How to lose 10 kg in a month without endangering health is an urgent topic for many people. But most quick methods only promise speed of weight loss and do not guarantee well -being, let alone stable results for a long time.
Let's set a goal. 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 from effective weight loss?
- Reduce appetite and hunger discomfort.
- Quickly say goodbye to excess fat (and not just water lingering in the tissues! )
- Feeling good - both physically and in the mood.
- Achieve norms in standard health indicators (routine tests, ECG, ultrasound for organ systems).
Modern dietetics can help us! Here are the top quick steps for a tense body with good health.
Rule number 1: carbohydrates from 25 to 50 grams a day
The basis of success is removing glucose, fructose, sucrose and all starchy foods. In short, go down with sweets, flours, grains and fruits with a high glycemic index.
Why is it so cruel? For three important reasons associated with insulin, a powerful hormone in our body.
- Carbohydrate foods stimulate insulin production. It stimulates fat storage 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.
- A diet with sugar elimination and low glycemic index (GI) foods is the most comfortable weight loss. We stopped feeling strong hunger faster (after all, there was no insulin spike in the blood! ).
Out of curiosity, let’s evaluate the schedule. Two diets - low carb and low fat.
A diet with fewer carbohydrates is easier to tolerate, the result is gratifying already in the first week, a diet rich in vitamins and minerals.
We eat healthy meats, vegetables and fats - no empty calories! Isn't this the dream of someone who is cherished? !
The natural bonus of a low -carb diet is up to 5 kg in the first week with an excess of 15 kg. More over! It is very possible to lose 10 kg in a month, even if they are all overweight.
The proven effect on avoiding sugar is to reduce hunger and increase satiety. Deal to be slim without extreme willpower and quickly turn on autopilot when forming menus.
What is the conclusion?
By reducing carbohydrates, we lower insulin levels in the blood, reduce appetite and lose weight without obsessive hunger.
Rule # 2: eat protein, vegetables and fats every time
Each serving (! ) Consists of protein, fat and vegetables.
This is the easiest way to adhere to a carbohydrate restriction of 25 to 50 g per day. We choose the most useful products and keep our health in a normal state while we lose weight.
We printed out the 3 lists below and kept them before our eyes in the kitchen.
List of protein foods
Check out the range!
- Animals and poultry: beef, chicken, turkey, pork, etc. Less common, offal - liver, chicken stomach, etc. ;
- Sea inhabitants: shrimp, squid and small fish with different fat content - weighing up to 1. 5 kg. Herring, hake, trout, pink salmon, pollock, cod, yellowfin tuna (including canned food in natural juices);
- Natural cottage cheese and kefir of moderate fat content;
- Chicken and quail eggs.
The leader in slimming nutrients is protein. He brought with him many positive changes in well-being from the first days of weight loss:
- Reduce general anxiety;
- Less frequent torture of night hunger;
- Skin, hair, nails get better;
- 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 vegetables (arugula, vegetable salad, parsley, dill, wild garlic);
- Cucumbers, tomatoes, bell peppers;
- Celery, including stalks, black radish, common radish and daikon;
- Zucchini of all kinds, including zucchini;
- Green beans (asparagus);
- mushrooms;
- Avocado.
Extra important!
Even 3 super-bulky salads of these ingredients won’t load us up with more than 50 grams of carbs per day.
We chewed watery and appetizing, but stayed on a low -carbohydrate diet that allowed us to lose 10 kg of weight in a month without endangering our health.
Vitamins and fiber will form an adequate bowel cleansing and vigilance. With the habit of vegetable salads, we laid the foundation of health from the first step on the path to a beautiful figure.
Healthy fats
Important!
Do not be afraid of the brave! It is dangerous to combine 2 diets into one. Choose either low carb or low fat. By limiting both, the diet will become very severe and unhealthy.
- Extra virgin olive oil (Greek, Spanish producers);
- Peanut butter and almonds;
- Pumpkin seed oil (sometimes);
- 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 supplement to increase omega-3s).
Don’t be surprised: "Where are sunflower and other oils? " You can add them to your diet out of habit. But think about health.
Increase Omega-3 in Your Diet!
We believe it is beneficial to reduce the intake of omega-6 fatty acids even during the diet. The harmony of omega 3 and 6 is a ratio of 1 to 4. Our normal 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 help the body with omega. Therefore, we take fish oil (1-3 teaspoons a day) and only oils in which omega-6 is not more than 30% of all fatty acids.
What is fractional nutrition?
2 suitable options - your choice:
- Twice, about the same volume. Drink clean water between meals.
- Or three main courses (breakfast, lunch, dinner)
The secret to fast satiety:
All food is plentiful and slow. Chew carefully! And we start with a salad with butter. The first piece of protein is poisoned in the mouth only when a third or half of the salad has been eaten.
How to cook to meet carbohydrate restrictions?
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 large meal, where protein and vegetables are accompanied by healthy fats. During the day, carbohydrates are stored in the range of 25-50 grams.
Rule number 3: 1 hour walking on the street and athletics 3 r / week
The first is a must! Each word:
1 hour + straight road + outside.
Are you used to removing gas grounds? Alas, doubtful. Not every city is Manhattan. Moreover, there are many opportunities around. Walk between houses in a residential area, in a local park, along a quiet street. Walk up the nearest open staircase. Walk in the early morning or at night after 8: 00 pm when the cars are getting less.
In extreme cases, walk (! ) On a treadmill, health rider and any other aerobic exercise machine at a moderate pace on a balcony with wide open windows. No time at all? Find! And walk for 40 minutes, but every day!
It’s not about special aerobics with the heart rate soaring with a certain frequency. The main advantage is picture change, a proven minimum measure for heart health and oxygen. Up to 18% of inhaled oxygen is used by the brain. It is impossible to maintain a good mood without it. No mood - there will be automatic sabotage of weight loss. And you won’t notice how it happens.
Second, athletics is the assistant of choice but most effective.
Our goal is strength training 3 times a week according to a classic warm-up stretch-workout pattern.
Now the most interesting thing: you can master such exercises even at home. We use our weights and a very slow exercise routine. Great effect on any muscle group without going to the gym.
Abs, squats, lunges.
Stretch each trivial movement for 10-12 seconds, and the muscles will vibrate with fatigue in 15 minutes. For example, we swing the abs off the floor, gently tearing each vertebra. Or we squat smoothly, looking at the clock: down for 10 seconds, up for 10 seconds. And if you linger at the peak for 3-5 seconds, then the load increases again!
Good options for beginners without endangering health - calanetics and Pilates, slow riding on exercise bikes and orbital tracks with maximum resistance, all types of boards (forward, backward, sideways).
You can go to the gym. But if the excuse of "no time for the gym" prevents you from linking physical education to weight loss, miss it today! Remember: you can only lose weight by doing exercise 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 (skin will thank you! ). And when walking with changes in the landscape, the synthesis of endorphins is activated - the hormone of joy, which allows us not to deviate from the right path.
Conclusion: move!
Walking in the open air - 1 hour a day. Also, the best thing is strength gymnastics with any weight (weight will help us! ). Exercise 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 most people, the controlled element of carbohydrate freedom helps them cope with weight loss better.
What do we do? On Saturdays or Sundays we eat carbohydrates.
Our job is to avoid the use of light carbohydrates (flour, sugar, honey, sweet desserts). But eat healthy complex carbohydrates, take something fun and even unusual.
Psychologically, unloading day can be a day of new food experiences. This will help maintain a winning mood. Eternal suffering without simple joy is not about us!
For the carbohydrate foods we use:
- Buckwheat, including greens, cereals, rice, quinoa, chickpeas and other legumes;
- More sweet vegetables: beets and carrots, better raw, sometimes potatoes, Jerusalem artichokes;
- Fresh fruit, preferably with an average GI-no more than 400 grams per day. Grapefruits, apricots, raspberries, currants, pears, plums, cherries, etc.
The main secret of success is loading up on carbs only once a week.
We are calm about the fact that the weight immediately after the zigzag can jump dramatically (up to 2 kg). Don't panic! It will disappear quickly once we get back to carb restriction. "Terrible numbers" - mostly water retention in tissues, and not pure fat.
So what can we afford? If you really want to:
Take 1 day off to zigzag carbohydrates in the diet. Choose sources of high -value carbohydrates, moderate GI, high in fiber and healthy nutrients.
Rule # 5: don't get bored with calories!
Not enough to eat 7 thousand a day.
But the priority is to cut down on carbs and pursue a new sense of satiety. When we follow the "protein + vegetables + healthy fats" rule, we automatically go to a safe zone to overeat in calories. The amount gives a great 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 it regardless, count online or on your phone. The average harmless limit of daily caloric intake during a weight loss period of 1 month is 1400 kcal for women, 1600 for men. But a lot depends on our physical activity and age.
What is the conclusion?
Whether you care about calories is not the first question. The main focus is on carbs! 25 to 50 grams a day. All other calories must be derived from healthy protein and fats.
TOP 7 important helpers
We will put sleep and water first. In fact this is enough to avoid problems with weight loss on the described system. But you can use all 7 life hacks so that your health does not drop even one gram.
- We slept soundly and adequately. We slept until 23: 00. The coldest, darkest and quietest room, constant supply of oxygen. We slept in a row from 7 to 9 hours. Every day. In this way we prolong our lives and very effectively insure ourselves against "overload" and "damage". 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 latter controls appetite and soars up when you don’t get enough sleep. The third keeps satiety under control, and decreases rapidly, once we don’t get enough sleep. No proper sleep? Prepare for a crash: biochemistry is against you.
- We drank more water. From 20 to 30 ml for every kilogram of current weight. In the morning on an empty stomach 300 ml. During the day, we bring a bottle with us and sip between meals. Most water (1 glass) can be drunk 15 minutes before eating.
- We do not refuse coffee and tea. Two flat teaspoons is a safe average rate. Advantages: acceleration of metabolic processes and choleretic effect in the morning (and this is a high -quality intestinal cleansing).
- The most protein -rich food is breakfast. A light green salad, little fat and lots of protein, so that our weight loss will accelerate by up to 30%! Compared to those who do not focus on protein in the morning.
- We introduce fiber every day. Options - oat bran, flaxseed, unique psyllium, cabbage, radish.
- We do not reject "fat burner products". The name is inaccurate, but there is little meaning in this list. Judge for yourself: mostly green tea, sour milk and highly juicy vitamin vegetables and fruits are mentioned. With carbohydrates in mind (no more than 50 grams a day! ), We introduced some heroes into the diet for the sake of side health benefits (antioxidants, probiotics, etc. ).
- Small plate. And if the desire for psychological experiments is great, then the Chinese remain. Who manages to get comfortable right away? Comment below! We guarantee strong joy.
How fast will we lose 10 kg and what bonuses will we get
From 2. 5 to 5 pounds will be lost in the first week, if you follow all the rules.
Further - from 1. 5 to 2. 5 kg per week, depending on the physiology and experience of your body in losing weight.
What are the patterns in low carb diet results?
Many people will feel worse in the first 5-7 days. Weight loss beginners lose fat faster. Very obese people can hit with a pipeline 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 greatly - even with the same effort and diet.
But the results of following the rules are inspiring: everyone loses weight!
Want to lose weight fast? Don’t starve, but say "No! " Candy.
To date, large -scale observations have been accumulated on positive changes in the body during a diet with restricted carbohydrates:
- The increase in sugar returns to normal;
- Lipidogram - in harmony (triglycerides and "bad" cholesterol decreased, "good" cholesterol increased);
- High blood pressure stabilizes 5 points lower without medication;
- And a good mood helps to live happily even before the outline is appreciated in the mirror.
Before changing the diet, a doctor's consultation is required!
Low -carb diets have side effects that can be detrimental to certain chronic diseases and restrictions that are too harsh for too long.
A wise goal is to lose weight without endangering your health. Are you sick? Have you recently had an infection? Don't know your health level? Haven’t you undergone routine testing for a long time? First the doctor, then the diet.
We hope you find the suggestions useful. The rules on how to lose 10 kg per month without endangering health are based on carbohydrate reduction, daily walking, athletic physical education and general physiological laws regarding drinking, sleep and psychological regimens. They will allow you to say goodbye to excess savings 2, or even 3 times faster than a diet that reduces fat and takes into account every calorie.