body.
- Carbohydrate foods stimulate insulin production. Stimulates the accumulation of fat in the bodyWhen 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.
- Foods with low sugar excretion and low glycemic index (GI) are the most comfortable weight loss. We stop the feeling of intense hunger faster (after all, there is no jump in insulin in the blood! ).
Out of curiosity, let's evaluate the schedule. Two diets - low in carbohydrates and fat.
It is easier to tolerate a low-carbohydrate diet, the results are already pleasing in the first week, the diet is rich in vitamins and minerals.
We eat meat, vegetables and healthy fats - no empty calories! Isn't this a dear dream of a man? !
The natural bonus of a low-carb diet is up to 5 kg in the first week, which is more than 15 kg. In addition! Even if you are overweight, it is quite possible to lose 10 kg a month.
The proven effect of avoiding sugar is to reduce hunger and increase satiety. It manages to lose weight without excessive willpower and quickly activates the autopilot while shaping the menu.
What is the result?
By reducing carbohydrates, we lower insulin levels in the blood, reduce appetite and lose weight without obsessive hunger.
Rule # 2: Eat protein, vegetables and fat every time
Every meal (! ) Consists of proteins, fats and vegetables.
This is the easiest way to maintain a 25-50 g carbohydrate limit per day. When we lose weight, we choose the most useful products and keep our health normal.
Below we print 3 lists and keep them in front of our eyes in the kitchen.
List of protein foods
Look at the variety!
- Animals and birds: beef, chicken, turkey, pork, etc. Less, offal - liver, chicken stomach, etc. ;
- Marine inhabitants: shrimp, squid and small fish with different fats - up to 1. 5 kg. Herring, hake, trout, pink salmon, pollock, cod, yellow tuna (including canned in natural juice);
- Natural cottage cheese and medium-fat kefir;
- Chicken and quail eggs.
It is a leader protein in weight loss foods. From the first days of weight loss brings many positive changes in well-being:
- Reduction of general anxiety;
- Less frequent night hunger strikes;
- Improves skin, hair, nails;
- Strong immunity is supported.
List of low GI vegetables
Low glycemic vegetables are also fun:
- All kinds of cabbage (white, red, broccoli, cauliflower, Brussels sprouts, kohlrabi);
- Spinach and all kinds of greens (arugula, vegetable salad, parsley, dill, wild garlic);
- Cucumbers, tomatoes, bell peppers;
- Celery, including sap, black radish, ordinary radish and daikon;
- All kinds of zucchini, including pumpkin;
- Green beans (asparagus);
- mushrooms;
- avocado.
An important plus!
Even 3 super-sized salads with these ingredients do not load us with more than 50 grams of carbohydrates a day.
We are juicy and mouth-watering, but we stay on a low-carbohydrate diet that allows us to lose 10 pounds in a month without compromising our health.
Vitamins and fiber will form an adequate bowel cleansing and soothing. With the habit of vegetable salads, we lay the foundation of health from the first steps on the path to a beautiful figure.
Healthy fats
It is important!
Do not be afraid of the brave! It is dangerous to combine 2 diets. Choose low carbs or low fat. By limiting both, the diet will be critically bad and unhealthy.
- Extra virgin olive oil (manufacturers Greece, Spain);
- Peanut and almond oil;
- Pumpkin seed oil (sometimes);
- Cold pressed coconut oil (fry in this oil! );
- Natural butter (in small quantities);
- Walnuts, almonds, sunflower seeds and pumpkin seeds (by size);
- Fish oil (as a dietary supplement to increase omega-3s).
Don't be surprised: "Where are sunflower and other oils? " You can add them to your diet according to your habit. But think about health.
Increase Omega-3s in your diet!
We believe that it is beneficial to reduce the intake of such omega-6 fatty acids in the diet. The harmony of omega 3 and 6 is 1 to 4. Our regular diet is 16-20 times more omega 6. This imbalance increases the risk of stroke, heart attack and premature aging. Weight loss will be followed by fatigue and constant tiredness. It makes sense to help the body with omega. Therefore, we get fish oil (1-3 teaspoons per day) and only omega-6 fats, not more than 30% of all fatty acids.
What is fractional feeding?
2 options match - your choice:
- Twice, about equal volume. For clean water between meals.
- Or three main meals (breakfast, lunch, dinner)
The secret to rapid satiety:
All meals are plentiful and slow. Chew thoroughly! And start with a salad with butter. The first piece of protein is only poisoned in the mouth when one-third or half of the salad is eaten.
How to cook to meet carbohydrate restriction?
We use recipes from any protein diet (Ducan, Montignac, Atkins, South Beach, etc. ). Books, blogs, forums: Very low carb recipes are always at your fingertips.
Summary of dishes:
Every meal we eat is a great meal, where proteins and vegetables are accompanied by healthy fats. Carbohydrates are stored in the range of 25-50 grams per day.
Rule number 3: 1 hour walk on the street and athletics 3 r / week
The first is a must! Every word:
1 hour + continuous walking + outdoors.
Are you used to using gas excuses? Unfortunately, it is doubtful. Not every city is in Manhattan. In addition, there are many opportunities around. Take a walk between the houses in the residential area, in the local park, on the quiet streets. Take the nearest open-air stairs. Walk early in the morning or after 20: 00 in the evening when there are few cars.
In extreme cases, a walk on a balcony with wide open windows, a treadmill at medium speed, a health rider and any other aerobic sports car (! ). Never? Find it! And walk for 40 minutes, but every day!
It is not about special aerobics with a heart rate thrown at a certain frequency. The main benefits are the proven minimal steps for reshaping, heart health and oxygen. Up to 18% of the oxygen inhaled is consumed by the brain. It is impossible to maintain a good mood without it. There is no mood - there will be an automatic provocation of weight loss. And you won't even notice how it happened.
Second, athletics is an optional but most effective helper.
Our goal is to do strength training 3 times a week according to the classic warm-up-stretch scheme.
Now the most interesting thing: you can master such an exercise even at home. We use our body weight and super slow workout mode. Fantastic effect on any muscle group without going to the gym.
Abdominal muscles, squats, lungs.
Extend each meaningless movement for 10-12 seconds and the muscles will tremble from fatigue for 15 minutes. For example, we shake the abdominal muscles from the ground, slowly tearing each vertebra. Or we look at the clock and squat smoothly: 10 seconds down, 10 seconds up. And if you lie down for 3-5 seconds at the climax, the load increases again!
It is a good choice for beginners without compromising health - kalanetics and Pilates, orbital track with slow riding and maximum resistance on a sports bike, all types of boards (forward, reverse, lateral).
You can go to the gym. But if the excuse of "no time for the gym" prevents you from linking exercise to weight loss, leave it today! Remember: you can lose weight only by exercising at home.
The advantage of athletics is the acceleration of metabolism for up to a day after training. As well as muscle contouring and collagen production (skin will thank you! ). And as the landscape changes, the synthesis of endorphins is activated - the hormones of joy, which allow us to stay on track.
Corollary: Take action!
Walking outdoors - 1 hour a day. In addition, the best is strength gymnastics with any weight (body weight will help us! ). Training frequency - at least 3 times a week, preferably 4 times.
Rule number 4: load with carbohydrates once a week
This rule is optional. However, for many people, the controlled element of carbohydrate freedom helps them fight weight loss better.
What are we doing? We eat carbohydrates on Saturday or Sunday.
Our task is to avoid working with light carbohydrates (flour, sugar, honey, sweet desserts). But eat healthy complex carbohydrates, take something pleasant and even unusual.
Psychologically, the day of discharge can be a day of new eating experiences. This will help maintain a winning mood. Those who suffer forever without the joy of a simple being are not about us!
We use for carbohydrate foods:
- Buckwheat, including greens, millet, rice, quinoa, peas and other legumes;
- More sugary vegetables: beets and carrots, better raw, sometimes potatoes, Jerusalem artichokes;
- Fresh fruits, preferably with an average GI - no more than 400 grams per day. Grapefruit, apricot, raspberry, 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 immediately after the zigzag, the weight can jump sharply (up to 2 kg). Don't panic! It will pass quickly after returning to carbohydrate limits. "Terrible figures" - not the most pure fat, but the retention of water in the tissues.
What can we pay? If you really want:
Dedicate 1 day of your diet to carbohydrate zigzags. Choose sources of high-value carbohydrates, medium GI, high fiber and healthy foods.
Rule # 5: Don't stick to calories!
7, 000 meals a day is not enough.
But the priority should be to cut out carbs and pursue a new sense of fullness. When we follow the "protein + vegetable + healthy fat" rule, we automatically go to a safe zone for overeating in calories. The volume gives a great salad, the fat in the sauce saturates and digests the dish, and the meat / fish is the main one.
If you can't do it without counting, count online or on your phone. The average non-dangerous daily caloric intake for 1 month during weight loss is 1400 kcal for women and 1600 kcal for men. But much depends on our physical activity and age.
What is the result?
The first question is not whether you pay attention to calories. The main focus is on carbohydrates! 25-50 grams per day. All other calories should come from protein and healthy fats.
TOP 7 important helpers
We would put sleep and water first. Even this is enough to prevent weight loss problems in the system described. But you can use all 7 life-hiccups to keep your health from losing even a gram.
- We sleep deeply and enough. We go to bed until 23: 00. Cool, darkest and quietest room, constant oxygen supply. We sleep for 7 to 9 hours in a row. Every day. Thus, we prolong our life and effectively insure ourselves against "overloads" and "overloads". The benefits are provided by three hormones - melatonin, ghrelin and leptin. First, it is the hero of the TOP 3 natural protectors against systemic aging inflammation. The latter controls the appetite and rises when you do not get enough sleep. Third, it keeps satiety under control and drops as fast as it gets enough sleep. Not sleeping properly? Get ready for an accident: biochemistry is against you.
- We drink more water. Current weight is between 20 and 30 ml per kilogram. 300 ml on an empty stomach in the morning. During the day, we carry a bottle with us and take a sip between meals. In large portions, water (1 glass) can be drunk 15 minutes before meals.
- We do not give up coffee and tea. Two straight teaspoons is the average safe ratio. Pros: acceleration of metabolic processes and choleretic effect in the morning (and this is a high-quality cleansing of the intestines).
- Breakfast is a very important meal - it can either make or break your day. Light green salad, a little fat and a lot of protein to speed up your weight loss by up to 30%! Compared to those who do not pay attention to morning protein.
- We offer fiber every day. Options - oat bran, flax seed, unique psyllium, cabbage, radish.
- We do not reject "fat burning products". The name is not exact, but it has a certain meaning in these lists. Judge for yourself: mainly green tea, sour milk and very juicy vitamin-rich vegetables and fruits are mentioned. Given carbohydrates (no more than 50 grams per day! ), Some heroes have side health benefits (antioxidants, probiotics, etc. )
- Small tiles. If the enthusiasm for psychological experiments is great, Chinese sticks. Who was able to relax immediately? Leave a comment below! We guarantee high taste.
How soon will we lose 10 kg and what bonuses will we get?
If you follow all the rules, you will go between 2, 5 and 5 kilograms in the first week.
In addition - between 1, 5 and 2. 5 kg per week, depending on the physiology of your body and your weight loss experience.
What are the examples of the consequences of a low-carbohydrate diet?
Many people will feel worse in the first 5-7 days. Those who start to lose weight lose fat faster. Very obese people can hit with plumb lines consecutively for more than a week.
Women lose weight more slowly than men. Depending on the stage of the period, weight loss in women can vary greatly - 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 go hungry, but "No! " Sugars.
To date, there have been extensive observations of positive changes in the body during a restricted carbohydrate diet:
- Increased sugar returns to normal;
- Lipidogram - in harmony (triglycerides and "bad" cholesterol decreases, "good" cholesterol increases);
- High blood pressure stabilizes 5 points lower without medication;
- A good mood helps to live happily even before the dear contours in the mirror.
A doctor's consultation is required before changing the diet!
Low carb diets have side effects that can damage certain chronic diseases and extremely severe restrictions for a very long time.
A sober goal is to lose weight without compromising your health. Are you sickHave you had an infection recently? Don't know your health level? Haven't you had regular tests in a long time? First the doctor, then the diet.
We hope you find the recommendations useful. The rules for losing 10 kg per month without compromising health are based on the general laws of physiology on carbohydrate reduction, daily walking, athletic training and drinking regime, sleep and psychology. They will allow you to say goodbye to excess fat 2 or even 3 times faster than diets that cut fat and take into account each calorie.