How to lose 10 kg in a month without harm to health is an urgent topic for many people. But the fastest methods only promise the speed of weight loss and do not guarantee well-being, let alone a stable result for a long time.
We define the goals. 10 kg cannot be called a small figure. At the same time, it is not critical and a month is not a short period.
What Do We Want From Effective Weight Loss?
- Reduces appetite and the discomfort of hunger.
- Quickly say goodbye to excess fat (and not just water that lingers in the tissues! )
- Feeling good - both physically and in mood.
- Reach the norm in standard health indicators (routine tests, ECG, ultrasound for organ systems).
Modern dietetics can help us! Here are the key steps for a toned and healthy body.
Rule number 1: carbohydrates from 25 to 50 grams per day
The basis for success is to remove glucose, fructose, sucrose and all starchy foods. In short, down with sweets, flour, cereals and high-glycemic fruit.
Why is he so ruthless? For three important reasons associated with insulin, a powerful hormone in our body.
- Carbohydrate foods stimulate insulin production. It stimulates the accumulation of fat in the body. When insulin is normal, the body consumes fat for energy.
- With normal insulin, the kidneys actively remove excess fluid from the tissues. We experience relief and a natural diuretic effect.
- Diets with the elimination of sugars and a low glycemic index (GI) of meals are the most comfortable weight loss. We stop feeling a strong hunger much faster (after all, there are no jumps of insulin in the blood! ).
Out of curiosity, let's evaluate the program. Two diets: low-carb and low-fat.
A low-carbohydrate diet is easier to tolerate, the results are pleasant already in the first week, the diet is rich in vitamins and minerals.
We eat healthy meat, vegetables and fats - there are no empty calories! Isn't this a cherished dream of a person?!
The natural bonus of a low carb diet goes 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 it is all overweight.
A proven effect on sugar avoidance is the reduction of hunger and increased satiety. He manages to lose weight without extreme effort of will and quickly activate the autopilot when the menu is formed.
What's the bottom line?
By reducing carbohydrates, we lower blood insulin levels, reduce appetite and lose weight without obsessive hunger.
Rule # 2: Eat protein, veggies, and fats every time
Each meal (! ) Is made up of proteins, fats and vegetables.
This is the easiest way to stick to a 25 to 50g carbohydrate restriction per day. We choose the most useful products and keep our health normal while we lose weight.
We print 3 lists in a row and keep them in front of our eyes in the kitchen.
List of protein foods
Discover the variety!
- Animals and poultry: beef, chicken, turkey, pork, etc. Less commonly, offal - liver, chicken stomachs, etc. ;
- Inhabitants of the sea: shrimp, squid and small fish of different fat content - weight up to 1. 5 kg. Herring, hake, trout, pink salmon, cod, cod, yellowfin tuna (including canned food in natural juice);
- Natural cottage cheese and kefir of moderate fat content;
- Chicken and quail eggs.
The leader in weight loss nutrients is protein. It brings with it many positive changes in well-being from the very first days of weight loss:
- Reduced general anxiety;
- Less often the nocturnal torments of hunger;
- Skin, hair, nails improve;
- Strong immunity is supported.
List of low glycemic index vegetables
Low-GI vegetables are fun too:
- All types of cabbage (white, red, broccoli, cauliflower, Brussels sprouts, kohlrabi);
- Spinach and all kinds of vegetables (rocket, vegetable salad, parsley, dill, wild garlic);
- Cucumbers, tomatoes, peppers;
- Celery, including stem, black radish, common radish and daikon;
- Zucchini of all varieties, including courgettes;
- Green beans (asparagus);
- Mushrooms;
- Avocado.
An important advantage!
Even 3 super bulky salads of these ingredients won't load us with more than 50 grams of carbs per day.
We eat juicy and succulent, but we stick with a low carbohydrate diet that allows us to lose 10 kg in a month without harming our health.
Vitamins and fibers will form an adequate cleansing and readiness of the intestine. 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 bold! It is dangerous to combine 2 diets into one. Choose low carb or low fat. By limiting both, the diet will be critically poor and unhealthy.
- Extra virgin olive oil (producers Greece, Spain);
- Peanut and almond butter
- 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 food 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.
Upgrade Omega-3s in Your Diet!
We believe it is useful 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 usual 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 makes sense to help the body with omegas. Therefore, we take fish oil (1-3 teaspoons per day) and only those oils in which 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 fast satiety:
All meals are large and slow. Chew thoroughly! And let's 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 already been eaten.
How to cook to meet the carbohydrate restriction?
We use recipes from any protein diet (Ducan, Montignac, Atkins, South Beach, etc. ). Books, blogs, forums: so many low-carb recipes are always at hand.
Meal Summary:
Each of our meals is a great meal, where proteins and vegetables are accompanied by healthy fats. Throughout the day, carbohydrates are kept in the 25-50 gram range.
Rule number 3: 1 hour of walking on the street and athletics 3 laps / week
The first is a must! Every word:
1 hour + continuous walk + outside.
Are you used to the excuses of exhaust gases? Alas, it is doubtful. Not all cities are Manhattan. Also, there are a lot of opportunities around. Stroll among houses in a residential area, in a local park, along quiet streets. Climb the nearest open stairs. Walk early in the morning or in the evening after 8pm when there are fewer cars.
In extreme cases, walk (! ) On a treadmill, health cyclist, and any other aerobic exercise machine at a moderate pace on a balcony with wide open windows. Is there really no time? To find! And walk for 40 minutes, but every day!
This is not special aerobics with a heartbeat that is accelerated with a certain frequency. The main advantages are the change of the image, the proven minimum of steps for heart health and oxygen. Up to 18% of inhaled oxygen is consumed by the brain. It is impossible to keep a good mood without it. No mood - there will be automatic weight loss sabotage. And you won't even notice how it happens.
Second, athletics is an optional but more effective assistant.
Our goal is to train strength 3 times a week according to the classic warm-up-exercise-stretching pattern.
Now the most interesting thing - you can master such a training even at home. We use our own body weight and super slow exercise routine. Fantastic effect on any muscle group without going to the gym.
Abs, squats, lunges.
Stretch each trivial movement for 10-12 seconds and your muscles will tremble with fatigue in 15 minutes. For example, we swing our abs off the floor, slowly tearing each vertebra. Or we crouch gently, looking at the clock: down for 10 seconds, up for 10 seconds. And if you linger on the climax for 3-5 seconds, the load increases again!
A good choice for beginners without harm to health: calanetics and pilates, slow riding on an exercise bike and orbital track with maximum resistance, all types of planks (forward, backward, sideways).
You can go to the gym. But if the "no time for the gym" excuse keeps you from linking physical education to weight loss, forget it today! Remember: you can only lose weight by doing workouts at home.
The advantage of athletics is the acceleration of the metabolism after training, up to one day. As well as muscle remodeling and collagen production (your 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!
Walking in the fresh air - 1 hour a day. Also, strength gymnastics with any weight is best (body weight will help us! ). Training frequency - at least 3 times a week, preferably 4.
Rule 4: Load up on carbs once a week
This rule is optional. However, for many people, the controlled element of carbohydrate freedom helps them cope better with weight loss.
What are we doing? We eat carbohydrates on Saturdays or Sundays.
Our task is not to rush with light carbohydrates (flour, sugar, honey, sweets). But eat healthy complex carbohydrates, picking up on something pleasant and even unusual.
Psychologically, a day of unloading can be a day of new eating experiences. This will help maintain a winning frame of mind. The eternal sufferers without simple joys of being are not about us!
For carbohydrate food we use:
- Buckwheat, including green, millet, rice, quinoa, chickpeas and other legumes;
- More sugary vegetables: beets and carrots, better raw, occasionally 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 to success is carb-loading only once a week.
We are confident that the weight immediately after the zigzag can jump sharply (up to 2 kg). Don't panic! It will go away quickly once we get back to the carb restrictions. "Terrible numbers" - especially water retention in the tissues and not pure fat.
So what can we afford? If you really want:
Dedicate 1 day off to a zigzag of carbohydrates in your diet. Choose high-value, medium GI, high-fiber, and healthy nutrient carb sources.
Rule No. 5: don't get caught up in calories!
Not enough to eat 7, 000 a day.
But the priority should be cutting carbs and pursuing a new sense of fullness. When we follow the "protein + vegetables + healthy fats" rule, we automatically go to the safe zone for excess calories. The volume gives a great salad, the fat in the gravy adds saturation and digestibility to the dish, and the meat / fish becomes the base.
If you can't help but count, count online or on the phone. The average non-dangerous limitation of daily calorie intake during the weight loss period for 1 month is 1400 kcal for women, 1600 for men. But a lot depends on our physical activity and age.
What's the bottom line?
If you care about calories this is not the first question. The main focus is on carbohydrates! 25-50 grams per day. All other calories must be obtained from healthy proteins and fats.
TOP 7 important assistants
We would put sleep and water first. This is also sufficient to prevent problems with weight loss on the described system. But you can use all 7 life hacks so that your health doesn't drop even an ounce.
- We sleep soundly and enough. We go to bed until 11 pm. Cool, dark and quiet room, constant supply of oxygen. We sleep in a row from 7 to 9 hours. Everyday. In this way we extend our life and very effectively insure ourselves against "overload" and "breakdowns". 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 second controls your appetite and goes up when you don't get enough sleep. The third keeps saturation in check, and decreases rapidly as soon as you don't get enough sleep. No adequate sleep? Prepare to crash - biochemistry is against you.
- We drink more water. From 20 to 30 ml for each kilogram of current weight. In the morning on an empty stomach 300 ml. During the day we carry a bottle with us and sip between meals. Large portions of water (1 glass) can be drunk 15 minutes before meals.
- We do not refuse coffee and tea. Two flat teaspoons is the safe average rate. Pros: acceleration of metabolic processes and choleretic effect in the morning (and this is a high-quality intestinal cleansing).
- The richest protein meal is breakfast. A light vegetable salad, a little fat and a lot of protein, so that our weight loss accelerates by up to 30%! Compared to those who don't focus on protein in the morning.
- We introduce fiber every day. Options: oat bran, flax seeds, single psyllium, cabbage, radish.
- We don't reject "fat burning products". The name is not accurate, but there is a sense in these lists. Judge for yourself: mainly green tea, sour milk and very juicy vitamin vegetables and fruits are mentioned. With carbohydrates in mind (no more than 50 grams per day! ), Let's introduce some of the heroes into the diet for collateral health reasons (antioxidants, probiotics, etc. )
- Small plates. And if the desire for psychological experiments is great, then the Chinese sticks. Who was able to immediately get at ease? Comment below! We guarantee noisy joy.
How fast we will lose 10 kg and what bonuses we will have
2. 5 to 5 kilograms will go away in the first week, if you follow all the rules.
Also - 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. Weight loss beginners lose fat faster. Very fat people can hit with the plumb line for more than a week straight.
Women lose weight slower than men. Depending on the phase of the cycle, weight loss in women can vary greatly, even with the same effort and diet.
But the result of following the rules is inspiring: everyone loses weight!
Do you 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 restricted carbohydrate diet:
- The increase in sugar returns to normal;
- Lipidogram - in harmony (triglycerides and "bad" cholesterol decrease, "good" cholesterol increases);
- High blood pressure stabilizes 5 points less without medication;
- And a good mood helps to live happily even in front of the precious contours in the mirror.
Before changing the diet, a doctor's consultation is necessary!
Low-carb diets have side effects that can be harmful to some chronic diseases and excessively harsh restrictions for too long.
A sober goal is to lose weight without harming your health. You're sick? Have you had an infection recently? Don't know your level of health? Haven't had routine exams in a long time? First the doctor, then the diet.
We hope you find the advice useful. The rules on how to lose 10 kg per month without harm to health are based on reducing carbohydrates, daily walking, athletic physical education and the general laws of physiology on diet, sleep and psychology. They will allow you to say goodbye to excess savings 2, or even 3 times faster than diets that cut fat and account for every calorie.