In today's world, women aspire to an ideal figure. Sometimes girls are willing to sacrifice a lot to achieve the desired figure on the scales. The most effective weight loss methods are based on proper nutrition, so with this approach the weight disappears slowly but irreversibly. There are situations in life where you urgently need to lose 5-10 kilograms. For example, before a trip to the beach, an upcoming wedding or prom night. There are emergency weight loss methods for such cases. Consider the recommendations for losing 10 kg at home.
How to lose 10 kg in a week?
Losing 10 kg a week is not easy. Even with strict adherence to a strict diet, weight in its own way moves away from different people, and it depends on the characteristics of the body. One person will lose 10 kg as a result of the diet, and the other 3-5 kg. Before choosing a weight loss system, it is worth considering that rigid, rapid weight loss systems can have a negative impact on the health of people with chronic diseases.
The ideal choice for those who want to lose weight at home is to consult a dietitian or doctor before starting a diet. However, if you decide to lose weight in a week, you will have to follow one of the methods to lose these extra pounds quickly. The high results of such weight loss systems are based on 3 main components: a special diet, daily exercise, use of protein and low-carbohydrate foods.
Change your diet
To lose weight fast, you need to follow a fractional diet. You will have to follow a special diet for 7 days. The main rule is to eat in small portions during the day. It is very important that you do not feel hungry. If the body begins to feel it, then the metabolism slows down. The body begins to save energy and the weight loss process slows down. Eating small portions 5-6 times a day accelerates metabolic processes in the body. The fast diet menu should include low-carbohydrate foods.
Eat protein foods
Fast diets are based on a carbohydrate-free diet. The menu of the week includes protein products: lean meat, fish, cheese, eggs, dairy products. Lack of carbohydrate "fuel" forces the body to seek energy from body fat. This causes excess fat to burn.
Stay true to the exercises
To lose weight fast, you need to include exercise in your daily routine. This will help to create a calorie deficit in the body, and this will help to get rid of extra pounds effectively. Physical activity increases the speed of metabolic processes in the body, which allows you to quickly remove excess body fat. Exercising during the diet maintains the firmness and elasticity of the skin, while losing heavy weight.
The most effective diets to lose 10 kg
How to lose 10 kg quickly? The best choice for rapid weight loss will be mono or protein diets. Regular exercise and massage of problem areas will perfectly combine the results of weight loss. Review effective and popular fast weight loss diets.
Diet "10 × 10"
In this diet, they lose up to 10 kg in 10 days. The principle of the diet is to consume certain foods that are high in protein, and carbohydrate foods are limited to 20 grams per day. Such a diet forces the body to use the energy of fat deposits, which leads to weight loss. You need to eat 5 times a day while maintaining a diet. The portion of a meal at a time is not limited.
You can not eat such foods during the diet: sweets, flour, skim milk, cottage cheese and sour cream, cereals, sausages, alcoholic beverages, sweet juices, nuts, beans, high-starch vegetables (potatoes, beets), liver, shrimp, squid, fruits (it is recommended to include lemons and sour berries in the menu).
Products for 10 × 10 diet menu:
- Lean beef, pork
- Oily fish
- Poultry (chicken, turkey)
- Low-fat kefir and cheese
- Eggs (do not overuse)
- Low carb vegetables
- Su
- Tea and coffee
Diet in buckwheat and kefir
Buckwheat porridge contains a lot of protein and vitamins, but low in carbohydrates. Therefore, when eating a buckwheat porridge, the energy of fat deposits is expended. This leads to weight loss. By choosing this method of weight loss, you will never feel hungry for 7 days. The essence of the diet is very simple. You are allowed to eat unlimited buckwheat porridge per day, drink only 1 fruit (except grapes and bananas), 1 liter of one percent kefir, unsweetened tea or coffee.
Unlimited drinking water is allowed. To make porridge, take 1 cup of buckwheat and pour 2 cups of boiling water over it. Buckwheat is steamed for half a day. The porridge is not salted and does not contain spices. This meal is eaten in unlimited quantities throughout the 7 days. This diet is not suitable for diabetics and hypertensive patients.
Apple diet
Apples contain pectin. This substance, which enters the body with food, improves digestion and helps burn fat. How fast can a girl lose 10 kg on an apple? On an apple diet, you can actually lose up to 10 kg in a week. Researchers studying the effects of pectin on the body have concluded that the use of 25 g of this substance can reduce weight by 300 g. On this basis, nutritionists have developed a menu for the apple diet, after which there is a loss of up to 1. 2 kg per day. Apple diet menu:
1 day
- Breakfast: 2-3 grated apples with lemon juice (to taste) and a handful of nuts.
- Lunch: 20 g of parsley, 3 apples, 30 g of green onions and 1 grated egg salad.
- Dinner: 3 apples
2 nd day
- Breakfast: Boiled rice (small plate) and 3 apples.
- Lunch: Rice porridge (1 plate of soup). It is prepared by combining boiled apple with lemon juice and peel with boiled rice.
- Dinner: ½ A bowl of spices and unsalted boiled rice.
3rd day
- Breakfast: ½ cup low-fat cottage cheese and 2 apples.
- Lunch: apples with cottage cheese. To prepare this dish, apples are cut into strips and poured with water and lemon juice. Combine cottage cheese with 2 tsp. Add honey and a handful of walnut kernels and apple straw saturated with lemon juice.
- Dinner: 50 g of low-fat cottage cheese.
4th day
- Breakfast: salad with 2 grated carrots and 1 apple.
- Lunch: apple salad with carrots. Mix the fried ingredients with 2 tsp. honey and lemon peel.
- Dinner: baked apples (2 pieces) And 1 tsp. bal.
5th day
- Breakfast: Boiled carrots and beets, fried.
- Dinner: Boiled beets, a plate of oatmeal, an egg.
- Dinner: Grated carrots with honey or sugar cane.
6th day
The menu is the same as the 1-day menu.
7th day
The menu is the same as on the 2nd day.
